The Miseducation of Jimbo Slice

d'Oracle

I'm not exactly knowledgable about the sport.

Hanley

d'Oracle wrote: »

I'm not exactly knowledgable about the sport.

You expect me to raw bench 225kg??

d'Oracle

Hanley wrote: »

You expect me to raw bench 225kg??

Good point.:rolleyes:

I'm a bit lethargic tonight.

Hanley

d'Oracle wrote: »

Good point.:rolleyes:

I'm a bit lethargic tonight.

Don't get me wrong, I totally could if I wanted. Swear.

d'Oracle

Out of curiosity, why equipped over Raw?

Is there any particular reason you chose to lift equipped?
Is it just the lure of the huge numbers?

Hanley

d'Oracle wrote: »

Out of curiosity, why equipped over Raw?

Is there any particular reason you chose to lift equipped?
Is it just the lure of the huge numbers?

It's just more fun tbh. Easier to measure against international level as well because that's how everyone competes in the IPF!!

Scuba Ste

Hanley wrote: »

One Arm Scap Raises:
3kg 'bell 2x6

What exactly are these??

I thought I knew every conceivable scap exercise. But no.

d'Oracle

Scuba Ste wrote: »

What exactly are these??

I thought I knew every conceivable scap exercise. But no.

There are an inconceivable amount of scap exercises.

Hanley

Scuba Ste wrote: »

What exactly are these??

I thought I knew every conceivable scap exercise. But no.

I dunno if that's the "official" name. I'll have to check my scab exercise hand book.

Anyway lie face down on a bench, dumbbell in one hand and raise your arm straight out with your palm facing down until it's around parallel to the floor. When it'll go no further, twist 90 degrees so your thumb's facing up and then it should lift a bit more.

Hanley

<<Smiling but we're close to tears....>>

Foam Roll - Legs and Upper Back

Hip Mobility - 4 movements

Beltless Squat:
60kg 2x5
100kg x3
130kg x2
150kg x1
170kg x1
187.5kg x1
157.5kg 2x3
137.5kg 2x5

Chest Supported Row:
plate 67 x12
plate 90 5x12

CS Dumbbell Raises:
10kg 'bells 5x10

Diesel Crew Shoulder Warm Up:
7kg 'bells x3 per position

DC Curls:
up to plate 57 x11-8-5rp

One Arm Machine Preacher Curls (@ door):
plate 15 x12-8-6rp

Quad and hip stretches

I found my squat groove Took my stance in a bit and suddenly the bar started shooting up. Happy days I'd say attempts of 180/190/200 are locked in for the CFT now. I'll go to 192, 162 and 142 respectively on Saturday or Monday depending on how I feel after DLs tomorrow.

Upper back work's going well. Gonna keep pushing that hard because it'll become increasingly important if I wanna go after a big shirted bench. I'll move up a plate on the CS rows and go for 10's next week. Maybe 3-5x10.

5x12 on the CS raises next week, and a second set with 7kg on the DC shoulder warm up.

DC curls were cool, nice feeling off them. Same with the one arm preachers. The machine really locks ya into this nice range and lets you focus on working hard to get that last rep.

Gonna build some sh!t this evening, and probs go for a walk tonight. Keep it moderate to be as fresh as possible to DL tomorrow. 220 x2 should go alright. But you never know with these things, esp on a diet!

Scuba Ste

Hanley wrote: »

I dunno if that's the "official" name. I'll have to check my scab exercise hand book.

Anyway lie face down on a bench, dumbbell in one hand and raise your arm straight out with your palm facing down until it's around parallel to the floor. When it'll go no further, twist 90 degrees so your thumb's facing up and then it should lift a bit more.

Cheers, I'll give these a shot and see how they feel. Can't get enough of my scap exercises

Hanley

<<My wifebeater..>>

Deadlifts (beltless):
60kg 2x5
90kg x2
120kg x1
150kg x1
190kg x1
220kg 2x0 - srsly

Speed Deadlifts:
180kg 3x3

Clean Pulls:
155kg 3x5

SLDL:
165kg x5

Lots of arm work to make me feel better

Cardio:
30 minutes crosstrainer
30 minutes incline treadmill walk
20 minutes bike

Well, y'all may as well laugh now. I missed a fcuking 220kg deadlift 2x. Like it got to mid shin and just no more both times. Maybe all the cardio, the two near max squats in 4 days and general business hasn't been good for my deadlifting.

Then I had to watch Grahamer pull 270 x7 and 250 x10. Sound.

I'm not gonna DL til the CFT and hopefully salvage something there. I REFUSE to get amped for anything under 240kg. Hopefully this is just a temporary blip and a bit of rest will bring me back around.

Cardio was good... very Cardioy.

Off to see Back To The Future now. WIN!!

COH

You got the arm work done, thats the main thing... deadlifting is SO last month anyway

Hanley

COH wrote: »

You got the arm work done, thats the main thing... deadlifting is SO last month anyway

My vagina was seeping so badly during them that I didn't wanna push any further in case I damaged my womb. Valid concern, I think.

