The Miseducation of Jimbo Slice

Hanley

W5D2

A) Block Pull
150kg x3
180kg x3
200k 2x3
215kg 4x3 - w/belt

Incline Bench
60kg x3
80kg x3
100kg x3
105kg 2x3

C) Ahnold Press
20kg 4x10

D) Pull Ups
BW 5x6

E) GHR
4x8

That was harder than it shoula been.

Napped for 2 hrs after. Strange day.

Coffee. Chocolate. Swim now.

Hanley

Train.

Lunch.

2 hour nap.

Coffee.

Carmel Crisp from Costa.

Swam 25 lengths.

Bought 2x tripods, 3x charging cables and a face massager.

Successful monday.

Also... swimming was good today. Did a full length on the kickboard with my head up (never managed that before, the guy in the lane did it and I was like if he can do it so can I).

Started fiddling with a higher elbow pull on the freestyle too and definitely felt my glide was better and breathing easier.

I still think I'm swimming too fast, but can't figure out how to not sink without it.

Hanley

Swam today. Laughed in the face of drowning.

Did 10x kickboard lengths, 10x pullbuoy lengths and 10x freestyle lengths.

Completely unplanned. Just got in the pool and ignored the clock, said I'll see what happens and show I feel.

Played about with kick and position on the board. It made lots of sense so I did more lengths. And then some more again. Was crusing lengths with minimal rest by the end.

Same with the pullbuoy. Got the hang of letting my legs relax and float about half way in.

Pressing the chest and pulling with a higher elbow helped a lot on freestyle too. Did the 10 lengths in about 10 minutes (...which is basically EMOM, which I'm shocked at).

And I feel amazing now. Fresher than when I got in. Weird.

It feels like the journey from 1 length to 10, 10 to 30 and 30 to 100 will happen at roughly the same rate. I coulda kept going for a lot longer today but am conscious I have to train later, want to leave fresh and need to leave feeling confident.

Hanley

W5D3

A) Bench
80kg x5
95kg x4
115kg x3
130kg 4x2

Squat
115kg x5
135kg x4
160kg x3
180kg x2 - belt
190kg x2 -YNDTP starts here
200kg x2
210kg x2

C) Bench w/ chains
80kg x3
95kg x3
115kg 3
120kg 4x2

D) Flys
15kg 5x8

E) Good mornings
90kg 5x5

Good day was good.

Got an SBD belt today. Couldn't resist the tempatation to work up a bit. 210kg x2 moved smooothly enough that I'd have definitely got 3 and maybe 4. Nowhere near all time levels, but edging closer as the weeks go on.

Deffo seems to be more of a DL/Bench focus in this current training cycle.

Hanley

First swim lesson in a week today (feels longer).

Have made great progress apparently.

Got pushed a lot harder this morning.

Amongst other things, I did;

1x kick board, pull buoy, freestyle length unbroken x2 w/ whatever recovery necessary

2x freestyle lengths x3, first w/ 30s recovery, then 15s, then 15s

Tough workout but great for confidence knowing I can begin to link lengths together now. Looking forward to my first 100m unbroken.

Hanley

Swam even better today.

2x kickboard lengths unbroken
2x pullbuoy lengths unbroken
2x freestyle lengths unbroken

3x rounds of:
1x kick, 1x pull, 1x free unbroken

2x kickboard lengths unbroken
2x pullbuoy lengths unbroken
2x freestyle lengths unbroken

First time I haven't done a single length - everything was at least 2 lengths or more.

Never felt particularly f*cked either.

Very exciting times in the water.

VW 1

I take it this is the first step in triathlon training?

Hanley

VW 1 wrote: »

I take it this is the first step in triathlon training?

Haaaaaaaaaaaahahahhahaha no.
Might do a few open water swims at some point. Triathlons can **** off.

Hanley

Another swim lesson this morning. More linking lengths. Good buzz.

Hanley

YESTERDAY:

W5D4

A) Deadlift to knees
125kg x5
150kg x3
175kg 4x3

Board Press
up to 120kg 2x4
135kg 2x3
145kg 4x2

C) Band Resisted DL
up to 195kg 5x2

D) Skulls
35kg 5x6

E) Roll outs
4x10

Good session. Body feels ok. Deads moved well. Had my new SBD belt on for the top sets. Still getting used to how meaty it is.

(..is what she said)

Hanley

Had a good swim on Saturday.

Did 2 lengths kick board, 2 lengths pullbuoy unbroken.

Then;

5x2 lengths free style

And finished with the usual.

