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The Miseducation of Jimbo Slice
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A) Squat (with belt)
167.5kg 3x8, 1x13
Front Squat
100kg 4x8
C) Incline Bench
65, 70, 75, 80kg x15
85kg x12
90kg x10
95kg x8
100kg x6
Embarassingly, that took exactly 2 hours. Was doing a squat set every 10 minutes or so.
Really red lined the 167 x13 set and it just left me fcuked for the rest of the workout. Every single set left me recovering less and less.
Up 5% on the start of the last cycle so will roll with 177/187/197 over the next few weeks before moving into some heavier wave based loading stuff, and a second day of high bars.0 -
A) Squat (with belt)
167.5kg 3x8, 1x13 Front Squat
100kg 4x8
C) Incline Bench
65, 70, 75, 80kg x15
85kg x12
90kg x10
95kg x8
100kg x6
Embarassingly, that took exactly 2 hours. Was doing a squat set every 10 minutes or so.
Really red lined the 167 x13 set and it just left me fcuked for the rest of the workout. Every single set left me recovering less and less.
Up 5% on the start of the last cycle so will roll with 177/187/197 over the next few weeks before moving into some heavier wave based loading stuff, and a second day of high bars.0 -
A) Dips:
15kg x15
20kg x12
25kg x10
30kg x8
35kg x6 Fat Bar CGBP:
107.5kg x8,7,7
C) Skulls:
35kg x15
37.5kg x12
41kg x10
43.5kg x8
46kg x6
D) Incline KB Row:
24kg 4x12
E) EZ Bar Curls:
bar + 20kg x10 EMOM3
Dips felt great today. May push up 5kg next week.
FB CGBP had to be rushed cos I was tight for time. Bit grumbly on my pec / shoulder. Same weight, more volume next week.
Skulls were great. Much stronger than last week and deffo some more weight to be added.
Rows and curls are just box checking exercises today.0 -
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A) Some jumps of different types to warm up Deadlift (no belt)
200kg 5x5
C) Sumo Deads
110kg x8
130kg x8
150kg x8
D) Snatch Grip Deads
130kg 3x8
E) Spoto Press
70kg x15
90kg x12
100kg x10
110kg x8
120kg x6
Deads felt a bit gruff, but it was with a not nice bar. My best sets were the 4th and 5th, so I reckon I just wasn't warmed up.
Sumos felt ok, everything +10kg again next week.
Snatch Grip DL started real light because I didn't know how I'd feel. Will prolly go to 140kg next week and add 10kg/week for as long as I can.
Plan is to do 210/220/230 5x5 before deloading or doing a heavier 3-5 @ 240-250.
Spoto press was way too light at the start, and a bit too light as the sets wore on.
Am doing some sort of bench variant every day, and doing 2 pretty heavy chest days too. A lot of accumulated fatigue has my heavy benches feeling ****, but a deload and a peak should sort me out.
Tossing up the idea of doing the IPF June meet.0 -
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A) Squat (with belt)
180kg 5x5 Front Squat
110kg 3x8
C) Double Pause Squat
60kg 3x8
D) Incline Bench
82.5kg x13
87.5kg x12
92.5kg x10
97.5kg x7
102.5kg x6
Warmed up with about 20 minutes of dodgeball. Exhausting stuff.
Squats were fleh. Felt ****. Looked good. 190 next week.
Front squats were ok. Bit of a collapse as the reps go on, but, upper back.
Doulbe pause squats suck. So hard to maintain discipline thru position.
Incline bench was a bit **** this week. Will increase the reps next week on all sets where I failed to get target number.0 -
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A) Dips:
20kg x15
25kg x12
30kg x10
35kg x8
40kg x6 - https://www.instagram.com/p/BCGOFPOLgxW/?taken-by=revfit_james Fat Bar Close Grip Bench:
102.5kg x8, 8, 8, 13
C) Skull Crushers:
37.5kg x15
42.5kg x12
45kg x10
47.5kg 8
50kg x6
D1) Pull Ups:
BW 3x5
D2) Inverted Rows:
3x10
Surprisingly strong day.
Dips continue to fly. Up another 5kg next week for sure. May need to change the rep range a bit after that. Would be great to get to around 50kg x5-8 reps.
Just realised the FB CGBP was 5kg under last week which is why it was better. Only did x8,7,7 @ 107.5kg last week so regardless its a big improvement.
Skulls were great as well - don't think I've ever done em that heavy with such good tekkers.
Had to cram my back work together at the end as ran outta time.0 -
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A) Deadlift (no belt)
210kg 5x5 Sumo Deadlift
120kg x8
140kg x8
160kg x4 - and knee said "f*ck you"
C) Spoto Press
85kg x15
95kg x12
105kg x10
115kg x8
125kg x6
D) Bunsen
A double
Old ACL injury flared up again when sumo'n. Thought I'd get away with it this time by keeping it light and working volume, but not to be. Skipped snatch grip DL to give the knee a break. Had Bunsen to make myself feel better.
Plan for next week:
A) Deadlift Snatch Grip DL
C) Double Pause DL
D) Spoto Press0 -
A) Pause Bench
125kg 5x5 Feet Up Bench
115kg 4x8
C) Double Pause Bench
92.5kg 4x8
D) DB Skulls
12.5kg x15
15kg x12
17.5kg x10
20kg x8
20kg x6
E) Pull Ups
BW 5x5
Good enough sesh. Worked my grip out each set on all the benches starting @ ring finger on olympic rings, so ended up illegal wide on all. Will stay wide for another few months in the hopes of bringing my chest up.
