The Miseducation of Jimbo Slice

Hanley

ME UPPER - TF

Bench:
60kg x5
80kg x3
100kg x3
120kg x3
130kg x3
140kg 2x2 - PR

Overhead Cable Extenstions:
3x15

Core

Nice solid session. My weight's down a good 5kg over the last 4 or 5 weeeks so it's nice not to have had my strength take a dive with it.

Hanley

I'm just finished the nicest salad ever. A big bowl with a handful of spinach leaves and iceberg lettuce, 2 chopped up chicken breasts, some pine nuts and some ceaser dressing.

It's ridiculous to think such a large volume of food has such a low amount of calories. It was probably a bit late to eat all that much food tho. I think I'll move it to a lunch time meal henceforth.

the drifter

good job on the 140 lad!!

oq4v3ht0u76kf2

Yeah mate - congrats on those 140s, I'm dying for the day I can to a greater than BW bench, it's my #1 goal tbh right now. When's the competition then? I've lost track of all the changes and to-ing and fro-ing that seems to have gone on! Would love to see if you have anything to say in this thread if you've got a minute!

Hanley

SKWAAAT - Hercs

Squat:
60kg x5
100kg x3
120kg x3
140kg x2
160kg x1
*suit, straps down*
180kg x3
200kg x3
210kg x3
*straps up*
220kg x3
230kg x3
*suit off, new knee wraps on*
160kg x3
180kg x3

Pull thrus:
plate 25 x15
plate 30 x15
plate 35 x15

*super setted with*

Pulldown Abs:
plate 6 x15
plate 7 x15
plate 8 x15

Well well well.... another day of PR's. Today was the first run out in my new suit. It's the exact same as my old one, a 42 Centurion, but it's newer so it's not stretched out. It took a good 20-25 mins to get into it and get it fully seated. The 210's with the straps down pretty much hit parallel, same with the 230's.

Last week I did 230x3 WITH wraps and they weren't anywhere near as quick as todays. The suit was throwing me all over the place but I reckon I still have A LOT more left in the tank. Especially once I get the wraps on too.

I got a pair of APT Convicts, they're jsut about the strongest wrap on the market and I decided to get a few light sets with them in jsut to break em in a bit for next week. Not too sure how they compare to my True Blacks yet, but I'll stick with them and see how it goes.

I should have a vid of the 230 up later.

Hanley

Oh yeah, and bodyweight was 98.8kg on the scales after breakfast, and two pints of water.

I reckon I'll be down to 97.9 by next Sunday. I can't believe i'm down 5kg and my strength hasn't dropped off yet. I'm already looking to the future and expecting big things.

There's a bench comp in Hercs this september which should have an 18 hour weigh-in so I might let my weight drift back up again and take a run at 200 there.

Hanley

230kg x3

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

Hanley

Another one of today;

https://www.youtube.com/watch?v=cPae7JczPFw

the drifter

Hanley wrote: »

There's a bench comp in Hercs this september which should have an 18 hour weigh-in so I might let my weight drift back up again and take a run at 200 there.

i need to get my ass in a shirt for this...170+ @ 82.5kg.... man i rembember when i used to set normal goals...then i started talking to you..now everything has to be extreme or im not doing it...

Hanley

Thanks man, I like having the vids. I think it gives the log a really good feel.... I'm off to do some benching now. Still not sure what the plan is tho

Hanley

DE BENCH - Hercs

Bench w/ doubled mini bands:
60kg x5
75kg 6x3 (3 close, 3 normal)

Bradford Press:
20kg x10
40kg x10
47.5kg 3x10

Chins:
bodyweight x8
+10kg plate 3x8

H-Rolls:
10kg 'bells 3x15

Barbell Curls:
30kg x12
40kg x10
50kg x10 - PR

The bench felt a little bit sluggish today. I had planned to work up afterwards but once I got into it I decided it wasn't a good idea. Considering I hit a big PR of 140 2x2 less than 48 hours ago it's not really surprising that I was a bit off today. The rest of the workout was solid, so I'm happy enough that I was just tired from benching on Monday.

The Bradford Presses were good. I might get another two weeks out of them....

First time EVER doing weighed chins today and I really enjoyed them. I could really feel my lats working on the way up, and took the negative down really slowly (2-3 seconds). I feel like there's alot more there and if I can keep pushing the weight up on them then hopefully it'll help with my bench.

