The Miseducation of Jimbo Slice

Hanley

Ant11 wrote: »

Do they work on whatever you want in the private class? I've been doing a lot of free standing handstand work and wouldn't mind a few tips from the experts.

I would guess that assuming you have the requisite capability to do whatever it is you work on, yes!

..if you went in and told them you wanted to learn a round off but couldn't walk in a straight line I'd expect there to be a problem.

Hanley

<<...oh yeah>>

A) Power Clean: 103kg 3x5

B1) Squat: 130kg 4x8 30X0 w/ 45s recovery
B2) Incline DB Bench: 37.5kg 4x8 30X0 w/ 2 mins recovery

C1) GM: 70, 80, 85kg x15 w/ 45s recovery
C2) C/S DB Row: 12.5kg DBs 3x15 30X0

https://www.youtube.com/watch?v=DVxiWgEfCWc

Another good day. 5 rep power cleans officially feel like cardio.

Will take smaller jumps on the squat next week, 135kg and 40kg for the DBs. Not going mad hard, but moving forward. Once this cycle runs its natural course, I'll probably take a bounce off the Coan bench cycle and some increased squat volume and see where that takes me.

Oregano_State

What does "30X0" mean? something to do with the timing/tempo of the lifts?

Hanley

Oregano_State wrote: »

What does "30X0" mean? something to do with the timing/tempo of the lifts?

3 sec eccentric, no pause, explosive (ish) concentric, no pause

Oregano_State

Hanley wrote: »

3 sec eccentric, no pause, explosive (ish) concentric, no pause

Sound. I'll be borrowing that.

Hanley

<<love, love, love...>>

A1) Power Clean: 107kg x3, 109kg x3, 111kg 2x3

B1) GMs: 115kg, 120kg, 125kg, 125kg x8
B2) Dumbbell Bench: 35kg 4x8 50X0

C1) Split Squat w/ BB: 32.5kg x15 per leg
C2) Inverted TRX Row: 4x15 30X0

Power Clean 111kg x3

https://www.youtube.com/watch?v=C4ckT-pFk5c

GMs 120kg x8

https://www.youtube.com/watch?v=jwHsCfeS7-4

Great day.

Hanley

<<WHO WOULDA THOUGHT...>>

A) Power Cleans:
60kg 2x3
80kg x2
90kg x1
100kg x1
110kg x1
115kg x1
118kg x1
121kg x1
124kg x1
126kg x1 (..but not really a "power")

B1) Front Squats: 110kg 3x8 30X0
B2) Neutral Grip Hollow'd Chinzz: 3x8

C1) Band Flys: 3x15
C2) Pull Thrus: 3x15

124kg

https://www.youtube.com/watch?v=c1PpsxP7ZxU

126kg

https://www.youtube.com/watch?v=x8CHWvyCwT8

Not really sure how I feel about them. That's my heaviest power clean in about 18 months, so that's great. But I thought it shoulda been higher based off of my recent performances. It'll do for now tho. And it's up at about 96% of my all time PR, which is great!!

Might go back to doing some real cleans for a while and see if I can use that to improve my extension, pull under and power.

The front squats were straight up nasty.

Manky weekend with food - need to get significantly leaner.

Hanley

<<I got no...>>

A1) Power Clean: 105kg 3x5
A2) Bench: 100kg, 120kg, 130kg x3 - WTF?

B1) Squat: 140kg 3x8 30X0 w/ 45s recovery
B2) Ring Dip: 3x8 30X0 w/ 2 mins recovery

C1) GM: 60, 80, 90kg x15 w/ 45s recovery
C2) Inverted Ring Rows: 3x15 30X0

That was a frickin' cracking day. Dunno where it came from. Power cleans felt crisp and amazing and the benching was mental. Definitely a bodyweight PR.

wadacrack

What your bw atm?

ferike1

Is the 30X0 1 set of 30?

COH

ferike1 wrote: »

Is the 30X0 1 set of 30?

