The Miseducation of Jimbo Slice

daveywavey08

Hanley, very impressed by the 180 x 11. You really grinded out that last rep. Kudos, bro

BossArky

~2 tonnes in a set - incredible stuff. Looking forward to seeing the 300kg next year.

Come On! COME OOOON! :pac:

Hanley

BossArky wrote: »

~2 tonnes in a set - incredible stuff. Looking forward to seeing the 300kg next year.

Thanks man. I'm looking forward to it too.

Hanley

Incline Bench:
60kg 2x5
80kg x5
100kg x3
110kg x5-3-2

*chest stretch*

Seated Machine Press:
warm ups
Stack +15kg worth of plates x10-5-3

*shoulder stretch*

Close Grip Bench:
60kg x5
80kg x3
100kg x3
110kg x8-3-2

DC Rows:
plate 20 x10
plate 30 x12-7-5

Convo Deadlifts:
70kg 2x5
120kg x3
150kg x1
170kg x1
200kg x1
215kg x6 - PR
175kg x12 - PR

*lat stretch*

Decently happy with today. I was still quite tired coming into it, so perhaps it was a bit silly to go pushing for more weight on the incline bench. I realised my mistake after and kept the weights relatively flat after and went for rep PR's. Still, totaled 10rp on the incline today, up 5kg, but down 3 reps. So I'll keep it at that weight and go up 2.5kg when I get back to 13 rp.

Used a different machine today for shoulders instead of seated smith presses cos I had to stay downstairs and spot some benches. I've always really liked the machine and it felt good today. It feels good to be repping the stack on a good few exercises now.

CG benches were +1 rep today. To be honest, they were brutal. I was soft as hell all the way thru. I don't know how I even managed to hit 12rp. I'll leave it at that next time and try for 13-14rp. I'll go up 2.5-5kg after that.

DC rows were +6 reps, so happy there.

PR'd on my deadlift (thank god!!). My previous best ever was 210kg x4 (missing the 5th, so it was obviously a true 4rm). There was some left in the tank too after 215 x6, so hopefully 220 x6 will go next time (I was only hoping for 220kg x5!!). The 175 x12 nearly killed me afterwards.

Vid of the DL to come later.

Hanley

215kg x6

https://www.youtube.com/watch?v=65Mq2j0etnQ

brianthebard

Quality deadlifting man, well done. You are looking pretty big in the vids lately too. Thought you were using sumo deads though for competing? Is there a carry over between them or are you looking to build your back?

Hanley

brianthebard wrote: »

Quality deadlifting man, well done. You are looking pretty big in the vids lately too. Thought you were using sumo deads though for competing? Is there a carry over between them or are you looking to build your back?

Thanks man. I'm up to about 105.5kg now...

The reasoning behind the conventional deads... I'm just trying to get cock strong basically!! I think my lower and upper back are a bit of a weakpoint when it comes to my sumo's, so hopefully getting my conventional pulls up will helps. My squat's going from strength to strength, so presumably I should be ok off the floor with the sumo's when I spend some time working it!

itsallaboutheL

+1 on the pendlay rows best exercise ever

Hanley

Pulldown Abs:
Stack 3x12

DC Curls (done on crossover stack):
65 x15-8-5

Reverse Curls:
45kg x12

Standing Calf Raises (done DC style):
105 x9-4-2

Stiff Leg Deads:
80kg x12
100kg x5
140kg x3
165kg x13 - PR

Hammer Strength Leg Press:
80kg x10
120kg x5
160kg x5
200kg x3
220kg x10 - PR
200kg x16+4

Quite a productive day today. Finally hit 3x12 with the full stack on the pulldown abs. That means my core is considerbly stronger than it's ever been right now. I'll add a 5kg plate to the stack on Monday and try again.

Up one plate (7.5kg) and 2 reps on the DC curls today. Could really feel them in my biceps too for the first time ever, and with no real pain in my forearms, so that was a double bonus.

