The Miseducation of Jimbo Slice

itsallaboutheL · 04-09-2009 12:44AM

Hanley wrote: »

Thanks man... tis catching up on me now. Sense says to tone it down a bit for the next couple of weeks, let the diet do the work, rest up for the bench comp.

Everything else says.... TRAIN TRAIN TRAIN!!

Your everything else is like mine.................... except the opposite.:cool:

Hanley · 05-09-2009 04:42PM

Skwaaaats

Squat:
60kg 2x5
90kg x3
120kg x2
140kg x1
160kg x1
*belt*
180kg x1
200kg x1
210kg x1 - PR
220kg x1 - PR

Box Squats:
60kg w/ green band x3
90kg w/ green band x3
110kg w/ green band x3
110kg w/ green and monster mini bands x3
110kg w/ green and light bands 3x3

Pulldown abs:
warm ups
plate 13 x3 - grrrr
plate 11 3x12

Seated Leg Curls:
stack 3x20

70kg push press + 10 pull ups - 5 rounds for time: 5 mins 58 seconds

Decided to take yesterday off to rest up a little bit and it looks like it netted me a squat PR!! Have to say I was VERY surprised with my squatting performance today... Everything just seemed to click together right from the start.

I don't think I'd ever hit 180 and 200 as easily as I did earlier, said I may as well go to 210kg since I felt good. And that went smooth so I said screw it... 5 plates raw. Came up fairly easily too. Might even have had another 10kg jump in me. Even managed to sink them in beyond a shadow of a doubt! Dunno where it came from, but I'll take it.

The banded squats were good today.... seem to be hitting a nice groove with them. The 3x3 went without much hassle surprisingly. Probably gonna move up to 115 or 120kg next week and try to replicate it before backing off slightly with the bench comp approaching.

I just CANNOT get plate 13 on the pulldown abs. It's like the straw that breaks the camels back. I've repped plate 12 for >8 before like. Dropped back a bit and murdered my abs with plate 11 then.

Leg curls were leg curls!!

The circuit was nice....'cept for the fact I cracked myself right in the nose warming up with push presses! Had to do the pull ups off the mono lift which is like 2 inch box section steel so grip was a bit of a factor, and couldn't kip properly as a result (not that I can normally anyway!!). It was a nice heavier circuit but didn't leave me as gassed as I'd expected. Maybe not a good thing but with benching tomorrow I didn't wanna go TOO far.

Bodyweight was 101.5kg today after training, which translates to sub-101kg upon rising. So yup, managed to hit a fairly large all time squat PR while being at a lighter bodyweight than last time my strength levels were peaked. I can only explain the squat today by saying that my body's been so used to being hammered to death recently that the day off has let it recover A LOT. Slepth >8 hours as well last night for the first time in 10 days or so I tihnk. And the banded box squats are probably helping too... my position in the squat was rock solid.

Vids to come later...

brianthebard · 05-09-2009 04:49PM

nice work man you must be starting to look pretty lean now since you were never exactly fat even at your heaviest. Very sweet pr.

Hanley · 05-09-2009 04:54PM

brianthebard wrote: »

nice work man you must be starting to look pretty lean now since you were never exactly fat even at your heaviest. Very sweet pr.

I'm looking leaner w/ shorts and a tee on, but still waiting on my waist to come down some more. I'm still at 14mm, gonna push for 12 over the next couple of weeks.

And thanks!!

Hanley · 05-09-2009 04:56PM

220kg x1

https://www.youtube.com/watch?v=EurRT7hKtv4

Box squat w/ bands

https://www.youtube.com/watch?v=S7mwCOpyfDA

d'Oracle · 05-09-2009 07:21PM

Thats mean.

Hanley · 05-09-2009 08:33PM

Hanley wrote: »

Skwaaaats

Power Cleans:
40kg x3
60kg x3
70kg x2
80kg x1
90kg x1
100kg x1
105kg x1
110kg x1
115kg x grrr

Squat:
60kg 2x5
90kg x3
120kg x2
140kg x1
160kg x1
*belt*
180kg x1
200kg x1
210kg x1 - PR
220kg x1 - PR

Box Squats:
60kg w/ green band x3
90kg w/ green band x3
110kg w/ green band x3
110kg w/ green and monster mini bands x3
110kg w/ green and light bands 3x3

Pulldown abs:
warm ups
plate 13 x3 - grrrr
plate 11 3x12

Seated Leg Curls:
stack 3x20

70kg push press + 10 pull ups - 5 rounds for time: 5 mins 58 seconds

Decided to take yesterday off to rest up a little bit and it looks like it netted me a squat PR!! Have to say I was VERY surprised with my squatting performance today... Everything just seemed to click together right from the start.

