The Miseducation of Jimbo Slice

Hanley

SKWAAT - TF

Squats:
60kg x3
100kg x3
120kg x3
*belt*
140kg x3
*wraps*
160kg x3
180kg 2x3

Single Leg Extenstions:
plate 20 3x12

Single Leg Curls:
plate 20 3x15

The squat's were real easy. Was good for WAY more today but it was meant to be a bit of a break from the last few weeks so I kept the overall volume really low. I'll probably follow suit with the rest of my training this week cos I'm feeling a bit run down.

Real tired right now.

Hanley

180kg x3

https://www.youtube.com/watch?v=mfOGjOVs7yQ

Hanley

DE BENCH - TF

Bench:
60kg 2x5
80kg x5
105kg x5
125kg 3x5

Bradford Press:
20kg x10
42.5kg 3x10

Dumbbell Row:
37.5kg x10
45kg x10
*straps*
50kg 'bell x10

H-Rolls:
7kg 'bells 3x15

Seated Calf Raises:
plate 30 x12
plate 45 x12
plate 52.5 3x12

Leg Press Calf Raise:
30kg x12
60kg x12
90kg x12
120kg x12
150kg 3x12

Good session. Happy with the benching. Row strength was a bit down, I'm guessing I'm still hanging after the 100 rep chins..... There were ALOT of absolute cnuts in the gym today. Never seen as many red faced w@nkers with attitude problems tbh.

the drifter

hanley my job is being demanding this week... we must have a good chat tommorow about how your trainings going for you.....and some suggestions on where i go from here with mine

Hanley

the drifter wrote: »

hanley my job is being demanding this week... we must have a good chat tommorow about how your trainings going for you.....and some suggestions on where i go from here with mine

Thanks dude. Things are going super well for me at the moment. I've really hit a nice stride recently. I'm hoping I can hold it all together now!!

I think taking it slow and steady has had a big bearing on it. Like with my bench, I started at 105kg 5x5 a good few weeks ago and just took 2.5kg jumper perweek from there.

Same with my squat, just been hitting the reps hard and taking the jumps as they come. I'll probably try 170 3x8 next week, instead of one all out set of 10. I'd love to hit double figures, but I think the extra volume would stand to me better.

And sure ya know the crack with the deadlfits. Beltless 5x5's all the way.... I'm actually considering upping my DE squats in weight a bit before it (or just working up to 140/150 each week) to keep my hip strength together. I'm gonna give my hammy a test run in a few weeks sumo and see how it fares!!

I've cut my volume right down to 4 BIG lifts per session, and just hit them hard. Then followed em up with 1 or 2 "soft" exercises, like curls or calves to try and get a bit of progress there too.

What's going on with you anyway?? I know you were saying you were a bit shocked at my squat volume a while back, maybe upping yours would help??

the drifter

ill chatch you on msn in a bit lad....im going back to some forrm of martial art soon but it doesnt spell the end of my powerlifting...

Malteaser!

Hanley wrote: »

There were ALOT of absolute cnuts in the gym today. Never seen as many red faced w@nkers with attitude problems tbh.

Too true, I'm *still* fuming from it!! :mad:

Hanley

DEADLIFT - Hercs

Box Squats:
60kg x3
80kg x3
100kg 5x2
120kg x2
140kg 5x2

Deadlifts - Conventional, beltless:
70kg x5
110kg x5
140kg x5
160kg x5
180kg 5x5

Shrugs:
*double overhand, no straps*
60kg x8
100kg x8
120kg x8
140kg x8 - Strapless PR
*straps on*
160kg x8
180kg 4x8

Standing Barbell Curls:
40kg 2x15

Solid oul workout today. I've been working on sitting WAY back on the box squats to try and get as much of an overload on my p-chain as possible. My shins ended up past vertical on some of my sets (ie my knees were BEHIND my ankles). I'll try and get a vid up later to show what I mean. It's a pretty nasty position to come out of and requires alot of force from your hips and glutes.

The deadlifts were good. Still refining my conventional form. The bar was helicoptering alot on my earlier sets. They got better as the sets went on tho. I'll stick up a vid later too.

The shrugs were great. I'm getting alot stronger on them. Hopefully it'll carryover to my lockout.

Hanley

3rd year summer exam results (and more importantly my OVERALL DEGREE) just arrived....

1st Class Honours. Top Marks.

Uber Pwnage.

celestial

Hanley wrote: »

3rd year summer exam results (and more importantly my OVERALL DEGREE) just arrived....

