The Miseducation of Jimbo Slice

brianthebard · 27-04-2009 12:44PM

Lol cardio, hanley left those spaces there purposely, to build suspense (apparently!).

Omg though, loosing weight hanley???? Aren't powerlifters supposed to go over 300lbs before they decide they have to do something about the gut??

BossArky · 27-04-2009 01:07PM

Hanley wrote: »

My weight's gonna have to come down. I'm sick of carrying around my power belly and all the associated junk. I'm PROBABLY done competiting for the year

I thought you were going to Vegas towards the end of the year? Was that scuppered due to not getting a total recently? :mad:

Have you thought about getting a speed rope and including something like 5 mins warm up and 5 mins cool down after your lifting? It will get the heart pumping and blast your calves at the same time. Brief and intense.

cardio,shoot me · 27-04-2009 01:17PM

haha i thought the spaces where areas for videos to go, thanks for clearing that up

brutusthebarber · 27-04-2009 01:39PM

Hanley wrote: »

2km - 13mins 52seconds (6mins 26secs per km).

Straight out of bed and out for a run in my local park today. Per mapmyrun.com I covered a shade over 2km across grass and undulating terrian, so for the purpose of my log, the route is 2km exactly. Did it in 13mins and 52 seconds. Time was measured from about 5 seconds before I set off, and 15 seconds after I got back to the door. For the purpose of the log, 13 mins 52 seconds is the time to beat.

I don't think I've any need to try and run more than 2k. I think I'll be focusing on speed over that distance. Hoping to get back down to sub 5 mins kilometers. I think that 2k for time, plus HIIT stuff is more than enough than I need for fitness purposes. I see no reason, nor have any interest in running for prolonged periods of time.

Just seen this now, was going to ask when you were starting (in the other thread) but you already have. Thats a solid time. Are you going to put a time on each specific run/sprint??

Malteaser! · 27-04-2009 05:55PM

Went into the gym to have some fun today.... I farted about while Malteaser was squatting and then we went upstairs to the aerobics study to play about and have some fun!!!

Anyway, highlights;

Pullups:
bodyweight x10

Invereted Rows:
3x15

Hanging Leg Raises:
muliple sets (feet to hands)

One Leg Box Jumps up to about 27-28 inches.

Box Jumps up to 41.5 inches. Pleasantly surprised with that actually!!

Then went to the phoniex park and measured time for distance over football pitches. Did half a pitch in like 7.93 seconds I think. And the length of the pitch in 16.something. I'll numbers later.

Here's some random vids;

https://www.youtube.com/watch?v=tYvOaz0oH-I

https://www.youtube.com/watch?v=Xn454PfdE5g

https://www.youtube.com/watch?v=kSe2_pFrZqY

Hanley · 27-04-2009 05:59PM

Malteaser! wrote: »

Went into the gym to have some fun today.... I farted about while Malteaser was squatting and then we went upstairs to the aerobics study to play about and have some fun!!!

Anyway, highlights;

Pullups:
bodyweight x10

Invereted Rows:
3x15

Hanging Leg Raises:
muliple sets (feet to hands)

One Leg Box Jumps up to about 27-28 inches.

Box Jumps up to 41.5 inches. Pleasantly surprised with that actually!!

Then went to the phoniex park and measured time for distance over football pitches. Did half a pitch in like 7.93 seconds I think. And the length of the pitch in 16.something. I'll numbers later.

Here's some random vids;
https://www.youtube.com/watch?v=tYvOaz0oH-I

https://www.youtube.com/watch?v=Xn454PfdE5g

https://www.youtube.com/watch?v=kSe2_pFrZqY

That, kids, is what happens when you post off someone elses computer without logging out of their account first!!

cardio,shoot me · 27-04-2009 08:07PM

41.5 inches, wow, no offence but i couldnt have pictured anyone over 100 kilos doing that

Conditioned · 27-04-2009 08:40PM

Well James,

I thought I read somewhere that you intended training in Olympic Lifting next year with the intentions of competing. Has that gone by the wayside?

It'd be a pity if it has, It'd be interesting to see what weight you could throw up. I could imagine you competing at 95kg, it could be the start of Olympic Lifting in Irelands first great rivalry (that I'm aware of!) with you and Kevin Darcy with the extra competition resulting in the prize of being Ireland first weightlifting olympian since Tommy Hayden or certainly heaviest as hopefully Cathal Byrd can make it too.

