The Miseducation of Jimbo Slice

Hanley

Week 2 Day 1

A) Squat:
warm ups to 180kg x1
*belt*
190kg x4
195kg x4
200kg x4 @8
190kg 3x4

Comp Bench:
warm ups to 100kg x2
120kg x4
125kg x4
130kg x4
125kg x4
120kg 2x4

C) CGBP:
100kg 3x5

Day done. In the books. Didn't feel great. But that's the volume accumulating.

Hanley

Pulled a single at 200.

Killed workout.

Will try again tomorrow.

Hanley

#RF28T Day 1

15 minute density block:
A1) Good Mornings 80kg x6
A2) Dips BW x6
rounds: 12

15 minute density block:
B1) Barbell Row 50kg x12
B2) Split Squat BW x12 e/s
7 rounds

12 minute density block:
C1) Barbell Curl 25kg x10
C2) Superman Extension #6 x10
8 rounds

That ****ing sucked.

Trialling our new 28 day entry plan into RevFit.

Plan;
> 2 weeks no carb
> 2 weeks with carbs
> 3x week density training
> 2x week conditioning
> additional unmeasured physical activity

COH

*unsubscribes*


:pac:

Hanley

COH wrote: »

*unsubscribes*


:pac:

When you EVENTUALLY open your gym, you'll understand

Hanley

#RF28T Day 2

15 minute round:
A1) SLDL 120kg x8
A2) Bench Press 90kg x8
8 rounds

15 minute round:
B1) Squat 100kg x8
B2) KB Row 24kg x12 e/s
5 rounds

..arms still to come cos I ran out of time.

What a horrible f*cking workout.

EDIT:

12 minutes:
C1) Seated DB Curls 12.5kg x10
C2) Skull Crushers 30kg x10
8 rounds

JJayoo

Hanley wrote: »

Trialling our new 28 day entry plan into RevFit.

Are you trialling it out yourself or have you got some guinea pigs on board ?

Hanley

JJayoo wrote: »

Are you trialling it out yourself or have you got some guinea pigs on board ?

Trialling myself and with my trainers.

Hanley

#RF28T Day 3

15 minutes
A1) Barbell Press 50kg x8
A2) Band Pulldown green x12
a number of rounds...

15 minutes
B1) Inverted Row #6 x10
B2) Push ups x10
13ish rounds

12 minutes
C1) Tempo Barbell Curl 20kg x10
C2) DB Extensions 10kg x10
6 rounds

Terrible job at keeping track today.

Burned bad, but no legs was nice.

Already down 4% bodyfat*.

*may not be true

JJayoo

Hanley wrote: »

Trialling myself and with my trainers.

Is this just the initial trial? because you're not exactly the average gym rat/beginner

VW 1

Were you not aiming for a comp in August/September? Have it in my head that you had said you were?

Hanley

VW 1 wrote: »

Were you not aiming for a comp in August/September? Have it in my head that you had said you were?

August 8th. Then I came back from holidays after 3 weeks, decided to start working on the new gym, and realised very quickly I wasn't gonna have the energy / attention to get it done.

JJayoo wrote: »

Is this just the initial trial? because you're not exactly the average gym rat/beginner

No sh1t!

...but that's kinda good.

Because if you think about it - doing PHA / density style training as a more experienced lifter means I can dig a much deeper hole for myself during the sessions due to increased neuromuscular efficiency than a "normal" person might.

So if me and the coaches can survive it, we know regular folk can too.

And then based off observation of the first couple of sessions, we can adjust any other unknowns that we need to.

Hanley

#RF28T W2D1

15 minute density block:
A1) Good Mornings 85kg x6
A2) Dips BW x8
rounds: 12

15 minute density block:
B1) Barbell Row 55kg x12
B2) Split Squat BW 10kg DB offset x8 e/s
8 rounds

12 minute density block:
C1) Barbell Curl 27.5kg x10
C2) Superman Extension #5 x10
8 rounds

Improvements all around.

As) GM - 5kg heavier per rep, Dips - 2 reps more per round, same rounds, more density

Bs) RFESS - more weight, BB Row - 5kg more, 1 round more as well

Cs) BB curl +2.5kg, Supermans down one hole, same rounds, more density

And I was tighter with the recovery periods today as well.

All around a very solid effort today.

