The Miseducation of Jimbo Slice

Hanley

the drifter wrote: »

Are the paused GM's done in a rack? are you pausing on the pins?

Nah just paused in mid air wit the bar on my back

podge57 wrote: »

Are the barbell holds just for grip strength, or are they more of a forearm exercixe? Or both?

Looks like you'll be getting a visit from Mr.DOMS too

Holds are just for grip strength. I've baby sized hands and will probably never have prodigious levels of grip strength, but I'm fighting hard to increase it all the time.

And lolz I thought I got away with it last week, then Mr. DOMS showed up 24 hours late. The cnut.

COH

Where'd the high volume squatting come from all of a sudden? IDIBISCOHDI

itsallaboutheL

COH wrote: »

Where'd the high volume squatting come from all of a sudden? IDIBISCOHDI

BOOM

the drifter

I think the bear advised him do it...

Hanley

COH wrote: »

Where'd the high volume squatting come from all of a sudden? IDIBISCOHDI

It's more "where'd the squatting come from?" :D

Hanley

the drifter wrote: »

I think the bear advised him do it...

No... The extent of Ger's involvment was him fixing my deadlift. That's a fairly mammoth task!!

The high rep squatting is just because it's always been good to me when it comes to gaining strength. I haven't squatted hard in a while, and it's a good way to break myself back in.

And I plan on running Smolov base in about 3.5 weeks so I'll have lots of low rep high frequency squatting in there, so no need to kill myself now with it.

No DOMS today either. Yet. Tho my hips feel a bit "throbby" if that makes sense...

Hanley

<<Buy my old album...>>

Foam Roll w/ pipe - legs, upper back and arms

Pull ups:
bodyweight 3x12

Shrugs:
50kg 'bells 3x15 paused

DC Curls:
warm ups
plate 57 x12
plate 65 x12
plate 57 x12

Concentration Curls:
12.5kg 'bell 3x15

Barbell Curl:
20kg x5
30kg x5
40kg x5
45kg x5
50kg x5
52kg x5
55kg x5

CrossTrainer:
25 minutes

Total Kcals - 2,100, 210g protein, 150g carbs, 73g fat

Good sesh. The pull ups were nice... good feeling all over, tried to fully extend my arms - shoulder still dislikes.

Shurgs are to keep L happy.

My arms were super pumped after all that sh!te. I wish I could be as vascular as I was in the gym 24/7.

Up a plate on the curls next week, try to hit around-ish the same number of reps.

Conc. curls up to 15kg 'bells.

BB curls up toward 60 x5. I like the heavy effort at the end. Feels nice.

Gonna up my cardio again for the next two weeks. Walk home from work plus in gym cardio 3-4x a week's on the cards. Probably talking an addition 4-5 hours of low intensity cardio weekly.

itsallaboutheL

Your traps are so shit that you can't even spell shrugs correctly...:pac:

Hanley

itsallaboutheL wrote: »

Your traps are so shit that you can't even spell shrugs correctly...:pac:

itsallaboutheL

Hanley wrote: »

You misspelled "shrugs"....

Hanley

itsallaboutheL wrote: »

You misspelled "shrugs"....

Ohhh you mean a "typo".

https://www.youtube.com/watch?v=MSHaCzb3yYk

Hanley

<<Turn it up on your radio...>>

Thrusters:
60kg x5
70kg x3
80kg x2
95kg x1
107kg x1 - PR
87kg 2x3
77kg 2x5

Standing DB Press:
27.5kg 'bells 2x10, 1x8

Seated Machine Press:
plate 75 5x12

Skull Crushers:
42kg 3x10

Rolling Dumbbell Extenstions:
15kg 'bells 3x12

Seated Dumbbell Powercleans:
10kg 'bells 3x15

CrossTrainer:
25 minutes

2,200kcals - 220g protein, 100g carbs, 92g fat

Grand sesh. Was feeling alright going in.

107.5kg thruster was solid enough, jarred a bit on the way thru but managed to hold my position well enough to finish. The back down sets were easy. 110kg x1 next week and +5kg on the drop backs.

Dumbbell presss was ok - hardest part seems to be keeping my upper back stabilised all the way thru. Next week's my last shot at them, so I'll go to 30's and see how many reps I can get across 3 sets. My left shoulder doesn't really like them that much unfortunately. I'll probs go 15-12-9-6-4 barbell pressing in lieu.