Its the tempo of the reps

WHIP IT!

ferike1 wrote: »

Is the 30X0 1 set of 30?

I asked H this very Q on the RevFit Facebook page earlier this week. This was his reply...

Hanley
"it means '3 second eccentric, 0 pause at the bottom, explosive concentric, 0 pause at top'..."

Hanley

<<we can go hard or...>>

Cleans:
60kg x3 from dead hang + 3 from floor
80kg x3 from dead hang + 3 from floor
90kg x2
95kg x1
100kg x1
105kg x1
110kg x1
115kg x1
120kg x1
125kg x1
130kg x1
132.5kg x1
135kg x1
137.5kg x1
140kg x1 - all time PR, my first LEGIT PR in anything since 2010
142.5kg x1
145kg x0 - got under it and just felt my womb explode

140kg

https://www.youtube.com/watch?v=d87TOdLc1Rc

142.5kg

https://www.youtube.com/watch?v=47rDJF4EQwA

I've been waiting my entire adult life for that 140kg clean. The celebration barely describes how happy I am. That was my first legitimate "heaviest I've ever lifted TRUE all time PR" since December 2010. So so happy right now.

Thinking the increased leg, postural and positional strength from tempo high bar and front squats has made a HYOGE difference too.

...and once again I settle into a short enough, but consistent and "within myself" training phase to be rewarded with some PRs. I'll try to keep the momentum going now for the next while and not do anything stupid.

Off to Thailand in 6 weeks so planning on getting shredded and just keeping the current cycle going to then, perhaps with some movement mods.

Hanley

Also a nod of thanks to Will from CFI and Paidi Kelly as well for the start position tips. Moved the bar over the knuckle of my big foot, tried to be a bit more balanced off the floor, and good things happened.

Will continue to listen to anyone else who wants to weigh in with technical pointers of course

Paudee

She'll love that.

I feel disturbed.

gymfreak

Paudee wrote: »

She'll love that.

I feel disturbed.

LOL

You loved it. Dont lie:D

the drifter

Jesus...i just copped what he did there.

Hanley

<<you're wasting all my time...>>

A) Cleans:
100kg 5x2 on the minute

B1) Front Squat:
115kg 4x6 30X0

B2) Neutral Chinzz:
+15kg 4x6

C1) Pull Thrus:
3x15

C2) Band Flys:
2x black bands 3x15

Good training day for me, but tempo front squats can go f*ck themselves. Horrible core exercise. Yes, core.

Cleans were good but recovery felt heavy?!!?

Signed up for SFG L1 in Hungary in August so VERY psyched (and scared) to get training for that.

Hanley

His and hers clean PRs... Mine's 142.5kg, the Pig's is 72.5kg.

the drifter

why isnt hers topless?

Hanley

the drifter wrote: »

why isnt hers topless?

She only does topless jerks.

...yes, I meant that one.

the drifter

Hanley wrote: »

She only does topless jerks.

...yes, I meant that one.

well played sir...well played.

Hanley

SFG is booked so time to step it up a gear...

MORNING

Double Kettlebell Komplex Ladder; Clean and Press -> Squat -> Push Press -> Swing:
24kg x6, 28kg x4, 32kg x2, 28kg x4, 24kg x6

AFTERNOON

A) 3 Position Clean - High hang, below the knee, floor:
60kg, 80kg, 90kg, 95kg, 100kg, 105kg x1

B1) Good Morning:
100kg, 110kg, 120kg, 130kg x6

B2) DB Bench:
35kg DBs 4x8 50X0

C) KB Snatch:
5 per hand at the top of every minute for 5 minutes

DEADLY!!

Hanley

SUNDAY - playing in the sun out @ Sandymount Strand

A) KB Clean and Press x5, 10m racked walk, KB Clean and Press x5, 10m racked walk;
3 rounds w/ double 24kg KBs

Clean and Press Ladder w/ 24kg KB:
1-2-3-4 x3

C) Double 24kg Swings:
5x10



All sorts of fun!

