The Miseducation of Jimbo Slice

gymfreak · 18-12-2010 03:49PM

Hanley wrote: »

I knew my conditioning would pick up quickly but I'm surprised how fast it's coming together. I got thru the prowler work without too much hassle really. I was literally dead to the world for about 20-30 minutes after the last time, couldn't move like. Today I was back up on my feet in 3-5 minutes and didn't really feel like I was going to projectile vomit at any point.

You may have been back up on your feet within 5-8mins...but in fairness..ya did take a nice 15min recovery before you next block

Hanley wrote: »

Had to stand around for about 15 minutes after this spotting gymfreak to make sure she didn't drop the bar and decapitate herself. Think her bench is up well on last week. Amazing what being in the presence of greatness can do..

We both know that you spotting me was just a nice excuse for you to have an EXTRA 15mins recovery after the original 15min that you'd already taken. You don't have to admit it..but we both know the truth. In all seriousness tho..I didn't miss a rep,,,WAIT..HANG ON..are you one of those **** spotters that upright rows the bar and pretends I did the work...damn..

Hanley · 18-12-2010 04:17PM

gymfreak wrote: »

You may have been back up on your feet within 5-8mins...but in fairness..ya did take a nice 15min recovery before you next block

Yeah... but for my 3rd run out on a C day, and after a comp on Saturday, test on Monday and training every day since, I'm happy enough. It'll come. I just need to keep ignoring you until it does.

It's going to suck for you when I'm better at both the S AND C workouts.

We both know that you spotting me was just a nice excuse for you to have an EXTRA 15mins recovery after the original 15min that you'd already taken. You don't have to admit it..but we both know the truth. In all seriousness tho..I didn't miss a rep,,,WAIT..HANG ON..are you one of those **** spotters that upright rows the bar and pretends I did the work...damn..

That was a factor...

And nah I was actually pushing down on the bar the whole time. There was at least an additional 20kg of resistance. Throw 60kg on next time. You'll easily be able to handle it.

Will Heffernan · 19-12-2010 01:00PM

Hanley wrote: »

<<Anything can happen in the next half hour...>>

IP Warm Up x3
X Band Walks
Scap Push Ups
Over/Unders
Band Face Pulls
Scap Rows
Quad Walk

C1

Prowler Push:
140kg - 10 trips in 9 minutes 50 seconds - BRRRRAAP!

Work Block 1:
Box Jumps x10
20kg 'bell Floor Press x10
25kg 'bell Unsupported Row x10
11 rounds in 15 minutes

Lateral Sprints:
Effort every 20 seconds - 30 efforts
Time - 10 minutes

Work Block 2:
40kg KB Potato Sack Squats x8
55kg Swiss Bar Press x8
Blue Band Pull Ups x8
12 rounds in 15 minutes

Foam Rolling etc...

Happy out.

Managed to get thru the warm up without a back pump, success!!

I knew my conditioning would pick up quickly but I'm surprised how fast it's coming together. I got thru the prowler work without too much hassle really. I was literally dead to the world for about 20-30 minutes after the last time, couldn't move like. Today I was back up on my feet in 3-5 minutes and didn't really feel like I was going to projectile vomit at any point.

First work block was ok. Fried my upper back tho for some reason. Up a round on Tuesday's run thru.

Again with the lateral sprints I got thru them much easier than I did on Thursday, and recovered a hell of a lot quicker too.

Had to stand around for about 15 minutes after this spotting gymfreak to make sure she didn't drop the bar and decapitate herself. Think her bench is up well on last week. Amazing what being in the presence of greatness can do.

Last work block was much easier too this time. Probs because I'd more recovery etc. Went to blue band from green for the pull ups and charged thru them fairly well. Up 2 rounds on last time.

The level of upper back and lat volume is just ridiculous. I don't think I've ever done that much work for those muscles in a week before. \\

Day off tomorrow. Gonna see if Will'll let me go two a day Monday - Thursday.

