The Miseducation of Jimbo Slice

Hanley · 29-04-2015 07:29AM

Was a day behind on Justa Singles yesterday, so had to play catch up.

Did 190kg x24

x15 to do today, then drop back and rebuild.

Under 5 weeks out now.

LuckyLloyd · 29-04-2015 07:39AM

If nothing else, doing that many singles from the floor should mean your setup is rock solid for the comp.

Hanley · 29-04-2015 10:41AM

LuckyLloyd wrote: »

If nothing else, doing that many singles from the floor should mean your setup is rock solid for the comp.

Yup, that's the idea behind the program alright. Fingers crossed it follows thru

Hanley · 29-04-2015 10:49AM

RTS Week 5 Day 2

A) Comp Style Bench:
warm ups to 100kg x2
120kg x4
125kg x4
130kg x4
132.5kg x4 @7.5
127.5kg 3x4

DEadlift:
warm ups to double oh 180kg
*belt*
215kg x1
215kg x2

...today I was the bug.

Benching felt alright, ended up doing an extra set and all and looking back I prolly should have gone to 135kg.

But the deadlifting felt absolutely horrific.

First rep of 215 I got dizzy.

Thought I'd just pussied out.

Tried again. Same story.

Figured it was probably time to leave the workout alone having hit a 3RM and 4RM back squat PR, 5RM bench PR and 3RM deadlift PR in the last 10 days!

Here's the 132.5 x4 bench

https://www.youtube.com/watch?v=HYIi52-gu4I

Hanley · 04-05-2015 08:30AM

Listened to my body for a few days... Trained Saturday. Felt great.

RTS Week 5, Day 3

A) Pause Squat (no belt):
warm ups to 140kg x2
160kg x3
170kg x3
175kg x3
180kg x3 @8
175kg 4x3

4in Def. SLDL::
warm ups to 120kg x6
140kg x8
150kg x8
160kg x8
150kg x8

*few hours break to tutor*

C) 3s Pause Bench:
60kg x5
80kg x3
100kg x3
120kg x3
125kg x3
127.5kg x3 @8.5
125kg x3
120kg 2x3

Squat: https://instagram.com/p/2LQtnCrg8R/

Bench: https://instagram.com/p/2LwAUdLg3A/

Very very happy with how my squat looks and feels at lower percentages right now. Really holding up as a thing of beauty.

Have a single @8 and a triple @8 too today so around 235x1 and 220x1 - should be fun.

Did SLDL as the B and not the C cos I didn't want to have to warm up lower body again after tutoring for the morning.

Bench was alright, bit "fleh" but got thru it and that's all that matters.

Hanley · 04-05-2015 02:10PM

Today, was a good day.

RTS Week 6 Day 1

A.05)
3x5 Jumps and 2x3 single leg box jumps

A) Squat:
warm ups to 200kg x1
*belt*
210kg x1
220kg x1
230kg x1 @8
222.5kg x3 @8 - PR triple
210kg 4x3

Comp Style Bench:
warm ups to 120kg x1
130kg x1
135kg x1
140kg x1
145kg x1 @8
140kg x3 @8 - paused PR triple
135kg 2x3
130kg 2x3

C) Military Press:
60kg x6
62.5kg x5
65kg x6
67.5kg x6
70kg x6

Very surprisingly rock solid day today.

Was out on a bit of a mad one Saturday and didn't eat or drink much yesterday so wasn't expecting huge things, but ended up very plesantly surprised.

LONG session tho - took well over 2 hours in the gym to get 'er done. Squats were draining as fcuk.

Could have prolly trippled the 230kg, but that woulda been @10.

Almost definitely woulda done a possible triple and definite double with the 145 bench too

230kg x1

https://www.youtube.com/watch?v=bTTznHZI11M

222.5kg x3 - possibly one or two borderline for depth

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

145k x1 bench

https://www.youtube.com/watch?v=RJCCQaBWH7A

140kg x3 bench

https://www.youtube.com/watch?v=2IoXO8JZi8A

CWF · 04-05-2015 08:44PM

How far along are you on the Justa Singles? How is it going for ya?

Hanley · 04-05-2015 09:21PM

CWF wrote: »

How far along are you on the Justa Singles? How is it going for ya?

Finished out a 28 day wave.

