The Miseducation of Jimbo Slice

Hanley

5/3/1 - Wave 2 - "5" Day

Diesel Crew Shoulder Warm up:
3kg 'bells - http://www.youtube.com/watch?v=xCp-YynBEvE

Pull Ups:
bodyweight 2x5

High Hang Power Clean:
60kg x3
70kg x3
80kg x3
90kg 2x3

Military Press:
40kg x5
47.5kg x5
55kg x5
62.5kg x10

Standing One Arm Dumbbell Press:
20kg 'bell 5x10

Close Grip Bench:
82.5kg 4x8

Chins:
bodyweight +5kg 4x6

Russian Twist / Woodchopper / Russian Twist / Woodchopper:
10kg x20 / plate 35 x8 / 10kg x20 / plate 35 x8

Pushups:
41 in 57 seconds

*Loads of various messing about including TGU's, Bosu ball squats, box jumps and a new one leg box jump PR*

Thoughts and all that jazz later.

Very happy with the hang power cleans. Haven't done them in a loooooong time and my form was pretty solid (imo!!). Have vids of them too.... Mods, can hang power cleans be used instead of full power cleans from the floor for the comp?

Hanley

High Hang Power Clean - 90kg x3 (1st set)

https://www.youtube.com/watch?v=a1m0xC1DsjA

High Hang Power Clean - 90kg x3 (2nd set)

https://www.youtube.com/watch?v=OR66d7u0u2E

41 Push Ups in a minute (ie 1 more than Kev :P)

https://www.youtube.com/watch?v=SosK8LsZFSw

itsallaboutheL

RE: pushups... hahaha excellent stuff

RE: Powercleans... you are a sick man and i hate you!!! :P:D

podge57

nice hang cleans, theyre a great upper back/trap exercise, im no expert but your form looks rock solid (esp compared to mine )

Hanley

Hanley wrote: »

5/3/1 - Wave 2 - "5" Day

Diesel Crew Shoulder Warm up:
3kg 'bells - http://www.youtube.com/watch?v=xCp-YynBEvE

Pull Ups:
bodyweight 2x5

High Hang Power Clean:
60kg x3
70kg x3
80kg x3
90kg 2x3

Military Press:
40kg x5
47.5kg x5
55kg x5
62.5kg x10

Standing One Arm Dumbbell Press:
20kg 'bell 5x10

Close Grip Bench:
82.5kg 4x8

Chins:
bodyweight +5kg 4x6

Russian Twist / Woodchopper / Russian Twist / Woodchopper:
10kg x20 / plate 35 x8 / 10kg x20 / plate 35 x8

Pushups:
41 in 57 seconds

*Loads of various messing about including TGU's, Bosu ball squats, box jumps and a new one leg box jump PR*

Thoughts and all that jazz later.

Very happy with the hang power cleans. Haven't done them in a loooooong time and my form was pretty solid (imo!!). Have vids of them too.... Mods, can hang power cleans be used instead of full power cleans from the floor for the comp?

Nice fun session today!!

The shoulder warm up is really nicely. Definitely recommended. I could really feel all my itty bitty shoulder area muscles working

Decided I wanna do a little bit of cleaning over the next while... not gonna do a huge amount but since I'm cutting down my 5/3/1 days to 3x a week I should be ok recovery wise.

Military's were alright. I don't like em, not gonna lie. Just gotta be done I suppose!!

The one arm presses were cool. Sickened by the crappness of the weight tbh.

My close grip bench was up a bit this week... could probably have got sets of 10's but I'll leave that til next week.

The chins were sweet. Was getting chest to bar on some reps.... gonna keep working on them and hopefully use a big plate. I wasn't hitting full extension on my first set, so worked on getting a full hang as I went on.

The woodchoppers were technically opposite ones, going from low to high. Not sure how much I like them, but combined with the russian twists I got some nice rotational work done today.

The rest of the workout was jst random fun stuff.... musta spent almost 3.5 hours in the gym today!!

kevpants

Hanley wrote: »

41 Push Ups in a minute (ie 1 more than Kev :P)

https://www.youtube.com/watch?v=SosK8LsZFSw

If only I could get back at you by being slightly better at something else..... Jumping or something..... maybe onto a box.....

