The Miseducation of Jimbo Slice

Edwardius · 22-08-2009 05:57PM

Hanley wrote: »

Tried this - it works. Thanks, ya big ledge!!

Good stuff!

Hanley wrote: »

Conditioning - Babs (half Barbara!!)

10 pull ups, 15 push ups, 20 sit ups, 25 squats - 5 rounds for time, 1min 30 seconds between rounds

Did it in 8.24 not including breaks. 25 mins later and I still don't feel right.

Can't even imagine the hell that full Barbara is - 20 pull ups, 30 push ups, 40 sit ups, 50 squats - 5 rounds, 3 mins between rounds.

It's a hellish vicious beast. Makes you wonder if it's worth it!

Hanley · 22-08-2009 06:23PM

Hanley wrote: »

Far from a convincing workout today;

190kg x5
https://www.youtube.com/watch?v=W5bs7w8qvSM

170kg x8
https://www.youtube.com/watch?v=3l2VNEg22Sw

100kg x3 against green bands
https://www.youtube.com/watch?v=guy6jZBeEFU

170kg vid added.

itsallaboutheL · 22-08-2009 07:28PM

I hate you....

Hanley · 23-08-2009 02:04PM

Bench:
60kg 2x5
80kg x3
100kg x2
120kg x1
140kg x1
*shirt on - 44 Katana*
165kg x2
185kg 5x2

Paused 2 Board Press:
60kg x5
90kg x5
110kg 5x5

Pulldowns:
worked up to stack x6
stack minus 8 plates x15

Pushdowns:
green band off top of mono 2x50

Good benching performance today. Hit the groove nicely and more importantly - consistently. Touched about 70-80% of the reps today which was sweet. Got thru all the sets without any bother at all. Up to 190kg 4-5x2 next week.

Dropped the bands off the board presses today cos my shoulder's a bit shagged... paused them instead and liked it!! I'll go to 120kg next week on em.

High rep band pushdowns make elbows and triceps feel nice so I like em!!

Kev M · 23-08-2009 02:09PM

Hanley wrote: »

Far from a convincing workout today;

PRs or not it still looks like solid training. + with your weight coming down/crossfit workouts the day before etc. walking in and doing 190x5 is very impressive sir.
And I spotted the key mistake you made! You didn't smash your chest into the bar before the set, I mean that right there has to be worth at least another 2 reps

Hanley · 23-08-2009 03:06PM

Kev M wrote: »

PRs or not it still looks like solid training. + with your weight coming down/crossfit workouts the day before etc. walking in and doing 190x5 is very impressive sir.
And I spotted the key mistake you made! You didn't smash your chest into the bar before the set, I mean that right there has to be worth at least another 2 reps

Ah yeah... but I don't care for any of that.. I've done more before, so I should be able to do more now

If I smashed my chest into the bar in that monolift I would also have smashed my head into the crossbeam... which would probably take away those 2 reps I gained, and probably then some. That's a mistake I made before!!

Hanley · 23-08-2009 05:56PM

4th set of 5 w/ 185kg from today, bodyweight's 101.5kg;

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

cardio,shoot me · 23-08-2009 06:26PM

jayz your arch kicks ass. what gym is that? looks awesome

itsallaboutheL · 23-08-2009 06:31PM

WTF do you do to work on your arch??? I don't have one... zero infact i can't do it at all!!!

Hanley · 23-08-2009 07:03PM

cardio,shoot me wrote: »

jayz your arch kicks ass. what gym is that? looks awesome

That's Hercs!! The mono's just outta shot on the left hand side. It's the one I'm squatting out of in the previous vids, you can see the bench in the background!

itsallaboutheL wrote: »

WTF do you do to work on your arch??? I don't have one... zero infact i can't do it at all!!!

Practice man. I've always worked hard on upper back and shoulder flexbility and it's paid off with my arch-ability! My hips are fairly flexible too which helps. I've also started to take my feet out a bit wider which has allowed me to hold the arch better.

The trick's to get as high on your upper back as possible and arch from your upper and lower back. Arching's not just about your lower back like.

cardio,shoot me · 23-08-2009 07:13PM

that bench is so nice, i think the one in Tf is too low, finding it hard to get my feet under it like

cardio,shoot me · 23-08-2009 07:13PM

haha you walked out of a mono

Hanley · 23-08-2009 07:18PM

cardio,shoot me wrote: »

that bench is so nice, i think the one in Tf is too low, finding it hard to get my feet under it like

That bench is perfect.

