The Miseducation of Jimbo Slice

Alf Veedersane · 28-05-2014 08:47AM

Hanley wrote: »

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.

So, you did the hyperextension, then held that before getting the glutes and hams into it, big stylee?

Hanley · 28-05-2014 09:25AM

Alf Veedersane wrote: »

So, you did the hyperextension, then held that before getting the glutes and hams into it, big stylee?

Aye. Because I noticed my back was pumping up a bit, so figured I was hyperextending as part of the movement anyway. So got it outta the way so my glutes and hams HAD to work.

Alf Veedersane · 28-05-2014 09:29AM

Hanley wrote: »

Aye. Because I noticed my back was pumping up a bit, so figured I was hyperextending as part of the movement anyway. So got it outta the way so my glutes and hams HAD to work.

I never even thought of doing that. I used to just try and start at the top of the back extension before getting my GHR on, partly to take the upward momentum out of it.

But I like the two elements.

Equal opportunities in Raw, ftw.

Hanley · 28-05-2014 09:32AM

Alf Veedersane wrote: »

I never even thought of doing that. I used to just try and start at the top of the back extension before getting my GHR on, partly to take the upward momentum out of it.

But I like the two elements.

Equal opportunities in Raw, ftw.

You've misunderstood a bit.

I'm starting parallel to the floor, but extending my lower back from there and pausing for a split second, to eliminate any momentum at all.

Alf Veedersane · 28-05-2014 09:35AM

Hanley wrote: »

You've misunderstood a bit.

I'm starting parallel to the floor, but extending my lower back from there and pausing for a split second, to eliminate any momentum at all.

So I did...got it now.

Hanley · 28-05-2014 08:14PM

Today's Bear...

40x1
50x1
60x1
70x1
80x3

Hanley · 29-05-2014 08:04AM

A1) Incline Bench: 90kg 4x6 @ 3010
A2) C2B Neutral Grip Pull Ups: 4x6

Incline DB Flys: 17.5kg 2x15

C) Seated Machine Press: 20kg/side x10-8-7rp

D) Seated Machine Flys: 3x15

E) Seated Cable Row: 3x12

F) 3 Way Row: 15kg DBs 3x5 e/p

G) Trap 3 Raise: 2.5kg DBs 3x10

Again with the incline bench I was focusing on squeezing the bar and pulling my hands together to get my chest going more. Starting to feel it work for the first time ever when pressing normally too (which is the whole purpose of the next while).

Will just keep plugging away on this day - it's mostly "show up and get pumped"

Going to add in a short arms day for the next while.

Dunno what'll go down.

Probably;

A1) CGBP clusters
A2) a whole lot of heavy chins

B1) bicep x6
B2) bicep x12
B3) bicep x25

C1/2/3) same as above for tris

Hanley · 29-05-2014 09:01PM

Grizzly: 60kg 5x2

COH · 29-05-2014 09:09PM

Hanley wrote: »

F) 3 Way Row: 15kg DBs 3x5 e/p

G) Trap 3 Raise: 2.5kg DBs 3x10

IDIBISCOHDI

Hanley · 30-05-2014 07:21AM

COH wrote: »

IDIBISCOHDI

Pretty much!

Hanley · 30-05-2014 08:30AM

Someone might care about this.

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

Hanley · 30-05-2014 09:11PM

FridayBear w/ extra Wes

75kg x2 EMOM 10mins

https://www.youtube.com/watch?v=DZCWzb3o66w

I feel so far

oq4v3ht0u76kf2 · 30-05-2014 11:22PM

Dan John would be proud.

Hanley · 31-05-2014 02:43PM

A) SSB Squats:
warm ups to 160kg
165kg x2
167.5kg x2
170kg x2
172.5kg x2
175kg x2 - whoop (...actually 180kg cos the bar's 25, but whatev's)

Deadlift:
warm ups to 200kg
225kg 6x1 no belt

C) RDL Failzz

D) SSB GMs:
60kg x8
65kg x8
70kg x8
75kg x8
77.5kg x8
80kg 2x8

E) Bent Over Row:
60kg x8
80kg x8
90kg 2x8
95kg x8

F) GHRs:
7x15 (105 reps)

Yes. It took about 2 hours and my back is in a jocker.

And Sarah's outside doing DIY and I'm in the kitchen cooking dinner.

Boss in the gym. Bitch at home.

Hanley · 02-06-2014 06:24PM

A) Power Up:
Prone Med Ball Reactive Throw: 3x5 w/ 5kg
Rotating Shot Throw: 3x5 w/ 3kg

Press:
warm ups
72.5kg x5
75kg x4
77.5kg x3
75kg x5
77.5kg x4
80kg x3 -wahoo

Press w/ 2s pause:
60kg x5
62.5kg x5
65kg x5
67.5kg x5
70kg x5

C) Split Jerk Position Behind The Neck Press:
55kg 4x8

D) Chest Supported Row:
40k x8
50k x8
60k 2x8
60k x8 --> 50k x5 --> 40k x5

E) 70 reps of upper back work;
ITWs
Scap Pull Ups
Face Pulls

Good session. Pressed strongly even tho I wasn't feeling great. 80kg x3 is probably a PR sadly.

