The Miseducation of Jimbo Slice

cardio,shoot me · 19-10-2009 11:20PM

Im dreading checking kevs log now,Oh the shame, that dude is built for 5/3/1!

Hanley · 20-10-2009 08:29PM

Ghey walking... the usual.

2.6 miles x2 - 40 mins-ish each way

Hanley · 20-10-2009 09:43PM

I've eaten under 70g of carbs today. I feel like an absolute fairy.

Strangely, even tho work was seriously high pressure for around 10 hours today and I only slept 4-5 hours, I didn't feel tired at any point. Didn't even get the traditional post lunch slump. Maybe there's something to these steady insulin levels!!

Hanley · 21-10-2009 10:05PM

Coan-Phillipi - Week 4

Power Cleans:
60kg x3
70kg x2
80kg x2
90kg x1
100kg x1
105kg x3 - so lazy it's not even funny

Deadlifts:
105kg x2
130kg x2
150kg x2
180kg x1
*belt*
210kg x1
230kg x1
245kg x2 - PRcore

Speed Pulls (there was nothing fast about these):
205kg 5x3 w/ 90ish seconds rest between sets

----start big giant set

SLDL:
150kg x8

Bent Over Rows:
90kg x8

Chins:
bodyweight x9

GM's:
92.5kg x8

----3 rounds with approx. 90 secs between exercises----

That was.... hard. Very hard. The power cleans were ridiculous, it was like I didn't want to bother with em. Just extended, didn't really bother jumping or moving my feet out at all. Something felt wrong during them, and it was only when I looked afterwards that I realised.

The deadlifts today were always gonna be a big ugly push. Got junked up on about 240mg of caffeine before training and just let rip. The 245 wasn't pretty at all, but you don't get points for style!! HUGE PR. Dunno what my strapless convo PR is tbh, but it's no more than 225 x3-5.

The speed pulls were suckage central. Couldn't believe how hard they were. I suppose it was 205kg, and I'd pulled a tough set before it.

Totally died on the circuit. Funnily, the thing that suffered the most all the way thru (and particularly on the BO Rows and GMs) was my core. My abs were twitching and cramping like mad. I suppose this makes sense for 2 reasons;
1) I no longer have a power belly to brace, my waist is at about 35.5 inches now.
2) My entire erector region was pretty much dead and incapable of supporting me so my abs had to work over time.

Probably a good sign really.

The phrase FML was invented for training sessions like that. Coan-Phillipi just got VERY hard. Can't wait for the next two easy-ish weeks (lol 215 x2 and 230 x2 now equal "easy".. yeah right!)

Hanley · 21-10-2009 10:05PM

Coan-Phillipi - Week 4

Power Cleans:
60kg x3
70kg x2
80kg x2
90kg x1
100kg x1
105kg x3 - so lazy it's not even funny

Deadlifts:
105kg x2
130kg x2
150kg x2
180kg x1
*belt*
210kg x1
230kg x1
245kg x2 - PRcore

Speed Pulls (there was nothing fast about these):
205kg 5x3 w/ 90ish seconds rest between sets

----start big giant set

SLDL:
150kg x8

Bent Over Rows:
90kg x8

Chins:
bodyweight x9

GM's:
92.5kg x8

----3 rounds with approx. 90 secs between exercises----

That was.... hard. Very hard. The power cleans were ridiculous, it was like I didn't want to bother with em. Just extended, didn't really bother jumping or moving my feet out at all. Something felt wrong during them, and it was only when I looked afterwards that I realised.

The deadlifts today were always gonna be a big ugly push. Got junked up on about 240mg of caffeine before training and just let rip. The 245 wasn't pretty at all, but you don't get points for style!! HUGE PR. Dunno what my strapless convo PR is tbh, but it's no more than 225 x3-5.

The speed pulls were suckage central. Couldn't believe how hard they were. I suppose it was 205kg, and I'd pulled a tough set before it.

Totally died on the circuit. Funnily, the thing that suffered the most all the way thru (and particularly on the BO Rows and GMs) was my core. My abs were twitching and cramping like mad. I suppose this makes sense for 2 reasons;
1) I no longer have a power belly to brace, my waist is at about 35.5 inches now.
2) My entire erector region was pretty much dead and incapable of supporting me so my abs had to work over time.

Probably a good sign really.

The phrase FML was invented for training sessions like that. Coan-Phillipi just got VERY hard. Can't wait for the next two easy-ish weeks (lol 215 x2 and 230 x2 now equal "easy".. yeah right!)

