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The Miseducation of Jimbo Slice
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Cube Predator, Week 3, Day 1
A) Bench Press:
60kg x5
80kg x8
90kg x5
110kg x5 - and that was about the end of the pauses
125kg 5x3
85kg x15, x10
CGBP:
100kg x7, x6
C) Incline DB Bench:
27.5kg x12
30kg x10
35kg x8
40kg x6
D) Skulls:
22.5kg x12
27.5kg x10
32.5kg x8
37.5kg x6
40kg x5
...and I ran out of time, enegry and desire. Only benched about 36 hours prior so I was just ruined. And now I just spent 20 minutes on the phone arguing with three. So **** everyone.0 -
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Cube Predator - Week 3, Day 2
A) Bench (all paused this time) -- ******, JUST REALISED THIS SECOND I FORGOT THE AMRAPS**
60kg x5
80kg x8
95kg x6
110kg x5
125kg 5x3 Incline Bench (paused):
60kg x3
80kg x3
95kg 3x3
C) DB Bench, palms facing:
30kg x10
37.5kg x8
45kg x6
47.5kg x7
D) DB Skulls:
12.5kg 4x15
E) Pulldowns:
some plates 4x12
F) Military Press:
42.5kg 4x12
Here's one of the 125s
Felt great today. Like first time I've felt strong on my bench in about a month.
P*ssed I forgot the AMRAPs, but c'est la vie.0 -
Cube Predator Week 4 Day 1
A) Bench - all paused:
60kg x5
80kg x8
95kg x6
110kg x5
125kg x3
130kg 4x3
105kg x12, x11 - not paused CGBP:
110kg x6, x6
C) Incline DB Bench:
30kg x12
32.5kg x10
37.5kg x8
42.5kg x6
D) C/S Rows:
40kg 4x10
Had to run to the gym after 9pm last night to train. In London all weekend so will miss training if I don't get it done tomorrow too (hence the rush to complete).
The above took me to 10.30pm, with a 5.30am start today so cut most of the assistance stuff. Will bench in full on thursday, and try to get the rest of D1s assistance done Friday morning before the flgiht.0 -
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Cube Predator, Week 4, Day 2
A) Bench - paused:
60kg x5
80kg x8
95kg x6
110kg x5
125kg x3
140kg 3x1
125kg 2x6 - not paused Incline Bench:
60kg x3
90kg 3x3 - paused
C) Palm Facing DB Bench:
35kg x12
40kg x10
45kg x8
47.5kg x8 - they seem to have removed the 50kg DBs from Flyefit...
D) DB Skull Crusher:
12.5kg 4x15
140kg - second set
Preworkout was metcon style video'n for the Alpha Strength Challenge. As was post. Must have done 3 hours of movements with barbells, DBs and bodyweight today, not including my shortened training session.
Thank god it's almost done.0 -
Cube Predator, Week 5, Day 1
A) Bench (all paused):
60kg x5
80kg x8
95kg x6
110kg x5
125kg x3
132.5kg x1
140kg x1
142.5kg x1 CGBP:
105kg x11, x8
C) Incline DB Bench:
30kg x12
35kg x10
40kg x8
45kg x6
D) Skulls w/ EZ Bar:
20kg x12
25kg x10
30kg x8
35kg x6
40kg x7
E) Arnold Press:
17.5kg 4x12
F) Flys:
22.5kg 4x10
G) TRX Inverted Rows:
4x10
Good good day. Bench feels sick at the moment. Guess 4 days off will do that.
Skulls, arnold press and the rest probably need to go up a bit at this stage to the next set of DBs.
One more week before the reset
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Cube Predator, Week 5, Day 2
A) Bench - all reps paused:
60kg x5
80kg x8
95kg x6
110kg x5
125kg x3
140kg x1
145kg x1 - PR
147.5kg x1 - PR Paused Incline Bench:
60kg x5
85kg 3x5
C) Palms Facing DB Bench:
37.5kg x12
42.5kg x10
47.5kg 2x8
D) DB Skull Crusher:
12.5kg 4x15
E) Machine Pulldowns:
1x10 warm up
4x10 top sets
F) Military Press:
45kg 4x12
The bench:
So that was a very very strong day.
