The Miseducation of Jimbo Slice

Hanley · 23-01-2013 06:27AM

blah88 wrote: »

No offense here, but surely it's tough to maintain good form near the end of the 10 x 10 Pendlay Rows? My lower back hurts just thinking about it.

I don't really get the question?

Stench Blossoms · 23-01-2013 09:14AM

Hanley wrote: »

I don't really get the question?

I don't think it was a question. I think he was trying to discredit your ability to do 10x10 Pendlay Rows with good form.

Hanley · 23-01-2013 09:28AM

Stench Blossoms wrote: »

I don't think it was a question. I think he was trying to discredit your ability to do 10x10 Pendlay Rows with good form.

I dunno if it was or not, but once you pick a sensible weight and aren't stupid about it, it's not that bad. Very tough on the hamstrings tho.

blah88 · 25-01-2013 01:46AM

Ah, it just reminded me of an article I read ages ago by Lyle McDonald where he said not every exercise was suited to GVT. He mentioned squats, for example, and how by the last couple of sets people's form was so bad that they didn't even resemble squats anymore. Would have thought Pendlay Rows were a bad choice too.

Anyway, I remember seeing u ranting on ur FB page recently about how people were dropping the bar after deadlifts. Was just reading this article http://www.ericcressey.com/5-great-in-season-lower-body-strength-exercises#comment-55002 about minimising lower body soreness in-season. Apparently the trick is to use exercises with very little eccentric component. In this case, would dropping the bar after heavy deadlifts allow one to maintain strength whilst minimising DOMS? I'm currently in-season myself and my legs do be feeling heavy on the field after lower body sessions.

Hanley · 25-01-2013 08:30AM

blah88 wrote: »

Ah, it just reminded me of an article I read ages ago by Lyle McDonald where he said not every exercise was suited to GVT. He mentioned squats, for example, and how by the last couple of sets people's form was so bad that they didn't even resemble squats anymore. Would have thought Pendlay Rows were a bad choice too.

Static stabilization is easier than dynamic. So it's less hard than a squat or DL. But you need to know what you're doing (as with any exercise)

Anyway, I remember seeing u ranting on ur FB page recently about how people were dropping the bar after deadlifts. Was just reading this article http://www.ericcressey.com/5-great-in-season-lower-body-strength-exercises#comment-55002 about minimising lower body soreness in-season. Apparently the trick is to use exercises with very little eccentric component. In this case, would dropping the bar after heavy deadlifts allow one to maintain strength whilst minimising DOMS? I'm currently in-season myself and my legs do be feeling heavy on the field after lower body sessions.

In your case, probably. But that's a very specific Q you're asking and won't apply to everyone!!

Hanley · 25-01-2013 05:36PM

<<you can...>>

YESTERDAY
GVT, Week 6, Day 2

A) Safety Bar Squat:
100kg 10x10 w/ 90s recovery

TODAY
A) Bench:
60kg x10, 80kg x5, 100kg x5, 110kg x3, 120kg x2

KB Swing:
2x 24s

Trained last night at 10pm after 5 hours of coaching. Nightmare. DOMS is just starting to hit now.

Hanley · 27-01-2013 02:23PM

<<sleeps alone...>>

YESTERDAY
GVT, Week 6, Day 3

A1) Bench:
90kg 10x10

A2) Fat Grip Pull Up:
BW 6x10, 2x8, 1x6, 1x5

B1) Ring Push Ups:
3x15

B2) C/S Row:
10kg DBs 3x15

TODAY
GVT, Week 6, Day 4

A) SSB GM:
70kg 10x10

B1) Seated Fat Grip DB Curlzz:
15kg DBs 10x9

B2) CG Bench:
75kg 10x10

Good couple of days but positively exhausting. Think everything is good to go up next time. I'm gonna be sore tomorrow.

Scuba Ste · 27-01-2013 02:48PM

Hanley wrote: »

A2) Fat Grip Pull Up:
BW 6x10,

Nice. I have a new target now.

Hanley · 27-01-2013 03:27PM

Scuba Ste wrote: »

Nice. I have a new target now.

