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The Miseducation of Jimbo Slice

Hanley

First, some backround. I've lifted in 5 powerlifitng competitions posting best lifts of a 220kg squat, 155kg bench and 220kg deadlift at 87.8kg, 20 years old. The squat and bench were done in IPF legal single ply gear. The deadlift in a singlet and belt.

The numbers you see below are based off best raw lifts of 185/130/190 (The deadlift is sumo, I normally pull conventional). After I run the 4 week prep cycle I'm going to re-test my numbers and depending on how it goes I'll re-run the cycle with increased numbers or perhaps think about tackling Smolov.

Anyway, here's day 1, week1.

Squats: (belted)
60kg x5
92.5kg x5
112,5kg 2x4
130kg 2x3
150kg 5x2

2 Board Bench:
70kg x5
85kg x4
100kg 2x3
112.5kg 6x3

Flys:
12.5kg 'bells 5x10

Pause Squat:
80kg x5
110kg x5
120kg 5x4

Standing Cable Crunches:
Plate 4 3x10

This was DEFINATELY a tough workout. By the first double on 150kg I was gassing, but by the time the 3rd one came around I felt alive again.

Moved onto the boards and ended up getting to the 2nd last set before I got my second wind. VERY strange feeling to feel good again after all that work.

The pause squats were always going to kill me (I HATE them with a passion) and I ended up having to drop 10kg off the bar because they just weren't gonna happen with 130. Got to the first set of 120 and was starting to feel rough. By set 3 I was dead and hoping for a third wind. It didn't come.

As I was leaving the gym (after a contrast shower) I could already feel my legs tightening up. They've only got worse since then.

Saying that Sheiko didn't look too hard on paper has really come back to bite me in the ass.

Lets see where this takes me...

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[Deleted User]

Hanley wrote: »

Chest - the way they should be done. F*ck that high swing shoulder tearing sh*t.

And here's where it gets interesting... I'm programming EXACTLY as we were advised during the cert, I'm just doing it sensibly (hopefully thus proving my point that CF done well can work, and the issue lies with the coaching and not the program itself).

This is where CF infuriates and confuses me. If the high swing is widely regarded as badbuzz why do affiliates continue to practice and coach the high swing? Why isn't CFHQ issuing some kind of directive on this? Is it ignorance? Why aren't individual affiliates taking this upon themselves?

I find this similar to the boxjump issue. Why not remove the thing that has the capacity to hurt people? It would be so easy!!!!

token

Hanley wrote: »

Make sense?

Have a few questions/thoughts but bit busy atm. I'll come back in a few hours.

Hanley

columok wrote: »

This is where CF infuriates and confuses me. If the high swing is widely regarded as badbuzz why do affiliates continue to practice and coach the high swing? Why isn't CFHQ issuing some kind of directive on this? Is it ignorance? Why aren't individual affiliates taking this upon themselves?

I find this similar to the boxjump issue. Why not remove the thing that has the capacity to hurt people? It would be so easy!!!!

KB travels a greater distance > more "power" (fxd/t) > more intensity > more "results"

If I wanna do KB work I'm going to listen to the guys who make it their business to teach it - RKC etc, not CF.

If I want to put the KB over my head and use the CF style ROM, I'll just snatch it. But I suppose that has a longer cycle time, so you can do less reps, so you're power output is lower, by CFs standards.

cmyk

columok wrote: »

Regarding the kb-swings are you going to head level or chest level? Seems like the CF swing has a lot of detractors (not really sure why).)

I've seen plenty of people swing CF style, and it just looks dangerous, lumbar hyper extension and loss of core contraction, hell most people even swing russian style incorrectly so why add range of motion. I personally don't see the benefits in a risk/reward of the american swing.

Barry.Oglesby

They don't call it the American swing do they?

cmyk

Barry.Oglesby wrote: »

They don't call it the American swing do they?

So I believe...the cold war still rages on.

Edwardius

cmyk wrote: »

So I believe...the cold war still rages on.