I don't think I'd ever hit 180 and 200 as easily as I did earlier, said I may as well go to 210kg since I felt good. And that went smooth so I said screw it... 5 plates raw. Came up fairly easily too. Might even have had another 10kg jump in me. Even managed to sink them in beyond a shadow of a doubt! Dunno where it came from, but I'll take it.

The banded squats were good today.... seem to be hitting a nice groove with them. The 3x3 went without much hassle surprisingly. Probably gonna move up to 115 or 120kg next week and try to replicate it before backing off slightly with the bench comp approaching.

I just CANNOT get plate 13 on the pulldown abs. It's like the straw that breaks the camels back. I've repped plate 12 for >8 before like. Dropped back a bit and murdered my abs with plate 11 then.

Leg curls were leg curls!!

The circuit was nice....'cept for the fact I cracked myself right in the nose warming up with push presses! Had to do the pull ups off the mono lift which is like 2 inch box section steel so grip was a bit of a factor, and couldn't kip properly as a result (not that I can normally anyway!!). It was a nice heavier circuit but didn't leave me as gassed as I'd expected. Maybe not a good thing but with benching tomorrow I didn't wanna go TOO far.

Bodyweight was 101.5kg today after training, which translates to sub-101kg upon rising. So yup, managed to hit a fairly large all time squat PR while being at a lighter bodyweight than last time my strength levels were peaked. I can only explain the squat today by saying that my body's been so used to being hammered to death recently that the day off has let it recover A LOT. Slepth >8 hours as well last night for the first time in 10 days or so I tihnk. And the banded box squats are probably helping too... my position in the squat was rock solid.

220kg x1
https://www.youtube.com/watch?v=EurRT7hKtv4

Box squat w/ bands
https://www.youtube.com/watch?v=S7mwCOpyfDA

Forgot I did power cleans before squatting.

Hanley · 06-09-2009 05:30PM

Benching/sucking

Band Pull Aparts:
monster mini 4x12

Bench:
60kg 2x5
80kg x3
100k x2
120kg x1
130kg x1
*shirt on - 44 Katana*
160kg x2
175kg x1
190kg - 6 sets, 1 good rep. Seriously.

3 Board Press:
100kg x3
120kg x3
140kg x3
150kg x3
160kg x3

Diesel Crew Shoulder Warm Ups:
5kg 'bells - 5 reps

Inverted Rows:
3x12

Circuit - 3 rounds for time:
40kg snatch x5
Inverted Rows x10
20kg Dumbbell Swing x15
Push ups x20

Time: 5 minutes 50 seconds

Shocking bench performance. I was beyond p!ssed off with how crap it was. Every single time I tried 190kg my right shoulder slipped out. It wsa basically sitting up at my ear when the bar was back in the rack. I wasn't leaving the gym til I got at least one good rep, and on the 6th attempt it finally happened. Gona have to work the hell outta my upper and mid back over the next couple of weeks now to try and correct that. Guess it's encouraging that even after all of that I was still fresh enough to get a good one after 6 attempts???

Board presses were decent. Lockout strength's around PR levels still.

The circuit was fun... shoulda probably done 5 rounds but didn't wanna psuh too hard for some stupid reason!!

podge57 · 06-09-2009 09:55PM

nice squat pr, didnt look too tough for you either.
Whats the story with the knee wraps - i wouldnt have thought they would give you much in that position?

Hanley · 06-09-2009 10:04PM

podge57 wrote: »

nice squat pr, didnt look too tough for you either.
Whats the story with the knee wraps - i wouldnt have thought they would give you much in that position?

Cheers!!

They give me a grand total of zero kg there. BUT they do help keep my knees from being sore. Tis a trick I picked up from one of the lads, seems to help a lot.