REH-HEALY wanted to push on to 150+, but I'm conscious this is ramping up to a test day on Friday so took it easy.
Incline bench was again strong...
That was my last week on DB press on this cycle. Will keep thme in but change the order.
Need to start deciding on the assistance movements for the next cycle now.0 -
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Did another round of mobility work, some distraction work hanging from the rack, and ran my coaches thru a weightlifting workshop. Was feeling good enough after to bench, and today scheduled as "work up" day.
And that I did.
A) Bench (all paused):
60kg x5
80kg x3
95kg x3
110kg x1
125kg x1
140kg x1
145kg x1
150kg x1 - PR
152.5kg x1 - PR
155kg x1 - PR
Man.
Wow.
My bench is at a level where I never thought it would be.
I might actually bench 160+ in competition next year. I always thought that was unachievable.
Wow.0 -
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Cube Predator, Again - Week 1, Day 1
A) Bench (paused):
60kg x5
85kg x8
100kg x6
112.5kg 5x3
100kg x16, x11 (no pause) CGBP:
110kg 3x5
C) Incline Bench (paused):
60kg x12
65kg x10
70kg x8
72.5kg x6
D) CG Floor Press (straight leg):
60kg x12
70kg x10
80kg x8
85kg x6
90kg x5
E1) Seated DB Press: 15kg 2x12
E2) DB Fly: 15kg 2x12
E3) DB Row: 15kg 2x12 @ 3030
^all done as one big giant no rest set
Back in the saddle with the cube. Bumped the numbers up 5kg on the bench and CG bench.
Switched out the assistance work to things that preserve the movement / target muscle from the cycle as written.
YNDTP and all, but I don't think another 6 weeks on the same movements will be all that beneficial. I'll go back to them next time
The Es were abbreviated because I was short on time and tired as hell.0 -
Back to... back
MORNING:
> worked up to 180kg HBBS in trackies and reeboks
...didn't feel totally gruesome, so decided to do a back/leg training session
AFTERNOON:
A) HBBS w/ 3s pause:
60kg x2
80kg x2
100kg x2
110kg x2
120kg x2
130kg x2
140kg x2
150kg x2
160kg x2 Rack Pull @ Hole #2:
60kg x8
90kg x8
120kg x8
150kg x8
180kg x8
C) Sn. Gr. Block Pull:
60kg x8
80kg x8
100kg x8
120kg x8
D) One Hand KB Swings:
24kg x10 each side EMOM x5 mins (100 total reps)
So the rough plan for the next 6-8 weeks is get back into the flow, drop some of the stupid fat I've accumulated over the last month and hopefully hit some cheap PRs before cracking into The Alpha Strength Challenge Plan.
Back held up decently well.
Hip wants to explode.
Right trap and core stabilisation still all ****.
My core and general health is always at it's peak when I'm doing a lot of one hand KB swings and snatches, so bringing them bad boys back in for a while.0 -
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Cube Predator, Week 1, Day 2
A) Bench (all paused):
60kg x5
85kg x8
100kg x6
115kg x5
130kg 5x3
112.5kg x9, x7 (not paused) Incline Bench:
60kg x5
90kg 3x5
C) Palm Facing DB Bench:
35kg x12
37.5kg x10
40kg x8
42.5kg x10
D) Skullzz:
EZ Bar +20kg 4x15
E) Pulldowns:
4x12
F) 1/2 Kneeling KB Press:
12kg 4x12
Good session. The 130kg benches didn't feel all that bad. AMRAPs were nasty.. went for a 10th on the first set and missed.
Will progress the inclines to pausing em and bump everything up bit by bit each week.
Nice to be back in the saddle.
Couple of more nights out and then back to normality.0 -
Cube Predator, Week 2, Day 1
A) Bench (all paused):
60kg x5
85kg x8
110kg x6
120kg 5x3
105kg x13, x10 (no pause) Close Grip Bench:
112.5kg x6, 5, 5
C) Incline Bench (paused):
62.5kg x12
67.5kg x10
72.5kg x8
75kg x6
D) CG Floor Press w/ straight legs:
70kg x12
80kg x10
90kg x8
100kg x6
E) Seated DB Press:
15kg 4x12
F) DB Flys:
15kg 4x12
DAmn near broke my ankle this morning. Went over on it so bad I had to sit on the ground in the car park while I waited for Sarah too. Took diefene, ice, elevation and copious amounts of compression to make it work today. Still feels like ****.
