The Miseducation of Jimbo Slice

Hanley

220kg x5

https://www.youtube.com/watch?v=rDCHV_2r2Zw

Malteaser!

Nice work, again

Is that who I think it is skulking around the leg extension machines at the start of the vid?!? If so lolz!!! :P

kevpants

Hanley wrote: »

220kg x5

https://www.youtube.com/watch?v=rDCHV_2r2Zw

Wow. And you've only ever pulled 250kg for one up to now right? I think that PR is gonna get destroyed to put it lightly.

Sorry I didn't make it up there last night, I forgot I was going to the Opeth gig, next time we cross paths I've to grill you on belts and stuff. My fúckin man-flu is back now too which is a pain. Haven't been sick in 2 years and now I've had two in two weeks.

daveywavey08

I was sure by the way you lifted the 4th rep you had a few more left in ya. 220 x 5 ain't bad for a little fella bejaysus

Hanley

kevpants wrote: »

Wow. And you've only ever pulled 250kg for one up to now right? I think that PR is gonna get destroyed to put it lightly.

Sorry I didn't make it up there last night, I forgot I was going to the Opeth gig, next time we cross paths I've to grill you on belts and stuff. My fúckin man-flu is back now too which is a pain. Haven't been sick in 2 years and now I've had two in two weeks.

Lol wuss.... I'm just crossing my fingers and hoping i don't come down with it. A lot of people have been sick in work the last week.

Hope you had fun at the gig.... I'll be up in TF tomorrow evening so I might see ya there!

daveywavey08 wrote: »

I was sure by the way you lifted the 4th rep you had a few more left in ya. 220 x 5 ain't bad for a little fella bejaysus

Maybe there was... maybe there was. I'll pull 230kg x5 before the year's out.

the drifter

thats some going....man i rembember when you were trying to break 200 for one..im still trying to break 200 for one!!!

Hanley

the drifter wrote: »

thats some going....man i rembember when you were trying to break 200 for one..im still trying to break 200 for one!!!

Haha I remember that too... Kieran Dolan was too. I wonder if he's done it...

Hanley

Weighted Decline Sit Ups (on steepest incline):
bodyweight 2x12
10kg plate on chest 2x12 - PR

DC Curls:
72.5 x15-5-4

Reverse Curls:
40kg barbell x20

Standing Calf Raise:
Full Stack x12-10-8

Stiff Leg Deadlifts:
60kg x8
110kg x5
150kg x3
170kg x12 - PR

Hammer Strength Leg Press:
80kg x5
120kg x5
160kg x5
200kg x3
230kg x8 - PR
200kg x20 - PR

Pretty happy with today. I was really drained and tired coming into it so it went reasonably well all things considered!

My best with the incline sit ups was 2x8, so a nice big improvement this week.

I was up a plate on the curls, but down 4 reps. It doesn't really concern me cos I still did like 24 reps.

Dropped the weight a bit on the reverse curls this week so I could focus on making my forearms work and it was a good call.

I need to find a way to add weight to another stack with the calf raises now. All this maxing out machines is great fun!!

Quite happy with the SLDL's too. I was gonna give up at 8 because they were hurting so bad (in a good way) but I said I'd push for 10. And when I got to 10 I figured I may as well reach my target of 12!!

By the time I got to the HS LP I was fúcked. Even loading the plates was tiring me out. I dead stopped all the 230kg reps because if I was to touch and go the plates were falling off because there was no room left on the sleeves. It was down 2 reps on last week, but up 10kg and all reps paused, so happy enough there. I t&g'd the 20 repper as usual. Had to do 16+4 last week but I got the 20 outright this week and might have had one or two left.

Uber tired now, and I've college tomorrow and Sunday so I better get some sleep.

the drifter

Hanley wrote: »

Haha I remember that too... Kieran Dolan was too. I wonder if he's done it...

ha ha dont know...hes got a bigger gym now... ill break it soon...i think

Hanley

Hammer Strength Bench:
100kg x10

Seated Dumbbell Press:
25kg 'bells x10

Incline Close Grip Bench:
80kg x10

Pulldowns to nose:
90 x15

Chest Supported Rows:
90 x15

Deload week this week... So nothing special going on. Started work at 9 this morning, worked thru lunch and didn't finish til 7. It's looking like it's gonna be that way for the rest of this week and probably next, so it's just as well I'd a deload planned!

