The Miseducation of Jimbo Slice

Hanley · 01-10-2008 11:40PM

CHEST DAY - TF

Incline Smith Bench (assuming 20kg bar weight):
60kg x8
75kg x8
90kg x8
105kg x7
95kg x8

Dumbbell Bench (sunk in):
42.5kg 'bells x9,8,6

Hammer Strength Bench:
40kg x5
60kg x5
70kg x10
80kg x10
90kg x8
80kg x9

Overhead Rope Extenstions:
35 x15
40 x15
45 x15
50 x15

*super setted with*

Cable Curls:
p5 x15
40 x15
45 x15
50 x15

Ok-ish session. My tricep's were in a bad way all the way thru. I couldn't push the smith or dumbbell benches as fast as I'd like because of it, so I think that knocked some reps off of them.

Great pump out of the arm work.

In other news, looks like my planned trip to the world champs is off. I start full time accounting work next Monday, which means chartered exams to be done. I've got 1/3 of them out of the way thanks to my degree, but there's more to be done. Of course that means I have to do extra study in addition to working... And guess when these classes start.... IN 10 DAYS BLOODY TIME. Pretty much every weekend between now and next April. Saturday AND Sunday. 10am til 4.30pm. Which bascially leaves no time to train.

**** it.

brianthebard · 01-10-2008 11:44PM

that's really harsh man, considering the way training's been going. No way you can ask for time out? What uni are you in, do they try and help athletes out at all?

Hanley · 01-10-2008 11:51PM

brianthebard wrote: »

that's really harsh man, considering the way training's been going. No way you can ask for time out? What uni are you in, do they try and help athletes out at all?

Ha.... not a hope!!!

The clock is the real problem. Hercs closes downstairs at 7pm. The earliest I'd get over there from work would be 6pm. By the time I get warmed up and started it'd be time to move upstairs (and it's not the best spot for fully equipped comp training). And it'd be closed by time I got out of lectures on the weekend.

So I'm left with training in TF in the evenings, which again, isn't exactly good for powerlifting comp training because I wouldn't have any of my regular training crew there.

The professional accounting qualifications are run by the ICAI, and there's no way they'd be flexible about attendance or exams (nor would I expect them to be tbh). The lectures are run on weekends, the course fees are pretty high from what I've heard and the firm's paying for it so I wouldn't go skipping them to train. Getting time off of work wouldn't be a problem to go to the comp, I'd literally only need one or two days off since it's on a weekend. But getting the time to train in Hercs would be the problem.

All I can do is take it on the chin and move forward as if I've hit the lifts I was planning on. Next year's my last year as a junior, and my last chance to go after the national junior total record. So all I can do now is put the head down between now and next April and go after it. I'm setting goals of 290/205/272.5kg for that comp.

the drifter · 02-10-2008 08:38AM

bummer man i really hope you can work around this...as weve discussed on msn many time..working and lifting dont get on well

Malteaser! · 02-10-2008 09:01AM

I thought I had commented here the other day about the way you're putting all your sets into one video now - I must have forgotten to press submit

. Anyway, I like it...I'd say it'll be make it much easier to look back at where you were training wise from session to session as the months go on.

As for Vienna, I really am so sorry that you can't go. I know how much you were looking forward - There will be other competitions, I know it's not the same but like I said to you yesterday, you should try to see this as a positive thing, as a chance to continue training hard when you can and then totally blowing everyone away when the Nationals come around next year.

BossArky · 02-10-2008 05:33PM

Hanley wrote: »

The professional accounting qualifications are run by the ICAI, and there's no way they'd be flexible about attendance or exams (nor would I expect them to be tbh). The lectures are run on weekends, the course fees are pretty high from what I've heard and the firm's paying for it so I wouldn't go skipping them to train.

