The Miseducation of Jimbo Slice

Hanley · 30-12-2010 10:19PM

Will Heffernan wrote: »

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

I've gone from no questions to lots of questions, so I've maxed out the continuum?

...or is it something to do with donuts?

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

Cool. Top triples or multiple sets? Same progression over 6 sessions with different bars/bands?

F*** You.

You're a mean drunk.

Will Heffernan · 01-01-2011 11:18AM

Hanley wrote: »

I've gone from no questions to lots of questions, so I've maxed out the continuum?

...or is it something to do with donuts?

Something like that.

Cool. Top triples or multiple sets? Same progression over 6 sessions with different bars/bands?

Same loads...more volume.

You're a mean drunk.

True.

Hanley · 01-01-2011 11:54AM

Will Heffernan wrote: »

Same loads...more volume.

So you want me to do multiple triples with weights I was using for relatively tough singles?

Will Heffernan · 01-01-2011 11:58AM

Hanley wrote: »

So you want me to do multiple triples with weights I was using for relatively tough singles?

No....or rather yes, that would be awesome...just do 3 reps with what you only just got 1 with...what I want you do do is to back of a little from your top single and go for a double...that would be awesome...or a triple if you are feeling super and it is in you. I still don't want you missing reps at this stage.

Hanley · 01-01-2011 12:18PM

Will Heffernan wrote: »

No....or rather yes, that would be awesome...just do 3 reps with what you only just got 1 with...what I want you do do is to back of a little from your top single and go for a double...that would be awesome...or a triple if you are feeling super and it is in you. I still don't want you missing reps at this stage.

So not the same load at all?

But yeah fair enough... 2 sessions each with straight bar, straight bar + bands and safety squat bar, use a load that's high enough that I can hit multiple doubles and triples with, but not so high that I'm missing reps?

I'm actually very curious to see what happens my squat off of this. I'm expecting some drop off. Like I hit the 240kg off 12 squat sessions in 3 weeks with stupid volume so I was really "good" at squatting as a result... If I can even maintain that after this I'll be happy.

Will Heffernan · 01-01-2011 12:23PM

Hanley wrote: »

So not the same load at all?

Ahhh...no.

But yeah fair enough... 2 sessions each with straight bar, straight bar + bands and safety squat bar, use a load that's high enough that I can hit multiple doubles and triples with, but not so high that I'm missing reps?

Yes.

I'm actually very curious to see what happens my squat off of this. I'm expecting some drop off. Like I hit the 240kg off 12 squat sessions in 3 weeks with stupid volume so I was really "good" at squatting as a result... If I can even maintain that after this I'll be happy.

Me too.

Hanley · 02-01-2011 05:51PM

<<F*ck your honda civic...>>

IP Warm Up - The usual
+scap pulls ups x10 at the start of each round
+scap press outs x10 w/ 60kg BB at the end of each round

S2

Speed Pulls (no belt):
60kg x8
100kg x8
140kg x2
167kg 4x2
190kg x1
210kg x1
230kg x1

Bulgarian Split Squats:
32kg KB 4x5

Hanging Leg Raises w/ Fat Gripz:
3x10

Bench:
60kg x8
80kg x8
100kg x5
110kg x5
120kg x5
130kg 2x5

Unsupported Rows:
24kg KB x12
40kg KB 2x20

Closed and Open Chain Rhythmic Shoulder Stabilisation:
3 x60 seconds

Plate Shifting:
3 x60 seconds

*supersetted with*

Rolling DB Extenstions w/ Fat Gripz:
15kg DB 3x15

Felt really good going in this morning so decided to work up a bit to get some heavy weight in my hands. I find if I go too long without pulling something moderately difficult my DL goes to sh!t. The 230kg moved quite smoothly, probably could have gone to 240kg which would have been an all time beltless PR. Speed pulls seem to be going the job.

Increasing the weight on the BSS's doesn't really seem to have any effect on their difficulty. Weird. Might start using a bar to load them??

The hnaging leg raises w/ Fat Gripz were MUCH easier today. I'd say there was less fatigue there on my grip since I haven't trained in two days.

Benching was very, very solid. I didn't have high hopes for it cos I'd been pushing it relatively hard for the last few weeks so I was expecting to have a down day today, but 120kg x5 felt good so rocked on to a couple of 5's with 130kg.

The unsupported KB rows are weight. Much more stress on my biceps and shoulders. Dislike.

The shoulder stabilisation stuff just sucks. Total annoyance, but necessary.

Gonna up the weight on plate shifting next time and trot on to 17.5kg 'bells for the rolling extensions.

