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The Miseducation of Jimbo Slice
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A1) Incline Bench: 80kg 10 x6 @ 4010
A2) C/S DB Row: 22.5kg DBs 10x6 @ 3011
B1) Ring Dips: 2x6 @ 4010
B2) Push Ups: 2x12 @ 3010 - broken up reps tho
B3) Flys: 10kg DBs 2x25
C) Pulldowns: 45kg 2x12 w/ 2s pause at bottom
D) Machine C/S Row: 45kg 2x12
All kinds of burning there.
Played about with tension techniques on the inclines - dipped my chin down.. .more pecs. Imagined I was puling my hands together on the bar like a fly... more pecs. That combined with the 4 second negatives made 80k feel VERY heavy.
Quick bit of 6/12/25 pomp'n at the end, and my day was over before 9am
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Your front squat is ridiculous.
I also had an idea for the most hilarious compilation video of all time. Take every clip of you running chest first into a barbell and stick them all together. I could really go for 5 mins of James Hanley's Biggest Hits.
LOLOL nice. Bastard.
I think my front squat's only average really next to my back squat.
Good to know I still have you on SOMETHING
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Trained in Raw with COH and met Emmet
A) Front Squat w/ 2s pause:
60kg x2 - that felt heavy and worried me
80kg x2
100kg x2
120kg x2
130kg x2 - started to feel normal again
140kg x2
145kg x2
150kg x2
155kg x a head busting double
3inch Block Pull
60kg x5
100kg x2
140kg x1
160kg x1
180kg x1 - double OH
200kg x1
210kg x1 - belted
220kg x1
230kg x1
240kg x1
245kg x1
C) RDLs:
190kg x10, x13
D) SSB GMs:
50kg x12
60kg x12
70kg x12
Best front squat/deadlift session of the year.
The paused front squats felt hard at the start and got better as they went. Very surprised how strong they feel at the moment.
Deadlifting was really nice as well... experiment with a new set up at 200kg, struggled, promptly switched back and manned up.
One more week of RDLs before they switch out for something else - probably heavy GHRs (with lighter ones on squat day).
Will bring the SSB GMs in too now in place of the shrugs. Serious back and core workout.
Today was a good saturday.
-Coaching - 9am to 3.30pm
-Did that session
-Now getting ready for meat and alcohol
Expect to have brain and body DOMS tomorrow.0 -
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A) Press:
71kg x5
72kg x4
74kg x3
72kg x5
74kg x4
75kg x6 1.5 Presses:
60kg 3x5
55kg 1x6
C) Chest Supported BB Row:
60kg, 65kg, 70k x10
75kg 2x10
D) DeFranco Shoulder Circuit:
2 rounds of 10 reps for the 3 exercises, 10kg plate and 5kg DBs
E) Scap Circuit:
Band Pulldown 2x10
Band Pullapart 2x10 w/ black
Band Wideout 2x10 w/ red
Happy enough with that pressing... got a bit out of shape on the last set of heavy presses, but it's moving forward, which is nice.
Again just smashing myself down with heavy weights and hard works. Moving forwards.0 -
A) Squats:
60kg x5
100kg x3
120kg x1
140kg x1
162.5kg 4x5, 1x10 SSB Wide Stance Box Squat:
60kg x6
100kg x6
120kg 2x6, 1x10
C) GHR:
BW x6
+10kg plate 4x6
D) Banded Leg Curls:
3x12
E) Plate Sit Ups:
10kg plate 4x12
162.5 x10
120 x10, and a good lighting = pose
Good session. Happy out with the squats of both sorts.
I've got 170 5x5 or something silly on the cards next week, but I'll be in spain so I dunno what to do.
Box Squats were solid - lots left there.
The GHRs and hamstring work is a big addition which will hopefully help a lot.0 -
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Spend the weekend with Christian Thibaudeau at a seminar in EFPA. Too many things when down to comment on or recall. But it was a very hard weekend of work, so I decided to press today and deadlift tomorrow.
A) Press:
72.5kg x4
75kg x3
77.5kg x2
75kg x4
77.5kg x3
80kg x4 1.5 Presses:
60kg 4x5
C) Jerk Split Behind The Neck Press:
40kg x8
45kg x8
50kg 2x8
D) Chest Supported Row:
40kg of plates 4x10
E) DeFranco Shoulder Circuit:
-front plate raise x10 w/ 15k
-laterals x10 w/ 5k DBs
-seated DB PC with 1/2 press x10 w/ 5k DBs
Incredibly burn-y session. But also INCREDIBLY strong for me on the pressing.
