The Miseducation of Jimbo Slice

Remmy · 12-10-2009 06:42PM

Hanley are speed pulls touch and go dead's or is there a form difference?

Hanley · 12-10-2009 07:04PM

Remmy wrote: »

Hanley are speed pulls touch and go dead's or is there a form difference?

Couldn't be more of a difference!!

Speed pulls = deadlifts done with approx 50-60% of your max pulled as fast as possible from a dead stop. Usually 8 to 10 sets of 1 or 2 reps with 60-90 seconds between sets.

The idea is to train your body to apply as much force as fast as possible to break the bar off the ground, you HAVE to hold picture perfect form and do each rep exactly the same for em to carry over effectively.

Most people touch and go deads are fugly tbh... bounce and a heave like.

The speed pulls I log on my Coan-Phillipi DL days that are done for 8x3 aren't REALLY speed pulls, it's just what they're called in the cycle so I've preserved it here.

Hanley · 12-10-2009 07:05PM

Boring walking crap

2.6 miles x2 - 40-45 mins each way

Dreading the thought of murph.

EDIT: 15 minutes on and I'm still trying to convince myself to leave. REALLY not looking forward to this.

Remmy · 12-10-2009 09:04PM

Thanks for that.Best of luck with the xfit!

Hanley · 12-10-2009 11:26PM

Wussed out on Murph... Went to TF Sandyford so did Helen instead.

DC Shoulder Warm Ups:
2.5kg plate - 5 reps

Dumbbell Scap Row:
30kg 'bell 2x15

3OH!3 Machine Preacher Curls:
plate 25 2x12

CF's Helen - 3 rounds of:
400m run, 25kg 'bell swing x21, 12 pull ups
TIME: 9 minutes 13 seconds

Glad I didn't bother with Murph tonight. My head really wasn't in it. Helen was soooooooooooo hard. First time at it and I didn't like it at all (that's a lie, I loved it). Felt like I was gonna vomit at about the 200m mark on the last round. Dunno what I'm targeting on it, I didn't really go slowly on any of the exercises. Straight thru the swings and pull ups so the only real scope for improvement's in my run. Maybe <8mins 30secs is the target.

The other stuff was just things I need to work on like scap stability and biceps. notthing fancy or sexy.

cardio,shoot me · 13-10-2009 03:36PM

ah feck if id known you where gonna be up last night i woulda put off my workout till then !

BossArky · 13-10-2009 04:25PM

Hanley wrote: »

CF's Helen:
400m run, 25kg 'bell swing x21, 12 pull ups
TIME: 9 minutes 13 seconds

Helen is 3 rounds, right?

On the Fran attempt it looks as if the pull up bar is too low for you. Next time try to put the camera at a side on angle so that we can see your kipping.

Good going! I was sweating watching ya!

Hanley · 13-10-2009 05:25PM

cardio,shoot me wrote: »

ah feck if id known you where gonna be up last night i woulda put off my workout till then !

Haha sorry dude… Tell ya what, we’ll sort a time out at some stage next week maybe. I just remembered last night how much I actually like and enjoy training up there so don’t mind making the trip up the odd time.

I’d say it’ll either be a Monday or Thursday evening that I end up making an appearance.

BossArky wrote: »

Helen is 3 rounds, right?

On the Fran attempt it looks as if the pull up bar is too low for you. Next time try to put the camera at a side on angle so that we can see your kipping.

Good going! I was sweating watching ya!

Crud sorry yeah, shoulda said that I did 3 rounds in that time!!

And what's a kip???:D

cardio,shoot me · 13-10-2009 05:26PM

cool cool

, if its thursday you can critic the sh1t out of my bench press!

Hanley · 13-10-2009 05:43PM

cardio,shoot me wrote: »

cool cool , if its thursday you can critic the sh1t out of my bench press!

fcuk that. Teaching someone to bench is boring. I'll show you how to do power cleans.

cardio,shoot me · 13-10-2009 08:15PM

haha, even better! waaaaay better

Hanley · 13-10-2009 08:58PM

Another day of walking...