Basically swimming 2 lengths unbroken is my new "1 length not drowning is a succcess".

Progression has roughly been;

- swim a length without standing up
- swim a length without being f*cked at the end
- swim 2 lengths unbroken
- swim 2 lengths without being f*cked at the end
- ....next, probably more lengths!

Hanley

Yesterday's swim was nice...

Was short on time, so did my usual warm up, some double lengths and then;

...ended up completing 8 lengths unbroken. Large variety of movements and my goal was just to keep moving.

Ended up with;

(1x kick, 1x pull, 1x crawl, 1x back)x2

Go Team Let's Not Drown.

Hanley

W6D1

A) Deadlift to knee
125kg 2x5
150kg 2x4
175kg 4x4 - with belt

Incline Bench
60kg x3
90kg x3
110kg 3x3 - paused

C) Dips
35kg 3x10

D) Block Pull
190kg 2x5
215kg 2x4
240kg 4x3 - with belt

E) Step Ups
65kg 6x5

F) Roll Outs
3x8

Seriously seriously loooooooong session. Exhausting.

Mr. CooL ICE

How has the swimming affected your lifting, or has it? Any effect on recovery or strength, or are you waiting to see?

Hanley

Coached morning swim sesh...

Didn't do much swimming, more technical work.

Some breathing drills. Some breaststroke drills.

New plan is to go freestyle down, breaststroke back x5-10 rounds per session.

Hanley

Nicolas Cage wrote: »

How has the swimming affected your lifting, or has it? Any effect on recovery or strength, or are you waiting to see?

No effect currently. Buuuuut I'm training to swim, not "swim training", if that makes sense?

I only ever do 15-25 lengths in a session at the moment, on average. All are done while fresh, and I always try to leave the pool feeling fresh too - it means I get to learn without wrecking myself.

Only goal is to be able to swim for an undefined period of time with 100% comfort. Feels like I'm getting there.

Hanley

W6D2 - done yesterday

A) Bench
85kg x5
100kg x4
120kg x3
135kg x2
140kg x2
145kg x2
135kg x2

Squat
warm ups to 135kg x4
160kg x3, 7, 4, 8, 2, 6 - with belt

C) Bench
80kg x3
95kg x3
115kg x3
130kg 4x2

D) Flys
17.5kg 5x6

E) Seated GM
70kg 5x5

Good session. Feeling very beat up from all the volume. Really noticing the effect of the increased loading in this cycle.

Here's the 145x2 bench, considering it came after 110kg incline trips and 35kg 5x10 dips the day before, I'm seriously stoked. I've completely forgotten my all time PRs at this stage, but I think 150x3 is doable based off current performances.

https://www.instagram.com/p/BI7uUi9Avhd/

Hanley

Today's swim was awesome. I'm reasonably on top of most things at the moment so had a bit more time to spend in the pool. So I did...

6 lengths (1x kick, pullbuoy, crawl, breast, back, kick)

Then;

10 lengths (1x crawl + 1x breast) x5 w/ 1 minute recovery

Then;

15 lengths (1x kick, pullbuoy, crawl, breast, back) x3

And finished with a kick length for...

32 lengths in total, which I believe's half a mile

COH

Seated GMs are the most humbling exercise on earth

Hanley

Get this... I DOVE into the pool today

...a few times! It was great craic.

Last coached swim session done before holidays. Definitely might not drown.

Hanley

W6D3

A) Deficit Pull
125kg x5
150kg x4
175kg 4x2

Bench
85kg x5
95kg x3
115kg x3
130kg 3x2

C) Block Pull
150kg x4
180kg x4
200kg 4x4

D) Flys
17.5kg 4x6

That was harder than it should have been. Deffo feeling the fatigue of the last few weeks training.

Measured out at 11.9% bodyfat last week. Started at 18.something 3 months ago so happy with that progress!

Hanley

Swam this morning. Pool was wedged. Some girl was swimming with big sweeping strokes the width of the lane. Got punched twice by her. Considered holding her under until the bubbles stopped. Saved rage training later.

Hanley

W6D4

A) Squat
115kg x5
135kg x4
160kg x3
180kg 4x2 - with belt

Bench w/ chains
80kg x5
95kg x3
115kg 5x3

C) Squat:
120kg x4
140kg x4
160kg 4x4 w/ belt

...no more.

Left the pull ups and GHRs as we'd a seminar going on in hte gym, and went trampolining after. Serious buzz.

