The Miseducation of Jimbo Slice

Hanley

Pause squats 130kg x5 (last set)

https://www.youtube.com/watch?v=sY7dSM68RD4

Hanley

Walked 2.15 miles in 35 mins with 15kg on my back.


Total distance walked so far today, 4.5 miles.

Malteaser!

15kg?? What the hell did you have in your bag???

Hanley

Malteaser! wrote: »

15kg?? What the hell did you have in your bag???

You know my two big giagantic books (finacial management and financial accouting), well there was them, my macbook, charger, a load of notes and notepad too!

Hanley

DE LOWER

Box squats (55%):
60kg 2x2
80kg x2
105kg 10x2

Sumo pulls (75%):
60kg x3
100kg x2
140kg x1
160kg x1
180kg 8x1

Stiff Leg Deadlifts:
60kg x6
100kg x6
135kg 3x6

Good Mornings:
20kg x12
40kg x12
65kg 3x12

Pulldown Abs:
plate 5 x12
plate 6 3x12

Might not look like much, but when you're trying to apply max force throughout all the sets you get very fcuked very quickly.

I'm putting a heavy emphasis on my glutes/hamstring/lower back for the next while so I'm hoping it all tie in to my grander plan!!

It's about 90 mins after I finished the workout and my legs are still shaking.

Hanley

DE UPPER

Bench (w/ chains):
60kg x3
70kg x3
80kg 6x3 (2 medium, 3 pinky on rings)
90kg x3
*chains off*
100kg x3
110kg x2
120kg x1
130kg x1

Dumbbell Bench:
40kg 'bells 3x10

Skull Crushers:
20kg x15
30kg x15
35kg 3x15

Bent Over Lateral Raises (with pause at top):
15kg 'bells 4x12

Fat Man Row (with 3 sec pause at top of each rep):
bodyweight 3x5

Shrugs: (held at top)
60kg x10
100kg x10
130kg 5x10

Thoughts later.

Hanley

The benching was very weird today. Bar speed on the 80's was fantasitc, really quick and for once I barely any pain (I've been rolling my triceps alot over the past week trying to sort it out). I did feel really unstable tho once I started to work up. I think I just wasn't setting up all that well. Could probably have done 6 on 120 and 3 with 130, bar speed was that good, but I shut it down there because I've a heavy close grip workout on Sunday.

Hanley

Close Grip Bencg:
60kg 2x3
80kg x3
100kg x3
110kg x3
120kg x1
125kg x1
130kg x1
135kg x1 - PR
140kg x1 but with a finger tip on the bar so it doesn't count
120kg x4

3 Board Press:
120kg x5
140kg 3x5

Shirted Bench: (w/ old 44 F6)
140kg x3
150kg 3x3 (last 2 reps of 3rd set touched)

Bradford Press:
20kg x10
45kg 3x10

T-Bar Rows:
60kg x12
80kg 3x12

Face Pulls:
plate 6 5x15

Thoughts later.

Hanley

Yeah so it was a good workout. I was pretty surprised with my strength on the close grips. I definately wasn't expecting 135 to go as easily as it did. 140 was just a step too far today tho. It only took the slightest of touches to get it thru the sticking point and it was an easy lockout from there so some hammering the speed work and pushing against bands should get me there next time.

I have discovred something cool tho, a max set of 4 reps on the bench is pretty much 89%. I already thought this but the last two weeks have jus confirmed it. It gives me something to base future attempts and strength levels off, which is nice.

Top end strength is coming back slowly but surely. All time PR off that board is 165 and I don't thik I've gone much above 150x3 or 155x2 and that's netted me a 180kg bench in the past. I've got alot of checks and balances now for my bench so once they start to move my comp bench should follow.

I put my olf tattered F6 on today because I want to get comfortable in the shirt. It's something I've royally fcuked upin training for the last two comps and it's cost me so I'm working hard on it. I'm gonna keep working in the 140-150 range and just work on touching lighter and lighter weights and get my bar path sorted out.

I'm loving the Bradford Presses (hyyyoge pump) and the T-Bar rows (feels like my back is being ripped apart).

