The Miseducation of Jimbo Slice

Hanley · 14-09-2011 07:57PM

<<You don't know...>>

Back still a bit away from being ready to go again, so hit Kyuzo for some rehab...

Traction - 10 minutes

Mobility stuff - 3 rounds:
wall taps x10 e/s
side lunge
quad walk
dislocates x10
sumo walk
wall squats x5 e/s

Foam rolling - lots

Traction - 5 minues

I dunno how much any of that stuff will help, but I feel better now than I did this afternoon!

Barry.Oglesby · 15-09-2011 10:24AM

Phaggotry.

Hanley · 15-09-2011 09:02PM

Barry.Oglesby wrote: »

Phaggotry.

Yup - but at least my back's gone from not being able to stand up straight on Tuesday to "fixed" now.

Hanley · 15-09-2011 09:06PM

<<Enjoy yourself...>>

Reverse Hypers:
50kg x12
70kg 3x12

Mobility - as per yesterday

Cleans:
60kg 2x3
80kg x2
90kg x2
100kg x2
110kg x1
120kg x1
105kg 3x2

Thrusters:
60kg x3
70kg x2
80kg x1
90kg x1
95kg x1
85kg x2
75kg x5

Front Squats *s/s* bodyweight pull ups:
60kg x5 s/s x5
70kg x5 s/s x5
80kg x5 s/s x5
90kg x5 s/s x5
100kg x5 s/s x5

Incline DB Bench:
30kg DB x15-9-7rp

*60 second fly stretch w/ 12.5kg DBs

Chins:
+15kg 5x3

EZ Bar Curls:
+20kg 10x10

What a dreadful workout. This must be what being "normal" feels like. Pathetic.

FunkZ · 15-09-2011 09:08PM

Mobility? MOBILITY! I'm robbing all of that stuff man, I can't find any good mobility articles for some reason :pac:

Edit: Low and behold I find a class hip mobility video on Youtube...

Hanley · 15-09-2011 09:11PM

FunkZ wrote: »

Mobility? MOBILITY! I'm robbing all of that stuff man, I can't find any good mobility articles for some reason :pac:

Fo' realz?! Have you not read ANY of the IP logs?!

Google Mike Boyle joint by joint approach. Some good info there.

FunkZ · 15-09-2011 09:13PM

Fo' serial! I'll check 'em all out, mucho appreciato!

Hanley · 18-09-2011 09:13PM

<<I scream at you...>>

FRIDAY

BJJ - 45 minutes
-rolled like a G6, not very effectively

The rest of the weekend was spent on a double header, watching Ireland murder the Aussies, Dublin pull it out of the bag against Kerry, enjoying the lifting at the Leinster open, eating lots of chocolate in preparation for my diet thru to the CFL1 starting tomorrow, and some other bad stuff, and some good stuff too. Weird weekend.

Hanley · 19-09-2011 09:56PM

<<You say...>>

BJJ - 90 minutes
-good recovery/mobility warm up
-single leg from turtle, pop up foot and same side shin grab then twist ala single leg from standing, knee tap and charge thru if necessary
-single leg from turtle with hands gripped, pop to feet, run around towards hook leg
-EDIT: and the foot locks, how could I forget the foot locks?!
-30 minute first point roll

Messing about
-Lots of muscle ups, apparently BJJ makes you better at them now.

Good session. Felt a lot better today. Starting to be a lot happier to go to standing and take single legs when I get them now during rolls, may not be doing a great job, but the more I do them, the better they'll get. Really enjoying the class structure cos it's legging me focus on specific areas of the game for a longer time rather than just jumping about from move to move....

Had a savage 10 minute roll with Rohan mid way thru the first pointer. Complete stalemate for most of it but was really enjoyable and I was shocked not to be FUBAR'd after it.

Muscle ups continue to improve. It's actually easier to work from dead hang. Probs need to practice some false grip work. Can't really transition into multiple reps cos I keep losing it on the transition.

Diet started today.... For the record...

