The Miseducation of Jimbo Slice

<<Gonna....>>

Warm Up:
Lots of foam rolling
KB Goblet Squat Hold - 3x
3 way band pull apart - 3x

Strength:

Squats:
60kg x5
90kg x5
125kg 3x5

Bench:
60kg x5
100kg 3x5

Pendlay Row:
90kg 3x5

A1) Dumbbell curls w/ fatgripz & 15kg 3x10
A2) Rolling extensions w/ fatgripz & 15kg 3x10

Russian Twist:
7kg med ball 5x20

3 way band pull apart x3


Good session today w/ Kev and Barry. 2 of the sets were actually 127.5kg as I put a 5kg on one side, like an idiot. Was easier just to go to 100kg on the benches cos Kev was using it for his drop backs, so I did. Pendlay rows were cool, and the curls/extensions were easier today.

Body's feeling it now, the break will be welcome.

diegowhite wrote: »

Hi, how do you perform this, was looking for videos but can't find anything, is it's purpose as a hip opener?

Apologies for the awful quality, shot it on my iPhone tonight just so you could see it.

Squat: 130kg 3x5

Bench: 100kg 3x5

Curl/extensions: 15kg DBs & fat gripz 3x10

Laptop in getting mended. Paris tomorrow. Welcome to the good life.

<<..dead beat or a thief...>>

Warm up - some stuff

Strength:

Cleans up to 80kg x3s

Front squat up to 60kg 2x5

Military press to 60kg 2x5

60mm chins to 2x5 and my grip is getting MUCH stronger

...just back from Paris so wanted to get moving a bit. Took some caliper readings (sub 80mm on the old IP 8 site measure) and very bloated and chuky.

<<what's in a name..?>>

Warm up - 3 rounds
-barbell squat finding the corners
-overhead squat
-3 way band pull apart & face pulls

Strength

Dead hang cleans:
40kg 2x3
60kg 3x3

Squat:
60kg x5
100kg x5
135kg 3x5



Bench:
60kg x5
90kg x5
105kg 3x3

Pendlay Row:
95kg 3x5

A1) Dumbbell curls w/ fatgripz & 15kg 2x12
A2) Rolling extensions w/ fatgripz & 15kg 2x12

3 way band pull apart & face pulls 3x12

First session back, feeling great. Recovered and strong(ish). Squats were great - 140kg next. Benching was muck, until the last set when I set up properly and coulda done 5+ easy. 3x4 next, then 3x5, then up in weight and repeat. Pendlay's were cool - 95kg again next.

Curls were nice, will aim for 3x12 before moving to the 20kg DBs w/ fat gripzz. Grip felt rock solid on the fat bar chins last night.

Loose plan is now to follow the above 4x per week (down from 6-7x) and bring in the following on the other days:

Sumo deadlift 3x8-12
Ring push ups 3-5 sets
60mm chins 3-5 sets
Hollow rock holds

...all much more p-chain dominant than the current set up, and I need to get back in the swing of things with my front lever work.

<<young hearts...>>

Warm ups
Some rolling and moving about

Strength

Squats:
60kg 2x5
105kg x5
145kg 3x5 (done in < 5 minutes)



Bench:
60kg x5
90kg x5
105kg 3x5 - this means more to me than it should

Pendlay Row:
100kg 3x5

Eat, change, get the f*ck out again. The entire of the above was done in less than 30 minutes. VERY hectic day today, got loads done with collecting gear, having meetins and doing other stuff, and it ended with me closing RevFit for group membership for the foreseeable future.

Been working since 5.30am without a break, and will be going for another few hours still. Loving every minute of it.

<<fish fillet>>

Warm Up
Foam rolling, band pull aparts things to make my hips open

Strength

Squat:
60kg 2x5
100kg x5
140kg x1
150kg 3x5



Bench:
60kg x5
90kg x5
107.5kg 2x5 *brief HMST interlude (see below)*



Human Movement Skills Training:

Transverse plane horizontal bounding catches:




Lava Row w/ new fat bar:
40kg x50, 28, 19

Puuuuuuump

A1) Fat bar curls w/ 10kg 3x20
A2) Green band push downs 3x20

Stuff really snapped into gear today. The squatting was very solid, first set filmed, last set was the best. STarted to lock up my t-spine and get tight and it moved well. Might actually get to 160kg 3x5 on this.

Benching was rock solid, very surprised. Again setting up properly made the difference. Will take a crack off 110kg 3x5 next, may need to go 3x3 and 3x4 over a couple of sessions first tho.

The lava rows were killer. Forearms were pretty JaktSwole after it.

Gun show was epic. I my new fat bar.