Hanley

ME LOWER

Sumo pulls w/15kg plates: (2 inch's more ROM than usual)
50kg 2x5
80kg x3
110kg x3
140kg x3
170kg x1
180kg x1
190kg x1
200kg x1
210kg x1 - PR
220kg x1 - PR

Paused Squats:
60kg x5
90kg x5
110kg x5
135kg 3x5

RDLs:
100kg x12
145kg 3x12

Weighted Decline Situps:
bodyweight x12
10kg plate on chest 3x12


That was a pretty brutal frickin workout. The sumo's are up 20kg from last week and form wise they're a hell of a lot better. It's looking like 250kg raw's gonna happen this year. I've never been a good deadlifter, but things are really coming together for me now.

Pause squats were cool. Stance was out wider than normal again. I guess you could call it just outside my competition stance which I normally only do with my suit on. They actually felt really strong so I might move all my raw work out there and see what happens.

RDL's once again killed me. I don't like high reps. No, I HATE high reps.

Really solid workout all in all.

Hanley

220kg sumo pull with 15kg plates

https://www.youtube.com/watch?v=J2Th6p2uNQE

135kg pause squats, 3rd set of 5

https://www.youtube.com/watch?v=DTzXZ0yF-rA

LegacyUser

Loughlinstown gym Hanley? Nice work...

Malteaser!

Those sumos are awesome, I"m sorry I missed going up now!!

It's funny the difference a week makes, eh?

Could it be that your body just wasn't used to the increased ROM last week and that's why they were much more of a struggle?? Kinda like when I start on a new exercise (think when I first started DB pressing), they'd be really hard on a small weight but the following week, the same weight would be far too light! I'm not really explaining myself very well but you get what i mean, right??

Hanley

cheesedude wrote: »

Loughlinstown gym Hanley? Nice work...

Thanks!!

It's TF Castleknock actually!!

Hanley

Malteaser! wrote: »

Those sumos are awesome, I"m sorry I missed going up now!!

It's funny the difference a week makes, eh?

Could it be that your body just wasn't used to the increased ROM last week and that's why they were much more of a struggle?? Kinda like when I start on a new exercise (think when I first started DB pressing), they'd be really hard on a small weight but the following week, the same weight would be far too light! I'm not really explaining myself very well but you get what i mean, right??

Nail on the head really. I hadn't done ANY sumo work recently at all so my form was all over the place even with proper plates. I've done a good bit of work during the last week on my normal sumo's so it had a bit of a carryover yesterday!

Hanley

Quick update photo.... Sitting at about 100kg in it. Maybe 101, I'll check my weight tomorrow and see. Bit softer than previously, probably 17ish% bodyfat. I've put on a hell of a lot of size over the last few months so hopefully once I get down to about 94 or 95kg my abs will come back to say hi!! Then the journey to 100kg @ 12% bodyfat starts....

Hanley

DE UPPER

Bench:
60kg 2x3
80kg 4x3 (medium grip)
90kg 4x3 (pinky on rings)

Dumbbell Bench:
45kg 'bells x10, x9

Skull Crushers:
20kg x15
30kg x15
37.5kg x15, x12

Bent Over Lateral Raises:
17.5kg 'bells 4x12

Hammer Strength Pulldowns:
60kg x12
80kg x12
90kg x12

Bit of a crap workout today. My ability to rep weights was in the crapper. I had a fairly hard max effort workout on sunday so I'm guessing I'm still in the sh!tter from that a bit. Bar speed on the benches was really good. I'll try to get a video next week to confirm.

Hanley

DE LOWER

Box Squats (60%):
60kg 2x3
80kg x2
100kg x2
115kg 10x2

Sumo Pulls:
70kg x3
110kg x3
140kg x1
160kg x1
180kg 8x1

Stiff Leg Deadlift:
70kg x6
110kg x6
140kg 3x6

Good Mornings:
20kg x12
50kg x12
70kg 3x12

Pulldowns Abs:
Plate 5 x12
Plate 7 3x12

Thoughts later. Way to pushed for time right now.

Hanley

So decent enough day. Bar speed on the squats was grand. I don't really know how fast it should be, but I think they're ok. Back to 50% next week and way so the next 3 week cycle should see the weights moving faster.

Sumo pulls were decent. Not blazingly quick, but not slow either. Every now and again I'd hit a really good rep and it would pop off the floor. I guess I just gotta make htem all like that.

The SLDL's were handy. A good bit left there I think. Same goes for the GM's but I'm not really pushing them hard at the moment. Just using them as more of a volume exercise for some extra lower back and hamstring work.

