The Miseducation of Jimbo Slice

Hanley · 26-11-2007 11:15PM

DE Bench:
60kg x3
70kg x3
85kg 8x3 (2 close, 2 medium, 4 on the rings)

Dumbbell Bench:
40kg 'bells 3x12

Seated Dumbbell Press:
25kg 'bells 2x12

Rack Chins:
Bodyweight 20-10-8 rest pause

Neutral Grip Pulldowns:
1x15

Barbell Curls:
35kg 1x15

Serious PR on the dumbbell bench. It still sucks but it's coming along and that's all I can ask for.

Pretty wasted after the rest pause rack chins. Got sweet FA done after that becase the feeeling of nausea was overwhelming.

If you really wanna kill yourself, do some rest pause work!!

Hanley · 27-11-2007 08:49PM

Since I had to shut things down a bit earlier than I would have liked yesterday I decided to train today, nothing special. Just some nice easy assitance work.

15 rep Shoulder Death (15 lateral raises, 15 front raises, 15 bent over laterals):
10kg 'bells x2 sets

Chest supported rows (on a shallow incline bench):
20kg 'bells 3x15

Close grip decline bench:
60kg x12
70kg x12
80kg x12
90kg x12

Dumbbell extenstions (on a shallow incline):
12.5kg 'bells 3x12, done really slow

Face Pulls w/ straight bar:
4x12

First time doing decline press in about a year, I think I'm a fan.

I might keep in a 5th day for the next 4 weeks or so to see what happens with it. I haven't really trained 5x a week ever so it could be a little mini-experiment!

Malteaser! · 27-11-2007 10:16PM

Hanley wrote: »

15 rep Shoulder Death (15 lateral raises, 15 front raises, 15 bent over laterals):
10kg 'bells x2 sets

Lol, sounds like a Hanley invention...I like...

Hanley · 28-11-2007 02:41PM

UGH.

Just found out that if I was on the British IPF team I would be under consideration for a world team spot which means free travel, free accomodation and free breakfasts at world events. THat would mean South Africa for hte Junior Worlds next year.

In addition to that I'd probably be getting free training equipment off Titan each year I'm on the team.

None of this is available in Ireland. As always, the Irish attitude and funding available for sports is wretched. Words can not describe how p!ssed off I am about this.

daveirl · 28-11-2007 02:47PM

This post has been deleted.

Hanley · 28-11-2007 02:53PM

daveirl wrote: »

This post has been deleted.

You need to go to the squad training sessions, and lift in the British comps. I would imagine you need to be a citizen of Northern Ireland at the very least.

It's not something I'd even consider tbh. As attractive as the perks are, I should be in a position to be able to fund myself without any real trouble once I start working in Oct. '08 (ICAI training contract with one ofthe top 5 accountancy firms, so pay is gonna be quite good).

I'm just p!ssed off that nothing similar is available in Ireland.

daveirl · 28-11-2007 02:58PM

This post has been deleted.

Hanley · 28-11-2007 03:08PM

daveirl wrote: »

This post has been deleted.

As far as I know, the story is...

The IAWLA (that's the Irish Amateur Weightlifting Association ie olympic lifting fed) get ISC funding. The IAWLA and IPF (Irish powerlifting fed) used to be one big combined body and as a result both got funding, but there was a big split several years ago and from what I know the IAWLA bailed and got to keep all the funding while the IPF got nothing.

daveirl · 28-11-2007 03:42PM

This post has been deleted.

Hanley · 28-11-2007 03:50PM

The Irish Amateur Weightlifting Association got 13,500 in '06. But since powerlifting is goverened by a different federation, we got nothing. They fund both clay pigeon shooting AND gun sports seperately , so why couldnt the same be done for weight sports?

I hate to flog this, but I'm looking at a sheet of who the ISC allocated fund to in '06, it can be found here http://www.irishsportscouncil.ie/news-article.aspx?article=6668e993-2638-4a60-a06a-24b3256cf8f7

Some of the more bizarre ones..

Baton Twirling Association of Ireland - 4,500
Horse Shoe Pitchers Association of Ireland - 3,500
Irish Amateur Archery Association - 20,350
Irish Clay Pigeon Shooting Association - 15,000
Irish Orienteering Association - 46,183
Irish Surfing Association - 59,350
Irish Tug of War Association - 30,588
Irish Waterski Federation - 6,300
Shooting Sports Association of Ireland - 30,547
Volleyball Association of Ireland - 178,026

walt0r · 28-11-2007 04:03PM

Tug of war? horse shoe pitchers? what a ****ing joke...

Hanley · 29-11-2007 01:22AM

Some pretty epic lifting went down today....