Hanley

MONDAY

Morning

KB Snatch:
28kg x5/5 on the minute every minute for... 8 minutes, and then my hands tore

Afternoon

A1) High Bar Squat:
145kg 3x6, 1x8 30X0

A2) Double KB Press:
24kg KBs 4x5

B1) Good Mornings:
80kg, 90kg, 95kg x15

B2) Inverted Feet Elevated TRX Row:
3x15

C) Prowler Push:
80kg - 20m out w/ low handle, 20m back w/ high handle on the minute every minute for 10 minutes - HELL

Mega bummed about my hand but got a good training day in regardless.

Squats were TOUGH. 150kg 4x6 next week.

Prowling was manky. Pushing on astro and my first time on it in like... 2... years!? Some pump.

Spent 20 minutes mobilising my hip later that day and was able to bully it into allowing me to do pistols again

Hanley

TUESDAY

Morning

20 minutes mobilising the **** outta my hip

Pistol Ladder: 1-2-3 x3

Hanley

WEDNESDAY

Morning

A) Turkish Get Ups:
10 minute ladder block w/ 24kg - got 1-2-3-1-2 per arm

B1) Double Swings w/ 24kg KBs x10
B2) Double Press w/ 24kg KBs x5

Didn't wanna do too much this morning as I was gonna train in the afternoon but that went out the window for various reasons. Will train tomorrow afternoon instead!

Hands are slowly healing, but still manky.

Hanley

FRIDAY

MORNING:

-5 minutes working on tricep soft tissue quality
-5 minutes on hip mobility

A) Double KB Swing Ladder:
24kg x8, 28kg x6, 32kg x4

KB Press Ladder:
28kg 1-2-3 x3


EVENING:

-20 minutes working on hip mobility and tricep soft tissue quality

A) Front Squat:
60kg x8
100kg x5
120kg x3
140kg x1
150kg x1
160kg x1

B1) Front Squat: 120kg 4x6 @ 30X0 tempo
B2) Pull Ups: BW 4x6

C1) Pull Thru: 3x15
C2) Band Flys: 2x black and an orange 3x15

15 minute EDT style block - 7 rounds completed:
D1) Squat: 140kg x3
D2) Band Resisted Push Up w. black band x10
D3) Half kneeling single arm row x8 e/s

E) Day 2 of Diesel Crew Shoulder Rehab Protocol

https://www.youtube.com/watch?v=6k217cj7ItU

Good busy oul day.

The KB stuf this morning was mental. Glutes and hams ON FIRE still. CrampCity.

All the Supple Leopard Mobility WOD stuff is really helping. Mashing my right quad hard too because it's so bound up.

Happy with the front squat. PR is 170kg after a Smolov cycle and while 5kg heavier. I think that's the best "training" single I've ever done on front squats without peaking.

Everything's going pretty well. Started the DC shoulder rehab protocol to try and fix my wingy left scap. I'm such a 1 strapper.

amazingemmet

I see you hitting the hip mobility stuff a lot is there a specific reason for it or just trying to get more mobile?

Hanley

amazingemmet wrote: »

I see you hitting the hip mobility stuff a lot is there a specific reason for it or just trying to get more mobile?

About 6 months ago I'd a REALLY nasty impingement in my hip which left my right quad feeling like it was going to explode any time I got near parallel. I cleared it up with some physio rehab - he specifically mentioned tight joint capsule.

Now, my bilateral squats are fine, but any time I try to pistol on my right side, I get a similar lower level feeling because I've done no maintenance work on it. One of my goals for the next few months is to do a pistol with a 48kg KB, my legs are strong enough for it, but my movement quality isn't - I'm catching corners and getting bound up etc so I'm moving into bad patterns, so if I can free everything up so I move like silky butter, I'll be fine!!

Extrapolating that out, it should allow me to get into better receiving positions for cleans, and hold tighter squat positions too!