The Miseducation of Jimbo Slice

Hanley · 01-02-2009 07:42PM

podge57 wrote: »

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?

Yeah could be it alright. Are you starting to taper down a bit now with the comp so near??

Never used a foam roller, but have used a baseball to roll my ITB's on. It's not nice!

podge57 · 01-02-2009 08:04PM

Hanley wrote: »

Yeah could be it alright. Are you starting to taper down a bit now with the comp so near??

Never used a foam roller, but have used a baseball to roll my ITB's on. It's not nice!

yep, going to go pretty easy this week on DE days, then I will try and hit my openers for a double on ME days, and then do very little from saturday onwards

I use a can of deodrant, which works well for my lower , might try a baseball or tennis ball too

Hanley · 03-02-2009 12:10AM

podge57 wrote: »

yep, going to go pretty easy this week on DE days, then I will try and hit my openers for a double on ME days, and then do very little from saturday onwards

I use a can of deodrant, which works well for my lower , might try a baseball or tennis ball too

K.... just be careful not to do too much!

Hanley · 03-02-2009 12:13AM

Yesterday's workout;

Bench:
*44 Katana, collar pulled up high*
200kg 3x2

First rep of each set was to a 1 board, second rep was to chest (ish). Just gotta remember to keep going low with the bar and things should continue to get better!!

Here's a vid of my best set;

https://www.youtube.com/watch?v=Qv6ur6KYYGQ

A couple of PM's to reply to too, but I'm just in the door from work so I'm gonna try and get some sleep now!

brianthebard · 03-02-2009 12:56AM

Savage work dude!

Hanley · 07-02-2009 01:35AM

Squat:
60kg 2x5
100kg x5
130kg x3
150kg x2
170kg x1
*belt*
190kg x1
*wraps - APT Convicts*
227.5kg (500lb!) x4 - PR
*wraps off*
155kg x10

Machine Preacher Curls:
plate 40 x15

Reverse Curls:
30kg x15

Hammer Strength Leg Curls:
20kg worth of plates x20

*And gone.... deload is in full swing*

Work has been awful for the last week. I think I've averaged 11 hour days since Monday. Worked from 9am til 11.45pm yesterday with a half hour lunch break and a pizza break at the desk around 10, and was in before 8.30am this morning (and it was an hour drive each way!). As a result I haven't trained since Sunday... I had planned this week and next as a deload anyway so it worked out ok, I'd rather have got in to do some light work tho.

Considering how tired I was today going in I didn't really have high hopes, but it came out being a good day.

227.5kg is a 2.5kg PR AND +1 rep. It's a 37.5ish kg from my last training cycle too, so things look to be going well.

Everything else was just fluff. Getting some blood moving like.

kevpants · 07-02-2009 11:40AM

Absolutely savage. Just savage.

podge57 · 07-02-2009 10:43PM

jesus - great squatting

how do you like the apt wraps?

Hanley · 09-02-2009 12:10AM

kevpants wrote: »

Absolutely savage. Just savage.

Cheers man. Bit of an improvement on that day you had to save my ass with less weight alright.

I'm back in blanch tomorrow btw. Should be pulling around 7.30!!

podge57 wrote: »

jesus - great squatting

how do you like the apt wraps?

Thanks!!

The Convicts certainly aren't for beginners. It's taken me 2 years in wraps to feel comfortable with them (and Friday was the first day I genuinely felt I got them working properly). You really need to cut your teeth with lighter wraps like Titan's THP's and Inzer's True Black's to get afeel for how a wrap shoudl be put on!

kevpants · 09-02-2009 10:52AM

Hanley wrote: »

I'm back in blanch tomorrow btw. Should be pulling around 7.30!!

Yeah I'll be up there doing lower back rehab... see my log.

Hanley · 09-02-2009 11:30PM

Dumbbell Bench:
45kg 'bells x12 - easy

Seated Dumbbell Press:
25kg 'bells x12 - easy

Skull Crushers lying on the floor:
40kg x12 - easy

Deadlifts:
232.5kg x5 - not so easy, but a big PR

Pulldowns:
plate 97.5 x15

Everything today was at 80% as part of a deload phase (except the deadlifts).

The DL's were all out today. Only got 232.5kg x4 last time out and I was determined to do better today. The reps were pretty much all out, with not a whole lot left. That's my last heavy pull with DC until after my comp. Right now the plan's to take the next couple of weeks of deadlifting, and then build up from 200kg 3x5 to around 240x5 if all goes perfectly!

