The Miseducation of Jimbo Slice

Dathai wrote: »

You must get bonus points or something for the father and son stopping on their bikes outside to watch you deadlift?

"see him son? he's a slightly above average lifter with a big dog attitude"

A) HBBS:
warm ups to 150kg x2
180kg 5x2 - done in under 5 minutes

Box Jumps:
warm ups
5 reds 2x2
5 reds + 1 green 3x2 - brought a tape. It's only 46in

C) Slow Walk Sled Drag:
90kg 4x20m

D1) Leg Curls:
3x15

D2) Band GM:
3x20

E) Aerobic-Alactic Conditioning Block:
25m 35kg sandbag carry + 10m prowler sprint w/ 45kg x6 (1 minute recovery)

Lovely session.

Wanted to just motor thru it and get on with my day.

I knew 180 5x2 wasn;'t gonna be too bad so just looked to get it done in under 5m.

Brought a tape this week to measure the box jumps. Disappointed with the lowness But they're still improving so all's good. I'll start working on reactive ones soon enough.

Everything I wanted to do hams on was in use, so I did some heavy slow sled drags instead and ended ALL pumped and sweaty.

Then stuff free'd up so I got it in.

...and I still had a carry to go but was too wrecked at that stage to make it really nasty, so I just made it an alactic/aerobic thing instead. Prowler push took about 7 seconds, and the walks were taking 45+ without any real stress.

Good fun.

Back later to watch Sarah smash out 80% 8x max reps on the squat. EW!

A) Box Jump:
Up to 5 reds and a yellow 3x1.. and will go to a blue or a red next week

HBBS:
warm ups to 150kg x2
175kg x3
180kg x2
185kg x1
180k x3
185kg x2
190kg x2

C) Beltless DL:
warm ups to 220kg x1
240kg 3x2

D) Snatch Grip Block Pulls:
off 25kg plate
160kg 4x8

E) Farmers Walk:
200kg 3x20m

HBBS 190x2


Deadlift 240x2


Crazy good day for me. Been building to this and living in fear of it as well. I knew I was on for a good squat / deadlift day once I didn't do anything stupid - and I managed to get away with it. Just about.

Box jumps are grand. I'll do 6x 5s next week and be done with it. There's a bit of room left to spare.

The HBBS was awesome. Coulda gone 3/4 reps. Going to push out the cycle another month and end up around 195-200kg x2 and then smash into Smolov base high bar and look for a 225+ HBBS off that at the end of October.

Deadlifting was pretty good. Everything felt solid. Wanted to do 3 on my first set but decided to bank it for a later one. Then my wheels fell off. got the second set easy. Missed the first rep of the 3rd set, and knew I was on my way out. Decided to go for 3 on the 4th set and ran outta gas mid way thru - my upper back just gave way.

Change of assistance onto the block pulls, and surprise suprise, they actually harder from that position than off the floor!!!

Will work towards 200kg farmers x100 total meters and then head onto 210, then 220 etc etc

A) Speed Pulls:
155kg 8x1

HBBS:
warm ups to 130kg
145kg 5x8 - f*ck you high reps

C) NCM Box Jump:
up to 4 blues 5x3

D) Good Mornings:
bar x8
60kg x8
80kg 3x8

What a load of ****. So many reps and so much burn. Felt like I was dragging ass hard all the way thru.

A) Reactive Box Jump:
up to 5x reds 5x3

HBBS Deload:
120kg 5x2

C) Deadlift:
200kg 3x5

D) Sn. Gr. Block Pull off 25kg plate:
170kg 5x8

Bleh bleh bleh. Stinky nasty session.

My reactive numbers are disappointingly sh!te.

The HBBS was a nice deload. Back at it with 5/4/3 x2 next week.

Was gonna do 5x5 on the DLs and rapidly realised that as a 3rd movement with heavy assistance work still to go that woudl have been thick.

Hoping to finish up close to 240x5 at the end of this. Anything above 240 x3 will be a success.

Snatch Grip Block Pulls continue to disgust. And continue to be a necessary evil.

A1) Med Ball Throws of various sorts - triples

A2) Bench:
125kg x3
127.5kg x2
130kg x1
127.5kg x3
130kg x2
132.5kg x4

B1) DB Bench:
47.5kg 5x8

B2) Trap3:
6kg 5x10

C1) WG Floor Press:
100kg 4x8, 1x12

C2) C/S DB Ex. Rotations:
6kg 5x10

Bench is going well.

Last training cycle I limped thru 135kg x4, 3, 3, 4 and it was HARD. And I only got 130x5 and x6 the sesh before. Today I crushed thru 132.5kg x4 with reps to spare on my "accessory" day. See vid.

DB bench continues to grow - onto the 50s next week, and not stopping until a set of 20 reps goes!!!

Trap 3s, I'll control tempo more.

Floor press heads up to 105kg and the C/S DB rotations can move up an extra few reps.

Shoulders a bit twingey, but given the nature of the work I'm doing, not too surprising.

Here's the bench...

