The Miseducation of Jimbo Slice

Hanley · 22-12-2010 10:28PM

<<Why won't it snow...>>

30 minutes Sitting around reading and eating
60+ minutes of talking and playing with Gymfreak's calves.

Hanley · 22-12-2010 10:45PM

<<She's gonna break soon...>>

IP Warm Up - 1 round of hip stuff, 3 rounds of scap work
X band walks
scap push ups
over/unders
band face pulls
hurdle steps
scap inverted rows
quad walk

C1 or 2 - whatevers

Lateral Sprint:
effort ever 15 seconds
30 efforts in 10 minutes - ewww

Work Block 1:
20kg reverse lunge x5 e/s
push ups x10
blue band pull up x6
13 rounds in 15 minutes

Agility Drill:
17 efforts in 10 minutes

Work Block 2:
40kg hang clean and press x5
10kg DB renegade rows x10
Sit ups x10
9 rounds in 15 minutes... again

The lateral sprints were bruuuutal. I think my turning and stuff's improving, but I did 50% more work so they were starting to slow down towards the end. Still trid to concentrate on nailing the turn and driving off, even if the rest of the effort was crap.

Doubled the weight on the reverse lunges, dropped 4 reps of the pull ups but came down from a green to blue band. I'll go to 8 reps next time and try to maintain the rounds I think.

I like the agility drill. It was perfect for today because I was feeling like a 1. Took circa 30 seconds recovery, but didn't time it. Just work on exploding as hard as possible thru it. Starting to lean forward a bit more and drive harder and I seem to be getting faster.

The second work block is bent. Tbh I was sandbagging the sh!t out of it cos I was wrecked and I was watching G86 test. I guess I'll get 10 rounds next time.

Will Heffernan · 22-12-2010 11:59PM

We're throwing it all in...forget Bally's...forget LA Fitness...forget 24hr Fitness....even Ben Dunne is done...I'm am closing IP and re-branding as 4hr Fitness....this is how we are going to roll http://www.fourhourworkweek.com/blog/2007/04/29/from-geek-to-freak-how-i-gained-34-lbs-of-muscle-in-4-weeks/

Hanley · 23-12-2010 08:34PM

<<His eyes are locked on hers...>>

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

S2

Bench:
60kg x8
80kg x8
100kg x3
120kg x3
130kg x3
140kg x3
130kg x5
130kg 2x4

Unsupported DB Row:
35kg x12
50kg 2x12
25kg w/ Fat Gripz x21 e/s

Plate Shifting:
5kg plates 3x60 seconds

Rolling DB Extenstions:
15kg 'bells w/ Fat Gripz 3x12

Speed Pulls (no belt):
70kg x8
120kg x8
150kg x8
180kg 8x1

Bulgarian SS:
24kg KB 4x8 e/s

Toes to bar:
3x15

Happy out with benching. I think I've done 350-500 each of pull ups and push ups over the last 4 days so I'm not exactly in an optimal state.

140 x3 is one rep off tying a PR and fresh I reckon I'd have equalled 130 x7 which is my current PR with that weight. Benching seems to be going well.

DB Rows were good. More volume there I reckon. I'll see whether Wil wants more sets or more reps. Fat Gripz are evil but I love em.

Speed pulls were decent today. Few hit and miss reps were I crowded the bar and got outta position.

Took a break and then took a crack off 30 prowler pushes (26m total) in 10 minutes but Grant basically ruined my life by f*cking up the timing. So I was 10 pushes in with 5 minutes gone. Managed to pull back and hit 20 pushes in the next 6 minutes to come in under 11 minutes. So like I'm taking that to mean I can do 30 in approximately 9 minutes and am officially announcing myself world record holder in waiting.

Hanley · 28-12-2010 05:52PM

<<One more...>>

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

S1

Safety Squat Bar Box Squats (no belt):
60kg x8
80kg x5
100kg x5
120kg x5
140kg x1
150kg 4x1
155kg x1

Single Leg DL:
27.5kg 'bells 4x8

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

Chins:
green band 2x8
bodyweight x5
+10kg x5
+20kg 5x7

Speed Bench:
60kg x8
80kg x8
90kg 3x3
100kg 3x3
85kg 3x3

45 Degree Hypers:
20kg bar x15
Blue Bands 2x15

Seated DB PC w/ Fat Gripz:
12.5kg 'bells 3x15

Barbell Roll Ups:
16kg KB w/ Green band - 3 rolls x3

The SSB actually weighs 30kg, so add 10kg to all the weights above. I'm counting it as a 20kg bar cos anything else would just be gay... It's a tough b!tch to use cos you can't lean into it and use your back cos it's constantly trying to kick you forward. As a result it's very tough on your hips. But that'll be good... means they'll get stronger. The 155 (165) was manageable, there's a vid on the way. Probably push for 160kg for 5 singles on Wednesday.