They're a full wrap cut in two, and I wore them for the whole session (2+ hours) without moving or loosening them, so that should give you an idea of the support!!

podge57 · 06-09-2009 10:11PM

Hanley wrote: »

Cheers!!

They give me a grand total of zero kg there. BUT they do help keep my knees from being sore. Tis a trick I picked up from one of the lads, seems to help a lot.

They're a full wrap cut in two, and I wore them for the whole session (2+ hours) without moving or loosening them, so that should give you an idea of the support!!

cool - i knew there must be some reasoning to it, sounds like a good idea

Hanley · 07-09-2009 12:23AM

podge57 wrote: »

cool - i knew there must be some reasoning to it, sounds like a good idea

Haha good to see that you know by now there's always a method to my apparent madness!!

kevpants · 07-09-2009 08:27PM

Hanley wrote: »

I just CANNOT get plate 13 on the pulldown abs. It's like the straw that breaks the camels back. I've repped plate 12 for >8 before like. Dropped back a bit and murdered my abs with plate 11 then.

Bodyweight makes such a difference to them! My god they are totally different with 10kg less on me. I keep getting lifted off the ground with weight I could rep. Makes sense though, extra belly weight is gonna counter balance the stack.

Nice squatting. Been in the gym real early lately. Feckin mad with work and other miscellaneous crap so I've been going as soon as I finish work. Missed tonight altogether so gonna deadlift 2morrow night.

Hanley · 08-09-2009 12:20AM

kevpants wrote: »

Bodyweight makes such a difference to them! My god they are totally different with 10kg less on me. I keep getting lifted off the ground with weight I could rep. Makes sense though, extra belly weight is gonna counter balance the stack.

Nice squatting. Been in the gym real early lately. Feckin mad with work and other miscellaneous crap so I've been going as soon as I finish work. Missed tonight altogether so gonna deadlift 2morrow night.

I'm deadlifting too!! Light pussy speed pulls tho

Hanley · 08-09-2009 12:25AM

Cardio sh!t

3 rounds of CF's Barbara (20 pull up, 30 push ups, 40 sit ups, 50 squats - 3 mins rest between rounds):
R1 - 3.33
R2 - 4.18
R3 - 4.47

Treadmill:
15 minutes walking, covered just over 1.5km

Trying to reign in the cardio a tad now with the comp coming up, wanna keep a little bit in reserve. Managed to kick pull ups ass tonight... 20 reps straight on the first set, 16+4 on the second and 12+5+3 on the last. If I can get a few more in my Fran time should be on it's way down dramatically. HAppy too considering I did 50 pull ups yesterday as part of my conditioning circuit.

The walk was grand.. came off feeling fairly lightheaded for some weird reason. Reckon I'll find a 6km route somewhere around my house and just walk that twice a week... should take around an hour.

brianthebard · 08-09-2009 12:41AM

Hanley wrote: »

I'm deadlifting too!! Light pussy speed pulls tho

Out of interest what do you use for speed pulls as a percentage of your max? Do you have a plan for doing them like changing the weight, reps, etc over a series of weeks? Cheers. Nice work on the pulls up btw seems like a big improvement on a few weeks ago.

Hanley · 08-09-2009 12:44AM

brianthebard wrote: »

Out of interest what do you use for speed pulls as a percentage of your max? Do you have a plan for doing them like changing the weight, reps, etc over a series of weeks? Cheers. Nice work on the pulls up btw seems like a big improvement on a few weeks ago.

Emmmm no.... wuld be the answer.

I'm using 160, 170, 180 moving up every week and then dropping back for the next 9 weeks or so. I had been using 140, 150, 160.

Assume an actual max of 250-260kg, and a projected max of around 280kg and figure out the percentages from there!!! (I'm kinda curious myself

)

brianthebard · 08-09-2009 12:50AM

Interesting...seems to make sense to move closer to the max weight as time goes on anyways? I'm sick so I'm not going to figure out percentages, but its clearly over 50%

Thanks for that, food for thought there.

Skull · 08-09-2009 10:25AM

James,

Just looking at your last few videos, has the hercs been done up, it looks different?

