The Miseducation of Jimbo Slice

Hanley · 11-07-2010 11:18AM

If anyone wants me, I'll be in Tenerife walking around without a top on.

https://www.youtube.com/watch?v=J7drvhZwPcs

Hanley · 19-07-2010 07:56PM

Hanley · 19-07-2010 07:58PM

Trained 2x on holidays, one was a bodyweight circuit in the hotel room, the other was in the hotel gym. It was as follows;

3 rounds, 1 minute each, on the minute every minute:
22.5kg dumbbell thrusters
25kg dumbbell swings
sit ups
rest

Dumbbell Curls s/s Pushdowns:
20kg 'bells 3x12/3x12

Grand workout but I think I sweated 1,000,000 litres of pure alcohol.

Hanley · 19-07-2010 08:05PM

<<L'Chaim>>

Foam Roll - 9 positions

Hip Mobility - 5 positions

3 rounds of:
pull ups x8
dips x8
hypers x8
hyper sit ups x8

Thrusters:
20kg 2x5
42kg x5
52kg x5
62kg x5
72kg x5
82kg 2x5

Military Press:
22kg x5
32kg x5
42kg x5
52kg x5
62kg 2x5, 1x12

Kipping Pull Ups:
bodyweight 2x15, 1x20

Stretching:
glutes x3.5 minutes
hamstrings x3.5 minutes
ITB/Glutes x3.5 minutes

Tough as nails. I hate how quickly my conditioning levels drop off. Complete pain in the tits. I know it's there tho so should come back quickly.

The warm up circuit took a lot out of me. I'm not feeling great, but that's no excuse. Going to 3x10 tomorrow and aiming for 3x15 by Friday.

Thrusters were relatively solid. Happy with my strength at least. Hopefully my sustainability comes back soon.

Pressing was alright, no major drop off there. Basically gonna concentrate on shoulders, thrusters and pull ups for the next 2 weeks in preparation of Fran on Saturday and Kalsu 2 weeks later.

Hanley · 20-07-2010 02:17PM

<<Look in my eyes...>>

Foam Roll - 9 positions

Baseball - feet and calves

Hip Mobility - 5 movements

3 rounds of:
pull ups x10
dips x10
hypers x10
hyper sit ups x10

Thrusters:
22kg 2x5
42kg x5
62kg 2x5

Front Squats:
62kg x5
82kg x5
102kg x5
*drop*
82kg x10
*drop*
62kg x15

HS Seated Shoulder Press:
40kg x10
80kg x5
100kg x12-8-6rp

Kipping Pull Ups:
-each set done on the minute
21-15-9

Good session today. I rolled my calves and feet yesterday but forgot to log. They were really DOMS'd but went after them again today anyway. Gonna beat the sh!t outta them for the next while.

The warm up circuit was MUCH easier today. Incredible how quickly things pick back up. 3x12 tomorrow for sure.

Thrusters were insanely solid. HUGE drive off my shoulders and a really snappy push, so looks like all the pressing's doing me good. I'll go with a heavy set tomorrow probs around 90kg and then come back to 60kg 2x7.

Front squats because I'm worried about leg conditioning. The 100-80-60 combo was literally pull the weights off the bar and go again. Didn't feel especially tired after it, so all good there.

Shoulder strength was good on the HS presses, dunno how it compares to previous performances and I'm too lazy to check. I think it's either a PR or close to it tho.

VERY happy with the pull ups, went straight thru on all sets. 21 reps done in 26 seconds on the first set, 15 done in 21 seconds on the second set and 9 done in 12 seconds on the last set. Fancy my chances at a decent Fran time on Saturday. Gonna hit a 75%'er tomorrow, and do 21-15-9 thrusters w/ 45kg on the minute on Thursday and taper back then for Saturday.

