The Miseducation of Jimbo Slice

Hanley · 19-11-2011 02:42PM

^^Mis-logged that 3km, shoulda been 3.25km or thereabouts, whoops.

Haven't trained all week cos I was destroyed after the GPC weekend. Stress and illness for the week followed, culminating in my exam results yesterday- passed 1 out of my 2 chartered accounting finals, so almost there.

Still felt like complete and utter monkey crap this morning, but trained today cos I said I'd help gymfreak with her DL...

Hanley · 19-11-2011 02:58PM

<<Turn it up...>>

Warm Up - 3 rounds
HSPUs x5
Cossack Squat x20
Walls slides x10
Quad walk x5 e/s
Hamstring walk x5 e/s
Talk to Squod - 1 set

Skillzz
Dead Hand Cleans:
40kg 2x3
60kg 3x3

Cleans:
60kg x3
80kg x3
90kg 3x3

Thrusters:
40kg x5
60kg x5
70kg x5
75kg x5

Front Squats:
60kg x3
90kg x2
110kg x1
130kg x1
140kg x1 - the starting point

Muscle Up Transitions:
5x3

Other
Inverted Ring Rows:
4x15

Hip flexor stretching, hamstring rolling

Happy enough wit that session. The cleans were pretty snappy. Thursters were solid too. Front squat's at a dismal 82% of my PR but hoping that the new lower body strength cycle I've developed will bring it back quick. It worked well with the guys I coached in CFI and I've gymfreak and Da Za running thru it with me too so it'll be nice to see the results it nets across the board.

Muscle up stuff was good - a solid false grip really is my limiting factor here it would appear.

EDIT: no metcon cos I can barely breathe I'm so sick. And my CF month's actually over, but I think I'm gonna keep my training structured as similar going forward. The lower body strength cycle I'm working off now essentially requires 2 days of hard squatting so I'll probably stick a hard metcon at the end of those days too and keep all my hard gym training isolated to 2x per week for recovery purposes.

Hanley · 21-11-2011 10:27PM

<<Alors en danse...>>

Warm Up - 3 rounds
HSPU x5
Inverted Ring Row x12
Cossack Squat x10 e/s
Wall slides x10
Quad walk x5 e/s
Lateral hop and land x5 e/s

Skillzz
Dead hang clean:
40kg x3
60kg 3x3

Cleans:
60kg x3
80kg x2
90kg x1
100kg x1
110kg x1
120kg x1
125kg x1, x0, x1

Front squats - day 1 of TSH/Needs_a_better_names squat cycle:
90kg 4x10

MetCon - 5 rounds for time:
Muscle ups x3
Air Squats x30
TIME: 6m 09s

Udder
Hip flexor stretching

That was an ok workout... Just went to the gym to get in and do something because my brain was tingling (that usually means I'm p!ssed off or stressed).

I like my new warm up, it's almost like a little workout in itself. I'm pretty sure I could give it or similar to some unconditioned folks and it'd knock them for 6.

Dead hang cleans felt good so I proceded to work up a bit. They broke down around 120kg. Left the second 125kg in front and missed, adjusted elbow position a bit and finished the pull for the third and it came off well enough.

The front squat cycle is an evolution of the one I used w/ my training group in CFI, and I'm getting DaZa and gymfreak to guinea pig it for back squats. I've already established it works really well for raw beginners, it'll be interesting to see how it works for those guys. I'm expecting PRs tho. Running it for my front squat, because tbh I wouldn't throw it at anyone til I'm sure it carries over to that too.

The metcon was grand. Still a bit sick so didn't want to push for anything TOO hard. It was a nice simple upper body strength/lower body lactate range one hich didn't have a massive cardio component so it was good to get back on.

token · 22-11-2011 01:08PM

What is the TSH Squat cycle? Since there will be 3 of you logging it now it would be nice to know what's going on!

Hanley · 22-11-2011 01:22PM

token wrote: »

What is the TSH Squat cycle? Since there will be 3 of you logging it now it would be nice to know what's going on!

It's a 6 week macro cycle which has 3 recurring 2 week micro cycles within it. Average weekly/micro cycle tonnage increases based increases to barbell weight.

Think of it this way - if you took smolov, spread it over 6 weeks and changed the reps and percentages you'd have something approaching it.

I'm kind of nervous tbh because it's a pretty public test. I've run it with 6 people so far and all have seen BIG squat increases, but they were relative beginners so it may turn out the cycle is more suited towards that class. We shall see.

itsallaboutheL · 22-11-2011 05:32PM

You're not nervous at all!

it can't but work with you and Karla as test subjects!

Hanley · 22-11-2011 08:02PM

itsallaboutheL wrote: »

You're not nervous at all!

it can't but work with you and Karla as test subjects!

Please.... she could f*ck up the directions on how to get down a one way street.

Da Za · 22-11-2011 08:08PM

itsallaboutheL wrote: »

You're not nervous at all!

it can't but work with you and Karla as test subjects!

