The Miseducation of Jimbo Slice

Hanley

A) Box Jumps:
36in 3x3

Squat:
140kg 6x5

Did it in Flyefit start @ 545am. Heat was disgrossthing.

VW 1

Hanley wrote:

Did it in Flyefit start @ 545am. Heat was disgrossthing.

Yep, been very hot in there over the past couple of weeks no matter the time of day.

Hanley

A) Bench:
125kg x4 EMOM 10, first rep of each set paused
Total Reps: 40

Dips:
Bodyweight +55kg!!!! 3x6

C) Close Grip Bench:
100kg x15
105kg x12
110kg x10
115kg x7
120kg x6

D) Pull Ups:
3x10

A day of PRs there, but training has being going so well I'm not too surprised.

Bench was very solid. Actually confident a full complement 130kg x4s will happen next session too.

Dips were SICK. So suprised they went that well.

Close grips were good - pissed as heck to miss the 8th with 110, but I racked it instead of missing it, so will go get some again next week at +2.5kg to all. I expect to see more reps missed there.

First time ever doing 3x10 pull ups as well...I was wrong when I said they weren't important. My shoulders feel way better than they should right now because of them. But not only that, my stability is much improved on the bench.

125kg x4 first set: https://www.instagram.com/p/BFoGRURrg8n/

55kg x6 dips first set: https://www.instagram.com/p/BFoGeSoLg8_/

Hanley

A) Vogelpohl Rows
64 3x12

Straight Arm Pulldown
30 3x12

C) 1+1/4 CS DB Row
17.5kg 3x10

D) ITYW
3kg 3x5 ep

E) Low Incline DB Curls
12.5kg 2x10, 10kg 1x13

F) Preacher Curls
12.5kg x15-12-11rp

G) Tempo Cable Curls
23 3x10 @3030

Nice little training session to get the day going. Took lizzie out for a 40 minute walk after too

Mellor

Hanley wrote: »

A) Vogelpohl Rows

The Internet wil l tell me what they are. But who will tell me how to pronounce them?

Hanley

Mellor wrote: »

The Internet wil l tell me what they are. But who will tell me how to pronounce them?

"Vo" like you'd say vote.

"Guh"

"Pohl"

Name said in this: https://www.youtube.com/watch?v=YYj1rgOzm-U

Hanley

Cutting phase has started.

A) Deadlift:
160kg 6x5

Hanley

First time under 100kg this morning since like September / October. 99.8kg.

A) Box Jumps:
up to 42in 3x2

High Bar No Belt Squat:
140 x2
160 x2
170 x4

C) Deadlift (no belt):
140 x2
180 x2
220 x3

Squat here: https://www.instagram.com/p/BFx1k_PLg0L/

Decent enough little sesh this morning. Will probably just keep those weights for a month or two and look to increase daily volume 2x/week with em.

Hanley

A) Bench:
130kg 7x4 EMOM
130kg 3x3 EMOM
Total Reps: 37

incline Bench:
100kg x13

C) DB Skulls:
20kg 3x10

D) Pull Ups:
+20kg 3x4

COMPLETELY wiped today. Really suffered hard thru that session. But felt very strong until I was wrecked. Which is good.

Have hit about 500 balls at the driving range since Saturday and another 200+ pitching practice.

Hanley

A) Vogelpohl Pulldown
70 4x12

Straight Arm Pulldown
30 3x10

C) 1+1/4 CS DB Row
12.5kg 3x10

D) ITYW
3kg 3x5ep

E1) Reverse DB Curls
5kg 3x20

E2) Peterson Step up
3x10

Done before 645am.

Range at 745am.

Tee time at 804am.

It's not golf, it's NEAT.

Hanley

Got around in 128... Lost 2 balls. Hit 2 pars and putted for several more. Good first round.

Sub 100 and a "real" handicap before summers out please.

Hanley

Started new squat cycle. Explanation from IG below. If anyone from boards wants to play - offer stands

"You're gonna want to tag your training buddies in this one. Anyone wanna play a game and try a new squat program with me? It's real simple. You squat 2x per week. It lasts 8 weeks. You take 80% of your 1RM. You complete 8 sets of maximum reps with 5 minutes recovery between sets. It's gruesome, it's no fun. But it's brutally effective. If 5 people say 'yes' or tag a training buddy I'll start s Facebook group for it. _

______This is my first set of day 1. 170x6. Did it high bar with no belt. I'm doing it high bar because I'm following a high volume bench program and want to spare my elbows and wrists. Once I get some volume in I'll transition back to low bar for a peaking cycle. It's above 80% of current high bar 1rm for sure but is about 80% of previous test last year. Did 6/5/5/4/4/4/2/2 reps today. The goal is to consistently try to beat it. I'll be doing some sessions in #revfit and some in #flyefit. #irishfitfam #squat #powerlifting #shesquats #iifym #iifymgirls #iifymguys #irishpf

https://instagram.com/p/BF7AgUorg2W/

VW 1

Sounds disgusting.

I'm in. Struggling to get anywhere near proper squat strength levels due to disrupted and patchy training over the last 3 months and lack of proper programme planning.

Also loving the two different shoes.

Hanley

In at 545am and out before 630 today ahead of #KobWedding2016

A) voghelpohl rows
77 x15-12-10rp

straight arm pulldown
30 3x12 w/45s recovery

C) face pull
30 3x12 w/45s recovery

D) ityw
3kg 3x7 ep w/60s recovery

E) Serrano press
3kg 3x12 w/60s recovery

F1) pushdown
4x20

F2) reverse db curl
5kg 4x20 w/45s recovery

Shame to hide such a nice pump under a tux today, but thus is life.

