The Miseducation of Jimbo Slice

Hanley · 23-02-2013 01:27PM

KB Snatch:
24kg x6 per hand with 2-3s hold at top x5

KB in the hands for over 5 minutes with zero drops. Shoulders were getting nicely fired up!!

Hanley · 26-02-2013 04:21PM

<<His eyes are locked on hers...>>

Warm Up
-band traction
-hurdle drills

The Cube, Week 4, Day 1 - Deadlift Reps

Deficit Pulls (2inch):
60kg x8
100kg x8
140kg x5
170kg x1
*belt*
192.5kg x8

https://www.youtube.com/watch?v=oirD_PSDC8I

4inch Block Pull (no belt):
140kg x3
180kg x3
205kg x3, x6

https://www.youtube.com/watch?v=aPTD4vFzK70

SSB Squat:
60kg x8
100kg x8
115kg 3x8

SSB GMs:
70kg 4x10

Great session. Everything felt brilliant. Coulda gone for more on the deficit and block pulls but saved them for later. SSB squats were solid. GMs weren't hard either. Loving The Cube so far.

Started 18/6 IF today. Going to go at it for a week to try and debloat ahead of a bulk into the comp on April 6th. Be interesting...

Oisinjm · 26-02-2013 04:29PM

Can I ask why you did the deficit pulls and then the rack pulls? Is it for speed or what?

Cheers,
Oisín

Hanley · 26-02-2013 04:35PM

Oisinjm wrote: »

Can I ask why you did the deficit pulls and then the rack pulls? Is it for speed or what?

Cheers,
Oisín

Because that's what the training cycle says I have to do!!

I don't understand your speed Q, they're both to heavy to be about true "speed" development?

If I was to second guess why the program is written as is, I'd say it's done to ensure you're constantly progressing and pushing more difficult variations of traditional deadlifting while staying away from true deadlifts because of the risk you'll push too hard and burn out!

Oisinjm · 26-02-2013 04:46PM

Hanley wrote: »

Because that's what the training cycle says I have to do!!

I don't understand your speed Q, they're both to heavy to be about true "speed" development?

If I was to second guess why the program is written as is, I'd say it's done to ensure you're constantly progressing and pushing more difficult variations of traditional deadlifting while staying away from true deadlifts because of the risk you'll push too hard and burn out!

I was told before that if you perform deficit pulls before you move to normal deadlifts your speed off the floor can increase. Thought this might have something to do with the rack pulls? I don't know was just a train of thought, and what I've been told could be completely untrue as well.

Thanks again

Oisín

Hanley · 26-02-2013 06:11PM

Oisinjm wrote: »

I was told before that if you perform deficit pulls before you move to normal deadlifts your speed off the floor can increase. Thought this might have something to do with the rack pulls? I don't know was just a train of thought, and what I've been told could be completely untrue as well.

Thanks again
Oisín

Possibly get you "stronger" off the floor but I don't know about "faster". The rack pulls are from a pretty tough position for me so that's why I think they'll help.

Hanley · 28-02-2013 02:43PM

<<Get your rocks off...>>

Warm up
-concluding business, watch this space
-scap pull up/band pull/OH shrug/wall slide

The Cube, Week 4, Day 2 - Heavy Bench

Floor Press:
60kg x8
80kg x5
100kg x2
115kg 2x2, 1x8

https://www.youtube.com/watch?v=acs9yzhlLrg

Bench:
60kg x15
90kg x15, x13

https://www.youtube.com/watch?v=8Tr2zrjs1Zs

1.1) Band Pushdowns:
green band 4x25

1.2) Fat Grip Chinzz:
BW +5kg 3x10

2.1) KB Shrugs:
24kg RKC KBs 4x25

2.2) Military Press:
35kg 3x12

Good session!! Happy enough wit the floor press. Goes to 85/90/95% on the next heavy rotation so will see where things are then. Not too happy to miss 15 the second time around with 90kg but that's an all time PR so all is good.