A) A load of med ball throws

Bench:
60kg x5
80kg x2
100kg x2
120kg x1
140kg x1
125kg 2x7, 1x6

C1) Illegal Wides:
105kg 2x10, 3x8

C2) External Rotations:
7kg 5x10

D) External Band Rotation:
red 3x15

E1) Extreme Fat Grip DB Curls:
10kg x6 @ 6010, x12 (x3)

E1) Extreme Fat Grip DB Extensions:
10kg x6 @ 6010, x12 (x3)

I thought the session was quick... then I remembered I forgot my alternating DB benches like a dickhead.

Got SMASHED on the 8th rep of 125kg first set. Tried it, bottled it, wanted enough energy to control it back to the rack so I didn't die. Video coming.

Still a rep PR, and +1 rep per set on the last cycle so I'll take it. Would LOVE 130kg 5x5 next week.

Illegal wides were nice. Will get 110kg 5x8 next week.

Increase reps on external rotations.

...and don't forget the bloody alternating DB bench.

A) Med Ball Throws:
NCM / CM / Reactive x3s

Bench deload week:
60kg x2
80kg 6x2

C1) DB Bench:
50kg 1x8, 1x5, 2x8

C2) Trap 3 Raise:
7kg 4x10

D1) Wide Grip Floor Press:
105kg 4x8, 1x12

D2) Seated DB Ex. Rotations (wrong exercise - dammit!):
6kg 5x12

E1) Standing DB Curl:
Extreme fat gripz + 10kg DBs 3x10

E2) Preacher Curl:
10kg x10 @ 3030
15kg 2x10 @ 3030

Grand stuff. Back to the grind next week.

Also:

Handful of rasperries + handful of mango + strawberry recovery shake + water + crushed ice + creatine + nutribullet = omgnyomnyomnyom

I'd train just so I can have that.

So it's 165 4x3, 1x6 to beat next week.

I'm calling today "WTF"

A) Reactive Box Jumps
up to 5x 25s and 1x 15 5x1

High Bar Beltless Back Squat:
warm ups to 150kg x2
170kg x4
175kg x3
180kg x2
180kg x4
185kg x3
190kg x3 - LAWL!

C) Beltless Deadlift:
warm ups to 180kg x1
220kg x5
220kg x7.... and 3/4 of an 8th one ---- what, the, HELL?!

D) Snatch Grip Block Pulls (off 25kg plate):
190kg 2x6, 1x8

Yah... that was HIGHLY unexpected.

Went into Flyefit with epic levels of DOMS in my lower back despite having done nothing for it in a week. A few minutes hunting with a foam roller unveiled a MASSIVE trigger point high on my right quad. Went to work on that expecting not much from the sesh.

Was achy and crappy from the get go.

Had nothing on the box jumps. Nearly snotted myself several times. Was NOT expecting much from there.

The HBBS warm ups felt ****. And I realised my first round was 5kg under where it need to be. Things turned around on the 4th set and just kept going right for me. The set of 3 at 190kg was almost comfortable. Like 5+ mighta gone. You'll see the video in a bit.

The deadlift was utterly hilarious. All the warm ups were smashing. And the 180kg felt like an empty bar. I think the delayed training effect of the speed pulls has kicked in now 3 weeks later and bar speed off the floor is improving.

First set of 5 was killer. And I'd only planned on 2 sets coming in because I know another 2 weeks will put me into overreaching and I'm ramping down volume ahead of a max reps attempt at 240kg in a couple of weeks.

So after the first set felt so good, I knew I wouldn't be happy just pulling a 5. 8 seemed doable, so gave it a go. Missed the 8th 3/4 way up. Abs felt like they were gonna explode and my right shoulder was coming around the corner AGAIN and I missed it (rather than risk my back exploding and tearing a trap).

Really don't know where all this is coming from but I think I'm slowly but surely starting to figure out what it takes to move my deadlift. All in all, it's VERY encouraging stuff.

The snatch grip pulls were encouraging too, because it looks like 200kg for 6s will happen now. I know they're at the perfect height because as I fatigue, the bar stalls about 1 inch off the plates and I have to muscle it thru (essentially putting it RIGHT at my sticking point).

Will up load vids in a bit, but basically walking on air at the mo

(...or lying flat out on the couch wrecked but happy - whatev's)

A) NCM Box Jumps:
Up to 4x reds + 1x yellow 5x1
4x reds + 1x blue x1
5x reds 3x1

Speed Pull:
155kg 8x1

C) HBBS:
60/100/140kg x3
175kg 4x3, 1x8

D) Good Mornings:
100kg 5x8

So the delayed training effect is real. The last week has seen my bar strength speed / speed strength noticeably improve after 3 weeks of training it hard. NCM jumps are flying (wahey!) and deadlifts are ripping off the floor.

Increasing the intensity and tapering the volume of those as I move towards testing in 2/3 weeks.

The HBBS was a bit messy today. Again i just wasn't into it, and had to pull myself together for the last set. Considering the last cycle had 165 x6, I'm more than happy to pull out 175 x8. I might have got 10 but lost my upper back position on the 8th rep and just rack it from there.

GMs were filthy nasty. Paused at parallel too. Ewww.

Off to Newcastle for 2 days of learning tomorrow. Can't wait!!