The Miseducation of Jimbo Slice

amazingemmet

Hanley wrote: »

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!

Hmmm I'm generally against heavy pistols due them not having a lot of carry over to other movements.

For your catching position and tighter squats have you tried very high step ups? I've used it a lot over the years and found it to be a good single leg variation on the atg squat

Hanley

amazingemmet wrote: »

Hmmm I'm generally against heavy pistols due them not having a lot of carry over to other movements.

For your catching position and tighter squats have you tried very high step ups? I've used it a lot over the years and found it to be a good single leg variation on the atg squat

I think you misunderstand - I want to do a 48kg pistol because I want to do a 48kg pistol. Not because of any carryover to bilateral squatting!!

As for high step ups, I could never find a comfortable position, and those comfortable positions I can't find are things I'm working to mobilise and improve now!!

ferike1

You are at 92kgs now? Great on the front squat!!! It inspired me to test mine. 135kgs @ 81.5kgs

IDIBISHDI

amazingemmet

Hanley wrote: »

I think you misunderstand - I want to do a 48kg pistol because I want to do a 48kg pistol. Not because of any carryover to bilateral squatting!!

Get ya:pac:

ferike1

What is your pistol at now? And 48kg with 1 KB or with 2x24?

Hanley

ferike1 wrote: »

What is your pistol at now? And 48kg with 1 KB or with 2x24?

1x 48k!!

Got 3/4 way up then fell over with a 44k cold a couple of weeks ago cold and with no warm up.

Working hard on hip and ankle mobility now, along with soft tissue quality so I can hold a good position rather than having thru fight thru bad positions.

Hanley

MORNING

A) KB Komplex w/ 2 KBs
Clean and Press -> Front Squat -> Swing
24kg x6, 28kg x4, 32kg x2, 28kg x4, 24kg x6, 28kg x4, 32kg x2

Beast Swings:
48kg KB 5x10

That was a nice little sesh. The Komplex was easier this week. Short breaks between sets.


EVENING


A) 3 Position Clean - Dead Hang, BTK, Floor
60kg, 80kg, 90kg, 95kg, 100kg x1 in each position

B1) Good Mornings:
100kg x6
120kg x6
130kg x8
135kg x8

B2) Bench:
60kg x8
90kg 2x8 @ 30X0 tempo

C1) Split Squat:
40kg 2x12

C2) Fat Grip Chinzz:
2x12

D) Prowler:
85kg - 10 trips up and back in 11m 42s

Afternoon session was tough enough. Cut the volume down a bit to make it easier. Feel like an absolute bender now for it. Feeling EXCEPTIONALLY strong on everything at the moment. Dunno what's going on. Maybe someone's feeding my roidzz on the sly.

Prowling was a bit mneh, but after split squats and the morning session I guess its to be expected. Will deffo go under 10 next week with it.

Still have to mobilise and do shoulder prehab today. Have some funky medial knee pain going on. Guessing all the releases on my quad and hip capsule is sending some new pain/restriction along the chain.

CM24

Apologies if you've explained this somewhere else, but I notice you've been including those 30x0 tempo exercises in your programs and your RevFit programs loads recently. What kind of benefits have you noticed from them? Extra size gains?

Mellor

Hanley wrote: »

1x 48k!!

Got 3/4 way up then fell over with a 44k cold a couple of weeks ago cold and with no warm up.

Working hard on hip and ankle mobility now, along with soft tissue quality so I can hold a good position rather than having thru fight thru bad positions.

How you you hold the KB for weighted pistols? As in a goblet squat or racked with one hand on the chest.

My pistol sucks, mostly a balance issue. Or to be precise, hip mobility issues (its not bad, just not perfect) mean that I strain to keep my leg off the floor AND keep my centre of gravity directly over my base/foot. One of the gives early and I drift forward/backwards.
I've been thinking about it and I think that a light KB counter balance a little and improve the whole thing easier.

CM24 wrote: »

Apologies if you've explained this somewhere else, but I notice you've been including those 30x0 tempo exercises in your programs and your RevFit programs loads recently. What kind of benefits have you noticed from them? Extra size gains?

I'd imagine that the explosive concentric is to improve power.

Hanley

CM24 wrote: »

Apologies if you've explained this somewhere else, but I notice you've been including those 30x0 tempo exercises in your programs and your RevFit programs loads recently. What kind of benefits have you noticed from them? Extra size gains?

Size, positional strength, and with regards RevFit - safe performance of complex exercises.

Mellor wrote: »

How you you hold the KB for weighted pistols? As in a goblet squat or racked with one hand on the chest.

Goblet

My pistol sucks, mostly a balance issue. Or to be precise, hip mobility issues (its not bad, just not perfect) mean that I strain to keep my leg off the floor AND keep my centre of gravity directly over my base/foot. One of the gives early and I drift forward/backwards.
I've been thinking about it and I think that a light KB counter balance a little and improve the whole thing easier.

