The Miseducation of Jimbo Slice

BossArky wrote: »

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!

brutusthebarber wrote: »

Pressure is for tyres man!

Just get past normal person tired and you'll bust fran in the eye!!

Thanks lads. I'm genuinely scared....

Oh well.... see my sig for appropriate words of encouragement!!

Well last week was a mega hard training week for me, so I decided to back off a bit this week and rest up. In a 6 day period I did the following, and needless to say it FUBAR'd me:

Wednesday - pulled 245kg x2
Saturday - squatted 225kg x1 off a below parallel box
Sunday - reverse band benched 180kg x1
Monday - killed myself with a 4.12 Fran

This week all I've done so far is a 2.6 mile walk 1x per day on Tuesday, Wednesday and today, Thursday. Did some rolling on my glutes and hams too. Trained today, but I'll post that after this.

Here's a vid of the 4.12 Fran;

Filling in the gaps....

Pull Ups:
bodyweight x10, x10, x23 - PR

DC Shoulder Warm Ups:
3kg 'bells - 4 reps

Dumbbell Bench:
40kg 'bells 2x12, 1x8

One Arm Dumbbell Push Press:
25kg x3
30kg x3
35kg x3
40kg x3, x2

Seated Cable Rows w/ neutral grip bar:
3x12

One Arm Machine Preacher Curls:
12.5 x12
15 2x12

CF's Cindy - 10 minute version:
5 pull ups, 10 push ups, 15 squats - 12 rounds in 10 mins - PR

I'm baaaaaaaaaaaaaaaaaaack. It's been like 12 days since I last trained. I've been really sick, and was away over the weekend so things have been screwed up.

Was genuinely scared going in today because I was expecting a serious strength drop off. I was very pleasantly surprised with how things went. Amazed to hit a pull up PR, esp after doing 2x10 before hand. Mighta hung on for 25, but that woulda been seriously pushing it. Soon tho.

Chest strength was quite ok as well, again surprisingly!! My triceps felt pretty fatigued all the way thru, but unusually they just kept grinding out reps instead of doing their usual trick and dying (tho that did happen on the 3rd set).

The dumbbell push presses SUCK. Such a hard movement to handle, but I reckon as the weight moves up on them my shoulder and core stability will follow.

Amazed with my Cindy score.... 10 was my previous PR when I was pushing the cardio work fairly hard. Was expecting a bit of a drop off having not done anything since Fran on the 26th, but I seem to be in an ok place. Gives me a bit of confidence to keep pushing now

kevpants wrote: »

You survived!

Sucky session eh? 9 reps with that weight is just slow torture.

Doing my 252kg tonight :eek:

Yeah it's fairly brutal alright. Looked back at week 4 and I totally wimped out on the assistance stuff. Gonna make my excuses and blame the 3x3 for it!!

Better text ya now to ask about the 252

Transform wrote: »

hey man i did 12 rounds of cindy in 10mins 3 days ago also!!

After a bout of presses and OH squats - finally getting the OH squats right

C'mon...I know you're better than 12 rounds!!!!

Monday:

4 rounds of the following for time;
7 dumbbell snatches w/20kg
7 pull ups
7 clapping push ups
TIME: 3 minutes 21 seconds


The last two sessions were done in the Hilton Hotel in Milton Keynes while I was over helping one of the hercs lifters at the WDFPF world champs. It was a really good weekend with some seriously sick lifting.

There was a 350kg squat at super heavyweight, a 330kg raw pull at 100 (and a 765ish total) and a 250kg raw pull at 67.5kg. There were a few 200+ raw benches and a crap load of other stuff.

Good weekend!!

ladowack wrote: »

And a big row about the attitude of the organizers from what I hear!

AFAIK the majority of it centres around them not giving out medals to everyone, which I actually agree with!!

Chest'n

Bench:
60kg x3
80kg x3
100kg 10x3

Incline Dumbbell Bench:
30kg 'bells x10
35kg 'bells x10
40kg 'bells x10 - think this is a PR
35kg 'bells x10
30kg 'bells x10

Incline Dumbbell Flys:
22.5kg 'bells x8,7,6

Face Pulls:
52 x12
60 x12
67 3x12

Seated Machine Lateral Raise:
30 3x12

*supersetted with*

Machine One Arm Preacher Curls (at the door):
plate 20 3x12

CrossTrainer:
300kcals

Happy enough with today. Figured I need to get my bench groove back so lots of volume's on the cards. The 10x3 felt a lot more sluggish than it actually was, got a couple of vids on the way thru it. Gonna go 112 6x3 next week, 125 3x3 the following, drop back to 105 10x3, 117 6x3 and 130 3x3 before the year's out.

Incline dumbbell presses were good. Had to fight thru the set wit 40 to get to 10 but I got there. Will probably stick with those weights again next week.

Everything else was just your basic muscle building crap. No point talking about it!

Bench'n

Band Pull Aparts:
monster mini 3x15

Bench w/ doubled mini bands:
60kg x3
70kg x3
80kg x3
90kg x3
100kg x3
110kg 3x1

Bench:
100kg x3
120kg x3
*2 board*
135kg x1, 2x3
*3 board*
150kg x3, x1

3OH!3 curls:
40kg 3x10

15-12-9 w/
Hang power cleans - 45kg
Push ups
Pull ups
TIME: 3 minutes 46 seconds


Bit of a smeh session. Overall volume was quite high tbh. Probably a bit of a mistake considering I was fubar'd from squatting yesterday.

Set up on the 2 board press was RUBBISH. Missed my 2nd rep on the first set w/ 135kg, ppl started telling me not to worry, tiredness, bad day etc. It's so annoying hearing that at times. Got set up properly and hit the 135 2x3 quite easily.

First set on the 3 boards was ok, second set I again got outta position and was just too shagged at that stage to even bother trying again!!

Circuit was grand... bit short tho. Might do 15-12-9-6-3 next time or something.

Transform wrote: »

or a 21, 18,15,etc but jump the hang cleans up to 60kg?

Yah I was thinking 21-15-12 or something. Was gonna do it with 60kg, but wanted to make sure I could get thru it quickly today. I haven't been pushing metcon's hard for the last couple of weeks, and I was in bits with leg DOMS so I sorta underestimated where I was at!