The Miseducation of Jimbo Slice

Hanley · 20-10-2008 10:52PM

Thank ya!!

Who knows what I'll do in my next comp... probably nothing mad, just put up a total. The real lifting's gonna happen next year in Vegas. 800-820@110.

Here's 170kg x12

https://www.youtube.com/watch?v=N3atTPQowz0

brianthebard · 20-10-2008 11:16PM

Fantastic squatting dude, I was expected much longer rests between reps, you didn't take it easy. How much are you getting for sneaking in the knee wrap brand name?

subliminal advertising is all the rage...

Hanley · 20-10-2008 11:19PM

brianthebard wrote: »

Fantastic squatting dude, I was expected much longer rests between reps, you didn't take it easy. How much are you getting for sneaking in the knee wrap brand name? subliminal advertising is all the rage...

Haha thanks, I've been pushing thru my sets a lot faster over past couple of weeks. I might be good for more if I stretched them out a bit. Next up is 180 x10 hopefully, that set might take longer!! They're my Tommy Kono knee sleeves. I get 0kg out of them, all they do is keep a bit of warmth around my knee. I don't mind doing low reps without em, but on the higher reps they make me feel much better afterwards!!!

Hanley · 21-10-2008 09:56PM

DC Curls:
warm ups, then,
47.5 x10-6-3

Reverse Curls:
30kg x10
40kg x20

Leg Press Calf Raise - DC Style:
60kg x10
90kg x15

Stiff Leg Deads:
60kg x5
90kg x5
120kg x3
150kg x3
165kg x11.5

HS Leg Press:
80kg x10
120kg x5
160kg x5
200kg x5
210kg x10
190kg x20

Had to do the DC curls on a different stack today, so unable to compare weights. They felt better than last week tho.

Beat the log book by 5kg and 5 reps on the reverse curls. Threw on wrist straps for them because my wrists were acting up.

The calf raises were much easier this time. Went up 30kg, and it was still easier than last rotation. I reckon I'm starting to get used to doing them with a 5 second negative and 15 second pause in the bottom.

The stiff legs were ropey. I squatted heavy and for high reps on Thursday (170kg x12), deadlifted heavy on Sunday (210kg x6) and now the stiff legs today. It was rough. The 11th rep sucked, I was really bent over, probably shouldn't have gone for the 12th, but I did anyway and got it to about 2 or 3 inches of lockout and my hamstrings just shut down.

The HS leg presses were grand. Beat the log book by 10kg on both sets. I really like them. Can feel my quads being torn up nicely. I've the machine pretty much maxed now so I'll have to get someone to hold plates on for me if I wanna keep progressing. If not, I'll move to some other leg press or hack squats or something.

Malteaser! · 21-10-2008 10:16PM

You beat the log book twice?!?

Is that a new phrase you just made up???

Hanley · 21-10-2008 10:25PM

Malteaser! wrote: »

You beat the log book twice?!?

Is that a new phrase you just made up???

I beat the log book on all my exercises today

Gaaaawd, it's a well know DC term, newb. You get to say it when you've put up more weight or reps than you did in the previous rotation of that workout. It's like hitting a PR.

Hanley · 23-10-2008 09:48PM

Hammer Strength Bench:
40kg x12
60kg x10
80kg x5
100kg x5
125kg x10-4-3

*chest stretch*

Seated Barbell Press:
20kg x10
40kg x5
55kg x5
70kg x7

Seated Dumbbell Press:
27.5kg 'bells x10-7-5

*shoulder stretch*

Close Grip Incline Smith Bench (assuming bar weighs 20kg):
60kg x6
80kg x6
90kg x7-4-3

*tri stretch w/22.5kg dumbbell*

Pulldowns to nose:
45 x12
67.5 x10
97.5 x5
112.5 x12-6-5

Chest Supported Rows:
warm ups
105 x15

*lat stretch*

Big PR on the HS bench. 5kg and 3 reps more than last week. Felt really strong on them too. I reckon if I could get someone to help me with the initial drive out of the bottom of the first rep I'd be good for more reps.

Started to do seated barbell presses, but after to kill it after the first rest pause set because I didn't have a spotter to help me get it out of the rack (the rack is approx. at the back of my head and behind my shoulders so it's impossible to lift off with any weight). Anyway, I switched to dumbbell presses instead, and man do I suck BADLY at them. I'll keep them in as a replacement for my seated barbell presses. I probably need to do em with more weight tho.

