The Miseducation of Jimbo Slice

A) Press:
68kg x5
70kg x4
72kg x3
69kg x5
71kg x4
73kg x3

Paused Press - 2s pause under chin:
60kg 7x5

C) KB Row:
32kg KB x40
24kg KB x50

D) Bent Over Front Plate Raise:
10kg 5x20

Was chatting with a few people yesterday, including old training partners and realised I'm just a big dry fanny these days who doesn't work very hard anymore. So for the next 12-16 weeks the focus is on just bashing myself with stuff.

"Go" - lower body, gillingham 5x5 squats and DL program
"Bro" - upper body, getting my beach muscles pumped (I've never done that so far)
"other one" - overhead pressing strength is abysmal, so drive that up and do lots of heavy rows

Maybe someone will benefit from this. Maybe they won't. I don't particularly care either way. I've already had enough people tell me it helped.

But What Will So and So Think…?

I once had this friend. Really nice guy. Pretty well liked.

He wanted to carve out a different path for himself.

Wasn't happy with where he was at so decided it was time to change.

He hung up the old way of doing things and tried something new.

Something a little "unconventional".

"oh, that'll never work" was the refrain.

"I tried that once and it was a load of crap" someone sneered.

"Just put your head down, be a good lad and do the hard work" was another common one which he heard.

"What makes YOU so special anyway" echoed in his ears.

But he persevered.

Sought out some trainers. Looked for inspirational guys that had done what he wanted to do.

He went to bed and lay there thinking about how life would be different when it all came together.

How once he achieved his goals everything would be better.

Night after night.

Day after day.

Thinking.

Dreaming.

Hoping.

Every now and again, something WOULD go right.

A brief glimpse into how things COULD be once he was on top.

Not "will be".

Not yet.

Not until he got more proof that he could actually do it.

And then there were the set backs.

The weekends away.

The bad days.

The days he skipped the stuff he knew he should do.

The guilt.

The fear.

The self doubt.

It seemed like no matter how far he came, it was only ever a set back away.

But each positive step made him more resilient.

He was changing as a person right in front of me.

He'd developed "bounce-back-ability".

Things that would have him spinning out of control with worry were now just tackled with a shrug of the shoulders.

He knew what he had to do.

Knew who he had to seek out to help him.

And knew WHY he wanted to do it.

He'd grown more in that space of time than ever before.

2 years ago he was thinking "I could never do that - it's impossible"

1 year ago he was thinking "I'm almost there - it's actually doable"

6 months he was thinking "I can't believe I've actually done it"

Yesterday? "Why isn't everyone else doing it"

Today? "What next….?"

That person is me.

Go out and get some.

Work all f*cking night if you have to.

Make your dreams happen.

Excuses are like arseholes,
James "small and hairy" Hanley

A1) Incline DB Bench:
37.5kg DBs, 2x10, 9, 7, 6, 6, 5, 6, 6, 6 (71 total, I think)

A2) Rev. Grip Bent Over Row:
75kg 10x10 @ 3010

^60s between sets

B1) Incline DB Flys:
17.5kg DBs 3x15

B2) Rev. Flys:
5kg 3x15

^90s between sets

Total volume press volume last week was 5,390.

Got to 5,325 this week. So pretty much a rep away from being the exact same. Will get thru the 5,500+ mark next week and head on to the 40s for the last few weeks.

Enjoying that sesh in the morning cos it's just a show up and get it done sorta buzz. No real frame of reference or pressure.

Up to 80kg on the rows next week, stick with the DBs and then 40s the week after.

At a wedding on Saturday, so pressing on Sunday may be ropey

Deads tomorrow!

A) Military Press:
60kg x5
70kg x4
72.5kg x3
75kg x2
70kg x4
72.5kg x3
75kg x4

Paused Military Press:
62.5kg 4x5, 1x6 w/ 2s pause

C) Kroc Row:
35kg x10
50kg x22 - PR
40kg x30
30kg x40

D) Hinged Front Plate Raise:
15kg 3x20

Didn't enjoy that at all. STILL not at 100% after the weekend.

Pressing was decently strong. Had to clean the bar each time cos there were no free racks. And no little plates, so I just made do with numbers.

5x5 was alright. More weight next time.

Surprised to hit a PR no the rows. Last time I went with the 50 I got 20, with straps. Grip's obviously come on a lot since then.

Up to 100 plate raises next time.

The plan for the next 10 weeks or so is just to keep on hammering this day. I'll change the assistance work up after another 2 sessions and keep a similar pressing wave up.

I'm absolutely f*cked after that. Will sleep tonight.

JuVuhTuh

A1) Incline DB Press:
37.5kg DB - 3x10, x8, x7, 5x6 (75 reps)

A2) Reverse Grip BO Row:
80kg 10x10

B1) Incline DB Fly:
15kg DBs 3x15

B2) Chest Supported Row:
15kg DBs 3x15

4 more reps this week on the inclines, for a total of 5,625kg worth of volume. Almost a 6% increase on last week. Think that's my 4th session of pressing. Will go to 40kg DBs for 2 more sessions and then change the rep scheme down for a while and volume up with more volume based assistance work.

Bent over rows are going up again next week. And the rest of the stuff was grand.