Was down a couple of plates today on the calf raises, but I think that's because I haven't done them with the deep stretch for a couple of weeks. I assume once I start pausing in the bottom position for 15 seconds consistently again they'll pick back up.

+2 rep PR on the SLDL's and might have had the 14 rep in my too but I didn't want to risk it considering I've pulled and squatted heavy in the last week. I'll bump it to 170kg next time, and if I get 12 reps there I'll bump it up another 5kg the rotation after.

+10kg PR on the HS leg press as well today. Another 20kg and I'll have it maxed out. The reps today were pretty hard, but I'm confident I'll get up to 230kg x10 next time. the 20 repper today was beyond me. I got to 16 and could just go no more. Took like a 10-15 second break and struggled to push out the final 4. I'll keep it at 200kg until I hit 20 reps. Hopefully next rotation.

Back in to do chest, shoulders, tris, back width and back thickness tomorrow then a 5 a side football tournament on Friday. Fun!!

Hanley

Decline Weighted Sit Ups:
Bench at max elevation - 10kg plate on chest 2x8

HS Bench:
130kg x10-4-3

*chest stretch*

Seated Dumbbell Press:
32.5kg 'bells x9-5-3

*shoulder stretch*

Incline Smith Bench (assuming 20kg bar weight):
95kg x8-4-3

*tri stretch*

Pulldowns to nose:
plate 112.5 12-8-6

Chest Supported Rows:
plate 112.5 x15

*lat stretch*

Big PR's again today. +5kg on the hammer strength bench, and I kept the same number of reps as last rotation. At this rate I'll hit 15rp with 140kg in 2 cycles. The hardest part of the second and third rp set was getting the weight moving out of the bottom position. It's such a pain in the tits.

My shoulders are pathetic. I can't think of any way to describe them other than "disgustingly weak". The last rep was SUCH a grinder. I'll just keep plugging away and hopefully get to around 12rp with 40kg dumbbells some time not too far away!

The incline smith bench was up from the last rotation, both in reps and weight. +1 and +5kg respectively. The last rep was fugly. I got it about 3/4's way up and it just stopped. So I looked at the pins to see how far away I was, and just sorta held it there. And tried to push again, and it moved!! I was quite surprised at my performance there. I was expecting it to be much rougher because I ground out a lot of reps on the previous two exercises. I'll go up to 2 plates next time.

Definitely time to move up to the last plate on the stack for the pulldowns. I was up 5 reps from last rotation and each of the first 12 reps touched my nose. When I can hit 25rp with the full stack I'll look at adding more weight some how.

The CS rows were good today. +7.5kg and the same number of reps. My upper back was quite sore after the SLDL's yesterday, which added to my happiness with my performance.

5-a-side tournament tomorrow... should be.... interesting??

BossArky

Hanley wrote: »

5-a-side tournament tomorrow... should be.... interesting??

Videos please :pac:

the drifter

i second the videos.

Hanley

Pulldown Abs:
Stack +5kg plate 2x10

Barbell Curls:
55kg x11-6-5

Pinwheel Curls:
20kg 'bells x22

Leg Press Calf Raise (w/ 10 sec stretch on each rep):
120kg x15

Standing Single Leg Curls:
plate 30 x12-8-5

Front Squats:
60kg 2x5
100kg x3
120kg x1
145kg x5 - PR

Hack Squats:
1 plate x10
2 plates x20

Thoughts later.

+15kg on my 5 rep max front squat in the last 6 weeks tho, so happy with that!!

kevpants

Hanley wrote: »

Pulldown Abs:
Stack +5kg plate 2x10

How'd you manage to get a 5kg plate on it?

Hanley

kevpants wrote: »

How'd you manage to get a 5kg plate on it?

Ya know the way with the pin there's the long thin part that goes into the stack, and the thick metal handle? Well there's a litte cap on the handle that't thicker than the rest of the handle, so if you wedge the plate between the cap of the handle and the stack, it fits perfectly. I put a second pin in about mid way to do this.

I've an idea how to rig up something that'll let you add way more. I'll tell you about it tomorrow if yo're up there.

