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The Miseducation of Jimbo Slice

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Comments

  • #4322
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    <<At least I think I do..>>

    Warm up
    -who gives a ****

    Strength

    Smolov - Week 1, Day 4:
    60kg x5
    100kg x3
    140kg x1
    182.5kg x2

    Floor Press:
    60kg x10
    90kg x5
    105kg x12-8-6rp

    Fat Grip Chinzz:
    BW 3x8

    Scap Destroyer - 3 round of 10s

    Curls/Extensions w/ Fat Gripzz: 10kg 3x10

    That's the first time I've never finished a Smolov cycle. My left quad was on the verge of exploding and I knew I wouldn't get 10 sets out of it, and that ever rep increased the risk of something going wrong. So I stopped. ****ing piss the **** off.


  • #4323
    COH
    Registered Users, Registered Users 2 Posts: 7,557 ✭✭✭COH


    Hanley wrote: »
    That's the first time I've never finished a Smolov cycle. My left quad was on the verge of exploding and I knew I wouldn't get 10 sets out of it, and that ever rep increased the risk of something going wrong. So I stopped. ****ing piss the **** off.

    How disappointingly responsible of you.. I actually dare you to man up and finish that session off. Are you saying you... QUIT ... because something could have happened? Here's what else could have happened... victory!

    Its ok though, at least we can all go back to not reading your log again :pac:


  • #4324
    gymfreak
    Registered Users, Registered Users 2 Posts: 2,793 ✭✭✭gymfreak


    Didn't you say that you were going to book an appointment with a physio BEFORE the start of Smolov??? did you book it yet?


  • #4325
    kevpants
    Registered Users, Registered Users 2 Posts: 2,863 ✭✭✭kevpants


    Get your leg sorted. I'll be back training like a non-loser in a few weeks and it's going to be messy so be healthy and ready to embrace excellence.


  • #4326
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    COH wrote: »
    How disappointingly responsible of you.. I actually dare you to man up and finish that session off. Are you saying you... QUIT ... because something could have happened? Here's what else could have happened... victory!

    Its ok though, at least we can all go back to not reading your log again :pac:

    Remember that time you ****ed your back up and spent about a year doing rehab?
    gymfreak wrote: »
    Didn't you say that you were going to book an appointment with a physio BEFORE the start of Smolov??? did you book it yet?

    Was there last week. Have another Friday. He just said I'd be sore with a new training cycle. I didn't expect isolated soreness across about a 10x5 cm portion. My left leg.


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  • #4327
    COH
    Registered Users, Registered Users 2 Posts: 7,557 ✭✭✭COH


    Hanley wrote: »
    Remember that time you ****ed your back up and spent about a year doing rehab?

    LOL. I still refuse to do smolov to this day after that last 10x3 that left me on the floor cradling myself between sets. Had planned on doing it over this holiday season too.. but no.. just no.

    Ironic though that almost 2 years later now and mangling myself was probably the best thing that's ever happened to my training!

    Hope its nothing major anyway.. set backs = come backs


  • #4328
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    Yes... I said "route", as in "route to". Swear.

    380879_10151332385000115_1917348924_n.jpg

    197880_10151332385310115_96960463_n.jpg

    The absolute f*cking state of my body. Ugh.


  • #4329
    Paudee
    Closed Accounts Posts: 488 ✭✭Paudee


    I can do a full pistol off my left and 1/8th of one off my right. Is hilarious.. and by hilarious i mean soul destroying.


  • #4330
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    Paudee wrote: »
    I can do a full pistol off my left and 1/8th of one off my right. Is hilarious.. and by hilarious i mean soul destroying.

    I'm there now too. About 3 months ago I'd bust out pistols no hassle on either side.

    Such a f*cking joke.


  • #4331
    WHIP IT!
    Registered Users, Registered Users 2 Posts: 5,887 ✭✭✭WHIP IT!


    Your pics seem pretty much a carbon copy of the issue I have with my left hip... what do you do to 'level' it out? Once I'm warmed up, hip feels fine - but first thing in the morning or pre-warm-up it's very stiff and tight with limited mobility. Physio work helps here and there but who can afford regular trips to the physio?? :(


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  • #4332
    WHIP IT!
    Registered Users, Registered Users 2 Posts: 5,887 ✭✭✭WHIP IT!


    PS - that's a right scaldy pair of runners ya have there, H :D :pac:


  • #4333
    Burkatron
    Registered Users, Registered Users 2 Posts: 1,878 ✭✭✭Burkatron


    Hanley wrote: »
    Yes... I said "route", as in "route to". Swear.

