The Miseducation of Jimbo Slice

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!).

Jimmy Bottlehead wrote: »

Are your shrugs in a smith (dare I ask!! :P) or power cage? I'm assuming barbell!

Barbell is correct.... Taken out of a squat rack!

This is the sorta of form I do em with (tho with less of a dip at the start):

Bench:
60kg x8
80kg x5
100kg x5
110kg 5x5

Incline Bench:
60kg x10
70kg 3x10

Dumbbell Bench (sunk in as deep as possible):
25kg 'bells x12
35kg 'bells x11,8,8

Face Pulls:
7 sets up to 82.5kg x12

Shoulder Death (20 front raises, 20 laterals, 20 bent over raises):
5kg 'bells - 1 set

Pulldown Abs:
Stack +25kg x12,8

Good strong session today...

First time benching wit the 5x5's and everythig felt solid. Right shoulder was slipping about a bit, but I'm sure with some upper back work and more training it'll sort itself out. Lots of scop to add weight there I think.

The incline's were horrible.... I'm shockingly weak on them... 3x10 was pretty tough tbh. The incline's fairly steep so maybe that fed into it. Hopefully with some training they'll move up.

Surprised at the dumbbell bench. Thought it would be higher but after the workload i'm not surprised.

First time doing face pulls in a long time. Was up a few plates on em so my upper back's going the right way.

PR with the pulldown Abs today. Again. Gotta love it. 2x12 next time!

kevpants wrote: »

Buh????? How???

You've seen how I do it with smaller plates right?

I just stuck a pin into like the 40-50kg plate range and left it hanging out enough to stick a 25kg plate on.

Speed Pulls:
150kg 8x2

Front Squats:
50kg x5
80kg x5
110kg x5
120kg 2x5

GM's:
50kg x8
75kg x8
100kg 3x8

Kroc Rows:
32.5kg 'bell x10
45kg 'bell x25 (per hand)

Double Overhand Shrugs:
*strapless*
80kg x12
100kg x12
125kg x12 - could be a PR
*straps*
170kg 3x12

Pulldown Abs:
Stack +25kg plate 2x12 - PR

I'm beginning to dislike this session already. It's just a long hard grind.

The speed pulls were good enough. I should get a better handle on them over the next couple of weeks.

The front squats were buried, but my elbows still seem to be dropping a bit on the way up, which concerns me. Have to figure out why and make it stronger.

GM's were good again today. PR's 120 x8 so hopefully I'll build up to it for 3 sets of the next few weeks and then onto 130 x8.

Kroc Rows were up 2.5kg this week but down 5 reps. I just felt dead on them for some reason. They ddn't feel right from the start, so maybe it was just an off day.

Shrugs could be a PR without straps but I have to check to make sure. Hopefully my grip will start to come up with them and the Kroc Rows.

FINALLY hit 2x12 with 25kg extra on the pulldown abs. it wasn't the prettiest of sets, but sometimes you've just got to push thru. Going to get chain tomorrow so I can strap more weight on!

Killme00 wrote: »

Hi,

WTH are ab pulldowns?

Expertly demonstrated by Kevpants;

Killme00 wrote: »

Do you find that they help? Seems to be a lower back, hip movement to me as opposed to the abs BUT i havent done/felt it...yet

Do hypers, reverse hypers and plank not do a better job ?

Pure ab movement. Think about the function of your lower back versus your abs (lower back keeps your body rigid, abs are there to pull your hips to your chest - very simple explanation). Keeping your feet behind your hips takes them out of the movement by and large too.

When the pulldown abs go up, so does my squat. Simple as that!!

Malteaser's only been doing them a couple of weeks but will attest to that fact. I'm pretty sure Kev would too!!

If I was looking for lower back movements, I wouldn't be looking too hard at hypers. You just can't load them heavy enough.

Killme00 wrote: »

Thanks for that

No probs.

The Drifter is doing them as well, and I think Podge was experimenting with them too. Keep an eye on their logs and see how they get on.

cardio,shoot me wrote: »

hmm,my squats seem quite lame, might throw in the kev pulldowns, would u happen to reccomend any other movements to improve my squats, i know i have the leg strength, but its my core thats letting me down(i think). Btw nice lllloooggg

I would recommend Hanley Pulldowns ahead of Kev Pulldowns tbh.

How much are you squatting/front squatting?

How much ya deadlift?

Bench:
60kg x5
80kg x5
100kg x5
115kg 5x5

Incline Bench:
60kg x5
72.5kg 3x10

Dumbbell Bench (sunk in):
35kg 'bells x9,9,8

Face Pulls:
worked up to 82.5 3x12

Shoulder Death:
5kg 'bells - 1 set

Pulldown Abs:
Stack +25kg x12, x13 - PR

Good oul workout today. The benching looked a lot better than it felt. I have a vid of the 4th set that should be up tomorrow at some stage. The bar didn't feel at all light during the set, but bar speed was good.

Incline benches are funky. I don't like how weak I am on thme, but I can really feel my chest working!! The bar is literally jumping up to about 3 inches shy of lockout on the later reps.

Bit of a disimprovement on te dumbbell benches, which I can only explain by my elbow position. I started doing them with a tight tuck of my elbows and it was killing me at lockout. When I flared a bit more they popped up better. Strange tbh...

Nice PR on the pulldown abs. Probably coulda got a 14th and 15th if I wanted. I REALLY need some chain to tight the weights on now. The plate fell of at the end of the last rep and left me with a pretty nasty bump just above my achilles tendon which sohuld bruise up nicely.

cardio,shoot me wrote: »

so ill know how much i lift for about 10 reps.

Do!

Quick bench vid from last night. 115kg, 4th set of 5. I seem to have developed this strange shoulder roll off my chest....

cardio,shoot me wrote: »

what gym is that, i thought u trained in hercules or something

TF Blanch. #

When I have to train after 7, I do it there. Downstairs in Hercs, where all the power gear is, closes at 7 like. And the gym itself closes around 9-9.30 so during the week I can't always train in there.