Weight - 92.8kg
Waist - 34 inches above belly button, 34.5 inches at love handles
Calipers - 14mm at belly button, 10mm at supra illiac

2,700kcal a day is the plan - 300g of protein and however else it falls.

Hanley · 20-09-2011 09:49PM

<<All I have are good intentions....>>

Strength

Warm Up - as usual

Reverse Hyper s/s Pull Ups:
50kg x12 s/s BW x5
70kg x12 s/s BW x5
80kg x12 s/s BW x5

Cleans:
60kg 2x3
80kg x3
95kg x1
103kg 5x3

Thruster:
60kg x5
80kg x1
90kg x1
97kg x1
80kg x3
70kg x5

Front Squat:
85kg x8
95kg x6
105kg x4

Bench:
60kg x5
80kg x5
85kg x5
90kg x5
95kg x5

Chins:
+15kg 5x5

Overhead walks:
single 7.5kg DB 2x 30m each arm
single 12.5kg DB 2x 30m each arm

Pallof Press:
x12 x15 x20

Barbell Curls:
40kg x15-7-5rp

That took about 90 minutes all in... bit of volume I guess.

RH/pull ups to help my lower back and try to help with maintaining scap retraction.

Cleans were good. Felt a bit light headed at times with them, but I'm blaming being soft on that. Weight was fine, probably good to move to 105 next time. Tekkers wise, they were hit and miss, wasn't always nailing full extension, at all!

Thrusters were fine, dropped the weight on the drop back sets a bit today just so I could get the reps in. I don't want to kill myself on them like, just get the movment back. Will move up a few kg next time.

Front squats were actually good today, surprisingly. I'd say they're slowly starting to come back. Next time my clean volume day comes around, I'll go +5kg on them all.

Bench was very handy, ready to move up there.

Chins were alright, slightly wider grip and used the cable station today. Good for a 2.5kg increase next time I reckon.

The overhead walks are cool, just arm straight up in the air and go for a stroll while trying to keep my shoulder retracted.

Pallofs and curls are probably good to move up as well.

That was actually a really good workout looking back on it. Nothing spectacular, but some solid work done.

Kcals for the day - 2,600 with 308g of protein.

Hanley · 21-09-2011 11:42PM

<<Tubular Bells...>>

BJJ - 60 minutes
-10 x5 minute rounds w/ 1m09sec break

Felt good to roll some longer rounds today. Despite being tired, fat and out of shape, the 5 minute rounds weren't too bad. All the higher intensity stuff's obviously carried over well.

Decent enough rounds... hit a nice clock choke, couple of de la riva sweeps and my hip bumps are getting better. The BJJ alphabet video series from http://kyuzogym.com/ is obviously working!!

Did a muscle up triple before training too randomly, just popped it out. A few singles and doubles, and then a few more arfter!

Hanley · 22-09-2011 09:44PM

<<I don't care who's watching...>>

Strength

Reverse Hyper s/s Pull Ups:
50kg x15 s/s BW x5
80kg 2x15 s/s BW 2x5

T-Spine mobilisation

Power Cleans:
60kg 2x3
80kg x2
90kg x2
100kg x1
110kg x1
115kg x1
118kg x1
120kg x1
108kg 2x2 - and then the wheels fell off

Military Press:
60kg 3x5

Farmers Walk:
50kg DBs x180m, took 5 stops

Incline DB Press:
20kg x15
25kg x12
30kg x9
35kg x6
40kg x5

Inverted Row:
BW 3x10

OH one arm DB walk:
12.5kg DB 4x60m each hand

Stir the pot/side bridge (hand on med ball)/GHR sit ups x12/Woodchops x12 to finish

Went in feeling like craaaaaap. Knew the workout was gonna suck, and didn't want to train, but I'm off for the next 2 days so figured short of an injury, and damage I do today will be fine by Sunday.

Really like the RH/PU warm up. And the t-spine mob was niiiiiice. 2 hockey balls taped together = filthy nice.

Power Cleans were good. Ish. Tekkers was shocking. Some good reps and some bad. 115, 118 and the first set of 108 x2 were good. THe rest were muck. Caught the 120 horribly kyphoic'd up. But sure... I caught it.

