The Miseducation of Jimbo Slice

Hanley

ME UPPER

A) Close Grip Bench:
60kg 2x3
80kg x3
100kg x3
110kg x3
117.5kg x3
122.5kg x3
125kg x3
127.5kg x3
132.5kg x1
135kg 3x1

B1) Ring Dips:
BW x10
+10kg x10
+25kg 2x10

B2) Invereted Rows:
4x12 @ 30X1

C1) Seated DB Powercleans: 5kg 3x12
C2) Band Face Pulls: 3x12
C2) Band Pull Aparts: 3x12

D1) Neutral Grip Pull Ups:
2x10

D2) Yates Row:
40kg 2x10 @ 20X3

Serious session.

Last CGBP sesh I only did 120 x3 and 130 3x1. Bench feels like it's moving for the first time in a long time. I didn't squat before hand so obvs that will have had a positive effect. Even pulling off 130kg x3 and 140kg 3x1 next time after squatting during the smolov intense phase will be great.

Ring dips were good, as were the rows.

When I look at myself, my biggest issues are lack of back thickness and chest mass. So that's what I'm addressing with the high volume stuff now.

amazingemmet

Hold on, you done 140kg for a max single a few days ago? but you're doing 135kg 3x1 CG? Tricep dominant much?

Hanley

amazingemmet wrote: »

Hold on, you done 140kg for a max single a few days ago? but you're doing 135kg 3x1 CG? Tricep dominant much?

Yah.. I'd have paused 135kg x1 I'd say CG. And mighta got 142.5kg x1 normal grip.

Hence why my other day has TONNES of chest volume, and why the dips are in this program.

I'm actually gonna start working flys and **** too just to bring up my chest a bit.

amazingemmet

If you want to hit your chest try these dips on rings, will hit the pecs a bit more then normal ones

https://www.youtube.com/watch?v=9mKyrPmmPt0

Alf Veedersane

Who'd have thought the young Elton John could do dips on rings!

Hanley

amazingemmet wrote: »

If you want to hit your chest try these dips on rings, will hit the pecs a bit more then normal ones

https://www.youtube.com/watch?v=9mKyrPmmPt0

Yup,.. Seen em years ago. They also hit my shoulder capsule a lot harder!!!

Hanley

A1) Bench Press:
60kg x5
77.5kg x5
90kg x5
102.5kg x15
77.5kg x25
70kg 5x8 @ 30X0

A2) Band Pullaparts:
A f*ck ton

Incline DB Flys:
15kg DBs 3x12

C) Front Plate Raises:
10kg plate x100

D) Barbell Curls:
20kg BB x35, 35, 30 - 100 reps

FML titty pump. My chest is still quivering 30 minutes later.

Total bro session. BUT I've never done any dedicated chest work. I've always been a bencher, never a "muscle group" guy.

My close grip bench is pretty much the same as my normal grip, which suggests massive tricep dominance.

...or a huge chest weakness. How to fix that? Lots of high rep benching and tension techniques.

I'm the rare dude who HAS to be a bro and bench lots of reps.

Will be very interesting to see what 3 months of chest work does to my bench.

CM24

Have you ever tried Ring Flyes? I'm similarly triceps dominant and doing them for a few weeks definitely brought my pecs out a bit.

Hanley

Squat (high bar, wide stance, beltless):
60 x10
100 x10
130 x10
160 x10
140 x20

Pull ups:
2x12

Double OH BB hold:
60k x30s
130k x52s

Face Pulls:
5x12

Good sesh today in loughlinstown.

Squats felt epic. Never in danger on any of them.

Smolov intense kicks back off next week.

Pull ups were good. Shoulder stability feels decent at the moment.

Grips coming on.

Those squats are an EPIC core/erector workout.

Hanley

A) Floor Press:
60kg x3
80kg x3
100kg x3
110kg x3
120kg x3
130kg x3
135kg x3
140kg x1
145kg x1
147.5kg 3x1

B1) Ring Dips:
BW x5
+10kg x10
+25kg 2x12

B2) Inverted Rows:
3x15 @ 30X0

C) DB Fly Dropset:
20kg -> 15kg -> 10kg x12 each

D1) Seated DB Power Cleans: 5kg 3x12
D2) Band Face Pull: 3x12
D3) Band Pull Apart: 3x12

E1) Yates Row: 45kg 3x12 @ 20X2
E2) Neutral Grip Pull Up: x12, x10

Fantastically solid session. I have NO idea where my bench strength is coming from.

