The Miseducation of Jimbo Slice

brianthebard · 16-12-2008 01:18AM

Savage stuff dude they all looked very easy. Can I ask why you went in such big jumps in the weight, you missed a 250 squat but looked well able for 240 or 245? Likewise the other lifts? Not trying to tell you your business but 15kg jump on the squat is fairly big is it not?

Malteaser! · 16-12-2008 10:57AM

celestial wrote: »

Is that Malteaser shouting 'come on' behind the camera?!!

I'm gonna have to start sellotaping my mouth shut at these things!!

itsallaboutheL · 16-12-2008 09:52PM

Hanley wrote: »

Thanks!

Obviously my shoulders need A LOT of work. .

yet you jerked what? 110? i wouldnt do it in a fit!

Hanley · 16-12-2008 10:39PM

brianthebard wrote: »

Savage stuff dude they all looked very easy. Can I ask why you went in such big jumps in the weight, you missed a 250 squat but looked well able for 240 or 245? Likewise the other lifts? Not trying to tell you your business but 15kg jump on the squat is fairly big is it not?

Well with how easy the 235 was, 250 should have been there!! I went into the comp hoping to equal my training partners equipped total raw, just to p!ss him off, and the attempts I missed were the ones I needed for it. Based off bar speed, they should have gone.

Also, remember, 15kg on 235kg is a much smaller percentage than 15kg on 100kg like.... And taking small jumps wit that much weight in the squat isn't really going to make much of a difference unless you're at absolute max weights, which the barspeed on my 235 would suggest I wasn't!

Make sense?

itsallaboutheL wrote: »

yet you jerked what? 110? i wouldnt do it in a fit!

There isn't a whole lot the shoulders do when it comes to jerking. It's all about leg and hip drive, and getting under the bar!

Hanley · 17-12-2008 11:31PM

Hammer Strength Bench:
135kg x10-4-1

*chest stretch*

Seated Dumbbell Press:
35kg 'bells x8-3-3

*shoulder stretch*

Close Grip Incline Smith Bench:
100kg x6-3-2

*tri stretch*

Pulldowns to nose:
full stack x12-7-6

Snatch Grip DL (no straps):
60kg 2x5
100kg 3x3

Seated Cable Row w/ rope:
60 x15

PR on the HS bench 15rp with 135kg is something I'm VERY happy with. I'll be gunning for 140 x15rp next time around.

PR on the seated dumbbells too. Heaviest dumbbell I've ever actually held up there even. I can't do them on my own tho, I had to get Kev to give one of them to me at arms length for each set cos I couldn't start from the bottom.

I think that's a PR on the incline smith too, it's right at the bottom range of 11-15rp so I'll stick with the weight next time. I did do 110x5 last time out, but that was after 2 easy straight sets, not 6 sets all out rest paused!

Finally hit the stack on the pulldowns. The quality of the reps wasn't brilliant, but I'll work on them.

I don't know how people pull heavy snatches without ripping their thumbs off. I hooked the bar today for the snatch grip DL's and I think my thumbs are about 3 inches longer now. Gonna stick with them and gradually try to bump the weight up slowly while keeping solid form.

Gonna front squat with Kev tomorrow. Planning on 147.5kg x5-6 beltless.

Some pre and post comp deload I've given myself!!

Hanley · 19-12-2008 12:29AM

Front Squat:
147.5kg x5 - PR

Hack Squats:
90kg worth of plates x20 - PR

Standing One Leg Curls:
plate 40 x12-5-3.5 18rp

Machine Preacher Curl:
plate 70 x12-6-4 22rp

Pinwheel Curls:
20kg 'bells x25

Bit of a mad session. The entire workout was done in about 35-40 minutes. It was a tad rushed to say the least.

seriously happy with the front squats. They're only 2.5kg up from last time, but the quality of the reps was a TON better. The 145 I did before were all to at or just below parallel, whereas these ones were sunk right in. I'm confident 150+ x5's there.

The hack's were up 10kg. I've used more in Hercs, but the machine's are totally different so I can't compare. Still, they were good reps with a bit left in the tank.

PR on the single leg curls too. I like to pride myself on having strong hamstrings, and the fact I'm 2 plates away from the full stack bothers me greatly. When I can do 12 clean reps with the full stack I'll be happier.

