The Miseducation of Jimbo Slice

DEADLIFTS - Hercs

DE Squats:
60kg x3
80kg x3
100kg 10x2

Beltless Deadlifts:
70kg 2x5
100kg x5
130kg x5
150kg 5x5

Stiff Leg Deads (starting the reps from the floor):
100kg 3x8

Power Shrugs:
*no straps*
70kg x8
90kg x8
110kg x8
130kg x8 - Strapless PR I think
*straps*
150kg x8
170kg 4x10

Barbell Curls (standwith my back against a wall):
20kg x12
30kg 3x12

*supersetted with*

Standing Calf Raises:
120kg x12
130kg x12
140kg x12

Decent session. Box squats are WAYYYY off but I havent' done them in 4 or 5 weeks so it's understandable. THe pulls were really quick. Hopefully 5x5's will be good to me again.

Weight: 102kg

18/5/08 - Kcals: 2,600 in 268/167/84g -p/c/f aka 44%/26%/30%

Calories were a bit low today. I'd be more concerned about that if my weight was dropping off fast but it's coming off at a gentle enough rate. I hit KFC yesterday for my weekly cheat so I've a feeling I'm still a bit bloated from it (I was 101.5kg on Friday).

I should probably weigh in before my cheat meal each week to get a more accurate idea tbh, but no mind this week.

I won't be training next Sunday as I've an event that I'm looking forward to attending so my next "official" recorded weigh in will be two weeks where I'll hopefully be 99.something kg.

Training today is going to suck. Badly. Struggling to breathe from a heavy cold BEFORE going into the gym to do high rep squats isn't something that fills me with excitement. The plan's 150kg 3x12. No wimping out now.

150kg 3rd set of 12

DEADLIFT - Hercs

DE Box Squats:
60kg 2x3
80kg x3
100kg x2
110kg 10x2

Deadlifts (beltless):
60kg x5
100kg x5
140kg x5
160kg 5x5

Stiff Leg Deads (reps started from the floor):
110kg 3x8

The box squats were nice and snappy today. They're starting to come back to me so I'm pretty happy with that. The hammy felt alright on them too.

Deadlifts were class, really snappy. I can see myself hitting the target of 190 5x5 beltless in 3 weeks now. If I can do that I should leave myself set up for 240-250kg at the end of July.

The stiff legs were grand, pretty light like but I'm gonna keep building them up for the next 5 or 6 weeks. I shut it down here, shoulda done some shrugs, curls and calf raises but considering the state I'm in with my cold right now I decided to shut it down.

Anyway, here's a vid... 160kg x5, last set

forbesii wrote: »

Hanley I dont mean to hijack your log but I just wanted to ask you a question if thats ok: I see your repping on the bench (at least back in March) a similar weight to myself. Currently I'm pushing around 132.5kg x 6 (yes it does touch my chest!). I know you've done a 180kg bench from your log but is this great lift due to the use of the bench shirt, as there is no way I would lift this myself at the moment? Probably do in or around 155kg. I'm the same weight as you and have similar numbers to you on squats and deads so was just interested to hear.

Yeah it was in a shirt. All of my recent competitions have been equipped!

And no... the lift wasn't "due" to the bench shirt. It was due to training my arse off since November to January for a 15kg PR and learning how to use hte shirt effectively!!

How heavy are ya anyway?

ME UPPER - TF

Close Grip Bench:
60kg 2x5
80kg x3
100kg x3
110kg x3
120kg x3
125kg x3 - PR
130kg x3 - PR
135kg x3 - PR

Dumbbell Bench:
37.5kg 'bells x15,13,7

Prone Rows:
25kg 'bells 3x15

Super solid bench session today. 8 or 9 weeks ago I only close gripped 120x4 and 135x1 so big improvements there. Looks like this conjugate cycle is working. Anything less than 145x1 next week will be a disappointment. Tbh 147.5 would be the goal.

The dumbbell presses were good. Completely died on the 3rd set tho. Oh well.... Bothered.

SKWAAAAT - Hercs

Squats:
60kg 2x5
100kg x3
120kg x3
140kg x3
*belt*
160kg x12 - PR, x11

Leg Press:
100kg x6
200kg x6
250kg x6
300kg x8

Pull Thrus:
Plate20 3x15

Hanging Leg Raises:
3x12

Yes, I trained again today.
No, it was not a good idea.
Yes, I'm fcuked.