Single leg DL was alright. Bit hit and miss. Video'd tracking and it's kinda ok. Ish. Will stick with that weight next time.

KB twists get another set next time.

Chins were solid... should get 5x8 w/ 20kg next time out.

Speed bench was really good today. Waved the wegihts up and down as per Will's suggestion and the 85kg was stupidly snappy. Have a vid of all sets that I'll try to get up later.

I like the hypers wit the bands, gonna take my stance out next time a bit and keep the same band tension.

Time for some grub, then back for conditioning.... Kinda want to push the prowler. Vommage.

Hanley · 28-12-2010 05:53PM

https://www.youtube.com/watch?v=Bm-5YYYEB9Q

itsallaboutheL · 28-12-2010 07:04PM

BW?

Will Heffernan · 28-12-2010 07:22PM

itsallaboutheL wrote: »

BBW?

Yes.

itsallaboutheL · 28-12-2010 07:24PM

Will Heffernan wrote: »

Yes.

You still would.

Hanley · 28-12-2010 09:20PM

itsallaboutheL wrote: »

BW?

Still around 100kg dude.

Hanley · 28-12-2010 09:27PM

<<Holding back the flood...>>

IP Warm Up - you know the jazz by now

C Something, 1, maybe

Prowler Push:
150kg 10 trips in 10 minutes

Work Block 1:
Plyo box on platform x3
25kg DB floor press x8
30kg DB unsupported row x8
10 rounds in 15 minutes

Prowler Push:
150kg - 9 trips in 10 minutes

Work Block 2:
80kg TBDL x7
75kg swiss bar press x7
blue band pull ups x7
8 rounds in 15 minutes

Happy with the first round of prowling. Was expecting a serious drop off in conditioning since I've had 4 days off but I came thru well. Wasn't completely dead by the end of it and at no point were my legs useless. Second round of it f*cking sucked. I was not impressed when Will told me to do it. I was even less impressed at myself for b!tching out of going for 10 by adding 15 seconds rest onto my last 3 trips.

Work Block 1 was good. Again, working on explosiveness with the box jumps so brought the box up higher and reps down. No problem getting on to it so will probably go to 5 reps next time. The presses and rows were grand. Dunno where to go there.

Added weight to the second work block this week, and added a rep to all sets. Was expecting my rounds to suffer but since it's so far removed from my previous run at it I can't really compare and will use it as a baseline to work against next time. 10 rounds when I come back to it again hopefully.

Hanley · 29-12-2010 06:32PM

<<Haven't you heard...>>

IP Warm Up - the usual

Scap Pull Ups 3x10
*supersetted with*
Scap OH DB Press 3x10 w/ 15kg DBs

S2

Speed Pulls:
70kg x8
120kg x8
155kg 8x3

Bulgarian Split Squats:
24kg KB on chest 4x5

Hang Leg Raises w/ Fat Gripz:
3x8

Bench:
60kg x8
85kg x8
110kg x5
125kg 5x5

Unsupported DB Rows:
35kg x12
45kg 2x15

Hand Walks w/ Feet on Rings:
3x60 seconds

Open and Closed Chain Non-Rhythmic Shoulder Stabilisation:
3x45 seconds

Plate Shifting:
2.5kg and 5kg plates 3x60 seconds

*supersetted with*

Rolling DB Extenstions w/ Fat Gripz:
17.5kg 'bells 3x12

Good enough session...

I've a couple more scap exercises to work into the warm up now just so I'm working in all planes. Hopefully it'll pull things together even quicker.

Back to 60% on the speed pulls today and I reckon they moved better.

BSS was alright... my left leg's still tracking poorly. Have a vid to post...

The hanging leg raises with the Fat Gripz are cool. Real killer on grip. Will work towards 3x15 and then go come back down in reps and toes to bar again I think.

Benching was solid. Will reckons my shoulder's improving a bit. The 125 5x5 was tough enough but manageable. Might think of taking a shot at 130 5x5 in two sessions time. Probs gonna work up to a moderate triple later this week and just shut it down ther and come back hard next time.

Down 5kg on the unsupportd DB row but up in reps from 12-15. Depending on what Will says, may go to 20 reps with that DB before moving up.

The shoulder stability stuff is cutting edge and top secret. So I can't really say anymore. Sorry.

Planks were planks. So bleurgh.

The rolling extenstions were good. Think I'll go to 15 reps next time before moving up to the 20kg 'bells.