Hanley

kevpants wrote: »

If only I could get back at you by being slightly better at something else..... Jumping or something..... maybe onto a box.....

Well in fairness... KING OF THE ONE LEGGERS!!!!

BossArky

Lol, good work on the push ups.

Hanley wrote: »

Very happy with the hang power cleans. Haven't done them in a loooooong time and my form was pretty solid (imo!!). Have vids of them too.... Mods, can hang power cleans be used instead of full power cleans from the floor for the comp?

Throw that suggestion into the sticky thread on the main forum. Could probably full power clean and hang.

Hanley

5/3/1 - Wave 2 - "3" Day

Diesel Crew Shoulder Warm Up:
3kg 'bells

Pull ups:
bodyweight 2x5

Hang Power Snatch:
20kg x5
30kg x3
40kg x3
50kg x3
60kg 2x3

Deadlift:
60kg 2x5
100kg x3
140kg x3
165kg x3
185kg x3
*belt*
205kg x7

SLDL off a plate:
110kg 4x10

Hanging Leg Raise (on a captain's chair):
2x12

*super setted with*

Natural Reverse Hypers (on a reg. hyper bench):
2x12

Nice little workout today. Still LOVING the Diesel Crew warm up and the pull ups felt good too.

Hang Power Snatchs went ok. Form's still pretty ropey, especially on the second set w/ 60kg but I think I should be able to tweak it as I go.

Gritted my teeth and got some on the DL's today. Still not at PR levels but an improvement on wave one where I only did 200kg x6 and 210kg x3.

SLDL's were nasty. I'll add a 5th set next week.

The super set was to flush out my back a bit, it's feeling a bit off. Gonna do some stretching and rolling over the next few days and hope it comes around before squatting next Monday.

Hanley

Vids of the hang power snatches;

60kg x3 - set 1

https://www.youtube.com/watch?v=vv4wVIpQXR0

60kg x3 - set 2 (the bad one!!)

https://www.youtube.com/watch?v=JuTv8k0XVVo

Hanley

5/3/1 - Wave 2 - "3" day

Diesel Crew Shoulder Warm Up:
3kg 'bells - 4 reps per exercise this time (had been 3)

Pull Ups:
bodyweight 2x5

Bench:
60kg 2x5
80kg x3
97.5kg x3
112.5kg x3
127.5kg x6

Lucy Press:
60kg x5
85kg 3x12

Dips:
bodyweight +7.5kg 4x12, 1x11.5 - grrrrr!!!

Pull Ups w/1 minute rest between sets:
bodyweight +5kg 17x3 (51 total reps)

Face Pulls:
plate 52.5 x12
plate 60 x12
plate 67.5 2x12

*super setted with*

One Arm Barbell Curls:
22kg 4x5

Pretty happy with today!!

My bench is actually starting to come back around. 127.5kg x6 isn't gonna set the world on fire, but it's getting close to PR levels of 135kg x5. 135kg goes on the bar for my "1" day next week, so if I can get that for 4 I'll only be 5kg off my PR which I'll take for this cycle!

Made an arse of the exercise order, shoulda done dips before Lucy Presses but I managed to get thru both of them ok anyway.

Decided I wanted to do some weighted chins today, and tbh I was wrecked by then so I wasn't gonna be capable of loads of reps in a set. Decided to just bump up the volume and shoot for 50 total reps across 3 rep sets. It took about 22 minutes in total. I'll cut the rest down 10 seconds next week and try to get 20 total sets for 60 reps in the same time.

The face pull/one arm curl super set was really rough. I had a think about my training, and my bench is always it's springiest/best pop off my chest when I'm doing loads of upper back work. This has dropped off a bit recently, and I think it's because my direct upper back work volume has done down drastically.

The one arm curls are very very hard. I was struggling to pop out 5 reps on my left arm. The right was ok tho.... Give em a try, they make your biceps work like nothing I've done before!

Hanley

400m run

10 Hill Sprints (sprint up, walk down, repeat)

400m run

All done in around 20 mins or so.... Had to fight a couple of manic dogs who were intent on chasing me down (seriously).