Curls were good, really like the machine. One plate left til I'm on the full stack there too.

I think that was a PR on the pinwheel curls too....

My lower body's stil lbeing good to me. Long may it continue!! Now... to try and PR my squats on Sunday possibly. 190x10 would be a nice xmas present and leave me nicely set up for 200 x max reps either right at the end of the year or first thing in Jan.

Hanley · 22-12-2008 11:15PM

Pulldown Abs:
Stack +17.5kg x12, 10

Dumbbell Bench:
52.5kg 'bells x7-4-3

*chest stretch w/ dumbbells today*

Military Press:
65kg x10-3-3

Skull Crushers lying on floor:
47.5kg x10-6-5

*tricep and shoulder stretch*

Neutral Grip Pulldowns:
112.5 x10-6-4

Pendlay Rows:
115kg x8
95kg x15

*lat stretch*

PR's on EVERYTHING today... I'd never handled the amount of weight i did today on any of the exercises so they were PR's by default really.

I'm confident I'll get 2x12 next time on the pulldown abs, and then it's onto 20kg!!! My core should be rock solid when it comes time to get undre a big squat.

In TF, the dumbbells >50kg have a different handle to the ones <50kg and it sorta bulges in the middle so it's pretty ugly trying to hold onto em. I'll stick with them next time and shoot for over 15rp before I move up.

The MP's were good today. Up 5kg from last week and still got 16rp in. I went into the second miniset a bit too soon and suffered for it.

Happy enoguh with the skulls I guess. My elbows were a bit sore doing them so I'll be sticking with 47.5kg til I get over 25rp.

The pulldowns were good too. I could really feel my lats working well on them. When the time comes to lose some weight and get my waist down a bit the newly added width there should be even more apparent.

The Pendly Rows were done as usual, bit of drive on the set of 8, and super strict on the 15. I was dead at that stage and glad it was time to go home!!

Gotta try and squat at some stage tomorrow. Should be fun. NOT.

Hanley · 23-12-2008 08:18PM

Barbell Curls:
57.5kg x10-5-4

Reverse Preacher Curls:
32.5kg x12

*bicep stretch*

Leg Press Calf Raise:
worked to 240kg x12-8-6 in 40kg jumps

Seated One Leg Curls:
40 x12-10-10

*hamstring stretch*

Squats:
190kg x5 - PR
200kg x5 - PR

Well I did something monumentally stupid today.... There was no one in Hercs today training, so of course that means no spotters. I went thru the workout slowly in hopes of someone arriving, but of course no one did.

Anyway I pressed on. Worked to 170kg x2 and it was seriously snappy so I felt confident I'd get a few outta 190kg. I went in just trying to do as many as I could without the bar speed slowing too much, I can generally tell on 5rm sets where my limit lies, so even tho my previous 5rm was 180kg and if I missed I was face planting with well over 400lb on my back, I was confident I knew where my limits lay. So I did 190kg x5. And it was pretty easy.

The goal for year end has always been 200kg x5. I wasn't going to get to squat again til the new year so today was realisticly the last day I could do it. I woulda been happy enough not doing it if I did 190kg x10, but with no spotters I wasn't confident I could tell where failure was so I stuck with 5's.

Anyway, it was a bit of a risk to go for it, but I went in thinking I'll get it, or it'll get me. So I got psyched, got under the bar and actually knocked out 200kg x5 pretty easily. I reckon I was good for 5-10kg more kg today!!

And here's the REALLY cool thing... I knew I did 170kg x5 for a PR sometime late last year, and i knew it was on youtube, so I went and looked for it to check the date. And it was TODAY'S date 1 year ago. Exactly. So that's officially +30kg on my 5 rep max in a year. I'm happy to take that!!

PR on the barbell curls, PR on the revese curls and PR on the leg press calf raise too, but to be honest none of that matters too much now!!!

the drifter · 23-12-2008 09:44PM

Legendary lifting there young hanley!!! bring on 2009!!

Hanley · 24-12-2008 12:22AM

the drifter wrote: »

Legendary lifting there young hanley!!! bring on 2009!!

