The Miseducation of Jimbo Slice

Hanley · 07-10-2014 11:02AM

Back from Newcastle... Another event... Another big challenge set for myself.

A) Reactive Box Jump:
up to 5x reds 2x1
up to 5x reds and 1x green 3x3

HBBS (no belt):
warm ups to 170kg
180kg x3
185kg x2
190kg x1
185kg x3
190kg x2
195kg x2 (that's +1 rep and +5kg since I started this cycle)

C) Deadlift (no belt):
warm ups to 210kg
230kg x5 - PR +2reps

...and that was it. Another rushed sesh, but as I'm tapering down to test anyway it kinda makes sense.

Vids coming later.

Hanley · 07-10-2014 11:17AM

PR Day today...

46in reactive box jump x3 - with a hilariously near miss on rep 1

https://www.youtube.com/watch?v=fN5NUYidtLQ

195 x2 HBBS no belt, started the cycle at 190x1

https://www.youtube.com/watch?v=Snikdpz5DnI

230 x5 beltless DL, started the cycle about 5 weeks ago at 230x3

https://www.youtube.com/watch?v=CavoQwkc3C8

Hanley · 09-10-2014 02:19PM

A) Throws

Bench:
up to 120kg x1
135kg 2x4 -

100kg 8x3 paused

C) C/S Row:
40kg 4x10

D) Pulldowns:
52kg 3x12

E) Seated Cable RowS:
47kg 3x15

...and now I have to accept training is priority number 2.

I am hyper focused on growing RevFit for the rest of the year, and that means 5am starts daily to do my creative work before anyone else is awake.

I'm not accepting that will hurt my training, a lot. And while I'm not ok with it, I'll accept it.

Upper body intensity will come down, volume will go up. I'll still train hard, just not focused (...worried) on bench press strength. Lots of back / chest / arm volume instead.

Will keep my weekends to squat / deadlift hard.

Still tossing the idea of smolov high bar around - could be a nice solution to my current problem since all it requires is minimal time and brain power.

Hanley · 12-10-2014 03:13PM

PR Weekend... pt1

SATURDAY

A) Power Cleans:
warm ups to 120kg x1
125kg x1
127.5kg 2x1
130kg x1
132.5kg x1

Bench:
105kg 8x3 - f*ck that

Nice little power clean PR, haven't done more than 4 cleans sessions in as many months either

Hanley · 12-10-2014 03:20PM

PR Weekend... pt2

A) NCM Box Jump:
warm ups to 4x reds
5x reds 2x1
5x reds + 1x green x1 -- that's 46.5 inches mothertrucker!!

HBBS (no belt):
warm ups to 180kg x1
190kg x1
200kg x1 - PR
205kg x1 - PRR
210kg x1 - PRRR

C) LBBS (no belt):
right up from 60 - 180kg
200kg x1
210kg x1
215kg x1
220kg x1 - for what could be a PR

I'm not going to type my thoughts on today up, because I want to blog about it instead. There's a lot of things to take from this cycle, and I'll need to go in depth to explain it

Videos of everythingcoming.

Hanley · 12-10-2014 04:37PM

132.5kg power clean - PR

https://www.youtube.com/watch?v=YpragQgjgpk

46.5in ncm jump - PR

https://www.youtube.com/watch?v=fNDFldktrVQ

210kg high bar squat - PR

https://www.youtube.com/watch?v=SzWPdFQAGUY

220kg beltless low bar squat - possibly PR

https://www.youtube.com/watch?v=EdQc3NyuGeM

RidleyRider · 12-10-2014 09:05PM

PR power clean from all the HBBS'n! Happy days!

Gonna stick high bar till the gains run dry and then revert back to low bar?

Hanley · 12-10-2014 09:56PM

RidleyRider wrote: »

PR power clean from all the HBBS'n! Happy days!

Gonna stick high bar till the gains run dry and then revert back to low bar?

Yeah... That plus all the jumping and deadlift gainzz.

And high bar Smolov base, then my new squat cycle that I got a few other people to trail first so I know it works.

Another 13 weeks or so in total of training until I'm back on low bar.