Hanley

Hanley wrote: »

Pulldown Abs:
Stack +5kg plate 2x10

Barbell Curls:
55kg x11-6-5

Pinwheel Curls:
20kg 'bells x22

Leg Press Calf Raise (w/ 10 sec stretch on each rep):
120kg x15

Standing Single Leg Curls:
plate 30 x12-8-5

Front Squats:
60kg 2x5
100kg x3
120kg x1
145kg x5 - PR

Hack Squats:
1 plate x10
2 plates x20

Thoughts later.

+15kg on my 5 rep max front squat in the last 6 weeks tho, so happy with that!!

Bit disappointed with my performance on the whole tho, well to be honest it's mostly the front squat performance I'm disappointed in. The weight just felt heavy yesterday. I reckon I'll get one more rotation out of them before they get knocked on the head.

More weight and the same reps on the curls tho, so happy there. I'm not too far away from rest pausing a set of plates, I reckon I'd do a good set of 8 with them right now!!

The calves were grand, I think I need more weight tho. Lots more!!

I pushed the standing leg curls really hard yesterday, which probably explains why the front squats sucked so badly. The core work I did at the start probably didn't help either. It felt good to be moving so much weight on it tho, really makes me think the 300kg squat in March/April is on now.

Degsy

Hanley wrote: »

Bit disappointed with my performance on the whole tho, well to be honest it's mostly the front squat performance I'm disappointed in. The weight just felt heavy yesterday. I reckon I'll get one more rotation out of them before they get knocked on the head.

More weight and the same reps on the curls tho, so happy there. I'm not too far away from rest pausing a set of plates, I reckon I'd do a good set of 8 with them right now!!

The calves were grand, I think I need more weight tho. Lots more!!

I pushed the standing leg curls really hard yesterday, which probably explains why the front squats sucked so badly. The core work I did at the start probably didn't help either. It felt good to be moving so much weight on it tho, really makes me think the 300kg squat in March/April is on now.

ta for the squats lesson BTw,i must've done 10 sets and i'm still walking funny!

Hanley

Weighted Decline Sit Ups (on steepest incline):
10kg plate on chest 3x8

Dumbbell Bench:
50kg 'bells x10-5-4

Military Press:
60kg x11-6-3

*chest stretch*

Skull Crushers (lying on floor):
45kg x15-7-6

Neutral Grip Pulldowns:
105 x12-6-5

Pendlay Rows:
110kg x12
90kg x15

Strong day today. Thoughts in a while.

Hanley

Hanley wrote: »

Weighted Decline Sit Ups (on steepest incline):
10kg plate on chest 3x8

Dumbbell Bench:
50kg 'bells x10-5-4

Military Press:
60kg x11-6-3

*chest stretch*

Skull Crushers (lying on floor):
45kg x15-7-6

*tri stretch*

Neutral Grip Pulldowns:
105 x12-6-5

Pendlay Rows:
110kg x12
90kg x15

*lat stretch*

Strong day today. Thoughts in a while.

Yeah, so happy enough with today. Previous PR with 50kg 'bells was 6 reps, and they were mega hard. I MIGHT have got another 1 or 2 reps today on the first rp set, but my right wrist's in a bit of a bad state so I didn't push too hard.

The military presses were up a bit from last week too. Same reps as last week, but +2.5kg and they were much better quality. Hopefully my shoulders are starting to FINALLY get stronger.

The skulls were good again today. Still pushing them up slowly but surely. I wonder what sort of carryover all the tri and shoulder training will have to my shirted bench...

Pendlay rows were good today too. The 110 was stricter than the 105 last week. The first set I'm just concerned with moving as much weight as I can in good form, and the second set is done super strict to really finish me off.

daveywavey08

Strong db bench and rows there

Hanley

daveywavey08 wrote: »

Strong db bench and rows there

Cheer's dude.

When I was benching 50kg 'bells x6 for one all out max set I was good for 130 x2 and 100 x13 on the the flat bench.