Hanley · 27-04-2009 09:56PM

Conditioned wrote: »

Well James,

I thought I read somewhere that you intended training in Olympic Lifting next year with the intentions of competing. Has that gone by the wayside?

It'd be a pity if it has, It'd be interesting to see what weight you could throw up. I could imagine you competing at 95kg, it could be the start of Olympic Lifting in Irelands first great rivalry (that I'm aware of!) with you and Kevin Darcy with the extra competition resulting in the prize of being Ireland first weightlifting olympian since Tommy Hayden or certainly heaviest as hopefully Cathal Byrd can make it too.

Well I said at the end of this year I was thinking about it. So 2010 would be when I'd start if I did!!!

Pretty sure Kevin's lifting at 85 now-a-days?? There's always a good battle on Sinclair points between him and Cathal anywho! I don't think there'd be any chance of me ever getting to the olympics in OL tbh. Like I can't even do the lifts now!!! Most guys there would have won jr and snr world champs!!!

Kevin and Cathal could be in with a shot, ya never know. They're both seriously dedicated like. I hope they make it!!

cardio,shoot me wrote: »

41.5 inches, wow, no offence but i couldnt have pictured anyone over 100 kilos doing that

Hahahahaha I'd say there's quite a few guys who could do it tbh. Once you've agood squat relative to bodyweight it shouldn't be too hard. I'd probably jump higher with some training for it. I guess making it up onto another step would be a goal...

Hanley · 28-04-2009 12:00PM

5/3/1 - 3 day

Deadlift:
60kg x5
100kg x3
140kg x3 (double over hand)
160kg x3
180kg x3
*belt*
200kg x6 - VOM

SLDL off a plate:
100kg 5x10

Seated GM's:
20kg x12
40kg x12
50kg x12
60kg 2x12

Chins:
bodyweight 6x5

Fugly session today. Quads are still DOMS'd from squatting, I was still drained from all the activity yesterday too, so todya was disappointing.

My lower back is a SERIOUS issue. It just folds on me when I start to pull heavy. I dunno WTF the story is but just craps out on me - hence the addition of the seated GM's. They're a bit of a nutsmasher tho.

Chins were up a bit today too. Gonna work towards 50 total reps with palms away I reckon and keeping doing 2 or 3 different sessions with varying grip each week.

Must try and get in touch with Jim Wendler and see what he thinks I should do for my lower back!

Kev M · 28-04-2009 10:27PM

Hanley wrote: »

Must try and get in touch with Jim Wendler and see what he thinks I should do for my lower back!

Hyperextensions with a heavy dumbell will isolate the lower back. I know a lot of people aren't bothered with them but they're a great movement for building the 'mind muscle connection', which i think can be hard to feel deadlifting.

Hanley · 29-04-2009 07:44AM

Just back from my 2km round... hit a PR. 13.22!! That's -30 seconds since my last one on Monday. I pushed a little bit harder in spots today and backed off in others (it was only the difference between a jog and barely moving tho!!!). But once again, I did it without stopping, so onwards and upwards. The 13 min mark should go soon.

I was straight out of bed and half way around before I knew where I was. Probably good considering how wet it is out!

Hanley · 29-04-2009 06:07PM

5/3/1 - Wave 1, "3" day

Bench:
60kg x5
80kg x3
100kg x3
112.5kg x3
125kg x6

Dips:
Bodyweight 4x12

"Lucy" Press:
60kg x5
80kg 3x12

Pendlay Rows:
60kg x10
80kg 5x10

SERIOUS RUSH today. Had to do ALL of the above in 45 minutes. And with 19 sets that's about a set every 2mins 20seconds. That includes rest periods, setting the exercise up and loading the bar. Needless to say, that is not good. It took about 30 minutes longer last week to do the workout. So the fact that I equalled everything, or went slightly beyond it was good enoguh for me this week.

The benching was ok. Had to use the softer narrower bench in Hercs cos i was so pushed for time, so it wasn't ideal. Might have squeezed out a 7th, but was trying to keep a little bit back.

Dips were grand. nothing spectacular like. Just dips.

Lucy Press were decent too. Bit better than last week. I think I'm gonna keep the weight flat for each cycle and just try to increase volume. A few sets of 15 next week is the goal.

Same story with the Pendlay's I reckon. I'll do something completely unusual for me and shoot for 5-6 months of progress with an exercise. At 5kg per wave, we're talking 105-110kg 5x10 which should see my back thicken up nicely I hope!

Hanley · 30-04-2009 10:25PM

I'm hungry.

