The Miseducation of Jimbo Slice

kevpants · 12-01-2009 10:37PM

Hanley wrote: »

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

Fark sake! I never noted how much weight you had on it when you pulled up.

Hanley · 12-01-2009 10:50PM

kevpants wrote: »

Fark sake! I never noted how much weight you had on it when you pulled up.

Lolz... I won't be happy til I have 3 20's on each side!!

I was actually wrong earlier, not pulling with small plates til Monday. Gonna front squat in TF on Friday!

kevpants · 13-01-2009 11:43AM

Kewl I'll see ya up there.

Hanley · 14-01-2009 10:27PM

Hammer Strength Bench:
140kg x10-4-2

*chest stretch*

Military Press:
70kg x8-5-4

*shoulder stretch*

Close Grip Incline Smith:
100kg x9-5-4

*tri stretch*

Pulldowns (palms facing): - on diff pulldown machine
stack x12-10-7

DL's w/ 15kg plates (2-3 inches longer ROM):
140kg x5 - double overhand and beltless
205kg x5 - straps and belt

I live for days like today. PR's on absolutely everything.

+5kg AND 1 rep on the hammer strength bench and hit 16 total reps. It just seems to keep going up. I LOVE it.

Lost 2 reps on the military presses, but added 2.5kg. Still hit 16rp, so a little outside the range I should really be working in (11-15rp). So there's scope for a good few kg's there before I start to hit 11rp. My shoulders were shagged coming into it from the HS bench anyway, so not gonna stress over it! My PR with 70kg was like 5 reps for ONE set coming into today (I think). So still seeing nice improvements.

+4 reps on the incline smith bench from when I last did them with that weight too, so that's a pretty whopper improvement.

Different machine for the pulldowns today and the stack's a bit lighter, so can't really compare. I knew it was going to be too easy, so I flipped my hands around to try and make it a little bit harder on myself.

Surprising PR's on the extended ROM deadlifts today as well.... The 140kg x5 went MEGA easy... and considering I only did like 145 x3 with full sized plates and that was pretty much all out, I was very happy!

The 205 set was a bit weird. Pulled the first 3 reps really easy, 4th went without any trouble, thought I maybe had 6. Then I started thinking about how to pulll the 5th rep, instead of just doing it. Started thinking about head position, hips, chest, everything.... ended up getting everything wrong and made it harder than it should be, so I just left it there. 210 next time I reckon!

Hanley · 17-01-2009 03:38PM

Machine Preacher Curls:
Stack x10-6-4

Reverse Preacher Dumbbell Curls:
12.5kg 'bells x15

*bicep stretch*

Standing Single Leg Curls:
plate 45 x10-6-5

Front Squat:
150kg x5 - PR

Hack Squat:
100kg worth of plates x20

+3 reps on the curls, +4 on the single leg curls too, a new forearm exercise (which is awesome) and a big front squat PR. It was good day!! The front squats were a lot better than last week. Much tighter thru my core and locked in a lot better all over. Sunk them in much better too, so

Hanley · 18-01-2009 01:57PM

Bench:
60kg x5
80kg x5
100kg x3
120kg x2
140kg x1
*shirt on - 44 Katana*
160kg x3
180kg x3
190kg x3
200kg x3
210kg x2
215kg x2
220kg x2
225kg x1

The 44 Katana is the same shirt I wore down in Wexford this time last year when I benched 180kg...

None of the reps actually touched, but I'm not TOO concerned with that. I'm 14 weeks out now, I haven't had my shirt on since last July, and I haven't really done much lockout training over the past 3 months, so I'm seriously happy with where I'm at.

The 215kg was 4-5 inches from touching, 220kg was a bit closer, and 225kg was maybe 3 inches away. I'll have vids of those 3 up later.

The real question now is, what do I shoot for on April 19th?? I had been thinking 210kg was gonna be a MASSIVE ask of myself, but now after locking out 225kg from about 3 inches away, without any jacking on the shirt, I reckon 220kg is a realistic 3rd attempt

Hanley · 18-01-2009 03:15PM

So here we go, it's a bit difficult to get an accurate perception of how close I am to touching from the front view of the latter 3 videos, but you can see how close I get with 210kg from the side in the first vid. The following 3 are all closer...

