The Miseducation of Jimbo Slice

Haha yeah, gotta keep em guessing!!

Thanks man. They were with a bar.

The Bradford Presses wouldn't really be a strength builder per se... but they do put alot of work on my shoulders without having to go TOO heavy. Plus the pump is saaaaavage.

For anyone who doesn't know what they are, they're basically a military press and behind the next press in one go. You press the bar half way up from the front, then drop it down and press it from behind your neck to half way up again. That's 1 rep.

Fairly solid session today. The floor press p!ssed me right off. I did 130x3 quite comfortably and was VERY shocked to miss the 140 first time around. I got fired up for it second time around and it moved quite smoothly.

Our competition bench was stolen for the weekend to go down to a comp so the bench set up was improvised, we threw a flat bench into the squat rack and used that instead. Not perfect, but better than nothing (the other bench is too narrow to use any real weight on).

The 120x5 came up alot more smoothly than last week, I'm gonna just stick with 120 before I put my shirt on and just try to add reps each week. The shirt bench itself was pretty handy. Bar speed was reallly good, and when I hit the groove it was like a speed press. I'd say 6 out of my 9 presses were in the pefect bar path so my technique's coming on.

As I get better in the shirt I'll start to miss reps higher up, so I'm gonna start hammering the high board work for 3 week waves now in anticipation.

My shoulder strength's moving along nicely. The Bradford Presses were good to me. I'd be confident enough of pressing 90kg now fully rested considering I did 80kg at the end of a VERY hard day. Perhaps a bit more... The hunt for a bodyweight press continues.

Good session. Looking forward to squatting tomorrow.

ME LOWER

Rock Bottom Box Squats (set as low as the box would go):
60kg 2x5
80kg x3
100kg x3
120kg x3
140kg x3
*add belt*
160kg x3
170kg x3 - PR

Beltless Squats:
60kg x5
100kg x5
140kg x5
160kg x5
*add in belt and wraps*
170kg x5

Pull thrus:
plate 35 3x15

Hanging Leg Raises:
3x12 (straight legs parrallel to the floor)

First ME upper session after last weeks deload. I was surprised by my strength off the low box, it was probably 2-3 inches lower than my normal just below parallel height which I've done 190x1 off.

Squats were good. I'm getting really strong out of the hole, but stalling towards the top. I'm gonna order some bands tonight or tomorrow and start using them off the box and see if they help.

The wrapped squats were good. Felt good for alot more and considering all the big squatting I'd done before it I was quite happy.

Ab strength seems down a bit. Time to work it a bit harder I think.

Vids later or tomorrow.

DE UPPER

Bench w/ doubled mini bands:
60kg x3
70kg 4x3 (medium grip)
75kg 4x3 (pinky on rings)

Bench:
90kg x5
107.5kg 5x5

Face Pulls:
plate 7 x15
plate 8 3x15

Shoulder Death (20 raises to the front, 20 to the side, 20 bent over laterals):
5kg 'bells - 2sets

Pulldowns (gripped as wide as possible):
plate 10 x6
plate 12 x6
plate 14 6x6

Decent workout. Bar speed on the DE presses wasn't that great initially. Sets got better as I went on. It was hard to push with absolute force tho because I knew each rep was going to kill my trcieps.

The 5x5's were good. Nice tight set up, gripped a finger wider than normal, lowered the bar a bit higher on my chest and the power was unreal. I kept making tweaks as the set went on and by the 5th set I'd really cracked it. I could feel my upper back giving me hyyyyoge pop. I'll contiune to try and refine this.

Off to study now.

DE UPPER

Box Squats:
60kg 2x3
80kg x2
95kg 6x2 (50%)

Sumos:
70kg 2x5
100kg x3
120kg x3
140kg x2
160kg x2
180kg x1
200kg x1
*suit on, straps down*
210kg x1
220kg x1
230kg x1
240kg x1 - Straps down PR
*straps up*
250kg x1
260kg x1 - PR

Good Mornings:
40kg x12
60kg x12
80kg 3x12

Pulldown Abs:
5x10

Hammer Curls:
15kg 'bells x12
20kg 'bells 3x12

PR day on the deadlifts. I decided during the week that I wanted to test out my pull and see where it was at. And then I went to Barcode last night and didn't get in until 4am.... I ploughed on anyway.

My raw strength's definately higher than ever. All the warm up pulls were crazy easy. Even 200kg felt like 100. I was a bit out of practice in my suit tho. It felt like every second set was sh!te. I was setting up with my hips too high and it was kicking me forward once the bar got to my knees. 250kg moved REALLY smoothly, so much so that I thought 272.5kg (for 600lb) might be on today. The 260 was uber dodge. I was told afterwards that I rushed it too much, I didn't pull myself down enoguh and my hips were up too high. Net result = dogfight for lockout. The bar got to my knees and I got the shakes, took a good 4 seconds to finish the lift from there. It wouldn't been a close call in comp, I know I didn't hitch it, but there may have been downward movement.