Hanley

Pulldown Abs:
Stack +10kg 2x12 -PR

Barbell Curls:
40kg x15

Pinwheel Curls:
17.5kg 'bells x20

*bi stretch*

Donkey Calves:
180 x12

Standing Single Leg Curl:
25 x12

Squats: (beltless)
60kg x5
100kg x5
140kg x5
160kg x5 easy

*lots of stretching*

Still in cruise mode... The workout today was good. Everything felt mega easy. Picked up a real sweet PR on the pulldown abs today too so was happy there.

The squats were MEGA easy, as they should be. I paused the last one for good measure.

I'm starting to feel a bit better now, I had been feeling run down earlier in the week. I'm starting to get eager to get back under a heavy bar now. I should really be chopping at the bit by the time next week is over.

Work's been mental for the last week. 9 til 7 for the last few days with lunch at my desk.... Then I've been coming home and working on an assignment too so I literally haven't had a break. Next week should be a bit more chilled. I hope!

brianthebard

You've been doing a good bit of calf work the last while Hanley, have you noticed much growth?

Hanley

brianthebard wrote: »

You've been doing a good bit of calf work the last while Hanley, have you noticed much growth?

Tbh.

And I'm up a good 7-8kg and none of it seems to have gone on my calves!!

Oh well... can't say it worries me too much. All I can do is keep getting stronger. I've already maxed the standing calf raise and donkey calf raise in TF for 15 so I'll find some way to add weight and just keep pushing I guess!

brianthebard

Lolz.
Have you thought about different ways of training them or do you reckon its just the way they are going to be?

Hanley

brianthebard wrote: »

Lolz.
Have you thought about different ways of training them or do you reckon its just the way they are going to be?

When faced with a problem like that, my solution is usually just to get stronger. It's been working well for everything else so far!

celestial

Oh ****ing LOL at the pic of that dog!!! I am just in from pub and **** I did laugh at that photo.

You fcuking crack me up sometimes dude.

c0rk3r

Err... Are you wearing shoes in that 220kg x 5 lift ? Looks like your just wearing socks.

BossArky

That dog needs to work on his concentration curls.

Hanley

c0rk3r wrote: »

Err... Are you wearing shoes in that 220kg x 5 lift ? Looks like your just wearing socks.

Aye... twas just socks. For deadlifts, closer to the ground = better!

Hanley

Bench:
60kg x10
80kg x5
100kg x5
120kg x5
130kg x5

Military Press:
55kg x12

Skull Crushers (lying on the floor):
35kg x15

Neutral Grip Pulldowns:
plate 16 x15

Pendlay Rows:
80kg x12

Power Snatch:
40kg 2x5
50kg x3
60kg x2
65kg x2
70kg x2

End of the first week of my mini deload and I'm feeling good again. First time benching in a couple of months so I wasn't really expecting much cos I knew my form would be way off. I was very pleasantly surprised with my bench strength. The 130kg was genuinely quite easy. I dropped the bar out of the groove on 3 of the 5 reps, normally with that weight that woulda meant disaster for me, but I was able to muscle it back into the groove today, which is mega encouraging. 140kg x5 might actually be on by the year end after all.

The military presses were grand, felt mega easy today, same with the skulls, pulldowns and rows.

I decided to do an OL comp at the Hercs club champs on Dec 13th. Every year around this time I like to pretend that I'm a weightlifter and it's usually a good laugh so I'm looking forward to it. I did a bit of practice on the power snatches today and they felt good. Form's far from being great, but hopefully I'll get a few decent lifts in.

Hanley

Pulldown Abs:
Full stack +15kg worth of plates x12, x10

Machine Preacher Curls (machine 2):
40 x12

Reverse Curls:
35kg x20

*bicep stretch*

Leg Press Calf Raise (big LP):
240kg x12

Lying Leg Curls:
Stack x12

Front Squat:
120kg x5

Still cruising. Had to use some different machines to normal this week so they've been noted.

Happy with the pulldown abs... still getting stronger!! I think I'll do weighed sit ups on Thursday for a change.

Front squats were so dead handy. Felt absolutely rock solid under the bar today. Sunk them all down as deep as possible and paused the last one for good measure.

