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The Miseducation of Jimbo Slice
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120kg Clean (from yesterday):
Grace - 2 minutes 26 seconds:
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20 Pull Ups
Pull ups on the mono, I've seen it all.
From the looks of the shaking, if you had of fully extended you probably would have lost your grip.
Anyway, fair play.0 -
Feeling the burn.... it's a deep burn. So deep.
Pull Ups:
3x10 - working on my kip. Still.
DC Shoulder Warm Ups:
4kg 'bells - 3 reps
One Arm Dumbbell Scap Rows:
32.5kg 'bells 3x8
3OH!3 Machine Preacher Curls (the one at the door - for my own records):
warm ups
plate 25 x12
plate 30 x12
plate 25 x12
Sunday's CF main site WOD:
21-18-15-12-9-6-3
Power Cleans w/ 45kg
Hypers
Sit ups on a hyper bench
TIME: 10 minutes 19 seconds
Short, sharp and brutal session today.
The kips were ok... got a good rythm going on a few. Dunno wtf is going on with my extenstion, just cannot force my elbows to lock as much as i want
Dumbbell rows were tougher this week, I raced thru the first 3 exercises tho in one big giant set pretty much tho so it probably had an effect on em.
I really like the 3OH!3 curls in preacher form, and they work really well on the machine cos you don't have to worry about stabilisation (omfg did I just say that????)
The WOD suuuuuuuuuuuuuuuuucked. Total lung buster. 84 reps of complete and utter hell on each of the exercises. Serious back pump off it too. Hoping it doesn't effect DL'n tomorrow. Had to do it with a fixed 45kg bar so the power cleans weren't great but it got the job done.0 -
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Coan-Phillipi Week 2 - caffeine fueled deadlifting madness
Power Cleans:
70kg x3
80kg x2
90kg x2
95kg 2x5
Deadlifts:
95kg x5
120kg x3
150kg x2
180kg x2
200kg x2
*belt*
217.5kg x2 - Wooooooosh!!
Speed Pulls w/ 60 seconds between sets:
175kg 8x3
----Start Giant Set (60 seconds between exercises)
SLDL:
130kg x8
Bent Over Rows:
85kg x8
Chins - chest to bar:
bodyweight x8
GM's w/ pause at bottom:
85kg x8
----End of set (90 seconds between rounds)----
Horrible week in work. 9.5 hour days on average since Monday. In from like 8.45 yesterday, lunch at my desk and finished at 7... Was up at 6.15am today, walked to work, was in and at my desk for 7.45am, 40 minute lunch and left around 6.30pm. Was WRECKED at that stage. Stopped off in Tesco on my way to the gym and grabbed one of their Red Bull rip offs, sugar free like. 30mg of caffeine per 100ml, drank about 600ml and was WIRED. Bouncing around the gym like. And even now 4 hours later I'm still buzz'n
The power cleans were fun... was only gonna do 3's, but like I said I was buzz'n. And coulda kept going too...
The deadlifts were SWEET. Was expecting them to be tough, but took a hit of some Tork before the 217 and they flew up. Coulda pulled at least 5, probably more. Feeling confident going into the 232.5kg x2 next week..
Speed pulls were handy this week again.... bounced thru the sets with no problem.
THe giant set had me sweating like a pig As I said previously, this cycle's being done entirely strapless in an effort to get my grip up. Hands aren't as tended as last week either which is cool.
Will go +10kg on the SLDL and +5kg on the GM's and Bent Over Rows.0 -
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120kg Clean (from yesterday):
Grace - 2 minutes 26 seconds:
That's a brutal clean! Any tips on getting past body weight on those? I can't seem to ever go over at any stage.0 -
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Chest'n the sh!t outta myself
Incline Smith Bench:
60kg x10
80kg x10
90kg x10
100kg x7 -
90kg x7
Incline Dumbbell Bench:
30kg 'bells x10
40kg 'bells x8, x7
Hammer Strength Bench:
warm ups
110kg x8
100kg x7
90kg x8
DC Shoulder Warm Ups:
4kg 'bells - 4 reps
Seated Lateral Raise:
10kg 'bells 3x12
*supersetted with*
Seated Dumbbell Powercleans:
7.5kg 3x12
Lying Dumbbell Curls:
15kg 'bells 3x12
Was totally FUBAR'd after work today and everything else outlined above, oh and did I mention I'm living off lemsip and uniflu too?? Really testing this theory of mine that I'm indestructible....
Bit fatigued on the smith benching today, but at the same time I could feel my chest working harder. I'm not too annoyed with it really as a result.
The dumbbells were grand... had a nice enough groove all the way thru. There's only one 42.5kg 'bell in TF so I'm gonna have to go straight to the 45's next week. Will spend 2 weeks there and take a run at the evil 50's.
HS bench went well... the 110 moved strongly surprisingly. Think I'll push for 115, 105 and 95 next week.
The lateral raise and seated dumbbell powerclean super set SUUUUUUUUUUUUCKS so hard. I was genuinely in a debilitating amount of pain afterwards. Absolutely amazing feeling.
the lying incline dumbbell curls. Kills in all the right places. My biceps have always been at their smallest (all over) but really towards my elbow. And I know you're not allowed target specific parts of a muscle, but my god it tears up that part something fierce!! 17.5's next time. 0 -
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Bench'n
Band Pull Aparts:
monster miniband 3x15
Floor Press:
60kg x5
80kg x3
100kg x3
110kg x3
120kg x3
130kg x3
140kg x1
145kg 3x1
Bench:
60kg x5
80kg x5
100kg x5
120kg x5
*1 board*
130kg x5
*2 board*
140kg x3
*3 board*
150kg x3
Pull ups:
3x10
Fran:
21/15/9 45kg thrusters and pull ups off the monolift
TIME: 4.09 - gutted
The obligatory qualification... I went out to watch Ireland yesterday (the less said the better). Left my house about 6pm, got home around 1.30am so I was tired etc...