Didn't retest as peaking for a comp on 30/5 but pulled a new 3RM during the cycle which indicated a dump in my 1RM.

decided not continue onto a second wave as was afraid of coming into the comp flat.

Good cycle tho. Would recommend.

CWF · 05-05-2015 10:08AM

Good stuff. On Day 15 myself, it's going well. Thinking of running the second wave. Would a short break between the two waves be recommended?

Hanley · 05-05-2015 02:06PM

CWF wrote: »

Good stuff. On Day 15 myself, it's going well. Thinking of running the second wave. Would a short break between the two waves be recommended?

You know prolly as much as I do about it but intuitively I'd say a week off would be smart.

Hanley · 06-05-2015 12:35PM

RTS Week 6 Day 2... First 2/3 of it anyway.

A) Some jumps

Deadlift:
warm ups to 220kg x1 no belt
*belt*
240kg x1
250kg x1 @8
240kg x3 @8
220kg 4x3

2s Pause Bench Press:
warm ups to 120kg x1
130kg x3
132.5kg x3
135kg x3 @8
130kg 4x3

250x1: https://instagram.com/p/2VjRIjLg9D/

240x3: https://instagram.com/p/2VkSMrLg-H/

Good day so far. Nice to be back pulling good DLs after sucking hard last week.

Second rep on the 240 was wobbly because I let the bar down too far in front on the first, but recovered well on the 3rd.

Positions held up great.

Experimented with a more neutral neck position on the 220 4x3 and felt pretty good - will try to integrate that onto the heavier attempts now over the next while.

2RM coming up on my back squat this Friday. Much excite.

Hanley · 06-05-2015 09:04PM

RTS Week 6 Day 2 ...part2

D) 2s Pause Squats:
warm ups to 140kg x3
160kg x3
165kg x3
170kg x3
....time

ran outta time on sesh due to rental-dinner-commitments.

did that sesh in my vibrams - first time wearing them squatting and the felt good.

Hanley · 08-05-2015 08:28PM

RTS Week 6 Day 3, the second half of it, cos the first half hasn't happened yet.

A) T&G Bench:
warm ups to 120kg x1
132.5kg x4
137.5kg x4
140kg x4 @9
135 2x4

CGBP:
100kg x4
110kg x4
120kg x4
125kg x4 @7.5/8
115kg 4x4

Busy couple of days. Heavy squat double on the cards tmorow.

oq4v3ht0u76kf2 · 08-05-2015 09:01PM

Hanley wrote: »

Heavy squat double on the cards tmorow.

Where/when are you squatting tomorrow? I, too, must squat.

Hanley · 11-05-2015 08:42AM

Nikolas Raspy Pool wrote: »

Where/when are you squatting tomorrow? I, too, must squat.

I didn't squat in the end. Had to leave it to Saturday. And haven't been online since. SoZ!

Hanley · 11-05-2015 08:46AM

RTS Week 6 Day 4 (...and a bit of 3) - done over 3.5 hours on Saturday

A) Squat:
warm ups to 200kg x1
*belt*
220kg x2
230kg x2
235kg x2 - prolly a PR
220kg 4x2

Rack Pull at Hole 2, no belt:
warm ups to 180kg x1
220kg x2
230kg x2
240kg x2
230kg x2
220kg x2

C) Dead Stop Pin Press:
warm ups to 120kg x1
130kg x4
135kg x4
140kg x4
135kg 2x4

D) Pendlay Row:
60kg x6
80kg x6
90kg x6
100kg 4x6

LONG day.

But good squats.

Squat 230kg x2

https://www.youtube.com/watch?v=KNdQmTlsxZ4

Squat 235kg x2

https://www.youtube.com/watch?v=48inAiPEFP4

Bench 140kg x4

https://www.youtube.com/watch?v=0x5EhN9ksCI

Hanley · 11-05-2015 05:44PM

RTS Week 7 Day 1

A) Box Jumps:
ended up at 45in 4x3

Squats:
warm up to 200kg x1
*belt*
220kg x1
230kg x1
235kg x1 @8
225kg x3 @10 - whoops, shoulda been @8
200kg 3x3

Comp Pause Bench:
60kg 2x5
80kg x3
100kg x2
120kg x1
140kg x1
145kg x1
150kg x1 @8
140kg x3 @8
135kg 2x3
130kg x3

C) Military Press:
60kg x6
65kg x6
70kg x6
75kg x6 @9
65kg 2x6

Strong day.