Fcuked now.

brutusthebarber

Hanley wrote: »

400m run

10 Hill Sprints (sprint up, walk down, repeat)

400m run

All done in around 20 mins or so.... Had to fight a couple of manic dogs who were intent on chasing me down (seriously).

Fcuked now.

How's the running coming along man? How many times a week are you getting out to fight manic dogs:)

Hanley

brutusthebarber wrote: »

How's the running coming along man? How many times a week are you getting out to fight manic dogs:)

Conditioning seems to be picking up decently well actually!! Gunning for 3x a week doing some form of cardio at the mo!

celestial

Hanley wrote: »

Gunning for 3x a week doing some form of cardio at the mo!

SYNTAX ERROR REPORT TO HELPDESK












Nice one - you should see what record you can beat out on the 100m sprint! I'll race ya!

Hanley

5/3/1 - Wave 2 - "3" Day

Diesel Crew Shoulder Warm Up:
4kg 'bells - 3 reps

Pull Ups:
bodyweight 2x6

Squats:
60kg x5
100kg x3
140kg x3
160kg x3
*belt*
180kg x7 - VOM

Squats:
135kg x10
125kg x10
115kg x10
105kg x10
95kg x10

Step Ups:
5kg 'bells in each hand 3x10

Pulldown Abs:
worked up to stack +20kg 2x8 - WEEEEEEEAK

The Diesel Crew warm up is the best thing ever. Seriously.

Chins are getting good. I'm going nice and comfortable with them right now. The tentative plan was 2 sessions with 2x5, then 2 with 2x6 etc etc

Squats were RUBBISH. As usual. I totally lost my squat mojo. I think I at least know what's going on now tho. My bar position is way too high, and my abs are weak as sh!t.

Dropped the bar position on the sets of 10 and kept my normal squat stance to try and get my groove back (like Stella!) and it seemed to make a really big difference. Hopefully with those adjustments 190 x5 will go next week and I won't be a million miles away from PR levels.

Step ups were funky. My left leg is gimpy. Seriously so. I can feel it struggling on the squats, and the difference in the step ups is noticable. More single leg work me thinks. Might start working it into my deadlift warm up.

I'm absolutely horrified with the state of my ab strength. I knew there'd be some drop off, but where they're at now is totally unacceptable. I've done stack +25kg 2x12 before so I'm way down at the moment. I'll have to go back to getting them in at the start of every workout again because my lifts are really suffering for them not being strong enough.

At least I'm starting to identify the problems now... so onwards and upwards!

Prezatch

Are you an accountant by any chance?

Hanley

celestial wrote: »

SYNTAX ERROR REPORT TO HELPDESK












Nice one - you should see what record you can beat out on the 100m sprint! I'll race ya!

Hahahahahahahaha!!! I posted a time for a football pitch a while back... I reckon with some hill running and a bit of power creation thru hang cleans and power snatches that should come down (I hope!!)

JoeyD wrote: »

Are you an accountant by any chance?

As much as I loathe to say it.... yup. Was that just a lucky guess??

Prezatch

Are you an accountant by any chance?

Hanley wrote: »

As much as I loathe to say it.... yup. Was that just a lucky guess??

No I was skimming through the diary from a while back, you posted up that you had 7 hours of mocks the day before a competition. I had the same....without the competition part :pac:

I have to say a huge fair play to you for being so dedicated to this. Studying for the accounting exams takes a lot of time and effort. I can't imagine juggling strict weight lifting and diet not to mention life in there too. I'm actually shocked!

Hanley

JoeyD wrote: »

No I was skimming through the diary from a while back, you posted up that you had 7 hours of mocks the day before a competition. I had the same....without the competition part :pac:

I have to say a huge fair play to you for being so dedicated to this. Studying for the accounting exams takes a lot of time and effort. I can't imagine juggling strict weight lifting and diet not to mention life in there too. I'm actually shocked!

Ahhhhh I see!! What exams are ya doing?? I'm doing the CAP 2's... only 2.5 weeks of hell left. SERIOUS day of study on the cards.

Having a life, training and working is pretty hard to balance at times tbh. It helps when you've an awesomely understanding girlfriend and friends who know you're not gonna go out on the p!ss every weekend and don't give you stick for being anti-social!

