The Miseducation of Jimbo Slice

Hanley

RTS Week 2 Day 2

I'll open with... FLEH

A) NCM Jumps:
15kg DB 5x3

Deadlift:
warm ups to 180kg x1
*belt*
200kg x4
210kg x4
220kg x4
215kg 2x4
210kg 2x4

C) 3sec Pause Bench:
warm ups to 100kg x2
115kg x3
120kg x3
122.5kg x3
117.5kg 4x3

D) Front Squats:
60kg x7
100kg x7
110kg x7
120kg x7

...and I'll close with - FML

That took about 100 minutes and ****ing sucked. Such a hard session.

Justa Singels later too - 160kg 15x1 today

220kg DL here:https://instagram.com/p/1NY1rgLg4J/

122.5kg 3s pause bench here:https://instagram.com/p/1NcwD6Lg8N/

Hanley

Justa Singles Day 7

Deadlift 160kg 15x1

Hanley

RTS Week 2 Day 3 (...the first half anyway)

A) Loads of jumping

2s Pause Squat (no belt):
up to 140kg x2
160kg x2
170kg x2
180kg x2
170kg 4x2

C) Justa Singles Day 8:
170kg 3x1

..and that was all for the day.

The jump training was TOUGH.

And the squatting was so strong.

Super happy.

https://instagram.com/p/1QKqRcLg5R/

Hanley

RTS Week 2 Day 3 Part 2

A) Bench (T&G):
warm ups to 120kg x2
130kg x2
135kg x2
140kg x2
142.5kg 2x2
140kg 2x2

CGBP:
warm ups to 100kg x7
105kg x7
110kg x7
105kg 2x7

C1) DB Fly: 10kg 3x15
C2) Seated DB Curl: 10kg 3x15
C3) DB Extensions: 10kg 3x15

D) C/S Row:
35kg x10 EMOM 5 minutes

One of the 142.5kg doubles: https://instagram.com/p/1QvuD1Lg3A/?

Good training day today all over really.

conzy

Quick question you may have answered before. Why do you go to flyefit when you have access to your own equipment in revfit.

Do you think "going to the gym" is an important psychological thing.

I wonder do people tend to work harder / have more focus when they go to the gym vs having equipment at home

#showerthoughts

Hanley

conzy wrote: »

Quick question you may have answered before. Why do you go to flyefit when you have access to your own equipment in revfit.

Do you think "going to the gym" is an important psychological thing.

I wonder do people tend to work harder / have more focus when they go to the gym vs having equipment at home

#showerthoughts

..because I can mostly.

Training where you work can get a bit cabin fever-y. And it's quite lonely cos I would mostly be training there on my own.

I've been doing most of the my sessions since starting the RTS programming in RevFit tho - the gear is A LOT better obviously which is important for pure strength work. Getting myself a texas power bar for Christmas April to go with Kev's old iron.

I was in Flyefit yesterday morning because I'd a friend come in to teach me about jumping and wanted to use the plyo boxes. And was there last night because I was escorting Sarah to make sure she trained

Hanley

Justa Singles Day 9 (?) - 170kg 5x1

Wedding time in Clare now.

And some of my A12 shots came back.

Hanley

RTS Week 2 Day 4

A) 2in Deficit Deadlift (no belt):
warm ups to 180kg x2
200kg x2
210kg x2
220kg x2
230kg x2 @8
220kg 4x2

Dead Stop Bench (1in off chest):
warm ups to 120kg x3
127.5kg x3
132.5kg x3
135kg x2 @9
130kg 2x3

C) Justa Singles Deadlift (day 10, I think):
170kg 7x1

D) 2in Deficit SLDL:
warm ups to 100kg x9
120kg x9
140kg 3x9

After being at a wedding last night and spending 3.5hrs in the car today I'm amazed how strong my deadlift felt.

No questions asked. Just taking it.

230kg x2 Deficit Pull: https://instagram.com/p/1WEVRSrg4H/

135kg x3 Dead Stop Bench: https://instagram.com/p/1WFPPurg6V

140kg x9 Deficit SLDL: https://instagram.com/p/1WGg8CLg9I/

Hanley

Play Day...

A) Box Jumps:
warm ups to 45in x2
45in x5
48in 3x1 ...yah, that's 4 feet

Justa Singles Deadlifts (day 11?)
170kg 9x1

C1) DB Fly Stretch:
2x 1m 30s w/ 7.5kg DBs

C2) DB Pullover Stretch:
2x 1m w/ 7.5kg DB

D1) DB Curls:
7.5kg 3x20

D2) Cable Pushdowns:
3x20

Very good session today.