Hanley

#RF28T W2D1

15 minute density block:
A1) Good Mornings 85kg x6
A2) Dips BW x8
rounds: 12

15 minute density block:
B1) Barbell Row 55kg x12
B2) Split Squat BW 10kg DB offset x8 e/s
8 rounds

12 minute density block:
C1) Barbell Curl 27.5kg x10
C2) Superman Extension #5 x10
8 rounds

Improvements all around.

As) GM - 5kg heavier per rep, Dips - 2 reps more per round, same rounds, more density

Bs) RFESS - more weight, BB Row - 5kg more, 1 round more as well

Cs) BB curl +2.5kg, Supermans down one hole, same rounds, more density

And I was tighter with the recovery periods today as well.

All around a very solid effort today.

Hanley

Also - finding low carb VERY easy this time out.

VERY busy at the moment so no time to think about food.

But one thing I have noticed for sure is that my focus is laser sharp thru the day.

Up before 6am most days, coffee w/ 50ml cream @ 9.30am ish, Quest bar around 11, lunch at 2pm, another big meal about 5pm, quest bar and smaller meal around 9pm and that's me done for the day.

Noticably leaner too a week in, but I was bloated as fook so that's not surprising.

Hanley

WEDNESDAY 22nd JULY

Opened RevFit 3.0.

...well Ed Coan did.

(did I mention Ed Coan was in my gym for a seminar?)

Got some great coaching.

Got some even better abuse.

Went for dinner after with him Shane, Anthony, my coaches, girlfriend and COH.

Watched girlfriend get bombared with sexual innuendo all night.

Didn't mind.

Squatted 220kg
Bench 140kg
Deadlifted 240kg

Nice to know I can pull a 600kg total outta my hole without training.

Take aways;

1) Point toes out a tad, back weight off and train higher reps until my hips don't suck anymore

2) Drive triceps into lats for more upper back tightness

3) Be more aggressive with leg drive on bench

4) Right shoulder to left pocket, left shoulder to right pocket

Oh and did I mention we share a birthday? And since we opened 3.0 with his seminar... we got cake and a card to celebrate.





They say you should never meet your heroes because they'll only disappoint.

They're wrong.

I don't think I'll ever forget that day.

Hanley

And for anyone that cares, you can follow the fit out of the gym here:

https://www.facebook.com/media/set/?set=a.999831906716254.1073741833.450638258302291&type=3

So far the semi private area is running (though 4 of the 10 platforms haven't been bolted down yet because...)

...the mezzanine is still being built and forklifts etc are coming in and out all the time.

Once that's sorted, bootcamp, mobility and open gym areas can be finalised.

We're doing lots of great things.

Hanley

And per the last couple of weeks testing workouts, I now know #RF28T is working, so can train it properly now.

#RF28T W1D1

15 minute block:
A1) Dips BW + 5kg x6
A2) SLDL 120kg x6
13 rounds

15 minute block:
B1) Barbell Row 60kg x12
B2) Split Squats 10kg DB x8 e/s
8 rounds

12 minute block:
C1) Standing DB Curls 12.5kg x10
C2) Superman Extensions #6 x10
8 rounds (I think)

Hanley

#RF28T W2D2

15 minute block:
A1) Bench 95kg x8
A2) KB Swings 24kg x12
8 rounds

15 minute block:
B1) Squats 110kg x8
B2) Single Arm DB Row 25kg x12
6 rounds

12 minute block:
C1) Seated DB Curls 10kg x10
C2) Skull Crushers 32.5kg x10
7 rounds

Good day. No carbs. Want carbs.

The bench was about right, maybe 97.5kg next time out plus one more round. KB could go up to 28kg.

Squats need to be about 120kg, but I was using the new stance which is much more hip dominant, which made it really hard. Prolly go to 28kg KB for the rows there too.

oq4v3ht0u76kf2

Hanley wrote: »

15 minute block:
B1) Squats 110kg x8
B2) Single Arm DB Row 25kg x12
6 rounds

Vomit-inducing.

Hanley

#RF28T W1D3

15 minute round:
A1) Dips w/ 10kg x6
A2) Bent Over Row 65kg x12
11 rounds


15 minute round:
B1) Bench Press 90kg x8
B2) Band Pulldown Green x12
9 rounds (I think)

12 minute round:
C1) Seated DB Press 15kg x10
C2) Serrano Press 2.5kg x10
Think it was 6/7

JJayoo

I'm assuming all your boards friends will be getting a few free passes to your new gym......

