The Miseducation of Jimbo Slice

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Are you double OH all your warm-up sets for deadlifting now?

I started doing it after Learn to Train (when Steve Goggins tells you something about deadlifting... you do it!) and I've found that mixed grip has become like using a belt in terms of adding instant ease to heavier pulls. The downside is that I cannot seem to get >160kg off the floor double OH, literally just cannot make it budge.

Hanley

Nikolas Raspy Pool wrote: »

Are you double OH all your warm-up sets for deadlifting now?

I started doing it after Learn to Train (when Steve Goggins tells you something about deadlifting... you do it!) and I've found that mixed grip has become like using a belt in terms of adding instant ease to heavier pulls. The downside is that I cannot seem to get >160kg off the floor double OH, literally just cannot make it budge.

I've double OH'd my warm ups for as long as I can remember!! Think my best was 180kg when I was training fat grip work a lot. Doubt much more than 160 would go atm.

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Why is there such a difference in pulling ability with double OH vs. mixed? Like, I get the idea of mixed grip providing some stability thanks to the opposing forces but I don't understand why there's such a large discrepancy in some (most?) people.

Mellor

Nikolas Raspy Pool wrote: »

Why is there such a difference in pulling ability with double OH vs. mixed? Like, I get the idea of mixed grip providing some stability thanks to the opposing forces but I don't understand why there's such a large discrepancy in some (most?) people.

Simple mechanics. Gravity causes the bar to roll open an overhand grip. It doesn't with mixed grip.

On a related note, I need more deadlifts

COH

I'd be deadly at deadlifting if it wasn't for gravity

oq4v3ht0u76kf2

Mellor wrote: »

Simple mechanics. Gravity causes the bar to roll open an overhand grip. It doesn't with mixed grip.

On a related note, I need more deadlifts

They say there's no such thing as stupid questions. Answers like that cause me to believe that:

A) Stupid questions exist, and...
I ask them surprisingly frequently.

Thank you sir.

Scuba Ste

Hook grip. Opposable thumbs are over rated.

Hanley

FRIDAY

Snatch:
36kg KB x3 per hand OMEM 10 minutes - wow, that was big

C2:
150m x10 w/ 30s recovery, all rows in 29s or less - whoop!!

SERIOUS session. Approaching the form of my life.

Hanley

SATURDAY

A) Deadlift:
70kg 2x5
110kg x3
150kg x1
185kg x1 - double overhand, just to see if I could, no chalk either, like a BAAAAWWWSSS
185kg 8x3
185kg x6 cos I didn't want to do 2 sets

B1) Bench:
90kg 5x8 - TOO easy

B2) Pull Ups:
BW 5x5 w/ lots of variants

C) Serious gun show

Was great watching Kieran go do some huge squats. Inspiring even. Vomit. Seriously tho, been a while since I properly trained with people who compete and it was nice to do it. Wanna do more.

Deadlifts were easy. coulda done 10 on the last set (it was beltless too). All time PR was 200x10 (and still consider it the best DL set of my life) so it's nice to be on the verge of it. I pulled 272.5kg shortly after.

Benching was great. Gun show was better.

Warmed up earlier that morning by ALMOST doing a 40kg BB get up, got to about 75% of the way back down and lost it. Will do it soon

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Hanley wrote: »

SATURDAY

A) Deadlift:
70kg 2x5
110kg x3
150kg x1
185kg x1 - double overhand, just to see if I could, no chalk either, like a BAAAAWWWSSS
185kg 8x3
185kg x6 cos I didn't want to do 2 sets

B1) Bench:
90kg 5x8 - TOO easy

B2) Pull Ups:
BW 5x5 w/ lots of variants

C) Serious gun show

Was great watching Kieran go do some huge squats. Inspiring even. Vomit. Seriously tho, been a while since I properly trained with people who compete and it was nice to do it. Wanna do more.

Deadlifts were easy. coulda done 10 on the last set (it was beltless too). All time PR was 200x10 (and still consider it the best DL set of my life) so it's nice to be on the verge of it. I pulled 272.5kg shortly after.

Benching was great. Gun show was better.

Warmed up earlier that morning by ALMOST doing a 40kg BB get up, got to about 75% of the way back down and lost it. Will do it soon

Should get Saturday afternoon heavy sessions going somewhere alright.

Hanley

MORNING

KB Snatch:
36kg KB x4 per hand, OMEM 5 minutes

1 Arm KB Swing:
36kg KB x5 per hand, every 40s for 5 minutes - don't even know how many that was

Standing Ab Wheel Roll Out:
red band assist 3x5


AFTERNOON

A) Deadlift:
60kg, 100kg, 140kg x3 - double OH
165kg 6x6

B1) Bench:
60kg x5
90kg x5
110kg 5x5

B2) Pull Ups:
5x3 C2B

C) Cleaned a 65kg KB - that f*cker heavy


Morning session was banging - fresh as a daisy and those snatches feel smoother than a well lubed handrail. Ab wheel roll outs, as always, suck.

Afternoon session was handy enough. No major effort required, but boring and just kept going.

Which is cool....