Find out if you can opt for a home study option where work pay for just the books and exam entry. Then all you need to do is get the books and learn it in your own time. I started CIMA with weekend classes but found it way too time consuming and now just sutdy in my spare time so lots more freedom.

brianthebard · 02-10-2008 09:20PM

Do you actually have an exam that weekend though? I dunno obviously not going to tell you your business, but we'll say at the absolute worst they are hardly going to kick you off the course for missing two-three lectures? (I still lol at the idea of you being an accountant, sorry but its true). At least you do get that last year at junior level though, that's something at least. I guess training early in the day/morning is unsuitable to you and the weight you are doing so that's out?

Hanley · 02-10-2008 09:40PM

brianthebard wrote: »

Do you actually have an exam that weekend though? I dunno obviously not going to tell you your business, but we'll say at the absolute worst they are hardly going to kick you off the course for missing two-three lectures? (I still lol at the idea of you being an accountant, sorry but its true). At least you do get that last year at junior level though, that's something at least. I guess training early in the day/morning is unsuitable to you and the weight you are doing so that's out?

The problem isn't missing the lectures to go to the comp... the problem's actually finding the time to train for it!! I do my heavy bench training on Sunday morning, and had planned to move my squat and deadlift training to Saturday cos it takes quite a while (2 to 2.5 hours). Now obviously that's off the cards!!

Hanley · 02-10-2008 09:41PM

BossArky wrote: »

Find out if you can opt for a home study option where work pay for just the books and exam entry. Then all you need to do is get the books and learn it in your own time. I started CIMA with weekend classes but found it way too time consuming and now just sutdy in my spare time so lots more freedom.

Yeah I could have, but decided against it. I reckon I woulda just ended up dossing. That being said, I pretty much thought myself all the financial a/c in final year out of the ICAI book because I didn't liek the way our lecturer was doing it!

Hanley · 02-10-2008 09:45PM

SQUAT/DL ASSISTANCE - TF

Front Squats:
60kg x5
100kg x5
115kg x5
130kg x5 - PR

Sumo Pulls:
60kg x5
110kg x5
140kg x5
170kg x5
200kg x3

Bit of a blah session tbh. My front squat's still going really strong so I'll keep pushing it. Hopefully 140x5 will go down. That's the goal anyway.

I don't know what's going on with my deadlift. My hip strength is just awful. EVERYTHING else is up... Squat, core, upper back etc etc.... but my deadlift still goes no where. I'll have to figure out some way to fix it.

the drifter · 03-10-2008 04:36PM

im to lazy to search the thread but have you ay videos of recent deadlifts mr H?

daveywavey08 · 04-10-2008 11:27AM

Why did you ruin that vid with sh|t music

Hanley · 04-10-2008 07:11PM

the drifter wrote: »

im to lazy to search the thread but have you ay videos of recent deadlifts mr H?

There's some rackpulls at the end of this; http://ie.youtube.com/watch?v=evSoy5UhM5Y

daveywavey08 wrote: »

Why did you ruin that vid with sh|t music

Hanley · 04-10-2008 07:17PM

DoggCrapp - Workout 1

Incline Bench:
60kg x8
80kg x8
100kg x7-4-2 rp

*stretch - 35kg 'bells in fly position and stretch position on pec deck*

Seated Smith Press (assuming 20kg bar weight):
40kg x8
60kg x9-4-3 rp

*shoulder stretch*

Close Grip Bench:
60kg x6
80kg x6
100kg x9-4-2

*stretch - skull crusher beyond the back of my head w/35kg barbell*

DC Rows:
plate 25 x12
plate 35 x12
plate 50 x12-8-6 rp

Convo Deadlift:
60kg x6
100kg x6
140kg x3
180kg x1
200kg x6 - PR I think

*stretch - lats*

I'll explain it all later.