Inspector Coptoor

Hanley wrote: »

My vagina was seeping so badly during them that I didn't wanna push any further in case I damaged my womb. Valid concern, I think.

thats, eh, pleasant.

sanitary towel to the squat rack for Hanley

Hanley

Liam Henners257 wrote: »

thats, eh, pleasant.

sanitary towel to the squat rack for Hanley

I was gonna call it "pulling a Henners" since I lost a load of weight, started doing cardio and my lifts went down, it can be your version of IDIBISHDI

itsallaboutheL

Hanley wrote: »

I was gonna call it "pulling a Henners" since I lost a load of weight, started doing cardio and my lifts went down, it can be your version of IDIBISHDI

Inspector Coptoor

i ran into that one.

so something useful instread of slagging me off and tell me what to do with the smolov for bench programme after i finish up the mesocycle next sat.

i take a week off benching, text my max and then?

itsallaboutheL

Liam Henners257 wrote: »

i ran into that one.

so something useful instread of slagging me off and tell me what to do with the smolov for bench programme after i finish up the mesocycle next sat.

i take a week off benching, text my max and then?

thought you were gonna let the lads in IP do your programming

Inspector Coptoor

itsallaboutheL wrote: »

thought you were gonna let the lads in IP do your programming

i am, for everything exceopt bench.
just wanna get the benchto a quasi decent first

Hanley

Liam Henners257 wrote: »

i ran into that one.

so something useful instread of slagging me off and tell me what to do with the smolov for bench programme after i finish up the mesocycle next sat.

i take a week off benching, text my max and then?

....you talk to Will!!

Hanley

Last Saturday...

Smolov Press - Week 3, Day 3:
got to 75kg 5x5 and then had to push press the last couple of reps of the final sets

Serious amount of gunzz and chest pumping

Dips:
enough reps to make something pop in my chest

Hanley

<<Tonight... tonight...>>

Smolov Press - Week 3, Day 4:
50kg x3
60kg x2
70kg x1
82.5kg 4x3

Double Overhand Barbell Holds (thicker bar):
80kg x10 count
110kg x10 count
140kg x10 count
152kg x30 count - WOOT!
142kg x30 count
132kg x30 count

Hook Grip Holds:
80kg x15 count
90kg x15 count
100kg x15 count
112kg x15 count

Strict BB Curls (w/ back againt wall):
42kg x12-8-6rp

Concentration Curls:
15kg 'bells 3x12

Seated Dumbbell Powercleans:
15kg 'bells 3x6

Cardio:
Tabata intervals on bike - 2.37km
10 minutes Crosstrainer
10 minutes incline treadmill walk

Bleurgh.

Pressing shoulda been 80 but I had to be an idiot and go with 82. I'm confident that I still have a shot at pressing bodyweight on Saturday even tho I was crap today.

Biceps were sick jacked yo. Same weight and beat reps on both next week.

Seated DB PC's were too heavy tbh.

Tabata Intervals make me hate my life. It was disgustingly horrible.

Back dieting hard again.

itsallaboutheL

What is it one log for your ego and one for your hair?

Hanley

<<She's gonna walk around my place in my wife beater...>>

Hip Mobility - 4 movements

Squats (beltless):
60kg 2x3
100kg x2
140kg x2
160kg x2
180kg x3
160kg x5

Skull Crushers:
40kg x10
50kg 3x10

CS Rows:
plate 75 x12
plate 97 3x12

One Arm Scap Raises:
3kg 'bell 3x8

Speed Pulls:
110kg 8x2

Crosstrainer:
15 minutes

Stretching:
Hips
Quads
Glutes

Solid. Was planning to just work in doubles on the squat, but a triple with 180's basically shaking hands with 200kg and it was comfortable. Probs woulda gone to 5, and forced out 10 with 160 if I had to. I reckon they're around all time beltless PR levels too, which is VERY encouraging. I'm gonna go back to belted training after the CFT.

Plans heavy squats (x1, 2x3, 2x5) with heavy rack pulls on one day, and speed pulls plus high rep squats on the other (x10, x15, x20).

Skulls were srsly solid. Dunno what happened there, probs cos I didn't train shoulders before. Will go for 52 next week and roll the **** outta my triceps to try and make em feel nicer.

Didn't do dips or DB FP cos I'm still tryna protect my pec a bit.

Rows were alright. 3x12 was the limit wit that weight tbh. I'll go up a plate and try x10 next time. Was meant to do par. grip cable rows but it was in use.

Scap stuff was good.

Planned on doing speed pulls tomorrow but I figured since Kev M had the bar loaded with 110 I may as well work in. Went decent. I'll get 130 10x1 in tomorrow and hopefully wake my deadlift back up for Saturday.

Cardio was ghey but neccessary. Cut it 5 minutes short so I could strech cos I was starting to tighten up a bit.

Hanley

<<Get on up...>>

Foam Rolling w/ pipe

Speed pulls:
60kg x3
100kg x2
140kg 6x1

Press:
35kg x3
50kg x2
62kg x1
72kg x1
82kg x1

Hip mobility stuff

Tabata Row:
Distance - 1,069m

Just keeping loose today. Didn't do a whole lot. Speed pulls weren't snappy enough. Pressing was solid tho. Nearly jumped to bodyweight for the sake of it, but banked it for Saturday instead.

Tabata Rows - FML. The C2 is the one piece of cardio equipment capable of reducing me to a quivering mess every time I use it.

d'Oracle

I dislike referring to the C2 as a cardio machine.
Cos cardio isn't edgy or cool.

Also, what are you opening with?

Hanley

d'Oracle wrote: »

I dislike referring to the C2 as a cardio machine.
Cos cardio isn't edgy or cool.

Also, what are you opening with?

Maybe I'll call it Hitlers hommage to Stalin.... or something along those lines?

Planned attempts:
S - 180/190/200
P - 80/90/92 or 95
D - 220/more/a bit more

d'Oracle

Hanley wrote: »

Maybe I'll call it Hitlers hommage to Stalin.... or something along those lines?

http://hipsterhitler.com/2010/10/olympics/

Hanley

d'Oracle wrote: »

http://hipsterhitler.com/2010/10/olympics/

Holy ****. That's sick!!! Love it.