210kg x2

https://www.youtube.com/watch?v=bN-wycp7UHc

215kg x2

https://www.youtube.com/watch?v=Pv5PQmAWtOw

220kg x2

https://www.youtube.com/watch?v=K3aFHCWBBIs

225kg x1

https://www.youtube.com/watch?v=Hw032bqjKR4

kevpants · 18-01-2009 05:26PM

Well done boyo!

All that not bothering to bench is really starting to pay off!

Hanley · 18-01-2009 09:54PM

kevpants wrote: »

Well done boyo!

All that not bothering to bench is really starting to pay off!

Thanks man. It seems to be alright...

Tomorrow's gonna suck. Trying to dumbbell press like.

You making an appearance?

podge57 · 18-01-2009 10:21PM

wow, putting up some crazy numbers there

how long were you training / competing before you started using equipment?

Hanley · 18-01-2009 10:52PM

podge57 wrote: »

wow, putting up some crazy numbers there

how long were you training / competing before you started using equipment?

I was competiting about a year I think.

Did;

160 or 165/112.5/190 with a belt in my first comp - april '06

182.5/115/192.5 in a belt - July '06

180/115/210 in Nov '06 in a belt.

190/150/220 in Feb '07 with knee wraps and bench shirt

220/155/215 in May '07 with a squt suit, knee wraps and a shirt

220/165/250 in Nov '07 with a squat suit, knee wraps, shirt and deadlift suit (pulled sumo)

245/180/245 in Jan '08 - suit, wraps, shirt and DL suit

272.5/190/245 in Jul '08 - same as above

235/140/250 in Dec '08 - knee wraps only (decided to do the comp with about 12 hours notice!)

Hopefully in April;
317.5/220/272.5 in suit, wraps, shirt and DL suit (but that prediction's based on a perfect day and could seriously come back to bite me in the ass!)

Malteaser! · 19-01-2009 12:18PM

Savage work by you yesterday!!

It's cool to see your progression laid out like that, you've really come leaps and bounds since Clara!!

kevpants · 19-01-2009 02:50PM

Hanley wrote: »

Hopefully in April;
317.5/220/272.5 in suit, wraps, shirt and DL suit (but that prediction's based on a perfect day and could seriously come back to bite me in the ass!)

Ya see what you've done there is you've gone and said it.

See ya up there later.

WHIP IT! · 19-01-2009 03:56PM

Ye know what, after reading all that - I'm gonna have to seriously think about exaggerating my numbers in my own log!

:pac:

Hanley · 19-01-2009 06:39PM

WHIP IT! wrote: »

Ye know what, after reading all that - I'm gonna have to seriously think about exaggerating my numbers in my own log! :pac:

Inflate away.... once you've vids to back it up

:D:D

Hanley · 19-01-2009 09:13PM

Pulldown Abs:
plate 60 x12, x10

Dumbbell Bench:
52.5kg 'bell x8

Seated Dumbbell Press:
37.5kg 'bells x10-4-2

*shoulder stretch*

Skull Crushers:
50kg x13

*tri stretch*

Pulldowns:
stack x12-9-7

Pendlay Rows:
120kg x10
100kg x15

*lat stretch*

Took it a bit easier in Hercs tonight cos I was a bit beat from yesterday. Probably coulda got more on the dumbbells, but I was falling off the bench the entire time

Chest was a bit tight, so no RP and no stretch.

I was up a rep on my last time with the dumbbell presses before even hitting the 3rd set today. Ended up +3 in the end - so nice improvement there, esp after yesterday.

I'm convinced that skull crushers on a bench fcuk up my elbows, whereas skull's on the ground tho. Haven't felt the slightest twinge for the past 2 or 3 months doing them on the ground in TF, lay down on a bench tonight in Hercs to do em and almost immediately I could feel it pulling where I tore my tricep before. Back to the floor I go! I'll have to watch it...