Man you've no idea. There's huge things coming in '09.

Hanley · 24-12-2008 12:25AM

So here's a year of progress on my squat;

23/12/07: 170kg x5

https://www.youtube.com/watch?v=f4mETY099ks

23/12/08: 200kg x5

https://www.youtube.com/watch?v=zuQPi1g-z-g

Killme00 · 24-12-2008 08:30AM

Its like a spot the difference.

-socks :cool:
-spotter
-lifter in backround (why couldnt he spot for you, or is he a ghost :pac::pac:)

Good work man, its been great reading this log and watching you lift what most of us can only dream of.

Hanley · 24-12-2008 01:30PM

Killme00 wrote: »

Its like a spot the difference.

-socks :cool:
-spotter
-lifter in backround (why couldnt he spot for you, or is he a ghost :pac::pac:)

Good work man, its been great reading this log and watching you lift what most of us can only dream of.

Haha thanks!!

I was actually looking and thinking the same thing. Believe it or not, there's more different than their is the same!! Different belt, t-shirt, shorts, socks and wrists wraps

The girl in the backround's Wasabi who posts here, she's only like 65kg and maybe 3-4 inches shorter than me. It woulda just been dangerous having her behind me tbh. At least if I missed on my own I could bail, but with someone behind me I'd be afraid of hurting them.

Tbh there's only 2 or 3 guys in the gym I'd trust behind me on their own for that squat, I woulda had one person on either side preferably.

the drifter · 24-12-2008 05:02PM

Hanley wrote: »

Man you've no idea. There's huge things coming in '09.

That makes two of us!!!! im itchin for the gym already:D

Killme00 · 24-12-2008 07:19PM

Hanley wrote: »

Haha thanks!!

I was actually looking and thinking the same thing. Believe it or not, there's more different than their is the same!! Different belt, t-shirt, shorts, socks and wrists wraps

The girl in the backround's Wasabi who posts here, she's only like 65kg and maybe 3-4 inches shorter than me. It woulda just been dangerous having her behind me tbh. At least if I missed on my own I could bail, but with someone behind me I'd be afraid of hurting them.

Tbh there's only 2 or 3 guys in the gym I'd trust behind me on their own for that squat, I woulda had one person on either side preferably.

One thing that is the same is the Rick Flair esque Wooh!! at the end of each

Good job man. Just from watching that i can see that i have been squatting forward at the knees so thanks for that.

Hanley · 30-12-2008 12:17AM

Incline Smith Bench (assuming 20kg bar weight as always):
105kg x9-4-3 = 16rp

*chest stretch w/ dumbbells*

Seated Smith Press:
70kg x9-4-3 = 16rp

*shoulder stretch*

Close Grip Smith Bench:
95kg x8-5-4 = 17rp

*tri stretch*

Chins:
+5kg 'bell x8-5-3 = 16rp

Deadlifts w/ 15kg plates (about 2-3 inches longer than normal ROM):
*double overhand and beltless*
50kg x5
80kg x5
110kg x3
140kg x3
*straps and belt*
170kg x3
200kg x5
140kg x12

*lat stretch*

Good solid session today. It's playing with my mind a bit pushing the smith stuff over the barbell work but sadly I've no other option at the moment. I remain confident that it's helping my overall bench strength as the last time I tried it I did 130x5 easily having done nothing but incline bench, dumbbell bench and HS bench for the 2-3 months previously. If I can push up each of those lifts by 10-15kg over the next 2 months I should see a positive carryover to my bench.

Shoulders are starting to come around. I'm just gonna keep pushing and taking the weight increases where I can. Patience is a pain in the hole, but it's what I have to do for now.

Chin strength's not the best, but I am 10kg heavier than when I last did them, and I could feel my back working more than normal today, which is encouraging.

The extended ROM pulls SUCK. Because the bar's set so low, my power belly's getting jammed into my quads at the bottom and it's making me feel pretty ill. Should hopefully help my pull tho!