The farmers walk was cool. Want to get a death grip for BJJ (and I know Barry, but I won't be in the gi til like Wednesday at this rate so it'll do).

Incline DB was pleasantly surprising. Nearly got 6.

Inverted Rows - was wiped after 3x10, probably a sign. Gonna aim for 5x12.

The OH walk was good again, concentrating on "active" shoulder as I'm walking.

And just some random coar stuff to finish off.

I'd say the real athletes in Morton were looking at me like a weirdo I was going so much walking around with weight on the indoor track.

Hanley · 27-09-2011 09:19AM

<<It’s too late…>>

Strength (maybe that should be “power”)

Hang Cleans (IDIBTCBTMTDI):
40kg 2x3
60kg x3
80kg x2
90kg x2
100kg x1
105kg x1
110kg x1
115kg 3x1

Cleans:
80kg x2
100kg x1
110kg x1
120kg 2x1
110kg 3x2

Pull Ups:
5x6

Haven’t trained for 3 f*cking days for a variety of reasons, most of which can be blamed on them wimmin. Oh and the CF Invitational - which was an awesome day. Well done to all who took part if anyone’s reading this.

Was talking with TCB last week and he gave me a long detailed FB message telling me what to work on - the essence of which was that I’m over pulling because I’m in a bad position and not getting the bar off the ground well, and I’m slow under the bar. He recommended hang cleans/box cleans, but I’ve no boxes to work off - so hang it was. There were moments during the reps were I was kind of getting it and hitting extension well and pulling under, other times where I wasn’t. I almost feel that working with heavier weights (around 110-115) is necessary because it’s only at that point that I need to fully extend to prevent myself being lazy. I’ll mail TCB about it and get his feed back.

Cleans and pull ups were grand. Actually have one of the 120’s on vid and even tho they felt bleurgh at the time, it’s the best one I’ve since I’m back training.

Strength program started last night in CFI with yours truly as coach. REALLY enjoyed it. Working with a great group who don’t really have any movement of mobility issues so I think they’ll come along quite quickly. Stay tuned!

token · 27-09-2011 10:36AM

Hanley wrote: »

Strength program started last night in CFI with yours truly as coach. REALLY enjoyed it. Working with a great group who don’t really have any movement of mobility issues so I think they’ll come along quite quickly. Stay tuned!

Interesting, what is the format? Is it different to what they have done in years past with the strength challenges?

Hanley · 27-09-2011 10:57AM

token wrote: »

Interesting, what is the format? Is it different to what they have done in years past with the strength challenges?

I’m not fully au fait with how the strength challenge was done previously, but this initial 7 week cycle is all about just getting people squatting and deadlifting better - better form, more weight, better movmenet, and try to address and mobility/flexibility issues that are effecting those lifts. The guys are gonna squat 2x per week, SLDL one day, DL the other.

I’m gonna put a heavy emphasis on grip work and core work too because they’re 2 areas you can make broad spectrum gains from without having to do TOO much additional work. Most people don’t even realize they’ve an issue with either of those areas until they see the difference training them makes.

token · 27-09-2011 11:10AM

Hanley wrote: »

I’m not fully au fait with how the strength challenge was done previously, but this initial 7 week cycle is all about just getting people squatting and deadlifting better - better form, more weight, better movmenet, and try to address and mobility/flexibility issues that are effecting those lifts. The guys are gonna squat 2x per week, SLDL one day, DL the other.

I’m gonna put a heavy emphasis on grip work and core work too because they’re 2 areas you can make broad spectrum gains from without having to do TOO much additional work. Most people don’t even realize they’ve an issue with either of those areas until they see the difference training them makes.

Cool, sounds reasonably similar apart from more emphasis on accessory work. Good luck with it.

Hanley · 27-09-2011 01:52PM

token wrote: »

Cool, sounds reasonably similar apart from more emphasis on accessory work. Good luck with it.