The one in TF Sandyford is honestly the worst I've ever used.

cardio,shoot me wrote: »

haha you walked out of a mono

Gotta walk it out in competition too

cardio,shoot me · 23-08-2009 07:20PM

hmm, i need a new bench then :P, and touche

podge57 · 23-08-2009 09:27PM

that first rep moved really fast, even more impressive considering it was your 4th set at that weight

the bench at my gym is awful too - its about 10" off the ground, contoured and is cushoined way too much. The bench at the idfpa nationals was pretty horrible too

Hanley · 23-08-2009 09:33PM

podge57 wrote: »

that first rep moved really fast, even more impressive considering it was your 4th set at that weight

the bench at my gym is awful too - its about 10" off the ground, contoured and is cushoined way too much. The bench at the idfpa nationals was pretty horrible too

Tell me about it. I wanted to bring that bench and rack with me and was told it was ok cos they'd have a comp spec bench and rack on the day.

Hanley · 24-08-2009 09:05PM

5/3/1 - Wave 4 - "3" Day

Military Press:
40kg x5
50kg x3
57.5kg x3
65kg x3
72.5kg x6

Standing One Arm Dumbbell Press:
30kg 'bells x10, 9, 8

Close Grip Bench: (I'm an idiot - forgot my boards)
60kg x5
80kg x5
100kg x5
120kg x3
110kg x5
100kg x8
90kg x11

Pendlay Rows:
60kg x6
80kg x6
100kg x6
115kg 5x6

One Arm Barbell Curls:
22.5kg bar 3x12

CrossTrainer:
15 mins - 218 kcals

Good session today surprisingly!!

Shoulder seems to be operating at near full capacity... MP's were grand, I'm sh!t on em anyway like. The one arm presses are up slightly. I've lost my groove on them a bit tho so when that comes back 3x10 should go.

Had to CGBP cos I forgot my boards... it was always gonna suck after the heavy benching yesterday and squatting on Saturady. Bit of volume tho, didn't wanna go super heavy.

Depending on how deadlifts go on Wednesday, I'd nearly say my back's as strong as it's ever been... weighted pull ups, pulldowns, pendlay rows, deadlifts... everything seems to be getting stronger. Long may it last!! (and hopefully I won't get laughed at on Wednesday for saying it now).

One arm curls were up a lot today... might measure my biceps and see where they're at the end of the week. I think they're up a bit.

CrossTrainer was hella ghey... but I'm trying to just add in a little bit more to get my weight down.

Kev M · 24-08-2009 10:00PM

Hanley wrote: »

One arm curls were up a lot today... might measure my biceps and see where they're at the end of the week. I think they're up a bit.

Yup I was seriously gonna say that to ya, but at the risk of sounding gay I think it's better to post such comments on a public message board

Hanley · 24-08-2009 10:09PM

Kev M wrote: »

Yup I was seriously gonna say that to ya, but at the risk of sounding gay I think it's better to post such comments on a public message board

Hah yeah?

I hope they are, not because big arms are cool. But because I'm been training them 3-4x a week while dieting and losing 8-9kg, so if they're up the "isolation doesn't work and you can't build muscle while dieting" brigade can go fcuk themselves!! haha.

itsallaboutheL · 25-08-2009 12:15AM

Hanley wrote: »

Hah yeah?

I hope they are, not because big arms are cool. But because I'm been training them 3-4x a week while dieting and losing 8-9kg, so if they're up the "isolation doesn't work and you can't build muscle while dieting" brigade can go fcuk themselves!! haha.

Um...... Is that your way of saying you're going for a ****?:p:D LOL

Hanley · 25-08-2009 08:01PM

itsallaboutheL wrote: »

Um...... Is that your way of saying you're going for a ****?:p:D LOL

Eh no.... but nice to see where your head's at!

Hanley · 25-08-2009 08:02PM

Being ghey

Crosstrainer:
60mins 16 seconds - 1,000kcals

I know, I know. I'm ashamed of myself too.