1st Class Honours. Top Marks.

Uber Pwnage.

Congrats chief!!! Must be a great feeling. Now the real work starts.....;)

BossArky

Well done! :pac:

the drifter

NERD!!! ha ha congrats

Hanley

Thanks guys. I'm delighted alright!!

Hanley

"CARDIO" - TF

Went for a swim today. Did 10 lengths of the pool in TF (25m I think). Had to take breaks between each length tho cos I'm so unfit

I did a few "fast" lengths. One was 17 seconds, the other 18. I dunno how good or bad that is. Maybe a swimmer could tell me??

celestial

Hanley wrote: »

"CARDIO" - TF

Went for a swim today. Did 10 lengths of the pool in TF (25m I think). Had to take breaks between each length tho cos I'm so unfit

I did a few "fast" lengths. One was 17 seconds, the other 18. I dunno how good or bad that is. Maybe a swimmer could tell me??

Swimming is tough enough when you're not used to it I think - I find it hard enough but I can prob do two lengths without pausing for breath...I think:D 17 secs sounds good though.

What is your diet looking like these days? You low carbing it?

Malteaser!

Hanley wrote: »

3rd year summer exam results (and more importantly my OVERALL DEGREE) just arrived....

1st Class Honours. Top Marks.

Uber Pwnage.

Congratumalations

I knew you could do it, I just knew it!! You need to start believing everything I say more!!

Hanley

Malteaser! wrote: »

Congratumalations

I knew you could do it, I just knew it!! You need to start believing everything I say more!!

Aww thank ya!! I knew I could do it too... I just wasn;t sure if I would or not!!

Hanley

celestial wrote: »

Swimming is tough enough when you're not used to it I think - I find it hard enough but I can prob do two lengths without pausing for breath...I think:D 17 secs sounds good though.

What is your diet looking like these days? You low carbing it?

I'm gonna try and swim at least 1x a week. Maybe 2x if my body can handle it. I'm planning 40 mins pre breakfast walks too. My weight's not coming down as fast as I'd like right now so I need to step it up a bit. At the mo my diet's like this;

M1 - Special K and a chicken breast
M2 - Chicken breast, 1 slice of brown bread, 2 dessert spoons of peanut butter
M3 - 50g whey, 50g dextrose, 10g glutamine, 5g creatine, 2g AAKG
M4 - Meat, small bit of potato, veg
M5- 50g protein, 20g oats
M6 - Pint of milk, 25g protein

That's the basic outline but I've been snacking a bit for the last week. I'm going to set myself a challenge of no cheats between now and the comp. Pretty ridiculous idea, but so crazy that it might work. I do better with extremes than I do moderation!!

Al_Fernz

Chicken for breakfast is well under-rated. I thought I was the only one.

Do you use any supps to get healthy fats like fish oils or Udos?

Hanley

Al_Fernz wrote: »

Chicken for breakfast is well under-rated. I thought I was the only one.

Do you use any supps to get healthy fats like fish oils or Udos?

Haha so so true... I've been doing it for like 2 years now at this stage. I'd hate to think of how many chicken's deaths I've been responsible for.

I generally end up with around 90g of fat per day without Udo's or fish oils. Tho they've both something I've thought about from a healthy joint standpoint. Both my knees and elbows are starting to feel a bit beat from all the high volume training I've been doing so it might be time to start with one or the other of them.

Hanley

Hanley wrote: »

Weight on 14/5 - 103kg, waist = 38 inches (approx)

Weight on 1/6 - 100.5kg, waist = 36.25 inches (approx)

Weight on 3/6 - don't know, waist = 36 inches, Caliper's = 16ish (to 17)mm

Weight on 8/6 - 99.94kg, waist = 35.9999 inches, calipers = 16ish mm

I was expecting my weight to be up a bit this week because my diet was a bit all over the shop. I've cleaned it up alot in the last 2 days and stopped adding salt to any of my food so I'm guessing that's what accounts for the drop.

Still, first time my waist's been 35.something inches in a long time!

Hanley

ME UPPER - Hercs

Floor Press:
60kg x5
80kg x3
100kg x3
110kg x3
120kg x3
130kg x3
135kg 3x3 +5kg PR

Bench:
60kg x5
80kg x3
100kg x3
120kg x3
130kg x3
*shirt on*
150kg x2
160kg x2
172.5kg 3x2 - PR

Incline Dumbbell Press:
37.5kg 'bells x12 -PR, x11, x10

Seated Dumbbell Powercleans:
10kg 'bells 5x12

Pushdowns:
plate 3 3x30

Super solid day today. Last cycle I only did 130 3x3 on the floor presses and struggled like a dog to do 140x1, so it looks like a definate improvement there!!

