The Miseducation of Jimbo Slice

Hanley

A) 2s Pause HBBS:
60kg x2
100kg x2
120kg x2
140kg x2
160kg x2
170kg x2
175kg 2x2

Rack Pull Hole #2:
100kg x5
140kg x5
180kg x5
200kg x8

C) Snatch Grip Block Pulls:
100kg x8
140kg x8
160kg x8

D) SLDL:
100kg x8
140kg x8
160kg x8

E) GHR:
5x10

F) One Hand KB Swings:
28kg x10 e/s EMOM x5mins

Well that was ****ing ****.

Really having a hard time of it with lower body training right now.

Just not in the groove, and no real idea where to start.

I didn't want to get back into it again after 2 injuries and 6 weeks off, so I just started by doing some top sets of 8 on things I know will improve my deadlift (rack pull, sn gr block pull, SLDL), being conservative and adding weight each week.

I'd like to think I've at least another 3-4 weeks of +10kg a week left in everything (which would bring me back to PR levels on those lifts). But still... I just feel "heavy" and sluggish.

Trusting my body and system on this one, and just going to keep hammering away for the forseeable future and hope the plan works out.

Will hopefully hit 230-240x8 off the rack, 180-190 x8 off the blocks, and SLDL about 200 x8 by the end of it. A few unpaused doubles at 200kg for the high bar squats would leave me happy too tbh.

Hanley

Cube Predator, Week 4, Day 1

A) Paused Bench:
60kg x5
85kg x8
100kg x6
120kg x4
135kg 4x3
*no pause*
110kg x10, x10

CGBP:
115kg x5, x4

C) Paused Incline Bench:
67.5kg x12
72.5kg x10
77.5kg x8
80kg x6

D) CG Floor Press:
80kg x12
90kg x10
100kg x8
105kg x6

E) Seated DB Press:
20kg 4x12

F) Bottom 1/2 Fly:
15kg 3x15 w/ 60s recovery

G) Pulldowns:
4x12

First set on video here: http://instagram.com/p/x1PSWkrg2v

Tough day. The weights felt very heavy from the start. Probably a deadlift hangover. May need to separate those days out a tad for the sake of my bench.

Definitely need to have pre workout steak and ribs every day for breakfast from now on.

It's always annoying leaving great gear like in Raw, RevFit or Hercs to go back and train on normal commercial equipment!

Hanley

A) Paused Bench:
60kg x5
85kg x8
100kg x6
120kg x4
132.5kg x1
145kg x1
147.5kg x1
150kg x1

Met Papu

C) Strict Press:
60kg x8
70kg x5
80kg x3
85kg x1
90kg x1 - PR

D) Weighted Chins:
+10kg x5
+20kg x3
+30kg x2
+40kg x1
+45kg x1

E) Max Pull Ups:
12 reps

F) Concept2 2km Time Trial:
7m 15.9s

Press: http://instagram.com/p/x97bZHLg7y

40kg Chin: http://instagram.com/p/x96iILrg5v

Change of emphasis coming for the next 10 weeks.

Decided last minute to go to Bali at the start of Feb so I've about 12 days of dieting to do

...and will continue it over there.

2km time trial is only 20s off my 6m 56s PR which consierding I haven't done anything you could class as cardio in about 2 years... is ok.

RidleyRider

ALL the volume!!

Hanley

Just cooked 6 of the exact same meals for the next 3 days...

> 200g chicken
> 50g uncooked rice
> handful of green beans

That's on top of 2x shakes per day of:

> 35g protein
> 40g oats
> handful of spinch & berries
> creatine & beta alanine

The meals are;

Breakfast.

Lunch.

And dinner.

Why?

Because it'll simplify my life - it may be a little boring, but it's better than being stressed about food on Tuesday afternoon.

When you truly know yourself and your habits, you can put strategies in place so you never have to battle with will power again.

