The Miseducation of Jimbo Slice

BossArky · 09-07-2008 09:42PM

Looking good. Would I be correct in suggesting that those squats were not as low as usual, or is that due to the knee wraps?

What are your 1 rep max PRs now for the big 3? The comp must be coming up soon. Are you aiming to break the PRs by a certain amount?

Hanley · 09-07-2008 11:12PM

BossArky wrote: »

Looking good. Would I be correct in suggesting that those squats were not as low as usual, or is that due to the knee wraps?

What are your 1 rep max PRs now for the big 3? The comp must be coming up soon. Are you aiming to break the PRs by a certain amount?

Aye... you're right. First one was just about good (ish!!), second was a little high. It's just down to not being all that comfortable in the suit and wraps. I'll take 245kg next week for a single rep and bury it. Use it as my opener then for the comp.

As regards targets, a 260-270kg squat, 190kg bench and 250-260kg deadlift is what I'm going for. But all that is conditional on me doing a good job of the cut before weigh in and subsequent rehydration.

Hanley · 09-07-2008 11:13PM

"DE" BENCH - TF

Bench:
60kg x5
80kg x5
100kg x5
120kg x5
125kg x1
130kg x1
135kg x1

Bradford Presses:
20kg x10
35kg x10
50kg 3x10 - PR

Chins:
bodyweight 3x15

Bent Over Laterals:
10kg 'bell 5x15

Pushdowns:
worked up to top set of 15 over 4 sets

Hanley · 11-07-2008 03:49PM

DEADLIFT - Hercs

Sumos:
70kg x5
120kg x5
160kg x3
180kg x2
200kg x2
220kg x1
*suit on, straps up*
230kg x1
245kg 2x1

Shrugs (strict-ish!!!):
70kg x8
120kg x8
160kg x8
190kg x8
205kg 3x8 - PR

Weighted Chins:
bodyweight x8
10kg plate x8
20kg plate 2x6, 1x8 - PR

Pulldown Abs:
plate 5 x6
plate 7 x6
plate 9 x6
plate 10 x2 (a bit over ambitious!!)
plate 7 x12

Bit of a "meh" session over all. The deadlifts were alright, my raw strength's back near top form. Suited strength is decent. I didn't have any talc with me today so I'm happy with how strong my lockout was. My squat and bench will dictate my deadlift attempts. Regardless of what happens I'd like to finish with a PR of some sort!!

The shrugs were cool. There's a bit more weight there. Might pull some easy deadlifts next week and go to 210kg 3x8 and leave it there, that'll take me to like 8 days out.

I added in straps this week for the chins cos my hands were in bits and I was using a smooth bar. I got bodyweight +20kg for 8 reps at the end so I was happy.

I have to bench tomorrow cos I'm in work on Sunday mornings so bleeegggh.

Hanley · 12-07-2008 03:41PM

ME UPPER - Hercs:

Bench Off Rubber Mat:
60kg x3
80kg x3
100kg x3
110kg x3
120kg x3
130kg x2
140kg x1
145kg x1
150kg x1

Bench:
80kg x3
100kg x3
120kg x3
140kg x1 - Like Speed Weight
*shirt on, 44 Katana*
150kg x2
160kg x2
170kg x1
177.5kg x1 - Touched + Paused
182.5kg x1 - TotePRCore Like Woah Touched + Paused

Incline Dumbbell Press:
37.5kg x15, x12

Chest Supported Rows:
90 x8
110 x8
130 x12 - PR
110 x15
90 x20

Barbell Curls:
20kg x10
30kg x10
40kg x10
30kg x20

Storming workout. I had to do it today instead of tomorrow cos I'm stuck working so I was a little bit off going in, but it turned out pretty beast. Last time out with the rubber mat press I did 155kg x1, but I was over 6kg heavier then so pound for pound I've gotten stronger. I'm fully confident that when my weight gets back up (whenever that may be) I'll be smashing PR's to bits again.