Vid to follow later.

Malteaser! · 09-02-2009 11:35PM

Mad how you're able to do 232.5kg for 5 at the every end of your sessions now!! I remember when it seemed 200kg x 1 was going to be impossible!!

WHIP IT! · 09-02-2009 11:56PM

In your above vid H, what is the purpose of the benchpress with the plank of wood on your chest? DeFranco includes them as an option in his WSFSB III programme, he calls them "Triceps Death" or something.

Great progress - huge pat on the back...

Hanley · 10-02-2009 12:07AM

WHIP IT! wrote: »

In your above vid H, what is the purpose of the benchpress with the plank of wood on your chest? DeFranco includes them as an option in his WSFSB III programme, he calls them "Triceps Death" or something.

Great progress - huge pat on the back...

Tricep death is a bit different to regular board pressing. AFAIK, with tricep death you usually start off your chest and do 4 or 5 reps and thne move up a board til you hit 3/4 board height. I'm pretty sure it's just used as a finisher to fry your triceps most of the time.

Regular board presses are done to improve your top end strength in the bench (which is where shirted benchers tend to fail).

The reason I'm using the board in that vid is a point of reference. Just to gauge how far I am off touching and to give me soemthing to aim for!

Hanley · 10-02-2009 12:17AM

Malteaser! wrote: »

Mad how you're able to do 232.5kg for 5 at the every end of your sessions now!! I remember when it seemed 200kg x 1 was going to be impossible!!

https://www.youtube.com/watch?v=aXsM66myvxs

200kg attempt at my first comp ^^ God I was so skinny.

232.5kg x5 from today;

https://www.youtube.com/watch?v=Zu5Ykqc98VA

Malteaser! · 10-02-2009 12:22AM

hahaha, my god you really were

and that wasn't all that long ago!

WHIP IT! · 10-02-2009 01:22AM

In the vid from today, check out the dude who walks right by your head when you're over the bar and clearly 'in the middle of something' - how rude!

Hanley · 10-02-2009 03:16PM

WHIP IT! wrote: »

In the vid from today, check out the dude who walks right by your head when you're over the bar and clearly 'in the middle of something' - how rude!

Haha I expect no better in public gyms tbh.

He was actually a nice guy, I spotted him on the bench afterwards, think he did 90kg x5 or so.

kevpants · 10-02-2009 03:56PM

Have you noticed how wonky the floor where you were deadlifting has gotten? Part of it actually feels like it's about to give way, I think there's a board over a hole or something.

BossArky · 10-02-2009 04:38PM

God it would be hilarious if on rep 5 Hanley dissappeared feet first into the floor. It would look like the strongest man ever - pile driving his feet into the ground on the deadlift!

Hanley · 10-02-2009 11:36PM

kevpants wrote: »

Have you noticed how wonky the floor where you were deadlifting has gotten? Part of it actually feels like it's about to give way, I think there's a board over a hole or something.

I have actually.... It feels like the floor's crumbling under the right side of the bar. I only pull there when I have to because of it!!

I made a bad move yesterday too... loaded the bar wit 4 20's and 1 25. The 25kg plate's about .25-.5 of an inch greater in diameter, and when I brought the weight down on every rep the whole 232.5kg cam crashing down onto that tiny surface area towards the end of the bar and totally jarred me!!

Hanley · 11-02-2009 11:04PM

Pulldown Abs:
Stack +20kg 2x12 - PR

Barbell Curls:
50kg x15 - PR

Reverse Preacher Curl:
32.5kg x9 - PR (I think)

*bicep stretch*

Stiff Leg Deadlifts:
150kg x10

Oly Squats (beltless, shoulder stance, high bar):
*start big set*
180kg x5
140kg x5
100kg x20
*end big set*

*quad stretch*

Mid way thru the deload now... Not really too sure how long I can keep these big squat sets up. Basically the rest period is the time it tkaes to take the plates off and rewrap my wrists. After SLDL'n, even a light one like today, my middle back is uncomfortably pumped 80 minutes after the workout.

Big PR on the barbell curls, and the mad thing is they were all done pretty strict. Totally was not expecting that big an increase.

PR on the reverse preacher's too, woulda had a 10th, but my thumbs weren't strong enough.

Ddin't intend to shoot for any PR's today,but they just sorta happened.