Hanley · 29-12-2010 06:34PM

Bench 125kg x5

https://www.youtube.com/watch?v=VaZluJX9wMw

Bench 125kg x5 - Top View (watch the difference between my right elbow position and left)

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

Split Squats (watch left knee tracking versus right)

https://www.youtube.com/watch?v=DK_7inSjCUc

itsallaboutheL · 29-12-2010 07:40PM

That second vid is mad!

discus · 29-12-2010 08:01PM

Whats the difference on your tracking on the split squats? Right knee turning inward?

d'Oracle · 29-12-2010 08:01PM

Hanley wrote: »

Open and Closed Chain Non-Rhythmic Shoulder Stabilisation:
3x45 seconds

The shoulder stability stuff is cutting edge and top secret. So I can't really say anymore. Sorry.

Not sure I want to know, that many words can't be good....

Hanley · 29-12-2010 08:08PM

discus wrote: »

Whats the difference on your tracking on the split squats? Right knee turning inward?

Right leg's tracking properly (knee, hips and ankle in line)

Left leg's bowing out - the knee's outside the line of my ankle

Watch what's going on with my left leg here;

https://www.youtube.com/watch?v=1ikRXtdo3jQ

d'Oracle wrote: »

Not sure I want to know, that many words can't be good....

If I told you, I'd have to kill you.

d'Oracle · 29-12-2010 08:12PM

Hanley wrote: »

If I told you, I'd have to kill you.

Well I don't want that....

So my imagination will have to take over.
I'm gonna imagine that its just like that video on Shoulder Stabilisation I just found on Google but performed by a guy who can't dance.

Da Za · 29-12-2010 10:56PM

You can really see a big difference with each leg going behind when doing the single leg DL's.

I don't know if it's your hips but the left leg is really going behind your right leg and not directly straight back.

What do you think the issue is here?

Hanley · 30-12-2010 12:25AM

Da Za wrote: »

You can really see a big difference with each leg going behind when doing the single leg DL's.

I don't know if it's your hips but the left leg is really going behind your right leg and not directly straight back.

What do you think the issue is here?

Yeah I hadn't noticed that actually... I'm pretty sure Will gave me a list of reasons that I've forgotten.

Probably just gonna tell me to start smoking next or something.

Will Heffernan · 30-12-2010 06:03PM

Hanley wrote: »

If I told you, I'd have to kill you.

Make a video of it...throw it up on the interweb and watch it spread...like everything else we do in IP...it'll end up everywhere with people pretending that they 'invented' it to impress their clients...put it up and time how long it takes before you see the copycats.

Personally...I don't mind people following and copying us...it'd just be nice that people gave credit where it is due.

At least in the US coaches know how to do that...here's something along the lines of what I 'd like to see.

http://www.tonygentilcore.com/2008/05/exercises-you-should-be-doing-prone-plate-switches/

Now I am not saying that I 'invented' anything but anyone that knows me and has talked to me about coaching knows I always give credit where it is due. It'd be nice to see more people do that.

Will Heffernan · 30-12-2010 06:05PM

Hanley wrote: »

Yeah I hadn't noticed that actually... I'm pretty sure Will gave me a list of reasons that I've forgotten.

Yes, that is true...I did.

Probably just gonna tell me to start smoking next or something.

That's just my way of subtly telling you that I want you to drop dead.

Hanley · 30-12-2010 08:57PM

Will Heffernan wrote: »

Yes, that is true...I did.

That's just my way of subtly telling you that I want you to drop dead.

I like it more when you comment constructively.

Hanley · 30-12-2010 09:20PM

<<Nah mean...>>

IP Warm Up - The usual
+scap pulls ups x10 at the start of each round
+scap press outs x10 w/ 15kg DBs at the end of each round

S1

Box Squats w/ Safety Squat Bar (no belt):
60kg x8
80k x3
100kg x3
120kg x3
140kg x1
150kg x1
160kg 2x1
140kg 3x3

Single Leg DL:
27.5kg 'bells 4x8

Seated KB Twists:
24kg KB 3x20

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

Speed Bench:
60kg x8
80kg x8
90kg 3x3
100kg 3x3
85kg 3x3

45 Degree Hypers - wide stance:
blue bands 3x15

*super setted with*

Seated DB PCs w/ Fat Gripz:
12.5kg 'bells 3x15

Solid.

The SSB squats were good. The 160's are actually 170, and the 140's are actually 150 but whatever. My left lat is in f*cking bits after the second single with 160kg. Happy enoguh to hit those numbers. They were reasonably solid. Kinda curious as to what my raw squat's gonna be like when I come back to it.

Not more else to comment on other than the chins - happy out with 5x8. I'll be asking Will what to do next. 25kg 5x5 maybe?