The raw benching today was really good. Amongst the best I've done. Definately the best 140 I've ever pressed anyway. It was just so smooth. I was tempted to jump to 150 for a PR but decided not to risk the injury/wasted energy that coulda come with it. The strange thing is, my max effort work isn't as strong at the moment due to my lower weight as it has in the past 8-12 weeks. The only reason I can find for my bench being stronger than ever at a lighter bodyweight is that my lats and upper back have gotten dramatically stronger. I'm getting alot more power out of the bottom now and just feeling alot tighter overall.

Small PR on the shirted bench this week, really nice press. Super smooth. Certainly alot more there on comp day once I rehydrate properly.

Oh and I also spotted a 300kg x2 squat today, and 310kg 2x1. Good day to be training tbh!!

Malteaser! · 12-07-2008 08:12PM

Really nice work today!! That's a savage PR on the bench!!

Hanley · 15-07-2008 11:16PM

This morning in TF:

Pushdowns:
3x20

Face Pulls:
3x15

Cable Curls:
3x20

Cable Crossovers:
3x15

Pulldowns:
3x15

Bit of a flushing workout today... I felt alot better after it. Ran into a fellow boardsie in the gym today, nice to see another big solid member of the fitness forum!!

Later in Hercs....

Squat:
60kg x5
100kg x3
120kg x3
140kg x3
160kg x1
180kg x1
*suit on, straps down*
200kg x3
*wraps*
215kg x2
*straps up*
230kg x1
245kg x1

Pull thrus:
3x15

Bit of a bogey workout today tbh. I was all over the place even getting into the gym. Got in real late and didn't have a chance to sit down and think aobut training at all today so I was really unfocused.

I wanted to stick my opener in deep so I just worked up to that. 230kg was SO quick, but it was slighty above. Jumped to 245 and just kept sinking it in, took a really long time to get down with it, and I had to release some air when I was at parallel to get the dip in which put me outta position somewhat. Still came out of it strong tho. Will hopefully have a vid of it up tomorrow.

Hanley · 16-07-2008 12:14AM

Squats today;

https://www.youtube.com/watch?v=RERw4FyfJv0

Hail 2 Da Chimp · 16-07-2008 08:53AM

Nice work on the video

kevpants · 16-07-2008 10:27AM

Hanley wrote: »

Bit of a flushing workout today... I felt alot better after it. Ran into a fellow boardsie in the gym today, nice to see another big solid member of the fitness forum!!

Hopefully alot more solid if I can nab you to sort my squat out!:D

Don't be talking about big and solid man you're a monster, not a bloated bodybuilding kinda monster more the kind of monster you could break a chair off without him noticing!

Naos · 16-07-2008 10:51AM

Chair breaking you say Kev? I may try this next week when I meet the man...

If he doesn't feel it, we'll carry on and I'll get a great weights session in. If he feels it, I'll run, he'll give chase and I'll get a great cardio session in.

Either way, logic dictates that hitting Hanley with a chair is a win:win situation.

Hanley · 16-07-2008 11:52AM

Hail 2 Da Chimp wrote: »

Nice work on the video

Thank ya!! (it's actually off my training partners camera, hence the p!ss take soundtrack!)

kevpants wrote: »

Hopefully alot more solid if I can nab you to sort my squat out!:D

Don't be talking about big and solid man you're a monster, not a bloated bodybuilding kinda monster more the kind of monster you could break a chair off without him noticing!

I wouldn't be saying that. You're alot more solid than most of the guys in TF. Like I said, I'll be there today around 2/3, and i'll be there for a good whiile.

Naos wrote: »

Chair breaking you say Kev? I may try this next week when I meet the man...

If he doesn't feel it, we'll carry on and I'll get a great weights session in. If he feels it, I'll run, he'll give chase and I'll get a great cardio session in.

Either way, logic dictates that hitting Hanley with a chair is a win:win situation.

Cardi-what-now??

Hanley · 16-07-2008 07:00PM

"DE" UPPER - TF

Bench:
60kg x5
80kg x5
100kg x5
120kg x1
130kg x1
140kg x1

Bradford Press:
20kg x10
35kg x10
52.5kg 2x10 - PR

Yates Rows:
60kg x10
70kg x10
80kg x10
90kg 3x10

Shrugs (on standing calf raise machine):
160 x15
175 x15
190 x15
205 x15
220 x15
235 x15

Happy with that. Strong benching, happy with being able to hit 140 whenever I want.