Weight was 98.8kg pre training today with a belly full of food. Down from a bloated 101.2kg on Monday.

1. 2 a days will be no problem...we just need to make sure we have your diet dialled in to ensure you are recovering properly.

2. We are going to get you through a conditioning session on the clock...THEN we'll see where you are...5 minute breaks between blocks.

Hanley · 19-12-2010 01:29PM

Will Heffernan wrote: »

1. 2 a days will be no problem...we just need to make sure we have your diet dialled in to ensure you are recovering properly.

2. We are going to get you through a conditioning session on the clock...THEN we'll see where you are...5 minute breaks between blocks.

1) Happy out. My weight's going crazy already. 101.2kg on Monday, 98.8kg on Saturday. I was bloated as hell on monday from a weekend of crap, alcohol and creatine.

2) I don't like this one.

Hanley · 20-12-2010 02:41PM

<<Time to rejoice...>>

IP Warm Up
X band walks
scap push ups
over/unders
band face pulls
hurdle steps
scap inverted rows
quad walk

S1

Box Squats w/ green bands (no belt):
60kg x8 (straight weight)
*add bands*
60kg x8
80kg x3
100kg x3
120kg x3
130kg 3x3

Bulgarian Split Squats (should have been single leg DL - I'll do em later):
+10kg x8
+20kg 2x8

Seated Russian KB Twists:
16kg x20
24kg 3x20

Chins:
green band 2x8
bodyweight x5
+10kg x5
+20kg 5x5

Speed Bench:
60kg 2x8
87kg 8x3

45 Degree Hypers:
+10kg x15
+20kg 2x15 - pump city

Seated DB PCs w/ Fat Gripz:
10kg 'bells 3x12

Good sesh. Cold in IP this morning but warmed up quickly. Getting thru the warm up easier and easier each time now

Decided not to kill myself with intensity this week and just up the volume a tad. I expect to his this workout again on Wednesday so will either push towards more bar weight or more band tension, or both. I'll probably hit up the Safety Squat Bar after that for a couple of days, assuming Will's ok with it and then get one more in with the straight bar and see where I'm at.

RE: the single leg deads, I'm an idiot. Whatever. I'll do em later.

Extra set on the KB twists. May up the weight next time.

Did +25kg x5 last week on the chins, so again decided to go with a bit more volume today and go 5x5 with 20kg. Handy enough like. Maybe a top set of 5 next time, and 5x5 with 25kg the week after.

Added 5% to the speed bench today, probably gonna come up 5% again next time and then drop back to 60% and wave the weight that weight. Bar speed with 65% this weeek was superior to 60% last week. Good sign.

The 45 degree hypers are probably the best direct erector exercise I've ever come across. Absolutely frickin' brutal. Love them.

Added the fat gripz to the DB PC's cos that's how I like to roll. My upper back's going to get absolutely raped by the renegade rows later anyway. No point in f*cking them up for the day now.

Hanley · 20-12-2010 08:59PM

<<I'm madly in anger with you....>>

Second training session of the day....

IP Warm Up
X band walks
scap push ups
over/unders
band face pulls
hurdle steps
scap inverted rows
quad walk

C2

Prowler Push:
60kg - 20 pushes in 10 minutes - easy enough

Work Block 1:
10kg reverse lunge 5 e/s
10 push ups
10 green band pull ups
12 rounds in 15 minutes - 4 round PR

Con Block 2:
2 x 40kg KB carry - 20m
15m run
Baby grant carry ~50kg - 25m
15m run
10 rounds in 10 min - Henners is a cheating bast@rd

Work Block 2:
40kg hang clean and press x5
10kg renegade rows x10
sit ups x10
9 rounds in 15 minutes - +1 round

Yeah... good workout.

Happy with the prowler work. It was fairly easy tbh. Stayed on my feet fo the entire time afterwards and walked it off. Never felt under serious pressure. Conditioning's picking up.

