The Miseducation of Jimbo Slice

Hanley

Well... I figured if I was going to have a sh!t start to the week I may as well be consistent and finish it that way....

Wednesday;

Bench:
60kg x5
80kg x3
100kg x3
120kg x1
130kg x1
140kg 2x3, 1x2

Incline Bench:
60kg x10
80kg 2x10, 1x9

Dumbbell Bench:
45kg 'bells x7, x5

Face Pulls:
4x15

Biceps & Forearms

Benching was just crap. Seriously rubbish. Wasn't tight at all, and nothing went right with them. Tried a few different grip positions and just oculdn't get comfortable. Pretty sure I tore/fcuked up something in my elbow on the incline benches. Felt a really bad stabbing pain taking out the last set, woke up in pain on Thursday night and it hasn't felt at all right since.

Hanley

Box Squat:
60kg x5
90kg x2
110kg x2
130kg 6x2

Deadlifts:
70kg x5
120kg x3
150kg x1
170kg x1
190kg x1
210kg x1
230kg x1
180kg 8x1

Another rubbish day. My elbow was killing me all the way thru and I tihnk I forgot how to deadlift. Never pulled worse ones form wise.

If benching's crap on Sunday I'll probably just go and jump off a cliff somewhere...

itsallaboutheL

welcome to my world:D


I just saw your rack pull/ shrug combo on youtube.. you are one sick puppy!!

Hanley

Trained on Sunday... Very surprised with how well the elbow held up.

Bench:
60kg x10
80kg x5
100kg x3
120kg x1
140kg 2x1
*shirt on - 44 Katana*
160kg x3
180kg x2
190kg x1
200kg x1 - touched, paused & pressed

Box Squats:
60kg x8
90kg x2
110kg x2
130kg 5x2

Like I said, good little session. FINALLY managed to touch a light ish weight and press it strongly.

Box squats were nice and snappy. Gonna spend the week resting, stretching and studying and hoping my body comes good on Sunday.

Weighed in at 109.98kg mid evening on Friday and 109.96kg after breakfast in full clothes on Sunday morning so things seem good!

cardio,shoot me

congratz on getting a good session in, good luck at the comp, might drive up to watch

Hanley

200kg bench:

https://www.youtube.com/watch?v=Xu3RMtqTsvg

130kg box squat:

https://www.youtube.com/watch?v=Xcljlj3UN2k

Hanley

Wide Grip Pulldowns:
2x15

Narrow Grip Pulldowns (palms facing)
2x15

Pushdowns:
2x20

Paused FacePulls:
3x15

Hypers:
1x20

Reverse Hypers:
1x20

*leg swings, step overs/unders, stretching for lower back, glutes and legs*

Dead Hang Cleans + Military Press after last rep:
60kg 3x3+3

Overhead Squats:
20kg x5
40kg x5
50kg x5
60kg x5 - all paused

Bit of a general all round blood flow/flexibility/play around session to keep my body fresh for Sunday. Will probably do a bit on Thursday too and rest up for the big day then.

kevpants

Glad to hear that pain you got on the inclines last week wasn't anything much. God I'm enjoying this week off, I didn't realise what it was like not to feel stiff getting out of a chair there for a while!

Degsy

kevpants wrote: »

God I'm enjoying this week off, I didn't realise what it was like not to feel stiff getting out of a chair there for a while!

Me too!
I havnt been training since this time last week..the rest was just what i needed,no pains or nothin'!

Skull

Best of luck James. Convert all that work into big numbers.

Hanley

Skull wrote: »

Best of luck James. Convert all that work into big numbers.

Thank ya!!!

Are you lifting on Saturday?

Hanley

Last workout....

Pulldowns (wide grip):
1x15

Pulldowns (palms facing):
1x15

Pushdowns:
1x20

Face Pulls (paused):
2x15

*stretching, over/unders etc*

Bench:
60kg x5
80kg x3
100kg x1
120kg x1

Dead Hang Cleans + Press:
60kg 2x3+3

Machine Preacher Curls:
1x20

Feeling good!!

Malteaser!

I'm afraid to say anything positive about the elbow in case I jinx it!! :P

I hardly need to wish you luck here coz I'm gonna be with you the whole weekend, plus you're not even lifting till Sunday but I'm doing it for everyone else so...Good Luck!!