Hanley · 21-10-2009 10:26PM

Deadlift - 245kg x2

https://www.youtube.com/watch?v=lFDxA_WzV6Q

brutusthebarber · 21-10-2009 10:30PM

Savage deadlifting!!

Hanley · 21-10-2009 11:30PM

Some lazy ass power cleans...

105kg x3

https://www.youtube.com/watch?v=wH0faSb3-jk

cardio,shoot me · 22-10-2009 03:38PM

sick deadlifts mate! question, in your last vid on coan philipi you where wearing the oly shoes too, so i tried them for my last session. Whats the advantage to them/why do you wear them?

Hanley · 22-10-2009 09:28PM

cardio,shoot me wrote: »

sick deadlifts mate! question, in your last vid on coan philipi you where wearing the oly shoes too, so i tried them for my last session. Whats the advantage to them/why do you wear them?

Yup, I am wearing em. I started to wear them cos the floor in TF was flooded one day (first week of C-P actually) and felt like they let me drive well off the floor, so I've stuck with them!!

cardio,shoot me · 22-10-2009 09:55PM

haha, thats pretty conveniant

Hanley · 22-10-2009 10:11PM

Chest'n like a bender

Band Pull Aparts:
monster mini 3x15

Incline Bench:
60kg x5
80kg x5
90kg x5
100kg 2x5

Dumbbell Bench:
47.5kg 'bells x7-5-4rp

Incline Flys:
20kg 'bells 3x12

Seated Lateral Raises:
10kg 'bells 2x20

Lying Incline Dumbbell Curls:
20kg 'bells x9, 7, 6

Complete SUCK of a day. Here's my excuses;
-between 2 and 3 hours sleep last night
-low carb'n
-10 hours in work and rushed straight to hercs
-I caught the ghey

Had to incline bench on an improvised set up upstairs in Hercs, wasn't ideal at all. Frst rep is ALWAYS mega fast and just totally drops off from there.

Had to bail early too so everything was rushed... The RP'd dumbbell presses were pretty sweet. Surprised at my strength there tbh.

Everything else was ghey and not worth mentioning. Disappointed I only managed 9,7,6 on the curls. I'll stick with em next week.

Hanley · 22-10-2009 10:14PM

And in other news...

I'm now officially (legitimately*) the lightest Ive been since 2007.

Was 97.8kg on the scales in shorts AFTER training tonight at 8.30pm. Don't even know what that equates to as a morning weight. Around 97kg I'd say.

By legitimate I mean normal walking around weight - ie not depleted of carbs or water!!

Hanley · 22-10-2009 11:34PM

Oh and of course... my ghey 2.6 mile x2 walk happened again today.

Hanley · 24-10-2009 04:29PM

Skwaaaaaats

Box Squats (just below parallel):
70kg x5
90kg x3
110kg x2
*belt*
130kg x2
*loose briefs*
150kg 8x2
170kg x1
190kg x1
210kg x1
225kg x1

Pulldown Abs:
warm ups
plate 12 3x10 - think this was actually a PR

Sin é!!

Didn't go too mad today cos I'm trying to preserve my body for the rest of Coan-Phillipi. The speed squats (8x2) off the box felt pretty good. I knew I wasn't going much else so I decided to work up as well. Kept my form good on all the reps, sitting right back with a decent pause on the box. There's a vid on the way.

My squat seems to be holding strong. I think my quad's are going to become a bit of a weakpoint now so I should probably get going on some work for them, volume management's tough tho!!

Shocked I PR'd on the pulldown abs.. thought my ab strength was going away, not getting better. I'll tackle evil plate 13 next week!!

My squatting strength seems promising at this stage. I honestly expected it to drop off with the weight loss, CF'n and deadlift specialisation but it's at least where it was, if not in a better place. Awesome!!

Weight was 97.6kg today after 3 meals. MIGHT be nudging 96.9kg morning weight now. Honestly can't believe how easy it's been so far!!

Hanley · 24-10-2009 04:49PM

Box Squat - 225kg x1

https://www.youtube.com/watch?v=QM6eNSH8ew8

jayoo · 24-10-2009 05:01PM

Hanley where abouts is your bodyfat at the moment? you seem to be losing a sh1tload of fat while actually getting stronger

Hanley · 24-10-2009 05:18PM

jayoo wrote: »

Hanley where abouts is your bodyfat at the moment? you seem to be losing a sh1tload of fat while actually getting stronger

Caliper's are around 12mm which is approx 13ish% afaik.

And yup, hit a DL pr last week, squat pr 4-5 weeks ago, close grip bench pr 3 weeks ago... Pretty cool!!!