Srs pump off the machine press - up a plate next week.

Most sets on the seated DB PCs next week. Upper back was a bit rough after shrugging yesterday, and I'm conscious that I have to DL tomorrow too.

Skulls were good... 45kg next week.

Rolling DB extenstions were done PROPERLY this week. I had jus basically been doing a lying dumbbell extenstion. Much nicer the right way. Up to 17.5's next week.

Ill up a plate on the reverse grip curls next time.

Cardio was ghey.

I'm tryna figure out how much of a deficit I'm running...

I'm eating at my BMR, assuming an sedentary enough activity level then maintenance kcals are about 2,800. Add on 300kcals for the lifting, and 200kcals for the cardio and you're talking approx. 3,300kcals. Intake was 2,200... so deficit of 1,100 give or take?!

the drifter

how long do these sessions take you?

Hanley

the drifter wrote: »

how long do these sessions take you?

Including cardio and lots of talking, that one took 90 minutes. Why?

the drifter

no reason...im finding mine taking the same now with smolov....

Hanley

the drifter wrote: »

no reason...im finding mine taking the same now with smolov....

Yeah they will. I think I'd a 3 hour one when I did squat, bench and curls.

Hanley

<<Crab apple kids...>>

Rack Pulls (below my knee):
60kg 2x6
100kg x6
140kg x6
*belt & straps*
180kg x6
210kg x6
220kg x6
190kg x10

Deadlift off 25kg plate, no belt:
70kg x10
110kg x10
150kg x10

Pendlay Rows:
60kg x10
95kg 3x10

Kroc Rows:
50kg 'bell x16 - eh goodbye 3 reps?!

Shrugs:
60kg x10
100k x10
150kg 3x15

CrossTrainer:
20 minutes

Kcals:
2,100 - 225g protein, 150g carbs, 70g fat

Training was good. The rack pulls are freaking nice. Could really feel my hamstrings tearing apart on them. Strapped up early cos I was using a bent bar which has a tendency to roll and put unnecessary pressure on my bicep when I try to pull with it. Definitely up to 230kg x6 and 200kg x10 next ttime. Felt really strong on them.

Def. pulls were good again today. Hamstrings and back were on fire. +10kg to all sets next week.

Pendlay's were teh suck, again. +5kg again next week.

Kroc Rows fell apart for whatever reason. I think it was my sandy vagina.

Shrugs were shrugs. Smith machine was being used today so I just went at it with a bar.

Hanley

50,000 views in 9 months on my log... happy out.

Here' a pic from today to celebrate



Holding a serious amount of water and looking puffy still, but 2-4 weeks more, a water deplete, some creatine and a carb up should have me in good nick.

dartstothesea

Oh, do you not normally take creatine?

Hanley

dartstothesea wrote: »

Oh, do you not normally take creatine?

Nah not really. Never when I'm dieting, tho I shoud.

I'm literally gonna throw everything at my body when I start Smolov... 3,200kcals, creatine and anything else I can think of!!

d'Oracle

Hanley wrote: »

Holding a serious amount of water and looking puffy still, but 2-4 weeks more, a water deplete, some creatine and a carb up should have me in good nick.

For what?

Hanley

d'Oracle wrote: »

For what?

For your mum.

https://www.youtube.com/watch?v=K1iifyImWtk

brianthebard

Hanley wrote: »

Nah not really. Never when I'm dieting, tho I shoud.

I'm literally gonna throw everything at my body when I start Smolov... 3,200kcals, creatine and anything else I can think of!!

You're going to blow up. It'll be more interesting than the transformation tbh.

Hanley

brianthebard wrote: »

You're going to blow up. It'll be more interesting than the transformation tbh.

At this stage I'm extending it to try and enhance the kickback I get - I'd like to get my suprailliac fold to 6mm and then go from there.

Only problem with running Smolov is that I won't get to train my upper body as much as I'd like. I think I'll just have to focus on some big ass movements.

Like;
Day 1 - rows + biceps
Day 2 - press + triceps
Day 3 - deadlifts
Day 4 - more pressing + arms

Literally only have 2/3 movements after squatting, but have em high volume. The additional kcals should be unreal for recovery.