Hanley · 01-01-2009 08:26PM

Yesterdays workout;

DC Curls:
plate 45 x10-5-4 = 19rp

Reverse Curls:
45kg x12

Donkey Calves:
Stack + 40kg x12-10-9

SLDL:
145kg x2 double overhand and strapless
180kg x10 - PR

HS Leg Press:
250kg x7 - PR

Ok-ish workout. I took a couple of goes to get started (seriously, did a couple of warmups on the DC curls, went to look for something else to do, only to force myself back and get warmed up all over again 10 minutes later).

Had to use a different machine for the DC curls, so hard to compare.

Reverse Curls weren't as good this time around, couldn't keep my wrists cocked.

Donkey Calves were fairly ok... probably good for more weight.

SLDL's were nasty. I was already pretty DOM'd coming into the session, so they really killed.

Had to tie an extra 10kg onto the HS leg press because I'm all out of room where you put the plates. The 7th rep was a total staller, probably stick with 250 next time and shoot for 10. And do 210x20.

Strangely I'm less DOM'd today than I was 2 days ago, which is weird considering I trained while DOM'd already. My forearms are in bits, cramping up as I type like. Me thinks it's the two days double OH pulls and reverse curls...

brianthebard · 01-01-2009 08:41PM

Nice work on the sldl, your hamstring must be back to full strength at this stage? Also, lolz @ power belly! Great excuse name for it.

Hanley · 01-01-2009 08:54PM

brianthebard wrote: »

Nice work on the sldl, your hamstring must be back to full strength at this stage?

Thanks man... My hamstring's a curious beast. When I'm in a conventional DL stance and regardless of the squat stance I use, it's fine. But when I take my stance out wide for sumo DL's whatever way my legs are positioned (and I would guess the fact I go rapidly from relaxed to contracted) causes my hamstring to twinge fairly easily. It's worse the wider I go.

It seems to happen on box squats as well, but not regular squats, which makes me think it's the combination of a wide stance and going from relaxed to contracted that causes the problem.

It's not something I'm really that bothered with anymore tbh. My conventional DL's picked up a bit now, I'm getting stronger all over and I seem to know whaT I need to do to push my lifts up. I'm confident I'll pull 272.5 in March/April (finally), and then onwards to 280+ by the year end. And if that happens, it would be rude to complain, wouldn't it?

Hanley · 02-01-2009 02:24PM

Pulldown Abs:
plate 55 2x12

Decline Bench:
130kg x7-3-2 = 12rp

*chest stretch*

Seated Dumbbell Press:
37.5kg 'bells x7-4-2 = 13rp

*shoulder stretch*

CG Incline Smith Bench (14kg counter weight - so really 96kg):
110kg x7-3-2 =12rp

*tri stretch*

Pulldowns to nose:
stack minus 2 plates x13-8-6 = 27rp

CS Row:
140 x10
110 x15

Training in Hercs today so it's hard to compare weight on machines.

First time decline benching in a long, long time. It was such a weird movement to try and do, I just could not get the groove right and I suffered for it today.

Really happy with the dumbbell presses... shoulder strength's starting to go the right way now. I might stick with those dumbbells next time, and then go to 40's the rotation after.

+1 rep and 5kg on the incline smith benches today as well so can't complain... The more I do em, the more I like em. I can really feel them hitting my tri's hard.

Pulldowns were good... Felt strong for much more on them. I haven't used the PD in Hercs in a long time and I've jumped up 4 or 5 plates on it, so something's going right.

The CS row's were good to, up a plate and +2 reps since I did em last time, the reps were better quality too.

It's been a while since I trained some of the movements I did today in Hercs so it's nice to see how well training is going when I compare what I did on some of the machines last time, and what I did today.

Hanley · 04-01-2009 12:56AM

Machine Preacher Curls:
Stack x10-4-3 = 17rp

Pinwheel Curls:
22.5kg 'bells x20

Seated Calf Raise:
blah x meh

Standing Single Leg Curls:
45 x9-5-3 = 17rp

Front Squat:
60kg x5
80kg x3
100kg x2
120kg x1
140kg x1
150kg x3 - PR

Hack Squats:
95kg worth of plates x20

3rd day on the trot today, got to the gym around 5, had spent the previous 6 hours or so studying and had 2 slices of toast since I got up, so needless to say I went in in a less than optimal state.

Happy with the curls, working on getting to 12 reps with the full stack for now.

Cavles, hate training them, seriously.