A bunch of them are going around calling themselves "infidels" now. This is true: I was readin the mainsite comments about three years back and someone posted something along the lines of "Isn't it dangerous that coach posts workouts online where our enemies and terrorists can get wind of it?". Cue a bunch of Afghans doing thrusters with artillery shells. They've dating websites too http://www.xfitdate.com/ and a recent journal article was interviewing someone who said she wouldn't mate with anyone that wasn't a crossfitter.
I reckon rogue are putting lead in their kettlebells and it's making everyone bonkers

Edwardius

Glassman had a justification for the overhead swings here

http://library.crossfit.com/free/pdf/25_04_kettlebell_swing.pdf

Dunno if anyone bothered testing his claims but I'd imagine that you can do a lot more swings RKC style (pulling the bell back down) than overhead in the same time. The american swing is not double the range of the RKC swing either.

cmyk

Dead Ed wrote: »

http://library.crossfit.com/free/pdf/25_04_kettlebell_swing.pdf

I genuinely tried to read that....twice.

Edit: Ok I admit I spent longer on the dating link than the Glassman link.

Hanley

Dead Ed wrote: »

Glassman had a justification for the overhead swings here

http://library.crossfit.com/free/pdf/25_04_kettlebell_swing.pdf

Dunno if anyone bothered testing his claims but I'd imagine that you can do a lot more swings RKC style (pulling the bell back down) than overhead in the same time. The american swing is not double the range of the RKC swing either.

...aaaaaaand I hate CrossFit again.

Killme00

Are you still injured? I cant compete this weekend because my neck is fubar.

Hanley

Killme00 wrote: »

Are you still injured? I cant compete this weekend because my neck is fubar.

I think I'm probably ok now. Still a bit sore, but would be willing to test it out. Only problem is, I literally do not know when I'd get to train next. I'm over in Clonskeagh all next week with work, coaching 2 of the nights, and in Cork next weekend.

It's all very mingin'. Saw your post on FB actually, that's horrific - you feeling ANY better?

Killme00

Hanley wrote: »

I think I'm probably ok now. Still a bit sore, but would be willing to test it out. Only problem is, I literally do not know when I'd get to train next. I'm over in Clonskeagh all next week with work, coaching 2 of the nights, and in Cork next weekend.

It's all very mingin'. Saw your post on FB actually, that's horrific - you feeling ANY better?

A bit better in that it only took me twenty minutes to get out of bed this morning. Difene and DVD boxsets are my friends.

I'll be there helping out on saturday so hopefully will see you there.

Hanley

<<If you wnna get down...>>

Warm Up
Cossack squats... aaaaaand that was it, but I did loads of them

Skillzz
Dead Hang Power Cleans:
50kg 2x3
70kg x2
80kg 2x2

Power Cleans:
60kg x2
80kg x2
90kg x2
100kg 5x2

MetCon (bwaaahhaha)
Squats:
60kg x5
90kg x5
110kg x5
130kg x5
140kg x5 - lol

Other stuff
Knee drops:
3x5

Single leg SLDL:
5kg DB 3x12

Ignorance was bliss... I only knew I was weak, but didn't know specifically. FML.

In good news I was extending ok on my power cleans today.

Mellor

Dead Ed wrote: »

Glassman had a justification for the overhead swings here

http://library.crossfit.com/free/pdf/25_04_kettlebell_swing.pdf

Dunno if anyone bothered testing his claims but I'd imagine that you can do a lot more swings RKC style (pulling the bell back down) than overhead in the same time. The american swing is not double the range of the RKC swing either.

I seen that before and was very close to starting a thread ripping it apart.
It's nonsense. Actually, If I'm bored later i'll go ahead and post it, soemthing to counters Hanleys massive dose of kool-aid from earlier in the week.

Hanley

Mellor wrote: »

I seen that before and was very close to starting a thread ripping it apart.
It's nonsense. Actually, If I'm bored later i'll go ahead and post it, soemthing to counters Hanleys massive dose of kool-aid from earlier in the week.

You must have missed the part a few posts previous where I gave out about that style of swing so.

Hanley

Also, major isolated glute DOMS today - FML

And I tested my pull ups yesterday - 13 dead hang, shoulder was limiting factor... wonder if I'll see any increase.

Barry.Oglesby

“Criteria for (exercise) selection include,
range of joint motion, uniqueness of line of action, length
of line of action, strength of line of action, commonness
of motor pattern, demands on flexibility, irreducibility,
utility, foundational value, measurable impact on
adherents, and, frankly, potential for metabolically
induced comfort.”