Front Squats:
60kg x6
80kg x6

Sumo pulls, ultra wide, no belt:
75kg x5
105kg x5
125kg x5
145kg x5
165kg x5
175kg 3x5

Rack Pulls: (below knees, double mini band double choked)
120kg x5
150kg x5
170kg x5 (again no belt)

Double overhand shrugs, no straps:
60kg x8
100kg x8
110kg x8
120kg x8
130kg x8

Seated Cable Rows:
4x12, moving up in weight each set

Neutral Grip Face Pulls:
5x15, straight weight

Cable crunches:
3x12

Ultra wides felt good today. I think I found a position where i can basically break the floor without my hips shooting up and all that's really happening is that as the bar breaks the floor my hips go forward and my shoulders go back, which is good!!

THe rack pulls were nasty, the bands were set up weird. One mini band folded back on it's self and then double choked. Probably around 30-40kg of tension, maybe a bit less.

Anyways my pull's feeling really good at the moment.

Hanley · 29-11-2007 02:23AM

Here's the vid, 175kg 3rd setx5

https://www.youtube.com/watch?v=BGuPbXj5pEc

Hanley · 29-11-2007 07:22PM

This is from our squat day last week, if you listen really carefully you might here me bust out a fart on the third rep. Poor Tribulus.

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

Hanley · 30-11-2007 07:24PM

Good lifting today.

Warmup: one arm rows, face pulls, pushdowns w/bands

Bench: (w/ doubled mini band)
60kg x5
80kg x5
100kg x3
105kg 3x3

2 Board Press:
115kg x3
125kg x3
135kg x3

4 Board Press:
145kg x2
150kg x2
155kg x2
160kg x2
165kg x2

Pulldowns:
3/4 stack x12
stack minus 5 plates 3x12

Seated Dumbbell Powercleans:
10kg 'bells 3x15

Pushdowns:
2 mini bands, one arm at a time 2x30

The presses against the mini band were much better this week, tighter set up and a better drive off my chest.

I'm pretty sure the 4 board press is some sort of PR. I think my best was 160kgx1 off 3 boards.

Good session. Wrecked now.

Hanley · 02-12-2007 05:20PM

Good training today...

Beltless Squat:
60kg x6
100kg x6
120kg x3
140kg x3
150kg x6

*add in wraps and belt*
160kg x3
160kg x5

Pause squats:
60kg x5
80kg x5
100kg x5
120kg 2x5
130kg x5

Snatch Grip Deadlifts:
60kg x8
90kg x8
120kg x8
150kg x8

Hanging Leg Raises:
3x8

Really happy with my squatting today. There wa a bit left on the beltless squats. I'll either bump it up 5 or 10kg next week and go again.

I threw on the knee wraps because they always throw my form wayyy off. I reckon I need some time to work in them before I start to get any real benefit. The 160kg x5 was super easy so I'll just try and move up each week and get some work in.

The pause squats are a killer. It's something that SHOULD help tho. And Iv'e only ever really done 6 weeks of them so hopefully they'll have an impact.

Snatch grip DL's were just for fun. I've never done them so I thought it would be a laugh to give em a try. They're pretty brutal. I like!!

Hanley · 02-12-2007 06:58PM

150kg x6 beltless http://ie.youtube.com/watch?v=rV9lSvf2OKw
160kg x5 wrapped http://ie.youtube.com/watch?v=MU5mG48fk5U

Malteaser! · 03-12-2007 08:40PM

Hanley wrote: »

150kg x6 beltless http://ie.youtube.com/watch?v=rV9lSvf2OKw
160kg x5 wrapped http://ie.youtube.com/watch?v=MU5mG48fk5U

Still can't over how fast that 150 was. Good work!!

Hanley · 04-12-2007 12:20AM

Malteaser! wrote: »

Still can't over how fast that 150 was. Good work!!

Haha thank ya.

Hopefully I'll overcome my fear of TF and hit 160 next Sunday in there.

Hanley · 04-12-2007 07:26PM

Speed Bench:
60kg 2x3
70kg x3
80kg 2x3 (close)
90kg 3x3 (medium)
90kg 3x3 (pinky on rings)

100kg x1
110kg x1
120kg x1
130kg x1

Dumbbell Bench:
30kg x10
35kg x10
45kg x11

Front Plate Raises:
15kg x12
20kg 3x15

Chest Supported Row:
Plate 105 12-8-7 rest pause

Straight Arm Pulldowns:
3x12

Rolling Dumbbell Extenstions:
15kg 3x12

Decided to work up today on the bench after my speed work. Everything felt like it clicked together. Had a great set up all the way thru, really tight and great leg drive. I've never hit 130kg as easily as I did today. The bar sprang off my chest. It was tempting to take one more jump and go for 3 plates but I banked it for a later date.

Dumbbell strength continues to climb. Went for the 12 rep and the 'bell started to fall towards my face so I had to throw it away. Encourgaing strength tho considering the work up on the bench.

Some rest pause stuff to finish things off then....