Should actually have said chinzz. Did 10x9 last week

RUSTEDCORE · 29-01-2013 04:43PM

Hi, is powerlifting really a fitness subject?
It is more than likely detrimental to your body and based more on method than improved fitness. Maybe im thinking of a different type of powerlifter but I think really fat guy with alot of strength but barely able to walk across a room without breathing heavy

Frank Bullitt · 29-01-2013 05:04PM

RUSTEDCORE wrote: »

Hi, is powerlifting really a fitness subject?
It is more than likely detrimental to your body and based more on method than improved fitness. Maybe im thinking of a different type of powerlifter but I think really fat guy with alot of strength but barely able to walk across a room without breathing heavy

Hmmm, the "being bad" for your body is more in relation to the diet they follow, as in eating everything.

In relation to it being detrimental to your body, no, I find mixing in powerlifting-esque training (lifting heavy) is good for me to get variety in and also gives the body a different type of challenge.

Hanley · 29-01-2013 05:22PM

RUSTEDCORE wrote: »

Hi, is powerlifting really a fitness subject?
It is more than likely detrimental to your body and based more on method than improved fitness. Maybe im thinking of a different type of powerlifter but I think really fat guy with alot of strength but barely able to walk across a room without breathing heavy

1) Trying to achieve an elite level in any sport in inherently unhealthy. Training recreationally is not.

2) You're thinking of someone who eats sh*t. Below is a pic of me. I trained roughly the same way in both pics. The only difference is that in one I ate like a f*cking pig. Guess which is which!

RidleyRider · 29-01-2013 05:27PM

When did eating 5,500kcals not define you as a pig?:pac:

Seriously though, how much kcals were you eating at 110kg?

Hanley · 29-01-2013 05:37PM

RidleyRider wrote: »

When did eating 5,500kcals not define you as a pig?:pac:

Seriously though, how much kcals were you eating at 110kg?

Because I'm eating clean kcals...

And probably the same amount, but it would have been 80% sugar, trans fat and processed crap.

RUSTEDCORE · 29-01-2013 05:40PM

Congrats on what you have achieved then

Hanley · 29-01-2013 10:56PM

<<tell me what you know about dreams...>>

Warm up:
Scap work and windmills

Strength:
A1) Ring Dips w/ 20kg 3x5
A2) Chinzz w/ ball grips 3x5
B1) Push up x20
B2) Ring row x20
C) Band push down w/ green 3x20

Quick one that I almost bitched out of after one set. Figure I probably won't get away with training hard 4x/week using the volume I am, so 3 hard GVT days and an easier day. 2 of the hard days will be lower body, and one will be upper (with the other upper being lower vol and higher intensity per today).

I like GVT so far.

Hanley · 30-01-2013 05:29PM

Alright, f*ck it... It's official. I'm finally sacking up.

Going to test my raw squat/bench/deadlift in a mock powerlifting meet in RevFit on Sunday, then spend 10 weeks prepping for the IPO champs in Hercs on April 6th.

I know I won't be happy with my numbers, and said I wouldn't compete until I was - but I'll never be happy. I need to start, I need to get my feet back on the platform, and now it's all over facebook and boards, so I don't have a choice.

#HAM

Turbo_diesel · 30-01-2013 10:23PM

Hanley wrote: »

Alright, f*ck it... It's official. I'm finally sacking up.

Going to test my raw squat/bench/deadlift in a mock powerlifting meet in RevFit on Sunday, then spend 10 weeks prepping for the IPO champs in Hercs on April 6th.

I know I won't be happy with my numbers, and said I wouldn't compete until I was - but I'll never be happy. I need to start, I need to get my feet back on the platform, and now it's all over facebook and boards, so I don't have a choice.

#HAM

How is the weight gain going? You still planning on competing at 90kg or at a heavier weight? Revfit powerlifting team for the future? Best of luck anyway!

Hanley · 01-02-2013 05:44PM

Turbo_diesel wrote: »

How is the weight gain going? You still planning on competing at 90kg or at a heavier weight? Revfit powerlifting team for the future? Best of luck anyway!

97.6kg on Wednesday morning. Short cut for a week from Monday to normalise things then back at it. Dunno where I'll compete. And hahaha maybe.

Hanley · 01-02-2013 05:48PM

<<watch the throne drop...>>

Warm up
-some stuff

Skwats
60kg 2x8
100kg x3
120kg x1
140kg x1
160kg x1
180kg x2
*belt & wraps*
200kg x3, x5

180kg x2

https://www.youtube.com/watch?v=-aKMJXE4QpM

200kg x5

https://www.youtube.com/watch?v=ANreMJl86Gs

Obviously not happy with them. Tekkers was fairly brutal. Strength was reasonable. Be interesting to see where it goes.

