The Miseducation of Jimbo Slice

Today I didn't die. Despite my best effort.

Bench:
60kg x5
80kg x3
100kg x3
120kg x3 - wow that was easy
130kg x3 - ****kit go again
135kg x3 - watch the vid a few times, sit texting people, time on my hands, bar still loaded... screw we'll see how many go with 140
140kg x2 - ...and a big bit. before the set I was amazed I was going for it, after I'm disgusted I missed it.



No benching since Feb. Did a hard 137.5kg x3 then.

Been doing nothing but pumpy bodybuilder style pec work and overhead strength pressing movements since then.

Got curious today. Decided to see where I was at.

Reckon with a lift off and a spotter so I could really fight, I'd have gotten it.

...oh and if I didn't do a max incline bench followed by 15 sets of chest work yesterday too.

...and the 8.5 hours of coaching on 1 meal too!!

I'll run a 6 week linear plan off 145 now and see where we go. i'd like to triple that by the end of the cycle.

A) Cleans:
warm ups to 100kg
100kg x2
110kg x2
120kg x2
130kg x2 - I actually think that's a PR

High Bar Back Squat:
150kg x2 EMOM 8 minutes

C) SSB Wide Stance Box Squat:
warm ups to 120kg
140kg 2x6, 1x7 - and almost a MASSIVE fail

D) GHR:
+15kg 4x6

E1) Band Leg Curls:
Greeny 3x15

E2) Plate Sit Ups:
20kg 3x12

Good oul sesh today.

Back off day on the squats after a few hard weeks at them. Was thinking about cleans last few days and looking at old vids so wanted to try a few technical tweaks out. Definitely feel like they were working anywho.

130 x2 is almost certainly a PR, and again I can't remember the last time I did a clean so it's nice to jump under em whenever I want and see decent numbers. Vid later.

The HBBS were done quick because I didn't want to do em at all. Just straight in and out, tick the box and move on.

SSB Wide Stance was HORRIBLE. they're getting very very hard at this stage and my glutes are going **** nuts trying to keep up. Was a long break between sets, but the 3rd felt good so I wanted to try for a few more. Did the 6th comfortable, went for the 7th, rocked onto my heels, nearly lost the bar backwards, then it snapped forwards and it damn near killed me recovering it. So I left it!!

The GHRs were ok - coulda been better.

And the rest was just getting stuff done.

Videos later of the cleans and the SSB squats.

A) Incline DB Bench:
up to 37.5kg 3x8 with a biiiiiig stretch at the bottom

Incline DB Fly:
17.5kg 3x15

C) Machine Fly:
3x15

D) Machine Press:
25kg e/s x12-6-5

E) 3 Way Row:
27.5kg 3x6 e/p

F) YTW:
4kg 3x6 e/p

G) Ring Scap Pull Ups:
3x10 w/ 3s hold at top

Big oul pumpy session. Training my chest to "feel" has worked well over the last few months so just going to keep at it, not too worried about the weights - the heavy stuff will now come on Mondays with Kieran.

...only problem is I need to find somewhere to put my overhead pressing day now!!

Maybe I'll press heavy overhead before tipping into the benches and just roll the 2 days together.

Da Za wrote: »

Why are you overhead pressing? Just want a bigger overhead?

Want bigger bench more than overhead?

Bit of both.. seems to be really helping my bench press too.

I figure I've another 4-6 weeks of overhead pressing gains before I stall out. Then I'll just rotate to bench as a main movement I'd say.

It was EFPA's 3rd birthday yesterday and we'd a big oul meet up and max out.

Here are my best lifts from the day;

250kg DL


260kg DL


220kg squat


230kg squat, that's slightly high


Very happy with where my lifting is at, especially considering it's mid way thru a training cycle with no deload.

Drunkly strict pressed an 88kg log too (...which is actually a strict press PR as well - and from a very disadvantageous position) and bent a couple of nails as well.