Just wanted to get moving and free my body up a bit, jump a tad and get some love onto my elbows.

Got week 3 of the RTS program today and there's 2 heavy squat days this week that I'm very excited for. One is basically a 3RM

48in jump: https://instagram.com/p/1X97N-Lgz_/

45in x5: https://instagram.com/p/1YB4AOrg7I/

Hanley

Just announced the Ed Coan seminar at RevFit.

Semi excited.

Hanley

RTS Week 3 Day 1

..I was exepcting today to suck, it didn't.

A) Squats:
warm ups to 180kg x1
*belt*
190kg x3
200kg x3
205kg x3 @8
200kg 2x3
195kg x3

Pause Bench, Competition Style:
warm ups to 120kg x1
125kg x3
130kg x3
135kg x3
137.5kg x3 @8.5
132.5kg 3x3

C) Strict Press:
67.5kg x6
70kg x6
72.5kg x6
75kg x6 @8
70kg 2x6

Didn't get much sleep last night and felt groggy all morning so wasn't expecting a lot from today. The numbers excited me a lot and I'm glad I hit em.

Probably woulda pushed on to 207.5kg x3 today if I didn't have a 3RM on Wednesday. I'll get up for that one and hopefully tip thru 210+.

Bench was grand - pec's a tight. Got to the 135kg x3 and it felt good so went again with another jump.

Same thing happened on the press!!

Long oul session, but a good un.

Back later for Justa Singles DL and some upper back work.

205kg x3 squat: https://instagram.com/p/1aTaC0Lg1K/

137.5kg x3 bench: https://instagram.com/p/1aYu6Trg6_/

75kg x6 deadlift: https://instagram.com/p/1abPqGLg-B/

Hanley

Morning- Justa Singles Day 13 (playing catch up) 170kg 13x1

Afternoon - RTS Week 3 Day 2

A) Deadlift:
warm up to 180kg x1 (no belt)
*belt*
210kg x3
220kg x3
230kg x3
235kg x3
220kg x3

Justa Singles Day 14:
170kg 15x1

That DL sesh took well over an hour and I'd **** to do so had to bail there.

Back this evening for the 3rd session of the day for some 2ct pause bench and squats.

235kg x3 pull here:
https://instagram.com/p/1fby5Nrg0C/

Hanley

...LATER afternoon yesterday

RTS Week 3 Day 2 part..3?

A) 2s Pause Bench:
warm ups to 120kg x1
130kg x2
135kg x2
140kg x2 @8
135kg 3x2

2s Pause Squat (no belt):
warm ups to 140kg x1
160kg x4
165kg x4
170kg x4 @8
160kg 3x4

C) Justa Singles Day 14:
170kg 15x1

Felt a lot better than expected doing that.

I have SOMEWHAT of a mental block around 140kg benches so I was about to go and do another set at 142.5kg x2 because I thought the training day was supposed to be at a 9 RPE, and when I checked it was 8.

I know I woudln't have managed a set of 142.5kg x4 w/ 2s pause so played it smart. Next week I'll be pushing for 141, 142 or anything above 140kg on benches just to normalise the weights in my head.

The pause squats were VERY strong feeling. I can definitely feel myself driving thru the entire range (if that makes sense).

Bench here:

https://www.youtube.com/watch?v=40BvHuK8Zj4

Squats here:

https://www.youtube.com/watch?v=dWy2j1Xvdo8

Mellor

X for RPE for sets above.
What would you rate the 235kg x3 below?

Hanley wrote: »

235kg x3 pull here:
https://instagram.com/p/1fby5Nrg0C/

Hanley

Mellor wrote: »

X for RPE for sets above.
What would you rate the 235kg x3 below?

I shoulda actually noted it in the workout, obviously forgot.

I'd have it at 8.

Probably woulda got 2 more reps.

Alf Veedersane

Are you just given the RPE to base the weight off or is it a little more prescriptive, giving you the weight you should lift with 'or @8' ?

Hanley

Alf Veedersane wrote: »

Are you just given the RPE to base the weight off or is it a little more prescriptive, giving you the weight you should lift with 'or @8' ?

There's a chart on the RTS website.

First week you use the chart to gauge RPE (eg x3 @8 is about 86%) so that's your target weight for the workout.