What a giant load of cock.

Hanley

<<...it's alright>>

SATURDAY

Warm Up
Cossack squats
Wall slides
Groin rotations

Skillzz

Dead hang power cleans:
50kg 2x3
70kg x3
80kg 2x3

Dead hang PC/hang PC from knees/PC:
50, 70, 80, 90 x1+1+1

Power Clean:
80kg x3
100kg 3x3

MetCon
DB SLDL 50kg x5
HSPU x5
6 rounds, 5 DB SLDLs and 2 HSPUs in 8 minutes

Other stuff
Knee drops 3x6
10kg single leg DLs 3x12
Cook hip lift 3x10

Gym was RAMMERS. Disaster.com. Wanted to do DLs w/120kg as part of the metcon but it wasn't viable so brought DBs out to the indoor track. Tore thru 5 rounds in just over 5 minutes, and then my shoulders diet - bleurgh.

Hanley

<<...never gonna turn around>>

SUNDAY:

Warm up
Cossack Squats
Wall Slides
Groin rotations

Skillzz
Dead hang power cleans:
50kg 3x3
70kg x2
80kg x2

Dead hang clean:
50kg 5x3

MetCon - 3 rounds for time:
Pull Ups x5 (strict)
GHR sit ups x15
Thrusters w/ 45kg x20
TIME: 8 minutes 54 seconds

Did some other random stuff arfter.

Horrible head ache this morning. Nigs.

Skillzz were ok - I was getting under the bar pretty well w/ the 50kg dead hang cleans.

Hamstrings are SO fatigued.

WOD was alright, very tough tho. Not nice. Not too impressed with my time tbh!!

5km run tomorrow. Fun.

itsallaboutheL

have yoy given up all that rolling around on the ground stuff?

Hanley

itsallaboutheL wrote: »

have yoy given up all that rolling around on the ground stuff?

Nah injured mate. Tore something in my ribs. Still actually a bit sore but going back next week regardless!!

the drifter

Hanley wrote: »

Nah injured mate. Tore something in my ribs. Still actually a bit sore but going back next week regardless!!

you tore something in your ribs......unless three of them are broken...stop being a pussy...

Hanley

the drifter wrote: »

you tore something in your ribs......unless three of them are broken...stop being a pussy...

Yup... or I coulda gone back training, got more injured, not got any meaningful training in anyway and be in a worse state now than I was. Good call!!

COH

Hanley wrote: »

Yup... or I coulda gone back training, got more injured, not got any meaningful training in anyway and be in a worse state now than I was.

Ah.... 'the good old days'

Hanley

<<..listen to me...>>

Warm Up
2 hours in the car trying to negotiate the floods and moronic drivers on the way to CFI

Skillzz
Coaching the 3 hardcore BAMF's who braved the floods

MetCon
Rower Intervals on C2:
500m x3 w/ 90 sec recovery

1) 1m 31.5s
2) 1m 41s
3) 1m 46.6s

Other stuff
Lots of dry heaving and a 45 minute drive home.

That row interval was f*cking MINGIN'. I normally just allow recovery as needed, but today I knew I was tight for time cos the gym was essentially closed, so I went with 90 seconds giving approx a 1:1 work to rest ratio. It was so so so ugly. I can't even describe it. Only people who've done it will understand.

From my FB - "To everyone who's homes and businesses have been effected by the floods, my sincerest commiserations.

To everyone else complaining - harden the f*ck up. I spent 2 hours trying to get to CrossFit Ireland to coach, only 3 hardy souls were able to make it, and then only managed to get a 10 minute workout of my own in before a 45 minute drive home. And ya know what... I feel amazing for it. Just another day."

Hanley

Also...

2,400kcals, 313g protein, 45g carbs, 111g fat.

Trying to stay <50g carbs for the week. This'll be interesting.

Da Za

Can you put up what you actually ate or is it against the 'charter'!

Hanley

Da Za wrote: »

Can you put up what you actually ate or is it against the 'charter'!

I assume a summation is ok...

So:
5 chicken breasts
6 scoops of whey
80g of cashews
2 dessert spoons of peanut butter
a couple of spoon fulls of turnip
3 eggs

...and I'm on course to eat 35g of carbs for the day today, with one meal left to plan. I'll be under 50g again.