Really felt it on the pulldowns today, happy with them.

Pendlay Rows were up 2.5kg again today on both sets... still hitting them hard. I think getting so much stronger in them and the pulldowns is really feeding into my shirted bench and helping my stability a tremendous amount.

Gonna be out in Sandyford with work for the next two weeks so watch out for me in TF there on Wednesday and Friday if anyone's around. Make sure you come and say hi!

Jimmy Bottlehead · 20-01-2009 02:19AM

Hanley wrote: »

I'm convinced that skull crushers on a bench fcuk up my elbows, whereas skull's on the ground tho. Haven't felt the slightest twinge for the past 2 or 3 months doing them on the ground in TF, lay down on a bench tonight in Hercs to do em and almost immediately I could feel it pulling where I tore my tricep before. Back to the floor I go! I'll have to watch it...

Wow never thought of this... why is it easier on the joints from the ground as opposed to the bench? The elbow twinge is the reason I don't do these

Hanley · 21-01-2009 09:12PM

Jimmy Bottlehead wrote: »

Wow never thought of this... why is it easier on the joints from the ground as opposed to the bench? The elbow twinge is the reason I don't do these

I reckon it has something to do with how your upper back is supported or how your shoulders rotate when you're on a bench. that's about the only thing I can think of!

Hanley · 21-01-2009 09:23PM

Machine Preacher Curls:
plate 50 x12-9-6

Reverse Preacher Curls (steep bench):
25kg x15

Hammer Strength Legs Curls:
20kg per leg x8-5-4

Squats:
60kg 2x5
100kg x5
140kg x2
*belt*
160kg x2
180kg x1
207.5kg x5

Training in TF Sandyford today... It's a nice gym. Better equipment than TF Blanch I reckon (mainly cos they've 2 powerracks and loads of plates!!)

The preacher curls were on a machine Ive nver used, so can't compare. They felt good tho. I wanted some higher reps today to give my biceps a bit of a break cos they've been working hard recently.

The reverse preachers were funky, the bench I did them on pretty much had a straight drop. It actually felt a lot more comfortable and I could feel my forearms working harder that way.

Not sure if I like the HS leg curls... Very weird movement and resistance cover. It threw me a bit to be honest. I could really feel my hams working so I may stick with them. Took it easy today so I was fresh for the squats.

The squats were good. Warm ups were a bit dodge. I was dropping in WAY to fast. Did it on all the warm ups to 160kg, and it was starting to worry me!! Thought about what was wrong before going into the 180 and it came up SOOOO easy when I controlled my descent. The 207.5 was really nice. The weight didn't feel to heavy on my back, and I worked hard to make sure I got them in. I was rocking back on my heels quite a bit coming out of the hole and nearly lost it backwards at the top a couple of times. Not too sure what's happening there!!

No 20 rep set this week, my wrist's were shagged after the first set of squats so I left it.

the drifter · 21-01-2009 10:09PM

warming up to 160.....show off

Hanley · 21-01-2009 11:09PM

the drifter wrote: »

warming up to 160.....show off

Haha well in fairness, the 160 was harder than the 180, so I guess you could say I warmed up to 180kg

Hanley · 23-01-2009 09:51PM

Incline Smith Bench:
110kg x7-4-2

Seated Smith Press:
75kg x10-6-5

*shoulder stretch*

Close Grip Smith Bench:
105kg x6-5-4

*tri stretch*

Wide Grip Pulldowns:
plate 75 x12-12-12 - taking it easy

Deadlifts:
60kg x5
100kg x5
130kg x1
150kg x5 (double o/h, no straps or belt)
180kg x1 (straps)
215kg x1 (straps and belt)
232.5kg x4 - PR
182.5kg x8

+2.5kg and a rep on the incline smith benches... so happy days there!!

+2.5kg and 4 reps on the seated smith press. I managed to keep a lot more control over the bar today so that was good.

