The Miseducation of Jimbo Slice

Hanley · 05-08-2008 03:23PM

SKWAAAT - Hercs

Wide stance squats:
*no belt*
60kg 2x5
100kg x5
130kg x5
*add in NXG briefs, belt and box*
150kg 3x5
*totally raw oly squats*
90kg x20

Sumos off band platform:
60kg 2x5
100kg x3
120kg x3
140kg 6x3

Pulldown Abs:
plate 4 x12
plate 6 x12
plate 8 4x12

The raw wide stance squats felt ok. I reckon they were just about at parallel, but they should help with hip strength. Doing the squats off the box in briefs is looking like it could be a very good idea. I'm getting some nice pop off the box and the bar starts to slow around 6-8 inches about parallel (not REALLY slow, but it's not as fast). That should be good cos that's where I miss the squats normally.

I was gonna do a second set of 20 with 90kg, it was quite easy. but I wanted to have some energy left for the pulls against bands. These were pretty nasty. There's tension all the way thru, and at the top you can feel the bar being pulled back against your hands. I'm gonna keep working up on these and hopefully get to a respectable number by the end of September or so. From there I'll probably start the coan-philipi deadlift cycle.

Hanley · 06-08-2008 12:08AM

GUNZZZ - TF
Bench:
60kg x10
70kg x10

TRI'S: Reverse Grip Bench-->Shoulder Width Normal Bench-->Pinky On Rings:
80kg x12-->70kg x12-->60kg x6

BI's: Close Grip Curls-->Shoulder Width Grip Curls-->Wide Grip Curls:
32.5kg x12-->x12--->x12

Decided to try things something a bit differently for the next couple of weeks. The tri work is done straight thru with no rest, then a break, then bi's all the way thru with no rest. Gonna do 3 "arm" days with a similar enough format to above, but with different exercises. Don't know how well it's gonna work, but the workouts only take 20 mins so it's not like I'm gonna have wasted loads of time!!

Hanley · 07-08-2008 03:30PM

BENCH DAY 2 - TF

Close Grip Bench:
60kg 2x5
80kg x3
100kg x3
117.5kg 6x3

Incline Smith Bench (assuming 20kg bar weight):
60kg x12
85kg x10-3-2 rest paused

Rolling Dumbbell Extenstions:
10kg 'bells x12
17.5kg 'bells 3x12

HS Low Row:
40kg x12
60kg x12
80kg x12-10-8 rest paused

Preacher Curls-->Hammer Curls-->Zottman Curls:
35kg x12-->15kg 'bells x12-->15kg 'bells x8

Reverse Grip Pushdowns--Normal Grip Pushdowns-->Rope Pushdowns:
plate 75 x12-->plate 75 x8-->plate 75 x8

Good workout. The close grip benches were very strong. Total pain taking it off myself, but I guess it's good to do it with lighter weights. I reckon I might get to 130kg for a few 3's with these. That'd be VERY nice.

I can really feel everything working with the incline smith bench. It's a pretty sweet movement.

The extenstions were hard. Really nice feelign around the elbows with them tho.

And the arm workout - PUMP

Hanley · 08-08-2008 02:55PM

LEG REHAB - TF

X-Band Walks to warm up

Good Mornings:
20kg x8
60kg x8
80kg x8
90kg 3x8

Lunges (barbell):
20kg x10 (reps per leg)
35kg x10
50kg x10

Bulgarian Split Squats:
20kg 'bells 2x15

Hammer Strength Iso Lateral Leg Press: (done one leg at a time)
*all weights PER LEG*
20kg x12
40kg x12
60kg x12
70kg x12
80kg x12

Pulldown Abs:
52.5 x10
75 x10
97.5 x10
102.5 3x10 - PR

Good little session. My good morning strength is improving. I can really feel it knocking the sh!t out of my hamstrings. I'm gonna keep pushing these as far as I can.

I could feel the lunges tweaking my right (good) knee, so I dropped them after one set. I'll probably switch them out in favour of dumbbell lunges or something next week if they hurt again.

The split squats were done high to target my quads. I had a huge burn after them.

I LOVE the HS leg press. You load each side individually and you can move either leg without the other foot plate moving. I did discover soemthing interesting with it, my ability to lockout my left leg seemed quite inhibited which says to me my quad is weak, which confirms my original thoughts on why I'm having trouble!!

I'm running out of room on the pulldown abs. There's only one plate left in the stack. I'm starting to get to weights that are so heavy I'm actually getting pulled off the ground by em. I might hook my feet under some dumbbells next week and take on the stack.

