The Miseducation of Jimbo Slice

back on topic; do you stretch or do any warm ups cardio or otherwise before your sessions? and if not is there any particular reason you dont or you just dont see the need?

Cardio, no need imo. It just takes away energy.

I do alot of dynamic stuff tho. Torso twist, arm cirlces etc, then of course the hip mobility stuff.

Actually the first exercise you see there is russian for a "long pull" which is basically a power snatch. Lots of bar travel means, imo, lots of muscles getting ready for action, and since it's light it's not too taxing. Just enough to get the blood pumping. The 2 exercise that follow, the wide grip press and OH squat are great for flexability and take care of pretty much the whole body too.

So yes, I do do warmups, but not in the traditional 5 minute run and 10 minute stretch. I like to keep them specific to what I'm doing and they seem to be doing the job so far!

OK so firstly a quick update. I have the beginnings of what could lead to a stomach ulcer, amongst other things, so I'm on a cocktail of anti-biotics and the likes. One of which is flagyl. It one of the most hard hitting things I've ever taken. If anyone has ever taken morphine they'd know what I'm going thru now. Within 1-2 hours of taking it i feel so violently ill and nauses that I can't move for about 3 or 4 hours, it's the type of feeling you think you'll never get over. It really is that bad.

I took it at 8pm last night and I was still dying at 1am and I STILL didn't feel right when I woke up Needless to say I wasn't looking forward to training today.

Everything felt heavy. I got to 155x3 and was like ugh.... this sucks.

Loaded the bar to 175kg and it was like this wave of complete and utter rage washed over me. I usually only get like that before lifts in the 2-3 weeks before comps and on the day itself but I knew it was going t otake everything I had today.

Don't thinkg I've ever acted like that in a commercial gym so I'd say Iwas some sight.... OH and some how I ended up with one of my fingers burst open and covered in blood. Don't know WTF happened..

Smolov, Week 2, Day 3

Protyazhka, Wide Grip Behind Neck Press, Overhead Squat (in one big long set):
20kg x5
30kg x5
40kg x5

Squat:
60kg x3
100kg x3
*briefs*
135kg x3
155kg x3
175kg 7x5

Dumbbell Curls:
10kg x15
15kg x12
20kg x10
22.5kg x6
12.5kg x20

*super setted wth*

Cable tricep work (over head extenstions for the first 4 sets and pushdowns for the last):
1x15
1x12
1x10
1x8
1x50 (pushdowns)

Today was just one of those days that is as hard on your minds as your body. And coming thru it makes me feeling fcuking invincible.

Royyysh... bit of a disaster lads.

My rib started to hurt a hell of a lot on Sunday night. And then I thought back to training and realised "****, my belt kept hitting my ribs cos I was wearing it higher than normal". Then I rememberd stories about how people fractured and bruised their ribs cos of this (especially witht he belt I use, Inzer 13mm lever).

So needless to say I can't really support any weight on my shoulders.I could have ploughed thru the last week of Smolov regardless but since I'm 12 weeks away from the WDFPF world championships I decided for once to listen to my body and kill Smolov. Hardest descision I've had to take in a while cos I was going great on it but thaknfully my brilliant girlfriend managed to talk some sense in to me.

It was only when I sat down today and read back over my logs that I realised I haven't deloaded my squat in over 7 weeks. Basically I've squatted 13 times in 47 days, that's an average of just over every 3 days. Been above 80% for all but 2 of them. The average intenstity was about 83% and I was up over 90% 3 times in that period. Almost every day has been over 5 reps with that percentage too so as you can imagine I've been consistently wokring VERY hard. No wonder my hips are so beat up.

If I had ploughed ahead I would have had a week off, then tested my max, week off, 4 weeks of sheiko and then into my suit and wraps. I woulda crashed SOMEWHERE along there if I wasn't made realise what I was going to myself (i was still thriving up until I busted my rib tho so I dunno...)

Anyway, I had to take it easy today.

Speed Bench:
60kg x5
75kg 2x3 (close)
80kg 2x3 (medium)
85kg 4x3 (pinky on rings)

STRICT military press:
60kg 3x8 (one clean off the floor per set)

Tate Presses:
15kg x5
20kg 5x5 (my extenstion strength sucks right now)

"Noses": (no straps)
bodyweight x15,12,10,9,8

Seated Dumbbell Powercleans:
12.5kg 3x12

Lots of hip mobility work then...

sumo pull:
60kg 2x5


My sumo form's all screwed up. I'm way too far forwards (probably due to all the squatting). I'm gonna keep the bar weight below 100kg for the next 3 weeks before I go into the Sheiko cycle and just work on getting my hips back to 100%.