My day was nothing in comparison to Malteaser, who totally rocked the joint.

Hanley · 17-07-2008 12:55AM

Fun times ahead. The pre-cut starts tomorrow. I'll check my weight on my home scales when I get up and re-check before I weigh in next Friday so I can see how much I've cut in the week.

I've 9 litres of bottled water down stairs.... 7 of which will be drank tomorrow. It ain't gonna be pretty

Hanley · 18-07-2008 11:22PM

7 litres of water down yesterday. 6 so far today.... this is UG-ly.

Hanley · 18-07-2008 11:37PM

DEADLIFT - Hercs

Box Squats:
60kg 2x5
90kg x2
110kg 6x2

Sumos:
60kg 2x5
100kg x3
140kg x2
160kg x1
180kg x1
*suit on - 42 Centurion, straps down*
200kg x1
210kg x1
*straps up*
220kg x1
230kg x1
240kg x1

Not much done today. Just wanted to try out my old squat suit to see how it was to deadlift in. It's not as tight as my Metal, and the pop off the floor isn't as great, but I can get a much better position which should mean a bigger pull.

Now... to chill out and hope my weight falls off.

Hanley · 21-07-2008 12:55AM

ME UPPER - Hercs

Bench:
60kg x5
80kg x5
100kg x3
120kg x3
140kg x1
120kg 3x3
100kg 2x8

Pulldowns:
plate 8 x10
plate 10 x10
plate 12 x10
plate 14 x10
plate 16 x10 - This is actually a PR

My benching was absoultely sh1t this morning. Really fcuking crap. I was all over the place until I did my drop back sets with 120kg. It was only then I tightened up and started to get my lats into it. Bar speed improved dramtically with this.

Hanley · 21-07-2008 04:04PM

The water flow is in full force now..... I'm like a friggin fountain. There's no warning either... I'm fine one minute and bursting the next. I'm eating my second dessert spoon of peanut butter now, which will be followed with some chicken and water. FUN.

Naos · 23-07-2008 09:15PM

Thanks for the excellent advice on my form and great workout today Hanley. Both yourself and Malteaser really know your stuff and I'm looking forward to working on everything over the next few weeks before I go back to ye for a 'checkup'

Oh and Kevpants, you were correct, Hanley is a monster

Hanley · 23-07-2008 09:45PM

Naos wrote: »

Thanks for the excellent advice on my form and great workout today Hanley. Both yourself and Malteaser really know your stuff and I'm looking forward to working on everything over the next few weeks before I go back to ye for a 'checkup'

Oh and Kevpants, you were correct, Hanley is a monster

It was absolute pleasure... It's always nice helping someone who wants to learn. You did really good today.

I was just saying to Malteaser on the way home, I could teach the lifts to anyone, but I'd suck as a PT cos I've no time for unmotivated people!!

And lol... I never really feel that big in the gym. I suppose losing 7kg over the past 2 months doesn't help

Hanley · 23-07-2008 09:51PM

BIT OF EVERYTHING - Westpoint

Squat:
60kg 2x5
100kg x3
120kg x2
140kg 2x2 (second set paused)

Bench:
60kg x5
80kg x3
100kg x2
120kg x2

A few random stiff leg deads, military presses, RDL's and power cleans cos I was showing Naos a few things. By the looks of things he'll be moving some serious numbers too. His form's good and he's got a really solid build (large joints and broad shoulders - a sign of someone who can get very strong).

Westpoint's not actually too bad a gym. I was expecting it to be a bit of a circus but the equipment is good and the place is kept MUCH tidier than TF.... Staff seem to be a lot more proactive. Definately not a bad gym to be in.

Hanley · 24-07-2008 10:02AM

Quick update on my weight....

I was 96.2kg yesterday in Hercs on the competition scales about 3pm.