Hanley · 10-08-2008 02:11PM

ME BENECH (ish) - Hercs

Bench:
60kg x5
90kg x5
110kg x5
124kg x4
*add in 2 board*
135kg 2x5
*4 board*
145kg 2x5

Incline Bench:
60kg x12
80kg x12,10,12

Flys:
20kg 'bells x20

Chins:
bodyweight x10
+12.5kg 3x12 - PR I think

Bit disappointed with my benching this morning. I've been dieting for the last week and out the last two nights so I guess I can put it down to being tired and hungry, but meh, still not good enough. All my best recent benches have come when I was 5 or 6kg heavier so to at least still be in the same ball park is decent enough.

Mid range strength remains good. The second set of 2 boards was better than the first. 140x5 is my all time PR I THINK (could be x3) so if I can get that for 2 sets next week I'll be very happy.

It's amazing how much my top end stinks at the moment. It's still as strong as it has been for the last year, but in comparison to everything else now it's brutal. Coming off the 4 board it's such a dead weight movement. I sohuld hopefully start to push it up over the next few weeks. All time PR's 160 or 165x1 so if I can get up to that for reps over the next few motnhs I should be in a good place.

The incline's sucked.I don't like 12's. I took an extended break afte the second set cos I wanted the 12 reps on the third and I got it, so happy days. Right now I still think my chest strength is what's holding me back so I've been doing a bit of extra work n that to try and bring it up (as a frame of reference, I'm neck and neck with the guy I bench with on Sunday mornings on the flat bench but his shoulder strength is WAY ahead of mine, as is his incline strength, he'd hit about 115x5, I reckon 100x8 would kill me).

Chins remain strong. As I drop weight I guess I'm just readjusting the load to compensate, but If I can get up to 20kg x10 then regardless of my bodyweight, I'll be happy!

Hanley · 11-08-2008 03:39PM

SKWAAAT - Hercs

Squats:
*wide stance, no belt*
60kg 2x5
100kg x5
120kg x5
140kg x5
*add in belt, loose suit bottoms and box*
160kg 3x5
*totally raw, oly style*
100kg x20

Sumo pulls against bands:
60kg x5
100kg x3
130kg x3
150kg 6x3

Pulldown Abs:
plate 5 x12
plate 7 x12
plate 9 2x12, 1x9

Pretty good session. The raw wide stance squats were solid. There's a good bit more left there I think. I started to carry the bar a lot lower today too and it deffo helped with the wide stance work.

The box work was good. The last set was about the best. I worked hard on arching off the box and driving my elbows forward and I was getting some nice pops.

The 20 repper STILL has my legs pumped. It's a weird tingly feeling.

The pulls were hard this week, had to change my stance around a bit to stop myself slipping about.

Might post a compilation vid later on.

Hail 2 Da Chimp · 11-08-2008 03:54PM

Hanley wrote: »

BENCH - Hercs

Bench Press:
60kg x8
80kg x8
100kg x8
120kg x5
*add in 4 board*
130kg 2x5
*switch to 2 board*
130kg 3x5

Hey Hanley, what do you mean when you say "2 board" & "4 board"?

Hanley wrote: »

I did discover soemthing interesting with it, my ability to lockout my left leg seemed quite inhibited which says to me my quad is weak.

Yup, I always knew you had weak quads

Hanley · 11-08-2008 03:58PM

Hail 2 Da Chimp wrote: »

Hey Hanley, what do you mean when you say "2 board" & "4 board"?

They're 2x4 pieces of wood that are glued or taped together to shorten the range of the press. 2 board = 2 2x4's. 4 = 4 2x4's!!

They're used like this;
3%20Board%20Press.jpg

Yup, I always knew you had weak quads

Lol, *relatively weak quads. So many pendants on the board today...

Hail 2 Da Chimp · 11-08-2008 04:16PM

Hanley wrote: »

Lol, *relatively weak quads. So many pendants on the board today...

Someone on here has to keep you honest with your log

So with the boards you basically varying your ROM? improving your lock out phase?

Hanley · 11-08-2008 04:28PM

Hail 2 Da Chimp wrote: »

Someone on here has to keep you honest with your log

So with the boards you basically varying your ROM? improving your lock out phase?

Yeah, exactly. This is especially relevant with the bench shirt since the top end becomes the hardest.

Buuut... traditionally my top end had been my strong point, but I've spent the last 6 months or so training the hell out of my lats and mid range so now that's where I'm relatively strongest, I had been missing benches in that range, but now it's back at the top I miss.

So in other words I need more high board work to fix this. I'm confident that with more top end work I'll bench 200kg this year.

Hanley · 12-08-2008 01:11AM

Here's a vid of some lifts from today;
http://ie.youtube.com/watch?v=eU60aI22Vc8

It should be available to view shortly!

https://www.youtube.com/watch?v=eU60aI22Vc8

Naos · 13-08-2008 08:57AM

Awesome job Hanely, quick question.

Whats the difference between an Oly squat and the squat I am currently doing or is there?

