The Miseducation of Jimbo Slice

Hanley · 09-02-2013 12:22AM

<<footloose...>>

Warm Up
-all kinds of band traction

The Cube, Week 1, Day 3 - explosive squat

Squat:
60kg x5
100kg x3
140kg 8x3 w/ 60s recovery

Reverse Band Squat:
160kg x2
180kg x2

SSB:
60kg x5
100kg x5
120kg 5x5 w/ 90s recovery

Close Stance SSB:
60kg 4x15 w/ 90s recovery

Band Pull Thru:
3x15

KB Swing:
2x 24kg KBs 3x10

I'm going to be REALLY f*cking sore tomorrow.

Hanley · 09-02-2013 01:20PM

Just a quickie...

10 minutes of TGUs w/ 8kg and then 16kg.

Need to sort out my frickin' scap and shoulder stability big time. No control over my left side under dynamic load.

oq4v3ht0u76kf2 · 09-02-2013 05:50PM

Hanley wrote: »

SFG L1 coming up in July.

Is that coming here or doing it in Italy/London?

Hanley · 11-02-2013 05:06PM

Nikolas Raspy Pool wrote: »

Is that coming here or doing it in Italy/London?

Italy - April
London - July
Hungary - August/Sept

That's the schedule as far as I know!

Hanley · 11-02-2013 05:10PM

<<I don't care!!>>

Warm up
-TGUs for 8 minutes w/ 12k
-Band Traction

The Cube, Week 2, Day 1 - Explosive DL

Deadlifts:
60kg x5
100kg x3
145kg 8x3 in < 5 minutes

Snatch Grip 4inch Block Pull:
125kg 3x12

SSB Squats:
60kg x8
90kg x8
110kg 3x8

SSB GM:
Bar x50

Ball Chinzz:
4x8

Pallof Press:
3x30s hold each side w/ 1min recovery

Not sure about that sesh. It was hard cumulatively, but nothing was hard at the time. Except maybe the squats. I'm just going to keep trusting The Cube percentages and exercises and see what happens. Can definitely feel the benefit of some of the newer exercises, but we shall see.

The TGUs were cool... nice way to get everything moving.

the drifter · 11-02-2013 05:23PM

Smell of powerlifter off ya!

Hanley · 11-02-2013 05:27PM

the drifter wrote: »

Smell of powerlifter off ya!

It was always there, I was just wearing a REALLY strong deodorant.

Hanley · 12-02-2013 11:00PM

TGU Ladder:
8-12-16-20-24-28-24-20-16-12-8kg KB x1 each hand

16m 30s of suck.

Mellor · 13-02-2013 12:42AM

Hanley wrote: »

TGU Ladder:
8-12-16-20-24-28-24-20-16-12-8kg KB x1 each hand

16m 30s of suck.

I'm confused. Are they the reps or the weights, or both?

Hanley · 13-02-2013 04:15AM

Mellor wrote: »

I'm confused. Are they the reps or the weights, or both?

Weight (8-12-....) and reps (x1 each hand).

8kg x1 left and right, 12kg x1 left and right, etc

Da Za · 13-02-2013 09:28AM

That session looked good.

Why doing triples for the speed work? That 60%?

Did u use a certain % for the snatch grips?

Hanley · 13-02-2013 12:25PM

Da Za wrote: »

That session looked good.

Why doing triples for the speed work? That 60%?

Did u use a certain % for the snatch grips?

1) because that's what the manual says!

2) 50% - was pretty easy tho

Hanley · 13-02-2013 12:29PM

<<Stay gone forever>>

Warm Up:
-coaching... whoops

The Cube, Week 2, Day 2 - Bench Reps

Incline Bench:
60kg x8
80kg x8
95kg x10
65kg 2x20

Close Grip Bench:
60kg 3x12 - why was that hard

1.1) Band Flys:
black band 3x20

1.2) Band Pushdowns:
green band x33, x34, x33 (100 reps)

Military Press:
35kg 3x12

That was a pumptastic session. My pecs felt like they were about to rip clean off my sternum on the incline benching. think that could even be an incline PR. Focusing on pec strength is hopefully going to be a big winner for me over the next 6-12 months.

Hanley · 15-02-2013 11:16AM

WEDNESDAY:

KB Snatch:
24kg x5 each hand x5

Held each rep at the top for 3 seconds with no drops. So it was a full 5 minute set with the KB in my hand.