This is a good sign. It means my metabolism's waking up. I NEVER get hungry. I've been eating more frequently the last two days, and it seems my body is getting used to it now, or at least expecting it. The reason that is good is because it means the fat burning process is starting right on cue!

Hanley · 30-04-2009 11:33PM

Apologies guys, just realised I never replied.

brianthebard wrote: »

Lol cardio, hanley left those spaces there purposely, to build suspense (apparently!).

Omg though, loosing weight hanley???? Aren't powerlifters supposed to go over 300lbs before they decide they have to do something about the gut??

Yeah we are.... I just got there a bit early tho!! Seems to be a bit of a trend with fat powerlifters tho eh?? Gulledge, Tate, Bartley, Wendler.....

BossArky wrote: »

I thought you were going to Vegas towards the end of the year? Was that scuppered due to not getting a total recently? :mad:

It's more the paying 2+k to go to a competition that gets me!! I couldn't just go over to lift, I'd have to stay and enjoy it, and tbh competitions are too full of stress to have a nice holiday so I had sorta decided against it.

The total would have to have been put up on Sunday cos it's with a different fed, but I can't make it down to Galway to do it, so that's the final nail in the coffin!

Have you thought about getting a speed rope and including something like 5 mins warm up and 5 mins cool down after your lifting? It will get the heart pumping and blast your calves at the same time. Brief and intense.

Tried this today. I did 8 skips. That's a PR. I did 10 or so "sets".... I'm a brutal skipper. Never learned how to do it. No time like the present tho I suppose!!

brutusthebarber wrote: »

Just seen this now, was going to ask when you were starting (in the other thread) but you already have. Thats a solid time. Are you going to put a time on each specific run/sprint??

For each distance i'll have PR's that I'll try to break, but like I said in the oter thread, all I care about is a bare minimum of fitness. So if I can get to the stage where I can run a 5 minute 1k and 2k in under 11 or 12 mins, I'll be more than happy.

Killme00 · 01-05-2009 07:41AM

Hanley wrote: »

Tried this today. I did 8 skips. That's a PR. I did 10 or so "sets".... I'm a brutal skipper. Never learned how to do it. No time like the present tho I suppose!!

Look up Denny the trainer on youtube (i cant give you a link because im at work now), he does a really good skipping tutuorial.

Malteaser! · 01-05-2009 07:52AM

https://www.youtube.com/watch?v=MIIIXLhK8vw

Hanley · 01-05-2009 05:34PM

5/3/1 - Wave 1 - 3 Day

Squats:
60kg 2x5
100kg x3
135kg x3
155kg x3
*belt*
175kg x10

Oly Squats:
130kg x10
120kg x10
110kg x10
100kg x10
90kg x10

Pull thrus:
Plate 50 3x15

Pulldown Abs:
worked up to the stack +10kg 2x10

Bit peeved with my squats today. They were fugly. I havent' really pushed high reps with decent weight in a long time so I guess it's to be expected. My core strength seems to have fallen thru the floor (check the dipping) and my depth was all over the place. Not impressed at all at all.

Oly squats were.... fun. Swear. High rep high bar squats suck.

The pull thrus hit all the right places, so can't complain there.

Rigged up a system to add weight to the stack for pulldown abs that would have rubadub proud of me. My strength on these has really tapered off (as I had suspected from my squat vid). So I'll have to start pushing them again.

cardio,shoot me · 01-05-2009 05:48PM

sorry, whats the difference between normal squat and oly squat?

Hanley · 01-05-2009 05:59PM

cardio,shoot me wrote: »

sorry, whats the difference between normal squat and oly squat?

175kg x10 (normal)

https://www.youtube.com/watch?v=W6__tAkekfs

130kg x10 (oly)

https://www.youtube.com/watch?v=9MtsRi7AyHY

Normal = PL style - wider than shoulder width stance, depth = just below parallel, and with a belt

Oly = Close stance (shoulder ish), high bar, and sunk as deep as I can.

cardio,shoot me · 01-05-2009 06:07PM

ah ok cheers

hooplah · 01-05-2009 07:12PM

Hanley wrote: »

Normal = PL style - wider than shoulder width stance, depth = just below parallel, and with a belt

Oly = Close stance (shoulder ish), high bar, and sunk as deep as I can.

Is there, or should there be, a difference where the bar is on your back as well? (fair play for throwing up so many vids btw, really makes the log worth checking out)

Hanley · 01-05-2009 07:33PM

hooplah wrote: »

Is there, or should there be, a difference where the bar is on your back as well? (fair play for throwing up so many vids btw, really makes the log worth checking out)

Well yah.... with a PL squat the bar will typically be lower down your back - a "low bar" position.