Hanley · 22-07-2010 01:52PM

<<You never close your eyes...>>

Session 1 - 10am

Hill Sprints @ The Pope's Cross:
sprint up, jog down 3x5 (on the longer hill)

Circuit:
3 rounds of...
10 push ups
Sprint 20 meters, run back
10 sit ups
Sprint 20 meters, run back
10 air squats
Sprint 20 meters, run back

Session 2 - 11.45am

Baseball - Feet and Calves

Foam Roll - 9 positions

Hip Mobility - 5 movements

3 rounds of:
pull ups x12
dips x12
hypers x12
hyper sit ups x12

Thrusters:
22kg 2x5
42kg 2x5
62kg 2x5
82kg 2x5

Front Squats:
102kg 2x5

Military Press:
22kg x3
32kg x3
42kg x3
52kg x3
62kg x3
67kg x3
72kg x3
77kg x3
82kg x3 - PR

Kipping Pull Ups:
2x20

Well.. that was a suckfest of a day. Pretty horrific training tbh.

Took my friends younger bro out for a conditioning session in the phoenix park knowing full well that I had to lift after it. THe plan was just to get him to do sh!t but given the option of training or watching, there's only one thing I'll ever pick. Nice to get a bit of running in again tho. Even if it hurt.

The lifting was good. The circuit was pish today, even after the running an hour before hand.

Thrusters continue to progress. The 60kg'ers are RIDICULOUSLY snappy. The bar's flying off my shoulders. Even 82kg doesn't feel like any trouble anymore. Happy days.

Gonna basically try and front squat every time I'm in the gym between now and the end of the year. I'll just add like 2.5kg per week and keep it at 2x5 all the way thru.

Pressing continues to progress. Bodyweight can't be too far away now. 82.5kg x3, especially after all that work, should leave me set for 90+.

My kip's getting smooth now. I dunno how pretty it looks, but it's effective, and that's all I really care about. I'll take a moderate session tomorrow ahead of Fran on Saturday. Pray for me. The nerves are building already.

Delorentos tonight. WOOT!

Hanley · 23-07-2010 10:47PM

Hanley wrote: »

Bithday Fran:
21/15/9 thrusters w/45kg and pull ups
Time: 6 minutes dead

Oh yes I fcuking did!!!! STOKED with that. It's not often that I truly surprise myself, but today I did. I finally think I've gotten a respectable time (as in one that seperates me from normal gym goers, but is still no CF standard). So anyway... rock on!!

The progression;

3/5/09: 12 minutes 2 seconds
19/6/09: 8 minutes 32 seconds
24/7/09: 6 minutes dead

Cut my time in half in less than 12 weeks having only done the real Fran 3x in that time.

Non specific training FTW!!!

Well... it's that time of the year again. Tomorrow marks the 3rd anniversary of my 21st birthday, and the end of my career as a junior lifter.

I'm out to CRUSH Fran tomorrow. Based off how training has been going I'm on target for a very good time (~3minutes 45seconds), the only problem is a chest infection I spent all day in bed with today, but banging, drunk, broke or blitzed - Hanley never quits. So we'll see what happens.

I'll die after that... then begin to set up the BBQ and start into my bday beers

:D

G86 · 23-07-2010 10:48PM

Happy Birthday in advance!

Parsley · 24-07-2010 12:10AM

Hanley wrote: »

Well... it's that time of the year again. Tomorrow marks the 3rd anniversary of my 21st birthday, and the end of my career as a junior lifter.

I'm out to CRUSH Fran tomorrow. Based off how training has been going I'm on target for a very good time (~3minutes 45seconds), the only problem is a chest infection I spent all day in bed with today, but banging, drunk, broke or blitzed - Hanley never quits. So we'll see what happens.

I'll die after that... then begin to set up the BBQ and start into my bday beers :D

sub-4 or no BBQ/beers/celebration! :P

Molly · 24-07-2010 12:14AM

Best of luck with it, I can't think of a more disgusting birthday present

Hanley · 24-07-2010 12:32AM

Parsley wrote: »

sub-4 or no BBQ/beers/celebration! :P

Sub-4 or I'm canceling my life.

Molly wrote: »

Best of luck with it, I can't think of a more disgusting birthday present

Thanks!!