Hanley · 05-10-2008 12:49AM

Hanley wrote: »

DoggCrapp - Workout 1

Incline Bench:
60kg x8
80kg x8
100kg x7-4-2 rp

*stretch - 35kg 'bells in fly position and stretch position on pec deck*

Seated Smith Press (assuming 20kg bar weight):
40kg x8
60kg x9-4-3 rp

*shoulder stretch*

Close Grip Bench:
60kg x6
80kg x6
100kg x9-4-2

*stretch - skull crusher beyond the back of my head w/35kg barbell*

DC Rows:
plate 25 x12
plate 35 x12
plate 50 x12-8-6 rp

Convo Deadlift:
60kg x6
100kg x6
140kg x3
180kg x1
200kg x6 - PR I think

*stretch - lats*

I'll explain it all later.

So, to explain my crazy session above.

I'm not sure how familiar everyone is with the Doggcrapp training method (yes, that is it's real name). But basically it's a "powerbuilding" routine designd to pack as much muscle on as possible. You only do one top set at each exercise, but it's an all out gut-buster. You do as many reps as possible, rack the weight and take 15 deep breaths, as many reps as possible, 15 deep breaths and then one more all out set. These are know as "rest pause" sets.

There's two workouts, and you train 3x a week (mon, wed, fri), so over a 10 day period, eveything gets hit twice.

The first workout; chest, shoulders, tri's, back width, back thickness

The second workout; biceps, foreams, calves, hamstings, quads

The exercises are also rotated, with 3 being selected for each bodypart so you don't come back to the same exercise until your 4th rotation. So I won't incline bench again for approx 2.5 weeks.

The goal is to keep beating the logbook. Either thru more weight or more reps. When you can't do this, the exercise is dropped and something else is used.

By all accounts, when you put everything into this style of training, diet wise and balls to the wall training, the strength and size gains are meant to be mega. I plan on running this til some time in December, when I'll drop it and start prep for my next comp.

Any questions, fire away!

kevpants · 05-10-2008 12:34PM

Hanley wrote: »

Any questions, fire away!

Did you hit your head?

Looking forward to the Youtube videos of you throwing chunks!

brianthebard · 05-10-2008 12:35PM

Lolz @ kev. Whats with the stretching between exercises? And what's a dc row?

Hanley · 05-10-2008 09:24PM

kevpants wrote: »

Did you hit your head?

Looking forward to the Youtube videos of you throwing chunks!

What time are ya in TF on Wednesday at?? You might get to see me killing myself there!!

brianthebard wrote: »

Lolz @ kev. Whats with the stretching between exercises? And what's a dc row?

This is the basic idea behind the stretching, and a few of the stretches too; http://dc-training.blogspot.com/2005/11/extreme-stretching.html

The DC row is just the name it's known as by those who use it because the guy who started the whole DC training buzz described it and it has subsequently become known as one of the best.

Basically, you put a single handle on a low cable, pick it up and step back with it. Feet about shoulder width apart, sit back a little bit (like a really high squat) and lean forward from your hips. You try to keep your elbow as close to your body as possible and squeeze your lat all the way thru, then on why back to the starting position you let your shoulder roll forward and start it all over again!

Sit up straight on a chair with your palms on your knees, lean slighty forward from your waist and try to pull back with your elbow one arm at a time, pull as far back as possible and keep pulling, you should feel it low down in your lat. That's the feel you're going for in the exercise.

Hanley · 05-10-2008 09:35PM

CLEANS - Hercs

Power Cleans + Cleans:
40kg x1 + 2
50kg x1 +2
60kg x1 +2
70kg x1 +2
80kg x1 +1
90kg x1 +1
100kg x1 +1
105kg x1 +miss

Cleans:
105kg x1 - better
110kg x1
115kg x1
120kg x1 - easy, ties PR

Last Sunday morning training for a while.. and since I'm DC'n it I wasn't training 2 days on the trot so I went in to hang about and have some fun. Last time I front squatted 120x5 I cleaned 120kg and it was haaaaard.

I've since front squatted 130x5 and the 120 today was really easy. I actually caught it about 4-6 inches above parallel, so if I didn't ride it down to a front squat it woulda been a power clean. I was really soft at the bottom, the weight slammed down on me, I paused and nearly got dumped forward, AND came very close to hurting my elbow so I decided to leave it there.

