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The Miseducation of Jimbo Slice
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The Revolution Fitness Strength Camp Weekend started today.
It is seriously going to change some guys lives over the next few days.
One of those guys will be me.
I feel so absolutely privileged to have a great group of guys here to learn and train.
Sarah's already delivered an incredible Better Life Project goal setting workshop to kick things off today.
Training starts at 7.30am tomorrow.
Here's where we're staying
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Deadlifting in White's HP Gym today. Had to be a quick session so hit the main things only. May get some more work in tomorrow
A) High Bar Pause Squat:
warm ups to 140kg
160kg x2
170kg x2
180kg x2 - woulda liked more sets but was too tight for time
Rack Pull (from what I think is equivalent to hole #1 in RevFit):
warm ups to 220kg
240kg x1
250kg x1
260kg x1
265kg x1
C) Elevated Snatch Grip DLs:
160kg x12
The squats were easy - just didn't have time to do the 5 sets I should have done.
The rack pulls were super solid considering I'd no real prep time, it was just a get 'er done session. Was prepared to walk away happy with 240-250 despite having hit 260 from there last time, but was feeling good so kept going.
Had to use straps cos I'd no chalk which hampered things alot. Probably woulda gone higher without em
Just one straight set of snatch grip DLs with no warm ups cos I was tight for time. More sets at the same weight next time I reckon. Or more weight and less reps. 170 4x8 maybe.0 -
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Nearly blinded myself today when my NutriBulletProofCoffee exploded - face still stings.
A) Bench:
warm ups to 90kg
115kg 4x8, 1x10 CGBP:
115kg 2x5, 1x6 (?)
C) Incline Bench:
85kg 3x10
D1) Kneeling Band Pushdowns: 5x10
D2) Lateral Raise: 15kg DB 5x10
Killer sesh with Kieran. On for 120 x8s next week (which will be coming from Barcelona). Inching my grip out bit by bit too.
Smashed an Aussie BBQ post workout.
Now sitting down for a night of work.0 -
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A) HBBS: 150kg 8x2 EMOM (excpet for the last 3 which was a 6) Wide Stance HB box squats:
warm ups to 140kg
145/150/155 x3
160kg x8
C) GMs:
60kg x8
80kg x8
90kg x8
100kg x8
110kg x8
D) Leg Curls:
3x20
Saving a bit on this sesh cos I gotta bench tomorrow and deadlift on Thursday before heading off to Barca.0 -
A) HB Pause Squat:
warm ups to 160kg x2
*belt*
180kg x2
185kg x2
190kg x2 w/ 2s pauses Speed Pull:
180kg 6x1
C) Deficit Deads (standing on plate):
140kg x5
180kg 2x5, 1x10
D) Bent Over Row (underhand):
100kg 3x8, x12
E) Banded Good Morning:
100 total reps w/ green band
FML.
Spent a long time warming up.
A long time training.
And an even longer time with my SI in ****ing bits. Still sore now after a 8am workout.
Pulling and squatting hard 2x in 3 days is not smart.
Away in Barcelona tomorrow to Thursday but bringing gear and hoping to train.0 -
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Reverse workout today in BCN..
A) Leg Extensions:
up to stack for a set up x10 Leg Press:
up to 405kg (aka the stack)... x10
C) Leg Curls:
3x10
D) Machine Glute Bridge:
3x10
E) Squats:
100kg x5
140kg x5
160kg x5
Saved myself a bit for Tuesday's assault on 195kg 5x5.
Spent about 10 hours working today, and my SI's are so ****ed I'm medicating. Bleh.
And I posted my first blog in aaaaages today; http://revolutionfitness.ie/muscle-building-macros/0 -
Still in BCN... still in uncomfortable surrounds... and still working my ass off...
A) Bench:
warm ups to 100kg
120kg 3x8 CGBP:
120kg 2x4
C1) Incline DB Bench:
30kg DBs 2x10 @ 3010
C2) Pulldowns:
2x10 @ 3010
D1) Pushdowns:
2x10
D2) Bent Over Laterals:
2x10
Not a great sesh, but a good one.
