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The Miseducation of Jimbo Slice

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Comments

  • #4712
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    Ant11 wrote: »
    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.

    I would guess that assuming you have the requisite capability to do whatever it is you work on, yes!

    ..if you went in and told them you wanted to learn a round off but couldn't walk in a straight line I'd expect there to be a problem.


  • #4713
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    <<...oh yeah>>

    A) Power Clean: 103kg 3x5

    B1) Squat: 130kg 4x8 30X0 w/ 45s recovery
    B2) Incline DB Bench: 37.5kg 4x8 30X0 w/ 2 mins recovery

    C1) GM: 70, 80, 85kg x15 w/ 45s recovery
    C2) C/S DB Row: 12.5kg DBs 3x15 30X0

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


    Another good day. 5 rep power cleans officially feel like cardio.

    Will take smaller jumps on the squat next week, 135kg and 40kg for the DBs. Not going mad hard, but moving forward. Once this cycle runs its natural course, I'll probably take a bounce off the Coan bench cycle and some increased squat volume and see where that takes me.


  • #4714
    Oregano_State
    Registered Users, Registered Users 2 Posts: 2,290 ✭✭✭Oregano_State


    What does "30X0" mean? something to do with the timing/tempo of the lifts?


  • #4715
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    Oregano_State wrote: »
    What does "30X0" mean? something to do with the timing/tempo of the lifts?

    3 sec eccentric, no pause, explosive (ish) concentric, no pause :)


  • #4716
    Oregano_State
    Registered Users, Registered Users 2 Posts: 2,290 ✭✭✭Oregano_State


    Hanley wrote: »
    3 sec eccentric, no pause, explosive (ish) concentric, no pause :)

    Sound. I'll be borrowing that.


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  • #4717
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    <<love, love, love...>>

    A1) Power Clean: 107kg x3, 109kg x3, 111kg 2x3

    B1) GMs: 115kg, 120kg, 125kg, 125kg x8
    B2) Dumbbell Bench: 35kg 4x8 50X0

    C1) Split Squat w/ BB: 32.5kg x15 per leg
    C2) Inverted TRX Row: 4x15 30X0

    Power Clean 111kg x3
    https://www.youtube.com/watch?v=C4ckT-pFk5c


    GMs 120kg x8
    https://www.youtube.com/watch?v=jwHsCfeS7-4


    Great day.


  • #4718
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    <<WHO WOULDA THOUGHT...>>

    A) Power Cleans:
    60kg 2x3
    80kg x2
    90kg x1
    100kg x1
    110kg x1
    115kg x1
    118kg x1
    121kg x1
    124kg x1
    126kg x1 (..but not really a "power")

    B1) Front Squats: 110kg 3x8 30X0
    B2) Neutral Grip Hollow'd Chinzz: 3x8

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

    124kg
    https://www.youtube.com/watch?v=c1PpsxP7ZxU


    126kg
    https://www.youtube.com/watch?v=x8CHWvyCwT8


    Not really sure how I feel about them. That's my heaviest power clean in about 18 months, so that's great. But I thought it shoulda been higher based off of my recent performances. It'll do for now tho. And it's up at about 96% of my all time PR, which is great!!

    Might go back to doing some real cleans for a while and see if I can use that to improve my extension, pull under and power.

    The front squats were straight up nasty.

    Manky weekend with food - need to get significantly leaner.


  • #4719
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    <<I got no...>>

    A1) Power Clean: 105kg 3x5
    A2) Bench: 100kg, 120kg, 130kg x3 - WTF?

    B1) Squat: 140kg 3x8 30X0 w/ 45s recovery
    B2) Ring Dip: 3x8 30X0 w/ 2 mins recovery

    C1) GM: 60, 80, 90kg x15 w/ 45s recovery
    C2) Inverted Ring Rows: 3x15 30X0

    That was a frickin' cracking day. Dunno where it came from. Power cleans felt crisp and amazing and the benching was mental. Definitely a bodyweight PR.


  • #4720
    wadacrack
    Registered Users, Registered Users 2 Posts: 4,172 ✭✭✭wadacrack


    What your bw atm?


  • #4721
    ferike1
    Registered Users, Registered Users 2 Posts: 1,785 ✭✭✭ferike1


    Is the 30X0 1 set of 30?


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  • #4722
    COH
    Registered Users, Registered Users 2 Posts: 7,550 ✭✭✭COH


    ferike1 wrote: »
    Is the 30X0 1 set of 30?