My shirted bench is going from strength to strength. The 172.5's today were REALLY solid and all within an inch to half an inch of touching with the collar pulled down a little bit. I let it ride higher and got a touch on the last rep of my last set and pressed it really strongly. I'll jump to 175 next week fr three doubles and then take a week out of the shirt. Barring any injuries, it looks like I'm on a for a very good bench.

Big pump off the incline dumbbell presses. I'm sticking with these til I do 3x15.

Hanley

My legs and back are starting to lean up nicely. They always seem to be the first to get any real shape to them....

Degsy

Hanley wrote: »

I'm gonna try and swim at least 1x a week. Maybe 2x if my body can handle it. I'm planning 40 mins pre breakfast walks too. My weight's not coming down as fast as I'd like right now so I need to step it up a bit. At the mo my diet's like this;

M1 - Special K and a chicken breast
M2 - Chicken breast, 1 slice of brown bread, 2 dessert spoons of peanut butter
M3 - 50g whey, 50g dextrose, 10g glutamine, 5g creatine, 2g AAKG
M4 - Meat, small bit of potato, veg
M5- 50g protein, 20g oats
M6 - Pint of milk, 25g protein

That's the basic outline but I've been snacking a bit for the last week. I'm going to set myself a challenge of no cheats between now and the comp. Pretty ridiculous idea, but so crazy that it might work. I do better with extremes than I do moderation!!

jeebus,i'm amazed how little you eat based on the amount of energy you burn up.I'd require twice that amount if i dindt go to the gym!Maybe thats why i'm fat though

Hanley

Degsy wrote: »

jeebus,i'm amazed how little you eat based on the amount of energy you burn up.I'd require twice that amount if i dindt go to the gym!Maybe thats why i'm fat though

Yeah it doesn't look like that much I suppose... It comes out at around 2,700kcals tho. I don't even end up hungry on it like. I think the reason I can stick to it is because that's all it is. It's written down and it's what I need to eat to get where I want to be, so I can put up with it without any hassle. I don't feel like I'm missing out on anything, and if I'm going out for a meal I'll re-jig the rest of the day to make sure I stay under 27/2800 kcals.

Degsy

Hanley wrote: »

Yeah it doesn't look like that much I suppose... It comes out at around 2,700kcals tho. I don't even end up hungry on it like. I think the reason I can stick to it is because that's all it is. It's written down and it's what I need to eat to get where I want to be, so I can put up with it without any hassle. I don't feel like I'm missing out on anything, and if I'm going out for a meal I'll re-jig the rest of the day to make sure I stay under 27/2800 kcals.

In meal 4 how big is the portion of meat and what sort of meat is it?

celestial

I'm trying to drop fat fairly sharpish too - have posted my diet on the main forum under '5 week plan'. You sure that yours is 2700kcal Hanley? Looks fairly sparse, although as mentioned it depends on the quantity of meat. Plus the supplements may make it all add up too...

I'm not taking supplements but am including fruit as snacks, trying to go as low carb as possible..

Hanley

Degsy wrote: »

In meal 4 how big is the portion of meat and what sort of meat is it?

2-3 slices of beef, ham or something along those lines
1 cup of mash potato
2/3 small heads or brocolli or some turnip/spinach/cabbage

It could be something like pasta with mince, or chicken curry or something like that too from time to time.

celestial wrote: »

I'm trying to drop fat fairly sharpish too - have posted my diet on the main forum under '5 week plan'. You sure that yours is 2700kcal Hanley? Looks fairly sparse, although as mentioned it depends on the quantity of meat. Plus the supplements may make it all add up too...

I'm not taking supplements but am including fruit as snacks, trying to go as low carb as possible..

I doulbe checked there and it came out to pretty much exactly 2,600. I don't include any of the 2 or 3 servings of fruit I eat during the day, or any sauce that may be on the meat. So that pulls it up to the 2,700 range!!

gabgab

Good to see based on those Kcals its well achievable to be strong and not a beanpole,

What length is the pool Hanley??

Hanley

gabgab wrote: »

Good to see based on those Kcals its well achievable to be strong and not a beanpole,

What length is the pool Hanley??

I don't think I'd be the size and strength I am now if I was taking in those kcals all year round, but for dieting down with it's a good number that doesn't seem to hurt strength too much.

The pool's 25m!