The Miseducation of Jimbo Slice

Hanley · 2007-05-23 19:21:51

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…

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#4112 19-07-2012 10:17AM

Nervous Wreck

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ferike1 wrote: »

If there's anything I can't stand it's hipsters. Emos are pretty much extinct. Hipsters are the new Emos.

Beg to differ.

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#4113 19-07-2012 11:44AM

Paudee

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Nervous Wreck wrote: »

Beg to differ.

I 100% knew what that was before i clicked it.

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#4114 19-07-2012 11:55AM

Hanley

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Paudee wrote: »

I 100% knew what that was before i clicked it.

Congrats btw!!

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#4115 20-07-2012 05:19PM

Hanley

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<<If I could only find a way....>>

Yesterday....

Warm Up - 2 rounds of:

Quad/HS walk
ITYW x5
Lunge w/ twist
Kneeling t-spine mobilisation

Conditioning

Block 1 - 45s on/15s off x12 minutes:
-Med ball cleans
-Overhead lunge

Block 2 - 45s on/15s off x12 minutes:
-reverse goblet lunge
-push ups (40x0 tempo)
-kettlebell row

Block 3 - 45s on/15s off x12 minutes:
-single arm rack KB front squat
-sit thru
-lying flag w/ med ball

That was a really, really great workout. Very tough but some awesome complementary movement patterns and exercises stacked in.

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#4116 20-07-2012 05:21PM

Hanley

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

Moving large loads over long distances, quickly. Got an absolute f*ck ton of new toys that had to be dragged from my car into storage...

This is gonna sound dumb, but it was an INCREDIBLE workout. Carrying 24kg KBs in a zercher position down slopes etc etc... (FUNCTIONAL!!!)

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#4117 20-07-2012 07:09PM

gymfreak

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Hanley wrote: »

<<If I could only find a way....>>

Yesterday....

Block 2 - 45s on/15s off x12 minutes:
-reverse goblet lunge
-push ups (40x0 tempo)
-kettlebell row.

Explain the tempo please?

Block 3 - 45s on/15s off x12 minutes:
-single arm rack KB front squat
-sit thru
-lying flag w/ med ball

EWWW. Never tried them again..they make my stomach flip.

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#4118 20-07-2012 09:39PM

Turbo_diesel

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Hanley wrote: »

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

Moving large loads over long distances, quickly. Got an absolute f*ck ton of new toys that had to be dragged from my car into storage...

This is gonna sound dumb, but it was an INCREDIBLE workout. Carrying 24kg KBs in a zercher position down slopes etc etc... (FUNCTIONAL!!!)

Hanley S&C up & running?

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#4119 20-07-2012 11:51PM

Hanley

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gymfreak wrote: »

Explain the tempo please?

4 seconds down, 0 at the bottom, explosive up, 0 at the top.

EWWW. Never tried them again..they make my stomach flip.

They're one of my new favourite movement. My QL cramped up so bad on them. That NEVER happens. Awesome.

Turbo_diesel wrote: »

Hanley S&C up & running?

Ehhh getting ther. More stuff to arrive, fit out to be done. But not far off!

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#4120 05-08-2012 11:33PM

Hanley

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<<It's been a long time coming...>>

I've mostly been moving large loads over long distances quickly and doing an absolute f*ck ton of manual labour over the last 2 weeks so no formal training.

Did my first "proper" training session today so decided it was time for an update (and it wasn't a real "proper" session).

Anyway:

Sunday 6th August 2012:

burpees x5
ring rows x10
push ups x15
wall balls x20
sit ups x25
TIME: 1m 52s

Did a load of playing with rings and some front lever practice today too. Have been doing random stuff over the last few days too, tho wouldn't consider it training:

https://www.youtube.com/watch?v=8c1NiuFBbTE

https://www.youtube.com/watch?v=gsPvr28576U

Was at the Matt Wichlinski seminar yesterday in South Dublin Strength and Conditioning and it was f*cking killer. Did tonnes of gymnastics work, and some great mobility stuff. The barbell stuff was an intro to weightlifting and then did some KB basics too. Brilliant way to spend Saturday. But my god I nearly slipped into 2 comas it was so long between meals (7.30am, 3pm, 8.30pm).

Here's me in a partner supported planche:

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#4121 06-08-2012 09:19AM

ferike1

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Who are you and what have you done with Hanley?

Hanley + Planche??? WTF!!!

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#4122 06-08-2012 09:55AM

Hanley

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ferike1 wrote: »

Who are you and what have you done with Hanley?

Hanley + Planche??? WTF!!!

It gets better.... check out my front lever fail attempt!! You can see how badly I lose the hollow. I tihnk I'mma get Gymnastic Bodies and start working thru some progressions.

https://www.youtube.com/watch?v=WO5gRXBwrXU

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#4123 06-08-2012 10:03AM

ferike1

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I struggle with front and back levers still.

Get yourself overcoming gravity by steven low, better than gymnastic bodies imo.

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#4124 07-08-2012 09:33PM

Hanley

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<<I hope you come down with something...>>

Warm up - 3 rounds of:
KB goblet squat hold x30s
Scap ring row x15
X-band walk x20 e/w
Overhead shrug x15

Strength
A1) Strict DB press 15kg DBs 5x12
A2) Feet elevated ring row 5x12
A3) Split squat 12kg KB 5x10 e/s

Conditioning
3 rounds for time:
5x burpees
10x ring rows
15x push ups
20x wall balls
25x sit ups
TIME: 7m 29s

So I figure if I'm going to make people do these workouts, I better do them myself too. That conditioning block was very, very tough.