Last time I did paused presses a month ago I topped out at 70k x5, and 4x4. Was definitely good for more sets today so looks like they're moving.

Seems paused presses alternated with 1.5s, and backed up by behind the next split jerk position presses is having a positive driving force on my overhead strength.

Can't wait to apply similar to my bench press

Hanley · 04-06-2014 10:23AM

A) Beltless Squat:
warm ups to 170kg
190kg 4x5, 1x6

SSB Box Squat:
135kg 3x6

C) GHR:
+15kg 4x6

D1) Plate Sit Ups:
15kg 3x10

D2) Band Leg Curls:
Greeny 3x15

190x6

https://www.youtube.com/watch?v=PqvrV7GNmM0

135 x6

https://www.youtube.com/watch?v=mBWBYJpU5nk

6.30am: Coach (...and stretch)
7.30am: Preworkout and start squatting
9am: Finish squats and SSB squats
9.40am: Finish assistance work

The A and B part took 90 feckin' minutes. What a sham. Wasn't up for it at all today.

Disappointed I didn't go and do more with 190 on the last set, but reasonably happy with it.

New bar position is moving my line about a bit so gotta find a good groove again.

THe SSBs and GHRs were very nasty, but felt "right".

chriity139 · 04-06-2014 10:54AM

How does the SSB squat compare to a normal barbell squat. Is it a lot harder ? Never used one before

Hanley · 04-06-2014 11:10AM

chriity139 wrote: »

How does the SSB squat compare to a normal barbell squat. Is it a lot harder ? Never used one before

I did 190 4x5 and 190 x6 today with a bar, and 175 x2 with SSB (which is really 180) killed me way worse on Saturday.

chriity139 · 04-06-2014 11:19AM

Hanley wrote: »

I did 190 4x5 and 190 x6 today with a bar, and 175 x2 with SSB (which is really 180) killed me way worse on Saturday.

Some serious number man. Do you find it harder with the SSB as your hands are in front of you rather than been on the bar.

Hanley · 04-06-2014 11:24AM

chriity139 wrote: »

Some serious number man. Do you find it harder with the SSB as your hands are in front of you rather than been on the bar.

SSB places the weight higher and more forwar - that's what makes it hard.

Nicer on shoulders and elbows tho.

chriity139 · 04-06-2014 12:28PM

Hanley wrote: »

SSB places the weight higher and more forwar - that's what makes it hard.

Nicer on shoulders and elbows tho.

Wish more gyms had these bars very cool piece of equipment.

Blacktie. · 04-06-2014 12:37PM

chriity139 wrote: »

Wish more gyms had these bars very cool piece of equipment.

My gym has one. It's chained to a radiator for some bizarre reason.

Hanley · 04-06-2014 02:34PM

Blacktie. wrote: »

My gym has one. It's chained to a radiator for some bizarre reason.

That's a COH move.

Hanley · 05-06-2014 12:26PM

A) Incline Bench:
Warm ups to 110kg
115kg x1
117.5kg x1

Incline DB Flys:
20kg DBs 2x15, 1x13

C) Machine Bench:
25kg each side x12-8-6rp

D) Ring Push Ups:
3x15

E) 3 Way Row:
20kg DB x6 e/p

F ) ITW:
2.5kg x8 e/p

G) Scap Pull Up:
3x6 w/ 3 s hold

Da Za · 05-06-2014 12:35PM

Decent incline bench broski

Hanley · 05-06-2014 12:42PM

Da Za wrote: »

Decent incline bench broski

Is it?! I've no idea!!!

Gonna spend 7 weeks linear periodising the **** outta it.

Da Za · 05-06-2014 12:59PM

Hanley wrote: »

Is it?! I've no idea!!!

Gonna spend 7 weeks linear periodising the **** outta it.

My best was 117.5 - 3x3 which was programmed prior to IPO's, have never hit a single on it though and it's not in programme at the moment.

LP da shizz outta it

Stench Blossoms · 05-06-2014 03:31PM

I've a video of your inclines if you want it.

It's the one were you headbutt your spotter in the crotch!

Hanley · 05-06-2014 03:33PM

Stench Blossoms wrote: »

I've a video of your inclines if you want it.

It's the one were you headbutt your spotter in the crotch!

She invaded my personal space. And crotched me in the head.

Stench Blossoms · 05-06-2014 03:53PM

Hanley wrote: »

She invaded my personal space. And crotched me in the head.

Tell her to keep that stuff outta the gym

The Miseducation of Jimbo Slice

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