I'm gonna work in my suit now every second week for the foreseeable future, so hopefuly with the added form work and some extra training 272.5kg will go down in June or July. I'd like to pull it before I turn 22.

GM's were hard, didn't have all the much energy left.

I rigged up the pulldown abs a bit differently today, I used ab slings and attached them to a high cable. It actually worked real well.

Oh and I got most of the study my tax course done today, and got the results back from a strategic management lecture - 80%.

All in all, good day!

Malteaser! wrote: »

What does one say to a session like a like that??

OW!! (I am SO sore today)

I know you were saying that it's not that much of a big deal but a 260kg deadlift is *huge*.

Ah yeah, but it's no 272.5kg!!

ME LOWER

Box Squats (as low as the box goes!):
60kg 2x5
80kg x3
100kg x3
120kg x3
*belt*
140kg x1
160kg x1
170kg x1
180kg x1 - PR
190kg x??

Beltless Squats:
60kg x3
100kg x3
120kg x3
140kg x3
160kg x6 - Ties PR

SLDLs:
60kg x6
100kg x6
130kg x6
150kg 3x6

Hanging Leg Raises (straight legs, as high as possible):
3x8

Solid enough session off the box today. The 180 was clean and solid. 190 should have gone, BUT, I can't in good conscience claim it. I'm convinced I had it on my own because I was just past the sticking point, absolutely GRINDED out, but there was a slight touch on one side of the bar from a spotter. That's ok tho. It's my PR off a box that's 2 or 3 inches higher so it looks like I'm making improvements there.

Really happy with the regular squats. 160x6 4/5 weeks out and fresh gave me my PR squat in competition. So after a really hard ME workout and a max deadlift last Friday I'm happy to hit that. Hopefully get 7 out of it next week. Maybe 8.

I did 2 sets of SLDL's as normal, just a light touch on the ground with straight legs. Then on the 3rd set of 150 I decided to try something differently. Each rep was started from the ground with a dead stop like a normal set of deadlifts. It was a real killer. I like it.

I'll post the 190 vid later. It's worth seeing jsut to see the faces I pull and how red my head goes!!

DE UPPER

Bench w/ doubled mini bands:
60kg x3
70kg 3x3 (mid grip)
75kg 3x3 (pinky on rings)

Bench Press:
90kg x5
110kg 5x5

Face Pulls:
5x10 (3x10 with straight weight, 2 warm ups)

Shoulder Death (20 front raises, 20 laterals, 20 bent over laterals):
5kg 'bells x 3 sets

Wide Grip Lat Pulldown:
plate 75 x 15-12-10rp

Bar speed was good on the DE benches today. Kept the weight the same as last week and just worked hard on bar speed.

The 5x5's were good. Really solid with loads left in the tank. Couldn't consistently find the same groove that gave the spring loaded drive off my chest as last week, but I'll keep searching!!

I upped the weight on the face pulls to work my upper back a bit harder. When it gets stronger, my whole body gets stronger.

Chest was still really DOM'd after max reps with 120 and sets of 15 on dumbbell floor presses so all things considered it was a good day.

BossArky wrote: »

What kind of weight do you do the face pulls with? I remember you mentioned previously that weight dosen't matter, as it is more of a "feel" movement.. still I'm interested.

It's hard to say really. It varies from machine to machine (I've done them on 4 different machines and used 4 different weights all within 14 days of each other). I guess around 50% of the weight I use for pulldowns would be about right. Maybe a tad more.

I've upped the weight a bit on them today and will continue to do so to try and get some more strength into my upper back. I'm still feeling them tho, so it's not like I've gone so heavy that I have to horse it out.

ME UPPER

Bench w/ doubled minibands:
60kg 2x5
80kg x3
90kg x3
100kg x3
105kg x3
110kg x3 - PR

Bench:
100kg x3 (paused)
120kg x3 (paused)
*shirt on (44 F6)*
140kg x3
150kg x2
155kg 3x2

Dumbbell Floor Press:
37.5kg 'bells x15,13,11

Seated Cable Row:
plate 10 x12
plate 13 x12
plate 16 x12

Pulldown (done slow):
65kg 3x10

Standing Cable Curls:
plate 4 x15
plate 6 3x15

Good workout today. Hamstring felt ok benching. The presses against the bands were good. All time PR's 117.5kg and I benched 137.5kg after I did that so hopefully I break it by a bit next week.

Shirted benching was good. Had the groove down well. All the reps touched and there's loads left there for next week.

Had a discussion today with one of the best bodybuilders the gym has turned out about how to widen my lats up. Nothing too fancy, just keeping it nice and simple. Gonna work hard on that and my biceps for the next 6-8 weeks I think!