...well i do. I'm addressing my weak points and doing stuff I've never done.

I've never done high rep benching or bro'd out. My pecs are INCREDIBLY weak and small next to my triceps.

I've addressed my shoudler stability and movement quality a lot recently to the point where I can do 12 regular grip pull ups without losing stability - I used to get 3.

I'm using the Westside approach correctly - I'm just getting a ton of lifts in above 90% and not worrying about missing anything, or the eventual numbers I put up in a session. Once I do a hard triple, and 3 hard singles, I'm happy.

My other big weak point is back thickness. I've **** all. That's next on the agenda.

Still holding good shape, struggling to gain weight on 4,000kcals now. Time to head back up north of 4,500.

[resize=125][/resize]

Hanley

A1) Bench:
60 x5
85 x3
100 x3
110 x13
85 x24
72.5 5x10 @ 30x0

A2) band pull aparts:
Black band, whoop x loads

B1) Incline DB Flys:
15k 3x12

B2) Band face pull with ex rotation:
3x12

C) Front Plate Raise:
10k x100 straight thru

D) Barbell Curl:
20k 2x50

E) Band Pushdown:
Green 2x50

Solid day.

Hanley

A1) Bench:
60 x5
85 x3
100 x3
110 x13
85 x24
72.5 5x10 @ 30x0

A2) band pull aparts:
Black band, whoop x loads

B1) Incline DB Flys:
15k 3x12

B2) Band face pull with ex rotation:
3x12

C) Front Plate Raise:
10k x100 straight thru

D) Barbell Curl:
20k 2x50

E) Band Pushdown:
Green 2x50

Solid day.

Hanley

PR Monday

A) Cleans:
60kg x3
80kg x3
90kg x1
100kg x1
110kg x1
120kg x1
125kg x1
130kg x1
135kg x1
140kg x0, x1
145kg x1 - PR
147.5kg x1 - PR
150kg 2x0
151kg x0 - ...didn't work

Pull Ups:
BW 2x15 - PR

C) Double OH BB Hold:
60kg x15s
110kg x15s
130kg x15s
140kg x34s
120kg x36s

https://www.youtube.com/watch?v=lpxfsly06bg

Well....

Eh...

That was...

Unexpected.

First time cleaning since I hit my last PR, probably 5 months ago now.

Have done a grand total of zero cleans or their variants, and no front squats either. Just got more leg strength and better a throwing KBs 'n' **** around.

Decided I was going to clean about 12pm, jokingly told the lads "gonna go PR now" and then just kept quiet and kept sneaking the weight on. At no point did the weight feel "hard". The 5kg weight jumps kinda show that I'm sure.

The pull ups are the best apart that workout tho. Since 2010 I've been carrying a ripped up shoulder after some bad snatching. I was able to do weighted pull ups for low reps, or 5-8 reps bodyweight before my shoulder became unpacked.

Spent the last few months just doing heavier stuff, rows and scap stability work (A LOT of it) and 2 weeks ago I did 10s, last week I did 12s and today somehow 15s went down easy. 20s aren't too far away for multiple sets. Would go in one set easy tho.

Grip's coming along too, which is nice.

PR Monday. Happy.

Hanley

YESTERDAY:

A) Band Resisted Bench:
40kg x3
60kg x3
70kg x3
80kg x3
90kg x3
95kg x3
100kg x3
105kg x1
107.5kg x1
110kg x1
112.5kg 3x1

B1) Ring Dips:
BW x5
+15kg x10
+30kg x9, x8

B2) Inverted Row (w/ feet on bench)
3x10 @ 20X0

C) DB Fly Dropset:
x15 @ 20-15-10

D1) Seated DB PCs: 5kg 3x15
D2) Face Pull: 3x15
D3) Pull aparts: 3x15

E1) Yates Row:
47.5kg x12 @ 20X2

E2) Neutral Grip Pull Up:
2x12

That was an UNCOMFORTABLY pumpy session. Felt colossal after it. But it wasn't nice.

Very happy with my bench strength at the moment. There was 50kg in band tension at the top, and probably 25-30kg at the bottom.

Easy week next week on the bench, then back at it again.

Template's;
Week 1: CGBP
Week 2: Floor Press
Week 3: Band resisted bench
Week 4: Deload

..working to a near max triple, and then doing 5+ singles above that weight finishing on 3x1 with a challenging weight. No misses allowed - if I'm not sure, I won't take it.

