The Miseducation of Jimbo Slice

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

Pull Ups:
bodyweight 2x10

Deadlifts:
70kg x5
100kg x3
140kg x3
170kg x3
190kg x3
*belt*
210kg x6

SLDL off a plate:
115kg 4x10

Good Mornings:
75kg 3x15

Pulldown Abs:
warm ups
stack +20kg 2x10 - fcuking FINALLY

Hanging Leg Raises:
x7, x5

Seated Dumbbell Curls:
15kg 'bells 3x15

Decided I badly needed to take the finger out today and do some decent deadlifting. Got a big aggressive and pulled the 210kg x6 pretty handily. After ANOTHER hard week end (they have to stop soon!!!) and about 12-14 hours cumulative sleep since Friday morning I'm happy enough with the performance.

SLDL's were nice and nasty again...

High rep GM's hurt like notthing else on my abs and low back (that's a good thing!!)

Pushing my ab training hard again in preparation for competition season next year, happy to bust out 20kg for 2 sets of 10 again finally. And the hanging leg raises were nice to finish.

After 5-6 weeks of just going thru the motions the fire is back burning strong again. Watch out.

Kev M wrote: »

They'll get you dry and RIPPED for Summer :cool:

Not these type of weekends buddy!!

Hanley wrote: »

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

Diesel Crew Shoulder Warm Up:
5kg 'bells - 4 reps

Bench:
60kg x5
80kg x3
100kg x3
115kg x3
130kg x4 - ugh
100kg 5x8

Dips:
bodyweight +10kg 4x10, 1x9 - grrrr!!

Pull Ups:
bodyweight +10kg x8, 6, 5, 5, 4

*learning how to kip x50-60* (well.. trying to learn)

Face Pulls:
plate 75 4x12

*supersetted with*

One Arm Barbell Curls:
22.5kg x8, 6, 5, 5

Thoughts later probs!

Not happy with my benching. My technique's gone to absolute sh!t. I'm 100% sure it's cos I'm benching so infrequently. Like even keeping tight and getting a proper bar path's hard.

The 5x8 with 100kg got better as the sets went on, which reinforces my opinion.

Haven't dipped in a few weeks and my bench hasn't moved, so I'm saying not dipping is bad for my bench at the moment. Once again got a ****ty 9 on the final set, but I leaned in more and could feel it hitting my chest better this time.

Pull ups were grand.. just said 5 sets of as many as possible!!

The kipping attempts were absolutely hilarious. Myself and Kev made an absolute DISGRACE of ourselves. Gonna have to keep working on them cos they were crap.

2008
Weight on 14/5 - 103.5kg, waist = 38 inches (approx)

Weight on 1/6 - 100.5kg, waist = 36.25 inches (approx)

Weight on 3/6 - don't know, waist = 36 inches, Caliper's = 16ish (to 17)mm

Weight on 8/6 - 99.94kg, waist = 35.9999 inches, calipers = 16ish mm

Weight on 15/6 - 99.1kg, waist = 35.5 inches, calipers = 16mm, bodyfat = 17%

Weight on 5/7 - 96.86kg, waist = <35.5, >35 inches, calipers = 15/16mm, bodyfat = 15.4%

2009
Weight on 27/4/09 - 109kg, waist = 39 inches, calipers = 21mm, bodyfat = 20%

Weight on 12/7/09 - 103.75kg, waist = 37 inches, calipers = 17-18mm, bodyfat = 17ish%

The weight loss seems to be going decently well now at this stage!

Gonna get out for an easy 1km run this afternoon and follow it up with some hill sprints I reckon.

Hanley wrote: »

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

Barbell Curls:
40kg x8
50kg 2x10

Military Press:
40kg x3
55kg x3
62.5kg x3
70kg x6

Standing One Arm Dumbbell Press:
25kg 'bells 4x10

3 Board Press:
60kg x5
90kg x3
*add in board*
110kg x3
130kg 5x5

Pendlay Row:
60kg x6
80kg x6
100kg 5x6

Chins:
bodyweight +10kg x10, 8, 7(ish)

Weighted Decline Sit Ups:
10kg plate over face 5x10

*supersetted with*

Face Pulls:
plate 75 5x12

Stepping it up - training with a purpose again.

So training today...