2.6 miles x2 - 40ish mins each way

Transform · 13-10-2009 09:21PM

Hanley wrote: »

Wussed out on Murph... Went to TF Sandyford so did Helen instead.

DC Shoulder Warm Ups:
2.5kg plate - 5 reps

Dumbbell Scap Row:
30kg 'bell 2x15

3OH!3 Machine Preacher Curls:
plate 25 2x12

CF's Helen - 3 rounds of:
400m run, 25kg 'bell swing x21, 12 pull ups
TIME: 9 minutes 13 seconds

Glad I didn't bother with Murph tonight. My head really wasn't in it. Helen was soooooooooooo hard. First time at it and I didn't like it at all (that's a lie, I loved it). Felt like I was gonna vomit at about the 200m mark on the last round. Dunno what I'm targeting on it, I didn't really go slowly on any of the exercises. Straight thru the swings and pull ups so the only real scope for improvement's in my run. Maybe <8mins 30secs is the target.

The other stuff was just things I need to work on like scap stability and biceps. notthing fancy or sexy.

not a bad time man - get any lighter and i will have to become worried you could catch me on the more fitness focused metcons!!

Hanley · 13-10-2009 09:27PM

Transform wrote: »

not a bad time man - get any lighter and i will have to become worried you could catch me on the more fitness focused metcons!!

Thanks!!!

Woulda been a lot quicker but for the runs. The first 400 took 1.33 and it only got slower and slower from there!!

I'm 99kg at the moment, so only about 10kg heavier than?? I don't think I'll be catching ya on the long distance stuff any time soon. Certainly gonna try get you on the short/power and medium (10 minute ish) stuff tho

Killme00 · 13-10-2009 09:36PM

Whats with all the walking?

Those crossfit girls sound scary!

Transform · 13-10-2009 09:39PM

Hanley wrote: »

Thanks!!! Woulda been a lot quicker but for the runs. The first 400 took 1.33 and it only got slower and slower from there!!

I'm 99kg at the moment, so only about 10kg heavier than?? I don't think I'll be catching ya on the long distance stuff any time soon. Certainly gonna try get you on the short/power and medium (10 minute ish) stuff tho

oh remind me on the snatch WOD again so i can do it this week - how does it go?

Hanley · 13-10-2009 09:49PM

Killme00 wrote: »

Whats with all the walking?

Those crossfit girls sound scary!

NEPA - Non exercise physical activity

Basically just being more active in day to day like tbh. I'm doing it as part of my ongoing diet. Trying to take every measure I can to maximise the fat loss without comprimising strength. That lets me burn an additional 3,500kcals per week (approx .5kg of fat) without having any real impact on recovery.

Transform wrote: »

oh remind me on the snatch WOD again so i can do it this week - how does it go?

Isabelle - 30 snatches w/ 60kg. Did it in 4.04 when I tried it! (my one and only attempt at it)

kevpants · 13-10-2009 10:29PM

Hanley wrote: »

Basically just being more active in day to day like tbh. I'm doing it as part of my ongoing diet. Trying to take every measure I can to maximise the fat loss without comprimising strength. That lets me burn an additional 3,500kcals per week (approx .5kg of fat) without having any real impact on recovery.

I'll remind you of your feckin NEPA when Coan-Phillipi kicks in to high gear!

Hanley · 13-10-2009 10:33PM

kevpants wrote: »

I'll remind you of your feckin NEPA when Coan-Phillipi kicks in to high gear!

I'll remind you of my abs when you can see a six pack thru my shirt!

Hahaha SUCH a lie. I'd much rather have a big deadlift. 230kg x2 and 190kg 8x3 tomorrow. Can't wait.

Hanley · 14-10-2009 10:53PM

Ghey walking...