F@ck you L, F*ck you

I'm Taking my Squat Huge and I'm gonna smash it out of the park

Hanley · 22-11-2011 08:11PM

Da Za wrote: »

F@ck you L, F*ck you

I'm Taking my Squat Huge and I'm gonna smash it out of the park

Gayest acronym ever.

gymfreak · 23-11-2011 12:12AM

Please.... she could f*ck up the directions on how to get down a one way street.

Wait a minute, wait a minute..let me guess...if I manage to get a PR..you'll take all the credit...blah, blah, blah..and if I don't get a PR it'll be my fault and you'll consider yourself blameless...hmmm!!!!

But yes, it is true, even Sat Nav doesnt help me with directions:p:p

Hanley · 23-11-2011 12:29AM

gymfreak wrote: »

Wait a minute, wait a minute..let me guess...if I manage to get a PR..you'll take all the credit...blah, blah, blah..and if I don't get a PR it'll be my fault and you'll consider yourself blameless...hmmm!!!!

But yes, it is true, even Sat Nav doesnt help me with directions:p:p

That's how coaching works no?

gymfreak · 23-11-2011 01:03AM

Hanley wrote: »

That's how coaching works no?

And here was me thinking that coaches DON'T take a stake outta acheivements...therefore, technically don't have to take a stake outta failures either...even though they would...even just a teeny tiny bit.

But you know what I mean!

Hanley · 23-11-2011 01:11AM

gymfreak wrote: »

And here was me thinking that coaches DON'T take a stake outta acheivements...therefore, technically don't have to take a stake outta failures either...even though they would...even just a teeny tiny bit.

But you know what I mean!

It's conditional. I know the program works. Therefore if it doesn't, it must be your fault. Surely you can see that?

...and I don't want to hear any of the sh*t about a good coach being able to adapt to suit different people. That's bullsh*t. If it works, it's me. If it doesn't, it's you.

gymfreak · 23-11-2011 01:18AM

Hanley wrote: »

It's conditional. I know the program works. Therefore if it doesn't, it must be your fault. Surely you can see that?

...and I don't want to hear any of the sh*t about a good coach being able to adapt to suit different people. That's bullsh*t. If it works, it's me. If it doesn't, it's you.

You mean I'm not special!!! :eek::eek::eek:

COH · 23-11-2011 11:07AM

gymfreak wrote: »

You mean I'm not special!!! :eek::eek::eek:

Oh you're a special needs case alrite, no doubt about it :P

Hanley · 23-11-2011 10:44PM

<<F*ck it all, no regrets...>>

Warm Up - 3 rounds
HSPU x5
Inverted Ring Row x12
Cossack Squat x10 e/s
Wall Slides x10
Quad Walk x5 e/s
Lateral Hop and Land x5 e/s

Skillzz
Dead hang power cleans:
50kg 2x3
60kg x3
70kg x3
80kg 2x3 - I thought it was going to be a good day...

Power Cleans:
60kg x2
80kg x2
100kg 6x2 ....I was wrong

Thrusters:
40kg x3
60kg x2
80kg x1
90kg x1

MetCon - on the minute, every minute
Burpees x5
Thrusters w/ 60kg x5
6 rounds and then death

That was a very strange day. The warm up was great, so was the dead hang power cleans - felt awesome, best ever. I was thinking I might be working up close to PR levels from the floor, and then everything just stopped, weird.

Today was meant to be easy, but I wanted to MetCon anyway... So I picked something not TOO bad. And then promptly died. Dunno WTF happened. I'm gonna blame in on my "eat whatever you want once you're getting > 1g/lb bodyweight in protein and < 12kcal per lb of bodyweight diet" diet trial.

Inspector Coptoor · 23-11-2011 10:50PM

1. Are the HSPUs done against a wall? I've never even tried them.

2. Can you describe a Cossack squat?

3. Why just hopping laterally? I know why you're doing it, it's something I have my guys do too, but I also have them doing single leg hops forward, so something like:
Lateral hop right, forward hip right, lateral hop left, forward hop left & repeat x 5-8.

Hanley · 23-11-2011 11:08PM

Liam Henners257 wrote: »

1. Are the HSPUs done against a wall? I've never even tried them.

Yup!! I actually did one today unsupported... COMPLETE fluke. Feet just came off on the way down and stayed off. Not a hope in hell of claiming a legit one, but it was cool all the same.

2. Can you describe a Cossack squat?

I guess "lateral squat" would be a better name

https://www.youtube.com/watch?v=Jrl85K0KoJo

3. Why just hopping laterally? I know why you're doing it, it's something I have my guys do too, but I also have them doing single leg hops forward, so something like:
Lateral hop right, forward hip right, lateral hop left, forward hop left & repeat x 5-8.

Did them as a starting point for some knee prehab along with unilateral work while I was off the mat. Meant to start doing them multi-plane, and just sorta forgot

Hanley · 24-11-2011 12:06AM

The "eat whatever you want once you're getting > 1g/lb bodyweight in protein and < 12kcal per lb of bodyweight diet" diet trial is pretty dumb. Don't do it people.