Here's some vids;

Box Squat 115x2

https://www.youtube.com/watch?v=I_DzhxwiOx8

Sumo 180x1

https://www.youtube.com/watch?v=K1XvKm9GLMA

the drifter

your box squats have come on really really well lad....bar speed is great....now get some bands on there at 50%-60% hammer oit 10 sets of 2 for a 3 week cycle and see the speed get better!

Hanley

Thanks man. I'm pretty happy with how well they've gone so far. I just wonder what the carryover from them is gonna be like!!

the drifter

Only time will tell i seen more carryover without bands but this was working to a max...tom see savage bar speed carry over using bands... i suppose it depends on how you train them.. im gone from them for a few months not anyways...

Hanley

ME UPPER

Floor Press:
60kg 2x5
80kg x5
100kg x5
120kg x3
130kg 3x3

Bench:
60kg x5
80kg x5
100kg x5
120kg x5
*shirt on*
140kg x3
150kg x2
160kg x2 (none of the reps to here touched)
150kg x3 (collar pulled high, all reps touched from here)
140kg x3

Bradford Press:
20kg x10
40kg x10
47.5kg 3x10

Face Pulls:
plate 5 x12
plate 7 5x12

Pretty happy with that. The floor presses were a bit all over the place at the start but got better as the sets went on. Shooting for a PR single there next week.

Took my grip out to index finger on the rings on the bench, made a bit of a difference with power of the chest. Shirted bench was good. Starting to feel alot more comfortable in the shirt now.


Then later in TF..


Chins:
bodyweight 4x10

Seated Cable Row:
5x12 moving up in weight

Hanley

Deloading my squat and deadlift this week so only trained once aince Sunday....

DE UPPER

Bench:
60kg 2x3
80kg x3
85kg 3x3 (medium grip)
95kg 3x3 (pinky on rings)
105kg x1
115kg x1
125kg x1
135kg x1, x2 - PR
105kg 5x5

Bent Over Dumbbell Laterals:
20kg 3x12

Hammer Strength Pulldowns:
80kg x12
90kg x12

5kg PR on the bench. Previous best was 130x2 back in December so looks like I'm making aome progress there finally.... Missed the second rep first time around because I slid on the bench so Malteaser had to pull it off me. Might have got 3 reps on my second attempt at it but didn't want to miss again. I'll attempt 140x2 in a few weeks.

5x5's killed. They should hopefull be good for me,

BossArky

Hanley wrote: »

DE UPPER

What does the DE mean?

Nice one with the bench PR.

Hanley

BossArky wrote: »

What does the DE mean?

Nice one with the bench PR.

Cheers. I think I'm figuring my bench out (says I AGAIN). I reckon my PR's up about 7.5kg over a 10 week period. Which I'll gladly take!!

DE=Dynamic effort (basically weights between 50-70% moved as fast as possible for 1-3 reps over 8-10 sets)

ME=Maximum Effort (weights in excess of 90% for singles to triples)

Hanley

ACCESSORY UPPER

Wide Grip Pulldowns:
60 2x15

Pull ups (palms facing away):
bodyweight x12,11,10

*straight into*

Wide Grip Pulldown:
60 x15

Seated Cable Row w/rope:
70 x12
77.5 3x12

Tate Press:
12.5kg 'bells x12
17.5kg 'bells 4x12

Barbell Curl:
40kg x10
50kg 3x6
*drop set to...*
30kg x12

Pretty filthy pump all over by the end of this. I'm on the hunt for some extra bicep size and lat width over the next few months so that was the focus for today.

Malteaser!

Good work today!!

It's a shame you didn't get a chance to talk to your man crush though!! Maybe next time!! :D

Hanley

Haha ssssshhh.

I meant to say, he was doing curls with 80kg after you went upstairs. They were strict like. Ridiculous.

BossArky

Hanley wrote: »

Cheers. I think I'm figuring my bench out (says I AGAIN). I reckon my PR's up about 7.5kg over a 10 week period. Which I'll gladly take!!

DE=Dynamic effort (basically weights between 50-70% moved as fast as possible for 1-3 reps over 8-10 sets)

ME=Maximum Effort (weights in excess of 90% for singles to triples)

That's good going.

Thanks for the explanation. I need to make my log more cryptic too :pac: