The Miseducation of Jimbo Slice

jayoo · 03-12-2009 01:30AM

Your speed of the floor is crazy:eek:,
What height are you by the way?

Inspector Coptoor · 03-12-2009 01:36AM

serious weight to be hitting a double with.
1st rep absolutely flew up.

What kind of extra weight do you reckon you get out of the suit & belt?

d'Oracle · 03-12-2009 12:17PM

That's PHat Uncle Hanley.

Do you have a target for the Club Championship?

Skull · 03-12-2009 01:24PM

Good stuff as always

Killme00 · 03-12-2009 02:25PM

Hanley wrote: »

Deadlift - 257.5kg x2

https://www.youtube.com/watch?v=UefQQ0VdpQM

Great work man

The calf thing in the backround looks like a busy piece of equipment

Hanley · 03-12-2009 08:54PM

Kev M wrote: »

Very impressive sir

Thank ya!! Gotta keep a bit of a gap between me and you up and comers!!

jayoo wrote: »

Your speed of the floor is crazy:eek:,
What height are you by the way?

Haha cheers.. it's come on a lot!

Height's 5'10... why??

Liam Henners257 wrote: »

serious weight to be hitting a double with.
1st rep absolutely flew up.

What kind of extra weight do you reckon you get out of the suit & belt?

Cheers!!

Suit adds 10kg max, belt no idea - never pull heavy without one! Less than it does on the squat tho for sure.

d'Oracle wrote: »

That's PHat Uncle Hanley.

Do you have a target for the Club Championship?

Uncle Hanley... Lulz, where ddi that come from???

272 or 280 will leave me happy.

Killme00 wrote: »

Great work man

The calf thing in the backround looks like a busy piece of equipment

Yah, I think the guy and girl were training together the entire time so I'm not surprised it got a going over!

cardio,shoot me · 03-12-2009 09:00PM

sick work hanley, very impressive, must feel good to get past that rut? if i remember correctly your best all time was 260 sumo? now your back up in force!

d'Oracle · 03-12-2009 09:06PM

Hanley wrote: »

Uncle Hanley... Lulz, where ddi that come from???

272 or 280 will leave me happy.

I dunno, it seemed funny when I posted it last night.

Hanley · 03-12-2009 09:17PM

cardio,shoot me wrote: »

sick work hanley, very impressive, must feel good to get past that rut? if i remember correctly your best all time was 260 sumo? now your back up in force!

Feels amazing man... you can see how much it meant by the reaction after I dropped it!!

I pulled a ropey 260 sumo, may not have passed in comp.

Legit PR's - 250kg sumo in Nov' 2007 and 250kg convo in Dec' 2008.

Bout time I made it work!!

d'Oracle wrote: »

I dunno, it seemed funny when I posted it last night.

I only ask because one of the lads from Lisburn is referred to as "Uncle Ronnie" too!! Thought it mighta been connected.

cardio,shoot me · 03-12-2009 09:19PM

yea you could tell, just say your tryin to build extra calousis by hitting the weights :P

BossArky · 03-12-2009 09:21PM

Hanley wrote: »

I pulled a ropey 260 sumo, may not have passed in comp.

Legit PR's - 250kg sumo in Nov' 2007 and 250kg convo in Dec' 2008.

Bout time I made it work!!

Nice deadlifting! A year in the making - takes a bit of patience.

Hanley · 03-12-2009 09:22PM

BossArky wrote: »

Nice deadlifting! A year in the making - takes a bit of patience.

Thanks!!

I'm terrified I've finally hit the point now where I can't go into competitions and assume i'll be hitting PR's anymore. It's a very scary prospect!!

Inspector Coptoor · 03-12-2009 10:41PM

Hanley wrote: »

Cheers!!
Suit adds 10kg max, belt no idea - never pull heavy without one! Less than it does on the squat tho for sure.

suit doesn't give much so.

I can't seem to wear a belt when deadlifting half decent weight.

What type of belt do you use?
Lever or Buckle?
10mm or 13mm thickness?
any brand you'd recommend?

I have an Animal Belt which is fine for rack pulls and heavy OH pressing and an
Inzer 13mm Buckle Belt as well.
I cant use either of them for deads, very painful, same with squats

jayoo · 03-12-2009 10:53PM

Damn, same age as me, same height as me, ur just too strong

I think i may try to copy your deadlift technique, lower the weight and get my ass closer to the floor before pulling, then build it up again.