230kg beltless pull

https://www.youtube.com/watch?v=4IU3X2xa3uo

130kg x5 bench

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

Hanley · 02-01-2011 06:21PM

Hanley wrote: »

<<F*ck your honda civic...>>

IP Warm Up - The usual
+scap pulls ups x10 at the start of each round
+scap press outs x10 w/ 60kg BB at the end of each round

S2

Speed Pulls (no belt):
60kg x8
100kg x8
140kg x2
167kg 4x2
190kg x1
210kg x1
230kg x1

Bulgarian Split Squats:
32kg KB 4x5

Hanging Leg Raises w/ Fat Gripz:
3x10

Bench:
60kg x8
80kg x8
100kg x5
110kg x5
120kg x5
130kg 2x5

Unsupported Rows:
24kg KB x12
40kg KB 2x20

Closed and Open Chain Rhythmic Shoulder Stabilisation:
3 x60 seconds

Plate Shifting:
3 x60 seconds

*supersetted with*

Rolling DB Extenstions w/ Fat Gripz:
15kg DB 3x15

Felt really good going in this morning so decided to work up a bit to get some heavy weight in my hands. I find if I go too long without pulling something moderately difficult my DL goes to sh!t. The 230kg moved quite smoothly, probably could have gone to 240kg which would have been an all time beltless PR. Speed pulls seem to be going the job.

Increasing the weight on the BSS's doesn't really seem to have any effect on their difficulty. Weird. Might start using a bar to load them??

The hnaging leg raises w/ Fat Gripz were MUCH easier today. I'd say there was less fatigue there on my grip since I haven't trained in two days.

Benching was very, very solid. I didn't have high hopes for it cos I'd been pushing it relatively hard for the last few weeks so I was expecting to have a down day today, but 120kg x5 felt good so rocked on to a couple of 5's with 130kg.

The unsupported KB rows are weight. Much more stress on my biceps and shoulders. Dislike.

The shoulder stabilisation stuff just sucks. Total annoyance, but necessary.

Gonna up the weight on plate shifting next time and trot on to 17.5kg 'bells for the rolling extensions.

230kg beltless pull
https://www.youtube.com/watch?v=4IU3X2xa3uo

130kg x5 bench
https://www.youtube.com/watch?v=VZaNc_dHEtc

All updated

Hanley · 03-01-2011 05:59PM

<<F*cking Hoff Style...>>

IP Warm Up - The usual
+scap pulls ups x10 at the start of each round
+scap press outs x10 w/ 60kg BB at the end of each round

S1

Box Squats w/ belt (parallel box):
60kg x8
80kg x8
100kg x3
120kg x3
*belt*
140kg x3
160kg x2
180kg x2
185kg x2
190kg 2x2, 1x3

Single Leg Deads:
30kg 'bell 4x8

Seated KB Twists:
32kg KB 3x20

Chins:
green band 2x8
bodyweight x5
+10kg x5
+25kg 5x5

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

45 Degree Hypers (wide stance):
blue bands + 10kg on chest 3x12

Seated DB PCs:
15kg 'bells w/ Fat Gripz 3x12

Good training today... I'm feeling very fresh again.

The box squats were very solid. Even wit the 190kg I mighta pushed a hard 5 out. I did 180kg 6x1 with no belt about 3 weeks ago so that's a solid enough improvement. I'll push on for 200kg x3 next time out and see what happens before moving onto banded squats.

Single leg DLs were good too. Stick with that weight next time before moving on.

KB Twists were alright. Started to sit up more on the last set and it makes it tougher. I'll do all sets more upright next time before deciding on progression.

Weighted chins were solid. 5x6 next time out I suppose. Getting to 5x8 w/ 25kg might be a challenge.. but we'll give it a shot.

Speed pressing was good today. Probably stick with the waving again next time.

Gonna change to double red band for the 45 degree hypers next time and kill myself. The pull with the altered foot position's weird... very hamstring and middle back.

Seated DB PCs - more reps, same weight.

Will Heffernan · 03-01-2011 06:04PM

Weird. Seems almost like you are getting stronger? Weird.

Hanley · 03-01-2011 06:10PM

Will Heffernan wrote: »

Weird. Seems almost like you are getting stronger? Weird.

Define "stronger"?

Will Heffernan · 03-01-2011 06:18PM

Hanley wrote: »

Define "stronger"?

As in your 20 rep squat sounds like it would of improved.

Hanley · 03-01-2011 06:32PM

Will Heffernan wrote: »

As in your 20 rep squat sounds like it would of improved.

Cool.

How's training going?

Will Heffernan · 03-01-2011 06:34PM

Hanley wrote: »

Cool.

How's training going?

Just one more cup of coffee to finish and 2 more cigarettes to smoke and I'll be warmed up and good to go.

Will Heffernan · 03-01-2011 06:39PM

Hanley wrote: »

I'll push on for 200kg x3 next time out and see what happens before moving onto banded squats.

Sounds good.

KB Twists were alright. Started to sit up more on the last set and it makes it tougher. I'll do all sets more upright next time before deciding on progression.

Doing them properly often makes it more difficult. You'll find that with a lot of exercises.

Weighted chins were solid. 5x6 next time out I suppose. Getting to 5x8 w/ 25kg might be a challenge.. but we'll give it a shot.

Oh well...if it is going to be hard or a challenge you might as well just not bother and stick with what you are comfortable with.

Speed pressing was good today. Probably stick with the waving again next time.

Looked good...and yes wave through in your next session.