Dunno how the close grip smith perfomance measures. I couldnt' get comfortable on the bench at all, and just took it easy enugh so I didn't hurt myself. Hence the not so steep drop off in reps.

Big PRs on the deadlifts. Pulled the 150x5 well. My fingers seems to be getting stroger. With a belt and straps, previous best was 220kg x5. The pulls were pretty hard today. Wouldn't have got a 5th. Gonna sticko with it next time and hopefully bang a 5th out. Still leaves me set up for 265ish kg right now based on past performance, so that's whopper. Not much left to go to 272.5kg.

Hanley · 26-01-2009 08:55PM

Barbell Curls:
62.5kg x8-4-3

Reverse Curls:
42.5kg x20

Stiff Leg Deadlifts:
185kg x8 - PR

Squats - Close stance, "ass to grass"/oly depth, high bar, no belt:
60kg 2x5
100kg x3
140kg x2
160kg x1
*start massive set*
180kg x5
140kg x5
100kg x5
60kg x20
*end massive set*

PR on the curls by a rep today... Still trying to figure out which hand position I prefer there.

The SLDL's were decent enough, didn't really have much more to give. Just felt sorta flat on them today.

I'm still working hard on getting my squat up, so I've added high bar oly squats in instead of HS leg presses now. I'm gonna try to keep the weight a bit lower on them, get some more volume in and sink them in deep.

The set today was pretty disgusting. Did the 180x5 decently enough all things considered (all things = 207.5kg x5 squat on wednesday, 232.5kg x4 pull on Friday and 185kg x8 SLDL immediately before the set). t feels weird having the bar so high on my back. I got thru all the reps without too much hassle. Might stick with 180kg again next time, try to do a rep or two more, and drop to 150, 130 and finish it off with 20 at 100.

Hanley · 28-01-2009 09:30PM

Hammer Strength Bench:
145kg x8-4-3

*chest stretch on cable crossover*

Military Press:
72.5kg x8-4-3

*shoulder stretch*

Close Grip Incline Smith:
105kg x6-4-3

*tri stretch*

Chins:
bodyweight x15-7-5

HS Low Row:
80kg worth of plates x16

+5kg and minus a rep on the HS bench, still hit 15rp so I'm at the upper end of the ranger there. Things are still looking strong on the chest front.

Military's were hard today. I'm having to push to keep hitting 15rp. Wouldn't be surprised to see it go down next time. +2.5kg and down 2 reps.

Close Grip Inclines took a dive this week. Could not for the life of me get comfortable on the bench. And the results are there for all to see. Ugly.

PR on the chins I think?? They weren't dead hangs, more pumped out, but there was no kipping or anything.

I like the HS low row much more than the iso-pulldown! Really tears apart your upper back nice.

Hanley · 28-01-2009 09:31PM

Hammer Strength Bench:
145kg x8-4-3

*chest stretch on cable crossover*

Military Press:
72.5kg x8-4-3

*shoulder stretch*

Close Grip Incline Smith:
105kg x6-4-3

*tri stretch*

Chins:
bodyweight x15-7-5

HS Low Row:
80kg worth of plates x16

+5kg and minus a rep on the HS bench, still hit 15rp so I'm at the upper end of the ranger there. Things are still looking strong on the chest front.

Military's were hard today. I'm having to push to keep hitting 15rp. Wouldn't be surprised to see it go down next time. +2.5kg and down 2 reps.

Close Grip Inclines took a dive this week. Could not for the life of me get comfortable on the bench. And the results are there for all to see. Ugly.

PR on the chins I think?? They weren't dead hangs, more pumped out, but there was no kipping or anything.

I like the HS low row much more than the iso-pulldown! Really tears apart your upper back nice.

Hanley · 28-01-2009 09:42PM

I decided to look back over my log to see what sorta improvements I made in my numbers since I start this whole DC buzz. The quoted lifts below come from the two weeks up to 16/10/08 - approx. three and a half months ago.