The CG incline smith bench is AWESOME for triceps. I could literally feel them loading up on the way down. Again, I stopped them just before my chest to protect my shoulders, but I think they're more beneficial that way anyway. Definitely a keeper of a movement. I'll probably go up 5kg next week.

Pulldowns to nose = pure awesome. I really really really like this movement. Can feel my lats being hit harder with it than any other pulldown/chin movement at the mo. I was up 2 reps and a plate (7.5kg) from last week, and the reps were better quality too. It's the second last plate of the stack so I might stick with it next rotation and go up the rotation after.

The CS rows were brought in instead of T-Bar's today because I couldn't find the handle anywhere. I've never really used the CS row in TF consistently, but found a really nice groove on it today.

Hanley · 26-10-2008 02:01PM

Barbell Curls:
20kg x12
30kg x5
40kg x5
52.5kg x12-6-4

Pinwheel Curls:
12.5kg 'bells x10
20kg 'bells x20

Seated Hamstring Curls:
warm ups
full stack x20 - wayyyy too light

Front Squats:
60kg 2x5
80kg x3
100kg x3
120kg x2
140kg x6 - PR

Hack Squat:
40kg x10
60kg x5
80kg x25

2.5kg more and 5 reps extra on the curls today... the last rep on the latter two minisets weren't the best, they weren't cheated, but there was a bit of a lean back to finish them, so we'll say 2.5kg more and 3 reps extra. Still a pretty big improvement!!

The pinwheel curls were good today. I did the bicep/forearm stretch for a full minute after them and my arms felt fit to explode. Nice

I'm starting to be severly limited in what I can do for my hamstrings when it comes to machines. The stack's are just too light. I'll either have to find a way to add plates on, or go one leg at a time. I don't think I'd manage recovery wise if I was to do anymore than one stiff leg deadlift type movement in my rotations.

The front squats were deadly. 3 weeks ago I only managed 130kg x5, and that was hard!! So a 10kg PR +1 rep this month... can't complain about that?? I have a vid on the way.

The hack's were cool. I'm really starting to like them. Felt a bit weird on my knees at first, but I moved around a bit and found a nice position. I wanna get to 3 plates (120kg) ASAP because only having two on there looks ghey. There was probably 30 reps there again today so I'll move up to 2.5 plates next time, and hopefully on to 3 after that.

Oh and on top of everything today, I handed off a **** load of benches, a good few which were >200kg, so my traps are a bit sore too!!

Bodyweight was 105.00kg on the button today. Was talking to one of the guys when I was getting changed and he couldn't believe it because I wasn't carrying a belly. Caliper reading's starting to creep up past 16mm now tho, so I'll try to taper back a bit next week and do some extra walking to keep it under control. Very happy with how well the weight gain is going tho!!

Hanley · 26-10-2008 02:07PM

And it's up; 140kg x6

https://www.youtube.com/watch?v=tdxNiNe1oDY

Al_Fernz · 26-10-2008 02:23PM

Hanley wrote: »

And it's up; 140kg x6

Great form :cool:

brianthebard · 26-10-2008 02:30PM

Made it look easy.

Hanley · 26-10-2008 02:44PM

Thanks Al!! Malteaser likes to say when I squat it's like watching a machine because all the reps look so similar. I've it down perfect on my back squats, but the front squats still need a little bit of refinement!

brianthebard wrote: »

Made it look easy.

Thanks bro. On reflection I'm actually a bit angry i didn't keep pushing. I probably would have, 'cept for the fact on the 6th rep the bar was fully off my shoulder on my left hand side, just being supported by my wrist!

Looks like I still need some more core and upper back work if I wanna keep pushing them...

Hanley · 26-10-2008 02:47PM

Oh, and meant to say...

I'm going to try and add in a 4th day at least every second week and just devote it to hitting my core and grip as hard as humanly possible. If I want to take a run at a 700lb squat and 600+ deadlift next year these are two critical areas that I need to be rock solid in.

I reckon I'll add back in weighed sit ups and some form of oblique work. Maybe some suitcase deads. Kill two birds with the one stone!

I might try to add a medium intensity bit of ab work in before my chest, shoulders, tri's and back day too. Probably just something simple like 4x12 on ab pulldowns.