Hanley · 15-02-2013 11:27AM

<<I play a Ron Burgundy...>>

Warm up
3 way band traction
Wall slides

The Cube, Week 2, Day 3 - Heavy Squats

Squat (all beltless):
60kg 2x5
100kg x3
140kg x2
170kg x2
190kg 5x2

5th set - how's my depth?

https://www.youtube.com/watch?v=5uuJKuCtmCk

SSB GM:
60kg x8
80kg 3x8

https://www.youtube.com/watch?v=CFv8u4-RovI

SSB Squat:
90kg 3x20

https://www.youtube.com/watch?v=HBKz9QU-d1s

Split Squat:
10kg DBs 3x12

SSB GM (sumo):
Bar x60

Band Leg Curls:
2x25

That was not an easy day. Started squatting at 8.30am after coaching and on zero breakfast other than some coffazade.

Feel mentally stronger for getting thru it for sure.

Hanley · 15-02-2013 09:35PM

Tonight...

Band Traction x10 minutes

TGU practice w/ shoe on finger tips x5 minutes total

SFG Snatch practice w/ 24kg:
6 reps each hand on the minute for 5 minute

https://www.youtube.com/watch?v=ons69LcgFuw

Nice moderate movement and skill based workout tonight. Was gonna train tomorrow but figured may as well get it in today and have a full day to recover!!

Anyone who knows what they talking about on snatches please chime in with thoughts!!

Inspector Coptoor · 15-02-2013 11:10PM

Definitely not as smooth on the left arm, I assume your right handed and more dexterous with that hand like.

Just gonna take a load of practice.

The fact you're already snatching the 24kg bell on the right side with relative ease is a good sign.

Why looking straight down at the top of the movement though?

Mellor · 16-02-2013 02:42PM

I think you need to use a more efficient path in and out of the lock out position. Straight over the top is fastest and simplest but it use mire energy and over 100 reps it adds up.
Ignore the above if that's a form requirement of the test.

I'm no expert or anything. Self thought via youtube. But I worked up to 24kg x 70 in 4m30s last year with a pretty simple progression. And I was <80kg at that point so you should nail it. I wanted 100 reps, have no idea why I stopped at 70.

Hanley · 17-02-2013 07:22PM

Inspector Coptoor wrote: »

Definitely not as smooth on the left arm, I assume your right handed and more dexterous with that hand like.

Just gonna take a load of practice.

The fact you're already snatching the 24kg bell on the right side with relative ease is a good sign.

Why looking straight down at the top of the movement though?

The straight down thing is just the way I'd been doing them. No particular reason for it but I've been advised to fix it and stay neutral.

Mellor wrote: »

I think you need to use a more efficient path in and out of the lock out position. Straight over the top is fastest and simplest but it use mire energy and over 100 reps it adds up.
Ignore the above if that's a form requirement of the test.

you're not the first to say that to me actually. Conor was trying to coach me over the phone into a way to bring it more vertical on the return as opposed to the loopy path I have!

I'm no expert or anything. Self thought via youtube. But I worked up to 24kg x 70 in 4m30s last year with a pretty simple progression. And I was <80kg at that point so you should nail it. I wanted 100 reps, have no idea why I stopped at 70.

Yah what's up with that? Go get it!

60 reps is massively easy at the moment. I'm confident that if someone held a gun to my head I'd do the 100 in 5 minutes now, but I want to nail everything down so that 100 just feels like a training session and I go looking for 200 in 10 mins ahead of the cert!!

Hanley · 17-02-2013 07:32PM

<<What I want...>>

Warm Up
-Rolling and TGUs with the roller at home
-..and then I forgot everything else in the gym and started training

The Cube, Week 3, Day 1 - Heavy Deadlift

4 inch block pull (beltless):
60kg x5
100kg x3
140kg x3
180kg x2
195kg (80%) 4x2, 1x10

Snatch Grip DL:
140kg x8
155kg (65%) x8, x12

KB Row w/ Scap Retraction:
24kg RKC KB 3x10 e/s

KB Shrug:
24kg RKC KB 2x20

Pallof Press:
3x30s each side w/ 30s recovery

Yeah that was a great session... Very surprised how well it went.

Could REALLY feel my hams firing hard on the block pulls and the snatch grip DLs. Going to keep pushing the last set of strength and main assistance work hard based off how I feel. Was feeling good today and everything was awesome so ploughed on.

Benching on Tuesday, Squat on Friday and then a SERIOUS weekend in Galway with the lads. Training times are a bit messed up this week and will be a bit off next week as a result, but c'est la vie.