2,200kcals in today, similar yesterday - 195g protein, 185g carbs, 70g fat. I'm f*cking STARVING. The moral of the story is looking like it'll be - "calories don't matter once you can control the hunger cravings".

The biggest issue (after the hunger), appears to be getting sufficient protein to allow for optimum recovery.

token · 24-11-2011 11:58AM

Hanley wrote: »

Yup!! I actually did one today unsupported... COMPLETE fluke. Feet just came off on the way down and stayed off. Not a hope in hell of claiming a legit one, but it was cool all the same.

Try going from a frog stand into a hspu by slowly shifting your weight forward and then pushing up. I wouldn't count it as a legit one either but the combo of the two movements make it look even more badass and that's all that matters right!

Hanley · 25-11-2011 01:18AM

Eat whatever the hell you want, day 3 - 2,400kcals, 195g protein. The rest doesn't matter.

Hanley · 25-11-2011 09:25PM

<<Another night...>>

Warm up - 3 rounds
HSPU x5
Inverted Ring Row x12
Cossack Squat x10 e/s
Wall Slides x10
Quad Walk x5 e/s
Lateral Hop and Land x5 e/s

Skillzz
Dead Hang Cleans:
50kg 2x3
60kg 3x3

Cleans:
60kg 2x2
70kg x2
80kg x2
90kg x2
95kg x2
100kg x2
105kg x2
110kg x2
115kg x1
117kg 2x2

Front Squat, TSH MiC1, D2:
97kg 5x8

Other
Rolling my ITB
Glute activation

Pull ups:
bodyweight x15 - all strict and legit dead hang, nice.

Good session.

Cleans were nicer today. Bit hit and miss, but some good, which was nice.

Right knee was wonky on the cleans, kept coming in. And was sore on front squats. Had a look afterwards and hip mobility was brutal right side. Try to do some glute activation stuff and all I could feel was my ITB, so rolled the sh*T outta that and the problem was greatly reduced. Was stuck at an odd desk and chair all week and sitting wonky as a result, so blame day.

TSH MiC1, D2 was grand.

gymfreak · 25-11-2011 11:37PM

https://www.youtube.com/watch?v=_tuFgE8Jco0

itsallaboutheL · 26-11-2011 12:59AM

You know your feet are still doing that weird thing coming over your knees.

Hanley · 26-11-2011 01:10AM

itsallaboutheL wrote: »

You know your feet are still doing that weird thing coming over your knees.

Rocking onto my heels and toeing out? Noticed that alright. Anything else there? Could probably stay over the bar a bit longer?

itsallaboutheL · 26-11-2011 01:21AM

Hanley wrote: »

Rocking onto my heels and toeing out? Noticed that alright. Anything else there? Could probably stay over the bar a bit longer?

You're slow

Will Heffernan · 26-11-2011 01:22AM

Hanley wrote: »

Rocking onto my heels and toeing out? Noticed that alright. Anything else there? Could probably stay over the bar a bit longer?

That's just the tightness in your hips and the lack of control in your glutes...you've the primemover strength for the lift...your glutes and the structural musculature of your hip can't control the torque in your femur.

Hanley · 26-11-2011 01:40AM

Will Heffernan wrote: »

That's just the tightness in your hips and the lack of control in your glutes...you've the primemover strength for the lift...your glutes and the structural musculature of your hip can't control the torque in your femur.

Something to do with the junk in my trunk??

Hanley · 26-11-2011 02:20AM

itsallaboutheL wrote: »

You're slow

...srsly, be helpful. Plays??

Hanley · 29-11-2011 10:13AM

<<I am titanium…>>

Warm Up - 2 rounds
HSPU x5
Pull ups x5
Lateral Squat x10 e/s
Wall Slides x10
Quad Walk x5 e/s
Latreal Hop and Land x5 e/s
Clams x12 e/s

Skillzz
Dead Hang Clean:
50kg 3x3

Cleans:
50kg x3
70kg x3
90kg x3
92kg x3
94kg x3
96kg x3
98kg x3
100kg x3

Front Squat - TSH MiC 1, D3:
103kg 6x6

MetCon
Muscle Ups x3 on the minute, every minute, for 10 minutes - guess you’d call that a <10 Amanda?

Alright workout. REALLY had to drag myself to the gym cos I felt like a boiled sh*te. Didn’t get outta work til like 7, home late… yada yada yada. Vom.

Changed out the rows for pull ups cos someone was using the rack I normally do em in.

Will start to increase the reps on HSPUs and inverted rows going forward I reckon. Might change the mobility stuff too.

The cleans were pretty nice today. Worked on trying to stop my feet faffing about. I’ve noticed I pull on my heels a lot which probably has the effect of unweighting my toes and allowing it to happen.

Front squat was mingin’. Not sure how much I’m loving TSH. I’ll reserve judgement until I see my retest numbers in 4.5 weeks time.
The muscle ups were cool… Really starting to come good. The first few rounds were almost a pull up to support with no dipping element. The last 2/3 rounds got tough - I was doing 2’s and 1’s.

The Miseducation of Jimbo Slice

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