I'm gonna try and get some cleans in once a week for the next while if I can and try to get my form down. 130kg should fall really soon, I'd probably pull it high enough to power clean it at the moment, and I'm still gunning for a 140kg clean by the end of the year.

Hanley · 07-10-2008 11:14PM

Doggcrapp - Workout 2

DC Curls:
30 x12
40 x12
50 x12
57.5 x12-8-6 rp (I think)

Reverse Barbell Curls:
25kg x10
35kg x15

Leg Press Calf Raise:
60kg x15 - done DC style

Stiff Leg Deads:
60kg x12
100kg x12
140kg x12
160kg x12

Hammer Strength Leg Press:
80kg x10
120kg x10
160kg x10
200kg x10
180kg x20

Too strapped for time now, thoughts and stuff tomorrow.

Hanley · 09-10-2008 10:20PM

Hammer Strength Bench:
40kg x8
60kg x5
80kg x5
100k x5
110kg x8
120kg x7-4-3rp

*chest stretch on pec dec*

Seated Barbell Press:
20kg x5
50kg x5
65kg x8-3-3rp

*shoulder stretch*

Close Grip Incline Press:
60kg x5
80kg x5
90kg x7-3-1rp

*forgot the bloody tri stretch*

Pulldowns (to nose):
30 x12
60 x12
90 x12
105 x10-6-5rp

T-Bar Row:
45kg x12
60kg x12
85kg x12

*lat stretch*

Good solid session. Big PR on the HS bench. I don't think I've done more than 100kg x 12 or something on it. Was pretty thrashed afterwards. The pec dec stretch really felt good.

The seated shoulder presses were a bit crap. My shoulders are SO weak. Hopefully a bit of extra strength there will have a positive carryover to my overall strength....

I really like the CG inclines. I was stopping 2 or 3 inches before my chest to protect my shoulders, but I could really feel them hitting hard in the triceps.

The pulldowns to the nose are something I like. First time I tried them, and I could actually feel my lats working (which rarely happens with widegrip pulldowns for me). I let myself get a big stretch at the top before pulling again. Seems to be working quite well.

The T-Bar rows were really cool. Could feel everyting in my back working there!!

Saw Degsy AND Kevpants tonight in TF too. 4 of us in there at once... good show for boards!

the drifter · 10-10-2008 09:07AM

t bar row's roc....what size plates are you using? i assume your using a barbel in a corner to do these or have you a machine? if using the parbell load it to the max with 2.5kg plates for that little bit extra range of motion

or slap a chain on the end of it if you have one lying around!

Hanley · 10-10-2008 09:08PM

the drifter wrote: »

t bar row's roc....what size plates are you using? i assume your using a barbel in a corner to do these or have you a machine? if using the parbell load it to the max with 2.5kg plates for that little bit extra range of motion or slap a chain on the end of it if you have one lying around!

Twas with a bar in the corner alright... My back's quite DOMS'd today, which rarely happens. The pulldowns to the nose and t-bar rows are a real nice combo.

Hanley · 12-10-2008 09:44PM

Barbell Curls:
20kg x10
30kg x5
40kg x5
50kg x10-4-3rp

*bicep stretch*

Pinwheel Curls:
12.5kg 'bells x6
17.5kg 'bells x20 per arm

Standing Machine Calf Raises:
warmed up to 135 x9-4-2rp

Standing One Leg Curls:
plate 12.5 x6
plate 20 x6
plate 25 x12-9-7rp

*hamstring stretch*

Front Squats:
60kg x5
80kg x3
100kg x2
120kg x1
135kg x7 - BIG PR

Hack Squats:
40kg x10
60kg x25

*quad stretch*

MASSIVE PR on the front squats today. Absolutely delighted hitting that after killing my hammy's and doing a load of other work before it. Previous best was 130 x5. I'll be front squatting again in 10ish days so I'll be going for 3 plates x max reps.