I consider this "westside done right". First time ever really getting it and just working hard rather than constantly "testing". Looks to e working.

Hanley

TODAY

Smolov Intense W1D1

Squat:
60kg 2x3
100kg x3
145kg x3
170kg x4 - beltless up to here and I didn't even realise or think about it
*belt*
190kg 3x4, 1x5

Rack Pull From Hole 2 (mid shin):
60kg x5
100kg x5
140kg x5
160kg x5
180kg x5
*belt*
200kg x5
210kg x5

Was fearing today A LOT because I hadn't squatted heavy in a while. But once I was under the bar all were actually quite easy. The warm ups are litreally not events now. Where it feels like I could get as badly outta position as possible and still do whatever I wanted with the weight. Can't wait until 200 feels like that.

The 190s were really quite easy. The rest of the cycle is looking doable. Bit hit and miss with rep quality, but that'll come back quick. 200kg 3x3 and 190kg 2x5 on Saturday looks gross, but I'm looking forward to it.

Rack pulls suck dog dick. They're a **** exercise that are no good for anything.

...except telling me how bad my hams are. Literally couldn't hold position with the 210. Coulda gone heavier but woulda been pulling in a bad position and give what my training volume will be like over the next while, that would have been thick.

https://www.youtube.com/watch?v=10Lpo1GJewU

Hanley

An hour spent stretching and shouting at snacks as she squatted 95 7x5

#StrongKids

Hanley

Was 96.2kg yesterday.... Bulk++

Today;

Smolov Intense W1D2

Squat:
60kg 2x3
100kg x3
135kg x3
160kg x3
180kg x4
*belt*
200kg 3x3
190kg 2x5

...lots of stretching

https://www.youtube.com/watch?v=mGvkO0cJNJg

They look worse than they felt. Really think the camera angle is throwing things off a bit.

Easy enough day tho. Expected it to be MUCh harder.

Hanley

A1) Bench:
60kg 2x5
80kg x3
90kg x5
102.5kg x3
115kg x11
90kg x20
75kg 5x10 @ 30X0

A2) Band Pull Aparts:
Black band x tonnes

B1) Incline DB Flys:
17.5kg DBs 3x15

B2) Band Face Pull w/ external rotation:
orange 3x15

C) Front Plate Raise:
10kg x110

D) Barbell Curl:
BB x60, x40

E) Band Push Down:
Green x60, x40

..working towards 100!!

Good session. Tiny little bit disappointed with 115 x11, but I think it was mostly cos of the squatting yesterday.

Already feeling confident with the rest of smolov. Expecting the bench to take a dip as a result, but that's ok.

Deload both bench days next week, then just 2 more to suffer thru until Smolov is over.

Gonna make a call and say here's my squat progression for Jan/Feb;

W1: 185kg 3x12
W2: 200kg 3x8-10
W3: 210kg 1-3x8
W4: 220kg 3x5
W5: 235kg 3x1
W6: 235kg x3

JJayoo

Hanley wrote: »

Good session. Tiny little bit disappointed with 115 x11

You're some wanker

amazingemmet

JJayoo wrote: »

You're some wanker

I thought the exact same thing

Hanley

Let's call it like it is.

120x10 is the immediate goal.

Hanley

Still not sure what happened on the 12th rep...

https://www.youtube.com/watch?v=U7daQRzoBqQ

amazingemmet

If I was spotting you would of hit 20 no bother :pac:

Hanley

amazingemmet wrote: »

If I was spotting you would of hit 20 no bother :pac:

Dude. I'm not having sex with you.

amazingemmet

What if I said you'd hit 140 x 6 with my spotting

Hanley

amazingemmet wrote: »

What if I said you'd hit 140 x 6 with my spotting

Big spoon or little?

amazingemmet

I'm always the big spoon

COH

amazingemmet wrote: »

I'm always the big spoon

Only when I'm not around

Alf Veedersane

amazingemmet wrote: »

What if I said you'd hit 140 x 6 with my spotting

SPOT ME, BREN!

Hanley

W1D3

Squat:
70 2x4
110 x4
145 x4
160 x4
180 5x4

All done beltless and without a care in the world. Feels like there was no point to that workout.

**** gets interesting from Thursday.

Stuffed Jay into a bench shirt today too. Hadn't helped someone out with that in years. Forgot how simple it can be.