    Its the tempo of the reps


  • #4723
    WHIP IT!
    Registered Users, Registered Users 2 Posts: 5,887 ✭✭✭WHIP IT!


    ferike1 wrote: »
    Is the 30X0 1 set of 30?

    I asked H this very Q on the RevFit Facebook page earlier this week. This was his reply...
    Hanley
    "it means '3 second eccentric, 0 pause at the bottom, explosive concentric, 0 pause at top'..."


  • #4724
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    <<we can go hard or...>>

    Cleans:
    60kg x3 from dead hang + 3 from floor
    80kg x3 from dead hang + 3 from floor
    90kg x2
    95kg x1
    100kg x1
    105kg x1
    110kg x1
    115kg x1
    120kg x1
    125kg x1
    130kg x1
    132.5kg x1
    135kg x1
    137.5kg x1
    140kg x1 - all time PR, my first LEGIT PR in anything since 2010 :D
    142.5kg x1
    145kg x0 - got under it and just felt my womb explode

    140kg
    https://www.youtube.com/watch?v=d87TOdLc1Rc


    142.5kg
    https://www.youtube.com/watch?v=47rDJF4EQwA


    I've been waiting my entire adult life for that 140kg clean. The celebration barely describes how happy I am. That was my first legitimate "heaviest I've ever lifted TRUE all time PR" since December 2010. So so happy right now.

    Thinking the increased leg, postural and positional strength from tempo high bar and front squats has made a HYOGE difference too.

    ...and once again I settle into a short enough, but consistent and "within myself" training phase to be rewarded with some PRs. I'll try to keep the momentum going now for the next while and not do anything stupid.

    Off to Thailand in 6 weeks so planning on getting shredded and just keeping the current cycle going to then, perhaps with some movement mods.


  • #4725
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    Also a nod of thanks to Will from CFI and Paidi Kelly as well for the start position tips. Moved the bar over the knuckle of my big foot, tried to be a bit more balanced off the floor, and good things happened.

    Will continue to listen to anyone else who wants to weigh in with technical pointers of course :)


  • #4726
    Paudee
    Closed Accounts Posts: 488 ✭✭Paudee


    She'll love that.

    I feel disturbed.


  • #4727
    gymfreak
    Registered Users, Registered Users 2 Posts: 2,793 ✭✭✭gymfreak


    Paudee wrote: »
    She'll love that.

    I feel disturbed.

    LOL

    You loved it. Dont lie:D


  • #4728
    the drifter
    Closed Accounts Posts: 7,338 ✭✭✭the drifter


    Jesus...i just copped what he did there.


  • #4729
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    <<you're wasting all my time...>>

    A) Cleans:
    100kg 5x2 on the minute

    B1) Front Squat:
    115kg 4x6 30X0

    B2) Neutral Chinzz:
    +15kg 4x6

    C1) Pull Thrus:
    3x15

    C2) Band Flys:
    2x black bands 3x15

    Good training day for me, but tempo front squats can go f*ck themselves. Horrible core exercise. Yes, core.

    Cleans were good but recovery felt heavy?!!?

    Signed up for SFG L1 in Hungary in August so VERY psyched (and scared) to get training for that.


  • #4730
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    His and hers clean PRs... Mine's 142.5kg, the Pig's is 72.5kg.

    941977_10151655222230115_777741258_n.jpg


  • #4731
    the drifter
    Closed Accounts Posts: 7,338 ✭✭✭the drifter


    why isnt hers topless?


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  • #4732
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    the drifter wrote: »
    why isnt hers topless?

    She only does topless jerks.

    ...yes, I meant that one.


  • #4733
    the drifter
    Closed Accounts Posts: 7,338 ✭✭✭the drifter


    Hanley wrote: »
    She only does topless jerks.

    ...yes, I meant that one.

    well played sir...well played.


  • #4734
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    SFG is booked so time to step it up a gear...

    MORNING

    Double Kettlebell Komplex Ladder; Clean and Press -> Squat -> Push Press -> Swing:
    24kg x6, 28kg x4, 32kg x2, 28kg x4, 24kg x6

    AFTERNOON

    A) 3 Position Clean - High hang, below the knee, floor:
    60kg, 80kg, 90kg, 95kg, 100kg, 105kg x1

    B1) Good Morning:
    100kg, 110kg, 120kg, 130kg x6

    B2) DB Bench:
    35kg DBs 4x8 50X0

    C) KB Snatch:
    5 per hand at the top of every minute for 5 minutes

    DEADLY!!