Good lifting. Deload next week.

Malteaser! · 05-12-2007 10:57AM

Hanley wrote: »

Speed Bench:
60kg 2x3
70kg x3
80kg 2x3 (close)
90kg 3x3 (medium)
90kg 3x3 (pinky on rings)

100kg x1
110kg x1
120kg x1
130kg x1

Dumbbell Bench:
30kg x10
35kg x10
45kg x11

Front Plate Raises:
15kg x12
20kg 3x15

Chest Supported Row:
Plate 105 12-8-7 rest pause

Straight Arm Pulldowns:
3x12

Rolling Dumbbell Extenstions:
15kg 3x12

Decided to work up today on the bench after my speed work. Everything felt like it clicked together. Had a great set up all the way thru, really tight and great leg drive. I've never hit 130kg as easily as I did today. The bar sprang off my chest. It was tempting to take one more jump and go for 3 plates but I banked it for a later date.

Dumbbell strength continues to climb. Went for the 12 rep and the 'bell started to fall towards my face so I had to throw it away. Encourgaing strength tho considering the work up on the bench.

Some rest pause stuff to finish things off then....

Good lifting. Deload next week.

You could have done it if I was spotting you

Good buzz on the rest of the session

Hanley · 05-12-2007 06:18PM

Malteaser! wrote: »

You could have done it if I was spotting you

Haha I probably woulda went for it if you were lifting off.

Hanley · 05-12-2007 06:27PM

Ultra Wide Sumos: (set up like this http://www.atomicathletic.com/store/images/products/leokowomensbar_r.JPG)
65kg 2x5
105kg x5
125kg x5
145kg x5
165kg x5
185kg x5
185kg 2x6

Rack Pulls: (with alot of band tension)
120kg x3
140kg x3
160kg x3
180kg x5

Double Overhand Shrugs:
60kg x8
80kg x8
100kg x8
120kg x8
*add straps*
140kg x8
150kg x8

Cable Rows:
4x12

Not a whole lot of volume but it's the biggest guy-buster session that I've done in a long time. I'd planned to de-load next week so I figured I was good to push hard today.

Sumos and rack pulls were both done beltless, my core strength contiunes to rise.

On the sumos, I had originaly planned 3x5 but the reason I did 1x5 and 2x6 on the 185 was cos my training partner can't count.... He called for 2 more on my second set so I ended up pulling 6. There was no way I could go back to 5 reps for the last set so I just gutted it out.

Good day.

Hanley · 05-12-2007 07:52PM

The second set of pulls today..

https://www.youtube.com/watch?v=RRp0NltBTt0

tribulus · 05-12-2007 08:13PM

Bahaha, oooops

If it's any consolation it will surely get you stronger!

Hanley · 06-12-2007 01:41AM

tribulus wrote: »

Bahaha, oooops

If it's any consolation it will surely get you stronger!

You're just lucky it was the week before a deload. It's crazy to think how much extra is there when you're not saving it for next week or the week after tho eh?

Hanley · 07-12-2007 09:27PM

Only one day left til a much needed deload...

Bench w/doubled minibands:
60kg x3
80kg x3
100kg x3
110kg x1 - PR
115kg x1 - PR
117.kg x1 - PR

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

3 Board Press:
150kg x2
155kg x1
160kg x1
165kg x1 - PR

Pulldowns:
5x10 working up

Hammer curls:
running the rack... 10kg, 12.5kg, 17.5kg, 12.5kg, 10kg x8 in one continuous set

Pushdowns:
Greenband 1x60

Soooo..... lots of good indicators today.

I'm happy with the banded benching, never worked up that heavy before, my previous best before this 3 week cycle was 90kg 5x5, so it's definately come on.

The 2 and 3 board numbers are significant. When I pressed 170, 175 and 180kg in the gym it was the week after pressing 140x2 off 2 boards and 160x1 off 3. I PR'd be one rep on the 2 board today, and 5kg off the 3. So I reckon my potentional to bench big is better than ever.

Gonna deload next week and strat the run in to the comp the week after. Hopefullymy new shirt wil be here by then and I'll hit some PR's.

Malteaser! · 07-12-2007 10:00PM

Did you bother doing anything today that wasn't a PR??

Good buzz altogether!!

BossArky · 08-12-2007 10:07AM

At powerlifting competitions what sort of reps and % of target max weight do you do as a warm up when going for a PB?

I'm wondering what I approach I should use on the day when building up to a PB attempt. Obviously you don't just bust in cold, straight for the PR target? Then again, you don't want to use too much energy warming up right?

Hanley · 09-12-2007 10:37PM

Spot on about not wasting energy. Just do what's needed.

At the world champs I did this...

Squat: bar 2x8, 60x5, 80x3, 100x3, 120x2, 140x1, 180x1, 200x1

The Miseducation of Jimbo Slice

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