The Miseducation of Jimbo Slice

Christmas eve shopping

*supersetted with*

Some training



Paused Speed Bench: (w/bands)
60kg 2x3
70kg 2x3
80kg 6x3

Dumbbell Bench:
40kg 'bells 3x12

Chins: (palms away)
bodyweight 3x7

Curls:
40kg x8
50kg x6
55kg x6 - PR (and yes, I am counting curl PR's!!)
*drop set to*
40kg x12


Not a whole chunk of volume but I had to fly thru the workout. Bar speed on the latter sets w/ 80kg was really good. I actually think weekly waved DE benches and rotating between straight weight and bands is helping my bench. I never though it was the case but I'd never really pushed my speed work hard.

I'm trying to work my way back up on chins. It's a while since I did them and I'm a whole lot heavier now, they're coming back tho.

And the curls... I was talking to one of the competitive BB'ers in the gym today, know for his back development, and he said the best results and heaviest rows he ever did were done while he was doing "power" curls 80-90kg (pretty much bodyweight), he said form was very loose on them, but all the reps were controlled down and he reckons the extra bicep strength really helped him push his back up to the next level. So yeah... that's what I was doing today. They had a tiny bit of hip drive, but were super strict by normal gym standards!!

Bench:
60kg x5
80kg x3
100kg x2
120kg x2
130kg x1
140kg x1 - PR
*shirt on* (44 F6)
140kg x3 (no touches)
150kg x3
155kg x1

Floor Press w/ chains:
60kg x5
80kg x3
100kg x3
110kg x3
120kg x3 - PR

Chest Supported Row:
70 x8
90 x8
110 3x8

Chest Supported Rows on shallow incline w/dumbbells:
20kg 'bells 3x15

Reverse Curls:
20kg x12
30kg 3x12

Finally hit 3 plates raw on the bench. It's been a long time coming. I'm glad I did it before the year was out.

My shirted work's all over the place again. The first rep with 155 was SO quick, I thought the bar was flying out of my hands at the top. Then on the second I lost it to the side and nearly flipped off the bench! The left sleeve was a little bit too high so my hand was numb thru pretty much all the sets. I'm just gonna be patient now and take a nice slow 3 week build up to a top set of 3 before the national champs.

Squat:
60kg 2x5
80kg x3
100kg x3
120kg x3
140kg x2
*suit on, straps down*
160kg x3
180kg x3
200kg x3
210kg x3 - PR
*straps up*
220kg x3 -PR

Total Fitness later to finish the workout...

Feeling way strong on my squats right now. I had a bit of an issue with my belt... (in that it wouldn't fit properly) so I had to use Trib's, but that was still a bit tight so it was causing me to get WAY forward in the hole and bend over which made things really hard.

My PR in full gear is 220x4, so I think I'm definately ahead of that now, assuming I even get 10kg out of my wraps I'm looking at about 230kg x3. The goal had been to come in and hit 230x2 2 weeks out in full gear, so if all goes to plan that shouldn't be a problem.

Today's top sets...

210x3


220x3

Since today was the first day of the new year I figured I may as well snap some shots of how I'm looking at the mo and throw them up here. I'm about 101kg in the photos.






And finally... (just because I like how the lighting makes me look)

230kg x2


240kg x2

I don't even know what to say about today. It made me feel dirty.

Crosstrainer x10 mins
Rower x10 mins
10 Station weights circuit x40sec a station

Steep decline sit ups:
bodyweight x5
10kg 'bell on chest x5
15k on chest x5
20kg on chest x5

My weight's a tad high at the moment and I really dislike heading into a comp heavy. It's an unneccessary headache when you're carrying enoguh fat that you can lose it and not lose strength.

I'm just cleaning up my diet and doing a bit of cardio for the next 2 weeks. Should bring me down to about 99kg and I'll hold it there til after the comp.

I've a little something up my sleeve after that's out of the way tho.

Straight out of bed... stuff some breakfast in.... fall into the gym...

Squats: (all paused until 140kg)
60kg x5
80kg x3
100kg x3
120kg x3
140kg x3
*suit on, straps down*
160kg x3
180kg x3
200kg x3
*straps up w/knee wraps
215kg x3
225kg x3 - PR

Stiff Leg Deads:
60kg x15
80kg x15
100kg x15
120kg x15

Real strong lifting today. It's almost a tradition for me to come into the gym on Sunday morning looking like I'm just out of bed. I was half asleep for most of it, I tried to do 2 warm up sets with 80kg becuase I forgot I did the first one...

The squatting was REAL strong. I'm confident I woulda got 5 outta 225. The plan's always been 230x2 next week so I'm just gonna take that and not push too hard even tho I'd probably do more. Hopefully this will allow me to come in fresh and hit 240kg.



In other news... I don't know why people moan about diets being so hard and how their not able to lose weight. I stepped on the scales at 101kg at 12pm on Wednesday with one meal in me, today I was 98.88kg at 11am, again with one meal in.

All it took was a little but of control on what I was eating. I dropped kcals to about 2,700 and went 40/30/30 p/c/f. Most of the loss was probably water, but still, It's over 2kg's 3 days. It's weight that will stay off too. I'll probably get down to 98kg and hold it there til after the comp.

Still under 99kg, still stronger than ever.

Sumos:
70kg 2x5
100kg x3
120kg x3
140kg x3
160kg x3
180kg x1
200kg x1
*suit on, straps down*
215kg x2
*straps up*
225kg x2
235kg x2
245kg x2 - PR

Sumo Rack Pulls: (from below knees)
120kg x3
160kg x3
180kg x3
200kg x3
220kg x3
240kg x3
250kg x3 -PR

RDL's:
60kg x10
100kg x10
140kg x10
180kg x10 - PR

Pulldowns: (palms facing me)
3x12 moving up in weight

Seated Dumbbell Powercleans:
10kg 'bells 3x15

Storming workout. Pretty much perfect.

The pulls were absolutely perfect, could not have been better. I managed to pull everything together today when I need to most. Once the vids up you can see how smooth they were. BIG improvement on last week.

The rack pulls help so much, so it was nice to hit a REALLY big PR there. Previous best was 250x1 and that was way hard. Coulda got 5 today.

The RDL's were ugly as sin. Well the 180's were. The first 5 were good, to right below my knees like, but after that I was all over the place. Some of them stopped at my knee cap, some stopped a few inches below cos I was being puled down and couldn't resist them. 10kg PR again there tho, so it's all good.

Things are looking good.