The Miseducation of Jimbo Slice

Hanley · 29-04-2013 03:18PM

<<If you complain...>>

A1) Power Clean: 95kg 4x5
A2) Bench: 115kg 4x3
A3) Pull Up: 8x3

B1) Squat: 100kg 4x8 30X0 w/ 45s recovery
B2) Incline DB Bench: 30kg 4x8 30X0 w/ 2 mins recovery

C1) GM: 50kg 3x15 w/ 45s recovery
C2) Chinzz: BW 4x10

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

Good start to a new training cycle. First time power cleaning in many moons. They were ok.. ish. Comments appreciated.

Trying to re build the base I spent the last month leaving go via a modified GBC style template. Another month of leanness during it too. Something other stuff filler to keep my log interesting.

WHIP IT! · 29-04-2013 03:51PM

Hanley wrote: »

Comments appreciated.

Your shoes are nice...

Scuba Ste · 29-04-2013 07:09PM

You're pulled a bit forward and you don't keep the bar close to you in the pull. Use your lats and push the bar back towards you.

Try be a bit faster pulling under too.

Hanley · 01-05-2013 01:23PM

Scuba Ste wrote: »

You're pulled a bit forward and you don't keep the bar close to you in the pull. Use your lats and push the bar back towards you.

Try be a bit faster pulling under too.

Tried that today... think it worked. Videos coming. THanks!!!

Hanley · 01-05-2013 01:47PM

<<it makes no sense at all...>>

A1) Power Clean: 100kg 4x3
A2) Bench: 117.5kg 4x3
A3) Pull Up: 4x3

B1) Deadlift: 140kg 4x8
B2) Dumbbell Bench: 40kg DBs 4x8

C1) Split Squat w/ BB: 20kg x15 per leg
C2) Inverted Row: 3x15

https://www.youtube.com/watch?v=84CFa_d8OEc

Rejoined Santry Stadium so I now have 3 gyms to train in so can never complain about bordem!!

Oregano_State · 01-05-2013 02:40PM

Hanley wrote: »

Rejoined Santry Stadium so I now have 3 gyms to train in so can never complain about bordem!!

Great gym. Gotta love the Eleiko plates

gymfreak · 01-05-2013 03:10PM

Hanley wrote: »

Rejoined Santry Stadium so I now have 3 gyms to train in so can never complain about bordem!!

Nooooooo!!!

oq4v3ht0u76kf2 · 01-05-2013 03:18PM

Hanley wrote: »

Rejoined Santry Stadium so I now have 3 gyms to train in so can never complain about bordem!!

RevFit, Santry, and... LIA? Hercs?

JJayoo · 01-05-2013 04:18PM

Hanley wrote: »

Rejoined Santry Stadium so I now have 3 gyms to train in so can never complain about bordem!!

I have to gym in a shed

dylbert · 02-05-2013 12:50PM

Hey Hanley, is that a pair of Reebok Nano's you're wearing in some of your vids? What you think of them?, I'm torn between them or a pair of NB minimus.

Scuba Ste · 02-05-2013 04:28PM

gymfreak wrote: »

Nooooooo!!!

That's funny.

You do a strange thing with your feet. I'm not sure if your rocking onto your heels or they just move before you extend.

100's look a bit better, not as forward but still need to be closer. I think you overpull a bit which is why you slower pulling under. That said, they're decent enough and you've only started doing them again.

Hanley · 03-05-2013 03:44PM

dylbert wrote: »

Hey Hanley, is that a pair of Reebok Nano's you're wearing in some of your vids? What you think of them?, I'm torn between them or a pair of NB minimus.

Have both, prefer my Merrell Trail Gloves for general purpose lifting!! Probably minimus second and nanos third. Never lifting in the nanos tho. But love them for general wear.

Scuba Ste wrote: »

That's funny.

You do a strange thing with your feet. I'm not sure if your rocking onto your heels or they just move before you extend.

100's look a bit better, not as forward but still need to be closer. I think you overpull a bit which is why you slower pulling under. That said, they're decent enough and you've only started doing them again.

I've always done that with my feet. It really annoys me.

