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The Miseducation of Jimbo Slice
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High Hang Power Clean - 90kg x3 (1st set)
High Hang Power Clean - 90kg x3 (2nd set)
41 Push Ups in a minute (ie 1 more than Kev :P)
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5/3/1 - Wave 2 - "5" Day
Diesel Crew Shoulder Warm up:
3kg 'bells - http://www.youtube.com/watch?v=xCp-YynBEvE
Pull Ups:
bodyweight 2x5
High Hang Power Clean:
60kg x3
70kg x3
80kg x3
90kg 2x3
Military Press:
40kg x5
47.5kg x5
55kg x5
62.5kg x10
Standing One Arm Dumbbell Press:
20kg 'bell 5x10
Close Grip Bench:
82.5kg 4x8
Chins:
bodyweight +5kg 4x6
Russian Twist / Woodchopper / Russian Twist / Woodchopper:
10kg x20 / plate 35 x8 / 10kg x20 / plate 35 x8
Pushups:
41 in 57 seconds
*Loads of various messing about including TGU's, Bosu ball squats, box jumps and a new one leg box jump PR*
Thoughts and all that jazz later.
Very happy with the hang power cleans. Haven't done them in a loooooong time and my form was pretty solid (imo!!). Have vids of them too.... Mods, can hang power cleans be used instead of full power cleans from the floor for the comp?
Nice fun session today!!
The shoulder warm up is really nicely. Definitely recommended. I could really feel all my itty bitty shoulder area muscles working
Decided I wanna do a little bit of cleaning over the next while... not gonna do a huge amount but since I'm cutting down my 5/3/1 days to 3x a week I should be ok recovery wise.
Military's were alright. I don't like em, not gonna lie. Just gotta be done I suppose!!
The one arm presses were cool. Sickened by the crappness of the weight tbh.
My close grip bench was up a bit this week... could probably have got sets of 10's but I'll leave that til next week.
The chins were sweet. Was getting chest to bar on some reps.... gonna keep working on them and hopefully use a big plate. I wasn't hitting full extension on my first set, so worked on getting a full hang as I went on.
The woodchoppers were technically opposite ones, going from low to high. Not sure how much I like them, but combined with the russian twists I got some nice rotational work done today.
The rest of the workout was jst random fun stuff.... musta spent almost 3.5 hours in the gym today!!0 -
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If only I could get back at you by being slightly better at something else..... Jumping or something..... maybe onto a box.....
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Vids of the hang power snatches;
60kg x3 - set 1
60kg x3 - set 2 (the bad one!!)
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SYNTAX ERROR REPORT TO HELPDESK
Nice one
- you should see what record you can beat out on the 100m sprint! I'll race ya!
Hahahahahahahaha!!! I posted a time for a football pitch a while back... I reckon with some hill running and a bit of power creation thru hang cleans and power snatches that should come down (I hope!!)Are you an accountant by any chance?
As much as I loathe to say it.... yup. Was that just a lucky guess?? 0 -
Are you an accountant by any chance?As much as I loathe to say it.... yup. Was that just a lucky guess??
No I was skimming through the diary from a while back, you posted up that you had 7 hours of mocks the day before a competition. I had the same....without the competition part :pac:
I have to say a huge fair play to you for being so dedicated to this. Studying for the accounting exams takes a lot of time and effort. I can't imagine juggling strict weight lifting and diet not to mention life in there too. I'm actually shocked!0 -
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Yea CAP2 aswell. Pain in the hole really but it's the second last hurdle to get over until freedom. So close! I had hoped to get into the gym and throw on a few kilos of bodyweight during study leave but alas I failed. Definitely going to give it a stab come July though. God knows I'v been lurking around this forum long enough hah
Good luck with the exams
Man study leave's not the time to be doing anything. Even tho I've more time off I'm not training as well as I have been. Totally got kicked out of my routine and even tho I'm not studying 24/7 it seems to be taking a lot out of me.
The exams will be fun... Just finished the Chartered Grind School SFMA grinds in NCI today. They were a big benefit. The guy reckon Company valuations, interest and currency risk, performance appraisal and decision making were key areas. Co. Val's has been on all the sample papers and the mock, and since there's only really 4 ways to calculate it ther's the possibility to pick up a good percentage of the marks in a short Q. Seems like the paper's gonna be approx 50/50 theory and computations too
That and Audit are my two dodge papers...
Best of luck with them too!!0 -
5/3/1 - Wave 2 - "5" Day
Diesel Crew Shoulder Warm up:
3kg 'bells - http://www.youtube.com/watch?v=xCp-YynBEvE
Pull Ups:
bodyweight 2x5
High Hang Power Clean:
60kg x3
70kg x3
80kg x3
90kg 2x3
Military Press:
40kg x5
47.5kg x5
55kg x5
62.5kg x10
Standing One Arm Dumbbell Press:
20kg 'bell 5x10
Close Grip Bench:
82.5kg 4x8
Chins:
bodyweight +5kg 4x6
Russian Twist / Woodchopper / Russian Twist / Woodchopper:
10kg x20 / plate 35 x8 / 10kg x20 / plate 35 x8
Pushups:
41 in 57 seconds
*Loads of various messing about including TGU's, Bosu ball squats, box jumps and a new one leg box jump PR*
Thoughts and all that jazz later.
Very happy with the hang power cleans. Haven't done them in a loooooong time and my form was pretty solid (imo!!). Have vids of them too.... Mods, can hang power cleans be used instead of full power cleans from the floor for the comp?cardio,shoot me wrote: »Ok, im done googling it, what in the hell is a diesal crew shoulder warm up
You need to read my log more, that's your problem
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cardio,shoot me wrote: »Ok, im done googling it, what in the hell is a diesal crew shoulder warm up
http://www.dieselcrew.com/
absolutely excellent site Cardio, Smitty Diesel writes a bit on EFTS and t-nation the odd time u might have seen him, they do some fantastic grip and prehab stuff0 -
cardio,shoot me wrote: »Ill have you know ive read all 92 pages of this log :P
Ah well then you're reading and not paying attention
Seriously tho, fair play. I don't think I've read that much!0 -
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brianthebard wrote: »Why is your ab strength down out of interest?
Hanley is the eternal self depreciator. Some of it is just that he hasn't done ab pulldowns in a while, so he's not as good at them. It can be just neural, in that you have to learn them again and you'll find the strength comes back really fast. I'm sure all his training in the suits etc running up to the comp left s mark on his raw squat when going heavy for reps. Once again it's mostly neural.
That and you need to stop over-analyzing it Hanley! Give it a few more cycles and the PR's will come. I'm like a broken record at this stage. Reminds me of this scene
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https://www.youtube.com/watch?v=a1m0xC1DsjA
https://www.youtube.com/watch?v=OR66d7u0u2E
https://www.youtube.com/watch?v=SosK8LsZFSw
https://www.youtube.com/watch?v=vv4wVIpQXR0
https://www.youtube.com/watch?v=JuTv8k0XVVo
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