The Miseducation of Jimbo Slice

Hanley · 29-03-2009 06:51PM

Bench:
60kg x8
80kg x5
100kg x3
120kg x1
140kg x1
*shirt on*
160kg x3
180kg x3
195kg x2
200kg x1
205kg 4x1

Squats:
60kg x5
100kg x3
140kg x2
170kg x1 - paused
190kg x1
*suit on, straps down*
220kg x3
*straps up*
240kg x3
260kg x2
280kg x1
*wraps*
290kg 2x2 - PR

Pulldown Abs:
worked up to plate 11 x12, x8

Storming workout today.... Pretty much had no choice but to man up and touch some benches and get some squats below parallel.

The benches were good. Took my grip out to index on the rings for both the raw and shirted work. With them out wide in the shirt the bar sinks in quite a bit before I even starts pressing and takes a good deal of ROM off the movement. I tucked a bit more agresssivley this week and aimed a bit lower, ended up getting touches on the last 2 sets of 205. First was touch and go (which Ger gave out to me about), so even tho I only planned on trying to touch and nothing more, I decided to pause the second one. Vids of both to come later.

The squats were really good. I felt full of energy today in spite of the clocks going forward!! My suit went on a little bit easier this week which was encouraging! The 280kg was really fought hard in an attempt to get below //, so much so that the spotters grabbed me half was down cos they thought I lost control - in fairness I was shaking a fair bit looking for the right spot!

Wrapped up tight on the 290's and just went for it. I haven't got the vids on my comp yet so I can't really tell how good they were, but they're certainly the best I've done. If they weren't below // they were certainly close. And I'm still coming out of them mega strong so happy days.

290kg x1 as an opener next week, 250kg x1 deadlift during the week too and that'll be the last of my heavy lower body training. Things seem to be coming together fairly well.

Killme00 · 29-03-2009 07:35PM

wow thats a huge session, great work. How long did it take you?

Hanley · 29-03-2009 11:19PM

Killme00 wrote: »

wow thats a huge session, great work. How long did it take you?

I walked into the gym at 10.50am, walked out at 2.15pm. There was a few of us training so it lasted quite a while!!

Hanley · 29-03-2009 11:20PM

290kg x2 (first set)

https://www.youtube.com/watch?v=zjVqONr-kVI

290kg x2 (second set)

https://www.youtube.com/watch?v=vel5K9MN8zc

205kg x1 (3rd set)

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

205kg x1 (4th set)

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

kevpants · 30-03-2009 03:33PM

Well done. If you can bully a weight you can pop up that quickly for a double into going below parralel you're gonna be set for your comp goals.

podge57 · 30-03-2009 06:21PM

both those benches looked pretty easy for you - seems like your training plan is working well, youre peaking at the right time

just wondering what you do during your deload? i managed to sort things out, and i will be lifting in belfast, so ill be deloading from early next week too

Hanley · 30-03-2009 06:49PM

podge57 wrote: »

both those benches looked pretty easy for you - seems like your training plan is working well, youre peaking at the right time

just wondering what you do during your deload? i managed to sort things out, and i will be lifting in belfast, so ill be deloading from early next week too

Savage!! I'm glad to hear that.

I'll give you things in terms of percentages based off my projected 3rd attempts:

X) = weeks out:

Squat:
3) 91.5% 2x2
2) 91.5% x1 (sink it in)
1) Easy weights -50 to 60% for a double or triple
0) 91.5%, 96%, 100%

Bench:
3) 95% 4x1
2) 97.5% x1
1) whatever it takes to touch - hopefully 93% 2x1
0) 93%, 97.5%, 100%

DL:
3) 89% x5 from 3 inches below my knee (approx 60% 8x2 speed pulls)
2) 92% x1 off the floor (approx 50% 6x2 speed pulls)
1) 92% x5 from 3 inches below my knee (approx 55% 8x2 speed pull)
0) 90%, 95.5%, 100%

Hope that helps!! I'll be backing off the accessory work too from about 14-21 days out.

podge57 · 30-03-2009 06:58PM

cool, thanks

Im planning on doubling my deadlift opener this wed, then no more deads
then doubling my squat and bench openers the following wed., after that a lot of food and rest with just some light stuff to keep form in check and get some blood flowing

Hanley · 30-03-2009 07:01PM

podge57 wrote: »

cool, thanks

Im planning on doubling my deadlift opener this wed, then no more deads
then doubling my squat and bench openers the following wed., after that a lot of food and rest with just some light stuff to keep form in check and get some blood flowing

Back in the day when I was training raw I would do similar. 7-14 days out I'd take a single or double on my openers for the 3 lifts during that week. Deadlift got the longest break.

The one thing I'll caution is this; don't try to prove anything to yourself in the gym. Hit your openers and hit them hard. But don't try to test yourself out to see what you think you can do in the comp until you hit the platform.

The amount of people I've seen do that is unreal... I probably won't get up for any of the lifting on Saturday ( you are lifting on Sat right?) cos I've exams all day Saturday (how's that for prep??), but if you're hanging around on Sunday say hi at some stage.

cardio,shoot me · 30-03-2009 10:30PM

beautiful 2nd set on squats, depth looked good to the untrained eye of me

, ur gonna nail that comp to the wall!

podge57 · 30-03-2009 10:39PM

I wont even think about doing anything other than my openers, doesnt matter what I do in the gym, its in the comp that counts

Yup, im lifting sat. , but i probably wont be around on sunday, i have exams myself in about a month, and ill probably have to rely on my dad for a lift, so im lucky im getting there at all

Hanley · 01-04-2009 10:24PM

Deadlift:
60kg 2x5
100kg x3
140kg x2
180kg x1
210kg x1
230kg x1
250kg x1*

Front Squats:
60kg x5
100kg x3
120kg x2
142.5kg x5

GM's:
60kg x5
80kg x5
100kg x5
120kg x5
130kg x5 - PR
140kg x4 - PR

Double Overhand Shrugs (strapless):
60kg x5
100kg x5
140kg x10 - PR

Shrug Rack Pull Combo:
180kg x5
210kg x5
230kg x12

Decent enough little session. The deadlifts moved really smooth. In fact the only thing smoother than the pulls was the bar. It was slipping about in my right hand from 180kg... managed to get thru all the reps to 250kg, then about half way up I felt it going. Got to the top and it went!! I'm glad I pulled strong with a smooth bar. Having a nice sharp one off the floor should improve speed and strength as well.

Front Squats up 2.5kg and a rep this week... strange!!

Pushed for some real weight today on the GM's. Never seen myself do em before so I vid'd them. Think they looked ok!!

Nice PR on the shrugs too. Dunno WTF's going on there tho!!

The SRPC was cool... getting a bit easier. Might have to seriously load up next week!!

Loads of vids to follow.

Hanley · 01-04-2009 10:49PM

230kg Deadlift:
http://www.youtube.com/watch?v=tQkycgnxW2Q

250kg Deadlift:
http://www.youtube.com/watch?v=gY_Kt-H_NRY

140kg GM's:
http://www.youtube.com/watch?v=XEKW0SgjDXE

230kg ShrugRackPullCombo:
http://www.youtube.com/watch?v=kPqN3Y3MJ-0

bigstar · 03-04-2009 04:53PM

those deadlifts look really comfortable, i look nowhere near as comfortable dealifting anywhere near my max.

brianthebard · 03-04-2009 05:43PM

agreed. And no chalk either? 250 looked very fast and easy. nice.

kevpants · 03-04-2009 05:50PM

Bar speed is impressive alright. It's unreal how much those speed pulls have worked. I compared my speed to Hanley's and it's just unreal how slow I am in comparison, even with weights that are really easy I'm just so slow. Coming up fast is important.

Hanley · 03-04-2009 11:16PM

bigstar wrote: »

those deadlifts look really comfortable, i look nowhere near as comfortable dealifting anywhere near my max.

Thanks!!

brianthebard wrote: »

agreed. And no chalk either? 250 looked very fast and easy. nice.

Liquid chalk only, whic tbh when it comes to deadlifts is fairly naff. Especially with a smooth bar!

kevpants wrote: »

Bar speed is impressive alright. It's unreal how much those speed pulls have worked. I compared my speed to Hanley's and it's just unreal how slow I am in comparison, even with weights that are really easy I'm just so slow. Coming up fast is important.

It's ridiculous isn't it?? Ger's the exact same. He spends some time pulling reps and no speed work and he just gets slow. I can't get over the difference it's made. Guess we'll quantify it in a few weeks.