Was supposed to squat but obviously that didn't happen!
Today went well tho. Everything's up 5kg from the last cycle.
The new assistance work was grand.
Will keep the inclines tipping up slowly.
The CGFP needs +10kg on the earlier sets, and +5kg on the later.
Gonna wrap the hell outta myself and try squatting tomorrow. Shut be interesting.0 -
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Cube Predator, Week 2, Day 2
A) Pause Bench:
60kg x5
85kg x8
100kg x6
115kg x5
125kg x2
135kg 5x2
*no more pause*
120kg x7, x7 Incline Bench:
60kg x5
90kg 3x5
C) Palm Facing DB Bench:
37.5kg x12
40kg x10
42.5kg x8
45kg x8
D) Skullzz:
EZ Bar +22.5kg 4x15
F) 1/2 Kneeling DB Press:
15kg 4x12
Too long ago to remember what it was like. But I do remember walking away feeling strong.
Everything's up side down with new years folks starting in RevFit.
16 hour day yesterday = tired james today.
Going to deadlift in a few hours. Then crawl up in a ball for the evening0 -
Cube Predator, Week 3, Day 1
A) Pause Bench:
60kg x5
85kg x8
100kg x6
115kg x5
130kg 5x3
* no more pause *
90kg x19, x13 CGBP:
105kg x8, x6
C) Incline Bench (paused):
65kg x12
70kg x10
75kg x8
77.5kg x6
D) CG Straight Leg Floor Press:
80kg x12
90kg x10
100kg 2x6
E) Seated DB Press:
17.5kg 4x12
F) Pulldowns:
4x12
Strong sesh.
This benching 80+% multiple times per week b*ll**** is getting old.
I'm getting strong. But it's getting old. But then again, so am I.
Beating all my AMRAPs from the previous cycle with heavier weights, and all the assistance work is tipping along nicely.
+2.5kg to the inclines next week
+5kg to the CG Floor Press (but get 100x8 first)
And up to the 20kg DBs for the seated presses.0 -
SQUATERDAY
A) Squat:
up to 170kg x2 - singe leg high bar PR Box Squat - Low FF box + 20kg plate:
up to 160kg 3x1
100kg 5x8
C) GMs:
60kg x8
80kg 5x8
D) Knee Pause DL:
80kg 3x8
Ankle and hip remain f*cked.
Squats out, posterior in.0 -
A) Steak, ribs, coffee and thick cut chips in Whitefriar Grill Cake and more coffee in Wall & Keogh
C) Pause Bench:
60kg x5
85kg x8
100kg x6
115kg x5
130kg 5x3 - very very smooth
*no pause*
115kg x12, x10
D) Pause Incline Bench:
60kgx5
80kg x3
100kg 3x3
E) Palm Facing DB Bench:
40kg x12
45kg x10
50kg 2x8
F) Skulls:
30kg 4x15
G) 1/2 Kneeling Press:
17.5kg 4x12
H) Syntha 6 Bar x1
I) Ankle Massaging in FlyeFit as Pig deadlifed x10 minutes
Benching is so so good at the moment.0 -
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OMFG FORGOT THIS FROM LAST WEEK!!!
...nearly broke my "log every workout rule"
Thursday:
A) HBBS w/ 3s pause:
60kg x2
80kg x2
100kg x2
110kg x2
120kg x2
130kg x2
140kg x2
160kg x2
165kg x2
175kg x2 Rack Pull @ Hole #2:
60kg x8
100kg x8
140kg x8
170kg x8
190kg x8
C) Sn. Gr. Block Pull:
100kg x8
120kg x8
140kg x8
D) One Hand KB Swings:
24kg x10 each side EMOM x6 mins (120 total reps)0
https://www.youtube.com/watch?v=ABwm9mANyNU
https://www.youtube.com/watch?v=Hy5JkxPh8ck
https://www.youtube.com/watch?v=FwS2r1jSjAQ
https://www.youtube.com/watch?v=Qexp7EOxVzA
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