Work block 1 was alright. 50% improvement on last time, 12 -v- 8. Just kept going like. The 120 pull ups after weighted 5x5 chins this morning is just cruel. As I've said, the volume of lat and upper back work is outrageous. Can't wait to see what happens with my pull up score next test. I'm thinking 25...?

Con Block 2 was hoooooooorrible. Carrying that f*cking dummy is like having a fat chick sitting on your chest. Sh!te. Don't like it at all.

Second work block was bleurgh. Those rows are just a complete cabbager. And I know from m CF exp, than any metcon type workout involving sit ups is just nasty. My shoulders were absolutely ON FIRE all the way thru. Once again, I seem to be being shot with Will's volume cannon.

S2 and C1 tomorrow... probably gonna have to walk to the f*cking gym. 3.8km each way... 15km total? FML.

Inspector Coptoor · 20-12-2010 09:10PM

I still carried it. I just carried it over my shoulder and you would have got 11 rounds if you ran the 15m after each carry instead of walking!

Also, if you walk to IP tomorrow, why not bring food, rest an hour and go again?
That way you only have to walk it once.

gymfreak · 20-12-2010 09:20PM

Hanley wrote: »

C2
Con Block 2:
2 x 40kg KB carry - 20m
15m run
Baby grant carry ~50kg - 25m
15m run
10 rounds in 10 min - Henners is a cheating bast@rd.

Henners beat you again...never mind...you'll get there..someday

Hanley wrote: »

Work Block 2:
40kg hang clean and press x5
10kg renegade rows x10
sit ups x10
9 rounds in 15 minutes - +1 round
.

Seriously...how come you only have to do it with 10kg and I have to do it with 7.5kg...is there no justice in the world?

Hanley · 20-12-2010 09:20PM

Liam Henners257 wrote: »

I still carried it. I just carried it over my shoulder and you would have got 11 rounds if you ran the 15m after each carry instead of walking!

Also, if you walk to IP tomorrow, why not bring food, rest an hour and go again?
That way you only have to walk it once.

Yup.. Gymfreak said the same.

Or...... I could go one better and get you to pick me up on your way if you're going thru town and only have to half walk there and full walk home...

Inspector Coptoor · 20-12-2010 09:27PM

Hanley wrote: »

Or...... I could go one better and get you to pick me up on your way if you're going thru town and only have to half walk there and full walk home...

I'll be in IP for 10.30.
Roads will be retarded I'd say so I'll be leaving at 09.00 and will hopefully be going through Camden St, Wexford St. and Dame St around 9.30-9.45.
If that suits ya, you're more than welcome to a lift

Hanley · 20-12-2010 09:30PM

Liam Henners257 wrote: »

I'll be in IP for 10.30.
Roads will be retarded I'd say so I'll be leaving at 09.00 and will hopefully be going through Camden St, Wexford St. and Dame St around 9.30-9.45.
If that suits ya, you're more than welcome to a lift

That's bromance. I might meet you around phibsboro somewhere if that suits?

Inspector Coptoor · 20-12-2010 09:33PM

Kewl and the associated others

Will Heffernan · 21-12-2010 07:19PM

Hanley wrote: »

<<Time to rejoice...>>

IP Warm Up
X band walks
scap push ups
over/unders
band face pulls
hurdle steps
scap inverted rows
quad walk

S1

Box Squats w/ green bands (no belt):
60kg x8 (straight weight)
*add bands*
60kg x8
80kg x3
100kg x3
120kg x3
130kg 3x3

I like this...we want the opposite of progressive overloading at the moment. We want to box squat between 1 and 5 reps at the top end and to do 3 to 5 sets of it...we want to to be taxing...but for you not to fail....we want to vary the 'style' of intensity...we want to ramp up some sets in some sessions and to straight sets in others...there is a method to the madness

Bulgarian Split Squats (should have been single leg DL - I'll do em later):
+10kg x8
+20kg 2x8

Idiot.

Seated Russian KB Twists:
16kg x20
24kg 3x20

Let's go heavier and slower...grab a 30kg db and do it as slow, smooth and controlled.