Killme00

How did the nationals go at the weekend?

Hanley

Killme00 wrote: »

How did the nationals go at the weekend?

Nightmare of a day I'm afraid!!

Weighed in at 108.2kg.

Missed my opening squat on depth, and nearly missed it flat out on strength. I remember having time to think on the way up "WTF, why isn't this weight moving faster, oh sh!t, this is a bad sign".

Re-took 290kg on my second attempt, and smashed it - http://www.youtube.com/watch?v=1CjGlN_maHU

Jumped to 305kg for my third for a European Jr record, and again it was easy - http://www.youtube.com/watch?v=VHd4y6FtH5Y

Tried 317.5kg for a WR fourth attempt and never came out of it. Had to follow myself and was pretty dead at that stage anyway, so it'll have to wait til next time. Based off the bar speed of the 305 it should have gone.

Bombed on the benches. Touched my first attempt (200kg) too low, threw it back towards the racks hard to try and get it in the groove, but threw it too hard and it flipped over towards my face.

Jumped to 205 to make touching easier, but again touched too low, managed to muscle it up after throwing it back, but unfortunately it dipped on the way up, so again - reds. http://www.youtube.com/watch?v=r4hz3-3OlXE

Was confident enough going into 205kg on the 3rd attempt... but blacked out :rolleyes: Could feel the room spinning, and vision narrowing, felt the bar touch, tried to press it and nothing happened. Nothing.... until the spotters pulled it off me!!

All in all, rubbish day. First bomb out too.

I'll put up a better post when someone starts a thread about the comp.

Killme00

ah thats balls. I guess all you can do is put it down to experience and move on.

Kev M

Ridiculous squat man! Next time around you'll probably total well over 800.... which is really just ridiculous

How was your diet on the day? I ask because I've heard lifters talk about their food intake being a mess on the day, which would obviously seriously damage performance, not to mention lend itself to a blackout

crotalus667

Hanley wrote: »

All in all, rubbish day. First bomb out too.
.

Congratulations , you popped you cherry .
I’m sure you of all people know that even the best lifter’s bomb out

brianthebard

That's harsh dude but you can't really plan around blacking out can you? You've the IPO in a few weeks which I'm sure you'll still be able for. Great squat.

Hanley

Start of 5/3/1

Deadlift:
60kg x5
110kg x5
155kg x5
175kg x5
*belt*
190kg x12 - PR

SLDL off a plate:
60kg x10
90kg 5x10

Dead Hang Chins:
bodyweight 5x5

12 reps on the deadlift was a mistake. I was shagged for the rest of the session.

The SLDL off the plate's nice. It's like a normal DL in that the bar's stopping on the ground after each rep too.

Hanley

Bench:
60kg x5
80kg x5
105kg x5
112.5kg x5
120kg x8

Dips:
bodyweight 4x12

Lucy Presses:
80kg 3x10

Neutral Grip Chins:
bodyweight 4x6

Feeling a bit dead tonight really. My bench is obviously down a bit after the comp, but I'm expecting it to come back around. I was hoping to crack double figures with 120kg before going into the gym, but I knew when I started it probably wasn't going to happen. I'm confident enough that I've started with the right weight and will see increases going forward.

Dips were cool... Took my grip out wider and did them pain free. I was surprised how hard they were. I can see why when you get cock strong on them your bench follows.

Lucy presses = Floor press/rack lockout hybrid. It's done off on of those reebok aerobic steps. When I set up under the bar it's resting about an inch or two above the bottom position of a floor press, and from there it's pushed to lockout. Pretty much exacty like a rack lockout but just lying on the floor.

Neutral grip chins were cool. My back was tight from the normal pull ups last night so I decided to do something different but the same. First 3 sets were dead hang, last was smooth and controlled. And much easier!!

Hanley

Squats:
70kg 2x5
100kg x5
125kg x5
145kg x5
*belt*
165kg x12

Oly Squats (high bar, beltless and rock bottom):
120kg x10
110kg x10
100kg x10
90kg x10
80kg x10

Pull thru's:
plate 50 3x15

Dumbbell Side Bends:
32.5kg 'bell 3x12

First 5/3/1 squat workout. Nasty. Thoughts later.