We spoke a bit about neural charge and activation work, and it's carry over towards EVERYTHING physical today, and after a full day of weightlifting tekkers and some jump stuff I'm wondering if there's a correlation to my pressing performance.
Adapted my pressing template a bit to bring it in line with some of CTs suggestions. Will be interesting to see how it goes.
Front squat/deadlift tomorrow and then a week of relaxation in the sun
...and Sarah smashed a 130kg squat too 0 -
Last session before holidays, and feeling like a malnourished sewer rat so decided I'd get one or two big hard sets in, and then just leave it there.
A) Front Squat:
60kg x5
80kg x1
100kg x1
120kg x1
130kg x1
140kg x1
150kg x1
160kg x1
170kg x1
175kg x1 - 5kg all time PR Deadlift:
202.5kg 5x1, 1x10 - all time 10RM PR
C) GHRs:
100 reps
175k Front Squat
202.5k x10 DL
Really nice session.
Was drained after the weekend seminar, but knew I'd a few big sets in me so just took em.
The front squat wasn't pretty, and damn near shat my abs out, but it got across the line.
The 10RM deadlift looked a lot easier than it felt at the time. And for the first time in a long time I actually felt my hams doing some work.
The GHRs were nice. Very pumpy. Expecting a big amount of DOMS tomorrow from them.
Flight leaves in about 6 hours 0 -
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A) Squat:
60kg x8
100kg x3
140kg x2
170kg 4x5, 1x10 SSB Box Squat:
125kg 2x6, 1x10
C) GHRs:
4x8 w/ 10kg plate
D1) Seated Band Leg Curls:
3x10
D2) Plate Sit Ups:
10kg plate 3x10
All done before 8am. UGH!!!!
The angle of the vid ain't great, but I think they're just about ok. Bit of technical breakdown, and a tad shaky but it's been 9 days since I trained cos of holidays.
The SSB squats were good - some upper back pump.
Glutes/hams etc are firing much better during the SSB squats and GHRs now. Still had an arse pump at 11am while tutoring in EFPA.0 -
Supposed to do a GVT push/pull session today but was less interested in training than a vegan hippy is in fillet mignon, so just got my pump on instead. 9 sets per body part brozzzz.
A) Incline DB Flys:
15kg DB 3x15 w/ 1 minute recovery (everything today had 1 min rec.) Seated Machine Bench:
15kg per side 3x15
C) Seated Machine Fly:
3x15 with some nominal weight
D) C/S Row:
30kg o' plates 3x15
E) Pulldowns:
3x15
F) Straight Arm Pulldown:
3x15
G) Barbell Curls:
30kg 3x12
H) Seated Machine Curls:
3x12
I) Low Incline DB Curls:
7.5kg x12
6kg 2x12
...phew. Thought I was gonna run outta letters there for my sets.
Went all "Phil Learney" on it today.
9 sets per body part. Focus on contracting muscle against resistance. No worry about the weight.
At the Christian T seminar we were talking about the importance of being able to contract/feel a muscle when doing a movement to ensure it's being stimulated optimally, and I KNOW that isn't happening when I bench press. So I'm potentially leaving quite a bit of weight on the table.
And since I've never legitimately focused on it, I'm on a mission to become a pecaosaurus rex to see if that FINALLY moves my bench this year.
Nick Mitchell released an awesome video last week on it too, so paid heed and am going for a big chunky chest over the next few months.
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A) SSB Squats:
load of warm ups
160kg 5x2
170kg x2 Rack Pull From Hole #3 (bottom of knee cap):
lots of warm ups
240kg x1
250kg x1
260kg x1
270kg x1
280kg x1
C) RDLs (...forgot straps):
200kg 2x6, 1x10
D) SSB GMs:
60kg x8
70kg x8
75kg x8
E) GHRs:
100 reps over 8 sets
160k x2
280k x1
75k GMs
What a disgraceful session.
Hadn't planned on training - was still beat up from the squats Wednesday. Started to feel good an hour into coaching, knew the session was gonna take 2 hours... so started training just as the last class of the day was kicking off and let Conor take things.