Hanley · 14-08-2008 01:08AM

Naos wrote: »

Awesome job Hanely, quick question.

Whats the difference between an Oly squat and the squat I am currently doing or is there?

Oly Squat = high bar position, shoulder (ish) width stance, taken down way deep

Basically what you're doing, perhaps a little deeper (tho you're still going below parallel as it is)

I just called it that for my own records since I've been changing so many things about my squat set up recently. I know "oly" to me = close stance, down low, high bar. But "squat" could also mean low bar, wide stance, just below parallel. So it helps to differentiate.

Hanley · 16-08-2008 01:38AM

Just got the copies of some of the photos from the IPO Leinster Open so I'm throwing a few of them up. I think they're great shots, and serious credit goes to the photographer for them.

Taking a break between warm ups

Wrapping up

245kg opener

260kg second attempt

272.5kg at the top

EDIT: Outside of lifting, my eyes arent normally that red, and my face normally isn't that ugly (ask Malteaser!!).

Hanley · 16-08-2008 02:47PM

SINGLE LEG DAY BUZZ - TF

Good Mornings:
60kg x8
80kg x8
100kg 3x8 - PR

Reverse Lunges:
40kg x10
50kg x10
60kg x10

Bulgarian Split Squats:
22.5kg 'bells 2x12

Hammer Strength Iso Leg Press (one leg at a time):
*weight per leg*
40kg x12
60kg x12
80kg x12
90kg x12

Pulldown Abs:
67.5 x10
90 x10
102.5 x10
110 x12 - PR (that's the stack!!)

Today was really nasty. The GM's were good and solid, should be a fair bit left there.

I'm not enjoying all the high rep leg work. It's really taking a lot out of me. I'm feeling good tho and hoping it'll stand to me.

The IDFPA national champs have been put back until late March/early April so it gives me even more time to train. I've revised my targets and they now stand at;

Squat: 285kg
Bench: 205kg
Deadlift: 275kg
Total: 765kg

Year end goals are, all to be done in the gym:
Squat: 200kg x5 raw (belt only)
Bench: 200kg x1
Deadlift: 272.5kg

This will be an interesting training period.....

Malteaser! · 16-08-2008 06:57PM

Savage pictures!!

My favourite one is the snap where you're wrapping up, I think I may have taken a similar one on the day but it obviously didn't come out as well!!

It looks like trib is pulling off your man tights in the first pic!!

The fourth one is just plain scary.

Patto · 17-08-2008 02:25PM

Hanley wrote: »

Make sure you weight them on a calibrated scales to get a true measure.

There's two different bars in TF:Blanch. One's a thinner sharper bar, the other's the thicker one (like the one in Sandyford). One of the instructors there said that he had weighed them one time and that the thicker bar was 22 or 23kg. So that's where my info's coming from!

I finally got around to weighing one of the bars: 21.5Kg

It was bugging me for months:rolleyes:

Hanley · 17-08-2008 02:28PM

ME BENCH - Hercs

Bench:
60kg 2x5
90kg x5
110kg x6, 8, 7
*add in 2 board*
130kg x2
135kg x2
140kg x2
145kg x1+1
150kg x0
150kg x1

Incline Bench:
80kg x8
90kg x8

Face Pulls w/ straight bar:
plate 5 x12
plate 6 x12
plate 7 3x12

Seated Dumbbell Powerlceans:
10kg 'bells 3x12

I stunk up the gym some nasty today. I just felt like crap going in, felt like crap under the bar, and still felt like crap leaving.

Hanley · 17-08-2008 11:56PM

Malteaser! wrote: »

Savage pictures!!

My favourite one is the snap where you're wrapping up, I think I may have taken a similar one on the day but it obviously didn't come out as well!!

It looks like trib is pulling off your man tights in the first pic!!

The fourth one is just plain scary.

Your one's really cool. It's me and Ger sitting on the bench just looking real focused. I must upload it.

And yes, that's exactly what he was doing!!

Patto wrote: »

I finally got around to weighing one of the bars: 21.5Kg

It was bugging me for months:rolleyes:

Haha no way???? Gas.

Hanley · 18-08-2008 05:54PM

SKWAAAT - Hercs

Squat:
*wide stance, no belt*
60kg 2x5
90kg x5
110kg x5
130kg x5
150kg x5
*sumo DL briefs, belt and box*
160kg x1
170kg 3x5
*raw oly squats*
110kg x20

Sumo DL's off band platform:
60kg x3
100kg x3
140kg x3
160kg 3x3

Ab Rollouts:
on kness 3x10
on feet x5 (not full rolls)

Good squatting today. It was my 3rd day training on the trot so I Was feeling a bit run down. There's a lot more left with the raw wide stance work. 160kg x5 will go next week, and 170 x5 could happen the week after, which would be a beltless PR with any stance. Alll this added ab training's helping.