I like the vids because it lets me look back at my own training too... I get awfully forgetful and completely forget how hard/easy a weight with X reps was and when Icome back to it 6 months down the road I'm never sure whether I've made good improvments or whether I've just gained the ability to grind out more reps!

hooplah · 01-05-2009 09:04PM

thanks for that, i think I'm doing some kinda cross between both squat types. I'll have a look at it next time I squat and maybe post a video for opinions...

Hanley · 01-05-2009 11:13PM

hooplah wrote: »

thanks for that, i think I'm doing some kinda cross between both squat types. I'll have a look at it next time I squat and maybe post a video for opinions...

Yeah you should. The slightest changes can make the biggest differences. Just ask Malteaser!!

Hanley · 03-05-2009 02:43PM

5/3/1 - Wave 1 - "3" Day

Shoulder Press:
40kg x3
50kg x3
57.5kg x3
65kg x9

Seated Dumbbell Press:
27.5kg 'bells 3x10
25kg 'bells 2x10

Close Grip Bench:
60kg x10
80kg x10, 4x8 - shameful

"Fran" - 12.02
21 thrusters w/ 40kg, then 21 pull ups
15 thrusters w/40kg, then 15 pull ups
9 thrusters w/ 40kg, then 9 pull ups

My shoulders suuuuuuuuuuuuck. Badly. I dropped my max down substantially today to get more reps in after struggling to do 70kg x5 last week. I'll do 70kg x1+ next week, deload, then come back and hit 62.5kg x5+ and work from there.

Seated Dumbbell Presses were actually good today. Could really feel my shoulders working. As with the overhead press, the bell's touched my shoudlers before going back up.

Close Grip Bench was embarrassing. 80kg is a sh!t weight for me to be using considering I CGBP'd 135kg aaaaages ago. It was at the end of the workout so I'm gonna make that my excuse. I'll stick with 80kg til I can do 5x12 and then move up 2.5kg or so and repeat the process.

Fran was bruuuutal. I said before if I could do it in <10 i'd be happy. I watched a vid last night of Rob Orlando doing it in 2.48 so I thought it would be reasonable. But my god I was soooo wrong. I'd no idea how much weight to use on the thrusters so I went with 40. The pull ups were nasty too. Still, 45 total reps in circa 12 minutes so I guess that's decent enough. I think it took me 32 minutes or there abouts to do 100 before so I might try and see if I can do it in <20 in a few weeks time.

I'm having fun training, I'm getting stronger and my bodyweight's coming down so I guess all is well!

P.S - If you dont know who Rob Orlando is, check him out. Dude's a stud - http://www.youtube.com/watch?v=b3vCKM5stew&feature=channel_page

Killme00 · 04-05-2009 11:25AM

That Rob Orlando guy is an animal. Look at his King Kong video!

kevpants · 05-05-2009 08:40AM

Jesus Mr Orlando is a bit of a freak alright. Looks a bit like the actor who played Sam in Lord of the Rings.

Hanley · 05-05-2009 04:50PM

5/3/1 - Wave 1 - "1" Day

Deadlift:
60kg 2x5
100kg x3
140kg x2
165kg x1
187.5kg x1
*belt*
210kg x3

SLDL off a plate:
105kg 5x10

GM's:
60kg 3x15

Pulldown Abs:
3/4 stack x10
Stack +5kg x10
Stack +15kg 2x10

Pretty rubbish work on the DL's, and I totally fcuked up the progression. I shoulda been doing 5/3/1 reps today instead of just singles. Anyway it didn't matter cos the pulls sucked anyway. Speed was decent enough off the floor, but once it got to my knees the bar got hung up on my quads. I swear they were like glue today. Deffo wearing long pants next week. Probably coulda squeezed out a few more, but didn't.

The SLDL's were grand. I seem to be going too light on these, but I'm working off the theory they're just working the muscles involved and don't need to be killing me on each rep. Same theory with the GM's which were kept quite easy today, but sunk down as deep as possible.

Pulldown abs are showing some improvements. I'll go to 20kg 2x10 on Friday.

Hanley · 05-05-2009 04:51PM

210kg x3 Deadlift (wooooo :rolleyes:)

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

105kg x10 SLDL off a plate

https://www.youtube.com/watch?v=lhgPP6E0uvk

The Miseducation of Jimbo Slice

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