Gun show was out in full force. My arms are certainly starting to get stronger, and I could feel my biceps working as well so maybe it's the start of some growth. Fingers crossed!!

Military Press was sh!t as usual. I'm pushing as hard as I can on em, but they're going nowhere. Lucky shoulder strength doesn't matter

The one arm presses are actually starting to move up quite well now tho, which is strange. I can REALLY feel my shoulders working on them, more so than any other shoulder exercise I've ever done.

As expected, my lockout strength's down a bit, but it was at the end of some heavy pressing and I haven't trained it in quite some time - "It's a neural thing" ( Kevpants - lol!!). I got thru the reps with relative ease, and did them more controlled and less Metal Militia-y than normal. Gonna bump up 5kg next week and go 5x5 again. Hopefully I'll steal some progress over the next couple of months on em.

Reviewed my log and when I was doing Pendlay Rows everything was stronger, so they've come back in. Again high(ish) weight and lots of sets is the order of the day. I'll be going up 5kg again next week too.

Chins were alright... Felt my lats working, so I guess that's good???

As always, can never have enough upper back or ab strength. So taking a bit of a volume based approach on them over the next while.

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

Pull Ups:
bodyweight 2x10

Deathlift (an hommage to Misha and Kev):
60kg x5
100kg x3
140kg x2
170kg x5
195kg x3
*belt*
220kg x5 - I found my deadlift mojo again

Speed Pulls:
140kg 8x2

SLDL off a plate:
115kg 5x10

GM's:
77.5kg 3x15

Pulldown Abs:
warm ups
stack +20kg 2x10, 1x8 - and my ab strength seems to be returning too!!

Seated Dumbbell Curls:
17.5kg 'bells 3x15

Alriiiiiiiight!!! Stepped it up a bit today and things came around nicely, even after running my guts out yesterday. My body seems to be my friend again

Pull ups were sweet, just banged them out cold and coulda kept going on both of em!

Gritted my teeth and went for it on the DL's too. Mighta got a 6th, and probably shoulda gone for it. Disappointed in myself in that regard. But considering my first 5/3/1 wave I only got 210x3 I'll take the improvement. Not too far off PR levels either, maybe 5kg away (the 232.5kg x5 I did had rest of like 10-15 seconds between reps).

Speed pulls are back cos they REALLY helped coming up to this years nationals. Unfortunately I didn't get a chance to show it, but based the ease with which I pulled 250 in training they were doing the job. Probably need to introduce some grip work now cos a lot of my heavy DL's are being done with straps cos of the crap bars in TF.

SLDL's were nasty, gut jammed into legs and a serious back pump = sick feeling.

GM's were much the same!

Pulldown Abs are starting to work their way back up thankfully. Not too far off PR levels there, and the cool thing is that I know when I put up 5kg more my core's strong enough to support a 310-320kg squat!!

Oh and check this out, Ed's an absolute GENIUS for coming up with this name!!!!

Henceforth, the "Papal Fran" of 21/15/9 burpees and air squats, aka "Hanley Fran", shall be know as Franley!!!!

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

Bench:
60kg x5
75kg x3
90kg x2
110kg x5
125kg x3
137.5kg x2 - Vooooooooooooom
100kg x10,9,8

Dips:
bodyweight +10kg 3x12

Pull Ups:
bodyweight +10kg x10, 9, 6

Face Pulls w/ straight bar on cable crossover:
82.5 3x15

*supersetted with*

One Arm Barbell Curls:
22.5kg x10, 6, 8

Total vomit session to be honest. Shoulders were toast after that stupid grappler yesterday.

Kev tells me when Wendler started conditioning his upperbody strength dropped off and his legs stayed ok, so he better be right!!

Parsley wrote: »

They're some pretty damn good times for someone who doesn't row! And they really are f*cking torturous!

Thanks man!!

What were you putting up for 5's when you were rowing competitively?

Parsley wrote: »

Around the same as yours, for sets of about 6 or 8. The first few would be around 1.30, then they'd go up to about 1.35-1.37 when your muscles are on fire with all the lactic acid building up. There were lads gettin better scores than me though, i was never that good on the rowing machine. Out in the boat was all that really mattered!

6-8 sounds rough as hell... what sorta rest periods did you guys take? Just as needed...?