<<Here comes another juggernaut...>>

Warm up
-stick of pain to the tricep distributed via Sir Kevin of Pantsington (I loved this)
-some hip stuff, or did I? can't remember
-definitely foam rolled

Strength

Squats:
60kg 2x5
100kg x5
140kg x1
155kg 3x5



Bench:
60kg x5
90kg x5
110kg 3x5

Fat bar rows:
50kg x30-20-10rp

A1) Fat bar curls w/ 20kg 3x10
A2) Green band pushdown w/ green band 3x20

Good oul training session tonight. The stick to the tricep was super nice. Really helped loosen them up. Stumbled upon it while trying to help a strength client with elbow pain this week, very much like it and think it will help a huge amount. Mid video it if people are interested.

Squats were very good. Really starting to get a nice groove back and correct the little things. Very confident 160kg 3x5 will go on Monday, and probably lots more after it too. Who knows where it'll go.

Bench was again, solid today. Considering 105k 3x3 was tough this time last week, 110kg 3x5 this week is nice. Guess I'll just go to 112.5kg next.

The fat bar rows are pure self indulgence. I don't want to DL, and I want to do something pully that isn't too fatiguing. So they seem like a nice all around option - some great scap activation and serious grip work.

Gunzz for da pomp. Feel pretty jacket and swollen after then.

Inspector Coptoor wrote: »

Squatting is looking very good.
Very jealous of your ability to start at 60 a few weeks ago & add almost 100kg and keep the same reps & sets.

Enjoying training in the Dorothy shoes?
I love mine.

Thank ya. Tekkers seems to be improving as the weight gets heavier.

Glad I took the patient approach. Nice lesson to learn again at the start. Be interesting to see how far it goes. Not even bothered about a belt yet because leg/hamstring strength is pretty much 100% the limiting factor.

Like the new shoes, feel the exact same as my old ones, but prettier. Just a shame they're so common.

<<if you escaped...>>

Warm up
-lots of foam rolling
-maxing the pain envelope with sticking

Strength

Squat:
60kg x5
100kg x5
140kg x1
165kg 3x5

Bench:
60kg x5
100kg x1
112.5kg 2x5, 1x4+f*ck you Kev

Fat bar row:
40kg x60-35-26rp (I went, Kev went etc)

A1) Fat bar curls: 20kg 3x12
A2) Green band push downs: 3x20



Good session. Lots of caffeine seems to be key.

Elbows felt good, squats felt pretty decent too. Confident of 170kg 3x5 on Friday evening now.

Bench was great, much improved over Monday. Took my grip out a single finger width and it made a big difference. Debating 112.5kg 3x5 again, or 115kg 3x3. Think I'll be sensible for now. Would like to get to 120kg 3x3 soon, which is around 120kg x5, which has always been how i measured my bench as in "decent" shape.

Rows, curls and pushdowns were pump-tastic.

...and as a random gripe, I got my wrist slapped on facebook for posting a before/after pic of a client who dropped 20kg and now looks massively jacked because oyu're not allowed run share and win promotions apparently. Even tho half the world seems to be doing. Some bitter c*nt obviously ratted me out. Not too surprising tbh. Karma will deal with it.


EDIT: Oh and bodyweight is sitting at a nice 89kg still, during training, with about 1.5l of fluid in me and clothes/shoes on. Still on target to squat 200kg at < 90kg for the first time. Woo hoo - qualified PRs.

Dathai wrote: »

Like / Comment and win seems to be the only way around this. Once your post is public, it'll show up on friends of friend's streams. Fair play by the way!

Nope. That's not allowed either. There's actually very strict rules around what can be done evidentially!! Got blocked a second time today cos of the same image.

Some small dicked pathetic loser without the balls to say something in person has a MAJOR axe to grind. I guess if you don't have people hating you you're not really a success right?

Mellor wrote: »

Two things, I seen the comp was pulled on Facebook but I missed the before/after shot. Can you post here?

Re: Rest pause
I read that rest pause description post on Facebook. You mentioned that it's best not to do it big barbell lifts like squats and deadlifts. That stood out a bit for me, not because I don't agree with the logic, the because the first time I heard of rest pause was in relation to "breather squat". If you not familiar it's 3 sets of squats, rp style, aiming for 20 reps in the first.

1) no - I'd probably get banned from here for "advertising". I'll repost it on FB later with modified text

2) might be ok with reps that high, but if you're shooting for 6-10 on the first set I probably wouldn't

Mellor wrote: »

Good stuff. I'll keep an eye out. Lots of activity on the facebook page, must be a sign it's going well.

I'll try get my squat/bench/DL back to where it was before I mess around with 20 reps stuff.

You're better off checking out jameshanley.ie tbh. New article posted and the pic.

Seems like the only place I can do what I want!