Prezatch

Yea CAP2 aswell. Pain in the hole really but it's the second last hurdle to get over until freedom. So close! I had hoped to get into the gym and throw on a few kilos of bodyweight during study leave but alas I failed. Definitely going to give it a stab come July though. God knows I'v been lurking around this forum long enough hah

Good luck with the exams

cardio,shoot me

Ok, im done googling it, what in the hell is a diesal crew shoulder warm up

Hanley

JoeyD wrote: »

Yea CAP2 aswell. Pain in the hole really but it's the second last hurdle to get over until freedom. So close! I had hoped to get into the gym and throw on a few kilos of bodyweight during study leave but alas I failed. Definitely going to give it a stab come July though. God knows I'v been lurking around this forum long enough hah

Good luck with the exams

Man study leave's not the time to be doing anything. Even tho I've more time off I'm not training as well as I have been. Totally got kicked out of my routine and even tho I'm not studying 24/7 it seems to be taking a lot out of me.

The exams will be fun... Just finished the Chartered Grind School SFMA grinds in NCI today. They were a big benefit. The guy reckon Company valuations, interest and currency risk, performance appraisal and decision making were key areas. Co. Val's has been on all the sample papers and the mock, and since there's only really 4 ways to calculate it ther's the possibility to pick up a good percentage of the marks in a short Q. Seems like the paper's gonna be approx 50/50 theory and computations too

That and Audit are my two dodge papers...

Best of luck with them too!!

Hanley

Hanley wrote: »

5/3/1 - Wave 2 - "5" Day

Diesel Crew Shoulder Warm up:
3kg 'bells - http://www.youtube.com/watch?v=xCp-YynBEvE

Pull Ups:
bodyweight 2x5

High Hang Power Clean:
60kg x3
70kg x3
80kg x3
90kg 2x3

Military Press:
40kg x5
47.5kg x5
55kg x5
62.5kg x10

Standing One Arm Dumbbell Press:
20kg 'bell 5x10

Close Grip Bench:
82.5kg 4x8

Chins:
bodyweight +5kg 4x6

Russian Twist / Woodchopper / Russian Twist / Woodchopper:
10kg x20 / plate 35 x8 / 10kg x20 / plate 35 x8

Pushups:
41 in 57 seconds

*Loads of various messing about including TGU's, Bosu ball squats, box jumps and a new one leg box jump PR*

Thoughts and all that jazz later.

Very happy with the hang power cleans. Haven't done them in a loooooong time and my form was pretty solid (imo!!). Have vids of them too.... Mods, can hang power cleans be used instead of full power cleans from the floor for the comp?

cardio,shoot me wrote: »

Ok, im done googling it, what in the hell is a diesal crew shoulder warm up

You need to read my log more, that's your problem

cardio,shoot me

Ill have you know ive read all 92 pages of this log :P

itsallaboutheL

cardio,shoot me wrote: »

Ok, im done googling it, what in the hell is a diesal crew shoulder warm up

http://www.dieselcrew.com/

absolutely excellent site Cardio, Smitty Diesel writes a bit on EFTS and t-nation the odd time u might have seen him, they do some fantastic grip and prehab stuff

Hanley

cardio,shoot me wrote: »

Ill have you know ive read all 92 pages of this log :P

Ah well then you're reading and not paying attention


Seriously tho, fair play. I don't think I've read that much!

cardio,shoot me

I like reading material, i think ive read every log

brianthebard

I'm going to have to try the whole warm up next week, could only remember a few bits of it.
Why is your ab strength down out of interest?

kevpants

brianthebard wrote: »

Why is your ab strength down out of interest?

Hanley is the eternal self depreciator. Some of it is just that he hasn't done ab pulldowns in a while, so he's not as good at them. It can be just neural, in that you have to learn them again and you'll find the strength comes back really fast. I'm sure all his training in the suits etc running up to the comp left s mark on his raw squat when going heavy for reps. Once again it's mostly neural.

That and you need to stop over-analyzing it Hanley! Give it a few more cycles and the PR's will come. I'm like a broken record at this stage. Reminds me of this scene

https://www.youtube.com/watch?v=uY6k50qB4Ys