WHIP IT! · 01-02-2013 06:26PM

"That awkward moment when you're busily signing autographs after your 120kg x 6 Squat earlier that day... and then Hanley updates his Log..."

Hanley · 01-02-2013 06:45PM

WHIP IT! wrote: »

"That awkward moment when you're busily signing autographs after your 120kg x 6 Squat earlier that day... and then Hanley updates his Log..."

Replace 120x6 with 200x5 and Hanley with Kev/Kieran squatting XYZ.

We're all in the same boat. But **** rolls downhill

the drifter · 01-02-2013 09:43PM

its ok...im weaker than all of ye.

Hanley · 03-02-2013 10:52PM

<<it's a celebration b!tches>>

Self Test PL day @ RevFit...

Warm Up
-physio rehab
-band traction
-mobility

"Mock Meet"

Squats:
60kg 2x5
100kg x3
140kg x2
160kg x2
180kg x2
*belt and wraps*
200kg x1
210kg x1
220kg x1
230kg x1

https://www.youtube.com/watch?v=6VD2Pd97xcc

Bench:
60kg 2x5
80kg x3
100kg x1
120kg x1
*attempts from here paused*
130kg x1
135kg x1

https://www.youtube.com/watch?v=lhUnOmNSBd8

Deadlift:
60kg x5
100kg x3
140kg x2
180kg x1
200kg x1
220kg x1
*belt*
240kg x1

https://www.youtube.com/watch?v=Tjsw4TV-KCc

Well that was better than expected. Roll on April 6th.

Hanley · 05-02-2013 02:28PM

<<once...>>

Warm Ups
-Band Traction
-Physio Rehab

The Cube, Week 1, Day 1 - DL Reps

Deficit Pull (2in def):
60kg x8
100kg x8
140kg x8
*belt*
165kg x8

Block Pulls (4in):
100kg x3
140kg x3
*belt*
195kg 2x3

SSB Squat:
60kg x8
105kg 3x8

SSB GM:
60kg 4x10

Band Pull Thru:
1x50

Good start to the training cycle I reckon. Wasn't the hardest day ever but felt like I was working hard. Love volume and sensible training.

Hanley · 06-02-2013 02:56PM

<<I don't even own this voice...>>

Warm Up
-scap stability stuff

The Cube, Week 1, Day 2 - Bench Heavy

Floor Press:
60kg x5
80kg x5
100kg x3
110kg 5x2

Bench:
60kg x15
85kg 2x15 - f*cking oww... pumpcentral

C1) Band Push Down:
green band 4x25

C2) Fat Grip Chinzz:
BW 3x12

D1) Shrugs w/ retraction:
20kg DBs 4x25

D2) OH Press:
30kg 3x12

Pumptastic sesh.

Oregano_State · 06-02-2013 03:29PM

The above session does indeed look pumptastic. You got a serious amount of volume in there, fair fúcks.

Just wondering what the benefits/differences between fat-grip chins and normal chins are? Easier on the grip maybe?

You seem to do chins more than pull-ups as well, is there a reason for that, or do you just prefer chins?

Hanley · 06-02-2013 03:44PM

Oregano_State wrote: »

The above session does indeed look pumptastic. You got a serious amount of volume in there, fair fúcks.

Just wondering what the benefits/differences between fat-grip chins and normal chins are? Easier on the grip maybe?

You seem to do chins more than pull-ups as well, is there a reason for that, or do you just prefer chins?

Fat grip chins easier? You've never done them have you?

And pull ups just mess with my shoulder, chinz don't!

Hanley · 08-02-2013 12:22AM

<<Suddenly I've seen...>>

KayBee

Went out to see Jay in Urban Fitness today for some KB tekkers work...

Did;
-swings
-double swings
-snatches
-TGUs
-TGU tekkers
-Cleans
-Double clean
-10 snatches every minute for 5 minutes

SFG L1 coming up in July. Would like to follow on to the L2 which requires pressing The Beast.

Expect to see plenty of KB work in here over the next while.

Oregano_State · 08-02-2013 01:07AM

Hanley wrote: »

Fat grip chins easier? You've never done them have you?

And pull ups just mess with my shoulder, chinz don't!

No, I haven't done them. That's why I asked about them.

I wasn't suggesting that they're easier to perform.

The Miseducation of Jimbo Slice

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