Hanley

Sarah's sister's wedding was... INCREDIBLE.

Think "escorted down baggot street in a tux, by a bagpiper, while drinking a pint of Guinness, right to the door of The Shelbourne" awesome.

I know right?

Weight's been all over the place as a result. But back to the grind as of (yesterday) Monday.

Hanley

A) Squat
170kg x7, 6, 5, 5, 5, 4, 3, 3

Day 2/12 of the 80% squat cycle.

6,260kg worth of volume there.

Grim.

Set 1 of the squats, they hold up reasonably well: https://www.instagram.com/p/BGChMCwrg0Q/

Hanley

A) Vogelpohl Row
70 4x12

Straight Arm Pulldown
36 3x10

C) Facepull
36 3x12

D) ITYW
3kg 3x7ep

E) Serrano Press
3kg 3x12

F) Low Incline DB Curls
12.5kg x12, 12, 8, 6

G) Hammer Curls
10kg 3x10

H) Reverse DB Curls
5kg 3x20

All sets done with 60s recovery.

Feel MEGA.

Hanley

Shot 85 around 12 holes today.

Managed 84 last time.

Was on for an improved score until I fell apart on the 10th and hit 11 shots (don't ask).

Did have a birdie put just lip out earlier in the round, and stuck it in for par tho. So that's a start.

Alf Veedersane

Hanley wrote: »

Was on for an improved score until I fell apart on the 10th and hit 11 shots (don't ask).

Ernie Els - 4 time Major Winner at this year's Masters

https://m.youtube.com/watch?v=YefULut6YrA

VW 1

What kind of distances you hitting it? Just wondering how the raw power translates. Granted a lot of it is timing to generate club head speed, bit I'm sure there's some correlation!

Hanley

VW 1 wrote: »

What kind of distances you hitting it? Just wondering how the raw power translates. Granted a lot of it is timing to generate club head speed, bit I'm sure there's some correlation!

3 iron sits in between 150 and 200 depending on how i hit it. It's about the longest club I can hit with any sort of accuracy.

VW 1

Hanley wrote:

3 iron sits in between 150 and 200 depending on how i hit it. It's about the longest club I can hit with any sort of accuracy.

Yeah the trade off between accuracy and length is one that troubles most casual golfers I would suspect.

I can hit a 3 wood with a high level of consistency but a driver would probably have an accuracy level of 1 in 5.

That said if a driver is in the bag I'll hit it, as if I get it right its 20-25 yards longer.

So I don't give myself the option and leave it behind!

All the same, enjoy the journey of discovery, its a bug that won't go away once you are hooked.

Hanley

A) Bench:
135kg EMOM 10 x4,4,3,2,3,2,2,2,3,2
Total reps: 29

Dips:
40kg 3x5

C) CGBP:
90kg 3x5

D) Pull ups;
3x3 @3030

Gains got. Tank emptied. Small deload before
A higher intensity bench cycle.

https://instagram.com/p/BGHpSMfrg8J/

Gonna need to reexamine kcals as training volume is serious now.

2x squat sesh, 2x bench, 2x accessory and 1-2 rounds of golf and some driving range activity 2x as well.

Hanley

Squat 3/12

A) Squat (high bar no belt)
170kg x6, 6, 5, 5, 5, 5, 4, 4
TOTAL: 40 reps
VOLUME: 6,800kg

Lost a rep at the start - played 12 holes of golf before hand so was tired AF.

Good day.

Hanley

A) Bench (paused):
127.5kg 4x5
135kg 2x3

Dips:
+40kg x10, 3x8

C) Z Press:
30kg x8
40kg 3x8

D1) Pulldowns:
green band 4x8

D2) DB Curls:
15kg 4x8

Volume phase over. Heavy phase starting. Following one of greg nuckols bench templates for the next while.

Felt quite strong today. Definitely not as "peak strong" as when I did 140x5 but there is definitely the potential to be stronger where I am now.

Vidja here: https://www.instagram.com/p/BGOvnOkrg-G

Hanley

Squat 4/12

A) high bar no belt squat
170kg x8, 6, 6, 5, 5, 5, 5, 4

Total reps = 44
Total volume = 7,480kg I think

Was definitely above a true 80% starting but 170x8 predicts me up above my starting number now.

2 more sessions before I get to test. Hoping to see 170x10 at some point.

Today's top set:

Hanley

A) Vogelpohl Rows:
4x10

Face Pulls:
4x12

C) Straight Arm Pulldown:
3x15

D) ITYW + Serrano Press:
3kg 3x5ep

E) Chest Supported Curls:
10kg 4x12

F) Low Incline DB Curls:
10kg 3x12

G1) Pushdowns:
3x20

G2) Reverse DB Curls:
5kg 3x20

H) Arm Bars:
24kg 3x5

All sets done with 60s or less recovery again.

Good sesh. Had to use a different cable machine to normal so didn't bother recording weights as even tho the plates were about 60% of normal, the difficulty was higher. Cable machines, eh?

The chest supported dumbbell curls are AWESOME.

Noticed today for the first time in a while my elbow pain has subsided a lot. Thank you "arm flexor" work.

WHIP IT!

I know pretty much zero about UFC, but having heard that that Kimbo Slice chap has died at the age of just 42, the first thing I thought of was Hanley's log!

Mellor

Yeah, looks like its true. Heart attack at 42

Hanley

A) Close Grip Bench:
105 x12 (12RM)
105 3x10

Push ups:
BW x40, x25

*blood flow restriction circuit*
C1) DB Curls x20
C2) Tricep Extensions x20
C3) DB Flys x20
7.5kg DBs used, x2 rounds