1 plate away from the full stack, but still didn't manage my 12 reps on the first rp set so I'll stick there next time.

Not too happy with the front squats, 150 is the most I've ever done even for a single, still coulda been better tho. I had no spotter and didn't wanna miss and crash so I can't it when I maybe had a rep left in the tank. Next time 5 will fall. 160x5 is the short term (2-3 months) goal there.

The hacks were good this week.... slowly but surely improving. I had some more weight in my too but I'm not all that happy with my form. I'm burying them, but my heels are popping up, which isn't good...

Wanted to throw on my shirt and bench tomororw, but I'm training on Monday and 5 days on the trot's a dreadful idea, even for me, so I'll start next week as I originally had planned!!

wasabi · 04-01-2009 06:03PM

Hanley wrote: »

The girl in the backround's Wasabi who posts here, she's only like 65kg and maybe 3-4 inches shorter than me. It woulda just been dangerous having her behind me tbh. At least if I missed on my own I could bail, but with someone behind me I'd be afraid of hurting them.

Yeah, I would have quite happily helped out but it'd have been pointless. I think I'm more like a foot shorter than you, but thanks for making me taller

The gym really was utterly deserted that day!

kevpants · 05-01-2009 06:41PM

Hanley wrote: »

Front Squat:
60kg x5
80kg x3
100kg x2
120kg x1
140kg x1
150kg x3 - PR

Nice. You looked well strong last time you were front squatting so it's no suprise.

Back to it this week. Gonna be heading up early tonight so mightn't see ya but will be in touch about what other days you're around for mutual spotting etc.

Hanley · 05-01-2009 08:24PM

kevpants wrote: »

Nice. You looked well strong last time you were front squatting so it's no suprise.

Back to it this week. Gonna be heading up early tonight so mightn't see ya but will be in touch about what other days you're around for mutual spotting etc.

Cheers!!!

I'll be up there in about 45 mins, dunno if you'll be around or not.

I'll be up on Wednesday squatting if you'll be around. It'll be a bit of mad one if all goes to plan (plan = 225x5-6 in wraps) Just got the word that nationals are on 18-19/4 so it's time to step it up a gear!

Hanley · 06-01-2009 12:34AM

Pulldown Abs:
Stack +17.5kg 2x12 - PR

Dumbbell Bench:
52.5kg 'bells x7-4-3 = 14rp

*chest stretch on pec dec*

Military Press:
67.5kg x10-5-3 = 18rp

*shoulder stretch*

Skull Crushers:
47.5kg x14-8-6 = 28rp

*tri stretch*

Neurtal Grip Pulldowns:
112.5 x11-8-5

Pendlay Rows:
117.5kg x10 - PR
97.5kg x15 - PR

*lat stretch*

Decent enough day today.

Got the 2x12 on the pulldown abs, onto 20kg now!!

Same reps last week with the dumbbell bench. The 'bells kept rolling about in my hands today which made trying to press them really hard. I managed to hit a bar that was in the rack on the way up on my first rp set too so it really wasn't happening today for me. I'll stick with them for one more rotation and if I can't beat 14rp I'll move onto something else. Maybe incline dbells if I can get someone to hand em up.

+2.5kg and 2 reps on the military presses today. From what I can see in my log, 70x5 is my PR for strict ones with no leg drive so they've come on decently enough.

+7 reps on the skull crushers, and I got above 25rp so I'll move to 50kg next time. I just felt fresher doing them today for some reason.

+2.5kg and 2 reps on the Pendlay rows today @ 117.5kg. Truth be told reps 9 and 10 were a bit ugly, but as I've said before, on the first set I'm not mega concerned with being super strict. +2.5kg for the same reps on the 15 rep set, and I was fcuked afterwards as usual!!

Hanley · 07-01-2009 10:48PM

Squat:
70kg x5
100kg x3
120kg x3
140kg x2
170kg x1
190kg x1
*belt and wraps*
225kg x3 - PR
*wraps off*
150kg x20 - PR

Machine Preacher Curls:
diff machine - 45 x12

Reverse Preachers:
25kg x17

Bit (very) disappointed with the squats. They weren't the best form wise, I've a nasty feeling they were all at parallel, tho it's hard to tell from the vid. I managed 220x5 last time with better form. Tbh I was all over the shop with em today. Dropping in too fast, losing it forward, etc etc. It didn't help that I pretty much had to tip toe it out of the rack in TF, and even with that the bar had to be set higher on my back than I'd like.

