The Miseducation of Jimbo Slice

<<So let's not even try...>>

"Hanging out" with Brett Jones
-ran thru a ton of mobilisations including an awesome throacic/ankle/hip series which I'm going to video now and stick up
-looked at some single leg squat variations (feet together squat, quadruped and biped squats were you pull yourself into position with your hip flexors, and squats lying on your back where you "pull" your knees to your chest)
-did hollow work with "floor pull ups" (you drag the bar down to your chest like a pull up, activating your abs and holding the hollow
-bear crawls, crab walks and a heavy emphasis on the importance of finishing workouts with hip extension work

...which is something I'm definitely going to rob going forwards.

Hanley wrote: »

It's on my phone still, but will get it to youtube soon.

I haven't sent that to you yet have I?

<<Money money money...>>

Warm up
-demo'd a few exercises during a PT sesh earlier

Strength

Squat:
60kg x5
100kg x3
140kg x1
170kg 2x1
150kg 2x3
130kg 2x5

KB Snatch:
16kg x100

...'sake.

Seems I've lost my squat again. Well, not really. It's just been like 8 days since I squatted and spent most of it sitting down plus 2 long haul flights. Didn't do any rolling or mobility before trianing because I wouldn't have trained if I had to. 3x 5.30am mornings on the trot now, bit of a later start tomorrow thank god.

Life is good, business is great and once I stop being a complete vagina, my lifting is going to continue to go well.

<<I felt the hate...>>

Warm up
-movement training
-inch worms, walking crabs, sit thrus, chins, push ups

Strength

Deadlift:
60kg 2x5
100kg x3
140kg x1
180kg x1
200kg 2x1
180kg 2x3
160kg 2x5

Floor Press:
40kg x3
80kg x3
100kg 8x3 w/ 45s recovery

Kettlebell row w/ Fat Gripz:
24kg KB x40-20-21rp

Conditioning

3 rounds for time:
10x hand release push ups
10x 16kg KB rows e/s
20x Russian twists

TIME: 2m 11s

3 hour nap this afternoon... felt good arfter it. and continued to feel good all thru coaching, so sacked up and trained after. Was going to just benched, then decided to do some real work.

DLs were rock solid. Could have gone higher but just wanted to get some quality in this week and ramp up a bit next week. I'd have tripled the 200s and pulled the 180s probably for 8 reps (if I was in a position to sack up, which I'm not at the moment).

Floor pressing was good, took my grip out wider and paused to make it harder becaus I didn't want to go heavier. I'll move up next time.

KB rows were solid, just did them cos I wanted a pull, and had made people do em today so wanted to see how I faired.

The conditioning was grand, determined to go < 2 minutes on that workout even if it kills me. Think I can speed the push ups up, will have to push the kettlebell down to row it again and make my twists significantly faster.

<<People I used to know...>>

Warm Up
-moving

Strength

Deadlift:
60kg 2x5
100kg x3
140kg x3
180kg x1
210kg 2x1
190kg 2x3
170kg 2x5

A1) Floor Press: 110kg 6x3
A2) Fat Grip Chinz: BW 6x6





No one told me owning a gym would mean I've less time to train myself. Pain. In. The. A$$.

Today's session was a "just get it done" one. No fannying about. The deadlifts were grand, will move up 5kg on each next. Floor pressing was solid, as was the chinz.

Gwen Thundering Matrix wrote: »

Have to ask...what's the difference (pros and cons) of floor press over bench press?

Pros:
-it requires less mental effort for me as I'm not as attached to the numbers
-it puts more emphasis on where I miss my bench (about 3-6 inches off my chest)
-it's the same, but different

Cons:
-if you're not a technically solid bencher, you may not get much out of it
-it may not be suitable depending on one's given bodily structure and weakpoints

Hope that helps

<<RIGHT...>>

Warm Up
-had to do this cos it's cold outside

Strength

Squat:
60kg 2x6
100kg x3
140kg x3
170kg x1
190kg 2x1
170kg 2x3
150kg 2x5

Floor Press:
60kg x5
90kg x5
110kg 3x5

Inverted 1.5 Ring Rows:
F@L 26-15-12rp



Good session. The squats were "soft" in the at I wasn't really gunning them. Need to sack up a tad and get after them. 195kg next.

Started cutting on Monday for a photoshoot on December 4th. Excitement.com

Floor press was decent, up to 112.5kg 8x3 next.

One and one half ring rows are the most evil thing ever. Fact**

**may not be a fact

<<I just wanna believe....>>

Warm up
-SLDL, front squat, press, GM

Strength (f*cking ha!)

Deadlift:
60kg 2x5
100kg x3
140kg x3
180kg x1
200kg x1
200kg 3x3

Strict Dumbbell Press:
10kg x10
15kg x10
20kg 2x10 - then I realised my shoulder can't go overhead, fml

Scap combo - 3 rounds:
scap pull up x10
scap row x10
band pull apart 2 ways x10 e/w

SET 1


SET 3


Mneh. That was sh*t. I really need to train regularly with people or I skip outta sessions too easy. Mad busy day today, about 7 hours of coaching to do over the course of the day, an article for Gym Magazine to write, loads of programming and stuff too. FML #GreatThingsToComplainAbout

Deadlifts were alright. Wanted 220kg 2x1 today but knew it wasn't there so pulled 200kg 3x3 which is 220+kg anyway, so happy out.

My shoulder remains ****ed with no stability overhead. Going to just scratch it and go hard on rows and scap work. Balls.

<<I said hey....>>

Warm up
-double macchiato
-bottle of sparkling water

Strength

Squats:
60kg x5
100kg x3
140kg x2
170kg x2
195kg x1, x0, x1
175kg 2x3
155kg 2x5



Terrible day of squats. Had to force myself to do it so hard. Then I soft cocked the second heavy single and took a barbell to the back of the skull as a wake up call. Got the retake but tekkers was sh*t and all over the gaff.

On the plus, that's my first 2x bodyweight +20kg squat since 2010. And I'm down under 88kg too.

Then Pig squatted 100kg. That was pretty awesome.

Going to throw this out there now so I can't bitch out... I'mma take a run at 200kg x5s on deadlifts today. 'Mare.

Also, THE DOMS!!!!. Oh jesus, the DOMS.

<<If you want it done right...>>

Warm up
-coaching and scaping

Strength

Bench:
60kg x5
80kg x5
100kg x5
105kg x5
110kg x5
115kg x5

Close Grip Bench:
80kg x10, 8, 8

Ring Row:
50-12-10rp




Ummmm yeah. Ok that wasn't so bad. Bench was better than expected. Took my grip out a tad. Close grip bench was amazingly woeful - the drop off is outrageous. Need moar tris.

Rows were solid enough to. Had a feeling I'd do 50, just wanted to gun it and see.

Must get my leg looked at. It's pretty much f*cked.