Everything else was alright. Just pumpy. Happy to be hitting 10s with added weight on the FG Chinzz.

Something BIG news to announce soon too

Mellor · 02-03-2013 07:32AM

Back to snatching today.
5 reps left and right every minute for 5 mins. Not sure if 100 will be possible but gonna give it a proper shot thus time.

Hanley · 02-03-2013 10:10AM

<<There's nothing I could do...>>

Warm Up
-many foam rolls
-hip mobility
-band traction

The Cube, Week 4, Day 3 - Explosive Squat

Squat (no belt):
60kg x8
100kg x3
130kg x2
150kg 6x2 w/ 60s recovery

Reverse Band Squat:
170kg x2
195kg x2
210kg x2

SSB Squat:
60kg x5
100kg x5
130kg 5x5 w/ 90s recovery
75kg 4x15 w/ 90s recovery

...will snatch today.

Good workout. Got thru well and felt fine. Right quad's a bit achy around the rectus femoris tendon, which is odd. Goes away with wider stances and a good warm up.

Coulda gone WAY higher on the reverse bands. Takes about 50kg off at the bottom and approx 20kg at the top.

Will try to increase the SSB to 140 and 90 next time this comes around in week 7.

Hanley · 02-03-2013 08:54PM

SFG snatch practice:
24kg KB x8 per hand on minute, every minute for 5 minutes

Easy peasey. Even riddled with DOMS.

Mellor · 03-03-2013 01:07AM

Do you set the KB down at all during the 5 mins? I imagine its good training to hold it the entire time and pace the reps so it takes 30 sec per side. 100 reps should take the full 5 mins at a steady pace.

I'd love it if I get to 80 reps and call it "easy".

Hanley · 03-03-2013 01:36AM

Mellor wrote: »

Do you set the KB down at all during the 5 mins? I imagine its good training to hold it the entire time and pace the reps so it takes 30 sec per side. 100 reps should take the full 5 mins at a steady pace.

I'd love it if I get to 80 reps and call it "easy".

Yes/no.

Two snatch sessions a week, one where I'm going X reps per hand and rest for the test of the minute. Another where its X-1 buy each hand takes 30s with no drops.

So this week 8s straight thru in about 45s and rest for 15ish. And 7s with a 2 second hold at the top of each rep with no drops to extend the set out to a full 5 minutes.

Next week it's 9s with rests and 8s with holds at the top.

And I think it's "easy" because I'm decently strong with a good level of conditioning. Cards are stacked in my favour. 200 reps in 10 minutes before the SFG cert in July would be banging!

Might video a set of the 9s next week.

Hanley · 05-03-2013 11:39AM

<<Carrying this weight on...>>

Warm up
-Foam rolling, stretching and Sons of Anarchy

The Cube, Week 5, Day 1 - Explosive DL

Deadlift:
60kg x10
100kg x5
140kg x2
160kg 6x2 every 30s

4" Snatch Grip Block Pull:
100kg x10
140kg 3x12

SSB Squats:
60kg x8
100kg x5
120kg 3x8

1.1) Shrugs:
80kg 3x12

1.2) SSB GM:
40kg 3x20

Ball Grip Chinzz:
4x10

Miserable c*nt of a session. Did not want to keep going at all and made all sorts of bargains around what sets I could cut, where I could skip out etc. Thank god for a looming comp to keep me going.

Ended up geting thru the session as planned, and definitely had more in the tank.

COH · 05-03-2013 01:32PM

Hanley wrote: »

Miserable c*nt of a session.

I'd high five this if I could raise my arm over my head.... the run up to comp season is always the best and worst time of the year.

How are you finding the cube so far? I'm looking forwards to boxing off some time for it after the GPCs

Hanley · 07-03-2013 01:42PM

COH wrote: »

I'd high five this if I could raise my arm over my head.... the run up to comp season is always the best and worst time of the year.