Hanley · 08-09-2009 07:16PM

Skull wrote: »

James,

Just looking at your last few videos, has the hercs been done up, it looks different?

It's like a brand new gym Andy!!!

They got a government grant to do it up and spent the money very wisely. There's a new platform down where the dumbbells used to be, the bathroom and showers were knocked and rebuilt to accommodate it. Everything's been repainted, the second floor's been cleared out and leveled with new flooring, we got a monolift.... there's bands... new bumper plates...

It's pretty awesome now. Might take some pictures over the weekend and stick them up!!

Hanley · 09-09-2009 09:02PM

Deathlifts

Power Cleans:
60kg x3
70kg x3
80kg x2
90kg x1
100kg 2x3

Speed Pulls:
100kg x3
140kg x2
170kg 8x2

SLDL off a plate:
135kg 3x10

Roman Chair Sit Ups:
bodyweight x8
10kg plate on forehead x8
20kg plate on forehead 3x10

DC Shoulder Warm Up:
5kg 'bells - 5 reps

One Arm Face Pulls:
3x12

Lying Dumbbell Curls:
10kg 'bells 3x15

Happy with the power cleans...

Off out to Dicey's now... €2 drinks all night. That's €2 for a jagerbomb. TOTAL.

And I'm driving.

cardio,shoot me · 09-09-2009 09:02PM

wtf, you shouldnt be allowed to speed pulls with 170kg, its ... just...not...fair.

Hanley · 09-09-2009 09:04PM

cardio,shoot me wrote: »

wtf, you shouldnt be allowed to speed pulls with 170kg, its ... just...not...fair.

I've earned that right

cardio,shoot me · 09-09-2009 09:07PM

once i deadlift over 200kg, i think i shall get it printed on a t-shirt

ladowack · 10-09-2009 04:34PM

Hanley wrote: »

Off out to Dicey's now... €2 drinks all night. That's €2 for a jagerbomb. TOTAL.

And I'm driving.

Hope your joking.

kevpants · 10-09-2009 06:17PM

ladowack wrote: »

Hope your joking.

Jager focusses the mind. Perfect pre-journey tonic.

Hanley · 10-09-2009 07:04PM

ladowack wrote: »

Hope your joking.

kevpants wrote: »

Jager focusses the mind. Perfect pre-journey tonic.

Deadly serious.... The smell of it was almost irresistible tho.

Wanna know the worst part....?? It cost me €3.30 for lucozade. That's almost 2 jager bombs.

Parsley · 10-09-2009 07:35PM

Hanley wrote: »

Deadly serious.... The smell of it was almost irresistible tho.

Wanna know the worst part....?? It cost me €3.30 for lucozade. That's almost 2 jager bombs.

I've got to get me to wherever this place is.

jaeger. Think I'll wear my jaeger t-shirt and bring my jaeger flag to that comp in february :pac:

Hanley · 10-09-2009 07:37PM

Parsley wrote: »

I've got to get me to wherever this place is. jaeger. Think I'll wear my jaeger t-shirt and bring my jaeger flag to that comp in february :pac:

Dicey's on Harcourt Street. Amazing spot.

€3 drinks tonight AFAIK.

Hanley · 10-09-2009 10:16PM

Chest'n

DC Shoulder Warm Up:
3kg 'bells - 3 reps

Bench:
60kg x5
80kg x5
105kg 5x5 - all paused

Incline Dumbbell Bench:
35kg 'bells 3x10, 1x9

Hammer Strength Bench:
70kg x10
90kg x10, x9, x8, x8

Pendlay Rows:
60kg x6
95kg x6
125kg 3x6
100kg x15

DC Shoulder Warm Up:
3kg 'bells - 3 reps

Face Pulls:
3x12

Inverted Rows:
3x12

Day-cent session I suppose. Not one of my greatest, but the benches moved swiftly and my shoulder stayed relatively locked down. Been working my upper back hard so hopefully it'll come together in time.

Incline dumbbells and hammer strength pressing is up a bit. I assume it's just coming along as I get familiar with the movements again.

Did a nice deep DC style pec stretch with dumbbells at the end, and followed up with a DC shoulder stretch. Think I'm gonna have to start doing them again, I feel so good afterwards!

The Miseducation of Jimbo Slice

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