Gonna change to double red band for the 45 degree hypers next time and kill myself. The pull with the altered foot position's weird... very hamstring and middle back.

Good.

Hanley · 03-01-2011 06:54PM

Will Heffernan wrote: »

Sounds good.

Doing them properly often makes it more difficult. You'll find that with a lot of exercises.

Yeah.... and training's harder than not training.

Oh well...if it is going to be hard or a challenge you might as well just not bother and stick with what you are comfortable with.

Alright sweet. Didn't think I could do that.

Will Heffernan · 03-01-2011 07:13PM

Hanley wrote: »

Yeah.... and training's harder than not training.

I wouldn't know...about the training bit that is.

Alright sweet. Didn't think I could do that.

Don't worry...I've extremely low expectations of you...it should be easy for you to live down to them. As soon as it gets too much for you...just give up.

littlefriend · 03-01-2011 07:40PM

Will Heffernan wrote: »

As soon as it gets too much for you...just give up.

But Will ''Two words ya never hear... "Hanley quit"

Hanley · 03-01-2011 07:46PM

littlefriend wrote: »

But Will ''Two words ya never hear... "Hanley quit"

I like you.

Will Heffernan · 03-01-2011 07:48PM

littlefriend wrote: »

But Will ''Two words ya never hear... "Hanley quit"

Two words ya never hear... "Hanley quiet"...more like it.

littlefriend · 03-01-2011 07:48PM

Hanley wrote: »

I like you.

Ta :cool:

littlefriend · 03-01-2011 07:49PM

Will Heffernan wrote: »

Two words ya never hear... "Hanley quiet"...more like it.

Anything to distract you from me tomorrow is good.

Hanley · 03-01-2011 07:57PM

Will Heffernan wrote: »

Two words ya never hear... "Hanley quiet"...more like it.

I can play too... "Will Train"

Hanley · 03-01-2011 07:59PM

littlefriend wrote: »

Anything to distract you from me tomorrow is good.

Waaaaiiit.... are you another internet stalker???

littlefriend · 03-01-2011 08:34PM

Hanley wrote: »

Waaaaiiit.... are you another internet stalker???

haha no definitely not. I was saying that to Will. I'm going to ip tomorrow and I need him to kind of forget I am there. I'm an unfit mess with all the trimmings atm

Hanley · 04-01-2011 10:33PM

<<Keep on moving when the light's on...>>

IP Warm Up - The usual
+scap pulls ups x10 at the start of each round
+scap press outs x10 w/ 60kg BB at the end of each round

C1(?)

Prowler Push:
80kg - 18 trips in 10 mintues

Work Block 1:
Plyo box on platform x5
25kg DB Floor Press x10
30kg Unsupported Row x5 e/s
10 rounds in 15 minutes

Prowler Push:
80kg - 16 pushes in 10 minutes (11 of those coming in 5.5 minutes)

Work Block 2:
60kg front squat x5
80kg swiss bar press x6
red band neurtal pull ups x7
9 rounds in 15 minutes

Roll Ups:
24kg KB and green band - 3 rolls x3

Good session. First time hitting conditioning fully fresh in a while. Was hoping to take a run at 160kg 10 in 10 on the prowler but Will said go light and fast. First round wasn't really too bad. Probably shoulda gone for 20 but bottle it from 5 mintues to 8 minutes taking 45 second intervals instead of 30. Did 30's either side.

Second prowler run was hmmmmm.... First 4 mintues was with a GAA team so longer breaks pushing as hard as I could, then I went balls out for the last 6 minutes and walked away jelly legged.

25% more total work on the box jumps (3 reps to 5) and floor presses (8 reps to 10) today and maintained rounds. So happy out. Might last a plate on top of the box on the platform next time and go for 3's again.

Had to sub front squats for TBDLs cos they were in use. Added 5kg and dropped a rep from the swiss bar press, and was up a round so like 3% total tonnage increase. Same reps with the pull ups but was down a band. Dunno where to go from there, more weight or more rounds?

itsallaboutheL · 04-01-2011 11:26PM

Hanley wrote: »

150kg x1 - that's actually an all time PR, last time I lay on a bench was

it's no 152.5

:pac:

Hanley · 04-01-2011 11:57PM

itsallaboutheL wrote: »

it's no 152.5 :pac:

Hahahaha you're some prick.

Will Heffernan · 05-01-2011 01:51AM

Hanley wrote: »

Dunno where to go from there, more weight or more rounds?

Simple...100kg low handle TBDL, 100kg Swiss Bar Bench, your 100kg fat ass for Pull Ups...all for 5 reps each and 12 sets in 15 minutes would be your end target...plan and work backwards from there.

Hanley · 05-01-2011 02:11AM

Will Heffernan wrote: »

Simple...100kg low handle TBDL, 100kg Swiss Bar Bench, your 100kg fat ass for Pull Ups...all for 5 reps each and 12 sets in 15 minutes would be your end target...plan and work backwards from there.

How long have I got before iP14 comes out?! Or can I just keep at that til I get it done.

The Miseducation of Jimbo Slice

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