Vids of stuff below, including someone dropping an absolute CLANGER during my 85kg speed presses

170kg Safety Bar Box Squat

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

150kg x3 SSB Box Squat (ps look how jakt my quads are)

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

bodyweight +20kg x8 Chins

https://www.youtube.com/watch?v=pfpuf9Dg85o

90kg x3 Speed Bench

https://www.youtube.com/watch?v=9YTw-66L--Q

100kg x3 Speed Bench

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

85kg x3 Speed Bench and the funniest thing in IP this week

https://www.youtube.com/watch?v=F9XuQitFeI0

stevie_b · 30-12-2010 09:29PM

is your left arch flatter than the right by any chance? (which might cause your left foot to be less stable under load). your right foot remains firmly planted to the ground on the sldl, but you seem to lean on the outside edge on your left. i have a similar issue which is ultimately caused by a leg length difference.

whats the general rule on weight used doing single leg squat/deadlift compared to normal squat/deadlift? i.e. if someone's max squat is 100kg, should he be able to squat 50kg single leggedly?

Hanley · 30-12-2010 09:34PM

<<Finger and a shift...>>

Con Block 1:
Agility Drill - 5 meters out, 5 back x6
10 efforts in 10 minutes

Work Block 1:
20kg Reverse Lunges x5 e/s
Push Ups x10
Blue Band pull ups x8
10 rounds in 15 minutes

Con Block 2:
Agility Drill - 5 meters out, 5 back x6
10 efforts in 10 minutes

Work Block 2:
40kg hang clean and press x5
10kg renegade rows x5 e/s
10 sit ups
10 rounds in 15 minutes

The con blocks were ok. Really working hard on trying to get maximum drive with each step. Was covering 5 meters with 2/3 strides and having to break really hard to make it around the cones.

Work Block 1 was solid. Same numbers on the first 2 exercises as last time, added 2 reps per round on the pull ups tho. Total rounds were down 2, but total volume was up by 8 pull ups.

I was going to hang myself from one of the racks if I didn't beat my score on work block 2. Got 9 rounds the last 2 times. 10 today made me happy.

Hit up a strength sesh in the morning and then take a bit of a break (as in 2 days) over new years.

Hanley · 30-12-2010 09:41PM

stevie_b wrote: »

is your left arch flatter than the right by any chance? (which might cause your left foot to be less stable under load). your right foot remains firmly planted to the ground on the sldl, but you seem to lean on the outside edge on your left. i have a similar issue which is ultimately caused by a leg length difference.

whats the general rule on weight used doing single leg squat/deadlift compared to normal squat/deadlift? i.e. if someone's max squat is 100kg, should he be able to squat 50kg single leggedly?

Interesting question... I don't know!!

I've deadlifted 260kg so the rule is you should use 10.5% if you want to exert the same effort as me and have balance like mine, and the weakness and imbalances I have.... Sooo... to answer your question - I don't know if there is or not

Will Heffernan · 30-12-2010 09:54PM

Hanley wrote: »

Interesting question... I don't know!!

Actually it is not that interesting...but yes, it is a question...and yes, it's no surprise that you don't know the answer...why don't you facebook me the question at 1.13am in the morning and I will answer it then.

I've deadlifted 260kg so the rule is you should use 10.5% if you want to exert the same effort as me and have balance like mine, and the weakness and imbalances I have.... Sooo... to answer your question - I don't know if there is or not

If I answered questions like that I would kill myself...all answers should start with...'You see...it's like this...it's a continuum...'

Hanley · 30-12-2010 10:11PM

Will Heffernan wrote: »

Actually it is not that interesting...but yes, it is a question...and yes, it's no surprise that you don't know the answer...why don't you facebook me the question at 1.13am in the morning and I will answer it then.

No you won't. You never answer my questions anymore.

What should I do next for my chins - I got 20kg 5x8, go to 25kg 5x5 and work from there?

What should I do with my squat.. I've done 2 sessions each of straight bar, straight bar w/ bands, safety bar - each session has been working up to around 5 heavy singles.

If I answered questions like that I would kill myself...all answers should start with...'You see...it's like this...it's a continuum...'

I'll use spectrum. You can keep continuum.

Will Heffernan · 30-12-2010 10:17PM

Hanley wrote: »

No you won't. You never answer my questions anymore.

...and why is it that I won't answer your questions any more?

What should I do next for my chins - I got 20kg 5x8, go to 25kg 5x5 and work from there?

Yes.

What should I do with my squat.. I've done 2 sessions each of straight bar, straight bar w/ bands, safety bar - each session has been working up to around 5 heavy singles.

Let's fill the 1-3 spectrum...back off a little and god for extra reps. Work up for triples rather than singles.

I'll use spectrum. You can keep continuum.

F*** You.

The Miseducation of Jimbo Slice

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