Hanley · 27-10-2008 09:49PM

Dumbbell Bench:
15kg 'bells - flies and presses to warm up
27.5kg 'bells x8
35kg 'bells x5
47.5kg 'bells x12-6-4

*chest stretch*

Military Press:
20kg x10
40kg x5
62.5kg x11-5-4

*shoulder stretch*

Skull Crushers (lying on the floor):
20kg x12
30kg x6
42.5kg x15-8-6

*tri stretch*

Neutral Grip Pulldowns:
warm ups, then;
105 x 10-7-5

Pendlay Rows:
60kg x5
80kg x5
100kg x5
105kg x12
87.5kg x15

*lat stretch*

Decided to train two days on the trot because if I didn't I wouldn't get to train again until Sunday. I was supposed to train tomorrow and Thursday, but my grad's on Thursday, grad ball's on Friday, and I won't be in a good enough state to train on Saturday. So now I get to go for the big 180kg x10 squat on Wednesday instead!

The dumbbell presses were good again today. I was gonna go to 50kg 'bells, but I decided to take another rotation before going for them because I'm hoping to double my old PR of 6, and hit 12!! My best ever barbell bench is only 100 x13, so if I can get within one rep of that with dumbbells I know my bench strength is way up. Hopefully I can keep making progress til mid December and then go for the big 140kg x5 bench during the last two weeks of the year.

Military strength's right up this week. Went up 2.5kg and somehow still managed to add an extra 5 total reps in??? And I could actually feel my shoulders working, for like the first time ever!!!

Same with the skull's, 3 extra reps, AND 2.5kg more. I was gonna go to 45kg with them this week, but decided to hang back a bit and keep the reps high. Last time I trained them seriously I ended up tearing a tricep, so Im hoping to avoid that this time!!

The Pendlay rows were, once again, awesome. I really REALLY like them. I could really feel my upper and mid back working hard on the heavier set. Form on the last two reps was a bit looser, but still under control. I dropped the weight back and did the set of 15 real strict from the ground. Seriously incredible feeling. The aftermath's not pretty tho.... My stomach and ribs are pretty much jammed into my legs during the movement so the feeling of nausea that washes over you during them SUCKS. Well worth it tho.

brianthebard · 27-10-2008 09:52PM

Nice work dude. How do you mean you could feel the shoulders working for the first time, was there something you did differently with the form, or the weight or what?
Good luck with the squatting later in the week.

kevpants · 27-10-2008 09:53PM

Hanley wrote: »

So now I get to go for the big 180kg x10 squat on Wednesday instead!

See ya there! That'll be some achievement.

Hanley · 27-10-2008 10:06PM

brianthebard wrote: »

Nice work dude. How do you mean you could feel the shoulders working for the first time, was there something you did differently with the form, or the weight or what?
Good luck with the squatting later in the week.

Normally I feel jacksh!t on my shoulder exercises. It's the one muscle group I've zero mind-muscle connection going on with. Normally I just feel a heavy bar going up, but I could actually feel my shoulders themselves working today.

The only difference today was that I cleaned the bar up. I was lowering it to around my mouth and pushing back up.

kevpants wrote: »

See ya there! That'll be some achievement.

Fcukign A. I'll be enlisting Kevpants Spotting Services Inc again so. What time do you usually finish up in the weight room at??

If Malteaser's not around I might ask you to spot my incline bench and close grip bench too... I'm just being cheeky now

Hanley · 28-10-2008 12:24AM

Here's a vid of the Pendlay Rows. I taped one of the warm up sets just to make sure everything was good with form etc. Anyway, 80kg x5

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

kevpants · 28-10-2008 08:20PM

Hanley wrote: »

What time do you usually finish up in the weight room at??

I'll be up there somewhere in the 7-9 bracket. Skipped my 2 RE days last week and have had 5 days off because my elbow got unbearably sore in my ME Squat day last week. Hopefully I'll get through all 4 days this week without a prob.

Hanley · 28-10-2008 08:32PM

kevpants wrote: »

I'll be up there somewhere in the 7-9 bracket. Skipped my 2 RE days last week and have had 5 days off because my elbow got unbearably sore in my ME Squat day last week. Hopefully I'll get through all 4 days this week without a prob.

Whopper. Cheers!!

With all the PR's you've been hitting recently, I'm not surprised something got sore!!

Anti-inflams and ice should help btw....

This is gonna sound odd, but are you doing any direct bicep work?? I think you said to me it was mostly just chins you were doing. My elbows were getting very beat up a while back and someone suggest I start doing some gun work, and it really did help believe it or not. I guess it's the same as anything else, if you're training your tri's hard (as you are with westside!) and not doing much bicep work, something's gonna give. Just like if you didn't do any hamstrings and just did all quad work.

