The Miseducation of Jimbo Slice

Sangre · 09-09-2013 09:34PM

Great DL set, loads more there.

Great idea with the band assisted ab wheel, going to try and give that a go.

Hanley · 11-09-2013 11:30AM

TUESDAY (AM)

A) A **** ton of mobility

Deadlift:
60kg 2x5
100kg x3
140kg x2
170kg x1
195kg 3x3, 1x6

C1) Bench:
50kg x10
80kg x5
100kg x1
115kg 3x5

C2) Pull Ups:
BW x5
w/24kg KB 3x3

https://www.youtube.com/watch?v=teXc3NJdAHU

Feelin very good about deadlifting these days. My SIJ does not like it tho.

Hanley · 12-09-2013 01:14PM

MORNING:

Tonnes of mobility to my right leg only

AFTERNOON:

A) Deadlift:
70kg 2x5
110kg x2
150kg x2 - all double OH to hear
175kg 6x6 - vom

B1) Bench:
125kg 2x3

B2) Pull Ups:
BW +24kg 2x3

Weight's down under 90kg. Will to live isn't far behind. Starting to suffer now. 2 more barbell sessions left before testing - DL 195kg 4x5 tomorrow w/ 120kg x5s bench afternoon after some heavy KB snatches in the morning. The DL 205kg x a stupid number of reps and bench 130x3 on Tuesday.

Off to marbella for 5 days arfter, then back to test. GAINZZ!!

Hanley · 12-09-2013 09:29PM

<90kg

<respectable bench

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

...that says "less than respectable bench". In fairness if I didn't screw the bar path up, 5s would have happened.

amazingemmet · 13-09-2013 11:27AM

Have you not got the memo? Everyone <90kg on the internet is benching 140 for sets of ten.

Hanley · 13-09-2013 10:41PM

amazingemmet wrote: »

Have you not got the memo? Everyone <90kg on the internet is benching 140 for sets of ten.

Yeah I'm barely even average on boards now.

Hanley · 14-09-2013 07:41PM

Warm Up:
Dicking about w/ KB snatches

A) Deadlift:
60kg 2x5
100kg x3
140kg x2
180kg x1
195kg 4x4
195kg x8 w/ straps

B1) Bench:
60kg 2x5
100kg x3
120kg 2x6, 1x5

B2) L-Sit Pull Ups:
10s up, 15s down 3x1

https://www.youtube.com/watch?v=mQqJ7gvTbTc

Deadlift quality wasn't the best, but I just want to get the f*ckers done at this stage. Last day is tuesday. Absolutely cannot wait. 205kg on the bar, will pull 4 triples, and then see what happens.

Benching was a positive surpise today too!

Hanley · 17-09-2013 02:44PM

Let's play good day/bad day

GOOD DAY (AM):

KB Snatch:
40kg KB x5 per side OMEM 5 mintues - 50 reps!!!

Ab Wheel Rollout w/ red band:
3x6

BAD DAY (PM):

A) Deadlift:
60kg 2x5
110kg x3
140kg x1
180kg x1
205kg 3x3, 1x4+snap/crackle/pop

...then I just went home.

The quality of these reps is TERRIBLE

https://www.youtube.com/watch?v=yTa3W_BYp6U

..but the bar speed was alright. Be an interesting test anyway.

Off to Marbella tomorrow until Monday. Lots of relaxing and learning. Stoked.

kevpants · 17-09-2013 04:03PM

On a scale of 1 to Matthew McConaughey how upset are you that winter is coming and you'll soon have to start wearing clothes again?

Hanley · 17-09-2013 06:38PM

kevpants wrote: »

On a scale of 1 to Matthew McConaughey how upset are you that winter is coming and you'll soon have to start wearing clothes again?

Why do you think I'm going away tomorrow?

RidleyRider · 17-09-2013 07:57PM

I'm not trying to be smart here but, what went wrong?

Nice blood on the shins :P

Hanley · 17-09-2013 08:57PM

RidleyRider wrote: »

I'm not trying to be smart here but, what went wrong?

Nice blood on the shins :P

With the DL? Something ripped inside me.

Thinking it was just some fascia or possibly QL related now.

Hanley · 27-09-2013 09:42PM

The last week...

WED-MON:
Chillin, illin, knowledge bombs in Marbs

FRI:
Beach Front Bootcamp
40 on/20 off x3 of 4 different circuits

TUE:
Deathlift..
up to 210kg x1, missed 230kg, went back to 210kg x1 every 30s for 4 reps

FRI:
Undeadlift:
up to 220kg x1 and managed 230kg x1

Not the best end to the cycle but I've been very sick and working stupid silly hours getting RF Mk2 ready.

Standing Ab Wheel Rollouts.

And this... not sure how I feel about it tho.

230kg x1

https://www.youtube.com/watch?v=u5gk-Rslw2c

JJayoo · 27-09-2013 10:09PM

That tshirt is seriously holding you back

amazingemmet · 27-09-2013 10:15PM

What's your all time max?

Hanley · 27-09-2013 10:15PM

amazingemmet wrote: »

What's your all time max?