I've been feeling pretty sick for the last 3 or 4 days too, and spent as much time in the bathroom as I did working today... so I'm gonna just blame it on an off day, and say 220x5 was stronger cos I was fresh (did it on a sunday morning) and not sick!

The 150x20 was good. Happy with that. They absolutely killed, but I got em done.

Vids coming.

the drifter · 07-01-2009 11:25PM

chin up lad we both know your well able to blast that weight..we all have days like this..hell ive had months like that!!!!

Hanley · 07-01-2009 11:50PM

225kg x3 - props to kev for managing to pull up a total of about 330kg on that 4th rep

https://www.youtube.com/watch?v=FZ6JfpVTEbg

150kg x20

https://www.youtube.com/watch?v=2WWv7tLbNIw

Hanley · 09-01-2009 10:00PM

Rack Pulls (from like 1-2 inches below my knee cap?):
*double over hand*
60kg x10
110kg x3
160kg x2
*straps and belt*
190kg x2
210kg x1
240kg x5 - PR

Incline Smith Bench: (in Hercs)
122.5kg x7-3-2

*chest stretch*

Seated Smith Press:
87.5kg x9-4-4

*shoulder stretch*

Close Grip Bench:
100kg x8-3-3

*tri stretch*

Chins:
+7.5kg x9-5-4

The last time I did rack pulls in Hercs I did 240kg x5, today I did it from the same pin height, but standing on a plate - so 1-1.5ish inch more. I pulled it A LOT easier today. And my entire lower body and back was still in ribbons from squatting on Wednesday, so that's a good sign.

The smith machine in Hercs is counter weighted by 14kg, so 122.5 was really 108.5kg's worth of resistance. Even at that it's +3.5kg but minus 4 reps. It's a different machine so a perfect comparison's hard.

The seated presses were good, again minus 14kg on the listed weight - so 73.5kg. So +3.5kg and 1 rep.

First time close grip benching in a while. I think the last time I did it got 110kg x8-3-2 so I'm a bit away from that, but I think I worked harder and was certainly tireder coming into them today.

The chins were good. Not bad for a fat guy like!

Hanley · 12-01-2009 11:13PM

Barbell Curls:
62.5kg x7-4-3

Reverse Curls:
45kg x15

*gun stretch*

Donkey Calf Raise:
Full stack +50kg x15-2...ow

Stiff Leg Deads:
147.5kg x3 (double overhand and strapless)
182.5kg x10 - PR

HS Leg Press:
250kg x4...245kg x4...225kg x1...205kg x1
210kg x12-8

PR with the barbell curls... by a good bit. Didnt' get to use the big plates unfortunately, but it's been a long held ambition of mine to curl 60kg for reps, and I did it today pretty well!!

I HATE training my calves. Seriously. Banged out a slow 15 on the first set, got a rep in on the second set, something behind my knee capped popped out to say hello, I tried another rep and realised I was being stupid so stopped and rested for a while before moving on.

My hamstrings seem to just give and give right now. The SLDL's were really good. It was with the thicker bar in TF, so to do 3 double overhand with 147.5kg was rather nice. The 182.5kg x10 went pretty easy this week. Much easier than 180kg x10 last time. Might have had another 2 reps in me, but my lower back's taken a pounding over the last couple of weeks so I cut it there. 185kg x10 next time.

I LOVE the HS leg press, but HATE the way you can't put enough weight on it. Had to tie 2 5kg plates on with my wrist straps, one of them fell off fairly quickly. Followed by a 20kg. So I let the other side slam down so I'd roughly be even on both legs. I'm a bit pissed off it happened, cos I was well on course to beat my PR of 250kg x7. I'll get someone to hold the plates next time and I'll bang out 10.

Bit gassed by the time it came to the 20 rep attempt. Paused all the reps and performed quite poorly to be honest. My right VMO was cramping up pretty badly all the way thru.

The Miseducation of Jimbo Slice

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