Chins:
green band 2x8
bodyweight x5
+10kg x5
+20kg 5x5

Lets stick with this and try and add a rep to as many sets as possible...in an attempt to get from here to eventually getting 5x8.

Speed Bench:
60kg 2x8
87kg 8x3

Want to see this.

45 Degree Hypers:
+10kg x15
+20kg 2x15 - pump city

Seated DB PCs w/ Fat Gripz:
10kg 'bells 3x12

Good stuff.

Good sesh. Cold in IP this morning but warmed up quickly. Getting thru the warm up easier and easier each time now

We keep it cold to decrease exercise induced inflammation and allow athletes to get jakt and burn surplus calories via improved thermic production.

Decided not to kill myself with intensity this week and just up the volume a tad. I expect to his this workout again on Wednesday so will either push towards more bar weight or more band tension, or both. I'll probably hit up the Safety Squat Bar after that for a couple of days, assuming Will's ok with it and then get one more in with the straight bar and see where I'm at.

Yes...I am OK with that...singles tomorrow...5 of them.

RE: the single leg deads, I'm an idiot. Whatever. I'll do em later.

Correct.

Extra set on the KB twists. May up the weight next time.

See above.

Did +25kg x5 last week on the chins, so again decided to go with a bit more volume today and go 5x5 with 20kg. Handy enough like. Maybe a top set of 5 next time, and 5x5 with 25kg the week after.

See above.

Added 5% to the speed bench today, probably gonna come up 5% again next time and then drop back to 60% and wave the weight that weight. Bar speed with 65% this weeek was superior to 60% last week. Good sign.

Sweet.

The 45 degree hypers are probably the best direct erector exercise I've ever come across. Absolutely frickin' brutal. Love them.

Wait until you are doing rounded back extensions and we'll see what you think then.

[/QUOTE]Added the fat gripz to the DB PC's cos that's how I like to roll. My upper back's going to get absolutely raped by the renegade rows later anyway. No point in f*cking them up for the day now.[/QUOTE]
Like it...love it.

Hanley · 21-12-2010 08:03PM

Will Heffernan wrote: »

I like this...we want the opposite of progressive overloading at the moment. We want to box squat between 1 and 5 reps at the top end and to do 3 to 5 sets of it...we want to to be taxing...but for you not to fail....we want to vary the 'style' of intensity...we want to ramp up some sets in some sessions and to straight sets in others...there is a method to the madness

You been talking to that Prilepin chap or something?

Let's go heavier and slower...grab a 30kg db and do it as slow, smooth and controlled.

Alright

Lets stick with this and try and add a rep to as many sets as possible...in an attempt to get from here to eventually getting 5x8.

Fresh, 5x6 would be no bother. Should be alright doing it tomorrow.

We keep it cold to decrease exercise induced inflammation and allow athletes to get jakt and burn surplus calories via improved thermic production.

YEah. Like ice baths 'n' sh1t?

Ugh. Can't believe I did that yesterday and now I'm gonna do it again tomorrow.

Overreaching and super compensation? That sh!t better work.

Hanley · 21-12-2010 08:18PM

<<Joy to the world...>>

Session 1:

IP Warm Up
X band walks
scap push ups
over/unders
band face pulls
hurdle steps
scap inverted rows
quad walk

S2 - done in a clusterf*ck manner, because as we've established, I'm an idiot. And because Liam didn't tell me.

Bench:
60kg x8
80kg x8
100kg x5
120kg 5x5 - handy enough

Unsupported DB Row:
30kg 'bell x8
45kg 'bell 2x12
25kg 'bell w/ Fat Gripz x22r x14l - jaaays

Plate Shifting:
2.5 and 5kg plates - 60 seconds x3

Rolling DB Extenstions:
12.5kg 'bells w/ Fat Gripz 3x12

Speed Pulls (no belt):
70kg x8
120kg x8
150kg x1
170kg 8x2

Single Leg DL:
22.5kg 'bell 4x8

Toes To Bar:
3x12

I got a little excited about benching and managed to start the workout half way thru. Nigs.