The annoying thing now tho is that my forearms are getting pretty sore from the bicep work. Like proper sore to touch. I'm half thinking it could be the beginning's of a stress fracture so I should probably drop the straight bar work and go to EZ bar and dumbbell variations.

How you carry the bar on your squats can have an effect too. Actually for me, it's always been the squat that messes up my elbows. Never pressing movements.

Anyway, there's something to think about from someone who's been down that road!!

kevpants · 29-10-2008 10:47AM

Hmmmm you might have something there. I haven't worked my biceps in months tbh. Could be the reason. I'll throw a set in tonight. Must bring my beret and cape.

Degsy · 29-10-2008 05:50PM

kevpants wrote: »

Hmmmm you might have something there. I haven't worked my biceps in months tbh. Could be the reason. I'll throw a set in tonight. Must bring my beret and cape.

Seeya there so!

Hanley · 29-10-2008 07:23PM

Jesus. No pressure.

Hanley · 29-10-2008 11:17PM

Machine Preacher Curls:
65 x13-8-5

Reverse Preacher Curls:
30kg x11

Donkey Calf Raises:
Stack x15 - straight set

Lying Leg Curls:
Stack x12-8-6

Squats:
70kg x5
100kg x3
120kg x3
150kg x2
180kg x11 - PR
125kg x20 - PR

Pulldown Abs:
Stack x12, 12, 7

Well, well, well..... fcuking sick squatting today. MEGA happy with it. 180x11 is a huge PR. We're talking a +6 rep PR since the 11th of June this year. So a really big improvement there. I'm sorta looking at 300kg at next year's IDFPA national champs now.... but sssh. Dont' tell anyone.

Same weight on the curls, but +7 reps, so a nice improvement there (19 vs 26). There's only 2 plates left on the machine til I max it out, so hopefully I'll get to 20rp with the stack some time this year.

Only +1 rep on the reverse preacher curls, but I really like the movement so I'm gonna keep pushing it. Aiming for 15 reps before bringing the weight up.

I straight setted the donkey calve raises today instead of doing the more traditional DC reps because I was spotting some benches and didn't wanna leave Kev hanging. It was good to know my calves have gotten stronger tho. The 15 reps was quite handy.

Again same weight this week for the leg curls, but +2 reps. When I hit 30rp on them I'll go to one leg curls. 4 reps to go. Hopefully I'll hit it next time around.

Stuck back in some ab work today and it's as strong as ever. When I can hit 3x12 I'll start adding plates to the stack.

Big shoutout to Kev again for his awesome spotting. And even more respect for his incredible benching.

Hanley · 29-10-2008 11:53PM

Squat - 180kg x11

https://www.youtube.com/watch?v=vdlvQBy8y-o

Degsy · 30-10-2008 12:33AM

Hanley wrote: »

Squat - 180kg x11

https://www.youtube.com/watch?v=vdlvQBy8y-o

Awesome work,man.
I can be spotted rubbernecking at the leg press.Had to watch!

brianthebard · 30-10-2008 12:34AM

That's the worst gym music ever, makes the squatting that much more impressive.

Kev should do motivational speaking or something. Nice work man!

Hanley · 30-10-2008 01:50AM

Degsy wrote: »

Awesome work,man.
I can be spotted rubbernecking at the leg press.Had to watch!

Haha I was really paranoid doing the reps. It felt like loads of people were watching. Every time I came out of a rep I saw peoples faces in the mirror!!

brianthebard wrote: »

That's the worst gym music ever, makes the squatting that much more impressive. Kev should do motivational speaking or something. Nice work man!

Lol... Thanks!! I didn't even notice it tbh. It's a strange feeling when you're in that zone. You don't really hear anything. All I ever hear is my own breathing, or feel my body shaking. Every now and again I'll tune back in, btu all I ever even hear then is who ever's spotting me!

kevpants · 30-10-2008 09:33AM

brianthebard wrote: »

Kev should do motivational speaking or something.

Just stand in front of the crowd going "Come on! Come ON!!"??

brianthebard · 30-10-2008 05:45PM

kevpants wrote: »

Just stand in front of the crowd going "Come on! Come ON!!"??

Seems to be a winning formula?? (That and being **** strong?)

The Miseducation of Jimbo Slice

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