Cheers dude. I'm pretty excited about it - I think the guys in my class are really going to get a lot of benefit from it.

Hanley · 27-09-2011 08:24PM

<<I got the moves...>>

Strength (skill?!)

Muscle Ups:
3x3 w/ 5 dips at the end of each set

BJJ - 90 minutes
-warm ups 'n' sh*t
-side control rounds
-side control drills
---leg near shoulder sprawled, sink hips to the mat
---transition to scarf
---scarf transition back to like a high side control at 45 degress across body
---overhook head to n/s choke, hips and head to same side, sprawl back and around
-few first point rolls
-open mat for about half an hour

Had a good old session. Nice being back on the mats today for the first time in almost a week

The side control stuff was cool, picked up some nice tips that I'd missed out on before. Really like the transition to an arm in north south choke.

Felt something go "shreddddd" in my ribs at some point during the roll but figured I may as well keep going since there was no sharp immediate stabbing pain. Right now that seems to have been a poor decision.

Still trying to work single leg stuff from turtle - not really getting anywhere wth it but I'll persist.

Muscle ups were cool - very happy to get triples for sets. The dips were grand too. Some of the muscle ups were even done without a false grip... Getting better!

Hanley · 27-09-2011 09:17PM

Saturday - >300g protein and a big f*ck of MaccyD's as my cheat meal
Sunday - >200g protein and <2,000kcals
Monday - 321g protein, 140g carbs, 97g fat = 2,700kcal
Tuesday - 322g protein, 100g carbs, 100g fat = 2,600kcal

May check measurements and sh*t tomorrow. Dieting real slowly and with no great rush. Starting to lean up a bit and not feeling crap after workouts - that'll do pig.

Hanley · 29-09-2011 07:49PM

<<Take me by the hand...>>

Strength

Hang Power Cleans:
50kg 2x3
70kg x3
90kg 5x3

Bench:
60kg x5
80kg x5
90kg x5
100kg x5
105kg x5

Chins:
BW x2 - Fuuuuuuuuuuuuu

Inverted Rows:
BW 5x10

Upper back mobilisation x a lot

Rib area was too sore to train last night. Coached the guys up to a near max attempt to establish a base line going forward - they're gonna be blown away by the number increases in 6 weeks time. I know it already.

Should have been cleaning today but didn't want to force my ribs too hard so stuck with hang power cleans with a moderate weight instead. I don't think I was extending enough on these - they just didn't feel right at all. i have a vid that I may try to get up over the weekend.

Bench was good.... it's actually starting to come back. Bar path and tekkers weren't great, and setting up too hard hurt, but decent none the less.

Ribs nearly exploded when i attempted to chin, so ehhhh pass. I did get my 5x10 inverted row quite easily tho which I was targeting as a goal 10 days or so ago - seems a bit silly now!!!

Still working on my upper back, slowly but surely coming along.

Hanley · 29-09-2011 07:50PM

<<Take me by the hand...>>

Strength

Hang Power Cleans:
50kg 2x3
70kg x3
90kg 5x3

Bench:
60kg x5
80kg x5
90kg x5
100kg x5
105kg x5

Chins:
BW x2 - Fuuuuuuuuuuuuu

Inverted Rows:
BW 5x10

Upper back mobilisation x a lot

Rib area was too sore to train last night. Coached the guys up to a near max attempt to establish a base line going forward - they're gonna be blown away by the number increases in 6 weeks time. I know it already.

Should have been cleaning today but didn't want to force my ribs too hard so stuck with hang power cleans with a moderate weight instead. I don't think I was extending enough on these - they just didn't feel right at all. i have a vid that I may try to get up over the weekend.

Bench was good.... it's actually starting to come back. Bar path and tekkers weren't great, and setting up too hard hurt, but decent none the less.

Ribs nearly exploded when i attempted to chin, so ehhhh pass. I did get my 5x10 inverted row quite easily tho which I was targeting as a goal 10 days or so ago - seems a bit silly now!!!

Still working on my upper back, slowly but surely coming along.