Was surprised at how solid the 120kg 5x5 felt. Couple of dodgy reps mid set, but it's a long time since I benched consistently so still working on getting my groove back. Might take a crack a max rep set w/ 140kg on Thursday if I'm not too FUBAR'd - confident of 3, 5 may happen.

DB rows were grand. Dunno whether to go up in weight or do more sets? I like the drop back set with the Fat Gripz. I don't like how rubbish my grip is.

Plate shifting was grand. Might go w/ all 5kg plates next.

Speed pulls were fine. Probably get given out to for this, but I added 5% and dropped a rep, and am planning on doing the sam again on Thursday before coming back to 60% next time I hit it and hopefully seeing an improvement in bar speed.

Single DL's were more balanced today. Literally.

T2Bs were cool, getting better at hanging there too.

Hanley · 21-12-2010 08:19PM

<<I'm about to break...>>

30 minutes reading and eating (800kcals)
30 minute nap on one of the IP recliners

Rycn · 21-12-2010 08:26PM

Man this kid is so f*cking unreal

Hanley · 21-12-2010 08:37PM

<<Frantic-tic-tic-tic-tock....>>

Session number 2 for the day:

IP Warm Up - done once, except for scap stuff done 3x
X band walks
scap push ups
over/unders
band face pulls
hurdle steps
scap inverted rows
quad walk

C2

Con Block 1 - done in the boxing ring (all band resisted):
3 rounds of 3 minutes w/ 1 minute recovery;
Sprint and sprawl across the ring
Sprint one corner, mount dummy and 10 body shots
Sprint to other corner, mount dummy and 10 head shots

Work Block 1:
36 inch (I think) box jumps x5
25kg DB floor press x5
30kg unsupported DB row x5 e/s
10 rounds in 15 minutes

Con Block 2:
3 rounds of 3 minutes w/ 1 minute recovery;
Sprint and sprawl across the ring
Sprint one corner, mount dummy and 10 body shots
Sprint to other corner, mount dummy and 10 head shots

Work Block 2:
60kg TBDL x6
65kg Swiss Bar Press x6
Red Band Pull Up x6
11 rounds in 15 minutes

The absolute effort of another session...

The MMA con blocks were cool. Knuckles and sh!t all cut up now. I feels so hardcore. Think I'll go throw down my cage fighting skills at 4am in town this week.

First work block was more power focused, so upped the height of the box and the weights, and slowed down a bit. Will either try to up the reps or up the weight and match the rounds on Thursday.

Second work block saw a weight increase just because I don't think going for endurance on it woulda been a good shout all things considered. Got thru it alright again. Again, need to figure out whether to up the weight or go for more reps...

Today's conditioning workout was nice. Like obviously I'm gonna start feeling fatigued soon, so trying to bury myself with tonnes of high intensity cardio work probably isn't a great idea!

itsallaboutheL · 21-12-2010 08:47PM

Mount dummy

Bout time.

Will Heffernan · 21-12-2010 09:28PM

Hanley wrote: »

<<Joy to the world...>>

Session 1:

IP Warm Up
X band walks
scap push ups
over/unders
band face pulls
hurdle steps
scap inverted rows
quad walk

S2 - done in a clusterf*ck manner, because as we've established, I'm an idiot. And because Liam didn't tell me.

The program is designed to actually be clusterf*cked in exactly that manner...in that if your upper body is your focus then that is the the way I would do S1 and S2.

Bench:
60kg x8
80kg x8
100kg x5
120kg 5x5 - handy enough

Unsupported DB Row:
30kg 'bell x8
45kg 'bell 2x12
25kg 'bell w/ Fat Gripz x22r x14l - jaaays

Plate Shifting:
2.5 and 5kg plates - 60 seconds x3

Rolling DB Extenstions:
12.5kg 'bells w/ Fat Gripz 3x12

Speed Pulls (no belt):
70kg x8
120kg x8
150kg x1
170kg 8x2

Single Leg DL:
22.5kg 'bell 4x8

Toes To Bar:
3x12

I got a little excited about benching and managed to start the workout half way thru. Nigs.