Hanley · 14-10-2014 11:41AM

A1) Bar Dips: 3x6 @ 4010
A2) Push Ups: 3x12 @ 3010 - 2nd/3rd set broken up
A3) Flys: 10kg 3x25

B1) Barbell Press: 40kg 3x6 @ 3030
B2) Lateral Raise: 5kg 3x12
B3) C/S Bent Over Lateral: 5kg 3x25

C1) Skull Crushers: 30kg 3x6 @ 4010
C2) CGBP: 30kg 3x12 @ 4010
C3) Pushdowns: 2 plates 3x25

My f*cking everything.

Hanley · 14-10-2014 09:33PM

Already got DOMS. This is grim.

Oregano_State · 14-10-2014 09:39PM

Bet you had a serious pump though.

Hanley · 14-10-2014 09:46PM

Oregano_State wrote: »

Bet you had a serious pump though.

Couldn't lift my arms past parallel to the floor. Worth it.

Hanley · 16-10-2014 02:24PM

A) Box Jump:
warm ups to 47in
49in 3x1

Deadlifts (no belt):
warm ups to 220kg
240kg x4 -PR

Walk in. F*ck **** up. PR. Leave.

Success.

Hanley · 16-10-2014 03:15PM

49 inch box jump:

https://www.youtube.com/watch?v=KNithLyhdBE

240kg x4 beltless deadlift:

https://www.youtube.com/watch?v=r5TuRh2X_Rg

Oregano_State · 16-10-2014 04:00PM

Sick box jump. Very close to the magic 50" now.

VW 1 · 16-10-2014 11:59PM

Really only appreciate those box jumps when you see regular people do them.

Few lads in the gym last night looking like bambi trying to jump onto a box that couldn't have been higher than halfway up my thigh and a red plate.

Kudos on the DL as well, first three really flew up! Where you reckon your 1RM is at right now?

Oregano_State · 17-10-2014 12:26AM

Just came back to look at that box jump again, really impressive stuff. I was doing a fair bit of box jumping myself over the summer, never measured how high, but I reckon about 46" or 47" would have been my limit. I'm definitely going to run the progression you've done over the past however many weeks it's been now. I'd never heard of NCM jumps before seeing them on your log.

kevpants · 17-10-2014 08:55PM

Your deadlift is just gone savage. If you weren't such a tekkers nazi you'd probably pull 290 in a belt with a duuurty round back at this stage!

Hanley · 19-10-2014 04:47PM

VW 1 wrote: »

Really only appreciate those box jumps when you see regular people do them.

Few lads in the gym last night looking like bambi trying to jump onto a box that couldn't have been higher than halfway up my thigh and a red plate.

Kudos on the DL as well, first three really flew up! Where you reckon your 1RM is at right now?

I dunno... conservative estimate @ 270kg+

Oregano_State wrote: »

Just came back to look at that box jump again, really impressive stuff. I was doing a fair bit of box jumping myself over the summer, never measured how high, but I reckon about 46" or 47" would have been my limit. I'm definitely going to run the progression you've done over the past however many weeks it's been now. I'd never heard of NCM jumps before seeing them on your log.

Think it's been 12 plus weeks.

Working strength speed via hang power cleans and snatch grip high pulls, and pure speed with plyos now for the next 4-6 weeks.

kevpants wrote: »

Your deadlift is just gone savage. If you weren't such a tekkers nazi you'd probably pull 290 in a belt with a duuurty round back at this stage!

Lol true that. We'll see what happens when I do decide to test.

I'm really unsure what I should do during Smolov to hold onto it tbh.

Hanley · 19-10-2014 04:52PM

A) Reactive Box Jumps (concentrating on minimising foot contact time)
Up to 1 red + 1 blue 5x3

Power Cleans @ Knee:
warm up to 70kg x3
80kg 5x3

C) Snatch Grip High Pull (to clavicle):
warm ups to 70kg
80kg 5x3
90kg x1
95kg x1
100kg x1
105kg x1

D1) Neutral Grip Chinzz: BW 3x6
D2) Single Arm Pulldowns: 25kg 3x12
D3) Straight Arm Pulldowns: 18kg 3x25

Today was a good day.