    380879_10151332385000115_1917348924_n.jpg

    197880_10151332385310115_96960463_n.jpg

    The absolute f*cking state of my body. Ugh.
    WHIP IT! wrote: »
    PS - that's a right scaldy pair of runners ya have there, H biggrin.pngpacman.gif

    That's 3 of us with similar issues! Hanley that's very similar to what is ****ing with my squat! (eh 1 of many problems, but the latest 1 I'm always giving out about). Anyway, in my case it's allegedly the Piriformis & TFL that are inhibiting my gracilis. I found super couching with blue band (almost went through the wall today) lot's of internal rotation work & adducting v purple band toes to heel is starting to shift the problem! Can't wait for my next bout of dry needling!! :/

    Foam rolling TFL/ITB right down to the knee before training seems to be quickest way to get some mobility for all of 5 minutes!


  • #4334
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    Burkatron wrote: »
    That's 3 of us with similar issues! Hanley that's very similar to what is ****ing with my squat! (eh 1 of many problems, but the latest 1 I'm always giving out about). Anyway, in my case it's allegedly the Piriformis & TFL that are inhibiting my gracilis. I found super couching with blue band (almost went through the wall today) lot's of internal rotation work & adducting v purple band toes to heel is starting to shift the problem! Can't wait for my next bout of dry needling!! :/

    Foam rolling TFL/ITB right down to the knee before training seems to be quickest way to get some mobility for all of 5 minutes!

    There's SO much bloody stuff that could realistically be going on there that my head's spinning trying to decipher anything of it.

    I'm going to see what the physio says on Friday, but right now my thoughts are:
    -roll and stretch adductor group
    -roll ITB/TFL
    -external rotator strengthening/activation
    -force hip extension as my left side rectus femoris is noticeably tighter

    Bleh.


  • #4335
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    Here's another one to consider actually lads...

    Do you notice it's worse when doing certain things?

    If I lie in the foetal position on my left side (bad leg) I get SIGNIFICANT pain mid way up my left quad on border with ITB quite quickly.

    Squatting obviously screws with it.

    Stepping into my car, and pressing my clutch do the same.


  • #4336
    kevpants
    Registered Users, Registered Users 2 Posts: 2,863 ✭✭✭kevpants


    You need to see an incredibly posh osteo.


  • #4337
    Burkatron
    Registered Users, Registered Users 2 Posts: 1,878 ✭✭✭Burkatron


    Hanley wrote: »
    Here's another one to consider actually lads...

    Do you notice it's worse when doing certain things?

    If I lie in the foetal position on my left side (bad leg) I get SIGNIFICANT pain mid way up my left quad on border with ITB quite quickly.

    Squatting obviously screws with it.

    Stepping into my car, and pressing my clutch do the same.

    • Haven't been in a heap on the floor/foetal position lately to notice!
    • Squatting definitely.
    • The car, yep, it's an absolute ****er! I was always told glute medius is the main culprit to look at for that issue! As you said, it could be anything!!
    Self diagnosing & brainstorming on the web, it's what smrt people do!!


  • #4338
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    kevpants wrote: »
    You need to see an incredibly posh osteo.

    My birthdays in July. I'll accept it as a birthday present since ill probably be waiting until then.


  • #4339
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    <<Oh my...>>

    Warm Up
    -lots of band traction
    -balls deep in my glutes
    -scap destroyer - 2 rounds

    Strength

    Floor Press:
    60kg x10
    90kg x5
    115kg 3x5 ...hilariously easily

    Fat Grip Chinzz:
    BW x5
    +15kg 5x3

    External Rotations:
    3x15

    Exceptionally solid workout. My upper body training is going fantastically. My template, for anyone that cares is basically:

    Day 1:
    -Multi Plan Scap Retraction Work (MPSRW)
    -Heavy Floor Press (straight sets, 3-8 x 3-8)
    -Heavy Fat Grip Chinzz (straight sets, 3-5 x 3-5)
    -External rotation

    Day 2:
    -MPSRW
    -Ring Dips (bodyweight/light, rest paused)
    -Row variant

    Day 3:
    -Multi Plan Scap Retraction Work (MPSRW)
    -Floor Press (rest paused, aiming for 25ish total reps)
    -Fat Grip Chinzz (bodyweight, 3-5 x 8-12, maybe rest paused)
    -External rotation

    Day 4:
    -MPSRW
    -Weighted Ring Dips (straight sets, 3-8 x 3-8)
    -Row Variant

    Then gunzz work and lower body fits around that. Lower body's very limited at the moment due to ongoing issue. The odd bench session in every now and again to see what's happening. Very moderate workload, but progressively ramping up and leading to some bodyweight PRs.