Hanley

<<Twist it in the air>>

Pull ups:
bodyweight x6
+5kg, +10kg, +15kg, +18.75kg x6
+13.75kg x8

Kneeling Pulldown:
cable crossover stack 3x15

C/S Row:
plate 97 3x10

Strict Curl:
45kg x11-5-4

Dumbbell Preacher:
+15kg 3x12

Machine Preacher @ door:
plate 40 x11
rp
plate 30 x12
rp
plate 25 x14

One Arm Scap Raise:
4kg 'bell 3x8

CrossTrainer:
10 minutes

Treadmill:
5minute warm up jog
45 seconds @ 16km/h, 90 seconds @ 7km/h x3
75 seconds @16km/6
5 minute walk

Had a big post typed up and then boards ate it. The f*cking **** so here's the short one.

Hanley

<<Long enough for something to go wrong....>>

Foam Roll & Hip Mobility

Beltless Squat:
60kg 2x5
100kg x3
140kg x1
160kg x1
182kg x1
152kg 2x10
137kg x14 + an owwwie

Hack Squat:
+30kg worth of plates x20

GM's (paused):
70kg x12
90kg 2x12

Double OH Barbell Holds w/ thinner bar:
90kg x10 count
120kg x10 count
140kg x10 count
160kg x10 count
170kg x10 count
180kg x45 count - PR

Pulldown Abs (paused):
stack x12
stack +10kg 2x12

CrossTrainer:
20 minutes

Kcals:
2,100

Happy enough out... Squats were solid enough. The 182kg single wasn't the best, but it went smooth. Just wanted a bit of weight on my back so the 152kg wouldn't feel too heavy. My hamstring was pulling quite badly during the first set... to the extent I'd unloaded the bar and was gonna knock it on the head... then I decided I wasn't gay and better do it.

The 137 was a comedy set. Got to 10 handy and then everything started to shake. Got thru rep 14 ok... but it felt like my abs were gone. Decided to go for 15 and crumpled. Kev M was spotting me and there was no way I was getting pulled out of it, so I dumped the bar forward and it clonked me on the way thru. Not nice.

There was no point tryna do a 20 rep squat set cos my abs were gone, so I hopped on the hack instead pretty soon after. 30kg is pitiful, but a start.

There was lots of lying on the floor and dry heaving after all that. I'll go to 162 x10 and 140 x15 next week, and then 60kg on the hack.

GM's were solid. Up to 100kg next week I reckon.

Chuffed wit the BB holds - big PR there. Was pulling them outta the rack today. Deffo going for 190-200kg next week if I'm using the thinner bar again.

PDAs were the usual - up to +15 next week.

Cardio was bleurgh.

Overall volume today was a bit lower cos I'm conscious that I have to deadlift in about 48 hours time!!

Kev M

Hanley wrote: »

<<The 137 was a comedy set. Got to 10 handy and then everything started to shake. Got thru rep 14 ok... but it felt like my abs were gone. Decided to go for 15 and crumpled. Kev M was spotting me and there was no way I was getting pulled out of it, so I dumped the bar forward and it clonked me on the way thru. Not nice.

Yah sorry about that one. Should have been in much faster. Really thought you had it because the 14th was solid as hell.

Hanley

Kev M wrote: »

Yah sorry about that one. Should have been in much faster. Really thought you had it because the 14th was solid as hell.

Haha tbh there was no pulling me outta it regardless of how fast you got in... my upper back had caved like!! First time I've EVER dumped a squat tho... kinda cool I guess :pac::D

kevpants

Kev M wrote: »

Yah sorry about that one. Should have been in much faster. Really thought you had it because the 14th was solid as hell.

Not much you could have done once Hanley decided to dump though. If he totally caved from fatigue rather than got stapled because of weight it's harder, ironically. I know, I pulled him out of a 240kg raw squat easy enough because his shape was ok, it was just too heavy to get off the bottom. If he'd have been like a wet noodle we'd both be dead right now

Hanley

kevpants wrote: »

Not much you could have done once Hanley decided to dump though. If he totally caved from fatigue rather than got stapled because of weight it's harder, ironically. I know, I pulled him out of a 240kg raw squat easy enough because his shape was ok, it was just too heavy to get off the bottom. If he'd have been like a wet noodle we'd both be dead right now

Yup... nail on the head there tbh. The reason I dumped it was because I knew I wasn't in a position to help you back with it. F*ck all ya coulda done like, you stabilised me for long enough so that I could have a think about it... couldn't have asked for more