I was feeling pretty rough going into Hercs this evening after benching in the morning so it was always gonna be a pain. Pushed thru the first set with 160kg, it was horrible. Second set was even worse. Got to about 6 or 7 inches above parallel on the last rep and I just could not finish it. The set had gone on for almost 90 seconds at that stage so I just didn't have the reserves to push thru. Maybe if I didn't train this morning I woulda got it, maybe not. Doesn't really matter now... Onwards and upwards.

The Leg Pressing was solid today. Good deep reps.

I'll have a vid up of the first set of squats later on.

BossArky wrote: »

Today I tried out the halbert raises, facepulls with scap retraction and chest supported rows which I have seen you mention. I like!

Yeah I saw them in yourself and Green Athene's logs today. They're nice aren't they?? (Is it weird I describe an exercise as "nice"??)

BEACH DAY

Standing Calf Raises:
75kg x10
90kg x10
112.5kg 10x10 (w/ slow negatives)

Barbell Curls:
20kg x6
30kg x6
40kg x6
52.5kg 3x6 (PR I think)

Preacher Curls:
30kg EZ Bar 3x12

Standing Cable Curls:
plate 25 x15
plate 30 3x15

Pushdowns:
plate 45 3x15 (slow negs)

Tate Presses:
15kg 'bells 4x12

Nice pump today....

DEADLIFT - Hercs

DE Box Squat:
60kg 2x5
80kg x3
100kg x2
120kg 4x2
130kg x1
140kg x1
150kg x1
160kg x1
170kg x1

Deadlifts - Conventional, beltless:
70kg x5
120kg x5
150kg x5
170kg 5x5

Shrugs:
40kg x10
60kg x10
80kg x10
100kg x10
120kg x10
140kg x10
160kg 3x10

Sin e. Not a whole lot of volume today, but I'm squatting hard so I'm trying to keep things under control tbh.

The box squats were grand. PR off that height's 185kg and that's when I was training them hard. I hit 170kg really easily today so I'm confident there's been no real drop off in strength there. I MIGHT give sumo a run a few weeks out from the competition and see how my leg's feeling. Even if I don't PR in sumo I'll probably lift more than I would conventional so if my leg feels up to it then I'll give it a go.

The pulls were real smooth. Lots left there. 190kg 5x5 beltless is looking like it's gonna happen.

BossArky wrote: »

Nice work on the pull ups. Must have been pretty wrecked on the last sets? Some serious DOMS tomorrow!

Thanks man. I was actually kinda surprised how easy the pull ups ended up being. Looking back on it, I did 14 sets in a little over 30 mins so it's not even like I was going slowly.

The worst part of the whole thing was set 2 and 3 on the barbell complexes. The first round was grand cos I was going in fresh. The second was hard because I was already tired and the reps were still high. The third round (4 reps) was just AWFUL because I was shagged at that stage, and the reps were still quite high. The subsequent sets were as ok as one could expect tho!!

It was great fun. Highly recommended.

ME UPPER - Hercs

Close Grip Bench:
60kg 2x5
80kg x3
100kg x3
120kg x3
130kg x1
135kg x1
140kg x1 - +5kg PR

Bench:
60kg x3
80kg x3
100kg x3
120kg x3
*shirt on*
150kg x2
160kg x2
170kg 3x2 - EDIT: this is actually a big PR too

Dumbbell Bench Press:
37.5kg 'bells 3x15

Prone Rows:
20kg 'bells 5x12

Standing Calf Raise:
100kg x5
120kg x5
140kg x5
160kg 3x5

I was pretty pooped today going into the gym. The conditioning workout yesterday took a bit out of me. I'll have to change it to another day so it doesn't effect my benching. Possibly lay my training out like this;

Monday - Squat
Tuesday - Conditioning
Thursday - DE Bench
Friday - Pull
Sunday - ME Bench

Happy enough with the PR on the close grips, but considering I did 135 x3 last week, I woulda expected a little bit more. My triceps are still hurting like hell so I'm gonna throw some ice on and hope that'll help.

The shirted benching was good and solid. Haven't been in my shirt for two weeks so form was a bit off, I was about an inch if not less away from touching on most of the reps. I'll bump it up 2.5kg next week and pull the collar down a bit and see what happens.

Got my 3x15 on the dumbbell bench. I'll switch to inclines next weeks and train them til I get 3x15 too. I'm liking the cycle I have going from them at the moment (using the same weight for the following exercises til I get 3x15, then up the weight and repeat - floor press, dumbbell bench, incline press).

Decent enough day today all told.

EDIT: God... it only just hit me how big a PR that 170kg 3x2 today was. Last time I was up that high in the gym THIS was the rep - http://ie.youtube.com/watch?v=re9vlN2Ll2o Looks like my bench has come on a huge amount since January.