The Miseducation of Jimbo Slice

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.

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.

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.

Went to VHI swiftcare in the end, because f*ck queuing.

Doc knew what it wasn't (anything disc related) - which I kinda knew already cos I'd no referred pain, but I just wanted a confirmation.

So once that was confirmed I knew it was just a stupidly bad spasm, and an SIJ that was ceased.

Then I got to work.

Did at least 60 minutes of static stretching and activation work for the last 2 days.

Following format:

> Stretch glutes / hams / adductors / hips
> RKC plank
> Side plank
> Glute bridge
> Clams

Working off the logic that the spasm happened to protect some perceived threat. So everything needed to be stretched and relaxed, and then "reassured" it was ok to be in that new position with activation work.

Can hinge and squat again, which is a huge improvement on not being able to walk 48 hours ago, and needing my girlfriend to dress me and drive me to the gym to lie on the floor coaching 36 hours previous.

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.

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.

bluewolf wrote: »

you fall on ice too??

Ummm... no

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 evening

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.

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)