How are you finding the cube so far? I'm looking forwards to boxing off some time for it after the GPCs

It was even a hard sesh - just felt like a boiled turd.

I'm REALLY enjoying the cube.

Hanley · 08-03-2013 01:22PM

WTF.. bench sesh is gone.

Aaaaanyway...

The Cube, Week 5, Day 2 - Reps Bench

Incline Bench:
60kg x10
80kg x6
100kg x6
110kg x8 - wahhhhoooooo big all time PR
70kg x20, x12

Close Grip Bench:
70kg 3x10

1.1) Band Flys:
black and orange band 3x20

1.2) Band Pushdowns:
Green band 3x35

Military Press:
40kg x12
42.5kg x10
40kg x12

Great craic. No idea where that incline bench came from. Whooper.

Hanley · 08-03-2013 01:22PM

WTF.. bench sesh is gone.

Aaaaanyway...

The Cube, Week 5, Day 2 - Reps Bench

Incline Bench:
60kg x10
80kg x6
100kg x6
110kg x8 - wahhhhoooooo big all time PR
70kg x20, x12

Close Grip Bench:
70kg 3x10

1.1) Band Flys:
black and orange band 3x20

1.2) Band Pushdowns:
Green band 3x35

Military Press:
40kg x12
42.5kg x10
40kg x12

Great craic. No idea where that incline bench came from. Whooper.

Hanley · 08-03-2013 10:42PM

<<Today was a good day...>>

Warm Up
-traction
-hurdle drills and wall slides

The Cube, Week 5, Day 3 - Heavy Squat

Squats:
60kg x5
100kg x5
120kg x2
140kg x2
160kg x2
180kg x2
200kg x2 no belt, 2x2 w/ belt

Wide Stance SSB GM:
60kg x8
90kg 3x8

SSB squat:
100kg 2x20

Split Squats:
15kg DBs 3x12

SSB GMs:
30kg x50

Band Leg Curls:
2x25

https://www.youtube.com/watch?v=5KpZxX2IdR8

That was... Pleasant. Right quads a bit off so protected it by wearing a belt (I know right?). Just wanted one double beltless for confidence. Was happy out with it. Coulda done all 3 with I think. Probably coulda tripled too. Will put on wraps and a belt and take a heavy single next week.

SSB GMs suck so hard. Great tho.

The 20 reppers sucked. Hard. As did split squats.

A good day all around tho. Looking forward to heavy DLs on Monday.

Hanley · 10-03-2013 06:16PM

First run of the season... a nice easy lap of Cabinteely park, 12m 30s, avg HR 154bpm

Hanley · 13-03-2013 12:14AM

<<It was wearing me out...>>

Warm Up
-hurdle drills & band traction

Strength

4in Block Pull:
60kg x10
100kg x5
140kg x3
180kg x2
200kg x2
*belt*
220kg x2
240kg x1
250kg x1
*no belt*
205kg 3x2

https://www.youtube.com/watch?v=02lBxOb4-lY

Snatch Grip DL:
100kg x8
140kg x3
170kg x8
180kg x8

https://www.youtube.com/watch?v=EDM5TCVeGj4

KB Row w/ scap retraction:
24kg KB 3x12

KB Shrugs:
24kg 3x25

Pallof Press:
3x30s w/ 30s recovery

I hate deadlifting and just can't seem to move my pull. Hate it.

Look at the 250 FFS. Shoots to me knees and STOPS.DEAD. What the hell???

Dathai · 13-03-2013 12:42AM

Are you getting much out of the snatch grip DLs? I imagine they're effective, but I know they're gonna suck if/when I try 'em!

Hanley · 13-03-2013 10:06AM

Dathai wrote: »

Are you getting much out of the snatch grip DLs? I imagine they're effective, but I know they're gonna suck if/when I try 'em!