Hanley

Decline Sit Ups:
bodyweight x10
10kg plate on chest x10
15kg plate on chest 2x10 - PR

Incline Dumbbell Bench:
40kg 'bells x10 - PR

Seated Smith Press (w/ no back rest):
50kg x10-8-6

Close Grip Incline Smith Press:
110kg x5 - PR

Sumo Deadlift:
202.5kg x 8 - PR

Brutal session tbh. I hit a fair few PR's, which I should be happy with, but I'm not.

I wasn't able to lift the dumbbells up for do my second rest pause set on the incline bench. I got them to the starting position, false started 4 times and eventually pressed them once but by then my shoulders were around my ears and starting to hurt so I dropped the dumbbells in frustration.

Was originally doing seated machine presses before the smith ones, but I couldn't press the weight up from the starting position because of the way the machine is. I did 9-5-4 for 18 total reps with that weight last time, but I had Degsy helping me get to the top at the start of each rep.

The shallow incline smith bench was a decent PR but I was just feeling sh!t at that stage so I left it after a set.

The sumo's were hospital reps but it was +2.5kg and +3 reps.

It's seriously getting too dangerous trying to train on my own now. I plan on squatting 190kg later this week. There's no way I can even contemplate that without having people to train around. I'm just going to have to deal with going straight to the gym from work not being able to train downstairs in Hercs for more than 40 minutes.

brianthebard

Do you have vids of the sumos? Quality work-thought you were supposed to be deloading??

Also, hospital reps-as in, if I mess this up, I'm going to?

Hanley

brianthebard wrote: »

Do you have vids of the sumos? Quality work-thought you were supposed to be deloading??

Also, hospital reps-as in, if I mess this up, I'm going to?

Deload's over... it's back to the grindstone now!!

I don't have vids of it unfortunately. But when I say hospital reps I mean - these are the sort of reps that could wreck me at any second, but fcuk it I'm gonna keep pulling.

brianthebard

Quality deads nonetheless. Out of interest do knee wraps benefit sumos the way the squat suit does?

Hanley

brianthebard wrote: »

Quality deads nonetheless. Out of interest do knee wraps benefit sumos the way the squat suit does?

Not really afaik. The big benefit of knee wraps is the spring you get out of the bottom, and it takes quite a bit of weight to get down with a tight wrap. I dont know how successful it would be trying to pull yourself down into a sumo position with it. That being said, I have seen some good lifters wearing them so I guess it's a personal thing really.

Hanley

Pulldown Abs:
Stack +15kg 2x12 - PR

DC Curls:
plate 80 x12-5-3 - PR

Reverse Curls:
42.5kg x12

*bicep stretch*

Standing Calf Raise:
Stack x12 (done super slow)

SLDL:
*double OH with no straps*
60kg x10
100kg x6
140kg x5
*straps*
175kg x10 - PR

HS Leg Press:
240kg x10 - PR
210kg x14-6

*quad and ham stretch*

Thank god my lower body is still giving me PR's.

The pulldown abs get better each time I do them. I genuinely think my core is going to be strong enough to handle a squat even bigger than what I was thinking of come April.

The arm stuff was good. Next plate on the DC curls is the full stack... And with the reverse curls I concentrated on keeping my wrists cocked up. It made a big difference to the feeling I got from them, but I wasn't able to handle quite as much weight. That's ok tho.

I'm gonna have to add weight to the standing calf raise, or else just slow down my reps even more!!

Happy with the SLDL's. My glutes and hamstrings were still a bit tired from the sumo's on Monday so it was nice to go out and get a PR. It was +5kg but -2 reps. 180 x10's up next.

My quads just seem to give and give. 240kg x10 is another +10kg PR and I managed an extra 2 reps too. I jumped in a bit soon to the widowmaker set and suffered as a result. I paused all the reps this week instead of t and g'n them on the 20 repper so that made a bit of a difference too. I'll get it next time.

Thank god something's going right with training!

Jimmy Bottlehead

hey bro. Would you recommend doing a lot of core work along with using the muscles during other lifts?

Hanley

Jimmy Bottlehead wrote: »

hey bro. Would you recommend doing a lot of core work along with using the muscles during other lifts?

I'm not sure if I'm understand correctly, but if you're asking the question; "Should you do isolated core work in addition to squats and other leg exercises to build a bigger squat?", then the answer is yes, absolutely.

kevpants

Hanley wrote: »

DC Curls:
plate 80 x12-5-3 - PR

Which machine do you do these in?

And holy crap 42.5kg x 12 reverse curls? My forearms need some attention methinks.