This morning I was abotu 94.5kg on my home scales which is close enough to the Hercs one.

Hopefully I can get down to 91ish kg today and come in just under 90 tomorrow morning.

I'l get some breakfast in a while and have a few hot showers before heading into Hercs to check my weight there around 2pm. Where I'm at then will dictate how aggressive I go later on with cutting water via hot baths.

I'll probably head back into Hercs around 7.30 or 8 and if I'm at 91.5kg then I'll shut it down for the day and trust the rest to come off over night.

Hanley · 24-07-2008 01:07PM

Change of plans, I've been thinking about it, and I'm not going to check my weight before I start my hot baths. There's no point, I only need to know what it's at then so I can go at it as aggressively as I need to.

I've thrown on a few layers to get a bit of a sweat up and drop a few lbs before then tho. Keep in mind that I'm one of the hottest (wahey!!) people you'll come across. I wear t-shirts in winter and Malteaser will tell you that you can actually FEEL the heat coming off me at times. So imagine a furnace wearing the following, and you pretty much have me...

-3/4 length Underarmor cold gear shorts (the ones you use to keep warm in the cold)
-Cottom tracksuit bottoms tucked into my socks
-A pair of Canto's over them
-Skin tight Nike armor fit t-shirt
-Sleevless vest over it
-T-shirt over those
-Heavy cottom sweatshirt
-Heavy cotton zip up hoody
-Candian olympic team issue beanie (SERIOUSLY hot and heavy)

I reckon I'll be around 93.5-94kg when I get on the scales later on. Gonna go out for a drive now with the heaters on full blast and go get my birthday presents on the way.

Lol, yes. I'm doing all of this on my birthday!!

Hail 2 Da Chimp · 24-07-2008 02:08PM

Happy birthday you must look like the Mitchelin man with all those layers!

kevpants · 24-07-2008 02:57PM

Hanley wrote: »

-3/4 length Underarmor cold gear shorts (the ones you use to keep warm in the cold)
-Cottom tracksuit bottoms tucked into my socks
-A pair of Canto's over them
-Skin tight Nike armor fit t-shirt
-Sleevless vest over it
-T-shirt over those
-Heavy cottom sweatshirt
-Heavy cotton zip up hoody
-Candian olympic team issue beanie (SERIOUSLY hot and heavy)

I reckon I'll be around 93.5-94kg when I get on the scales later on. Gonna go out for a drive now with the heaters on full blast and go get my birthday presents on the way.

Lol, yes. I'm doing all of this on my birthday!!

I don't know if it was intentional but that is one of the funniest things I've read in ages. If you get pulled by the cops you WILL be sectioned I hope you realise.

LOL! You should pick up a hitchhiker if you see one. Scare the sh1t out of him.

Naos · 24-07-2008 03:01PM

Happy Birthday Hanley!

This is how I see you squatting now...

y1p1VDnY92nWr8PMcJakP8pZstHQb5L8-0OSOTmsigHRaW5Z-FILrUhfA

Malteaser! · 24-07-2008 06:05PM

Happy Birthday Bobbo!!

Hugh Mongus · 24-07-2008 08:22PM

Happy birthday man! Cutting on your birthday must be fun

Hanley · 24-07-2008 10:52PM

Thanks guys. It ended up being a non runner. Spent an hour in TF in the sauna and steam room after hot showers and hot baths at home, went to check my weight in Hercs at 9.30pm but I was still at 92.5kg... Just too much of a drop to happen over night after everything I put myself thru today. I was sitting on the floor in the shower at one stage, couldn't bear to stand up anymore, every session in the sauna and steamroom had the room spinning and left me dry heaving towards the end too. There's not much else I coulda done truth be told, so I've no real regrets.

I've already eaten about 2,200kcals and drank almost 2 litres of carb drinks IN ADDITION so far tonight. Hopefully I'll hit around 95/96 on the scales tomorrow.

the drifter · 24-07-2008 11:09PM

ah man im gutted for ya....i know how much you put into this...still onwards and upwards lift heavy on saturday my friend!

The Miseducation of Jimbo Slice

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