Having some sort of small counter balance helps for sure. Centre of gravity could easily be an ankle issue too.

Hanley

WEDNESDAY

KB Snatch:
32kg x3 per hand on minute every minute for 5 minutes, then straight into 5 per hand every minute for 5 minutes

Turkish Get Up:
32kg x10 minutes

Hanley

FRIDAY:

KB Komplex:
24kg x10 swings, rack, walk 10m x4 - recover and then repeat 4x

Hanley

..oh and I also DID A GET UP WITH THE BEAST (a 48kg KB)

Here it is; http://www.facebook.com/photo.php?v=533173713385136

Not great tekkers, but serious rush.

Hanley

I also started pressing a 28kg x5 eight times per day adding 1kg in per day last week. Up to 33kg x5s easy now.

Had some dry needling in my knee yesterday as its all gummed up and I borked my shoulder doing that beast TGU. If my shoulders still Ming on Monday ill get some needles in that too.

Sporadic training for the week as a result but still getting **** done.

Hanley

MORNING

A) Double KB Clean Ladders:
32kg x3, 36kg x2, 40kg x1 - for 10 minutes, think I did about 5 or 6 ladders

Banded KB Swing:
36kg w/ purple band x5 w/ 2 partners for 5 minutes, think I did 5 rounds

AFTERNOON

A) Squats:
60kg 2x5
100kg x3
120kg x1
140kg x1
160kg x1
180kg x1
200kg x1
210kg x1
140kg x20

B1) BB Split Squats:
60kg 2x8 per leg

B2) Pull Ups:
2x8

C1) Pull Thrus:
2x15

C2) GHR Sit Ups:
2x15

https://www.youtube.com/watch?v=Kfnq3cYYsbM

Successful training day way successful.

KBs in the morning was awesome - training to gain, not to drain. Good day. Hands came thru unscathed and everything was pretty tight.

Afternoon workout was MEGA. Had some dry kneedling on my knee on Friday, could barely walk going in, and it was right as rain yesterday and because it was borked all week I was rested, so decided to work up to 200 and see what happened. 200 was TOO easy so kept going. 210 wasn't much harder. Worst part was trying to control the oscillation of the bar. The 140 x20 after was too easy. Gonna add 5kg to both next week and repeat.

Split Squats were great - will add more weight their too and to the pull ups. And the C's were a nice finisher. Will look at something other than GHR sit ups next week. Maybe some rows.

Will probably add an EDT block in at the end. Maybe something with cleans, bench press and rows.

Prowler needs to be done this week too

RidleyRider

Strategically placed camera :pac:

Hanley

RidleyRider wrote: »

Strategically placed camera :pac:

What?

RidleyRider

Hanley wrote: »

What?

The angle where you have it to record between the door way. It looks sneaky like:pac:

Hanley

Morning

A) Double KB Clean + Squats:
24kg KBs 10x5+5

KB Snatch:
28kg x7 per hand x2 rounds before my hands went all ghey

Afternoon

A1) Front Squats:
60kg x5
100kg x5
125kg 4x6 @ 30X0 tempo

A2) Pull Ups:
BW x5
+12kg x5
+16kg x5
+20kg 2x5

B1) Good mornings:
60kg x15
80kg x15
90kg x15
100kg x15

B2) Bench:
60kg x15
80kg 3x12

C) Some foofy shoulder rehab stuff

Good training day. very impressed with my front squats at the moment. Can't believe they're going so well. Even the pull ups were decent. The chance of me doing a pull up with 48kg are hilariously low, although a rep max calc says it's doable theoretically but sure I'll keep going and see what happens.

GMs and benching are a nice pairing. Pumpage.

Up to pressing 36kg x5 multiple times per day on KB presses. Hey beast, I'm coming for you!!!!!

Hanley

MORNING

A) KB Snatch:
24kg x5 per hand every minute for 5 minutes

KB Swing Ladder:
40kg x6, 44kg x4, 48kg x2 - 8 rounds over 10 minutes

Afternoon

A1) Good Mornings:
60kg x8
100kg x8
120kg x8
130kg x8
140kg 2x8

A2) Bench @ 30X0 tempo:
60kg x5
80kg x5
100kg x5
105kg x5
110kg 2x5

B1) Pistols:
BW 3x5 per leg

B2) Chest To Bar Pull Ups:
BW 2x10, 1x7+3

C) Pistols:
20kg, 28kg, 36kg x1

D) Row Intervals:
150m x10 w/ 30s recovery, all intervals < 30s

GMs

https://www.youtube.com/watch?v=mDd-FXwylfo

Bench

https://www.youtube.com/watch?v=xvFcNIDPxb0

Good old day of training for me.