Decided I'm going to FINALLY pull 3x bodyweight this year (265 @ 88 say) and get onto the platform next year and see what I can do about a 650+ raw total at 90kg with the IDFPA.

...also I'm doing a 40kg BB get up tomorrow, even if it kills me. Which it could.

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Ciller will be delighted you're planning on hitting IDFPA -90kg.

Hanley

Nikolas Raspy Pool wrote: »

Ciller will be delighted you're planning on hitting IDFPA -90kg.

Does he still make <90kg?!?

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Hanley wrote: »

Does he still make <90kg?!?

Yup. Talking about moving to -100kg next year as he had a couple of rough cuts this year.

Think his best (worst?) was 101kg – 89.9kg in eight days or something. He still PR'ed. Bsatard.

Hanley

Nikolas Raspy Pool wrote: »

Yup. Talking about moving to -100kg next year as he had a couple of rough cuts this year.

Think his best (worst?) was 101kg – 89.9kg in eight days or something. He still PR'ed. Bsatard.

It'll be a miracle for me to come in at 90kg tbh. No business being there.

Hanley

Half way point...

MORNING:

KB Snatch:
36kg x5 e/s OMEM 5 mins

TGU:
24kg KB alternating hands x5 mins


AFTERNOON

A) Deadlift:
175kg 7x5

B1) Bench:
120kg 3x3

B2) Pull Ups:
3x3 w/ really horrible slow tempo


Feeling amazingly strong everywhere. Getting leaner. Right SI's a big grumbly, but getting confident I'll get 3x BW this year. Wahoo!

Hanley

Looking forward to tomorrow....

Snatch: 36kg x100 reps over 10 minutes
Deadlift: 185kg 8x4
Bench: 95kg 5x8

....just want it to be training time right now. I'm scared. I'm leaning up faster than I thought I could, recovering better and feeling fresh.

Have to pin it down to good quality sleep, low stress and awesome food quality and consistency.

..famous last words?

amazingemmet

Hanley wrote: »

Right SI's a big grumbly...

..famous last words?

:pac:

RidleyRider

Where's the BF % about now?

Hanley

RidleyRider wrote: »

Where's the BF % about now?

10-11%












...dunno tbh. Probably 12-13%. I'll stick up a photo in a while.

Hanley

MORNING

KB Snatch:
36kg x5 reps per hand OMEM for 10 minutes - 100 motherf*cking reps. BOOYA!


AFTERNOON

Deadlift:
70kg 2x5
110kg x3
150kg x1
185kg 6x4, 1x8

Bench:
60kg x8
100kg 5x8

..and sweet f*ck all else. Friday's always suck cos it's the end of a training week. And it was particularly bad today cos my back was still pumped from snatching when I went to DL.

How pleased I am with those snatches is probably miles off anyone's radar cos unless you've tried em you just won't get it.

PSYCHED to f*ck about my deadlift too. Cannot believe how well it's going. I desperately hope my body holds together now for the rest of the cycle. Day 8, and the end of the second micro cycle is Monday, so only 4 more training days to survive after that.

Excited by the prospect of chasing down multiple triples with 130kg too on the bench.

Here's the DL (RidleyRider, this'll have to do re: leanness, effort of posting a pic!)

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

....shoulda done 12.

RidleyRider

Hanley wrote: »

10-11%












...dunno tbh. Probably 12-13%. I'll stick up a photo in a while.

Do you plan on getting or maintaining while you're on the way to PRs?:)

Hanley

RidleyRider wrote: »

Do you plan on getting or maintaining while you're on the way to PRs?:)

Nah.


....plan on getting leaner!!!

Ant11

Hanley wrote: »

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

Listen to the silence on each rep..serious control... Looked easy.

Hanley

Ant11 wrote: »

Listen to the silence on each rep..serious control... Looked easy.

Lulz was wondering if anyone would notice. I really think better eccentric control is one thing most people could benefit from on their DL.

And on a random aside tangent - I feel like a different man with my nutrition being consistently locked down 90% paleo for long periods of time, AND getting 8 hour sleeps.

My kcals are down so that I lean up, but my recovery has never been better.

REALLY starting to think I spent most of my PL career at a lower percentage of my capacity because of how I was eating. Here's to seeing what happens when I do it right :pac::pac:

Hanley

Hey Ridley, this is where I'm at

RidleyRider

Great work dude! Serious cutting!:)

amazingemmet

Needs more spray tan

Hanley

MORNING:

KB Snatch:
40kg KB x3 per hand OMEM 5 minutes

Single hand KB swing:
40kg KB x5 per hand every 45s for 5 minutes (7 rounds)

Ab Wheel Roll Out:
standing w/ red band 3x5



....them's snatches actually went better than expect. May stick up a few vids later!

195kg 10x3 DLs to come in the afternoon (and maybe a cheeky 6 repper at the end) and a 115kg 5x5 bench too.

Hanley

40kg KB snatches;

https://www.youtube.com/watch?v=AooP2rLnFPw

Assisted Ab Wheel Roll Out;

https://www.youtube.com/watch?v=lowQDap1Ezo