11 hours til I leave for the gym. I have butterflies in my tummy. I hate this feeling.

Hanley · 24-07-2010 10:09AM

Im scared, I feel sick and my entire body is shaking.

Most nearly be time to go after Fran. It's not funny how cripplingly terrifying this workout is.

Sangre · 24-07-2010 12:04PM

Hanley wrote: »

Well... it's that time of the year again. Tomorrow marks the 3rd anniversary of my 21st birthday, and the end of my career as a junior lifter.

I'm out to CRUSH Fran tomorrow. Based off how training has been going I'm on target for a very good time (~3minutes 45seconds), the only problem is a chest infection I spent all day in bed with today, but banging, drunk, broke or blitzed - Hanley never quits. So we'll see what happens.

I'll die after that... then begin to set up the BBQ and start into my bday beers :D

Weird.

Just back from the gym and I'm about to get ready for my birthday bbq today.

Hanley · 24-07-2010 04:35PM

Sangre wrote: »

Weird.

Just back from the gym and I'm about to get ready for my birthday bbq today.

Happy Birthday!!

Hanley · 24-07-2010 04:56PM

<<Happy Birthday to me, Happy Birthday to me... Happy Birthday dear Hanley, Happy Birthday to me...>>

I'M NO LONGER A JUNIOR LIFTER

Baseball - calves and feet

Foam Roll - 9 positions

Hip Mobility - 5 movements

Thrusters:
40kg x5
60kg x5
80kg x4
90kg x3
100kg x2

Fran:
21/15/9
45kg Thrusters
Pull Ups
TIME: 3 minutes 12 seconds - 60 second PR

Thrusters were real easy. Coulda gone to 100kg x5 but wanted to save energy.

I bossed Fran. The thrusters were P!SS. So easy. Like disgracefully simple. Straight thru em all. First round of pull ups unbroken, actually did 22. Second round of pull ups in 10 + 5. Last round I broke down and my shoulder fell apart. Popped twice but I just gritted my teeth and finished out.

Not happy with a lot of the pull ups. Had to shorten the ROM and not hit full extension to preserve shoulder health, but they're to the same standard as last time I did it, so it's a legit PR anyway.

Now... BBQ, beer and copious amount of vodka, jager and red bull. NYOM NYOM NYOM.

Inspector Coptoor · 24-07-2010 05:03PM

Well done. Serious time there.

I'll be out for vodka and red bulls later as well I'd say.
Prob in coppers after I go to cage contender.
Might see ya in coppers!

Hanley · 24-07-2010 05:07PM

Liam Henners257 wrote: »

Well done. Serious time there.

I'll be out for vodka and red bulls later as well I'd say.
Prob in coppers after I go to cage contender.
Might see ya in coppers!

Thanks dude. Tryna get a video up, but youtube doesn't like me.

And foorgive me, but Coppers'll be a total culchie-fest later with the matches on!!

I'm heading to Propaganda in The Academy so if anyone's around look out for me. I'll be the out of control moderately big guy L'Chaim'n jagerbombs. That being said, I wouldn't be all that surprised if the night ended in Coppers. Hopefully it doesn't tho.

VIS VIRES · 24-07-2010 05:15PM

Savage time on fran, sub 3 soon...
Enjoy your birthday drinks tonight, have a good one...

G86 · 24-07-2010 05:42PM

Hanley wrote: »

Fran:
21/15/9
45kg Thrusters
Pull Ups
TIME: 3 minutes 12 seconds - 60 second PR

.

Legend.

Sangre · 24-07-2010 05:43PM

Hanley wrote: »

Happy Birthday!!

You too! Cleaning and g etting ready for bbq was more tiring than gym today!

Hanley · 24-07-2010 05:46PM

Sangre wrote: »

You too! Cleaning and g etting ready for bbq was more tiring than gym today!

Tell me about it. About to pick one of the lads now and crack into making a shameless rip off of Elephant and Castle's infamous buffalo wings.

d'Oracle · 24-07-2010 06:09PM

Good work chap.
Enjoy the night.

