The Miseducation of Jimbo Slice

Hanley · 19-06-2010 10:37AM

Pavel66 wrote: »

Even more volume and even less calories...

Nail on the head :pac::pac:

Just counted up the weeks training...
-2 chest and back session
-2 arm workouts
-2 shoulder workouts
-1 workout with just squats (I did 4 squat sessions total during the week)
-3 "cardio" workouts
-3 MetCons

G86 wrote: »

Hehe...how's about this
https://www.youtube.com/watch?v=uiYVffAHtNo

The Joker and the Thief:
2k row
100 bodyweight bench presses
Every time you rack the weight = 15 air squats
2k row

"Cruel and unusual" springs to mind. That would be all sorts of horrific. I reckon it'd take me about 45 minutes to do that, if I was doing well. You're talking 8 minutes on each of the rows, 6x10 and 8x5 bench

45 minutes is actually ambitious....

You're bad person, I'm gonna have to try it now.

Hanley · 19-06-2010 07:16PM

<<Red is the new black...>

This morning at CFI;

Squats - Smolov Base(ish), Week 2, Day 4:
*high bar and beltless
60kg 2x3
100kg 2x2
130kg x1
160kg x1
180kg 2x3

Kalsu(ish) - 5 burpees on the minute, 5 thrusters w/60kg:
8 rounds

Squats were a bit tougher than expected today. Not impressed. Took the first rep of the second set for a walk. Cannot remember the last time I walked forward to save a squat. Bleh!!!

Kalsu was alright today... I reckon I'll go to 10 rounds next week with it. Once I get to there I'm going to start adding reps to the sets, 6 and then 7. I reckon I've 6 weeks before I'm doing the full version with Will and Transform, so if I can do the following I'll be happy:
Week 1 - 10 rounds of 5
Week 2 - 6 rounds of 6
Week 3 - 8 rounds of 6
Week 4 - 10 rounds of 6
Week 5 - 6 rounds of 7
Week 6 - 8 rounds of 7
Week 7 - Test

Hanley · 19-06-2010 07:17PM

CFI Mobility Workshop in the afternoon - will post about it tonight or tomorrow

Then...

Hanley · 19-06-2010 07:25PM

<<7 things...>>

Back to TF after a spot of lunch and sunbathing in the Phoenix Park

Foam Rolling - IT Band, Quads, VMO, Lats, Back (3 positions), Upper Back, Pecs

HS Shoulder Press:
65kg x15
75kg x12
85kg x10
95kg x8
100kg x6 - PR
105kg x4 - PR

Dead Stop Seated Smith Press:
60kg 3x10

Military Press:
57.5kg 5x5

YTWLs:
6kg 'bells - 3 reps x3 sets

Surprisingly good session. Was expecting to be more drained coming into it cos I was honestly feeling like crap.

HS press was up 5kg on last week and a hell of a lot easier, I'll go +5kg again on everything next week.

Dead Stop Presses were up 5kg and very easy again. Could really feel my shoulders working on em tho, so happy days. I'll go up 5kg again next week.

Military Press was ridiculously easy. Like it was only 57.5kg so obviously it should have been, but there was no effort or thought involved in any of the reps at all. Up 5kg again there next week obviously.

Shoulder strength seems to be coming along at a steady rate at least. Unsure whether I'm just becoming comfortable with the movements, or whether I'm actually getting stronger. It'll be interesting to see how it carries over into my Kalsu performance, that's going to be the real test for it.

Hanley · 21-06-2010 10:09AM

<<thrown to the wolves...>>

yesterday;

Foam Roll - 9 poistions

Skull Crushers s/s Barbell Curls:
47.5kg 3x10/52.5kg 3x10

Pushdowns s/s Hammer Curls:
plate 45 3x12/20kg 'bells 3x15

Med Ball Pushups s/s Concentration Curls:
x29/15kg 'bells x20

Foam Roll - 9 positions

+2.5kg on skulls and curls next week

Next Dumbbells for the hammer curls.

Effort of posting off an iPhone...

Hanley · 21-06-2010 10:16AM

<<who that...>>

8am this morning;

Foam Roll - 9 positions

YTWLs:
4kg 'bells - 3 reps x3

Bench s/s Pendlay Rows:
110kg 3x8/107.5kg 3x8

Dumbbell Bench s/s Kneeling Pulldowns:
42.5kg 'bells 3x10/plate 75 3x10

Push Up on smith machine/inverted Row:
x25/x25

DC pec stretch - 17.5kg 'bells x60 seconds

Crosstrainer:
10 minutes - 178kcals

+2.5kg to bench, +5kg to rows

shoot for 12's on dumbbell bench snd pulldowns

Hanley · 21-06-2010 07:10PM

<<are you into black male>>

Foam Roll - 9 Positions

Squats - Smolov, Week 3, Day 1:
*high br and beltless
60kg 2x3
100kg x2
130kg x1
155kg 2x9

Row on C2:
1km - 3 minutes 27 seconds

Swiss Ball sit ups ala GHR:
5kg plate 3x10

Squats were easy. If 165 2x7 goes well I'll look to extend by a week and add 5kg again.