Hanley wrote: »

DoggCrapp - Workout 1

Convo Deadlift:

200kg x6 - PR I think

Did 232.5kg x4 last week

Hanley wrote: »

Stiff Leg Deads:
160kg x12

Hammer Strength Leg Press:
200kg x10

SLDL'd 180kg x10 and 185kg x8 most recently.

HS Leg Press: 240kg x10 and 250kg x8

Hanley wrote: »

Hammer Strength Bench:
120kg x7-4-3rp

HS benched 145kg x10-4-3 tonight. So plus 25kg and 3 reps.

Hanley wrote: »

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

Front squat PR stands at 150kg x5 right now.

Hanley wrote: »

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

Military Pressed 72.5kg x8-4-3 tonight. So a straight improvement of 12.5kg. Glad to see the shoulder work's paying off!

Hanley wrote: »

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

Saving the best til last - Squat's moving along really well. I reckon 190kg x12 would go. I've done 207.5kg x5 and 150kg x20 in the last couple of weeks.

Hanley · 31-01-2009 12:17AM

DC Curls:
plate 7 x12-8-6

Reverse Dumbbell Preacher Curl:
10kg 'bell x30

Standing Smith Calf Raises (toes on a block):
170kg x15

Standing Single Leg Curls:
plate 50 x12-12-12

Front Squats:
152.5kg x2 - sh!tty PR

Hack Squats:
100kg worth of plates x20

Not the best of days in Hercs today. I've had a really rough week in work, been working on average 9.5-10 hours a day with lunch at my desk, so I'm feeling run down as a result.

Forearms are still sore after the curls, but they felt good.

The reverse dumbbell preacher curls are just amazing. New favourite forearm exercise.

Didn't push the leg curls too hard.

The front squats sucked. I think I'm still a bit beat from the death set of squats on Monday. Most weight I've ever handled and both were well below parallel, so hopefully I can built on them.

Hack's were good, pumped out nice and fast. Might try to get the vid up if anyone cares.

The tentative plan's to push for the next week, get my wrapped squat and next DL day in, and then cruise for 2 weeks. Just do straight sets at about 80%, tidy up my diet, no processed or sugary foods, but keep the calories relatively high. Should hopefully clean me out and get 2-3kg off me because I stepped on the scales at 109.8kg today. It was around 7.30 so it wasn't my comp weight, but still.

podge57 · 31-01-2009 02:19PM

some great improvements youve made on that routine

I was wondering what sort of stretching/recovery work you do - in the last few weeks, my hamstrings have still been from DE lower to ME day, even though I have 72 hrs between them.
Tris and Lats also take ages to recover

Hanley · 01-02-2009 01:31AM

podge57 wrote: »

some great improvements youve made on that routine

I was wondering what sort of stretching/recovery work you do - in the last few weeks, my hamstrings have still been from DE lower to ME day, even though I have 72 hrs between them.
Tris and Lats also take ages to recover

Cheers man.

No real recovery work tbh... Hell I haven't been using PWO shakes for the past 3-4 weeks either!! And i've been sleeping 6.5-7 hours most nights!!

What sort of reps are you doing on DE day for your hamstrings?? High reps tend to equal high DOMS!

I've been using the Doggcrapp extreme stretching style for the last few months and it's really been a big help I think.

podge57 · 01-02-2009 06:18PM

Hanley wrote: »

Cheers man.

No real recovery work tbh... Hell I haven't been using PWO shakes for the past 3-4 weeks either!! And i've been sleeping 6.5-7 hours most nights!!

What sort of reps are you doing on DE day for your hamstrings?? High reps tend to equal high DOMS!

I've been using the Doggcrapp extreme stretching style for the last few months and it's really been a big help I think.

I dont use any shakes either - Im a poor student, I just stick to a pint of milk, oats and a banana (which are all free at home

)

On DE day, my main hamstring exercise is deficit SLDLs, normally I do 4x4-8, but last week, I fininshed with 100kg x 10, which would explain it

I have use DC stretches before, but I struggled to get to grips with how to do them, except for the chest one, maybe I need to stick with them a bit longer.

Have you ever used a foam roller?

The Miseducation of Jimbo Slice

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