Hanley · 25-10-2009 04:11PM

ME Bench

Band Pull Aparts:
monster mini 3x15

Chuck V Pulldowns:
3x12

Reverse Band Bench (w/ green band):
60kg x5
90kg x3
110kg x3
130kg x3
150kg x3
160kg x3
170kg x1
180kg x1
170kg 3x1

Bench:
60kg x3
90kg x3
110kg x3
125kg x3
*1 board*
135kg x2
*2 board*
145kg x2
*3 board*
155kg x1

Chest Supported Rows:
warm ups
plate 120 x8
plate 130 x8
plate 140 x8

Pushdowns:
3x20

Good oul workout today. Not feeling the best to be honest, woke up with a stuffy nose and was a bit dead from the last week of low carb'n and dieting. Weight was 97.3kg in Hercs after breakfast, so pretty much 96.9kg I'd say. Looks like the target of 96kg before the end of October could be met.

The reverse band bench is awesome... really nice top end movement. I reckon there was approximately 50kg being taken off at the bottom of the lift. I've a vid of the 180 and it's funny to watch cos you can clearly see my two sticking points - the raw one and the equipped one (5-6 inches off my chest and then 8-9 inches off the chest respectively).

Normal benching was tough, pretty tired at that stage.

It's funny, I didn't think I did much during that session, but looking back now there was actually a fair bit of volume

The rest was fluff!!

Hanley · 25-10-2009 04:50PM

Reverse band bench - 180kg x1

https://www.youtube.com/watch?v=d77vMI1qTIc

brutusthebarber · 25-10-2009 05:01PM

Hanley wrote: »

Reverse band bench - 180kg x1

https://www.youtube.com/watch?v=d77vMI1qTIc

Some good camera work there!!

The set up really was class! You planning on doing the reverse bands again next week??

Hanley · 26-10-2009 12:54AM

Posted on 31/8/09. Updated in bold

Hanley wrote: »

Ummm lots of plans and goals for the rest of the year....

1) survive Murph tomorrow - survived
2) drop the weight back on my squats and deads, slow build up over the next 2 months or so - PR's hit
3) tons of lower back and hamstring work - hello Coan-Phillipi
4) bench comp on september 20th - go over 2x bodyweight - fcuk yah
5) hit 95kg some time in october - gonna miss this one, will hit 96kg tho
6) thinking about smolov deadlift.... (ties in with my 280kg deadlift goal) - went with CP instead
7) sub 4 minute Fran - we'll soon find out!!
8) GUN SHOW!!!! - locked and loaded. The weight loss has made em look bigger!!

Happy enough with progress over the last 2 months.

Gotta retry Murph next month.

brianthebard · 26-10-2009 02:36PM

What does the reverse bands do for you?

Parsley · 26-10-2009 03:06PM

brianthebard wrote: »

What does the reverse bands do for you?

Removes a lot of the weight at the bottom of the lift, and gets heavier as you get closer to lockout.

Hanley · 26-10-2009 03:25PM

brianthebard wrote: »

What does the reverse bands do for you?

As parsley said!!

It pretty much mimics the groove of a shirted bench. Watch the sticking points, pretty much the same as my shirted press!!!

Hanley · 26-10-2009 03:28PM

Bodyweight was 96.8kg this morning before breakfast on the same scales that told me I was 110kg back in April! Waist was just under 35 from a peak of 41. Happy days!!

Fran tonight.... expect a post later stating how much I hate colm o'reilly!!

brutusthebarber · 26-10-2009 03:31PM

Hanley wrote: »

Bodyweight was 96.8kg this morning before breakfast on the same scales that told me I was 110kg back in April! Waist was just under 35 from a peak of 41. Happy days!!

Fran tonight.... expect a post later stating how much I hate colm o'reilly!!

Good luck dude..

Nail that time tonight!!!

Hanley · 26-10-2009 05:31PM

brutusthebarber wrote: »

Good luck dude..

Nail that time tonight!!!

Cheers dude. I'm gonna need it. I've a horrible sinking feeling in the pit of my stomach that's being growing as the day goes on.

Hanley · 26-10-2009 05:35PM

Pretty much sums up how I'm feeling;

https://www.youtube.com/watch?v=BuM3EG4ESPg

BossArky · 26-10-2009 05:39PM

Hanley wrote: »

I've a horrible sinking feeling in the pit of my stomach that's being growing as the day goes on.

I have faith in you.

Regardless of what happens with Fran you are stronger and fitter than 99%* of the population.

* figures may not be accurate

Go bust Fran!

The Miseducation of Jimbo Slice

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