Bar speed on the bench was sick. Really happy with it.

Strict MP's are fun. Bar was rocketing off my shoulders but dying near lockout. Which is strange...

I'm gunning for 5 sets of 15 with the kroc pull ups. Could really feel my back working, and needless to say it fried my grip (which is in need of improvement anyway).

The Tate's were pitifully weak. It's a starting point tho. I want to do them with 30kg bells for 5x5 before the world championships.

So yeah... working on things I've neglected for the next 3 weeks. Try to build up some extra strength in the muscles and then convert that to bigger lifts via Sheiko.

Time will tell if I get it right...

tribulus wrote:

Uggh broken rib? My mere 11mm lever has been quite awkard to use lately too.

Yeh, who have thought it. You're gonna have to watch out for that one too now


Anyways today was a bit of a trial session to see what I could actually do pain free. I wanted to do some deadlift work but obviously full ROM and my belt were out and since my grip and lockout are whats lagging I decided to train them as best I could.

Rack Pull from below my knees (no belt):
60kg 2x5
100kg x5
140kg x5
160kg x5
180kg x5
200kg x5

RDL's:
140kg x6
160kg x6

Fat man rows: (http://www.personalfitnessprogram.com/pages/diagrams/supinebodyrow.gif)
bodyweight x8, 8, 7, 6

Face Pulls:
3x15

Farmers walks w/dumbbells: (no straps)
'50kg bells 2 lengths x3 sets

I decided to do something a little different with the farmers walks. They're not something I've ever really done more than once every six weeks. So I'm gonna keep them in for 4 weeks and see if they do anything for my grip. A "length" was the distance between 2 lines on the gym floor, I'd then turn and walk back to where I started. Each Length is 13 normal paces. Don't know how it measures out, don't really care either.

I was super stoked with the rack pulls. My best ever from that height was 200x3 and that was with a sharp bar, loadsa chalk and a belt. None of which I had today. I was a bit surprised how strong I was on them actually.

The RDLs... something felt off. Lets face it, who wants to do them after heavy rack pulls anyway? My PR's 170x8 so I'm not too far away from that.

The fat man rows were there because I wanted to do some row that wasn't going to put a load on my lower back. First time I did them and they were surprisingly hard. The rep only counted if my chest touched the bar.

Nice little session. It's always fun to do new things and come back to old ones.

I've a bit of time on my hands at the moment since I'm not squatting so I've decided the most effiecent thing that I could be doing is bringing up my grip and abs.

Kroc Rows:
27.5kg x12
37.5kg x12
45kg x27

Farmers Walks: (1 Length = distace between 2 specific points in the gym, about 13 normal steps, 2 lengths = 1 Length, turn, walk back to start.... etc)
50kg 'bells 4 Lenghts per set, 3 sets
50kg 'bells 3 Lengths per set, 1 set

Dumbbell Curls:
12.5kg x15
17.5kg x12
22.5kg x6

Decline Sit ups:
BW x12
10kg plate behind my head 5x6

Stretches, Glute work, IT band rolling on a 3kg med ball.

Previous PR on the Kroc's was 25 so I guess I'm doing ok. I wanna do 35 reps before I move up in weight. Grip was what went on them.

The Farmers Walks saw an immediate improvement from last week. I doubled the lenght I could carry them and did as many sets. The last length on the last 3 sets were literally with my left hand wide open holding on by the tips of my fingers. If this doesnt help me to hold onto max pulls beter then I don;t know what will!

Abs are sore already. Ugh. As always the stronger I am thru my core, the more I'm gonna get outta my suit when I put it on so this is a big thing that I need to work hard.

For the last 6 weeks my hips have been feeling really bad. I reckon it's mostly down to a tight pirformis so I've been stretching it multiple times per day so hopefully it'll come around when I start squatting again in about 2 weeks.

If you wanna get funny looks in a commercial gym, charge around the place with 50kg in each hand. Gets them every time!!

I was really eager to get into the gym today. I had planned on pushing the weights to a level I haven't done before (not in that they're maxes, but I was I guess you could say working up to get an idea of how things were going).