Hanley

Hanley wrote: »

Squats:
70kg 2x5
100kg x5
125kg x5
145kg x5
*belt*
165kg x12

Oly Squats (high bar, beltless and rock bottom):
120kg x10
110kg x10
100kg x10
90kg x10
80kg x10

Pull thru's:
plate 50 3x15

Dumbbell Side Bends:
32.5kg 'bell 3x12

First 5/3/1 squat workout. Nasty. Thoughts later.

Still REALLY DOM'd in my quads after that workout. Was happy enough with 165x12, coulda pumped out 15 if I was taking breaths between my reps but I figured I may as well start easy and just get a bit of consistency going.

The descending sets of 10 were awful. Towards the end of set 4 and 5 my "lockout" was disappearing. Like I was getting near the top and my quads were just gone. Very strange!!

Hanley

First shoulder workout of 5/3/1 today.

Military Press:
40kg x5
50kg x5
60kg x5
65kg x5
70kg x5

Seated Dumbbell Press:
25kg 'bells 5x10

Chins:
bodyweight 4x6

Totally over estimated the weight on the presses. I've done 70x11 but that was to nose level. I went all the way down today. Shoulder strength has always been a failing, but once I train it it seems to come on. I'd like to press bodyweight overhead this year for reps.

Lots of scope for improvement on the dumbbell presses, which is exactly as I want.

Chins weren't great today, but I had to make a chin rack downstairs in Hercs cos of the renovations so it wasn't ideal.

Hanley

I hate having to make this post, but here goes...........


























Like the suspense???
























Well???




















































My weight's gonna have to come down. I'm sick of carrying around my power belly and all the associated junk. I'm PROBABLY done competiting for the year, so I can sit down into a nice bit long training cycle and come back in the first half of 2010 and try to break (well, smash) some all time junior records.

The plan's to get down to 100kg in the next few months (around 108-109 at the moment), improve my cardio and keep the strength going..... So diet starts tomorrow - gonna crunch the numbers and decide on a plan first thing, gonna go do some sprints in the morning before that to wake up and test my cardio/fitness/running some stage tomorrow afternoon.

I plan on taking measurements in the morning as well, and judging my cardio on the following criteria;

Time over:
-half length of a football pitch
-full length of a football pitch
-lap of a football pitch
-shuttle run the length of a pitch

I dunno what I'm letting myself in for.

cardio,shoot me

cant watch any of the videos for some reason.

Hanley

cardio,shoot me wrote: »

cant watch any of the videos for some reason.

290kg Squat:

https://www.youtube.com/watch?v=1CjGlN_maHU

305kg Squat:

https://www.youtube.com/watch?v=VHd4y6FtH5Y

205kg Bench:

https://www.youtube.com/watch?v=r4hz3-3OlXE

Are those working???

Hanley

2km - 13mins 52seconds (6mins 26secs per km).


Straight out of bed and out for a run in my local park today. Per mapmyrun.com I covered a shade over 2km across grass and undulating terrian, so for the purpose of my log, the route is 2km exactly. Did it in 13mins and 52 seconds. Time was measured from about 5 seconds before I set off, and 15 seconds after I got back to the door. For the purpose of the log, 13 mins 52 seconds is the time to beat.

I don't think I've any need to try and run more than 2k. I think I'll be focusing on speed over that distance. Hoping to get back down to sub 5 mins kilometers. I think that 2k for time, plus HIIT stuff is more than enough than I need for fitness purposes. I see no reason, nor have any interest in running for prolonged periods of time.

Hanley

Here's some measurements from the month before my last comp in July where I went 272/190/245 at 100kg. I'm tempted to dig out old measurements and see if I can come up with some forumla which shows for every X% bodyfat and inch on my waist I gain, my total goes up X kg!!

I've added in measurements as of today too.

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, bodyfat = 17%

Weight on 5/7 - 96.86kg, waist = <35.5, >35 inches, calipers = 15/16mm, bodyfat = 15.4%

Weight on 27/4/09 - 109kg, waist = 39 inches, calipers = 21mm, bodyfat = 20%

From the calcs above, LBM's gone from about 82kg to 87kg. Been a decent enough year of gaining I suppose!!

cardio,shoot me

i can see those videos but the one from before just have white spaces, i also checked out ur youtube account and cant see them there either