The curls were a PR too I think. And they were quite strict too which was awesome.

Pinwheel curls = hammer curls done across your body. Nice little exercise that I could really feel hitting my forearms hard.

The calf raises were done DC style. 15 second stretch in the bottom of each rep, 5 second hold at the top. Absolute killer tbh. Didn't intended to rest pause them, but I failed miserably on the attempted 10th rep. My calves just shut down. So I kept going til I got to as close to 15 reps as possible over 3 sets.

The single leg curls were good. Really nice tearing sensation. The stretch afterwards KILLED me. My legs were shaking violently for the rest of the session, including during the front squats.

The hacks were ok. First time I really ever did them and was just finding the groove. Underestimated the weight a bit so I kept going. May have got to 30 reps but I just gave up.

In other news, I was in college from 9.30 til 5 yesterday, and 9.30 til 4 today. By the time I get a lie in I'll have been working or in college every day for 19 days straight. Grrr.

Hanley · 14-10-2008 10:04PM

Dumbbell Bench:
25kg x12
32.5kg x5
45kg x12-6-5rp

*chest stretch on pec dec*

Military Press:
20kg x5
40kg x4
60kg x8-4-3rp

*shoulder stretch*

Skull Crushers w/straight bar (lying on ground):
20kg x12
40kg x15-5-6rp

*tri stretch*

Neutral Grip Pulldowns:
plate 35 x10
plate 60 x10
plate 90 x10
plate 97.5 x10-7-5rp

Pendlay Rows:
60kg x5
80kg x5
100kg x9
80kg x15

*back width stretch*

Left ALL my training gear in Malt's car so I just grabbed what I could to train with today. So no straps or chalk, and a ghetto pair of wrist wraps.

Awesome PR on the dumbbell bench. I haven't pushed them fresh for a while, but things seem to be coming together quite well at the moment. I probably could have pushed for more, but my right wrist was all twisted and it was complete agony pressing them. I literally ended up with my hand falling forward and holding on for dear life with my thumb. My wrist was pretty messed up after that.

The military presses suck. I genuinely feel embarrassed doing them. My wrist being shagged didn't help matters. I just suck on them tho. No excuses.

After all tha I wasn't doing a pressing movement for my tri's. I was gonna do rolling dumbbell extenstions but all the dumbbells I wanted to use were in use, so I said screw it and went to do high rep skull crushers instead. Last time I did them I tore my tri, so needless to say I was a bit conservative today. The higher reps felt ok. Dunno what happened with the top set. I think I just went into the second round too quick and suffered for it.

The Pendlay Rows are my new favourite exercise. I possibly coulda handled a few more reps with 100kg, but my grip was gone. Absolutely UNREAL feeling tho. Could really feel my entire back working harder than ever. Definitely keeping that one.

Hanley · 16-10-2008 11:11PM

Preacher Curl Machine:
30 x10
50 x6
65 x10-5-4rp

*bicep stretch*

Reverse Preacher Curls:
20kg x10
30kg x10

Donkey Calf Raises:
plate 75 x10
plate 90 x5
plate 105 x15

Lying Leg Curls:
warmed ups
Stack x12-6-5rp

*hamstring stretch*

Squats (w/belt):
60kg x5
100kg x3
130kg x3
150kg x2
170kg x12 - MEGA PR
120kg x20 - PR

Frickin MASSIVE PR on the squats. Seriously big, like I can't believe it. I was planning on 170 x8 today like, but I knew as I was warming up I was on. The first 6 or 7 reps went down really easily, so I said I'll go for 10. Got to 10 and wasn't completely wasted, so I said I'd push for 12. 11 and 12 were U-G-L-Y. The 12th was brutal. Major shoutout to Kevpants for the spot. I probably would have only gone to 8 if I was on my own. It was nice having someone I knew I could rely on to pull me outta a tricky situation if I needed. 120 x20 were just disgusting. I probably coulda got more, but I was just shattered at that stage.

I used a different curl machine to my normal one today and I liked it alot. Real nice feeling.