  • #4735
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    SUNDAY - playing in the sun out @ Sandymount Strand

    A) KB Clean and Press x5, 10m racked walk, KB Clean and Press x5, 10m racked walk;
    3 rounds w/ double 24kg KBs

    B) Clean and Press Ladder w/ 24kg KB:
    1-2-3-4 x3

    C) Double 24kg Swings:
    5x10

    580597_590570340975748_2087238595_n.jpg

    All sorts of fun!


  • #4736
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    MONDAY

    Morning

    KB Snatch:
    28kg x5/5 on the minute every minute for... 8 minutes, and then my hands tore

    Afternoon

    A1) High Bar Squat:
    145kg 3x6, 1x8 30X0

    A2) Double KB Press:
    24kg KBs 4x5

    B1) Good Mornings:
    80kg, 90kg, 95kg x15

    B2) Inverted Feet Elevated TRX Row:
    3x15

    C) Prowler Push:
    80kg - 20m out w/ low handle, 20m back w/ high handle on the minute every minute for 10 minutes - HELL

    Mega bummed about my hand but got a good training day in regardless.

    Squats were TOUGH. 150kg 4x6 next week.

    Prowling was manky. Pushing on astro and my first time on it in like... 2... years!? Some pump.

    Spent 20 minutes mobilising my hip later that day and was able to bully it into allowing me to do pistols again :)


  • #4737
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    TUESDAY

    Morning

    20 minutes mobilising the **** outta my hip

    Pistol Ladder: 1-2-3 x3


  • #4738
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    WEDNESDAY

    Morning

    A) Turkish Get Ups:
    10 minute ladder block w/ 24kg - got 1-2-3-1-2 per arm

    B1) Double Swings w/ 24kg KBs x10
    B2) Double Press w/ 24kg KBs x5

    Didn't wanna do too much this morning as I was gonna train in the afternoon but that went out the window for various reasons. Will train tomorrow afternoon instead!

    Hands are slowly healing, but still manky.


  • #4739
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    FRIDAY

    MORNING:

    -5 minutes working on tricep soft tissue quality
    -5 minutes on hip mobility

    A) Double KB Swing Ladder:
    24kg x8, 28kg x6, 32kg x4

    B) KB Press Ladder:
    28kg 1-2-3 x3


    EVENING:

    -20 minutes working on hip mobility and tricep soft tissue quality

    A) Front Squat:
    60kg x8
    100kg x5
    120kg x3
    140kg x1
    150kg x1
    160kg x1

    B1) Front Squat: 120kg 4x6 @ 30X0 tempo
    B2) Pull Ups: BW 4x6

    C1) Pull Thru: 3x15
    C2) Band Flys: 2x black and an orange 3x15

    15 minute EDT style block - 7 rounds completed:
    D1) Squat: 140kg x3
    D2) Band Resisted Push Up w. black band x10
    D3) Half kneeling single arm row x8 e/s

    E) Day 2 of Diesel Crew Shoulder Rehab Protocol

    https://www.youtube.com/watch?v=6k217cj7ItU


    Good busy oul day.

    The KB stuf this morning was mental. Glutes and hams ON FIRE still. CrampCity.

    All the Supple Leopard Mobility WOD stuff is really helping. Mashing my right quad hard too because it's so bound up.

    Happy with the front squat. PR is 170kg after a Smolov cycle and while 5kg heavier. I think that's the best "training" single I've ever done on front squats without peaking.

    Everything's going pretty well. Started the DC shoulder rehab protocol to try and fix my wingy left scap. I'm such a 1 strapper.


  • #4740
    amazingemmet
    Registered Users, Registered Users 2 Posts: 4,057 ✭✭✭amazingemmet


    I see you hitting the hip mobility stuff a lot is there a specific reason for it or just trying to get more mobile?


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  • #4741
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    amazingemmet wrote: »
    I see you hitting the hip mobility stuff a lot is there a specific reason for it or just trying to get more mobile?

    About 6 months ago I'd a REALLY nasty impingement in my hip which left my right quad feeling like it was going to explode any time I got near parallel. I cleared it up with some physio rehab - he specifically mentioned tight joint capsule.

    Now, my bilateral squats are fine, but any time I try to pistol on my right side, I get a similar lower level feeling because I've done no maintenance work on it. One of my goals for the next few months is to do a pistol with a 48kg KB, my legs are strong enough for it, but my movement quality isn't - I'm catching corners and getting bound up etc so I'm moving into bad patterns, so if I can free everything up so I move like silky butter, I'll be fine!!

    Extrapolating that out, it should allow me to get into better receiving positions for cleans, and hold tighter squat positions too!


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