When you say "forward" do you mean stay over the bar longer? Interesting about the overpull, woulda thought I wasn't finishing!!

And thank ya

Hanley · 03-05-2013 03:49PM

<<Up all night to get...>>

A1) Power Clean: 110kg 4x1
A2) Bench: 120kg 4x3
A3) Pull Up: 4x3

B1) Front Squat: 80kg 4x8
B2) Neutral Grip Chinzz: 4x8

C1) Pull Thrus: 3x15
C2) Band Flys: 3x15

https://www.youtube.com/watch?v=osqb50_B58g

First week outta the way. Good stuff. Will break into the 89s next week. Starting to lean up decently enough too, which is nice!

Turbo_diesel · 03-05-2013 07:30PM

First week outta the way. Good stuff. Will break into the 89s next week. Starting to lean up decently enough too, which is nice![/QUOTE]

You dropping calories/carbs for the lean up James or are you trying any sort of IF? Any conditioning planned to help with the lean up or is it all diet?

Scuba Ste · 03-05-2013 10:13PM

Hanley wrote: »

Have both, prefer my Merrell Trail Gloves for general purpose lifting!! Probably minimus second and nanos third. Never lifting in the nanos tho. But love them for general wear.

I've always done that with my feet. It really annoys me.

When you say "forward" do you mean stay over the bar longer? Interesting about the overpull, woulda thought I wasn't finishing!!

And thank ya

Maybe point your toes out a bit and see if you still do it.

No I mean in the 95 you looked like you were being pulled forward off the floor, you don't now.

I think the 110 looks better. You're not overpulling and you still extend fine. The longer you spend at the top of the pull the longer it will take to get under. That 110 looks easier than the 100 to me. How'd it feel?

Hanley · 07-05-2013 12:33PM

Scuba Ste wrote: »

Maybe point your toes out a bit and see if you still do it.

No I mean in the 95 you looked like you were being pulled forward off the floor, you don't now.

I think the 110 looks better. You're not overpulling and you still extend fine. The longer you spend at the top of the pull the longer it will take to get under. That 110 looks easier than the 100 to me. How'd it feel?

Yah all feels so far so good. Just going to add 2-3kg/week to each lift and see what happens or when the bar stops moving!!

Be nice to be doing 4 consistent singles with 120kg in the next month or so.

Hanley · 07-05-2013 12:38PM

<<do do do do...>>

A1) Fat Bar 21s: 25kg 3x7s
A2) Green Band Pushdowns: 3x30

B1) Barbell Curls: 40kg 3x8
B2) Skull Crushers: 30kg 3x15

That was Saturday, then on Sunday I played about doing some climbing and obstacle stuff in Connemara. And on Monday I snapped this;

Hanley · 10-05-2013 07:59AM

<<people equal...>>

A1) Power Clean: 98kg 4x5
A2) Bench: 122kg 2x3
A3) Pull Up: 2x3

B1) Squat: 110kg 4x8 30X0
B2) Incline DB Bench: 32.5kg 4x8 30X0 w/ 3 mins recovery

C1) GM: 55kg 3x15
C2) Chinzz: BW 4x11 w/ 3 mins recovery

Did this on Wednesday. Great workout. Excited for today.

https://www.youtube.com/watch?v=uACH8xpYbkE

Hanley · 10-05-2013 06:55PM

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

A1) Power Clean: 103kg 4x3, 105kg x3

B1) GMs: 100kg 2x8, 110kg 2x8
B2) Dumbbell Bench: 42.5kg DBs 4x8

C1) Split Squat w/ BB: 25kg x15 per leg
C2) Inverted Row: 3x15

https://www.youtube.com/watch?v=1BFGybpEhGs

Mixed bag today. Tired from long morning of work. Played bout with some set up tricks on the power clean set up and think I got some positive things outta it.

Didn't DL cos I'd no chalk and my hands were in bits, so GM'd instead.

WHIP IT! · 10-05-2013 07:58PM

What're GMs, H?

10-05-2013 08:14PM

WHIP IT! wrote: »

What're GMs, H?

Good Mornings, I reckon.