How are ur dumbbell push presses coming along? id say you could work up to some crazy weights

Hanley · 03-12-2009 11:08PM

Liam Henners257 wrote: »

suit doesn't give much so.

I can't seem to wear a belt when deadlifting half decent weight.

What type of belt do you use?
Lever or Buckle?
10mm or 13mm thickness?
any brand you'd recommend?

I have an Animal Belt which is fine for rack pulls and heavy OH pressing and an
Inzer 13mm Buckle Belt as well.
I cant use either of them for deads, very painful, same with squats

You get sweet FA outta deadlift suits when you pull conventional tbh. Just the way it is like!!

I've used 10 and 13mm belt while deadlifting, both buckle and lever. I'm currently using a 13mm Titan Toro buckle belt which does a great job.

What's with the pain? Is it hitting ya under the ribs? 13mm belts can be a total bitch for that. You might wanna push the back a bit lower, and pull the front up. Try putting it in a few positions and see which is most comfortable. My 13mm Inzer lever belt got up under one of my ribs during smolov last time I ran it and cracked a rib. Avoid that pain at all costs.

jayoo wrote: »

Damn, same age as me, same height as me, ur just too strong

I think i may try to copy your deadlift technique, lower the weight and get my ass closer to the floor before pulling, then build it up again.

How are ur dumbbell push presses coming along? id say you could work up to some crazy weights

Haha quality. It's like we're twins!

Haven't dumbbell push pressed since last Monday week, but I put up a 40kg 'bell 3x3 per arm last time fairly handily. Gonna go for 45kg 3x3 next week. One of the lads in TF's throwing up the 70kg 'bell for 6 reps. It's just sick.

Hanley · 03-12-2009 11:14PM

Chest'n

Bench:
60kg x5
75kg x3
90kg x2
110kg x1
125kg 3x3

Incline Dumbbell Bench:
30kg 'bells x10
42.5kg 'bells x12
35kg 'bells x12
30kg 'bells x12

Incline Dumbbell Fly:
22.5kg 'bells 2x12

Machine Lateral Raise:
plate 30 3x12

*supersetted with*

One Arm Machine Preacher Curls:
plate 25 3x12

Face Pulls:
3x12 w/ light weight

Done and dusted in 35 minutes!!

The benching was grand, fairly smooth.

Incline dumbbell strength continues to climb. 45kg 'bells next week, and hopefully not too far away from my goal of 50kg x8.

Flys were rough....

The superset was up a plate per exercise last week, and I got thru ok. Same again next time I reckon!

Inspector Coptoor · 03-12-2009 11:16PM

Hanley wrote: »

What's with the pain? Is it hitting ya under the ribs? 13mm belts can be a total bitch for that

Yeah. whenever i get into position to deadlift, it just gets me under the ribs, forces all the air and tightness out and i cant lift for $hit.
Same in the squat, it;s fine until i get into the hole, all the power and tightness leaves me as the belt forces all the air from my lungs as i try to explode up.

It;s gotten to the stage where i can deadlift and squat a lot more without a belt than with one.

Only lift a belt helps me with is the OH Press ffs!

Hanley wrote: »

You might wanna push the back a bit lower, and pull the front up. Try putting it in a few positions and see which is most comfortable.

Will keep trying so.
Thanks.

jayoo · 03-12-2009 11:30PM

Twins, Hmmmmmm im guessing your arnie in this movie reference :rolleyes: and 70kg dumbbells :eek:

Hanley · 06-12-2009 03:21PM

Skw-ench

Power Cleans:
50kg x2
60kg x2
70kg x2
80kg x1
90kg x1
100kg x1
105kg x1
110kg x1
115kg x2 - PR

Speed Pulls:
140kg 8x1

Banded Box Squats (green band, no belt):
60kg x3
90kg x2
110kg x2
120kg x1
130kg x1
140kg x1
150kg x1

Close Grip Bench:
60kg x5
80kg x3
100kg x3
110kg x1
120kg x1
130kg x1
137.5kg x1
142.5kg x1 - PR

Bench:
135kg 2x1, 1x2

Paused 2 Board Press:
125kg 7x3, 1x5

Chest Supported Rows:
80 x8
100 x8
120 x8
140 x10

3OH!3 Curls:
45kg x10
40kg x10
35kg x10

Pretty successful day today... 3 for 3 on PR's!! Had to double up training cos I missed it yesterday.

Delighted to finally hit a 115 double on the power cleans. They're alot more solid now and look a lot better. Gonna keep pushing on with them and hopefully close in on 120 x2 before the year's out.