I literally have no idea. I SHOULD be, but let's wait until April 6th and revisit then

Hanley · 14-03-2013 12:59PM

Last night, SFG snatch practice.

24kg x9 reps per hand on the minute, every minute for 5 minutes - not too bad

Mellor · 14-03-2013 01:11PM

Hanley wrote: »

Last night, SFG snatch practice.

24kg x9 reps per hand on the minute, every minute for 5 minutes - not too bad

Getting close to the 100 rep mark, good stuff.
I did 60 reps last week. Started off slow continuous pace but had to switch halfway to setting the KBell down every 6 reps as I thought it was going to slip.

Hanley · 14-03-2013 01:15PM

Mellor wrote: »

Getting close to the 100 rep mark, good stuff.
I did 60 reps last week. Started off slow continuous pace but had to switch halfway to setting the KBell down every 6 reps as I thought it was going to slip.

Next week

Was really tempted to just go for it and do it, but everything's gone so well recently I decided to just continue being patient. Honestly never had the slightest issue with my grip. It's been super solid all the way thru.

Was so broken up with DOMS as well before the sesh, it was nice to get thru ok.

Mellor · 15-03-2013 03:50AM

Grip is not usually an issue (slipped out once before). I was deadlifting beforehand so might have been fatigued. I chalk my hands usually, but if others very sweaty it's no help.

Hanley · 15-03-2013 09:15PM

<<we're tumbling down...>>

SESSION 1

The Cube, Week 6, Day 2 - Bench explosive

Floor Press (65%):
60kg x5
90kg 6x2 every 45s

Incline Bench:
60kg x15
82.5kg 3x15 - holy **** yay

1.1) Band PushDown
Green 4x25

1.2) Military Press
42.5kg 4x10

Band Flys:
orange and black 1x50

Session 2 - The Cube, Week 6, Day 3 - Squat Reps

Squat:
60kg x5
100kg x3
140kg x2
160kg x2
180kg x2
*wraps and belt*
200kg x2
220kg x2 - eeeeeeaaaaaaaasy!!!!!!
*wraps off*
185kg x8

Wide Stance SSB GMs:
50kg x8
60kg x8
70kg x8
80kg x8
85kg x8

Lunges:
15kg DBs 3x10 e/s

SSB Squat:
60kg x50

I was living in fear of today. So much difficulty in the training, but smashed thru all of it awesomely. Ecstatic!!

Everything was so solid. The squats were just amazing. Videos to come later.

Other Highlights from the best day of my year so far
-held interviews for my first trainer
-officially unveiled as new LIA tutor
-package from iherb arrived
-hooked up with a couple of VERY exciting new clients

...and yes - I'm pushing the gunzz out.

Hanley · 16-03-2013 12:15AM

220x2

https://www.youtube.com/watch?v=5D_744eW1OM

185x8

https://www.youtube.com/watch?v=pUN8NGqUT5k

Hanley · 22-03-2013 03:56PM

WEDNESDAY

The Cube, Week 7, Day 1 - deadlift reps

Deficit Pull:
60kg 2x10
100kg x5
140kg x3
180kg x1
200kg x1
210kg x1
220kg x1
230kg x1
240kg xfuuuuuuu

4in Block Pull:
140kg x3
180kg x3
220kg x5

SSB Squat:
60kg x8
100kg x8
125kg x10

SSB GMs:
70kg 4x10

F*cking miserable sesh. Messed up the 240kg so bad. 230kg went easy. I'm a moron.

Hanley · 22-03-2013 03:59PM

FRIDAY

RKC Snatch Test

I've been working on this one for a while. My goals was to do it in July, but training's gone so well that I knew it'd go today. Was VERY surprised how easily it went tho. Time to push on towards 200 in 10 minutes in July I think. Now THERE'S a challenge.

100 reps with a 24kg KB in 4m 28s w/ no drops (you've a 5 minute time limit to do it)

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

Wahoooooooooo!!!

The Miseducation of Jimbo Slice

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