Working towards a sub-7 2k row. Will row 1,500m at sub-7 pace next week and go for 2km the week after.

squod · 21-06-2010 10:57PM

Hanley wrote: »

Working towards a sub-7 2k row. Will row 1,500m at sub-7 pace next week and go for 2km the week after.

Can I ask hat do you find the rowing good for ? Something I haven't done for maybe five years. I couldn't see the benefit like.

Hanley · 22-06-2010 11:11AM

squod wrote: »

Can I ask hat do you find the rowing good for ? Something I haven't done for maybe five years. I couldn't see the benefit like.

It's just cardio like...

Hanley · 22-06-2010 11:18AM

<<Yeah....>>

Foam Roll - Upper body

Military Press:
45kg x15
50kg x12
55kg x10
60kg x8
65kg x6
70kg x4

Seated Dumbbell Press:
30kg 'bells 3x10

HS Shoulder Press:
65kg x5
75kg x5
85kg x5
95kg x5
105kg x7 - PR

Crosstrainer:
30 minutes - 518kcals

shoulder strength continues to go up, +2.5kg on the presses next week. All reps are going to my chest. Could probably have gotba couple of more reps but saved em for later.

Dumbbell pressing was surprisingly strong. Staight to the next set of 'bells next week.

The HS press was cool... Feeling good on that.

Deffo gonna tighten up my diet a bit so I dont have to do as much cardio.

itsallaboutheL · 22-06-2010 11:20AM

Oi, is your shoulder better?

Have you just given up on the Oly lifting?

Hanley · 22-06-2010 11:22AM

itsallaboutheL wrote: »

Oi, is your shoulder better?

Have you just given up on the Oly lifting?

My shoulder is certainly not better. Holding an OH squat position with a PVC pipe is utterly excrutiating.

Not much point in Olympic lifting when you can't snatch or jerk is there...?

itsallaboutheL · 22-06-2010 11:24AM

Hanley wrote: »

My shoulder is certainly not better. Holding an OH squat position with a PVC pipe is utterly excrutiating.

Not much point in Olympic lifting when you can't snatch or jerk is there...?

No there isn't.

It's just mad that all the pressing isn't killing you either!

Anyhoo, when you gonna run a marathon?

Hanley · 22-06-2010 11:30AM

itsallaboutheL wrote: »

No there isn't.

It's just mad that all the pressing isn't killing you either!

Anyhoo, when you gonna run a marathon?

Yeah it's cos I'm not forcing my head thru and rotating my elbows back - that'd murder.

And I dunno... I sorta wanna do it just to say I did. I'm also gonna try and go to 90kg...

itsallaboutheL · 22-06-2010 11:32AM

Hanley wrote: »

And I dunno... I sorta wanna do it just to say I did. I'm also gonna try and go to 90kg...

You mad ****!!!!

Hanley · 22-06-2010 07:01PM

<<T Parker is the motherf*ckin' drummer>>

Foam Roll - 9 positions

MetCon:
10 rounds for time of;
10 thrusters w/ 45kg
5 burpees
TIME: 11minutes 40seconds

F*ck my life - that is all. Worst feeling ever. Agony.

Previous PR was 13minutes 45seconds. Almost a 2 minute PR.

G86 · 22-06-2010 08:05PM

Hanley wrote: »

TIME: 11minutes 40seconds

HOW?!!

Hanley · 22-06-2010 10:38PM

G86 wrote: »

HOW?!!

A healthy and robust disregard for my body, mind and sense of self preservation.

The trick is to turn off that part of your mind that says "stop you're doing serious damage".

Honestly, when I dropped the bar on the 3rd set, I nearly quit. I'd the first 3 rounds done in under 2.40... It can absolutely be done sub-10. I just don't have it. Yet.

Hanley · 23-06-2010 10:15PM

<<shorty is an...>>

Foam Roll - 9 Positions

Baseball - calves

Squats - Smolov Base(ish), Week 3, Day 2:
*highbar and beltless
60kg 2x3
100kg 2x2
140kg x1
165kg 2x9

Weighted Decline Sit Ups:
15kg plate w/ straight arms 3x10

Crosstrainer:
30 minutes - 528kcals

What a crap workout. Got a decent amount of work done, and hit everything I wanted, but it just feels like I did nothing cos the volume was so feckin' low.

Ah well... Wanted an easy workout and that's what I got.

Hanley · 24-06-2010 12:37AM

Taken yesterday...

itsallaboutheL · 24-06-2010 12:41AM

Where's the shoe ya tosspot?!

What's the accepted response here?

How much for a quickie..., will that do?:pac:

Hanley · 24-06-2010 12:51AM

itsallaboutheL wrote: »

Where's the shoe ya tosspot?!

What's the accepted response here?

How much for a quickie..., will that do?:pac:

I love the way that Elitballa joke persists like 3(??) years later!!