The curl's were fugly. They were good until about the 8th rep, but after that there was a bit of a swing and a bit of a lean. I tried to take them all down under control tho.

I feel surprisingly good despite being under 100g of carbs a day, and not really sleeping more than 7 hours a night...

oq4v3ht0u76kf2

That's one of the first time anyone's mentioned in a log their sleeping patterns mate, yet every guide/FAQ/whatever about lifting emphasises it so much. Do you find that getting too little sleep massively impacts your ability to do work?

I figure in the triangle of diet-training-sleep, sleep is the absolute least regarded and least taken care of aspect amongst most people around - myself included.

Hanley

Nikolas Raspy Pool wrote: »

That's one of the first time anyone's mentioned in a log their sleeping patterns mate, yet every guide/FAQ/whatever about lifting emphasises it so much. Do you find that getting too little sleep massively impacts your ability to do work?

I figure in the triangle of diet-training-sleep, sleep is the absolute least regarded and least taken care of aspect amongst most people around - myself included.

I think you can adapt to the amount of sleep you get. If you're regularly getting 6-7 hours of sleep your body will learn to function off it. Like wise if you're getting 8-9 and then all of a sudden lose a couple of hours off it then you'll suffer til you adjust.

A night or two here or there of disrupted sleeping really won't affect things too much tbh.

Hanley

DEADLIFTS - Hercs

Box Squat:
60kg 2x5
80kg x3
100kg 6x2

Sumos:
60kg x5
100kg x5
140kg x3
170kg x2
190kg x2
210kg x2
*suit on, new Titan DL suit*
220kg x1 - Nigs on the suit
*change to 50 Metal V-type*
220kg x2
*straps up*
230kg x2
237.5kg 3x2

Shurgs:
60kg x8
100kg x8
140kg x8
170kg x8
195kg 3x8 - PR

Pulldowns:
plate 10 x10
plate 13 x10
plate 15 3x10

Dumbbell Curls:
10kg 'bells x10
20kg 'bells 3x10

Food now. Thoughts later.

Hanley

Good solid session today. My raw sumo strength's feeling good again, I coulda pulled several more reps with 210kg. I stuck on my brand new Titan DL suit and I have to say it was a steaming pile of sh!t. There as no pop off it, and even tho it was dead tight it felt like a think pieve of cloth. Switched back to my Metal and things clicked together super easy.

I carried the bar a bit lower on the box squats today and I felt good and strong. I may try it out on my squat warm ups next week and see how it goes.

The shrugs have definately helped my lockout. I'll probably go a week or two more with them and then drop em out.

The comp date has been finalised for the 26th of July and it's gonna be on in Hercs (home event, WOOT!). Lifting doesn't start until 12.30pm which is very cool. Leaves loads of time to continue rehydrating on Saturday morning too. BUUUUT all of this means I'm now a week ahead in my traning so I'm gonna have to make some minor adjustments.

Hanley

ME UPPER - Hercs

Bench w/doubled minibands:
60kg x5
80kg x3
100kg x3
110kg x2
115kg x1
120kg x1

Bench w/shirt:
150kg x3
160kg x2
170kg x1
177.5kg 3x1 - all touched, last one paused for like 3 seconds

Incline Dumbbell Bench:
37.5kg 'bells x15 - PR, 13, 11

Chest Supported Row:
80 x12
100 x12
120 x12
100 x12
80 x12

Face Pulls:
15 3x15

Chin up:
1 rep - 15 seconds up, 15 seconds down

Got stuff to do now. Thoughts later.

Hanley

Yeah so bit disappointed with my performance against the bands today. I've had alot of stuff going on so I wasn't really up for training today anyway so I shouldn't be too surprised. That being said, I did 110x3 and 125x1 about 8 or 9 weeks ago with the bands. I was 5kg heavier then tho, so I'm gonna convince myself that had an effect.

The shirted pressing today was just crazy solid. The reps were so sweet. I left the collar of the shirt pulled up high, I'll take it down a little bit next week and see if I can still touch comfortably. Right now 177.5 is gonna be my opener, and all going to plan I'll follow it up with 185 and 190.