2.6 miles x2 - 40-45 mins each way

Hanley · 14-10-2009 11:04PM

Coan-Phillipi Week 3

Power Cleans:
70kg x3
80kg x2
90kg x2
100kg x5 for sh!ts and giggles

Deadlift:
100kg x3
120kg x2
150kg x2
180kg x2
*belt*
200kg x1
215kg x1
225kg x2 and I'm a retard
230kg x2 and I'm strong

Speed Pulls:
190kg 6x3 w/ strict 60 second rest periods

---start big circuit---

SLDL: 140kg x8

BO Row: 90kg x8

Chins - chest to bar: bodyweight x8

GM's (paused): 90kg x8

---2 rounds cos of the additional DL volume---

Hyped up on caffeine again today - 3 cans of Spar's sugar free Blue Bear. I'm convinced caffeine works better when it's not taken alongside sugar.

Power cleans were grand.. coulda gone all day on em

The deadlifts.... ffs the deadlifts. My left hamstring at the glute tie-in's been giving me lots of trouble over the past week, decided to just go anyway today and if it got hurt then it got hurt. Thankfully I survived.

BUT I made it hard on myself. Made a balls of my top set... was supposed to be 230, but forgot to put a 5kg plate onthe left side so it was 225. Amazingly I managed to pull the bar straight and level, and only noticed when someone pointed out afterwards that it was a mis-load.

Took a bit of stick, told I better not miss it again etc.... Malteaser was up in TF:B today and just laughed and said "watch this, he's p!ssed off now, it'll go even faster". She wasn't wrong. Pulled it ultra smooth and now feel very confident for 245 x2 next week.

I also think I've been doing too many power cleans. My deadlift is starting to develop a scoop/second pull. Seems to just be me not concentrating.

I was amped for the 190 6x3 pulls after messing up my loading so raced thru em. All went up strongly.

Dropped a round off the back circuit cos I had some additional volume from the 225 x2 pull and don't wanna fcuk up the roll I'm on. Nothing much to report, +10kg on the SLDL next week, +5kg on the BO rows, maybe +2 reps on the chins and +5kg on the GM's (which absolutely rock when ya pause em, can really feel abs and back working hard to stabilise).

Good little session.

Hanley · 14-10-2009 11:53PM

230kg x2

https://www.youtube.com/watch?v=Cz1KaWNSHec

Inspector Coptoor · 14-10-2009 11:55PM

Nice double.
more in the tank by the looks of it.

what did the BB do that you;re slapping it?

the drifter · 14-10-2009 11:58PM

nice lifting dude...

ill get back to taking the piss out of you around 9:05 am tomorrow :P

Hanley · 15-10-2009 12:02AM

Liam Henners257 wrote: »

Nice double.
more in the tank by the looks of it.

what did the BB do that you;re slapping it?

Heh heh... it was a thank you slap.

And I certainly hope so... 245kg x2 next week. I won't make a balls of the load either then so hopefully I'll be a bit fresher.

the drifter wrote: »

nice lifting dude...

ill get back to taking the piss out of you around 9:05 am tomorrow :P

Cheers buddy... tore thru it today!

kevpants · 15-10-2009 07:54AM

Liam Henners257 wrote: »

Nice double.
more in the tank by the looks of it.

what did the BB do that you;re slapping it?

He was off his tits on caffeine too.

Seriosuly man you were talking so fast when you came in last night!

itsallaboutheL · 15-10-2009 06:17PM

kevpants wrote: »

He was off his tits on caffeine too.

Seriosuly man you were talking so fast when you came in last night!

that's not you sitting on the bench in front of him>>>> is it?

podge57 · 15-10-2009 07:20PM

you should have no problem with 245x2 judging by that vid

what your dl pr and have you ever used a suit for deads?

kevpants · 15-10-2009 07:41PM

itsallaboutheL wrote: »

that's not you sitting on the bench in front of him>>>> is it?

Nope. I'm upstairs doing real exercises.... machine shoulder presses

Remmy · 15-10-2009 10:30PM

Nice one hanley!

The Miseducation of Jimbo Slice

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