Hanley · 24-06-2010 01:11PM

<<Another Day...>>

Foam Rolling - Upper Body

YTWLs:
5kg - 5 reps per letter, 3 sets

Close Grip Incline Smith Bench s/s Bent Over Curls:
65kg x15/30kg x15
75kg x12/35kg x12
85kg x10/40kg x10
95kg x8/45kg x8
105kg x6/50kg x6
115kg x4/55kg x4

Lying Dumbbell Extenstions/Machine Preacher Curls:
20kg 'bells 3x10/plate 65 3x15

Pushdowns (on tri stack)/Narrow Grip EZ Bar Preacher Curls:
plate 60 x3/25kg x20

CrossTrainer:
30 minutes - 525kcals

Great sesh. Well rested after my easy day yesterday and a good solid 7 hours sleep last night.

I seem to have training really well balanced now. I think the foam rolling's keeping me healthy and allowing me to recover quicker, the MetCons and LIT cardio's putting my conditioning up and allowing me to do more, and the multiple frequent lifting sessions seem to be allowing me to progress really well.

I'll go +2.5kg on the CG inc bench and curls next week... Could probs take another 5kg next week but that'd be the end of my progress there I'd say and I wanna get another 3 weeks outta it before I have to change the exercises/rep scheme.

Staying with 20kg 'bells next week on the extenstions, will shoot for 12's. Up a plate next week on the curls, and that just leaves one more before I've maxed the stack. Should hit 3x12 with the stack in 2 weeks.

The close grip EZ preacher curls were slick... I hate to say it, but could REALLY feel them hitting my lower bicep. Deffo a movement I'll be doing more of.

Cardio was cardio... getting used to it now.

Back to the gym later to test my time on the CFI baseline workout (500m row, 40 squats, 30 sit ups, 20 push ups, 10 pulls ups) and some other moderate intensity/duration metcon. Maybe a 10 minute Cindy.

Hanley · 24-06-2010 07:07PM

<<Tight jeans...>>

Foam Rolling - 9 positions

Tennis Ball - Glutes

CFI Baseline workout:
500m row
40 squats
30 sit ups
20 push ups
10 pulls ups
TIME: a disappointing 4 minutes 3 seconds

10 minute Cindy:
AMRAP
5 pull ups
10 push ups
15 squats
ROUNDS: 14

Disappointed with the CFI Baseline performance. Thought I'd go sub 3minutes 30seconds. Guess I just sand bagged. Row split was like 1.40. The squats drained the life outta me. I'll push harder thru them and get it.

Happy with the 1/2 Cindy. 2 round PR.

Doesn't really feel like I did a lot...

EDIT: Any time ya see two workout updates a day in my log, it's because I trained twice.

the drifter · 24-06-2010 11:49PM

your capacity to recover is freaking amazing....

Hanley · 25-06-2010 11:21AM

the drifter wrote: »

your capacity to recover is freaking amazing....

Ya reckon? I'm gonna look at my log in a couple of weeks and count up everything I did for the month of June. Should be interesting!

Hanley · 25-06-2010 11:28AM

<<Like I said...>>

Foam Rolling - Upper Body

Incline Bench s/s DC Rows:
60kg x5
70kg x5/plate 30 x10
80kg x5/plate 35 x10
90kg x5/plate 35 x10
95kg x5/plate 40 x10
100kg x5/plate 40 x10

HS Bench s/s Pulldowns:
80kg x15/plate 60 x15
90kg x12/plate 67 x12
100kg x10/plate 75 x10
110kg x8/plate 82 x8
120kg x6
130kg x4

Dumbbell Bench s/s Kroc Row:
42.5kg 'bells x11/45kg 'bell x10 - WTF?

CrossTrainer:
30 minutes - 523kcals

Good sesh. Pressing was strong today. I don't think there's any more gains to be had with 5's on the incline bench, gonna go 60,70,80,90 x8 next week instead.

HS bench continues to climb. Plus 5kg only next week. The HS pulldown was in use, so I used a normal pulldown machine, and that god stolen mid way thru and I just wasn't arsed getting it back.

Dumbbell bench was bleurgh, kroc rows were a total WTF movement. It's like my nervous system shut down and said "no more back exercises today". Strange. Probably has something to do with the 80 pull ups I did yesterday.

Back later to squat 175kg 2x5 and possibly do a fast (for me) 2k. Will try to go under 9 minutes.

d'Oracle · 25-06-2010 12:07PM

Hanley wrote: »

Dumbbell bench was bleurgh, kroc rows were a total WTF movement. It's like my nervous system shut down and said "no more back exercises today". Strange. Probably has something to do with the 80 pull ups I did yesterday.

Its good that you have managed to maintain such an honest relationship with your body....

Hanley · 25-06-2010 05:04PM

d'Oracle wrote: »

Its good that you have managed to maintain such an honest relationship with your body....

Hahaha it's like we're the same person.

the drifter · 25-06-2010 05:06PM

Hanley wrote: »

Ya reckon? I'm gonna look at my log in a couple of weeks and count up everything I did for the month of June. Should be interesting!

i do....ive oly ever seen it in one person...an OLY lifter from UL....

The Miseducation of Jimbo Slice

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