Hanley

JJayoo wrote: »

I'm assuming all your boards friends will be getting a few free passes to your new gym......

Yup, and I'll be sure to give you my debit card number, expiry date and address while I'm at it.

I'll even cook your dinner and pay your rent too if you'd like?

JJayoo

Hanley wrote: »

Yup, and I'll be sure to give you my debit card number, expiry date and address while I'm at it.

I'll even cook your dinner and pay your rent too if you'd like?

I accept all your offers and will call over for dinner later

Hanley

#RF28T W2D1

15 minute round:
A1) SLDL 130kg x8
A2) Dips +10kg x8
10 rounds

15 minute round:
B1) Split Squats 12.5kg x8
B2) Bent Over Row 67.5kg x12
9 rounds

12 minute round:
C1) Standing DB Curls 15kg x10
C2) Supermans #6 x10
6 rounds

Good workout.

Very tough but a bump on last week.

First DT block had 10% more work done. Second had a 28% bump. Third saw a 5% increase.

Total workload this week 31,850kg versus last week 28,180kg. 13% increase.

Starting to see a bit of leanness reappearing too, which is nice.

Hanley

#RF28T W2D2

15 minute round
A1) Bench 97.5kg x8
A2) KB Swing 28kg x12
9 rounds

15 minute round
B1) Squat 120kg x8 (with modified stance)
B2) KB Row 28kg x12 e/s
5 rounds

12 minute round
C1) Seated DB Curl 12.5kg x10
C2) Skull Crushers 35kg x10
6 rounds

Tough workout this week cos I had to go back to back.

The bench and swings felt great. Up to the big 100kg mark and 32kg KB next week for sure.

Have modified my squat stance per Ed Coan's instructions to work on some weaknesses. Turned my toes out, widened my stance, and I can really feel how weak my adductors are. Struggling to keep my knees out, and they're really getting hammered. Nice way to get some low intensity work in tho.

Will prolly give 130kg a lash next week, but keep the same KB.

Arm stuff was just the usual "get it done" BS. Will stick on the DBs next week and bump the skulls up somewhat.

Hanley

RF28T W2D3 went down on Friday. Got more rounds, and had more weight.

The last 2 weeks served their purpose and got me moving and ready to train agian. Which brought me to...

Hanley

..IPF Nationals 2016 prep.

RTS Week 1 Day 1

A) Squat:
warm ups to 180kg x1 no belt
200kg x1 @7
207.5kg x1 @8 - shoulda been @9
180kg x4 @6.5 - shoulda been @8
180kg 2x4

Est Max: 225kg

Comp Bench:
warm ups to 120kg x1
132.5kg x1 @7
135kg x1 @8
137.5kg x1 @9
120kg x4 @6.5 - shoula been @8
115kg 3x4

Est Max: 146kg

C) Feet Up Bench:
warm ups to 96kg x5 @6
101kg x5 @7
106kg x5 @8
101kg 3x5

Back in the swing.

Strength seems to be at about 91-93% of peak levels from last comp. Bodyweight is around 94kg (down 4kg)

Nice to be back under the bar.

MC'd the IPF Irish Open all weekend which is one of the most exhausting things I've ever done by the way - talking for 12 hours non stop is HARD.

Saw some great lifting and foolishly engaged in a race to 700kg bet with a couple of other lifters. Hence the pressure to get going again.

24ish weeks out right now!

Hanley

RTS Week 1 Day 2

A) Deadlift:
warm ups to 200kg x1 no belt
220kg x1 @7
230kg x1 @8 - shoulda been @9
200kg x4 @7 - shoulda been @8
190kg x4
180kg x4

Est. Max: 245kg

1/2 Board Bench (using super Fat Grip):
warm ups to 100kg x5
110kg x5 @5
117.5kg x5 @8
120kg x5 @9
117.5kg x5

C) 303 HB Coan Squats (in flats):
warm ups to 80kg x5
90kg x5
100kg x5 @8ish
90kg 3x5

Currently sitting at an estimated max total of 615kg which is about 93% of peak. I'm happy enough there.

Expecting the next 4 weeks to suck, and then for things to pick up a bit

LuckyLloyd

24 weeks? How does a training cycle over such a long period look? A couple of mini peaks?