Hanley · 04-10-2011 09:19AM

<<All I want to do is…>>

Lifting… sigh

Hang Power Cleans:
Bar x loads
60kg 2x3
80kg x3
90kg x3
100kg x2
110kg x1
115kg x1

Power Cleans:
60kg 2x3
80kg x2
100kg x1
110kg x1
115kg 3x1
118kg 2x1

Incline Dumbbell Press:
35kg DB x10-7-6rp

Inverted Rows:
BW 3x12

OH DB Walks:
15kg DB x4 30m trips per hands

…then later in CFI

Hang Power Cleans:
60kg 2x3
80kg x2
90kg x2
100kg 5x2

Menh, bleurgh and f*ck it. I’m starting to get frustrated with my ribs now. I’m gonna train tonight and see what happens them. I’m sure they’ll just get progressively less and less sore over the next while.

Lifting was grand. Working on staying over the bar for the cleans a bit more - should be doing fulls, but don’t want to push it on my ribs yet. Certainly feeling a lot stronger on power cleans than I have in a while.

Up a DB next on the inc presses - pretty happy with how strong they were. Working towards 5x12 on inverted rows, probably get there next session.

I like the overhead walks, feels a nice kind of sore on my shoulders, and the HPCs in CFI were just to get some more volume in.

Inspector Coptoor · 04-10-2011 09:54AM

Hanley wrote:

OH DB Walks:
15kg DB x4 30m trips per hands

I like the overhead walks, feels a nice kind of sore on my shoulders.

are these done as single arm carries a la waitor carries?
are they neutral grip?

itsallaboutheL · 04-10-2011 12:16PM

are those dumbells not very light? Like i've walked 50+ meters with a 55kg db overhead, and i'm ****.

Hanley · 05-10-2011 11:14PM

TUESDAY

BJJ - 60 minutes
-first day back from a rib injury and we drill knee on belly, f*cking awesome
-how to get into position and 2 arm bar set ups

Hanley · 05-10-2011 11:23PM

<<do do do do...>>

Strength

Hang Power Cleans:
50kg 2x3
70kg x2
90kg 5x2

Power Cleans:
60kg 2x3
90kg x2
100kg x2
110kg 3x2

Floor Press:
60kg x5
80kg x5
90kg x5
100kg 2x5

Inverted Row:
BW 5x12 -

Grand session. Not much done of any significance but I was tired so just happy to get work in.

HPC's working on full extension. PCs just trying to get a good position to extend from.

Floor press was tough - goddamn detraining. Inverted rows - happy out.

Went from work to the gym, the gym to work, and work to CFI to coach. Tough day.

Hanley · 08-10-2011 06:13PM

<<Biggest hit...>>

*rib's still f*cked, starting to get p*ssed off now...

Hang Power Clean:
60kg 2x3
80kg x2
90kg x2
100kg x1
110kg 3x1

Power Cleans:
60kg 2x3
80kg x2
100kg x1
110kg x1
120kg x1 - f*cking owwww my ribs

Bench:
60kg x5
80kg x5
90kg x5
100kg x5
110kg x5 - I suck and am pathetic

Face Pulls:
like 7 sets

OH DB Walk (one hand):
20kg DB 4x 30m each hand

Doulbe Overhand Barbell Hold:
70kg x20secs
110kg x20secs
130kg x20secs
140kg x20secs

FML. I don't even know why I'm bothering to train.

Barry.Oglesby · 09-10-2011 03:59PM

Have you considered letting your ribs heal? It's s bizarre suggestion but you might be impeded by the torn intercostals. Somewhat I mean.

Hanley · 11-10-2011 12:19AM

2,450kcals, 310g of protein, 70g of carbs and 105g of fat? Good day!!

My rib "issue" persists.

gstack · 11-10-2011 09:38AM

What did you do to your ribs ?
I popped (dislocated) two of mine training , I got them popped back in fairly quickly and didnt train for about 10 days but I probably should have left it 3 weeks .
They are ok now but they will never be 100 %
Just sayin:D

The Miseducation of Jimbo Slice

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