The box squats were good and solid again today. I can really feel my hammies and glutes working over time on them.

Decided to try rollouts today with my ab wheel instead of pulldowns. The ones on my knes were real easy, the standing ones were not. Gonna try and get a full rollout asap!

ladowack · 18-08-2008 11:59PM

Hi Hanley,

Great log, been following for a long while now, just wondering you have been consistantly training squat now at v high volumes, have you ever had problems with your knees if so what kind of problems and what was the solution,

Thanks
L

Hanley · 19-08-2008 12:13AM

ladowack wrote: »

Hi Hanley,

Great log, been following for a long while now, just wondering you have been consistantly training squat now at v high volumes, have you ever had problems with your knees if so what kind of problems and what was the solution,

Thanks
L

Hey L,

Can't say I've ever had any trouble with my knee joint to be honest. I put this down to making sure I control all my squats, don't let my knees bow and stretch a lot. In addition I almost always wear neoprene knees sleeves to keep as much warmth as possible in my knees. Last but not least I've been training my hamstrings very hard recently too and I'm sure that's had a big effect on how healthy the joint is. I try to stay away from machines (especially extenstions) and other fixed plane leg work because I think it can have a negative effect on how healthy my knees stay.

Oh and make sure you're squatting deep. The VMO (the part of your quad that joins near the inside part of your knee cap) is one of the main culprits when it comes to knee pain. It doesn't activate and stabilise the joint properly in most people. Squatting deep (below parallel) should keep it and your knees in good shape.

Hope that helps!

ladowack · 19-08-2008 12:36AM

Food for thought and action,
Thanks a lot.

Hanley · 19-08-2008 12:43AM

No probs at all!

Hanley · 19-08-2008 12:44AM

Hanley wrote: »

Your one's really cool. It's me and Ger sitting on the bench just looking real focused. I must upload it.

And yes, that's exactly what he was doing!!

And here it is;

Hanley · 20-08-2008 02:06AM

SOME OBSERVATIONS ON MY BENCH TRAINING:

I had a look back over my log to get an idea how much better I fair with extra weight.

My bench was at it's stronges, and I was hitting PR after PR (around march/april) when I was 103.5kg. I did 130 x5, 125 x1 w/ doubled mini's and 155 x1 off a 2-3 inch thick rubber mat. I'd struggle to get near tho right now. The PR's only stopped once I started to come down in weight. I'm confident I coulda kept going otherwise!

At 6kg lighter (in July) I only hit 150 off the same mat, but I did hit a shirted PR afterwards. The week previous I only did 120 x1 with doubled minis.

Incidentally, all my best full range raw presses seem to come when I'm doing speed work with bands. Unfortunately this tears up my triceps really badly. I might stick it in every second week for a while to see if I can cope that way.

kevpants · 20-08-2008 08:00AM

You thinking about moving up a weight class??

Degsy · 20-08-2008 11:33AM

Hanley wrote: »

SOME OBSERVATIONS ON MY BENCH TRAINING:

I had a look back over my log to get an idea how much better I fair with extra weight.

My bench was at it's stronges, and I was hitting PR after PR (around march/april) when I was 103.5kg. I did 130 x5, 125 x1 w/ doubled mini's and 155 x1 off a 2-3 inch thick rubber mat. I'd struggle to get near tho right now. The PR's only stopped once I started to come down in weight. I'm confident I coulda kept going otherwise!

At 6kg lighter (in July) I only hit 150 off the same mat, but I did hit a shirted PR afterwards. The week previous I only did 120 x1 with doubled minis.

Incidentally, all my best full range raw presses seem to come when I'm doing speed work with bands. Unfortunately this tears up my triceps really badly. I might stick it in every second week for a while to see if I can cope that way.

You still training your arms 3x a week?
I've been doing the same,i know it flies in the face of conventional wisdom but i have a feeling it'll make them stronger and bigger with diet.

Hanley · 20-08-2008 12:38PM

Degsy wrote: »

You still training your arms 3x a week?
I've been doing the same,i know it flies in the face of conventional wisdom but i have a feeling it'll make them stronger and bigger with diet.

Nahhhh training last week got very screwed up time wise so I ditched the plan I was working too. I'll get back on it when I'm back form holidays!

Hanley · 20-08-2008 12:40PM

kevpants wrote: »

You thinking about moving up a weight class??

Not just yet... I'm thinkg about filling out the 100kg class tho!! I've come down from 103.5 to 98 and still hit PR's in comp, tho my raw PR's came at the higher weight. So I figure I can go to 105ish and come back down to 100 for competition and that should lead to some much bigger lifts. I won't be competiting again til March or April next year so I've loads of time to put it on and lose it again!

The Miseducation of Jimbo Slice

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