The Miseducation of Jimbo Slice

A) Bench:
125kg 3x8, 1x9

Bench with Chains:
95kg x8
92.5kg 2x8, 1x7

C) Pin Press #11:
115kg 2x8
110kg x8
105kg x8

D) Chins:
10x5 spread over the course of 25-30 minutes

Great session. Felt great. Took my grip out to middle finger on ring for extra chest gainzz.

Another 3 weeks with those assitance movements before I change em to something else.

130x6s next week, and an AMRAP.

Squatting 2 days late because I was ref'n and loading all day(s) at last weekends IPF novice comp. 2x 12 hr days, but the most efficient comp ever run in Ireland. Win.

A) Squat (with belt):
190kg 2x8, 1x10 (PR, I think)

High Bar 2s Pause Squat:
130kg 3x6

That knocked the absolute sh*te out of me. Left it there because I'm playing catch up with the rest of my training this week as a result. Will probably bench tomorrow, deadlift friday and assistance work saturday.

Here's some of the 190s from the first set: https://www.instagram.com/p/BBArtP9rg1m/?taken-by=revfit_james

You can see the bar rotating back to position after I made a mess on a previous rep.

Was changing rack heights all Sunday morning for Squats. Felt my right shoulder starting to hurt. Thought "hmmm that'll suck next week". Ignored it. It went away. Then I was scratching myself before benching and realised it was sore again.

Lots of stability work to get done over the next few weeks.

A) Bench:
130kg x7, x6, x6, x6

B1) Bench w/ chains:
97.5kg 4x6

B2) 3 way row:
12kg 3x5 e/w

C) Pin Press:
120kg x6, x6, x5

D) Chinzz:
6x6

Real pissed I didn't get 130x8. It was because my right shoulder popped outta position (as usual). Will get back on top of stability work, breathing drills and all that crap again

Once my shoulder calms down, 135x6s should be ok next week.

Sicker than an emergency ward.

Haven't left bed or the couch since Friday night.

Working on the theory that if I do nothing and let my body recover I'll be ok for Monday. Not looking good right now.

First day back training after being sick.

A) Deadlift (no belt)
210kg x5, x5, x9 - shoulda done 2 more reps

Deficit Deadlift
130kg x8
150kg x8
170kg x8

C) Snatch Grip Block Pulls
170kg 3x8

Deads up to 220kg next week, and a run at 10 reps being planned. PLANNED.

Deficit's up 10kg each.

Snatch Grip Block Pulls up 10kg as well, and the 4th set added back in. Just couldn't hack it today after being wrote off for a few days.

Have got into a great early morning routine recently. Serious consideration given to rejoining flyefit for 6am upper body sessions for a few months.

A) Bench
135kg 3x3, 1x4

Feet Up Bench
100kg x13, 15, 11

C) Double Pause Bench
90kg 4x6

D) Chinzz
4x7

Terrible workout. Bench felt awful from the get go. Didn't sleep well last night and had a busy day. Upper back was fried from pulls yesterday too.

So much for that 130x7 and multiple 6s last week

Squat deload.

A) 3 Reaction Jump:
5 sets - longest = 7.7m

Squat:
140kg 5x2

C) Front Squat:
60kg x8
80kg x8
100kg x8

D) Front Lunge:
40kg 2x8

E) Incline Bench:
60kg x15
65kg x12
70kg x10
75kg x8
80kg x6

Tryna bench something every training session.

New assistance movements for the next 4 weeks.

Jumps are back.

Bit more benching too

Mellor wrote: »

Anywhere online that gives expected results, or standards?
7.7m sounds impressive anyway.

I've no idea I'm afraid. I know anything about 7.69m is considered super world class elite tho.

A) Dips
10kg x15
15kg x12
20kg x10
25kg x8
30kg x6

Close Grip Fat Bar Bench:
100kg x8
105kg 3x8

C) Skull Crushers:
30kg x15
35kg x12
40kg x10
42.5kg x8
45kg x6

D) Seal Rows:
60kg x8
65kg x8
70kg x8
75kg x8

Good day. Work done.

Kind of a deadlift deload...

A) Deadlift:
240kg x3 no belt

Sumo DL:
100kg x8
120kg x8
140kg x8

C) Spoto Press:
60kg x15
80kg x12
90kg x10
100kg x8
110kg x6

No ramp up, sets across or backdown sets on the DL, and it was a reasonably comfortable triple. So I'm calling it a deload. 240x4 is my all time PR, but pissed I didn't just go for 5 and see what happened.

Snatch grip deadlifting off the floor coming in next week before sumo pulls. 4x8 on both. Volume is being kind to my DL at the moment. Have a plan in my head that's a variation on what I did already this cycle, should prolly get it down on paper sooner rather than later.

https://www.instagram.com/p/BBnUajKrg2F/?taken-by=revfit_james

A) Bench Deload
110kg 5x2

Feet Up Bench
100kg x18, x12, x11

C) Double Pause Bench
90kg x7, x7, x7

Easy sesh. Benching still feels heavy. Back to 115 x10s next week and a slow build from there.