We had been talking about chin ups after training and whether or not to pause at the top, or how fast to take them down etc.... A couple of the guys I train with are ex-gymnasts and one of them was saying they used to do 30 seconds chin ups when they were training and he said I should give it a go, the only rule was you had to keep moving, no stopping at all. I honestly wasn't expecting to be able to do it so I was plesantly surprised. Apparently he trained with a guy who could do a one minute chin (30 seconds up, 30 down). I might try adding 2 or 3 seconds to each portion for the next few weeks and see what I can get up to.

Hanley

MESSING ABOUT - TF

Military Press:
20kg x5
30kg x5
40kg x5
50kg x5
60kg x5
70kg x5

EZ Curls: (all sets +7.5kg, I think, bar)
20kg x8
30kg x8
40kg 3x8

Hammer Strength Preacher Curls:
15kg x12
20kg x12
25kg x12
30kg x12

Hammer Strength Bench Press: (close grip)
40kg x12
60kg x12
80kg x12
100kg x12

Pushdowns:
45 x15
60 x15
75 x15
90 x15

Ended up in TF Malahide Rd. today. Not a bad spot. More thoughts later.

BossArky

Do you have annual memberships at multiple gyms or do you just have one annual one and then pay as you go in various TF gyms?

Hanley

BossArky wrote: »

Do you have annual memberships at multiple gyms or do you just have one annual one and then pay as you go in various TF gyms?

I've an annual membership to Hercs and an annual membership to TF for less than most people seem to be paying for one membership to most gyms!!

With TF once you're a member of one gym, you're a member of them all!!

Hanley

Hanley wrote: »

MESSING ABOUT - TF

Military Press:
20kg x5
30kg x5
40kg x5
50kg x5
60kg x5
70kg x5

EZ Curls: (all sets +7.5kg, I think, bar)
20kg x8
30kg x8
40kg 3x8

Hammer Strength Preacher Curls:
15kg x12
20kg x12
25kg x12
30kg x12

Hammer Strength Bench Press: (close grip)
40kg x12
60kg x12
80kg x12
100kg x12

Pushdowns:
45 x15
60 x15
75 x15
90 x15

Ended up in TF Malahide Rd. today. Not a bad spot. More thoughts later.

Yup so trained in TF Malahide road for the first time today with Malteaser. I was actually fairly impressed. There's 2 squat racks, 2 flat benches and a whole host of other equipment. They only have relatively fat bars tho, which I'm not a fan of. The dumbbell's were really cool. They were the solid one piece ones and not the shakey pro-style 'bells that tend to fall apart real easy. The coolest par was there's a REALLY good selection of hammer strength machines to play with.

I decided to just gun it up today and ended up having a good workout. I've a few ideas for my bench training that I wanna work out, but I can definitely see a place for the hammer strength machines in my training. They're top notch pieces of kit.

Hanley

SKWAAAAAT - Hercs

Squat:
60kg 2x5
100kg x3
120kg x3
140kg x2
160kg x2
180kg x1 - SMOKE SHOW, so fast
*suit on, straps down*
180kg x3
200kg x3
*straps up*
220kg x2
*wraps - APT Convicts*
230kg x2
237.5kg 2x2 - PR

Stiff Leg Deads:
70kg x12
100kg x12
120kg 3x12

Pulldown Abs:
worked up to plate 45 3x10

Absolutely stinkingly solid session. I had to spend alot of time warming up because I'm incredibly stiff and slow with this cold/flu that I have. That being said, the raw warm ups were ridiculously easy. I'm confident I woulda went over 200kg raw today without much trouble. Possibly even taking a run at 210kg.

The suited work was right on point too today. It's starting to break in now, it took less time to get into (still about 20 mins tho) and i was getting closer and closer to depth with each set. The sets with 237.5kg were right there or there abouts, and there way a hell of a lot more left strength wise. I'm confident that a bit more weight will get me there.

I should have vids up in a while.

Hanley

As promised, 237.5kg x2 (second set)

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

The embedding feature seems to be a bit messed up at the mo... you can click on the vid itself to view the youtube version. Or here > http://ie.youtube.com/watch?v=zBOwCGTdNrs

Hanley

Weight on 14/5 - 103.5kg, 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

Weight on 15/6 - 99.1kg, waist = 35.5 inches, calipers = 16mm

Weight on 5/7 - 96.86kg, waist = <35.5, >35 inches, calipers = 15/16mm

Been low carbing (for me, that equals 100ish g per day) for the past 2 weeks or so now. I reckon quite a bit of the weight that's gone in the last two weeks has been glycogen/crap stuck in my stomach.