The rack pulls were awesome. Ran out of room on the bar... must get myself a Texas Power Bar and some steel plates as a "well done on getting a bit stronger" present
RDLs turned out good - grip was fried tho.
Both those and the GMs left my abs feeling like I they were gonna explode. Bit of DOMS there too today.
...and then the GHRs just finished it off nicely.0 -
...and today;
Power Up:
1) Prone Med Ball Toss w/ 7kg 3x5
2) Rotating MB Shot Throw w/ 3kg 3x5
A) Press:
50kg x5
60kg x3
70kg x1
75kg x1
80kg x1
85kg x1
87.5kg x1
90kg x a few attempts and one went up with a heel lift so not really strict
72.5kg x8 1.5 Presses:
62.5kg 3x5
C) Split Jerk Behind Next Press:
50kg x8
52.5kg 3x8
D) Close Grip Bench:
80kg 4x8 w/ 60s recovery
E) Chest Supported Row:
30kg x8
40kg x8
50kg 3x8
F1) Seated DB Press: 22.5kg 3x6 @ 4010
F2) Seated Lateral Raise: 8kg 3x12
F3) Seated Reverse Fly: 5kg 3x25
KILL IT WITH VOLUME.
Jesus. That was a lot of volume. No wonder it took over an hour to get thru.
Disappointed to miss 90kg a few times after the ease of 87.5k but I guess that's the name of the game with overhead pressing. Will smash it and more next time.
Experimenting a bit with "power up"/neural activation stuff pre-workout on overhead days as well to see if there's any benefit. Initial results are promising.
Thinking of splitting this workout up into 2 days now and pressing (...ahem) on that way - 1 as a big overhead/row day, 1 as tricep/row day since my tri's are getting less attention than a red headed step child these days.
Something like:
A) Press Pause Press
C) C/S Row
D1) DB Press
D2) Lateral Raise
D3) Bent Over Lateral
A) Close Grip Close Grip Incline Press
C) Split Jerk Position Behind The Neck Press
D1) Row
D2) Row
D3) Row... your boat0 -
Dicking about today in the Elite Fitness & Performance Academy after showing the PT students some power training and weightlifting basics.
100kg complex;
-power clean
-push press
-back squat
-push press
-pendlay row
-deadlift
...was supposed to be a front squat after the power clean but I forgetted
Went 60, 80, 90 first.
Gonna start adding these in somewhere cos they're great craic.0 -
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Box check today....
A) High Bar Back Squat:
150kg 3x2, 1x4 (cos I didn't wanna do another double) SSB Wide Stance Squat:
130kg 2x6, 1x8
C) GHR:
+15kg 2x6
BW 2x10 with big extensions
D1) Seated Band Leg Curls:
3x15
D2) Plate Sit Ups:
+10kg 3x12
Recovery and food must be a bit off cos I felt brutal today. No get up and go at all. Thank god it was an easy day!!! I think last week has just caught up on me because it was very very hard.
Squats were easy (obviously).
The box squats were a bit bleh. I'd a hilarious #FAIL on the second set when reracking (use your safety racks, kids) and then got thru the 8 ok, and probably shoulda done 10 but wasn't feeling it. 135kg next week anyway.
Not too happy with the GHR tekkers so stripped off weight. Tried to do some big isometric hyper extensions before initiating the drive with my hamstrings and it seemed to pull a bit more pressure onto them, which was nice.
Good quantity of work done. Nothing outstanding. But another day in the books.
...and here's the epic fail (watch it all the way to the end)
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https://www.youtube.com/watch?v=Aqxe7YHbq6g
https://www.youtube.com/watch?v=T3xds7OYtTU
https://www.youtube.com/watch?v=4afW-JClZRs
https://www.youtube.com/watch?v=ERmgmGCMuo4
https://www.youtube.com/watch?v=UaRkeSz7xVM
https://www.youtube.com/watch?v=HbHXMsFRu8I
https://www.youtube.com/watch?v=AeBDqq-R57Y
https://www.youtube.com/watch?v=jDk9fdgM1do
https://www.youtube.com/watch?v=-NefewJBlqg
https://www.youtube.com/watch?v=UecR0L1AZJk
https://www.youtube.com/watch?v=gF0iaiuXED4
https://www.youtube.com/watch?v=GOUhyg1YUZc
https://www.youtube.com/watch?v=14sE2YyIl0sAdvertisement