The 220 was crap. The 230 was slick The 235 was very nice.

All the benches were SO bad ass. Can't believe how well the 150 moved. Prolly my best ever.

Hanley · 11-05-2015 06:29PM

Squat 235kg x1 @8

https://www.youtube.com/watch?v=BLM-Yz91G3o

Bench 150kg x1 @8

https://www.youtube.com/watch?v=XL2hQ0Z7gtc

Squatman · 11-05-2015 09:10PM

youv got a 160 bench in the tank id say:eek:

Hanley · 12-05-2015 07:37AM

Squatman wrote: »

youv got a 160 bench in the tank id say:eek:

Looking at bar speed there, I'd agree. Be interesting to see what happens on the day.

Oregano_State · 12-05-2015 08:14AM

Do you need to cut any weight for the comp?

You're looking well set now to reap the rewards on the platform for all the hard work you've put in.

Also, 245-250kg squat looks very doable!

Mellor · 13-05-2015 01:09AM

What are you all time comp PRs?
Are you entering the same division now, or lighter?

Hanley · 13-05-2015 06:41AM

Oregano_State wrote: »

Do you need to cut any weight for the comp?

You're looking well set now to reap the rewards on the platform for all the hard work you've put in.

Also, 245-250kg squat looks very doable!

Hopefully we see seomthing like that alright

In the middle of weight classes at the mo, so no need to cut.

Mellor wrote: »

What are you all time comp PRs?
Are you entering the same division now, or lighter?

Havent done a full raw meet since I was about 20... so really can't compare.

Think a 180 sq, 140 bench and 235 DL are my raw comp bests at 90-100kg

COH · 13-05-2015 08:05AM

Hanley wrote: »

Think a 180 sq, 140 bench and 235 DL are my raw comp bests at 90-100kg

I'd say you might beat those numbers 👍

Hanley · 13-05-2015 10:39AM

COH wrote: »

I'd say you might beat those numbers 👍

Aim low....

oq4v3ht0u76kf2 · 13-05-2015 12:58PM

Didn't you do IPOs last year? Or have I just completely imagined that?

Hanley · 13-05-2015 01:15PM

Nikolas Raspy Pool wrote: »

Didn't you do IPOs last year? Or have I just completely imagined that?

2013.

Knee wraps.

140 bench.

**** deadlift.

Hanley · 13-05-2015 01:38PM

RTS Week 7 Day 2 ...some of it anyway

A) Jumps

Deadlift:
warm up to 220kg x1 no belt
*belt*
240kg x1
250kg x1
255kg x1 @8.5
245kg x3 @8.5
220kg 2x3

2s Pause Bench:
warm ups to 120kg x1
130kg x2
135kg x2
140kg x2 @8
135kg 3x3

...and I ran outta time.

Good strong day for me today again. Deadlifts still don't feel all that good, but they're moving without any fear of missing them, so maybe it's just mental.

..pause squats going down (and up) tomrorow.

255kg x1

https://www.youtube.com/watch?v=RQs90zsqi6E

245kg x3

https://www.youtube.com/watch?v=pzYz2AZsQCU

Hanley · 15-05-2015 05:05PM

RTS Week 7 Day 3

A) Squat:
warm ups to 200kg x1
*Belt*
205kg x2
210kg x2
215kg x2 @ 7.5ish
200kg 3x2

T&G Bench:
Warm ups to 120kg x1
135kg x3
140kg x3
145kg x3 @9 , PR, I think
140kg 2x3

C) CG Floor Press:
warm ups to 80kg x8
100kg x6
110kg x6
115kg x6
120kg x6 @8
110kg 2x6

Ds - bicep / tricep costant tension work for 6 minutes

Vid and thoughts later.

Hanley · 15-05-2015 08:04PM

145kg x3 bench: https://instagram.com/p/2tOF5CrgwO/

215kg x2 squat: https://instagram.com/p/2sfsoLrg-C/

Both of those are BIG weights to be moving, but neither really felt like a big deal.

It's freaky how quickly you get used to moving heavy weights on this RTS programming.

The Miseducation of Jimbo Slice

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