Kev M · 25-07-2010 03:19AM

Ridiculous how much that fran time has improved in the last 8 months or so. Not bad for an old man

Hanley · 25-07-2010 10:36PM

Birthday Fran - 3 minutes 12 seconds

You'll have to excuse the pull ups, my shoulder doesn't like them.

https://www.youtube.com/watch?v=MbTBxt9xiRM

Hanley · 27-07-2010 02:38PM

<<So I showed her my bare butt...>>

Foam Roll - 8 positions

Baseball - Feet

Hip Mobility - 2 movements

Thrusters:
42kg 2x5
62kg x5
82kg x5
102kg x4.5

Front Squats:
107kg 2x5

Bench:
62kg x5
82kg x5
102kg x5
112kg x5
122kg x5

Pyramid Helen:
1,200m run
63 swings w/ 25kg 'bell
36 pull ups
800m run
42 swings w/25kg 'bell
24 pull ups
400m run
21 swings w/ 25kg 'bell
12 pull ups
TIME: 23 minutes 12 seconds

Fairly happy with today!!

Thrusters were solid, just couldn't lock the 5th rep with the 102kg out.

Front squats were solid too. I'll keep hitting them consistently.

VERY happy with the benching. First time doing anything chest related in about 4 weeks, and first bench in probably 6 weeks or so. The shoulder work's obviously helping. The 122 x5 was relatively easy too. I reckon 130 x5 will go in the next couple of weeks if I want it. I think I'll continue to ignore it for now and keep pushing shoulder strength to get thru Kalsu tho.

Pyramid Helen's an evil fcuker. The workout's essentially a double Helen. The first round is a full Helen. Think I did it in 9.45, which is around 1 minute under my PR, but doing it straight thru's a complete mind fcuk. Obviously my pace slowed down after that because the "second" Helen (rounds 2+3) took the guys of 13 minutes and 30 seconds. Evil evil evil.

kevpants · 27-07-2010 09:40PM

I wonder is there anyone at a higher bodyweight with a faster Fran time on Youtube?

I'd say you'd struggle to find one!

Fair play man that is some level of conditioning.

And the partially unlocked arms on the pullups are completely nullified by your inability to swing off the bar like an epileptic gibbon

the drifter · 27-07-2010 11:34PM

I was totally distracted by the breaking internet and resulting mushroom cloud to tell you how awesome that session was earlier on...

Hanley · 28-07-2010 12:16AM

kevpants wrote: »

I wonder is there anyone at a higher bodyweight with a faster Fran time on Youtube?

I'd say you'd struggle to find one!

Fair play man that is some level of conditioning.

And the partially unlocked arms on the pullups are completely nullified by your inability to swing off the bar like an epileptic gibbon

Ah dude I'm only about 95kg at this time. There's lots faster I'd say!! Thanks for the vote of confidence tho

And lolz I was thinking that about the arms. If I was able to butterfly kip I'd definitely be doing sub-3's!

the drifter wrote: »

I was totally distracted by the breaking internet and resulting mushroom cloud to tell you how awesome that session was earlier on...

Hahaha I woulda been too fcuked to appreciate it anyway. I need something stupid to do on Thursday. Maybe 10 rounds of Kalsu w/ 5 thrusters per round.

the drifter · 28-07-2010 12:36AM

Hanley wrote: »

Hahaha I woulda been too fcuked to appreciate it anyway. I need something stupid to do on Thursday. Maybe 10 rounds of Kalsu w/ 5 thrusters per round.

ohhh i know how ill be passing the morning in work tomorrow :P ill come up with some interesting suggestions...

Hanley · 28-07-2010 01:02AM

the drifter wrote: »

ohhh i know how ill be passing the morning in work tomorrow :P ill come up with some interesting suggestions...

Feel free to have a look at some of the CF hero workouts for suggestions. I might just man up and do Murph.

The Miseducation of Jimbo Slice

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