Speed Pulls were grand... I'll do em again on Wednesday.

The banded box squats were really solid today. Definitely happy there. Mighta gone to 155/160 but decided to just leave it at that because I want to be fresh enough for the club champs next week. I'll probably increase the band tension going forwards.

Happy with the CGBP, esp coming off the back of the squats. Total grind, but it got there.

The regular benching was nice and solid, as was the board work. Will push on to 130 next time off the boards. Gonna start Smolov for my bench after the club champs. That'll be fun!!

cardio,shoot me · 06-12-2009 03:26PM

solid stuff hanley, i remember you saying you wanted a 115 double a while ago and now ya have it :P,
btw. is your close grip bench press stronger than your normal raw bench?

Oh and i hit a pr myself today, just waiting on videos to upload so L cant moan

itsallaboutheL · 06-12-2009 04:44PM

You're ridiculous!!

How close is your close grip?

Hanley · 06-12-2009 04:50PM

itsallaboutheL wrote: »

You're ridiculous!!

How close is your close grip?

Why?????

And my grip's about a handwith narrower than my normal grip. It's basically just outside sohulder width.

itsallaboutheL · 06-12-2009 04:53PM

Hanley wrote: »

Why?????

Um.. look at the session you just did, ****ing inhuman.

in relation to number of fingers on the smooth part how close is the grip?

on a completely unrelated note i have just been informed that ALDI are selling Ostritch (sp!) Steaks

Hanley · 06-12-2009 05:12PM

itsallaboutheL wrote: »

Um.. look at the session you just did, ****ing inhuman.

in relation to number of fingers on the smooth part how close is the grip?

on a completely unrelated note i have just been informed that ALDI are selling Ostritch (sp!) Steaks

Meh... wasn't really anything all that special to be honest. The only thing that was a true push was the CG bench.

RE distance from the smooth... it hardly matters cos we won't have the same bar, but assuming we do - from the base of my thumb nail to where it connects w/ my palm's the distance. LEaves my pinky approx. 4 inches from the rings.

Hanley · 06-12-2009 05:14PM

Power Clean - 115kg x2

https://www.youtube.com/watch?v=1rNeffaerLY

Box Squat w/ bands - 150kg x1

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

Hanley · 07-12-2009 10:27PM

Filling in the gaps

Kev-Podge Sit Ups:
27.5kg x8
32.5kg 2x8

One Arm Dumbbell Push Press:
30kg x3
40kg x3
45kg x loads of singles on each arm
45kg x3 each arm

Dumbbell Bench:
45kg 'bells 3x8

One Arm Dumbbell Scap Rows:
45kg 'bell 3x10

1/2 Murph:
800m run
50 pull ups
75 push ups
150 squats
800m run
TIME: 21 minutes 57 seconds

Not much doing.... the K-P sit ups were grand. Feels cool doing them explosively.

The one arm push presses are a strange beast. Was struggling to even do 1 rep, found the groove and then smashed out 3 easily with my right arm, and 3 ropey ones with my left. Think I'll stick with the weight for the next week.

The dumbbell benching was grand. Undecided as to whether to go 45 3x10 next week, or 50 3x8. Could have done 45 3x10 this week, but held back a bit. Should probably do it next week to be save cos i'll be coming off the back of a comp. Actually... smolov bench starts next monday. S'later dumbbells!!!

1/2 Murph was fuglycore. My legs are still shaking an hour later.

Hanley · 08-12-2009 10:56PM

Cardio Gheyness

Curls w/ back against wall:
30kg 3x12

CrossTrainer:
5 minutes

Rower:
Tabata intervals - 10 rounds - distance = 1092m

CrossTrainer:
500kcal - 28 minutes 27 seconds

brutusthebarber · 08-12-2009 11:08PM

Is that the last session now before the club champs?

Hanley · 08-12-2009 11:11PM

brutusthebarber wrote: »

Is that the last session now before the club champs?

Nah. I'll put 130 8x1 tomorrow, follow it with some light leg curls and a few rows.

Probably hit TF on Thursday and run thru a few really light chest exercises too to keep things fresh. Nothing remotely hard tho.

Hanley · 08-12-2009 11:39PM

I've decided on my training for the rest of the year....

I'm running;
Full smolov base meso for my bench
Full smolov base meso for curls
Smolov Jr for squats

Gonna be an interesting 3 weeks!! Can't see much assistance work outside of some speed pulls and rows being done. Starts Monday. Watch this space...

The Miseducation of Jimbo Slice

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