Still undecided about how training will be structured coming up to the comp after the deload. It'll bring me to 8-9 weeks out I think so I'll probably start to get under some heavy weight and start to work top end strength in all my lifts.

Hanley · 13-02-2009 10:30PM

Weighed Decline Sit Up:
20kg plate on chest x10, x6

Hammer Strength Bench:
120kg x12

*chest stretch w/ 22.5kg 'bells*

Military Press:
60kg x12

*shoulder stretch*

Close Grip Incline Smith:
85kg x12

*tri stretch*

Chins (palms away):
bodyweight x10

HS Iso Lateral Row:
65kg x20

Had a look back over my last deload at the start of Dec/end of Nov there and I only did the HS bench 100 x10, Military Press 55 x12 and CG incline smith 80 x10, and decline sit ups with 15kg x10, so some good improvements in that time.

I'm starting to feel a bit better now. Still pretty tired, but hopefully an easy enough week in work next week and an increase in my calories will help on that front (I've dropped them quite a bit the last 10 days or so).

Core strength seems to be improving too, which is ALWAYS good!

Hanley · 15-02-2009 01:32AM

kevpants wrote: »

160kg, up from 140kg when I joined TF. Gettin there.

Bump for Kev's sake - from September 2008.

itsallaboutheL · 15-02-2009 01:37AM

Hanley wrote: »

Bump for Kev's sake - from September 2008.

squat?

Hanley · 15-02-2009 01:41AM

itsallaboutheL wrote: »

squat?

Aye.

Hanley · 15-02-2009 04:16PM

Bench w/ doubled mini bands:
60kg 2x5
80kg x3
90kg x3
100kg x3
110kg x3
115kg x1
120kg x1

Bench w/ 42 Katana:
160kg x3
180kg x2
200kg 3x2 (see notes below)

3 Board Press:
140kg x5
145kg x5
150kg 2x5

Notes to come later.

kevpants · 15-02-2009 06:18PM

Hanley wrote: »

Bump for Kev's sake - from September 2008.

LOL. That felt so heavy. I remember that 160. I good morninged it up after losing it WAY forward.

Hanley · 15-02-2009 10:52PM

kevpants wrote: »

LOL. That felt so heavy. I remember that 160. I good morninged it up after losing it WAY forward.

G'wan the ab work...

Hanley wrote: »

Bench w/ doubled mini bands:
60kg 2x5
80kg x3
90kg x3
100kg x3
110kg x3
115kg x1
120kg x1

Bench w/ 42 Katana:
160kg x3
180kg x2
200kg 3x2 (see notes below)

3 Board Press:
140kg x5
145kg x5
150kg 2x5

Notes to come later.

So yeah... bit all over the shop today. Didnt bench well at all with the bands. Jsut couldn't get comfortable. I think 110x3 equals my PR tho. I've done 125 x1 before as well I think, should hopefully blow past that next week.

The shirted benches were messy. Dumped the second rep of the first set onto my stomach (all hail good spotters!) after touching the first rep high.

2nd set was better, but touched (rather attempted to) the second rep high and made lockout hard. Did the same on set 3 as well. Not too concerned, I know what's going on now so it's a small adjustment to make.

Started working board presses again to hopefully get my top end up. I think 150 for 5's ties my PR. Gonna go up to 152.5kg 3x5 next week and hopefully hit 160+ x5 before comp time rolls around.

Hanley · 16-02-2009 11:15PM

Deadlifts:
60kg x5
100kg x5
140kg x3
180kg x1
210kg x1
215kg 2x5

Good Mornings:
60kg x8
70kg x8
80kg x8
90kg 3x8

Kroc Rows (high rep dumbbell rows, no straps):
32.5kg 'bell x10
42.5kg 'bell x30 (per hand)

Shrugs:
*double overhand and strapless*
60kg x8
80kg x8
100kg x8
120kg x12
*straps*
160kg 3x12

Pulldown Abs:
Warm up x12
Stack x12
Stack + 20kg plate 2x12

Anyone seen my deadlift strength? I seem to have lost it.... those sets were hard today. I'm gonna blame it on still being a bit fatigued from my 232.5kg x5 pull last week.

The plan now is just to bump the volume up. Do some speed pulls for a few weeks to hopefully get some of that back let my deadlift recover a bit, do some rack pulls and get my lockout stronger, pound the GM's and get my upper back and grip up (hence the Kroc Rows and shrugs!).

The Miseducation of Jimbo Slice

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