I'd roughly guesstimate that I'd do 55-60kg 'bells x6 now, so I'd hope to be able to hit double figures with 120kg on the bench, and take a run at 140 x5 by the year end.

Hanley

Squat:
60kg 2x5
100kg x3
140kg x3
160kg x2
180kg x2
*wraps - Inzer TB's*
220kg x5 - PR
*wraps off*
140kg x20 - PR (sorry Kev!)

Preacher Curls:
30kg (+EZ bar) x13-5-4

Reverse Preacher Curls:
32.5kg x8

Standing Calf Raises (done slow):
125kg x12-7-6

Seated Leg Curls:
Stack x30

The world championships were on this weekend in Vienna and to tell the truth I was feeling a bit sore that I didn't get to go. So I decided something big had to be done in Dublin instead.

So to that end I decided to squat first today so I'd be fresh (for the last couple of months all my squat work had been done after training my bi's, forearms, calves and hamstrings). I went in with a pretty big goal that I was sure would be a push... and well it turned out being quite easy. 220kg x5 wrapped is a 20kg PR AND 2 extra reps from when I squatted 272.5kg last July. Effectively I squatted 82.5kg over what I could triple in wraps, so now I'm looking towards a big 700lb squat sometime soon.

I figured I was on a roll so I decided to go for the 3 plate x20 squat. Kev had me worried that he was getting so close to me so I decided I'd have to gve it a bit of a push and give him something to aim for Again, they wre pretty easy, I could gone to 25 or 30 reps with it but I just wasn't bothered. I video'd both lifts so I'll get them up later and you can judge for yourselves on how much more you think I was capable of. I reckon 230kg x5 and 150kg x20 would have been within me today. Maybe more.

The rest of the training session really doesn't matter anyway. Time to get serious and start working towards a bit total in April now.

Hanley

As promised, here's 220kg x5. I may have cut the first one a little bit, but the rest were good;

https://www.youtube.com/watch?v=39hIH6rnG4s

And 140kg x20;

https://www.youtube.com/watch?v=VvFi2Rwsyyw

kevpants

If you're gonna smash me into the ground at least make it look difficult!

Look at the time difference it took you to get through your 20 vs me. If I've got 140 x 20 in me you have 180 x 20.

brianthebard

Fantastic squatting as always dude. I wouldn't even want to try to guess what you might be capable of as a 1rm. Well done. Pity you couldn't attend the comp but clearly you'll wipe the floor with everyone next year.

Hanley

Thanks guys!!

brianthebard wrote: »

Fantastic squatting as always dude. I wouldn't even want to try to guess what you might be capable of as a 1rm. Well done. Pity you couldn't attend the comp but clearly you'll wipe the floor with everyone next year.

I reckon 250kg in the wraps would be doable right now...

Malteaser!

Fantastic work there bubs.

250kg in just wraps would be absolutely incredible!!!

g'em

Congrats Hanley, that's some awesome work

Hanley

Malteaser! wrote: »

Fantastic work there bubs.

250kg in just wraps would be absolutely incredible!!!

Thank ya!!

If I can do what I said I wanna do next rotation then 250kg should be nothing!

Hanley

Pulldown Abs:
Stack +5kg 3x12

Incline Bench:
100kg x5
112.5kg x4 - bleh

Seated Shoulder Press Machine (TF):
135 x9-4-3

Close Grip Bench:
115kg x7 - Bleh

Convo Deadlift:
60kg x6
100kg x3
140kg x3
180kg x1
200kg x1
220kg x5 - PR

Chins:
bodyweight x15

Seriously rubbish session today. My pressing just seems to be refusing to move right now. It's definitely time to switch exercises, and may be time to take a break.

My abs are getting stronger... I'll go to 10kg extra on the stack next time.

Deadlift was the only thing that saved today. EVerything else sucked ass. Might have had one more rep in me.... I'll go to 225kg next time I think.

Happy enough with the chins. 15 reps is ok cosidering I'm A LOT heavier than I was last time I did em.