Think my plan from Tuesday is as follows:

A) Reactive Box Jump 5x3

Hang Power Clean @ Knee // OR // Snatch Grip High Pull To Clavicle 5x3
C) Smolov High Bar
D) Muscle Group Triset ( chest / arms / shoulders / back)

Hanley · 19-10-2014 06:19PM

Here's a 80kg snatch grip high pull triple;

http://instagram.com/p/uVfOsWLgwZ/

Aaaand 105kg x1;

http://instagram.com/p/uVfee6Lgw-

Hanley · 21-10-2014 08:59AM

A) Multi reaction box jump:
plate to small box to big box 2x3
plate to small box to big box + 25kg x3
plate to small box to big box + 2x 25kg 2x3

Hang Power Cleans @ Knees:
60kg 2x3
80kg x2
90kg 4x2

C) Smolov High Bar Week 1 Day 1:
147.5kg 4x9

What a crock of ****. Had to train a few hours earlier than I would have liked today.

Woke up feeling crap, started the session feeling crap, finished feeling crap.

But at least it's done, and the squats never felt hard.

Edwardius · 21-10-2014 06:04PM

Hanley wrote: »

Aaaand 105kg x1;

http://instagram.com/p/uVfee6Lgw-

The awkward moment when your mrs asks "is that it?"

Hanley · 22-10-2014 09:28AM

Edwardius wrote: »

The awkward moment when your mrs asks "is that it?"

Well f*ck you....

...and well played.

Hanley · 23-10-2014 12:04PM

Did sesh part 2 Tuesday evening after squatting:

A1) Ring Dip 3x6 @ 4010
A2) Push Ups 3x12 @ 3010
A3) DB Flys 3x25 w/ 10kg

Will switch up the movements a bit next week.

Hanley · 23-10-2014 12:04PM

Smolov - Week 1, Day 2

A) Box Jumps:
Up to box + 4x reds 3x3 (about 80% of max height)

Snatch High Pulls:
up to 80kg 5x3

C) HBBS:
warm ups to 130kg x2
157.5kg 5x7

Wasn't too bad today. Ended up short on time having to race thru it. So far, so good.

Will train gunzz later.

Hanley · 25-10-2014 03:43PM

Thursday evening:

A1) Fat Bar Curls 3x6 @ 25kg 6010
A2) Fat Bar Curls 3x12 @ 25kg 1010
A3) Fat Bar Skulls 3x6 @ 25kg 6010
A5) Fat Bar Floor Press 3x12 @ 25kg 4010

Hanley · 25-10-2014 03:45PM

Smolov, Week 1, Day 3

A) Hang Power Clean @ knees:
90kg x2
95kg 3x2

HBBS (no belt):
170kg 7x5

https://www.youtube.com/watch?v=Afz04AYUH1Y

Done at lunch time. Pretty f*cked now after a full day of tutoring too. But I survived, I'm going home to read, I'm gonna have a beer, and cook a BANGING steak.

..and then I'm gonna get up tomorrow, do some box jumps, hit some snatch pulls and crush 180kg 10x3

Hanley · 26-10-2014 04:26PM

Smolov, Week 1, Day 4

A) Seated Box Jump:
up to big box + 4x reds 5x3

Snatch Grip High Pull:
60kg x2
80kg x2
85kg 4x2

C) HBBS (no belt):
warm up to 160kg x1
180kg 8x3, 1x6

Bleh. That was zero craic.

Forgot how dead you feel on day 4 of smolov. No sets hard. No sets easy. All sets vanilla as f*ck.

180 x6 at the end cos I didn't want to have to get up for another set. Was suprisingly solid, with reps in the tank too. Very encouraging. I've hit smolov 2x off these numbers before. Both were low bar and belted. Both times left me with a 240kg squat. Here's hoping I approach that again high bar!!

Video here: https://instagram.com/p/unkeKaLg5_/

Hanley · 28-10-2014 02:34PM

Smolov, Week 2, Day 1

A) Multi Reaction Box Jumps:
5x3 - dropping these next week cos of the back and knee pump

Hang Power Clean @ Knees:
warm ups to 90kg x2
100kg 3x2

C) HBBS, no belt:
warm ups to 130kg x2
160kg 4x9 - ..and it was pretty easy

Very surprised how solid today was. Bit of a back pump from the warm up... locked up as soon as I started stretching my glutes. Strange.

More soft tissue work for me.

Feeling pretty good so far - the 160 was verrrrry handy. Confident coming into 170 5x7.

The Miseducation of Jimbo Slice

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