The floor pressing was good and solid. Surprised with how well it went. Not sure what my PR is, but I'm not too far away afaik.
The bench build up was cool... my first 2-3 reps on all of the heavier lifts are super solid and then my form just falls apart.
GUTTED with Fran. Tested it today on the spur of the moment, genuinely had no intention of it so I imagine well rested (ie not at the end of a training week, and not after a mad night out) I'd be able to go under 4.
I'll post comments on it when I get the vid up. I'm still FUBAR'd an hour after it 0 -
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man i am smiling my ass off here watching that!!
Fair play and you know about the chins already0 -
man i am smiling my ass off here watching that!!
Fair play and you know about the chins already
Thanks!!
And h aha is that cos you like to see fat bastards suffering, or is it cos ya still have me by over a minute?? 
Looking back, I’m VERY disappointed at my performance. I quit on so many occasions thru it, just didn’t take the pain and keep going. Like based of bar speed I shoulda finished all my 21 thrusters quicker, there was no reason to drop any of the 15 round, and my 9 was rubbish too.
I coulda hung on for more reps on the 15 pull ups, and the 9 in particular. GUTTED I didn’t get straight thru those cos that woulda took me under 4. I definitely know I can do it now tho.
I was genuinely shattered after it tho, and didn’t feel right for an hour afterwards so I obviously pushed hard. But I only pushed normal person hard. I shoulda dug in deep and just turend off that bit of my brain that tells me when I’m hurting. Dunno why I didn’t. I blame it on the belly full of Weissbeir.
My forearms were destroyed after it. Trying to hold on for the pull ups was near impossible. I literally couldn’t bear the pain in the lumpy bit 4-6 inches below my elbow. Was lying on the floor in agony cos of it. Probably means I’d do better on a straight bar, but why make it easy?? If I can go sub-4 under those conditions, I should be good for better with a proper pull up bar.
Think the quality of most of my pull ups has improved a bit too? I genuinely cannot lock out my arms without fcuking my shoulders up. I dunno whether it’s just cos I’m not keeping them retracted, but it’s like the only way I can get my arms to unlock absolutely fully is if I jerk down on em, which obvs isn’t good. I think the size of my arm probably makes it a bit deceptive too (I know, I know!!).
Trying to decide what to do tonight…. Have some scap work, dumbbell rows and biceps on the cards to be followed by something conditioning orientated. Something’s telling me to try Helen, but I don’t wanna drive all the way to TF Sandyford for it! Might map the outside of TF blanch and bail out the side door to see how it would work there… What’s a good time to shoot for??0 -
yes helen is hard if you cant just run - we did it 2 weeks ago using a treadmill and we all went under 10mins but that was using a 20kg kettle bell (supposed to be 24kg).Thanks!! And h aha is that cos you like to see fat bastards suffering, or is it cos ya still have me by over a minute??
Looking back, I’m VERY disappointed at my performance. I quit on so many occasions thru it, just didn’t take the pain and keep going. Like based of bar speed I shoulda finished all my 21 thrusters quicker, there was no reason to drop any of the 15 round, and my 9 was rubbish too.
I coulda hung on for more reps on the 15 pull ups, and the 9 in particular. GUTTED I didn’t get straight thru those cos that woulda took me under 4. I definitely know I can do it now tho.
I was genuinely shattered after it tho, and didn’t feel right for an hour afterwards so I obviously pushed hard. But I only pushed normal person hard. I shoulda dug in deep and just turend off that bit of my brain that tells me when I’m hurting. Dunno why I didn’t. I blame it on the belly full of Weissbeir.
My forearms were destroyed after it. Trying to hold on for the pull ups was near impossible. I literally couldn’t bear the pain in the lumpy bit 4-6 inches below my elbow. Was lying on the floor in agony cos of it. Probably means I’d do better on a straight bar, but why make it easy?? If I can go sub-4 under those conditions, I should be good for better with a proper pull up bar.
Think the quality of most of my pull ups has improved a bit too? I genuinely cannot lock out my arms without fcuking my shoulders up. I dunno whether it’s just cos I’m not keeping them retracted, but it’s like the only way I can get my arms to unlock absolutely fully is if I jerk down on em, which obvs isn’t good. I think the size of my arm probably makes it a bit deceptive too (I know, I know!!).
Trying to decide what to do tonight…. Have some scap work, dumbbell rows and biceps on the cards to be followed by something conditioning orientated. Something’s telling me to try Helen, but I don’t wanna drive all the way to TF Sandyford for it! Might map the outside of TF blanch and bail out the side door to see how it would work there… What’s a good time to shoot for??
we are doing this today -
10 rounds of 10 band pulls, 15 thrusters 10-15kg, 20 OH squats (hold the band overhead).
One of my female clients did this in 15.33mins using 6kg dumbbells.0 -
Way to wreck the gaff after the last round of Thrusters.0 -
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https://www.youtube.com/watch?v=0RtlDdQmJsE
https://www.youtube.com/watch?v=AVQzLdC4T2c
, makes mine look like a pile of crap by comparison, btw check my log please, i need someones input! id say grace was the most sickening thing ever 
https://www.youtube.com/watch?v=RJn-mXQ3bkI
https://www.youtube.com/watch?v=QoVtI_4a98Y
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