Alf Veedersane

Hanley wrote: »

Because it'll simplify my life - it may be a little boring, but it's better than being stressed about food on Tuesday afternoon.

This so much.

It's also good to know I'm not the only one who is ok with eating the same meals once they're tasty.

Alf Veedersane

Alf Veedersane wrote: »

This so much.

It's also good to know I'm not the only one who is ok with eating the same meals once they're tasty.

Yeah I was living off the same stew for a while. Removed all stress of cooking and what'll I have in the evenings

Alf Veedersane

bluewolf wrote: »

Yeah I was living off the same stew for a while. Removed all stress of cooking and what'll I have in the evenings

I get it at work all the time.

"You're having that again?"

"Yes. How's your Clean 9 aloe vera nonsense working out for you? Are those magic be an date from jelly"

Always been a creature of habit anyway so having the same thing regularly never bothered me.

Hanley

A) Rolling the hell outta my right hip and assaulting my ankle

CrossTrainer x30 minutes

C) Prying Goblet Squats

D) Seated Straddle

E) Prying Goblet Squats

...eh so yeah - there you go.

Hanley

Amazing 12 (well... 10), Week 1, Day 1.

Won't be logging the workouts beacuse... well, if I told you I'd have to kill you.

CM24

Hanley wrote: »

Amazing 12 (well... 10), Week 1, Day 1.

Won't be logging the workouts beacuse... well, if I told you I'd have to kill you.

I'm actually so jealous. I remember posting about Paul McIlroy's ''12 week Physique'' a few years back, asking if anyone knew anything about it. I've always been really impressed at the results people get from it. Not just the change in appearance, but the relative strength gains are always mad. People always set new PR's despite weighing much less than they did originally. It seems to be really blowing up now.

I've listened to loads of podcasts and interviews with him and he never gives anything away.

I'm living abroad so I can't do the coaching cert or the program itself.:(

Howcome your only doing 10 weeks?

Hanley

CM24 wrote: »

I'm actually so jealous. I remember posting about Paul McIlroy's ''12 week Physique'' a few years back, asking if anyone knew anything about it. I've always been really impressed at the results people get from it. Not just the change in appearance, but the relative strength gains are always mad. People always set new PR's despite weighing much less than they did originally. It seems to be really blowing up now.
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I always see "X reps with Y% of 1RM" being posted about, but now I'm starting to hear they're done in a certain amount of minutes, not as a single set.

I'll be absolutely flabbergasted if I gain any strength off it. I'm hoping just not to lose any tbh.

I've listened to loads of podcasts and interviews with him and he never gives anything away.

Yup and that's why i'm not either

I'm living abroad so I can't do the coaching cert or the program itself.:(

Howcome your only doing 10 weeks?

10 weeks because the program started 2 weeks ago and I've only had enough time to hop on now!

Hanley

A12, Week 1, Day 2.

And I did 6x 15s on, 60s off Air Dyne sprints.

They can go **** themselves.

Hanley

A12, Week 1, Day 3.

Did the leg and deadlift workout, then conditioning after.

REALLY starting to feel incredibly rough and tired now. Hoping my body turns the corner in the next couple o' days.

Hanley

A12, Week 1, Day 4

Repeat of Monday's workout with additional weight and some more arm volume at the end. Came thru a lot stronger than Monday.

Ankle's still farked, so no running - did Air Dyne sprints again.

Have made the decision to just push the cardio stuff as hard as possible, regardless of how crap I feel, because well... it's only 10 weeks and I don't want to be a whiny little beach.

Also... In that last 4 days I've seen a 60% increase in upper body muscular strength and endurance output.

It's only taken 3 training sessions, 6g beta alanine per day, 10g creatine per day and BCAAs.

Today's workout was performed under mental and muscular fatigue, so when you adjust for those compounding factors, the true increase in muscular strength and endurance output is probably even more impressive.

...what does that tell you?

-
-
-

NOTHING. That's what.