  • #4340
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    <<Bend over to the front...>>

    Warm Up
    -scap destroyer x3
    -aggressive traction x3mins

    Strength

    Bench:
    60kg x8
    80kg x8
    100kg x8
    110kg x8

    Close Grip Bench:
    100kg 5x3

    Chest Supported Row:
    10kg DBs 3x15

    Seated DB Curls w/ Fat Gripzz & Extension superset: 3x12

    External Rotations: 3x15

    Hip Traction: 12 minutes

    Alright training session actually. Bench suggests 140kg-ish is there. Not bad after heavy floor pressing yesterday. Exciting to see what happens there over the next few months.

    Nutrition's been bleh, hip is screwy and total physio fail today, but I'm happy and things are going well.


  • #4341
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    Professional shoot is on Tuesday... Very nervous because I'm no where near as lean as I was hoping. Certainly leaner than I was, but... ya know!

    6b6dbe56408911e2ac5122000a9f14f8_7.jpg


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  • #4342
    JoeyDoh
    Registered Users, Registered Users 2 Posts: 291 ✭✭JoeyDoh


    Fair play on the cut! What's the bodyfat % in 09 and now?


  • #4343
    Ant11
    Registered Users, Registered Users 2 Posts: 2,433 ✭✭✭Ant11


    Still impressive no matter what you think, personal opinion is always gona be judgemental.


  • #4344
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    JoeyDoh wrote: »
    Fair play on the cut! What's the bodyfat % in 09 and now?

    No idea on either counts. <9% on calipers using Jackson Pollock 7 site this week. More likely around 12% if measured by DEXA. Don't give a crap either way!!
    Ant11 wrote: »
    Still impressive no matter what you think, personal opinion is always gona be judgemental.

    Ah yeah, but I know I've slacked over the last few weeks!! Thanks :)


  • #4345
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    <<Pump, pump it up...>>

    Warm up
    -physio rehab
    -scap destroyer

    Strength

    Ring Dips:
    bodyweight x24-13-9rp

    Fat Grip Chinzz:
    bodyweight x5
    +15kg 5x5

    A1) Fat Gripz Seated Curls w/ reverse curl eccentric:
    10kg x15, 12, 12, 10

    A2) Fat Bar Band Pushdown:
    3x20, 1x12

    Fuuuuuuuuuuuck you pump. Unreal. Can barely hold my phone.

    Happy with the dips. Moving in the right direction still. When/if I hit 50rp I'll start to weight them too. Chinzz were awesome. Very surprised at how strong they're feeling. Triples with 17.5kg on my next "heavy" day. Think I'm due multiple sets of 8 w/ 10kg on my next lighter day.

    Photoshoot tomorrow. 100% not ready for it. C'est la vie!!

    Was with a new physio this morning who's worked with the irish olympic teams and finally feel like i'm on track to get my stuff sorted. Delighted.


  • #4346
    gymfreak
    Registered Users, Registered Users 2 Posts: 2,793 ✭✭✭gymfreak


    Hanley wrote: »
    Was with a new physio this morning who's worked with the irish olympic teams and finally feel like i'm on track to get my stuff sorted. Delighted.

    Thanks gymfreak for giving me the name of your physio and telling me repeatedly to go get sorted:P:P...is what you meant to say, yeh?


  • #4347
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    gymfreak wrote: »
    Thanks gymfreak for giving me the name of your physio and telling me repeatedly to go get sorted:P:P...is what you meant to say, yeh?

    Funny story - he was recommended years ago. Next time you're in there, look at the framed squat suit outside his door.

    It's that of an old training partner from the WDFPF world champs 2009 - I was there with him to help coach.

    ....so thank you for reminding me of the dude that was recommended years ago. Yah. ;)


  • #4348
    ferike1
    Registered Users, Registered Users 2 Posts: 1,785 ✭✭✭ferike1


    Ah its okay. Even if you aren't ready, slap some baby oil/water on you, get some good lighting for the shadows and bob's your uncle!


  • #4349
    gymfreak
    Registered Users, Registered Users 2 Posts: 2,793 ✭✭✭gymfreak


    Hanley wrote: »
    Funny story - he was recommended years ago. Next time you're in there, look at the framed squat suit outside his door.

    It's that of an old training partner from the WDFPF world champs 2009 - I was there with him to help coach.

    ....so thank you for reminding me of the dude that was recommended years ago. Yah. ;)

    Oh...so someone recommended him and he was so memorable that you forgot about him...and then I recommended him...sent on his CV etc to you....then you decided to book an appointment with a different dude...twice.....:rolleyes: I give up.


  • #4350
    podge57
    Registered Users, Registered Users 2 Posts: 1,640 ✭✭✭podge57


    Hanley wrote: »

    A2) Fat Bar Band Pushdown:
    3x20, 1x12

    Do you have an attachment for these, or just loop the band around a bar?

    Tried doing them with a bar last week, but I couldn't get it set up right


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  • #4351
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    "after" shots done, now time for some food...

    302767_10151341990525115_216977649_n.jpg


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