Hanley · 06-04-2009 08:43PM

Squat:
60kg x5
100kg x5
140kg x2
170kg x1
190kg x1
*suit on, straps down*
215kg x3
240kg x3
*straps up*
260kg x2
275kg x1
*wraps*
290kg x2

Pulldown Abs:
plate 55 3x12

Truly disgusted with my squatting today. I don't think I could have made them worse if I tried. They were both high, by a bit and not at all strong. I can get over that, but the state of my form was unforgivable. Had NO control over the weight today. You can see for yourself when the vid uploads. Check out how I don't sit back on the first rep, and get kicked forward half way down on the second :rolleyes:

Twas a half hour walk from work to the gym, carrying all my gear after a hard day with minimal food. I'll make my excuses to try feel better about it.

Hanley · 06-04-2009 09:27PM

In all it's *ahem* glory :rolleyes:

https://www.youtube.com/watch?v=Ri0KYwQodiM

brianthebard · 06-04-2009 09:35PM

Maybe the music put you off?? Try mastodon's new album.

Hanley · 06-04-2009 09:39PM

brianthebard wrote: »

Maybe the music put you off?? Try mastodon's new album.

I can honestly say I didn't even notice there was music playing.

brianthebard · 06-04-2009 09:44PM

Sorry dude, off days suck ass. But now you have time to push past it-how long until the comp?

cardio,shoot me · 06-04-2009 10:13PM

probably a newbie question , but anyway, why the strappy thingies on your wrists and ankles? oh and i think ur being very hard on yourself, they werent too bad, although getting kicked forward scares the "sh!t" out of me

Hanley · 06-04-2009 10:25PM

brianthebard wrote: »

Sorry dude, off days suck ass. But now you have time to push past it-how long until the comp?

Tis April 19th. Approx 2 weeks away. I've 7 hours worth of mock exams to deal with on Saturday, and then the drive up to Belfast in the evening too. It'll be interesting!!

cardio,shoot me wrote: »

probably a newbie question , but anyway, why the strappy thingies on your wrists and ankles? oh and i think ur being very hard on yourself, they werent too bad, although getting kicked forward scares the "sh!t" out of me

Knee and wrist wraps, protects and stablise the joints. The knee wraps give a bit of a bounce too.

cardio,shoot me · 06-04-2009 10:28PM

i see

podge57 · 06-04-2009 10:35PM

hard luck, they didnt look too bad to me if thats any consolation, if you sat back a bit more on the first rep it would have been spot on

your excuses are pretty legit too imo, long days + crappy weather +no food doesnt usually make for productive training

(although i may just be saying that because i am using a very similar excuse for my bad session

)

kevpants · 07-04-2009 10:07PM

brianthebard wrote: »

Maybe the music put you off?? Try mastodon's new album.

I can heartily recommend this approach.

Ya probably just weren't tuned in, it happens. Just hope for a rebound effect in Belfast.

Hanley · 07-04-2009 11:05PM

kevpants wrote: »

I can heartily recommend this approach.

Ya probably just weren't tuned in, it happens. Just hope for a rebound effect in Belfast.

Ah I'm not too stressed. Woulda liked my last workout to be a cake walk tho!!

Kev M · 08-04-2009 01:57AM

Hanley wrote: »

In all it's *ahem* glory :rolleyes:

https://www.youtube.com/watch?v=Ri0KYwQodiM

**** man that's very impressive, whatever about the depth but you came back up very fast with it, and the midsection looks solid too. I recognise ya from totalfitness but haven't seen ya throw around weights like that there before

Hanley · 08-04-2009 09:08AM

Kev M wrote: »

**** man that's very impressive, whatever about the depth but you came back up very fast with it, and the midsection looks solid too. I recognise ya from totalfitness but haven't seen ya throw around weights like that there before

Thanks dude. It was substantially slower than last week, and my form was brutal, that was the main problem!! (aside from depth of course!!)

The quality of the equipment and experience of people spotting curtails my activity in TF tbh.... I've been to 260kg x5 in TF and the bar started to whip about like it was made of jelly. The rack, bar and plates I was using in that vid are the same ones they run IPF world champs on, and the 3 guys spotting are Ireland's top 2 powerlifters, and number 1/2 ranked junior as well like. Much safer training heavy there!!

Say hi next time you see me up there. I'll probs be around tonight!

The Miseducation of Jimbo Slice

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