Hanley

W7D1

A) One and a half deadlifts
125kg x3
150kg x3
180kg x3
190kg 4x3 - w/ belt

1 rep = 1 full deadlift + 2 RDLs ...vile, vile movement

CG Bench
80kg x3
100kg x3
115kg 4x3

C) Ahnold Press
20kg 5x6

D) Skulls
35kg 5x6

E) Reverse Hypers
120kg 4x8

That's the last sesh done in Dublin anyway.

Hoping my skills test doesn't come while we're away.

Bringing training gear with me - if we get 4 sessions in over the 2 weeks I'll be happy.

Hanley

W7D2 - the Santorini chronicles

A) Squat
60kg x3
100kg x3
140kg x2
160kg x2
180kg 4x2

Bench
80kg x3
100kg x3
115kg x3
130kg 5x3

C) GMs
90kg 3x8

D) Flys
15kg 3x10

E) DB Bench w/ slow negative
35kg 3x8

Trained in Maina Gym today in Santorini and it was mega. Great little spot. Has a squat rack, bench and loads of 20kg plates. What more do you need? It even had strong aircon (though my sweating was stronger).

Had to change the order a bit, and chopped some of the volume (most on warm ups - the correct number of total reps were done on the assistance work, just modified the sets/reps).

Will get a session or two more in there before I move on to Ios.

I really enjoyed training today. Much the same as being down in Dingle from a relaxation standpoint.

Long day so far tho...

Up at 415am to catch the first athens > santorini flight @ 7am.

Land. Realise we're a day early after 3 days in Athens (wahoo extra day on holidays tho!). Found another hotel for the night.

Chilled. Ate breakfast. Went for a ramble (...all before 10am).

Then spent a couple of hours in the pool, and reading/drinking coffee. Great day so far. Santorini sunset tonight - it's meant to be epic.

Hanley

Tried to train a couple of days ago - gym was closed.

Nowhere to deadlift in Ios Gym, so did a squat mashup instead.

W7D3 (ish)

A) Pause on way down squat
warm ups to 150kg x2
170kg 4x2 w/ belt

Bench
120kg x3
130kg 2x3
140kg 2x1, 1x2

C) Squat:
warm ups to 170kg x3
190kg 3x3 w/ belt

D1) Pulldown 3x10
D2) Standing DB Press 3x10
D3) Pushdown 3x15

Ios gym is so old school. Think pumping iron. I love it.

Video of sesh here... https://www.facebook.com/hanley.james/videos/10154291903475115/?l=6215352648692172149

Hanley

W7D4 - Managed to get a full RX'd sesh done

A) Bench
80kg x5
100kg x4
120kg x3
135kg 4x2

Squat
warm ups to 160kg x3
180kg 4x2 w/ belt

C) Bench
100kg x3
120kg x3
130kg 3x2

D) Flys
16kg 5x8

Then some curls / super mans to finish off.

Good day.

Hanley

W8D1

A) Deficit Pull
120kg x5
140kg x3
160kg x3
180kg 4x2

Incline Bench
60kg x3
80kg x3
100kg x3
105kg x3
110kg x3

C) Block Pull
160kg 3x1
180kg 3x1
200kg 3x1
215kg 2x3 - with belt

D) Pull Ups
5x6

E) RFE Split Squat
60kg 5x5

Good session. Nice to be back.

Swam this morning too.

Hanley

W8D2 - Longest most disjointed session ever. Started at 8am, finished after 12pm.

A) Bench:
80kg x5
100kg x4
115kg x3
130kg 4x2

Squat:
60kg x5
100kg x4
140kg x2
160kg x3, 5, 7, 4, 6, 8 - belt

C) Bench:
80kg x4
100kg x4
115kg 4x4

D) Flys:
20kg 5x6

E) Seated GM:
70kg 5x5

Here's the last set of squats:
https://www.instagram.com/p/BKLYFbyA4h-

Nothing really to report. Work got done. Squats look better than they felt. ROMWOD is helping my hip a lot.

Hanley

W8D3

A) Deadlift to knees
100kg x4
140kg x4
160kg x4
180kg 4x4 - with belt

Bench
80kg x5
100kg x4
120kg x3
130kg x2
135kg x2
140kg x2
130kg x2

C) Block Pull
140kg x3
160kg x3
190kg x3
215kg 4x3 - belt to ...hole 5!!

D) Skulls
40kg 5x6

E) GHRs
4x8

Good sesh today.

Bodyweight was 99.7 in shoes, post workout. Coming down nicely.

140x2 bench here: https://www.instagram.com/p/BKQDzPUgnQQ/

215x3 block pull here: https://www.instagram.com/p/BKQF6pXA49s/