Also to do this week:
-KB snatch: 6 reps per hand with 3 second hold at top x5 (aka just over 5 minutes total TUT)
-KB snatch: 7 reps per hand on the minute every minute for 5 minutes
-TGUs: 1 heavy session (16-24kg KBs) and 1 light session (10 minutes of work)

...and I'll try to sneak some double swings and press ladders in too.

Mellor · 18-02-2013 07:56AM

Hanley wrote: »

you're not the first to say that to me actually. Conor was trying to coach me over the phone into a way to bring it more vertical on the return as opposed to the loopy path I have!

I swing with the handle almost vertical (ie palm facing to the side) and then quarter turn it to the finish position on the punch through at the top. And reverse on the roll out.
No idea if that makes sense.

Yah what's up with that? Go get it!

60 reps is massively easy at the moment. I'm confident that if someone held a gun to my head I'd do the 100 in 5 minutes now, but I want to nail everything down so that 100 just feels like a training session and I go looking for 200 in 10 mins ahead of the cert!!

Reading through the log, I just hit 70 reps, took a break from snatch for a week and never returned.

Be interesting to see how I go now. My training has been very different over the last few months.

Hanley · 19-02-2013 03:37PM

<<In the night...>>

Warm ups
-f*ck warming up

The Cube, Week 3, Day 2 - Explosive Bench

Floor Press (60%):
60kg x3
80kg 8x3 going every 45s

Incline Bench:
40kg x15
60kg x15
80kg 2x15
75kg 1x13

1.1) Band Pushdown:
Green 4x25

1.2) Military Press:
40kg 3x10

Band Flys:
Black 1x50

Feeling very mneh today. Have A LOT on my plate so just wanted to get in, get trained and get back out again.

Will probably squat on Thursday to get it out of the way. Will be a tough session.

the drifter · 19-02-2013 03:54PM

Hanley wrote: »

<<In the night...>>

Warm ups
-f*ck warming up

Yip......def a powerlifter again...

Hanley · 19-02-2013 04:02PM

the drifter wrote: »

Yip......def a powerlifter again...

Tbh it's mostly because I'd just finished with a client, I was training on my own and sick of looking at the gym and just wanted to get done ASAP!

the drifter · 19-02-2013 05:18PM

Hanley wrote: »

Tbh it's mostly because I'd just finished with a client, I was training on my own and sick of looking at the gym and just wanted to get done ASAP!

Yip....a powerlifter...any excuse not to warm up or do mobility....:P

COH · 19-02-2013 06:18PM

Hanley wrote: »

Tbh it's mostly because I'd just finished with a client, I was training on my own and sick of looking at the gym and just wanted to get done ASAP!

Sometimes living the dream is hard god damn work eh!

Hanley · 20-02-2013 02:02PM

Quick bit of snatch practice...

7x per hand on the minute every minute for 5 minutes

https://www.youtube.com/watch?v=JbZg33IVdLA

Quick press ladder too; 1-2-3 x3 w/ 24kg

Hanley · 21-02-2013 03:11PM

<<That sh*t cray...>>

Warm Up
-hurdle drillzz
-wall slides

The Cube, Week 3, Day 3 - Squats

Squat:
60kg 2x5
100kg x5
140kg x2
180kg x2

*belt and wraps*

200kg x2

*wraps off*

160kg x15 - and I'm a pussy for not going after 20.

Wide Stance GMs w/ SSB:
40kg x8
60kg x8
70kg x8
80kg x8

DB Lunges:
10kg DBs per hand 3x15

SSB Squats:
60kg x50

Ring Pike:
3x20

...aaaand here's the videos;

200kg x2 w/ coaches eye analysis

https://www.youtube.com/watch?v=B1Kr_S8p290

160kg x15

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

Surprisingly good session. The 200kg wasn't great - should be better with that weight. Coulda do 1,000,000 reps tho!! 160kg x15 is after p!ssing me off something fierce. At the start I was going to be happy with 12. During it I was delighted with 15. THen when I watched the video, I'm RAGING I didn't do it x20 and take a 20RM PR (150 x20 was previous best).

GMs were very hard wide stance. Felt like my guts were gonna pop out.

First time doing lunges in forever, they were nice.

....and the 50 rep squat? Not so bad at all. Coulda gone all day.

Good sesh and a good first wave.

Hanley · 22-02-2013 10:44AM

I have zero DOMS from that session. What the hell?!

Burkatron · 22-02-2013 01:32PM

Hanley wrote: »

I have zero DOMS from that session. What the hell?!

Zombie?

The Miseducation of Jimbo Slice

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