The reverse preacher curls were odd. I like them, but they hurt my wrists so I had to wrap up.

The donkey calves were DC style, 15 seconds at the bottom, 5 at the top, for each rep!! I was stumbling around after them.

The hamstring curls were grand. The stack's far too light to get a proper workout from. I'll have to figure out a way to add some weight to it for my next rotation.

So happy with the squats. Looks like 200x5 by the year end is still on.

kevpants · 17-10-2008 04:28PM

You did soome incredible work on them squats big guy. Actually I think I let my belly touch off your backside on one rep so sorry about that! Not used to spotting someone who actually sits back into the squat!

I swear to god when you got to 8 I thought maybe you had another one in you. How you kept going to 12 is beyond me. The last ones weren't that ugly, you nearly had to good morning the 12th one up but how bad? Just shows you have the trunk strength to do that after 11 reps when you're smashed and form starts to break down and that is something else.

Defintely the finest show of strength / resolve I've seen first hand in a gym.

Hanley · 17-10-2008 11:22PM

kevpants wrote: »

You did soome incredible work on them squats big guy. Actually I think I let my belly touch off your backside on one rep so sorry about that! Not used to spotting someone who actually sits back into the squat!

I swear to god when you got to 8 I thought maybe you had another one in you. How you kept going to 12 is beyond me. The last ones weren't that ugly, you nearly had to good morning the 12th one up but how bad? Just shows you have the trunk strength to do that after 11 reps when you're smashed and form starts to break down and that is something else.

Defintely the finest show of strength / resolve I've seen first hand in a gym.

Thanks man... Everything just came together really well. Next stop is 180 x reps, I'll have to make sure you're around to get another spot

:D

I didn't even feel you touch off me. To be honest, I wasn't feeling much of anything!!

You did some good work too over the last few days. I still can't get over your bench strength.

Hanley · 19-10-2008 09:49PM

Incline Bench:
60kg 2x5
75kg x3
90kg x3
105kg x8-3-2rp

Seated Smith Press (assuming 20kg bar):
40kg x5
60kg x5
80kg x7-4-2rp***

Close Grip Bench:
60kg x5
80kg x3
100kg x3
110kg x8-3-1rp

DC Rows:
worked to plate 30 x10-6-5rp

Conventional Deadlifts:
70kg 2x5
100kg x3
120kg x3
150kg x3
180kg x1
200kg x1
210kg x6 - PR
170kg x12

Training in Hercs today before college. It was a really good workout. I'm smashing PR's all over the place. The deadlift's were great, especially considering they were done at the end of a tough workout and 2 days after squatting 170kg x12 and 120kg x20. I nearly died on the last 2 reps of the set with 210kg. Form was a bit bogey, but it happens!! The 170kg x12 knocked the sh!t out of me. I literally hit the floor after it.

The incline bench was sweet, very big PR there too I thnk. Up until a couple of weeks ago my best was 100 x6 I think.... I got 13 total reps this week, and last time I hit it, I got 13 total reps with 5kg less, so nice improvement there. I'll go up 5kg again next time I reckon

***The bar on the smitch machine in hercs is counterweighted with 7kg weights, so in reality I waso nly pressing 66kg (again assuming a 20kg bar), still up on last week tho.

In other news, I'm the heaviest I've EVER been. I weighed in at 103.7kg today. My supraillac skinfold was at 16mm and my waist was 36.5kg. Last time I was near this weight (103.5kg) my skinfold was almost 20mm and my waist was up over 38 inches. So definitely some nice progress there!!

Malteaser! · 20-10-2008 10:23PM

I dunno what to say about your sessions from the last week, I mean squatting 170kg x 12 and 120kg x 20 is absolutely insane. And then to follow it up by deadlifting 210kg x 6 a few days later just defies belief. You've seriously gotten so massively strong over the last few months, it's exciting to think about how you're gonne do in your next comp!!

The Miseducation of Jimbo Slice

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