Was surprised at how solid the 120kg 5x5 felt. Couple of dodgy reps mid set, but it's a long time since I benched consistently so still working on getting my groove back. Might take a crack a max rep set w/ 140kg on Thursday if I'm not too FUBAR'd - confident of 3, 5 may happen.

Yeah...that sound awesome...where will you be doing that...I only ask because it is obviously not at IP?

DB rows were grand. Dunno whether to go up in weight or do more sets? I like the drop back set with the Fat Gripz. I don't like how rubbish my grip is.

Plate shifting was grand. Might go w/ all 5kg plates next.

Speed pulls were fine. Probably get given out to for this, but I added 5% and dropped a rep, and am planning on doing the sam again on Thursday before coming back to 60% next time I hit it and hopefully seeing an improvement in bar speed.

Nope...I like that...fire away...you can do that at IP before you f*ck off and do that stupid bench stuff.

Single DL's were more balanced today. Literally.

T2Bs were cool, getting better at hanging there too.

Good stuff.

Will Heffernan · 21-12-2010 09:32PM

Hanley wrote: »

<<Frantic-tic-tic-tic-tock....>>

Session number 2 for the day:

IP Warm Up - done once, except for scap stuff done 3x
X band walks
scap push ups
over/unders
band face pulls
hurdle steps
scap inverted rows
quad walk

C2

Con Block 1 - done in the boxing ring (all band resisted):
3 rounds of 3 minutes w/ 1 minute recovery;
Sprint and sprawl across the ring
Sprint one corner, mount dummy and 10 body shots
Sprint to other corner, mount dummy and 10 head shots

Work Block 1:
36 inch (I think) box jumps x5
25kg DB floor press x5
30kg unsupported DB row x5 e/s
10 rounds in 15 minutes

Con Block 2:
3 rounds of 3 minutes w/ 1 minute recovery;
Sprint and sprawl across the ring
Sprint one corner, mount dummy and 10 body shots
Sprint to other corner, mount dummy and 10 head shots

Work Block 2:
60kg TBDL x6
65kg Swiss Bar Press x6
Red Band Pull Up x6
11 rounds in 15 minutes

The absolute effort of another session...

The MMA con blocks were cool. Knuckles and sh!t all cut up now. I feels so hardcore. Think I'll go throw down my cage fighting skills at 4am in town this week.

First work block was more power focused, so upped the height of the box and the weights, and slowed down a bit. Will either try to up the reps or up the weight and match the rounds on Thursday.

Second work block saw a weight increase just because I don't think going for endurance on it woulda been a good shout all things considered. Got thru it alright again. Again, need to figure out whether to up the weight or go for more reps...

Today's conditioning workout was nice. Like obviously I'm gonna start feeling fatigued soon, so trying to bury myself with tonnes of high intensity cardio work probably isn't a great idea!

From watching the speed (or more to the point the lack there of) of your ground and pound on the dummy and pear shaped bag I think I can say with certainty that the only way you would get a ground and pound victory is if your opponent died of natural causes underneath you.

Hanley · 21-12-2010 09:33PM

Will Heffernan wrote: »

The program is designed to actually be clusterf*cked in exactly that manner...in that if your upper body is your focus then that is the the way I would do S1 and S2.

Yeah I know. I did it on purpose.

Yeah...that sound awesome...where will you be doing that...I only ask because it is obviously not at IP?

Haha so when I worked up to a heavy set with 130kg that was ok, but if I do it with 140kg it's not?

Will Heffernan · 21-12-2010 09:39PM

Hanley wrote: »

Yeah I know. I did it on purpose.

You must be smarter than I give you credit for.

Haha so when I worked up to a heavy set with 130kg that was ok, but if I do it with 140kg it's not?

OK...you caught me out....what I read was 'Might take a crack a max rep set w/ 140kg on Thursday'.

