The Miseducation of Jimbo Slice

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

Bench:
60kg x5
80kg x3
100kg x2
115kg x5
125kg x3
140kg x1
110kg 5x5

Incline Dumbbell Press:
35kg 'bells 3x8

Standing One Arm Dumbbell Rows - these boyos; http://tinyurl.com/lkkb7s
35kg x8
42.5kg x8
50kg 3x8

Kroc Rows:
40kg 'bell - 35 reps right, 30 reps left

DC Curls:
plate 20 x12
" 25 x12
" 30 x12
" 35 x12
" 40 x12
" 50 x12
" 57.5 x12


Some workouts ya just gotta survive thru. This was one of them. Hit my 5/3/1 and left it at that cos I wsa feeling a bit rough and have a big squat session tomorrow. Going back to 5x5 for my bench over the next couple of months along with A LOT of chest assistance work. My pecs are absolutely tiny, and not only is that ugly, it's probably stopping me from pressing a lot more raw.

Don't really like the free standing rows. Will go back to the traditional leg on the bench version next week. Kroc rows were strong today... grip actually seems to be in an alright spot. I reckon all the pull ups have kept it strong. My forearms were in absolute bits after them tho. They'll soon be fivearms at this rate...
Started way too light on the curls but said at the start I'd do sets of 12 til I couldn't do any more!! Pump city, population - me, after them.

the drifter wrote: »

pic of you getting crushed?????? there is none is there....you lied to me man

Nah I didn't do enough reps to die. Actually got a completely savage set up on the 140 and it shot off my chest. Trying to save a bit for tomorrow and Sunday so didn't go too mad.

Could probably do with a break tbh.... have trained 10 out of the last 11 days, it'll be 13 outta 14 by Monday, and probably 18 outta 20 by the end of next weekend.

Two words you'll never hear - Hanley quit.

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

Squats:
60kg 2x5
100kg x3
130kg x2
160kg x5
180kg x3
*belt*
200kg x4
175kg 2x5, 1x6

Box Squats (beltless):
60kg w/ green band x3
90kg w/ green band x3
110kg w/ green band x3
110kg w/ green and monster mini bands 2x3

Pulldown Abs:
worked to plate 12 x10, x8, x5
dropped to plate 9 x12

Seated Hamstring Curls:
stack 2x20

30 cleans w/ 60kg for time:
1 minute 50 seconds

Decent enough workout today all things considered. Trained 11 outta the last 12 days now, went to bed early with the intention of getting 8 hours sleep for the second time this week (that would be a PR in itself). Woke at 1am, woke at 3am and was up and not going back asleep 7.30am. So eh... fail.

Squats were good enough... the bar felt heavy from the start which isn't all that surprising considering my training volume. 180kg x3 beltless came up well. 200kg x4 is basically double bodyweight now, and only 1 rep off my PR at 110kg so considering training volume, weight loss and minimal kcals, it's ok!!

Got a violent reminder of how important elbow position is when squatting today... was ploughing thru my final set with 175kg and let my elbows pop up on the 7th rep and got smashed. Spotters to the rescue!!

The banded squats were up a bit this week... gonna pin that one on neural adaptation!! Felt good after the first set with 110kg and greens and couldn't decide whether to add weight or band tension... bands won! It wasn't a whole lot of extra tension, but it was enough to make me feel like the bands existed solely to pull my head off with the bar.

Pulldown abs were ok, actually up 2 reps on the first set from last week. Dropped the last set straight into plate 9 and my abs nearly cried.

The seated curls roasted my hamstrings, and I KNEW it was a terrible idea considering I was going after the cleans next...

The cleans were fun... pretty easy tbh. Initially went into it gunning for mins but ripped thru 10 reps no bother and decided to just push on and get it over with. Hopeful I'll get it down to <90 seconds soon. Might try a heavy one with 80kg or something. That would be more challenging!! Gonna try "Grace" tomorrow, same as the above but with jerks too.

Vids of the 200kg squat, 110kg box squat and cleans to come!

Shirted Bench

Bench:
60kg 2x5
80kg x3
100kg x2
115kg x1
130kg x1
*shirt on - 44 Katana*
160kg x2
175kg 4x1 (3 touches)

Paused 2 Board Press:
100kg x5
120kg 5x5

"Isabelle":
30 snatches w/ 60kg for time - 4 minutes 4 seconds

Barbell Curls:
coming straight outta the 3OH!3 - 30kg 3x12

Pushdowns:
green band 2x50

Dropped off the volume a bit today cos I'm a week ahead of where I wanna be on my training cycle. Just got a bit of practice in touching light weights with the shirt on. Touched and paused 75% of them so i know I can open on something I can hit easily. Vid of the final set to come. My arch has come on a sh!t ton since June too!!

The paused 2 board press is really nice. Totally different feeling to touch and goes. I'll go to 130kg next week and shoot for 3x5, onwards to a single set of 5 2 weeks out with 140kg then.

Isabelle suuuuuuuuucked. GUTTED I didn't do it in under 4 mins.

The 3OH!3 curls are just curls done with a 3-0-3 tempo... been pushing my biceps hard recently so wanted to give them a little bit of down time, but still get work in.

The pushdowns were just the usual pump my arms full of blood crap!!

This is what Isabelle did to me;

Bench - 175kg x1 (4th set)

kevpants wrote: »

Said it before, say it again. Epsom salts.

Baths are for gays. I only do showers!! Besides... I'd need to do it EVERY night :eek: