The Miseducation of Jimbo Slice

Hanley · 30-08-2010 05:52PM

itsallaboutheL wrote: »

that's very acceptable.

You do realise then when my press goes up, my bench follows tho, right?

itsallaboutheL · 30-08-2010 07:53PM

Hanley wrote: »

You do realise then when my press goes up, my bench follows tho, right?

not as much as if you went straight after the bench though!

2 weeks is all i need

cardio,shoot me · 30-08-2010 07:56PM

yea, me too.........

Hanley · 30-08-2010 08:10PM

itsallaboutheL wrote: »

not as much as if you went straight after the bench though!

You'd be surprised!!

2 weeks is all i need

cardio,shoot me wrote: »

yea, me too.........

For what, lads?

itsallaboutheL · 30-08-2010 08:16PM

i just want to be sure i have a better bench than you :pac:

i think cardio's waiting for his balls to drop.

Hanley · 30-08-2010 08:20PM

itsallaboutheL wrote: »

i just want to be sure i have a better bench than you :pac:

i think cardio's waiting for his balls to drop.

Better, or higher?

I'm sure I'll have something to say about both when I choose to test.

itsallaboutheL · 30-08-2010 08:24PM

Hanley wrote: »

Better, or higher?

I'm sure I'll have something to say about both when I choose to test.

higher.

Hanley · 31-08-2010 10:30PM

<<Like shooting starts...>>

Bench:
60kg 2x5
80kg x3
100kg x3
120kg x3
130kg x7 - PR

Dumbbell Bench:
42.5kg 'bells x15-8-5rp

Military Press:
60kg 2x5

Dumbbell Preacher Curls:
15kg 'bell x10
20kg 'bell 3x10

Herrrrro bench PR!!! That's +2 reps on my best with 130kg and I've been waiting about 18 f*cking months for it. Dunno where it came from. Did 125 x6 last week, 130 x4 a couple of weeks ago and then this tdoay.... with DOMS'd ass triceps and no wrist wraps. Weird. I'll take it tho

Better set a goal of 140 x8 or something crazy for year end now.

Was extra surprised considering I was in a 4.5 hour long exam today (it went alright, I think!), only had about 3 hours sleep last night, so had to nap before the gym cos I was so tired and was full up on KFC. No wrist wraps either, and my upper back is still FUBAR'd.

Happy out with the dumbbell pressing, I'd like to hit 15 reps with 50kg as the next goal.

The rest of the stuff was fluff. I'm on a rampage to get jersey shore'd up ASAP so am training the f*ck outta my arms and buying all my clothes off Ed Hardy.

Gonna just keep hitting lifts this week and implement a 3 week plan from next Monday. Smolov Press will be at it's core, along with Coan-Phillipi.

d'Oracle · 31-08-2010 10:36PM

Hanley wrote: »

Gonna just keep hitting lifts this week and implement a 3 week plan from next Monday. Smolov Press will be at it's core, along with Coan-Phillipi.

The full base cycle or the Junior thingy?

Hanley · 31-08-2010 10:52PM

d'Oracle wrote: »

The full base cycle or the Junior thingy?

Base only!! I'll see what happens after that, but don't be surprised to see my bench getting a whack of the base cycle too.

Smolov junior doesn't count and should never be referred to as "Smolov"

podge57 · 31-08-2010 11:56PM

Hanley wrote: »

I'm on a rampage to get jersey shore'd up ASAP so am training the f*ck outta my arms and buying all my clothes off Ed Hardy.

I hope this doesn't include wax, sunbeds and/or fake tan...

Hanley · 31-08-2010 11:57PM

podge57 wrote: »

I hope this doesn't include wax, sunbeds and/or fake tan...

Haha it doesn't include Ed Hardy either. Mostly just getting bigger guns and a bigger attitude tbh.

d'Oracle · 01-09-2010 12:12PM

Hanley wrote: »

bigger attitude tbh.

You can train that?

Hanley · 01-09-2010 10:27PM

d'Oracle wrote: »

You can train that?

Yeah... not that hard either!!

Hanley · 01-09-2010 10:31PM

<<Looking for a style like mine, you can't find it>>
One Arm Dumbbell Press:
17kg x5
22kg x5
30kg x5

Seated Press:
60kg x5
70kg x5
82kg x3
60kg 2x12, 1x11, 2x6 - paused

Skull Crushers:
32kg x10
37kg x10
42kg x10
47kg x10

Pushdowns w/ twist out:
3x12

HS Leg Press:
120kg x5
160kg x5
200kg x5
230kg x12-8-5rp

Grand sesh. Seated Press is nice. That'll be introduced post Smolov Press.

One arm dumbbell presses KILL my back. Really badly. Strange.

Last set of skulls was all out and the pushdowns burned something nice.

HS Leg Press was cool. Rest pausing was awesome, my quads'll be sore tomorrow.

Just keeping everyything ticking over during exam week and gonna hit it hard with Smolov Press anD Coan Phillipi from next week on.

Hanley · 03-09-2010 05:56PM

<<Went a little like this....>>/

Squat:
70kg x5
100kg x5
130kg x5
160kg 2x5

Military Press:
40kg x3
50kg x3
70kg x1
80kg x1
90kg x1
95kg x miss

Barbell Preacher Curl:
30kg x25-12-7rp

Incline Dumbbell Curl:
17.5kg 'bells 2x8

Machine Preacher Curls @ Door:
plate 20 x10
plate 25 2x10, 1x15

Mneh session. Still very tired from all my exams etc.

Squats were tough enough on my back, very stiff after them. Shoulders felt ok low bar tho.

Press was grand, wanted to establish a training max for Smolov Press. I'll go off 95% of that and hope to see PR's.

Curls for the girls.. .the usual.

Hanley · 05-09-2010 09:31PM

Climbed the Great Sugar Loaf on Saturday. Started from the GAA club (the long walk) for those of you who know it. Anyone who claims to have climbed it from the short walk's a liar and a fake!!

Took like 3+ hours total, including going off trail, getting GROSSLY LOST, falling 1,000x and wanting to kill the person I was walking with. Good craic tho!

DOMS were unreal from it. Took today off training. Smolov Press starts tomorrow. Running it off 95% of 90kg, and by my calcs I should be good for 95+ at the end of the 3 week cycle.

d'Oracle · 05-09-2010 11:28PM

How did you get lost on the sugarloaf???:D

Hanley · 06-09-2010 10:14PM

d'Oracle wrote: »

How did you get lost on the sugarloaf???:D

Two reasons:

1) I let a girl lead the way down

2) When given the choice of going two directions, I ALWAYS pick the wrong one. Anyone who knows me well enough knows they can navigate by doing the opposite of my gut.

Sangre · 06-09-2010 10:22PM

Hanley wrote: »

Two reasons:

1) I let a girl lead the way down

2) When given the choice of going two directions, I ALWAYS pick the wrong one. Anyone who knows me well enough knows they can navigate by doing the opposite of my gut.

So when faced with the options of up and down, you choose down?

Hanley · 06-09-2010 10:33PM

<<In this room of darkness...>>

Smolov Press - Week 1, Day 1:
40kg x5
60kg 4x9

Squats:
60kg x5
100kg x5
130kg 2x5

Dumbbell Floor Press:
42.5kg 'bells 2x5 - dislike

Double Overhand Barbell Hold:
110kg x30 count
130kg x"
140kg x"
150kg x"

EZ Bar Hub Lift:
+5kg 3 x10 count

Rolling Dumbbell Extenstions:
20kg 'bells 3x12

Pushdowns (straight bar on good pulldown machine):
plate 30 x10
plate 37 3x10

Pushdowns (w/ rope splitting to side on "ab stack"):
1x20

First day of Smolov Press, went alright.

Squatting was grand, upper back was stiff and everything's still stiff and DOM'd from Saturday. Was going to DL tomorrow but I really don't think my back's up to it so think I'll just go do mobility, rolling and gunz tomorrow.

Dumbbell floor press was sh!te. Impossible to get into position and very uncomfortable on my right shoulder.

Grip work because it's a major weak point. The EZ bar hub lift is from a Diesel Crew vid. Basically get on something high like a bench or step, pinch grip the sleeve of the EZ bar and let it hang straight down. I had a 5kg plate on the far end. Really nice movement.

Putting some effort into training my arms for the next two months as well. Will probably rotate exercises on a 3 week basis.

Hanley · 06-09-2010 10:34PM

Sangre wrote: »

So when faced with the options of up and down, you choose down?

More when left or right, and left's the correct option, I go right!

But now I've learned that I do it. So I can just go against my gut.

d'Oracle · 06-09-2010 10:42PM

Hanley wrote: »

Two reasons:

1) I let a girl lead the way down

2) When given the choice of going two directions, I ALWAYS pick the wrong one. Anyone who knows me well enough knows they can navigate by doing the opposite of my gut.

Actually I can see how that could happen on the Glen side.
Try better mountains now.

Hanley · 06-09-2010 10:51PM

d'Oracle wrote: »

Actually I can see how that could happen on the Glen side.
Try better mountains now.

Please tell me the Glen side is the one that faces towards the dualler and GAA pitch...

And yah i wanna start hiking a bit more. It's good GPP. Where else near is good?

Near = Dublin or surrounding area - say 60ish minutes from the city centre.

d'Oracle · 06-09-2010 11:17PM

Hanley wrote: »

Please tell me the Glen side is the one that faces towards the dualler and GAA pitch...

And yah i wanna start hiking a bit more. It's good GPP. Where else near is good?

Near = Dublin or surrounding area - say 60ish minutes from the city centre.

Yep.

Throw an extra 15-20 min from Kilmac and you can get to Roundwood. Thats basically the hikers playground.

Glendalough is about 5-10 min further. Walk the Military road, up onto the spinc and then up derry bawn for a good walk. Or maybe go up the spinc first cos the steps are a bastard.

The other side of glendalough has some apparently good ones but we haven't hit them yet.

I did Scarr and Kanturk which goes from down by the scout centre at lough dan, a few weeks back. If you go up Scarr and Down Kanturk you will get a decent climb. Great views of the mountains up there. That's the closest good one I have done 5-10 from roundwood. But there may be a few closer.

Glenmalure is a bit further, you have to drive up over the mountains from Laragh but there are some good walks. Can't remember the name of the hill but there is a great one on the road which heads over west. Its maybe 5 min from the lodge. Obviously Lug is there too, but awesome as it is, you may want a guide for that. Makes a good day with mates though.

Hanley · 06-09-2010 11:32PM

d'Oracle wrote: »

Yep.

Throw an extra 15-20 min from Kilmac and you can get to Roundwood. Thats basically the hikers playground.

Glendalough is about 5-10 min further. Walk the Military road, up onto the spinc and then up derry bawn for a good walk. Or maybe go up the spinc first cos the steps are a bastard.

The other side of glendalough has some apparently good ones but we haven't hit them yet.

I did Scarr and Kanturk which goes from down by the scout centre at lough dan, a few weeks back. If you go up Scarr and Down Kanturk you will get a decent climb. Great views of the mountains up there. That's the closest good one I have done 5-10 from roundwood. But there may be a few closer.

Glenmalure is a bit further, you have to drive up over the mountains from Laragh but there are some good walks. Can't remember the name of the hill but there is a great one on the road which heads over west. Its maybe 5 min from the lodge. Obviously Lug is there too, but awesome as it is, you may want a guide for that. Makes a good day with mates though.

I don't understand any of the things you just said... best head off to google.

Any of those places get me high with good views?! Was bull'n at the top of the Sugar Loaf, the entire thing was covered in cloud. Couldn't see more than 15-20 feet down.

d'Oracle · 07-09-2010 12:40PM

Hanley wrote: »

I don't understand any of the things you just said... best head off to google.

Any of those places get me high with good views?! Was bull'n at the top of the Sugar Loaf, the entire thing was covered in cloud. Couldn't see more than 15-20 feet down.

That military road bit should say miners road....:o

The mountain decides what you can see at the top James, nothing else. If she says its cloudy, you are blind.
Only thing you can do is watch the weather and hope for the best.

Basically send me a PM nearer the time and I will give you directions to Scarr.

Hanley · 07-09-2010 07:34PM

d'Oracle wrote: »

That military road bit should say miners road....:o

The mountain decides what you can see at the top James, nothing else. If she says its cloudy, you are blind.
Only thing you can do is watch the weather and hope for the best.

Basically send me a PM nearer the time and I will give you directions to Scarr.

Cheers dude. Much appreciated!!

Hanley · 07-09-2010 07:39PM

<<I don't even wanna go to bed...>>

Foam Roll - 8 positions - GLOOOOORIOUS!!

HS Leg Press:
80kg x10
120kg x10
160kg x9-5-4rp
120kg x20

Standing Single Leg Curls:
plate 12 x12
plate 15 x12
plate 20 x12
plate 25 3x10

Barbell Preacher Curl:
35kg x21-10-6rp

Incline Dumbbell Curls:
17.5kg 'bells x12, x6

Seated Dumbbell Curls:
17.5kg 'bells 2x12

Time to start actively training my legs again.

The HS leg press was done with the seat in pretty much the bottom position and my knees around my ears. All reps were dead stopped. Gonna add 10kg per week for the next 6 weeks or so and see what happens.

Leg Curls were grand... Probs stick with that weight next week and try for 2x12 and a set of whatever.

Preachers were fair whopper again today. REALLY nice feeling right down where my arm's small.

Died on the inc dumbbell curls. Dunno what happened. May have just wussed out. Same weight next week and 2x12.

Seated curls were aight. Stick with that weight again next week and add a set.

Hanley · 08-09-2010 10:02PM

<<I ain't undercover...>>

Smolov Press - Week 1, Day 2:
40kg x5
65kg 5x7

Dumbbell bench:
50kg 'bells x5 - f*ck off, chest work

Skull Crushers:
30kg x10
40kg 5x10

Tate Press:
10kg 'bells x20-20-20rp

Cable Row (middle machine, med. grip parallel handle):
plate 45 x10
plate 60 5x10

Seated Dumbbell Powercleans:
6kg 'bells 3x15

Crosstrainer:
level 12 x10 minutes
level 13 x10 minutes
level 14 x10 minutes
30 minutes total

Ummm mixed bag today.

Smolov Press was alright. Think there's a chance I'll add 5kg next week as planned and get thru it. I'll extend the rest periods cos todays were quite short.

I don't know what the fcuk is going on with my shoulders but they will.not.let.me.bench.with.dumbbells. Damn body's self preservation instinct. Dunno what to be doing now. Might jsut bench 2x per week and leave it at that. Something moderate and easy. 110 x5, 120 x3, 130 x1 or something along those lines.

Skulls were alright. I'll go up 2.5kg next week. Gonna try to get a 4-5 week run on these and end up going over 50kg for 5x10.

Tate presses were obviously too light, but I don't really like them anyway so maybe that was for the best. I need a tricep exercise that's not rolling dumbbell extenstions, pushdowns of any sore or skull crushers. Anyone got any suggestions? And it can't be compound or crazy taxing like cgbp. If all else fails I'll just do 80kg 4x10 on em or something.

Back to back work. I really don't know how my back's gonna let me DL tomorrow so we'll see what happens there.

Cardio cos I'm sick of being a fat cnut. I've 2 weeks in work from Monday before I'm on 2 weeks of annual leave. I want to lose 4kg in that period. I'll check my weight in the morning for a starting point and post up.

The Miseducation of Jimbo Slice

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