Let's see what the preceding sets look like.

Hanley · 21-12-2010 11:12PM

Will Heffernan wrote: »

You must be smarter than I give you credit for.

You've seen me try and put the safey bar into the wrong hole...
I've subbed exercises between workouts by accident...
I've started mid way thru a workout cos I got excited...

Exactly how smart do you think I am? Cos unless we're talking the <40 IQ range, I'm probably not smarter than you give me credit for.

OK...you caught me out....what I read was 'Might take a crack a max rep set w/ 140kg on Thursday'.

Let's see what the preceding sets look like.

Well yeah... max reps are gonna be 3-5 like. Ya know, the number you keep telling me to aim for?

Will Heffernan · 22-12-2010 12:29AM

Hanley wrote: »

You've seen me try and put the safey bar into the wrong hole...
I've subbed exercises between workouts by accident...
I've started mid way thru a workout cos I got excited...

Exactly how smart do you think I am? Cos unless we're talking the <40 IQ range, I'm probably not smarter than you give me credit for.

All true...all of it.

Well yeah... max reps are gonna be 3-5 like. Ya know, the number you keep telling me to aim for?

OK...we all get you OK. You are right...I was wrong...savour it...it probably won't happen again for a while.

Hanley · 22-12-2010 12:33AM

Will Heffernan wrote: »

OK...we all get you OK. You are right...I was wrong...savour it...it probably won't happen again for a while.

It's entirely possible the volume cannon will have gotten me by then and it'll crush me. So ya might still get the chance to have the final laugh.

Will Heffernan · 22-12-2010 12:48AM

Hanley wrote: »

It's entirely possible the volume cannon will have gotten me by then and it'll crush me. So ya might still get the chance to have the final laugh.

It'll be cool...you only have a little bit more to go...then you will have a little bit of a break to freshen up before we start messing with your shoulders.

What you really need is a ride on the ball bike I am going to write about it in my upcoming book and I'll be able to put the university testing that demonstrated and proved that the BallBike provides 349% more core muscle activity than upright bikes in the references in the back and I'll consult with leading Irish strength and conditioning experts like Tony Quinn and that will ensure that everyone realises it's true and unequivocal awesomeness.

itsallaboutheL · 22-12-2010 12:52AM

Will Heffernan wrote: »

What you really need is a ride on the ball bike .

That made my willy cry.

Will Heffernan · 22-12-2010 01:08AM

itsallaboutheL wrote: »

That made my willy cry.

Read the 4 Hour Body...I believe there is a chapter on holding your tears in.

Hanley · 22-12-2010 10:27PM

<<MASTER...>>

IP Warm Up
X band walks
scap push ups
over/unders
band face pulls
hurdle steps
scap inverted rows
quad walk

S1

Box Squats (no belt):
*green band*
bar x8
60kg x8
100kg x3
*green and blue band*
110kg x1
120kg x1
130kg x1
140kg x1
150kg 6x1

Single Leg DL:
25kg 'bell 4x8

Seated KB Twists:
24kg KB x20
32kg KB 2x20

Chins:
green band 2x8
BW x5
+10kg x5
+20kg 5x6

Speed Bench:
60kg x8
80kg x8
95kg 8x3

45 Degree Hypers:
+20kg 3x15

Seated DB PC w/ Fat Gripz:
12.5kg 'bells 3x12

Yeah... incredibly solid today.

No idea what the band tension is at the top, doesn't really matter once bar weight increases tho. Gonna switch to SSB for a couple of weeks now.

Balance is getting better at single leg DLs. Will keep moving up in weight. Wait, I mean my proprioception is enhanced.

KB twists were a bit of a kick in the ribs today.

Happy out with chins. Lots left in the tank there. 5x7 next time will be no problem.

Bar speed on the bench was pretty good again. I'm gonna start waving the weights up and down during each workout now.

Everything else... mneh. More weight on the 45 degree hyper, same story with the DB PCs.

The Miseducation of Jimbo Slice

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