The Miseducation of Jimbo Slice

Coan-Phillipi Week 6

Power Cleans:
70kg x3
80kg x2
90kg x2
100kg x2
110kg x1
115kg x1

Deadlifts:
115kg x2
140kg x2
*Metal squat suit - straps down*
160kg x2
*belt*
190kg x1
*straps up*
215kg x1
230kg x1
245kg x2 - whoooooooooooooosssssssshhhhhhh

Speed Pulls (belt only):
205kg 3x3

SLDL:
150kg x5
160kg x5

Bent Over Rows:
95kg 2x5

Chins:
bodyweight +10kg 2x5

Good Mornings:
60kg x5
100kg 2x5

Hanging Leg Raises (feet to bar):
2x10

Hammer Strength Shrugs:
120kg x5
160kg x5
200kg 3x10

Today was one of THOSE days. One of the days were things just go right. I was really worried about today coming off last week, but I settled down and got into an eating and sleeping routine again and everything clicked together so well for me.

The pulls were ridiculously strong. First time ever using a suit to deadlift with, and it's not even a deadlift suit!! I really liked it tho.... kept me in a really solid position and took A LOT of stress off my hamstrings (they've been causing trouble recently). Did some speed pulls last weekend as well, and they've really helped already. I shall be doing more on Saturday!! Confident about 257 x2 next week now.

The set with 230kg literally came up so fast the bar nearly got ripped outta my hands. That worried me a bit but the 245 was easy to hold onto, and I held it at the top of the second rep for a few seconds just to be sure too.

The speed pulls were weird... soon as I took the suit off everything was achy again!!

I felt like an absolute forklift on the assistance work. Couldn't have gone better like. Had to throw 10kg more on for my second set of SLDL's cos everything was just so tight and solid on the first set.

P!ssed thru the bent over rows, chins and GMs too!!

The hanging leg raises were nice... happy to hit sets of 10 there. Coulda gone all day if it wasn't for my shoulder acting up.

The shrugs were done on a HS bench. REALLY nice movement. Can totally feel them being destroyed.

FINALLY got to meet Mairt as well today. He's not small!! Definitely wouldn't fancy coming up against him on the judo mat!!

podge57 wrote: »

great work, those looked extremely quick and easy

how long do you spend in the gym?- just reading all that volume made me tired:D

Thank ya!! Gotta do something to keep ahead of you....

The volume today was actually fairly low!! I had been doing the same as the above, but 3x8 on the assistance sets, and 8x3 on the speed pulls during the first 4 weeks. THAT was horrible.

Think tonight took around 1 hour and 30 minutes. Spend a good 15 minutes of that talking to Mairt too so it wasn't a long session really. I felt remarkably fresh after it too. I'm pretty happy to jst bounce between the exercise with minimal rest.

cardio,shoot me wrote: »

sick man! speed of em! btw, how in the hell do you do a HS bench shrug? do you just stand over the bench and do em?

And ya, just stand over the bench facing towards the head of it, handles just in front of your legs, claw the bar (thumbless grip like) and shrug up as your retract your scaps.

I ditched the oly shoes for the deadlifts by the way. I was getting pulled forwards too much.

brianthebard wrote: »

fook, coan-phillipi works! Is that a new suit?

Ehhh I guess... I've put a lot into making it work tho!!!

And nah, it's a 2007 suit!! Actually designed for wide stance squatting of all things!

Skwaaats

Squat:
60kg x5
100kg x3
130kg x2
160kg x1
*belt*
190kg x1
*suit on - 42 centurion*
210kg x3
230kg x1
*wraps - straps still down*
250kg x1

Box Squats w/ green bands:
110kg 3x3

Speed Pulls:
140kg 8x1

Leg Press:
200kg x10
250kg x10
300kg x3
330kg 3x10

Pulldown Abs:
plate 12 3x5

Not feeling the best today... woke up tired (4 hrs sleep) and with a bit of a cold starting Only pulled on Thursday as well and benched yesterday so it's been a tough workload.

There's no support from my suit anymore. It's the same one I wore at 110kg. It used to take 20-30 mins to get on. It now goes on in less than 30 seconds. Comes off in about 5... Gonna have to order a new one for the single lifts soon! The 250 was much harder than I expected, but I'm gonna blame that on not being in the gear for quite some time, the weight loss and the loose suit.

Box squats were grand... 120 next week.

Speed pulls were quick... back to 130 next week I think.

Leg Press was alright, 350 next week.

Pulldown abs were brutal!! I've done a fair bit of core work this week so I'm blaming it on that.

Had a 2 hour nap earlier and am now just resting the sh!t outta myself!!

Moar Benching

Band Pull Aparts:
monster mini 3x15

Bench w/ doubled minis:
60kg x3
80kg x3
90kg x1
100kg x1
107.5kg x1
112.5kg x1
115kg x0 - balls, my shoulder slipped out

Bench:
100kg x1
115kg x1
130kg 4x1, 1x2

Paused 2 Board Press:
120kg 7x3, 1x5

Chest Supported Rows:
plate 100 x8
plate 120 x8
plate 140 x9-5-4rp

DC Curls:
plate 20 x10
plate 30 x15-9-7rp

Death By Cleans w/ 80kg:
1 rep in 1st minute
2 reps in 2nd minute
3 reps in 3rd minute
...
etc etc
...
9 reps in 9 minute
10 reps in 10th minute

That was a decent enough session. Volume was fairly high but that's what I like!!

The Death By Cleans sucked.. it was grand for like the first 4-5 minutes, but then it got ridiculously hard and brutal. I'd given up after the 9th round, but managed to convince myself to finish out 10 and I literally did it on the button.

brutusthebarber wrote: »

Solid volume today!

What was the tension with the mini bands on the bar??

That Death by Clean was serious!! Fair play for sticking it out..

I'm not sure what the tension is to be honest. Somewhere between 25 and 30kg at a guess.

Death By Cleans sucked. I don't wanna do it again!

Transform wrote: »

YOU HAVE got to do crossfit linda (was last saturdays workout) - you would love it and of course would like to beat your time!! I did it saturday morning with a friend which slowed me down a bit on changing weights etc - took 26mins.

Cleans have to be squat cleans

You're not gonna leave me alone until I do it are you??

I'll give it a shot after the Hercs Club Champs. So expect to see it before the new year.

10-9-8-7-6-5-4-3-2-1
Deadlift - 145kg
Bench - 97kg
Cleans - 72kg

No bother!! hahaha