If you complete that set and feel good, you can go again. You'll see this happen in my next log post.

Hanley

RTS Week 3 Day 3

A) Squat:
warm ups to 180kg x1
*belt*
200kg x3
205kg x3
210kg x3 - this was the target weight for today, but I felt shamazing
215kg x3
220kg x3 @9
210kg x3

Justa Singels Day 15 (..I missed it yesterday so double pulling today):
180kg 3x1

....break for a few hours....

C) T&G Bench:
warm ups to 110kg x1
120kg x7
125kg x7
130kg x7 @10
120kg x7

....break a few hours....

> off to do some floor pressing, some rows and my second DL set now

Silly good day at the office today so far.

Basically wit the squat I was supposed to get to a triple where I definitely had one rep left int he tank. I MIGHt have been able to push a bit further than I did today.

My tekkers was A LITTLE off but held up much better than it ever has under that weight before.

220kg x3 squat

https://www.youtube.com/watch?v=HGlPQhJU99s

130kg x7 T&G bench

https://www.youtube.com/watch?v=edR3ozs_RB0

Hanley

...finishing off above;

D) CG Floor Press:
warm ups to 110kg x1
115kg x4
120kg x4
125kg x4 @8.5
115kg 3x4

E) Justa Singles Day 16
180kg 5x1

Hanley

RTS Week 3 Day 4

A) Rack Pull from Hole 2, no belt:
warm ups to 200kg x3
220kg x3
230kg x3
240kg x3

Justa Singels Day 16:
180kg 7x1

C) Dead Stop Bench:
warm ups to 120kg x1
130kg x3
135kg x3
140kg x3 @9.5
135kg x3

D) Pendlay Rows:
60kg x6
70kg x6
80kg x6
90kg x6
100kg x6
95kg 3x6

Good day.

Well, once the coffee kicked in and the music started pumping after the rack pulls, it became a good day.

Rack Pull: https://instagram.com/p/1ncGvKLgw7/

Bench: https://instagram.com/p/1ne6d8rg1E/

Pendlay: https://instagram.com/p/1ne6d8rg1E/

Hanley

Play Day...

Skipped out the GPP day cos I was feeling very beat up and just wanted to get my DLs and some rolling done today. So...

A) lots of rolling and stretching

Justa Singles DL: 180kg 9x1

C) lots of coffee

One of the DLs - felt and looks smooth https://instagram.com/p/1qIPyfrgzO

Hanley

RTS Week 4 Day 1

A) Squat:
warm up to 180kg x1
*belt*
200kg x1
215kg x1 @8ish
225kg x1 @8.5
221kg x3 @9
210kg x3

Comp Style Bench:
warm ups to 120kg x1
130kg x1
140kg x1
142.5kg x1 @8ish (but pec wasn't happy so stopped early)
135kg x3 @8.5

Bit of a mad day all around so far, so have to finish the rest of it later.

Phone died on the squat, so missed 225kg x1, but got the 221x3 below:

https://www.youtube.com/watch?v=qMNPgNxIdh4

And here's the 142.5kg bench;

https://www.youtube.com/watch?v=gzuCtvnm9ns

...and the 135x3

https://www.youtube.com/watch?v=V38WADK4Ypk

Hanley

...oh yeah finished this session yesterday.

C) CGBP:
warm ups to 80kg x8
100kg x8
110kg x8
120kg 2x8

D) Justa Singles Day Whatever:
180kg 11x1

That's actualyl quite strong CGBP'n for me.

Hanley

RTS Week 4 Day 2 ...feeling a bit bogey from the get go

A) Some Jumps

D(r)eadlift:
warm ups to 180kg x1
*belt*
200kg x1
220kg x1
240kg x1
250kg x1
255kg x1
242.5kg x3 ..which may be a PR

C) Justa Singles:
180kg 15x1 ..back to 190kg 3x1 tomorrow

242.5kg x3

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

No drama. No particular high points. Just a training day I existed true.

Felt tired from the get go. Didn't get a whole heap of sleep last night.

Session checked off. Job done.

Hanley

...finishing off Week 4 Day 2

A) DeadStop Pin Press:
warm ups to 100kg x2
120kg x3
130kg x3
135kg x3 @ 8
130kg 3x3

Front Squats:
warm ups to 120kg x6
140kg x6
150kg x6 @9ish

C) Justa Singles Day 22:
190kg 3x1

Had to book myself into ReVfit to train today cos I was so low on motivation but got thru it.