Now I'm gonna write an email, call that "work" and do nothing else for the day.

#LifeStyleDesign

COH wrote: »

Is this inspired by Brandon Lilly?

Nope. I try to avoid everything to do with him.

A) Squats:
60kg x5
100kg x3
140kg x1
155kg 4x5, 1x10

SSB Box Squats (below parr.):
60kg x6
80kg x6
100kg x6
110kg 2x6, 1x8

C) Seated Band Leg Curls:
4x10 e/s

D) Spread Eagle Plate Sit Ups:
1x10 @ 5kg
3x10 @ 10kg

155x10


Box Squats


Wasn't feeling up for it this morn, but was thankfully bullied into it.

The squats were great. Experimented a bit with grip and pulled it in closer, got the bar lower and put my thumbs around. Pretty rough on the wrists, BUT felt amazingly secure. May become my default "heavy" set up. Will keep testing.

Easy enough week next week, then onto some mad things the week after

Gonna try get into wraps 1x per week the odd time too on the last set just to re-get a feel for em.

I know my hip strength sucks, but I'm 99% sure I've a partially torn ACL so sumos are out. The eccentric of the box squat sets my knee up relatively safely, so I'm good to go on those. Gonna keep just working on being strict and smashing the last set hard. +5kg next week there.

Bit the bullet and decided to order myself a floor mounted GHR cos I don't have room for a real adult version. My hams are so weak and I've nothing to really do for me in the gym since my lower back takes over.

Exciting times on hte road back to 100+kg.

Da Za wrote: »

[QUOTE

The squats were great. Experimented a bit with grip and pulled it in closer, got the bar lower and put my thumbs around. Pretty rough on the wrists, BUT felt amazingly secure. May become my default "heavy" set up. Will keep testing.

QUOTE]


Someone was watching the russians lift, Malan in particular.

I am also, reading your stuff the way you talk now - get out of my head.

Yeah was always curious about the Russian set up but elbows were always too manky for it. I really like it tho.

And Hahahahhahaha I love when I hear that - means my "persona" ties together on and offline nicely

Today's workout brought to you by a double scoop of 1MR

A) Front Squat 1.5s;
60kg x2
100kg x2
120kg x2
130kg x2
140kg x2
145kg x2
150kg x2
152.5kg x2
155kg x2 - ?!?!?

Speed pulls:
182.5kg 5x1, 1x15 - ?!?!?

C) RDLs:
180kg 2x10, 1x12 - ??!?

D) Snatch Grip Stiff Leg Deads to Shrug:
120kg 3x10

I have less than no idea what happened today to make it such a good workout. I might NEVER see one like that again. Took over 90 minutes to get thru, and FML I'm ruined now.

The front squats were so strange. I only managed 150 x2 on normal front squats 2 weeks ago. The deadlifts and RDLs were just silly.

Had lunch with COH yesterday and as usual I walked away thinking "stop being such a ****ing fanny in training" and tried to bring some thunder today.

Now to keep that going

Front Squat 1.5s w/ 155kg


Deadlift 180kg x15


Snatch Grip SLDL to Shrug

Yesterday:

A) GHR 3x10
A few heavy KB presses ending up with 44kg and a couple of misses (again) at 48

A) Squat (beltless):
60kg x5
100kg x3
120, 140, 160, 180kg x1
200kg x1
210kg x1
150kg x20

Sumo Stance SSB Box Squats (hole3):
60kg x6
100kg x6
115kg 2x6, 1x10

C) Seated Band Leg Curls:
3x10

D) Spread Eagle Sit Ups:
10kg plate 3x10

Good day.

Was supposed to be high bar 150k 8x2 (some sort of bent deload) but I decided I wanted a hard day instead, and a confidence boost coming into the next wave of the cycle which is looking decidedly miserable.

The 210 was more comfortable than expected. Be confident of 220k sans belt and 230kg-ish with a belt now, so strength is looking ok. 12 weeks to go and then another smolov base cycle (and maybe intense depending on competition schedule).

The 150k was hard, but not disgusting. My rep tolerance (squats and DL) is really high at the moment. My intensity tolerance is not. Sooooo.... more heavy stuff now.

The SSB squats were nice. Stronger than last week despite busting my balls on the 150k.

GHR on order, will add that in before the band leg curls next time.

Come at me hamstrings.

210k squat


150k x20 squat



...last time I attempted 150 x20 I was a fat c*nt (now I'm just a c*nt), was wearing a belt and the rep quality sucked. Nice to right that wrong 5 years later

CM24 wrote: »

Would you be able to run fast if you tried? I'v read in a couple of places that pull ups are generally the best indicator of an athlete's sprinting speed. Will Heffernan was saying on a video there that if an athlete can get 20+ pull ups that they'll usually be the fastest on the team. I remember you getting 24 on an old video.

I'm just interested in the topic. He said he refused to do the Olympic Lifts with the Mayo GAA team cos the majority of them couldn't do 5 pull ups, and they sent him home!

Yes. I can.

And lol be careful of the stories you believe, and don't get so tied down in one measure like pull ups. Heavier power based athletes probably wouldn't get a set of 20 out but would have outrageous lower body strength and power levels.