A) 2 position cleans:
60kg 2+1
80kg 2+1
100kg 2+1
115kg 3x 2+1

10 minute density block:
B1) Flys: 15kg x10
B2) Band Wide Out: Black x10
B3) GHR: BW x10

^did 5 rounds

2 position cleans were grand. Working on moving my feet and catching where I crash.

Still deloading my lower body after the weekend's beasting.

No squatting tomorrow cos I'm in hospital - so just a filler sesh today.

A1) FLys: 20kg 5x10
A2) Neutral Grip Chinzz: 5x10 (ish)

B1) Barbell Curl: 30kg 3x10
B2) Pushdowns: blue band 3x10

...and that concludes deload week.

Back at it next week.

A) Bench:
warm ups to complete and utter failure with 140kg (da fuk?)
105kg 4x10, 1x11

CG Bench:
100kg x5
105kg x4, x5, x7 (...da fuk?)

C) Incline Bench:
warm ups
80kg 3x10
100kg x7, drop 80kg x3, drop 60kg x5 I think?

D1) Band Pushdown 5x20
D2) Lateral Raise 10kg 5x20

Had a complete and utter 'mare on the 140kg. No stability at all. So going linear +5kg for 8 weeks until I triple 145kg.

IDIBEDCSTDI

The rest of the sesh was just smashing whatever felt like I could smash.

And then a big pump up

Hanley wrote: »

A) Squat:
170kg 4x5, 1x10 no belt

SSB Box Squat:
145kg 3x3, 1x5

C) GHRs:
+15kg 3x8
-change knee position to high; BW x8

D1) Band Leg Curls
2x12

D2) Plate Sit Ups
20kg 2x10

E) Banded GM:
green band x50

Battery about to die. Easy sesh. Confident on my squat. Elite powerlifter yo. Don't touch the bar. My plates. My plates.

170s



SSB 145 x3

Nikolas Raspy Pool wrote: »

170x10 was savage.

Yah it was mad easy too right?? Kinda pissed I didn't chase the magic dragon and go for 20.

Alf Veedersane wrote: »

Why the movement in knee position on GHR, out if interest?

I was talking to a couple of mates who were at the CF Westside PL cert last weekend and they were talking about how they set up the GHR there.

It was hurting my knees by sliding off anyway.

So the change in position was worth a go.

...and fark me :mad:

Alf Veedersane wrote: »

So, there's less contact with thighs on pads?

Bingo. More knees equal harder to rotate. Something about fulcrums and levers.

Mad few days.

In Poland Thursday - Saturday at a wedding, had a Better Life Project workshop yesterday, and then went to train.

A) High Bar Back Squat 1.5s
warm ups to 140kg x2
150kg x2
160kg x2
170kg x2
180kg x2
*belt*
190kg x2

Deadlift:
warm ups to 140kg
160kg 6x1

C) Deficit Snatch Grip DLs (on 25kg bumper):
130kg x8
150kg 3x8

D) Stiff Leg Snatch Grip Rack Pulls (hole #2, standing on 10kg bumper - mid shin):
60kg x5
100kg x5
120kg x5
140kg x5
160kg x10

E) Bent Over Row:
90kg 2x8, 1x15

180kg x2 HBBS 1.5


'eff... me.

That was a horrible one.

Trained in Flyefit, so no SSB. Just high bar'd instead. Onto 2 weeks of pauses next week.

The deads were nice and snappy. Felt well loaded.

Transitioning onto 4-6 weeks of snatch grip deficit DLs. I figure if I get brutally strong on that and push to the limit all my DL muscles should get stronger.

Wanted some direct hamstring/lower back work so killed it with the stiff leg snatch grip rack pulls.

And then flew thru the rows.

Suitably DOMS'd now.

A) Squat:
warm ups to 140kg x2
180kg 4x5, 1x8

Wide stance SSB box Squat:
warm ups to 130kg x3
150kg x3

C) Band GMs x50

Horrible session. No energy. Got smashed on the 9th rep of the squat, and 4th of the SSB because I got lazy and gave up. Have videos of both I'll post later.

Mneh. One of those days. Onto the next one!