Got thru some snatches without my hands ripping (they were HILARIOUSLY easy). The swings were grand too.

GMs and benching was very very nice together. And I'm starting to work the pistols some more as I build up to a 48kg KB. I think once I spend a bit of time getting my positions down I'll p!ss thru it. My legs are easily strong enough.

Row intervals were alright. Been a while since I did em. Didn't feel up to pushing the prowler!

Hanley

MORNING

A) Double KB Clean x5, Walk 10m, Double Swing x5 - repeat for 10 minutes
28kg KBs

Tried to snatch, hands no like, forearms TOO pumped anyway

AFTERNOON

A) Squats (no belt):
60kg 2x5
100kg x3
120kg, 140kg, 160kg, 180kg, 200kg x1
215kg 3x1 - PR
145kg x20

B1) Split Squat w/ Barbell:
70kg 2x6

B2) Pull Ups:
16kg KB 2x6

....and leave me alone.

My forearms stayed pumped after the morning sesh for about 2 hours

VERY happy with the squats. The first 2 singles wern't great so took a third and made it right.

The 20 repper was great too. I'll definitely get 220kg x1 and 150kg x20 beltless next week

Split Squats and Pull Ups were grand... I was just f*cked.

215kg x1

https://www.youtube.com/watch?v=Be7bT4kADsU

145kg x20

https://www.youtube.com/watch?v=bVyTzpyGwn8

...quality of the 145kg x20 wasn't great. But f*ck you it's a lot of weight for a lot of reps.

btkm8unsl0w5r4

James the 215 x 1 was good, but the 145 x 20 was pure will power and ignorance, my legs hurt watching it.

Hanley

Gwen Thundering Matrix wrote: »

James the 215 x 1 was good, but the 145 x 20 was pure will power and ignorance, my legs hurt watching it.

You know... it wasn't actually THAT bad. Never felt like I'd miss a rep

Hanley

...my first ever RevFit class

A1) Floor Press: 100kg 4x8
A2) Reverse Lunge: 24kg KBs 4x8 each leg w/ 45s recovery

--3 minutes--

B1) Single Leg Deads: 15kg DB 4x15 each leg
B2) Chin Grip Ring Row: 4x15 w/ no recovery between sets

--3 minutes--

C1) KB Goblet Squat: 24kg 3x25
C2) DB Row: 20kg DB 3x25 each side
C3) Hollow Hold: 3x30s
w/ 1 m recovery between sets

That was absolutely savage. Really enjoyed it. Also feel SO guilty for making my clients do it

Not long until holidays so a few last minute bits and pieces on. Mental week in store!

Hanley

KB Snatch Test (ish):
24kg KB x7 per hand every minute for 7 minutes, finish with an extra 2 for 100

Best part here was my hands didn't rip. So stupidly excited by that. Felt great all the way thru. Will work to a full 120 reps over 7 minutes.

Training in RF again tomorrow. Excited!!!! Best of both worlds - programming for myself, and then having someone make me do it. I've basically replicated myself.

The cut goes well... Can't see myself leaning out much more now before next week.

Hanley

KB Snatches:
24kg KB x5 per hand resting about 3s in top position between each rep x5 mnutes

50 reps, no drops, hands survived and I felt great. Hands might make it thru SFG yet.

Gonna train in RF Monday and Wednesday, and then test my squat, bench and deadlift on Friday

Hanley

KB Snatches:
24kg x5minutes - 110 reps, no drops, and.... NO RIPS!!!


Happy boy. That was crazy easy. Will go to 28kg now.

Hanley

Evening class @ RevFit...

A1) Split Squat w/ BB - 90kg 4x6
A2) Tempo KB row w/ Fat Grip - 24kg x8 @ 30X0 - 45s after each pairing

B1) Bench Press - 80kg 2x15, x10, x7
B2) KB Swing w/ 24kg & Green Band - 4x15 - 60s after each pairing

C1) Wall Ball x25
C2) Push Ups x25
C3) Russian Twist x25 - 60s between each tri set

F*ck me. Those sessions ain't easy. Sincerest apologies to anyone who has, or does train in my gym. I didn't realise. I swear!!

Hanley

Snatch test. 28kg. 4m 56s. No rips. Thailand tomorrow. End message.

Hanley

Been creeping around a Thailand since Friday. Not much going down. Dropped a WOD in CF Bangkok on Tuesday;

Floor Press to 12RM;
40, 60, 80, 100.5 x12

150 wall balls for time w/ 5 push ups OMEM; 6m 29s

...floor press done sans rack. Was funky hip bridging it up!!! WOD was great. Robbing it for RF. Community was great and outdoor rooftop gym on a high rise in the middle of a city was AMAZING. Days like that make me genuinely consider a CF affiliation.

And then today...

https://www.youtube.com/watch?v=SStcU_5R9uU