Speed Bench:
60kg x5
70kg x5
80kg 2x3 (close)
85kg 2x3 (medium)
90kg 4x3 (pinky on rings)

STRICT Military Press: (each set cleaned from the floor)
60kg x5
70kg 3x5

Tate Press:
20kg x5
22.5kg x5
25kg 4x5

"Noses": (no straps)
bodyweight 3x12

Seated Dumbbell Powercleans:
12.5kg 4x12

Scap Retractions/face pull sorta things:
5x15

Then some piriformis and hip flexor stretching, glute work, I rolled each IT band twice for about 2 minutes per side and tried to get at my piriformis on each side for a couple of minutes too.

My speed was good today. 90kg's about 65% so I'm probably reaching the upper limits of true dynamic effort work. I think I'll drop the bar weight back to 70 or 75kg next week and add in doubled mini bands.

The MP's were fun. I had a rep or 2 in the tank on each one. My standing strength has always been about 10kg behind my seated strength so I can assume that's about 15-20kg better than it was when I last did them about 4-5 months ago.

I was literally pushing the bar THRU the roof. The ceiling in TF were I was doing em was kinda low.... They had thos really light ceiling tiles and I ended up knocking the **** outta one of them.Ooops...

Tates... Extenstion strength's coming along. Tried to do a couple of reps of regular tricep extenstions at the end and my left elbow just sorta went "what the hell are you thinking?? Do you not remeber tearing me 4 weeks ago doing this???"

The DB PC's took care of my upper back so I just did some scap pulls to make sure everything stays healthy in that region.

Hips are feeling a bit better too.

I can't wait to get started on Sheiko again....

Cheers....

The only thing that I've seen that REALLY effects it to any noticable extent is my showering habits. If I don't shower as soon as I'm done in the gym (before the sweat drys in) then I'll have a load of spots the next day.

Even if I shower as soon as I get home from the gym it doesn't matter. The damage is done by then...

Thanks guys. I'm actually surprised at how well it's responding to the workload I'm putting on it. Adapt or die and all that....

Trib, I've been doing my face puls with a tricep rope so i guess you could say they were neutral??

And yup, below my knees on the pulls.

Anybody who knows Hercs will understand what I mean when I say today was a day for big lifts.

Bench: (full range)
60kg x10
80kg x5
100kg x5
110kg x5
120kg x5

2 Board Press:
120kg x3
130kg x3
140kg x3

4 Board Press:
145kg x1
150kg x1
155kg x1
160kg x1

Lateral Raises:
10kg x15
15kg 3x12

Pulldowns: (palms facing me)
worked up to one plate more than last week over 5 sets, 12 reps
drop back to half the stack, 1x20

Doubled Miniband Pull Aparts:
3x15

The full ROM 120 was SO easy for the first 3 reps. I felt spring loaded. The upper back strength is making a huge difference.

140x3 off 2 boards equals my PR so I'm delighted with that...

160 is ANOTHER 5kg PR off 4 boards. The bar came about an inch off them and stalled for a split second before I muscled it up. I was told afterwards it looked like I "hit the pause button" mid rep. Lolz... Anyway, shirt goes on next week. It'll be interesting to see what I can throw up.

Nothing else special to add really. A nice brutal high volume and high intensity session.

Sheiko starts in 10 days... No more big lifting til then (except for my shirt test next week).

Hmmm I'm not too sure how much I get the top end. To be honest I don't concern myself with it. I either press it or I don't. If I don't press it, I need to be stronger or hit the groove better.

I've only been in there like 9 times in the past 8 weeks. Serious

Anyways...

Kroc Rows:
20kg x15
35kg x15
45kg x30

Farmers Walks:
50kg 4 lengths, 6 sets

Dumbbell Curls:
10kg x15
20kg 3x10

Scap face pulls:
5x15

Incline Sit Ups:
BW x8
10kg x1
5kg x1 (my abs are SO not recovered yet)

Stretching, rolling, other stuff.

Happy with that. Grip's coming along well.

I was running all over the shop today tryna sort out stuff so the workout suffered a bit... Shoulders wern't feeling great either. Deload time me thinks.

Speed Bench: (all sets w/ doubled mini bands)
60kg x5
70kg 2x3 (close)
75kg 2x3 (medium)
77.5kg 3x3 (pinky on rings)

Military Press (all sets cleaned from the floor):
40kg x5
60kg x5
70kg x5 (all SUPER strict)
80kg x5 (tiny amount of leg drive, jsut to get it to abotu chin level)
90kg x3 (bit of a push press)

Fat Man Rows:
BW 3x12

Kroc chins:
1x15

Pushdowns with curl bar:
3x20

*supersetted with*

Hammer Curls
10kg 'bells 3x20

Tidy enough. Shoulder strength it WAY up. My bench seems to be following it.