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The Miseducation of Jimbo Slice
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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.0 -
Rock solid sesh outta me today.
A) SSB 1.5 Squats:
warm ups to something
140kg x2 - ****kit that was easy
145kg x2 - damn, still too easy
155kg 3x2
Rack Pull From Hole 2:
Beltless warm ups to 220kg
240kg x1
250kg x1 - mcguyver style stuff here
260kg x1
C) RDLs (no straps)
210kg 3x6
D) GHRs:
5x20
SSB Squats (145 set)
Rack Pull (260)
A GHR Ramble
Threw a complete tantrum before the rack pulls cos I thought today was supposed to be an easy day and I'd just spent 9am to 3pm solid coaching on my own without a break. Got stuck in after the SSBs anyway and came up solid.
all the hamstring work is obviously helping.
Everything else was grand - good work, nothing mad to report.
Last time I pulled from that hole 6 weeks or so back I missed 250kg and 240 wasn't easy. So glad to see it moving forwards.0 -
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A) Press:
Warm Ups
75kg x4
77.5kg x3
80kg x2
77.5kg x4
80kg x3
82.5kg x3 -wahooo Paused Press (2s pause under chin):
70kg x5
72.5kg 2x5
C) Behind The Neck Split Jerk Pos. Press:
57.5kg 3x8
D) C/S Row:
20kg plate 4x12 w/ scap retraction and tempo
E) Scap Pull Up w/ 3s paused hold at top:
3x10
Missed the line really badly on the 3rd rep but still horsed it thru.
Very happy with my pressing - that's 97.5% of my starting 1RM for 3. I'll be chasing down 3 reps with 100% next week and will probably keep the cycle going another rotation or two (so another 10 weeks of pressing before retesting probably) - all things going to plan I'll be north of 90kg x3 by then.
The paused presses were very strong this week, as were the behind the necks.
Halved all the assistance work cos I was short on time.
My right shoulder keeps popping up when I press - hence all the scapular stabilisation work. I need to formulate a plan for that and stick to it consistently now.0 -
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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.0 -
Clean 130 x2
SSB 140 x6
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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.0 -
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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.0 -
I call this workout - "g'wan so"
A) Reactive Med Ball Throw:
3x5 Press:
77.5kg x3
80kg x2
82.5kg x1
80kg x3
82.5kg x2
85kg x1
C) Bench:
warm ups to 120kg
140kg x2, x2, x1 - widening grip each time
120kg x8
D) CGBP:
warm ups to 100kg
120kg x6
E) Incline Bench:
warm ups to 90kg x6
100kg x7 (maybe?!)
60kg x14
F) DB Fly:
10kg DBs 5x20
G1) Pulldown:
5x20 on plate 5
G2) Pushdowns:
5x20 on plate 2
That last bit of work was the 3(r)00 workout.
Dunno what's going on with my bench for the next while. Gonna keep benching with Kieran and just keep attempting 140 until I hit reliable triples.
Will shoot for rep improvements on the other lifts after. And then let my volume day take care of the rest.
Big pump up at the end to feel like I did something.
...and I'm a frackin' idiot too - completely misplaced my shoulders on ALL my 140's and it only made sense once I went back to 120 x8 (that makes me a 151kg bencher per Wendler's calcs by the way!).
So next week? More sets and reps at 140, another set and rep or two at 120.
More sets, reps and possibly weight with the CGBP, and something more on the inclines.0 -
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Last day of the deload.. Back at it tomorrow.
A) 2 Position Cleans:
up to 80kg 4x3
B1) Speed Pull
150kg x1
B2) Reactive Box Jump
x2
^^like 6 rounds?
C) Deadlift (w/ form tweaks)
up to 200kg 3x1
...and I watched Pig pull new PRs - up to a 135kg deadlift
Mad few days...
Yesterday; Coaching 9am-1.30pm yesterday, then a charity event until 3.30pm. Pig's sister's birthday until the week hours.
Today; breakfast, coaching sesh w/ Tolka Rovers Basketball at my old school, BBQ w/ 'rents, train/coach, 90minute walk down by the beach, catch up on food for the next few days, post my log, catch up on emails, sleep....
...then, tomorrow; coach 6.30am-8.30am, rush to b'rock for 9.30am to 2.30pm, then back to raw to train with Kieran until 5pm, then into RF to coach until 10pm.
It's either the world's easiest week, or a horrible one. This one will be horrible.
Poland on Thursday for a wedding so trying to catch up in advance!0 -
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 up0 -
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.0 -
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
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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.0 -
A) Bench:
60kg x5
90kg x3 (who does that?)
110kg 4x8, 1x10 Close Grip Bench:
110kg 2x5, 1x8
C) Incline Bench:
82.5kg 3x10
D1) Band Pushdowns: 5x20
D2) Lateral Raise: 12.5kg DBs 5x20 (...things that kinda looked like reps)
Savage sesh with Kieran today. Raced thru it all. Every volume done successfully.
Hunting 115kg for 8s next week.0 -
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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!0
https://www.youtube.com/watch?v=Klgu89Jl4Ug
https://www.youtube.com/watch?v=auNUTjGg3cM
https://www.youtube.com/watch?v=sWWO73bJ5_I
https://www.youtube.com/watch?v=2usx8ZtBCh0
https://www.youtube.com/watch?v=VmShQcimtGg
https://www.youtube.com/watch?v=ekXEONbDa-U
https://www.youtube.com/watch?v=v2zrEmA-2l8
https://www.youtube.com/watch?v=0MvIK9uTi0k
https://www.youtube.com/watch?v=imewdg1wWZk
https://www.youtube.com/watch?v=5DAfmcyFoIw
https://www.youtube.com/watch?v=J5O2CmykESQ
https://www.youtube.com/watch?v=sXGE2xf4fhQ
https://www.youtube.com/watch?v=NgFnwm7NOXU
https://www.youtube.com/watch?v=PVkUZcMU6zQ
https://www.youtube.com/watch?v=-stLzOmP_SE
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