The Miseducation of Jimbo Slice

<<Take me to your...>>

Half Tuck Front Lever:
10s hold w/ 45s recovery

ELITE Shoulder Stability Circuit (3 rounds for time):
Overhead Press w/ band suspended KBs x5
Overhead Squat w/ band suspended KBs x5
Sotts Press w/ band suspended KBs x5

....your shoulders will thank me later.

<<I heard somebody say...>>

WARM UP - 3 rounds
Sumo squats x12
Band pull apart x12
Band squat x12
Roller arch x12

STRENGTH

Squats:
bar x5
65kg 3x5

Bench:
bar x5
65kg 3x5

Pendlay Row:
60kg 3x5

That was nice. 6 people trained and my own training done before 9am. Great start.

ferike1 wrote: »

I am squatting more than the great Hanley

I am going to enjoy this moment like when a newly promoted team is top of the table for the whole of maybe two weeks

Expect it not to last long hahaha

You do realise I could go down to the gym right now and have a video of me squatting 160+kg uploaded to youtube and posted here in < 15 minutes from I make this post?

Aaaaanyway, this evening:

Half tuck front lever:
12s on / 45s off x5

<<I still believe...>>

WARM UP - 2 rounds
Sumo squats x12
Band pull apart x12
Band squat x12
Roller arch x12 w/ 10kg DB on chest

Strength

Squats:
40kg x5
70kg 3x5

Bench:
40kg x5
70kg 3x5

Pendlay Row:
65kg 3x5

That session was done before 9am, will repeat with more weight later as I didn't get to train yesterday and won't for the rest of the weekend.

The roller arch with the DB on your chest is pretty cool and innovative, even if I do say so myself

<<I'm not thru...>>

WARM UP - 2 rounds
Sumo squats x12
Band pull apart, hands down x12
Band pull apart, hands up x12
Overhead pull apart x12
Band squat x12
Roller arch x12 w/ 8kg KB on chest

"Strength"

Squat:
50kg x5
75kg 3x5

Bench:
40kg x5
70kg 3x5

Pendlay Row:
65kg 3x5

A1) Dumbbell curls w/ 10kg 3x12
A2) Rolling extensions w/ 10kg 3x12

Half tuck front lever:
4x 15s w/ 45s break

...off to Paris in 18 days. Gonna try and keep the diet until then, have a bit "hormonal restoration" holiday, and then get back on the wagon until I'm really f*cking lean.

This should end with me squatting 140kg 3x5 and benching 100kg 3x5 before Paris. Might ride the wave until it's I stop progressing once I get back and see where it goes.

<<This is war...>>

WARM UP - 2 rounds
Sumo squats x12
Band pull apart, hands down x12
Band pull apart, hands up x12
Overhead pull apart x12
Band squat x12
Roller arch x12 w/ 8kg KB on chest

"Strength"

Squat:
50kg x5
85kg 3x5

Bench:
40kg x5
75kg 3x5

Pendlay Row:
70kg 3x5

A1) Dumbbell curls w/ fatgripz & 10kg 3x8
A2) Rolling extensions w/ fatgripz & 10kg 3x8

Holy arm pump after that super set. I was trembling for 20 minutes afterwards (it was done without setting the dumbbells down at all).

Squat 90kg and bench 80kg tomorrow. I actually start to feel like I'm using weights acceptable for an adult male to use again

<<it's a blood....>>

WARM UP - 2 rounds
Sumo squats x12
Band pull apart, hands down x12
Band pull apart, hands up x12
Overhead pull apart x12
Band squat x12
Roller arch x12 w/ 8kg KB on chest

"Strength"

Squat:
60kg x5
90kg 3x5

Bench:
50kg x5
80kg 3x5

Pendlay Row:
75kg 3x5

A1) Dumbbell curls w/ fatgripz & 10kg 3x8
A2) Rolling extensions w/ fatgripz & 10kg 3x8

Wahoo... training with actual weights that aren't a complete embarrassment. I'm not proud by any means, but my shame has decreased significantly. Dieting is going well too. My hamstrings are so pathetically weak. FML. 95kg squat next, another day on 80kg and 75kg before moving up.

Here's an update pic...



Starting to see the outline of abs, but still a ton of fat to go.

ferike1 wrote: »

Can you do any kind of Glute ham raise in your gym?

Absolute killer on the strings.

Also why have you been training soooo light recently? I mean I know don't jump into 200kg+ straight away but why sooo low?

GHRs are an internet lifters dream machine. They're like the prowler. SO over hyped by Elite FTS as "essential". There's so many world class lifters who don't even go near them. I REALLY don't like the GHR. I do like the prowler tho.

...and besides my hamstrings are only weak because I haven't squatted in about 18 months. Easiest way to get some squat specific hamstring strength back is just to squat!!

As for "light" look at the trend over the past week and remember to ask me again in 2-3 weeks time

The basic reason is that strength is a skill, and my proficiency with the lifts is quite low at the moment because I haven't trained them in a long long time. The secondary reason is that while muscle strength will come back fast, tendon, ligament and connective tissue injury risk is wher the problem is. A long slow build up in both cases should ensure a minimised risk.

And secret reason 3, since I'm dieting this was only ever going to be a "skills acquisition" period. Not looking to get super human or back to old strength levels yet. That comes sooner. December will be 2 years since I last squatted properly heavy raw, I'd be an idiot to try and pull that back in 2 weeks!

ferike1 wrote: »

That's fair enough. Thanks for taking the time to explain. +1

Makes sense especially from a tendon etc point of view!

As for the GHR, I don't do them because EliteFTS think they are the bee-knees. I find they work for me

That makes you the 1% so.

I wonder how many people have bought them solely because of Elite FTS. Stupid internet lifting.

<<I'm way better...>>

YESTERDAY:
Half tuck front lever - 4x 15s w/ 45s recovery

TODAY:
Warm up - 2 rounds
Sumo squats x10
Band pull apart, hands down x10
Band pull apart, hands up x10
Overhead pull apart x10
Band squat x10
Roller arch x10

Strength

Squats:
60kg x5
95kg 3x5

Bench:
40kg x5
80kg 3x5

Pendlay Row:
60kg x5
80kg 3x5

A1) Dumbbell curls w/ fatgripz & 10kg 3x10
A2) Rolling extensions w/ fatgripz & 10kg 3x10

Good session. Trained with Kevpants today. The jerk. He squatted stupid numbers and I sat in the corner wearing my dunce hat. Was happy with my lifting - got a vid of squats and they looked solid. The last set of squats and all benches were done using the hypoxi-method.

100kg for squats next, 85kg for bench, 80kg for Pendlays and 15kg DBs. Wahoo. Triple figure squat tomorrow

ferike1 wrote: »

Any vids/pics of you sitting in the corner with your dunce hat on?

Hypoxi method?

And hah yeah hypoxi-method. you just hold your breath (I was bored and wanted to see what would happen)

ferike1 wrote: »

There is a vid of you DL 200kgs in Rev fit in a black tank top. You look so dejected afterwards!

Imagine going from your current bodyweight skills to push ups off your knees. That's me right now!