Front Squats look a whole heap better than they felt.

https://www.youtube.com/watch?v=kmruo0jQUXE

Hanley

...finishing off Week 4 Day 2

A) DeadStop Pin Press:
warm ups to 100kg x2
120kg x3
130kg x3
135kg x3 @ 8
130kg 3x3

Front Squats:
warm ups to 120kg x6
140kg x6
150kg x6 @9ish

C) Justa Singles Day 22:
190kg 3x1

Had to book myself into ReVfit to train today cos I was so low on motivation but got thru it.

Front Squats look a whole heap better than they felt.

https://www.youtube.com/watch?v=kmruo0jQUXE

Hanley

Woke up fresh as a daisy this morning at 5.20am. That should have been the first sign today would be good.

RTS Week 4 Day 3

A) Pin Squat (no belt) - just above parallel:
warm ups to 160kg x3
180kg x3
197.5kg x3
205kg x3
197.5kg 3x3

Touch and Go Bench:
warm ups to 120kg x1
130kg x5
135kg x5
137.5kg 2x5 - PR

C) Close Grip Bench:
120kg x6
125kg x6
130kg x5 @9.5
125kg x6

137.5kg x5

https://www.youtube.com/watch?v=NC4KjKGqHA4

Todays the first day in about 14 where my pecs haven't felt like they were about to rip clean off from the get go.

I don't know WHY that happened, but perhaps splitting the session up on wed/thur afforded me more recovery.

I also did some different rolling (as in literally rolling around on the floor) warm up drills today which may have easiest off the tension in them too.

Anyway, very stoked with that. WANTED to go for 140kg x5, but knew it would be a @10 set rather than the @9 that was prescribed.

Amazing how much of a difference even a couple of days rest make right now. It'll be very interesting to see what happens when fully recovered and I come in to peak.

Hanley

Done Yesterday - RTS Week 4 Day 4

A) Pause Deadlift (new most hated exercise)
warm ups to 180kg x3
200kg x3
210kg x3
215kg x3 (all no belt)
200kg 2x3

Justa Singles Day 20something:
190kg 5x1, plus 7x1 because I was a day behind

C) 3sec Pause Bench:
warm ups to 110kg x1
115kg x4
117.5kg x4
120kg x4
115kg x4

D) SLDL off 4in Box:
60kg x8
100kg x8
120kg x8
140kg x8

215kg x3 Deadlift, made a balls of the first rep, 2 and 3 are better: https://instagram.com/p/156_EgLg6_/

120kg x3 3s pause bench: https://instagram.com/p/153uixLg-4/

Tough day. The deadlifts are manky.

Just got next weeks cycle, only have 3 big training days, and nothing insane difficulty wise. Much excite.

Hanley

RTS Week 4 GPP Day

A) Lots of non foam rolling variations (..my poor core)

Box Jumps:
warm ups to 42in x3
45in 4x3, 1x....8?

C) Justa Singles Deadlift Day 25:
190kg 9x1

D) Weighted Decline Sit Ups:
20kg 5x6

E) C/S Rows:
40kg 5x8 EMOM

And that was after a 2 hour walk in Howth this morning!

Good day for me today.

Didn't want to train, was tired and stressed.

Felt MUCH better after as per usual, and got loads of **** done too

Hanley

RTS Week 5 Day 1 - Hell Day...

...explained at the end

A) Squats:
warm ups to 180kg x1 no belt
*belt*
195kg x4
202.5kg x4
210kg x2 + miss
211kg x4 @8
205kg x4
200kg x4

...then a break to tutor...

T&G Bench:
warm ups to 120kg x1
125kg x5
127.5kg x5
130kg x5 @8.5
125kg x5

C) CGBP:
100kg x6
105kg x6
110kg x6
115kg x6 @8.5
110kg x6

..then more tutoring...

D) The Bear Complex
Worked up to a single round (ie 1 rep of each movement) at 105kg

There's a Monday in each month that sucks.

I coach in RF 6.30am - 7.30am, drive to EFPA to tutor at 9.30am and get as much of my training in as possible before then. At lunch time I try to finish my training and rush back to DC for about 4.20pm, then I eat before heading to RevFit at 5pm until 9pm. Then I finish any training that's left afterwards.

Today's that day.

Caught the rack on my 210kg **** up. So I said screw it I'll go up, and did a pretty sloppy 211kg x4.

https://instagram.com/p/1-LnFWLgyR