Hanley · 26-08-2009 08:47PM

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

Deadlifts:
60kg 2x5
100kg x3
130kg x2
160kg x1
175kg x5
200kg x3
*belt*
225kg x4 - VOM

Speed Pulls:
140kg 8x2

Stiff Leg DL's off a plate:
130kg 3x10

Hypers:
3x15 - arching mid back hard

Roman Chair Sit Ups:
bodyweight x10
+5kg x10
+10kg x10
+15kg 2x10

Seated Dumbbell Curls:
25kg 'bells x12-7-5rp

Incline Dumbbell Curls:
15kg 'bells x12, x8+4

Seriously p!ssed off with my deadlifting today. WAY below what I was expecting of myself. The Powerlifting Gods are definitely paying me back for that hour on the crosstrainer last night. Shoulda been good for at least 5, and I was really gunning for 6. That's the end of my 5/3/1 deadlifting now. Spose it's not too bad.. went from 210x3 in the first week to 225x4 after 4 cycles. Definitely a PR at that bodyweight, but a bit of my all time 232.5 x5 which was done with 15-20 second breaks between reps.

Speed pulls were ok...ish. Form was a bit loose, but bar speed was good.

SLDL's were horrible... in a good way. My erectors and hamstrings cried.

Still loving the tightly arched hypers.. hurts my back in a good way.

Roman Chair Sit Ups are actually filthy hard. Can really feel everything being stretched!! Wanted to do pulldown abs but the stack was being used.

Gun show out in full force again today.... Bicep strength's actually up quite a bit now. Hoping the size follows. The lying incline dumbbell curls were once again nasty as hell. Makes all the right spots wanna give up!!

Hanley · 26-08-2009 09:45PM

225kg x4 - If you look really close you can see the Powerlifting Gods laughing in the background.

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

Killme00 · 26-08-2009 10:03PM

That fourth one looked hard. What does VOM mean?

Congrats on the gun show :pac:

Hanley · 26-08-2009 10:10PM

Killme00 wrote: »

That fourth one looked hard. What does VOM mean?

Congrats on the gun show :pac:

Vomit!! At the rubbishness of it like.

The 4th one was slow to lockout cos I was in a pretty crap position coming off the floor. My lower back's rounded out, it's always tough to lockout weight when you've put yourself in that position like.

cardio,shoot me · 26-08-2009 10:16PM

STRAPS!!! BLASPHEMY. btw you has the same belt as me

Hanley · 26-08-2009 10:22PM

cardio,shoot me wrote: »

STRAPS!!! BLASPHEMY. btw you has the same belt as me

YOU have the same belt as me. And I'm not prepared to let a crap bar get in the way of my deadlift training, so sssshhh little one

Gonna start training my grip in Hercs on Saturdays anyway and add back in kroc rows mid week so should hopefully see that come up fairly quickly. It normally does!!

cardio,shoot me · 26-08-2009 10:23PM

Touche, and dont call me little, thats mean to call someone little on a bulk :P

Hanley · 27-08-2009 07:40PM

Making myself less fat

Crossfit's Cindy (5 pull ups, 10 push ups, 15 squats):
19 rounds in 19 mins 41 seconds

CrossTrainer:
20 mins - 250kcal
5 min cool down

Dunno where I pulled that Cindy performance outta today. Originally gunning for 16 rounds. Did 10 in 9.14 which is a full minute down on last time, and that wasn't even pushing all out. Had 1 round plus the pull ups and push ups done in under a minute and paced myself from there.

Got to 17 with 3 minutes left and just said "fcuk it lets go" and put my head down and pushed to 19. I reckon I could go 20 in 20 mins next time I try it out. Haven't even being going too mad with the conditioning either. The reduced bodyweight makes all this CF stuff so much easier.

All the pull ups and push ups were spot on, may have been a question about some of the squats - I just pumped up and down like a piston with them.

The CrossTrainer was grand... just slogged away.

The cool thing about this log is that I've recorded (in writing like) my first ever attempt at Fran which was done in like 12.32, and I've recorded every single cardio and conditioning workout since then. When hit my sub 4 minute Fran I'm gonna collate it all and write about my journey!! (and yes, I'm going for a sub-4 Fran).

The Miseducation of Jimbo Slice

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