-
-
-

It tells you that you can take some real world numbers and completely distort the **** outta the real story.

DAY 1 - 37.5kg overhead press x10 EMOM - I got 7 rounds, then a set of 8

DAY 4 - 39kg overhead press x10 EMOM - I got 12 rounds

Was there much of a real improvement?

**** no.

But when you twist the data, the above story is true.

Moral of the story?

Be careful when someone claims science and numbers to back up a bull**** theory.

If it looks like a duck and quacks like a duck, it's probably not a dog in a duck suit with a voice recorder.

Hanley

A12, Week 1, Day 5

Crushed thru the workout and managed to go +5kg on the dips.

Felt the best I have all week today.

Hanley

A) Limber 11

30 minutes of incline treadmill walking (11-15deg throughout)

C) Limber 11

...FMHip

Todays my "cheat" day.

Here's what I'm having;

Breakfast:
Sausage, baked ham, rashers, toasted brown bread, cappucino

Snack:
4 squares of dark chocolate

Lunch:
Ceaser salad, steak, chocolate foundant dessert

Dinner:
No idea yet... maybe a small pizza or diep. Or I might just keep it clean

Living la vida lokcal

CM24

Is the ''Cheat Day'' a part of the Amazing 12 program or are you just doin your own thing, diet wise?

COH

We shoulda gone to WhiteFriar again

Hanley

CM24 wrote: »

Is the ''Cheat Day'' a part of the Amazing 12 program or are you just doin your own thing, diet wise?

I'm following the nutrition plan as written. The first phase is really just a set of guidelines. So yes.

Hanley

A12, Week 2, Day 1

Came thru it even stronger again. Work capacity definitely increasing.

Did 30 mins of uphill treadmill walking yesterday too.

Hanley

A12, Week 2, Day 2

Strong day again. Finished with 5x10 dips +7.5kg, and some DB complexes.

Heading into flyefit tonight for some conditioning, hip work and 30 mins of uphill walking.

Hanley

Limber 11... 6x 20s on / 60s off C2 sprints... shout at pig deadlifting... 30 minutes on treadmill at 10% incline and around 5mph

Hanley

A12, Week 2, Day 3

Squat/deadlift day again. Ugh is all I'll say.

Got thru it ok, but my hip's still a bit grumbly.

Finished with 12 minutes of circuits, was nice. Cardio's improving.

Fat storage is disimproving.

Hanley

A12, Week 2, Day 4

Repeat of Monday with added weight. Got all my reps again.

Did some KB swings at the end for conditioning, and had to hop on the rower after a short break cos I knew I wouldn't get back to the gym tonight for sprints.

Spent a bit of time getting my SI worked on. Small improvement.

Hanley

A12, Week 2, Day 5

Stronger all around again. Felt it today tho.

Leaving the sessions feeling pretty great tho, which is sweet

At a course this weekend in galway so did 30 minutes uphill walking on the treadmill when I arrived down tonight.

Up early for 8 sprints on the C2 and some hip mobility!

Hanley

8x 20 on / 60 off intervals on the C2.

All > 100m as usual. Most splits around 1.30.

Now off for a day of learning

Hanley

9x20 on/60 off intervals on the C2 for breakfast.

Banking my cardio for Tuesday in advance!!!

Hanley

A12, Week 3, Day 1

Down to 8s. Got all the reps and sets.

Travelling to bali tomorrow so training will be off, but having my cheat day then (since I didn't get it on Sunday!).

Will get all my training in down there and hopefully have some good food options.

Hanley

Benching in Bali...

A12, Week 3, Day 2 (2 days behind cos of travelling)

Killed the bench, pulldowns got hard and then the assistance work was AWFUL thanks to the heat and fatigue from time zone change

Dipped afterwards... 20-13-10-8-9 w/ 1 minute recovery periods at the end of a workout

Squatting tomrrow will be interesting. 6am yoga to warm up for it.