I'm basing that off the fact that my waist hasn't come down a huge amount. But that being said, my love handle area's down about an inch in that time.

So yeah, that's almost 7kg down since mid may. That's over a stone... Strength is still looking quite good. I don't think I've much more weight to go now before I'm within cutting distance.

Hanley

BACK DELOAD - Hercs

Power Cleans:
40kg x3
50kg x3
60kg x3
70kg x3
80kg x3
90kg x1
95kg x1
100kg x1
105kg x1
110kg x1
115kg x1 - PR (for power cleans)
95kg 5x2

Shrugs:
120kg x8
140kg x8
160kg x8
180kg x8
200kg 3x8 - PR

Chins: (no straps)
bodyweight x8
+15kg plate 3x8 - PR

Nice strong session. I'm happy with that one. The basic plan was just to deload my lower back, hips and hammies. So while I still pushed it, I didn't go mad heavy on deadlifts or anything like that.

The power cleans were solid, form wa a bit ropey but started to come back after a few sets.

The shrugs were solid, there's still some left there. And I reckon I'll take a crack at some chins with 20kg next week. My grip was starting to go on them, but I was pulling up off a smooth bar and spend most of my time during sets either sorting out guys wraps or changing plates. Both of which are a b!tch on the forearms (and grip!!).

Hanley

ME UPPER - Hercs

Bench w/ doubled mini bands:
60kg x5
70kg x3
80kg x3
90kg x3
100kg x1
110kg x1
120kg x1
127.kg x miss

Bench:
100kg x5
110kg x3
120kg x3
130kg x3
*Shirt on*
150kg x3
160kg x2
170kg x1
180kg 3x1 - PR (sets)

Incline Dumbbell Press:
37.5kg 'bells x15, 13

Chest Supported Rows:
90 x8
110 x8
130 x8 - PR
110 x12
90 x15

Decent enough session today. The banded presses were much better than last week. The 120 was certainly much smoother. Decided to jump for a PR and missed it about half way. I'm not TOO bothered since the last time I did this exercise I was 6ish kg heavier.

The work up to the shirted work was very solid. Much smooter and faster than I had been doing for the last few weeks. The shirted work was really good today. All the reps w/180 touched without much trouble. I put in some nice long pauses on them too. The last rep was a bit crap, I took an extra long pause and pressed it strongly to within about 2 inches of lockout. I think I was expecting it to pop there on it's own so I stopped pressing. When I realised it wasn't going to tho there was LOTS of strength to muscle it out.

Considering all the volume done before the shirted work today, I'm looking real strong. Should have some videos up later.

Hanley

SKWAAAAAAAAAAAAT - Hercs

Squats:
60kg x5
100kg x3
120kg x3
140kg x2
160kg x2
180kg x1 - Like a rocket out of the hole
*suit on, straps down*
200kg x3
*light wrap*
215kg x2
*straps up, tight wrap*
230kg x1
245kg x2 - TotePRcore Like Woah!!

Stiff Leg Deads:
60kg x12
90kg x12
120kg 3x12

Pulldown Abs:
plate 5 x10
plate 7 x10
plate 9 3x10

Another great session today. I was feeling a bit rough and not really up for it coming into the gym again today, my cold is still lingering around. The warm ups were pretty crap until about 160kg. Once I got to there I started to tighten up and get serious. The 180kg raw squat was just so fast. REALLY quick out of the hole and didn't slow down til about 3/4's way up. I think some band work could really help my squat.

The suited worth was pure filth. I dropped some warm up sets and wrapped up earlier to conserve a bit of energy. The 230kg was like a rocket. Still a tad high. The 245kg x2 set was actually VERY solid. I surprised myself with how strong I was under the bar today. Everything felt really good. Depth was there or there abouts. Everyone said I'd get the first rep, tho I'm not sure. The second was probably a little high.

I'll take 245kg x1 next week and bury it. That'll be my opener. Training's going well.

Hugh Mongus

Super work Hanley. You seem to be smashing PRs all over the place! Keep it up and good luck in the comp.

Hanley

Hugh Mongus wrote: »

Super work Hanley. You seem to be smashing PRs all over the place! Keep it up and good luck in the comp.

Cheers mate!

Hanley

245kg x2: http://ie.youtube.com/watch?v=Bh1hbIWC4KA

https://www.youtube.com/watch?v=Bh1hbIWC4KA