Squats in the morning will be interesting.0 -
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So that session above was the last one to get done until yesterday...
A) Cleans:
a few paused parallel doubles
then up to 115kg 3x1 Deficit Snatch Grip DL:
up to 180kg 2x3
C) Squat:
60kg x6 @ 6010 straight into x12 - 3 rounds
Yes, that sucked as bad as it looks. Normal training from tomorrow.0 -
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My squat is going to need A LOT of work
A) Low Bar Back Squat:
warm ups to 180k x1
195kg x5
195kg 4x3 HBBS:
warm ups to 180kg x1
190kg x1
LBBS
HBBS
I finished Smolov last time with 195kg 10x3 in a belt, and went onto hit 230ish off that.
I've been a bit of a bitch this cycle with squatting, but I decided to follow it as written, and well it just didn't work out. Which makes sense cos last time I did this cycle in 2008 my deadlfit flew up, and my squat stalled. Lesson learned. Again.
I'm not very happy with my overall leg strength, esp my HBBS. So that'll be the focus for the next while. Starting with 70% 5x8 and heading up week on week there 0 -
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A) HBBS:
warm ups to 130kg
150kg x5
155kg x4
160kg x3
152.5kg x5
157.5kg x4
162.5kg x3 Deafleaves:
180kg 5x2 no belt
C) Snatch Grip Deficit Deads:
140kg 4x8 standing on 25kg plate
The plan for the next while is simple.
-Carb cycle
-Follow my badass undulating wave template for HBBS
-Add 10kg/week to the DLs doubles up to 230kg-ish
-Add 10kg/week to the snatch grip RDLs until 4x8 is impossible, and switch to 4x6
Keep the benching going the way it is. Follow the assistance/weakpoint work on a seperate day like I did this week.
Then on my main 'squat' day;
-high rep HBBS linear-ly periodised
-something that sucks and I hate as assistance
-lots of GHRs
-some heavy rows
4 days a week of hard work for 8 weeks.0 -
Note to self - don't deadlift before benching.
A) A load of various warm ups - felt ****. Bench - felt ****.
60kg 2x5
80kg x5
100kg x3
120kg x1
130kg x5, x6
C) Close Grip Bench - felt ****.
60kg x5
80kg x5
100kg x1
120kg x5
D) Aussie BBQ - felt ****.
Weird weird day. Bench was so strong last week and so brutally **** this week.
Here's the first set with 130, still can't fully believe i missed the 6th rep considering how easy they all looked until then.
Fleh.
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]Savage benching dudeNote to self - don't deadlift before benching.
A) A load of various warm ups - felt ****. Bench - felt ****.
60kg 2x5
80kg x5
100kg x3
120kg x1
130kg x5, x6
C) Close Grip Bench - felt ****.
60kg x5
80kg x5
100kg x1
120kg x5
D) Aussie BBQ - felt ****.
Weird weird day. Bench was so strong last week and so brutally **** this week.
Here's the first set with 130, still can't fully believe i missed the 6th rep considering how easy they all looked until then.0 -
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Breakfast 1 > Breakfast 2 > Coffee > Train > Bantz
A) HBBS:
warm ups to 140kg
157.5kg x4
162.5kg x3
167.5kg x2
160kg x4
165kg x3
170kg x2 Deadlifts:
Warm ups to 150kg
190kg 5x2
C) Snatch Grip DL from deficit:
150kg 4x8
Serious sesh. Enjoyed that a lot.0 -
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A) Bench:
60kg 2x8
80kg x5
100kg x3
120kg x1
135kg x4, 3, 3, 4? CGBP:
125kg 5x3
C1) Blue Band Pushdown: 3x20
C2) Seated DB PC: 10kg DBs 3x10
C3) Black Band Pull Apart: 3x10
Trained in RevFit at the end of one of the most stressful days so far.
Only realised it was bench day about 45 minutes before having to start. Cue food being eaten and gear frantically assembled
Back below 100kg - thank you carb cycling.
Moving my grip all over the place for sets - seems I might be stronger wider now. Thank you pec and shoulder work!
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