Hanley · 14-05-2013 01:13PM

SATURDAY
A1) Power Clean: 115kg 3x1, 117.5kg x1
A2) Bench: 125kg 2x3
A3) Pull Up: 2x3

B1) Front Squat: 90kg 4x8
B2) Fat Grip Chinzz: 4x8

C1) Pull Thrus: 3x15
C2) Band Flys: 3x20

https://www.youtube.com/watch?v=3Nv8aMiW0es

https://www.youtube.com/watch?v=LGK8E7Jpdv0

MONDAY
A) Power Clean: 100kg 4x5

B1) Squat: 120kg 4x8 30X0 w/ 45s recovery
B2) Incline DB Bench: 35kg 4x8 30X0 w/ 2 mins recovery

C1) GM: 60kg, 70kg, 80kg x15 w/ 45s recovery
C2) Inverted Rows: BW 4x15

https://www.youtube.com/watch?v=Eh1i73WlDOM

Couple of good days of training there.

Hanley · 16-05-2013 07:30AM

<<one step ahead...>>

A1) Power Clean: 105kg 3x3, 107kg x3, 109kg x3

B1) GMs: 100kg, 110kg, 115kg, 120kg x8
B2) Dumbbell Bench: 45kg DBs 4x8

C1) Split Squat w/ BB: 30kg x15 per leg
C2) Neutral Grip Chinzz: 4x12

https://www.youtube.com/watch?v=tzA0gs5Yeew

Well that was a good day. And bloody hard. Really enjoying my training split, set up, times and location at the moment. And eating VERY well.

GMs were tough but good. As was everything else.

Think the power cleans are moving along nicely and should hit 120kg soon enough. Again, any constructive comments appreciated. Ste, looking at you here!

btkm8unsl0w5r4 · 16-05-2013 09:11AM

Hanley....doing GM's myself at the moment. Do you find they give you killer Hamstring doms?

Hanley · 16-05-2013 06:48PM

Gwen Thundering Matrix wrote: »

Hanley....doing GM's myself at the moment. Do you find they give you killer Hamstring doms?

Jesus yes.

Hanley · 19-05-2013 08:52PM

SUNDAY

A1) Power Clean: 115kg x1, 117.5kg x1, 120kg x1, 122.5kg x1
A2) Bench: 127.5kg 2x3
A3) Pull Up: 2x3

B1) Front Squat: 100kg 3x8
B2) Fat Grip Chinzz: 3x10

C) Band Flys: 3x20

122.5kg power clean

https://www.youtube.com/watch?v=t2GZk6JZf5k

127.5kg x3 bench

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

I'd a great day today. Didn't do much assistance work as it felt like my eye was going to explode, and I'll be training again tomorrow too anyway.

Did a truck load of gymnastics fun at the LIA open day yesterday too. Learned a lot!!

Everything's moving in the right direction for now anyway!!

Scuba Ste · 19-05-2013 10:38PM

Power Cleans are looking decent. Stay on your heels as long as possible and you won't punch the bar out front. Strong lift man.

Hanley · 20-05-2013 09:35AM

Scuba Ste wrote: »

Power Cleans are looking decent. Stay on your heels as long as possible and you won't punch the bar out front. Strong lift man.

Yes. I'll do that. Thanks!

I got rid of that weird foot twist thing by screwing my feet into the ground ala Kelly Starrett. It made SUCH a difference. Feel much better now and it was such a simple fix.

Hanley · 21-05-2013 07:30AM

Had a private class in Trojan Gymnastics Academy yesterday. Was AMAZING craic and I'd highly recommend it.

Did some handstand drills (holy thoracic extension) and a load of backflip drills and a good few assisted ones too. Think I'll be going back for more, for sure.

Ant11 · 21-05-2013 08:32AM

Hanley wrote: »

Had a private class in Trojan Gymnastics Academy yesterday. Was AMAZING craic and I'd highly recommend it.

Did some handstand drills (holy thoracic extension) and a load of backflip drills and a good few assisted ones too. Think I'll be going back for more, for sure.

Do they work on whatever you want in the private class? I've been doing a lot of free standing handstand work and wouldn't mind a few tips from the experts.