272 in a ****ty suit, 260 in a belt at 100kg, at 90kg.. who the **** knows!

amazingemmet · 27-09-2013 10:17PM

Not bad for a 10kg drop in bw and not focusing on powerlifting solely, nice

Hanley · 27-09-2013 10:30PM

amazingemmet wrote: »

Not bad for a 10kg drop in bw and not focusing on powerlifting solely, nice

Aye... but it's not great either is it? Think 240 w/ belt may be there. So the hunt for triple bodyweight remains on. And horrifically challenging.

amazingemmet · 27-09-2013 11:31PM

I think 240 would of been there with a proper psyche up and the willingness to grind it out.

Hanley · 30-09-2013 09:44AM

MARNING:

KB Snatch:
16kg x5 e/s
24kg x5 e/s
32kg x3 e/s
36kg x3 e/s
40kg x3 e/s
44kg 2x3 e/s - first time ever

Single Arm Swing:
44kg x5 e/s OMEM 5mins

Ab Wheel Roll Out From Standing:
red band assistance 3x6

https://www.youtube.com/watch?v=v1SRVzq7RTs

Was going for 5 minutes of triples with the 44kg but sh*t got outta hand very quickly.

Few hours work now, design my next training cycle and then back for session number 2 of some 85ish % squats and deadlifts.

Hanley · 30-09-2013 02:05PM

AFTERNOON:

Squat:
60kg x5
100kg x3
120kg x2
140kg x2
160kg x2
180kg x5

Bench:
50kg x5
80kg x5
100kg x5
110kg x5
120kg x5
130kg x1
135kg x1

...and a parking ticket.

That was a decent enough test session. Will max on Friday.

Hanley · 30-09-2013 03:47PM

re: depth, I know.

https://www.youtube.com/watch?v=C8BIAFjEcOk

amazingemmet · 30-09-2013 04:05PM

Depth was fine, obviously you can go atg but its not a big deal.

The only thing I'd say is you hips are coming up each time ahead of the shoulders. I'd say from all the Kb work you've been doing you've drilled the hip extension motor pattern more then the squatting pattern. Might want to keep an eye on it

Hanley · 30-09-2013 06:13PM

amazingemmet wrote: »

Depth was fine, obviously you can go atg but its not a big deal.

The only thing I'd say is you hips are coming up each time ahead of the shoulders. I'd say from all the Kb work you've been doing you've drilled the hip extension motor pattern more then the squatting pattern. Might want to keep an eye on it

Yup, 5 weeks of no squatting and then near max effort work will do that!!

Hanley · 03-10-2013 09:44AM

DAY BEFORE YESTERDAY:

-squat hold x20 minutes

YESTERDAY:

KB Snatch Ladder;
1-2-...10-11 each hand w/ 20kg KB

TODAY:

75 minutes of yoga (first time ever)

The squat was manky. But nice?

The snatch ladder was good fun, just wanted to see how it would feel, then it felt easy and I said screw it may as well do a snatch test wit the 20 for the craic. Had no chalk, no warm up, and it was after 4 hours of coaching. And it was easy. So all the heavy snatching is paying off.

Yoga was good this morning.

Hanley · 04-10-2013 03:09PM

TEST DAY....

Squat:
60kg 2x5
100kg x3
140kg x1
*belt*
160kg x1
180kg x1
200kg x1
210kg x1
215kg x1
220kg x1 - 90kg PR

Bench (all paused):
60kg x5
80kg x3
100kg x1
120kg x1
130kg x1
145kg x0 - whoops... misload
135kg x0 - whoops... fried

Good day's squatting for me. On the verge of 2.5x bodyweight raw.

215kg

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

220kg (I got crushed pretty badly at the bottom of this)

https://www.youtube.com/watch?v=BI4shQd5FdY

Based off the 215 bar speed, my squat's better than 220, but my tekkers got me smashed. Nice grind and happy with the recovery tho.

That sets my baseline at 220kg squat, 130kg bench, 230kg beltless pull.

Dunno what date national championships are next year yet, but I'm gonna put the head down and go hard at em now.

Pavel66 · 04-10-2013 04:48PM

Good fighting on the 220 :eek:

Fair play to ya

Alf Veedersane · 04-10-2013 05:12PM

I've lost count of the people I know that would divide that weight by that bodyweight and round up...finishing with a "2.5 times bodyweight...BOOM". That said, people like that don't squat 2.5 x BW. Kudos on that. Looked a hell of a fight that 220 squat but that's just cos of the tiniest movement in the wrong direction. Good luck hitting 225 any day now!

Hanley · 04-10-2013 07:12PM

Alf Veedersane wrote: »

I've lost count of the people I know that would divide that weight by that bodyweight and round up...finishing with a "2.5 times bodyweight...BOOM". That said, people like that don't squat 2.5 x BW. Kudos on that. Looked a hell of a fight that 220 squat but that's just cos of the tiniest movement in the wrong direction. Good luck hitting 225 any day now!

You must know an awful lot of saps

Inspector Coptoor · 04-10-2013 09:32PM

ah, the olde Elite racks and Zhangong bumpers.
Nice

The Miseducation of Jimbo Slice

Comments