The Miseducation of Jimbo Slice

Some time last week.... Thursday morning I reckon

A) Squats:
warm ups to 130kg
142.5kg 4x6, 1x10

Leg Curls:
3x12

C) Band GMs:
Greeny x100 over 3 sets

Was an alright sesh. Think I need a tad more volume tho.

A) HBBS:
warm ups to 130kg
152.5kg 4x4, 1x10 in 33s - was aiming for < 30

Box Jump:
4x2 warm ups
3 red and a yellow 4x2

C) Band GM:
Blue-y 5x15

D) Toes in hamstring curl:
3x15 - the burn, the burn!

That was a grand workout. Spent a good bit of time getting my hips opened and warm.

The HBBS were sloppy - stuck with a bent bar in flyefit. Happy enough to hit 10 at 152.5 tho.

The box jumps under fatigue were nice - my hammies were jacked up by the end.

Turning the toes in on the leg curls to try recruit a bit more semimembranosus and semitendinosus. Thinking if they come up, so will total hamstring strength.

Fading away bodyweight wise.

24th July - a cake filled 103kg
30th July - a relatively debloated 101kg
Today - a confused 96.5kg despite eating cake, chocolate, bread and buttered popcorn

Strange world.

bluewolf wrote: »

Eat cake, lose weight. Got it

I'm so glad my log is full of progressive strategies

A) Box Jumps:
warm ups
up to 41 inches (box + 4x 25s) 2x3

Pause HBBSquat (deload day):
60kg x3
80kg x3
100kg 3x2

C) Deadlift:
warm ups to 180kg x2
210kg 5x2 (no belt)

D) Deficit Snatch Grip Deads:
170kg 4x6

E) Farmers Walk w/ Trap Bar:
up to 160kg 2x20m

210kg x2 DL


Snatch Grip Deficits (aka "f*ck yous")


Today's workout? Fun times.

Jump > squat > deadlift > carry - Dan John style.

Really liking the addition of jumps to my programming. Makes me feel all athletic and ****, and getting up to 41 for triples is pretty cool in my opinion.

Deadlifting is feeling awfully good at the moment - 220kg x2 beltless next week.

The farmers walks were straight up nasty. Deffo a keeper.

Then I spent the rest of the evening ripping up the floor in my new gym.

...and now it's time to eat some home made satay. NYOM NYOM NYOM.

Hanley wrote: »

A) Bench:
warm ups to 135kg x1
145kg x1, x2, 3x1

CGBP:
135kg x1 - and **** off

C1) Alternating Incline DB Bench:
27.5kg 3x10

C2) Trap3:
4kg 3x10 @ 4010

Bleurgh. Had to bench in Flyefit on a **** narrow bench that was higher than the empire state building while holding a fat bent bar. Far from ideal, but I survived.

Shoulder's a bit sore now.

Very mneh all together. Check out nose cam.

A) Box Jumps:
up to approx. 43.5in (4 reds and a yellow) 3x3 - and with room to spare

HBBS:
warm ups to 140kg x2
155kg x5
160kg x4
165kg x3
160kg x5
165kg x4
170kg x3

C) Beltless DL:
warm ups to 200x2
220kg 5x2

D) Deficit Snatch Grip Deads:
180kg 2x6, emergency bathroom break, 2x6

E) Farmers Walks:
130kg x20m
170kg x20m
190kg x20m
200kg x20m

Box jumps...


Deads...


Incredibly solid day for me. Large, large amount of hard volume done there. My training's going great at the mo. Going to just keep ticking away week by week adding weight to everything until it feels like the right time to test.

Up to 230 for doubles next week on the DLs, 190 x5s on the DSNGRDL and then 200+ on the farmers walks. Would be awesome to get to 2.5x and then 3x bodyweight on those.

Yesterday.

Finally got this puppy open after a pretty much sleepless night and 16 hours of work...

RevFit: Glasnevin - a story about how I opened a gym with no budget and zero members in 1 week.

Featuring;
> 2 months of planning
> supporting roles from Darragh Mccarthy, Sarah Doyle and Conor Barry, with a best young actor nomination for Stephen Nolan
> cameo appearances from Gary Kirwan and Mark Bunce
> artistic director: James Hanley
> fueled by caffeine, minimal sleep and an all consuming passion to help as many people as possible

Coming to a facebook newsfeed near you from next week.



Full album below;

https://www.facebook.com/media/set/?set=a.819373504762096.1073741828.450638258302291

A) HBBS:
warm ups to 140kg x3
170kg 4x3, 1x6

Box Jumps:
warm ups then...
4 reds and 1 yellow 4x2
4 reds and 1 blue (approx. 44.5-45in) x2

C) Band GMs:
blew 4x30

D) Leg Curls, toes in:
3x15

E) Powerbag Bear Hug Carries:
25kg+35kg x30m, x40m, x40m

Eh... disgusting. Ish. Really, really enjoying this style of training right now.

The squats were solid. Was being a geebag up until about the 4th set. Mighta eeked out 8 on the final set but wanted to save SOME energy for the box jumps. Up to 180kg next week. That'll be great craic. NAWT.

Box jumps are just getting silly now. They're increasing week on week, and it doesn't feel like they're gonna stop any time soon (famous last words). Really gunning for 5 reds in the next week or two.

The hamstring accessory work is just that - **** to get done.

Carries are DISGUSTING. Because the weight is so far away from your body, it's constantly pulling you forwards. Add in the fact that because you're bear hugging for dear life, you can't breathe, and you get a very nasty burn very quickly.

Only goal was 3 distances for max. First round I messed up my grip, but once I sorted that I was rocking. Would love to go 200m plus on those soon.

Oregano_State wrote: »

Moar chest activation I'd imagine, although I stand to be corrected by the man himself.

Yup - My pecs are as useless as a chocolate teapot, so trying to get them more involved.

Oregano_State wrote: »

On that note, how would one go about checking the usefulness of their pecs? I know my triceps are decent for my strength level.

I've 2 measures;

Do you get DOMS in them when you train pressing movements? if you don't - they probably suck.

How far away is your DB bench 8/10RM from your BB bench 8/10RM?

Alf Veedersane wrote: »

Would you get a similar effect trying to push the bar in/bring your hands together (rather than pull the bar apart) or is that less effective because it relies on you maintaining that inward force?

I use it all the time with people when focusing on pec hypertrophy, and if you look back in my log you'll see I was doing it for a while.

Typically I cycle my training in 8-12 week blocks focus on;

>accumulation
>intensification

The accumulation phase is all BB tempo stuff, and intensification is mostly around things that'll directly improve the competition lifts.