...so was the strength stuff too actually. FML!

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#4125 07-08-2012 09:36PM

ferike1

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I don't know some of these exercises so have to youtube them but I will give it go and see my time!

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#4126 07-08-2012 09:48PM

Hanley

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ferike1 wrote: »

I don't know some of these exercises so have to youtube them but I will give it go and see my time!

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#4127 07-08-2012 09:51PM

ferike1

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#4128 07-08-2012 11:05PM

Paudee

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So, are ye ridin' or what?

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#4129 08-08-2012 09:40PM

Hanley

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<<come and have a go...>>

Gymnastics?!

Front Tuck Lever:
20s on/60s recovery x5

A1) Fat grip (60mm) chins: 3x5
A2) Ring dips w/ full turnout: 3x5

Quick one today - going to follow the RevFit programming 3x per week and get some basic easy bodyweight/gymnastic stuff in 3x per week too.

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#4130 08-08-2012 10:39PM

ferike1

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I am such a trendsetter

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#4131 09-08-2012 12:57PM

Hanley

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<<Now I'm about to...>>

Warm Up
KB goblet squat hold x40s
Scap ring row x15
X-band walk x20 e/w
Overhead shrug x15

Strength
A1) "chin grip" inverted rows 4x12
A2) ring push ups 4x12
A3) KB goblet squat w/ 24kg 4x15

Conditioning - 3 rounds for time:
DB Press w/ 15kg x10
KB Row w/ 24kg x10 e/s
Air Squat x20
Plank Up x10
TIME: 5m 25s

Tough training session. I'm really really enjoying the layout of these sessions. Short, sharp, brutal and effective. Will stick with it for the month as I'm dieting, then gonna go all GVT when I get back from Paris and get JACKET.

Diet started on Tuesday, so lets call this the "before"

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#4132 09-08-2012 01:16PM

ferike1

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Intermittant fasting?

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#4133 09-08-2012 01:23PM

Hanley

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ferike1 wrote: »

Intermittant fasting?

...is for benders.

I'm rushed off my feet at the moment so I'm basically following the "grab and go" diet. My last meal was:

75g protein, 50g cashews, a small yoghurt, some grapes and a cup of coffee

Thank god I don't need to eat food I "enjoy".

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#4134 09-08-2012 01:38PM

ferike1

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Food that you enjoy??? I don't follow.

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#4135 12-08-2012 04:23PM

Hanley

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<<ohhhh oh oh oh....>>

WARM UP - 1 round:
KB goblet squat hold x60 seconds
Scap row x20
X-Band Walk x20 e/w
OH Shrug x20

STRENGTH

Bench:
60kg 2x5
70kg x3
80kg x3
90kg x1
100kg x1
110kg x1
120kg x1
130kg x epic fail

https://www.youtube.com/watch?v=_3d0X86PDBQ

Deadlift:
60kg 2x5
100kg x3
140kg x3
180kg x1
200kg x1

https://www.youtube.com/watch?v=T_xAPqx0VSQ

CONDITIONING: (for time)

10-9-8-7-6-5-4-3-2-1
A1) DB Thrusters w/ 15kg DBs
A2) Burpees

--then--

5 rounds of:
Ring row x5
Push up x10
Air squat x15

TIME: 11m 42s

That conditioning workout was f*cking grim as...

Strength work was.... decent enough really considering!!

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#4136 12-08-2012 11:00PM

Pavel66

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Hanley wrote: »

<<Now I'm about to...>>

Warm Up
KB goblet squat hold x40s
Scap ring row x15
X-band walk x20 e/w
Overhead shrug x15

Strength
A1) "chin grip" inverted rows 4x12
A2) ring push ups 4x12
A3) KB goblet squat w/ 24kg 4x15

Conditioning - 3 rounds for time:
DB Press w/ 15kg x10
KB Row w/ 24kg x10 e/s
Air Squat x20
Plank Up x10
TIME: 5m 25s

Tough training session. I'm really really enjoying the layout of these sessions. Short, sharp, brutal and effective. Will stick with it for the month as I'm dieting, then gonna go all GVT when I get back from Paris and get JACKET.

Diet started on Tuesday, so lets call this the "before"

James, if that was my after shot I would die happy!

Congrats on opening your own gym man! A great achievement...

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#4137 13-08-2012 08:41PM

Hanley

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Pavel66 wrote: »

James, if that was my after shot I would die happy!

Congrats on opening your own gym man! A great achievement...

Thank you sir!

<<once twice...>>

Tuck front lever:
25s x3 w/ 60s recovery

A1) Ring dips w/ turnout: 2x5
A2) 60mm chins: 2x5

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#4138 13-08-2012 09:04PM

ferike1

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What are 60mm chins?

Hands 60mm apart or something more fancy?

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#4139 13-08-2012 09:23PM

Hanley

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ferike1 wrote: »

What are 60mm chins?

Hands 60mm apart or something more fancy?

Gripping a 60mm pull up bar.

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#4140 19-08-2012 08:36PM

Hanley

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Sunday 18th August 2012 - Gaelforce West 2012

The full race report is available on jameshanley.ie but I'm not linking directly as it is against site rules.

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#4141 19-08-2012 08:47PM

ferike1

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Since when have you ever followed the rules!

Read the report! Good stuff!

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