Will prolly run with current assistance exercises for the next couple of weeks. Will then switch to 3s pause bench and something else extremely chesty.
Should be good for 130kg 5x5 bench next week.0 -
Tried to squat. Knee told me to piss off. It's still not happy after sumo deadliting.
Benched instead.
A) Bench (paused)
120 x1
130 x1
140 x4 - equals PR, WTF?
150 x1
155 x1 - 97% Incline Bench
85kg x15
90kg x12
95kg x10
100kg x8
105kg x6
I couldn't pull. I couldn't squat. And I didn't wanna do pull ups. So I benched. And I'm glad I did.
I was a bit scooby dubious about my bench training for the last while because I have been doing a lot of 15-12-10-8-6 work and its hard to know how it carries over. Especially given how tough 125kg 5x5 earlier this week felt.
So I decided to get under some heavy weights and see how it went.
Did 120/130 very comfy, thought i'd top out around 150.
Did 140 x1, and said before I went in, if it was good I'd do 2. 2 was easy. So I did 3. 3 still felt actually ok. Did 4. 4 went comfortably to equal a PR. Had never even attempted 140kg x5 paused, so said "screw it lets do it". There was nothing on the line (other than death) so if I missed it, no problems.
I missed it... but it was close to going. Given the level of fatigue I'm under from 1 high volume heavy bench, and 2x 15-12-10-8-6 days already this week, and considering I'd DOMS coming in ,I'm really freakin' happy there.
130 5x5 next week sohuld go, 135 x multiple 5s should be ok in theory, and if I get a few sets of 5 out of 135, you can be damn sure I'll get amped and smash at least 1 set of 140 x5.
So yeah, really good day.
Video of the 4 here: https://www.instagram.com/p/BCSbd3orgxm0 -
Managed to squat last night. Have been struggling muchly with them lately.
A) Squat (belt):
220kg x1 - https://www.instagram.com/p/BCYQ5IcLgwG/ SSB (no belt):
170kg x1 - https://www.instagram.com/p/BCYbNiJLg0s/
Squat's in the toilet right now.
Tentative plan is to run russian squat cycle and reasses then with SSB for 6 weeks to get some work back in to my legs.
Benching is going well so don't wanna ruin my that with sore shoulders / elbows from low bar too much.
Can always just hit smolov base a month out to peak my squat for whatever comp I choose.
Have renewed confidence in my bench now and will keep pushing forward on it.0 -
A) Dips:
25kg x15
30kg x12
35kg x10
40kg x8
45kg x6 - definitely a PR Fat Bar Close Grip Bench:
110kg x8,8,8,11
C) Skull Crushers:
40kg x15
45kg x12
47.5kg x10
50kg x8
52.5kg x6
D) Pull Ups:
+5kg 10x3
Such day. Much lift. Many gainzz.
Feeling strong in my upper body right now. Have to decide whether to push one more week of assistance work, or deload. I'll probably push into next week one more time with 15/12/10/8/6 with a +5kg bump again and look to end on 50kg x6.
FB CCBP can continue to 115x8s and the skulls can go up 2.5kg again.
From there, I need to rejig my training a bit. Going to do the russian squat cycle for 6 weeks with a safety bar (to get volume into my legs, without killing shoulders / elbows).
Tentatively the week will look like this:
M- Squat / Deadlift variant / Incline Bench
T- off
W- Squat / Deadlift variant / Spoto Press
T- Assistance Bench Day
F- Squat
S- Big Bench Day
S- off
Deadlift variant wll be something easy enough, just for a little bit more DL volume.0 -
A) Dips:
25kg x15
30kg x12
35kg x10
40kg x8
45kg x6 - definitely a PR Fat Bar Close Grip Bench:
110kg x8,8,8,11
C) Skull Crushers:
40kg x15
45kg x12
47.5kg x10
50kg x8
52.5kg x6
D) Pull Ups:
+5kg 10x3
Such day. Much lift. Many gainzz.
Feeling strong in my upper body right now. Have to decide whether to push one more week of assistance work, or deload. I'll probably push into next week one more time with 15/12/10/8/6 with a +5kg bump again and look to end on 50kg x6.
FB CCBP can continue to 115x8s and the skulls can go up 2.5kg again.
From there, I need to rejig my training a bit. Going to do the russian squat cycle for 6 weeks with a safety bar (to get volume into my legs, without killing shoulders / elbows).
Tentatively the week will look like this:
M- Squat / Deadlift variant / Incline Bench
T- off
W- Squat / Deadlift variant / Spoto Press
T- Assistance Bench Day
F- Squat
S- Big Bench Day
S- off
Deadlift variant wll be something easy enough, just for a little bit more DL volume.0 -
A) PauseBench
130kg 5x5 Feet Up Bench
117.5kg x8, x8, x8, x7
C) Double Pause Bench
95kg 4x8
D) Irish Training Exchange @ RevFit
My bench press feels great right now. I'm enjoying the constant change in assistance work, and the volume seems to be helping.0 -
A) SSB squat
140kg 6x2 Spoto Press
90 x15
100 x12
110 x10
120 x8
130 x6
C) Pull Ups
+10kg 10x2
Good day. First sesh of the Russian squat cycle. Doing it with SSB to spare shoulders and elbows. Bench is flying so wanna protect it as much as possible.
Will do:
M: SSB/Spoto
T: Off
W: SSB/Deadlift/Incline bench
T: Bench assistance
F: SSB/Deadlift
S: Heavy bench
S: off0 -
A) SSB
140kg 6x4 Incline Bench
90 x15
95 x12
100 x10
105 x8
110 x6
Shoulda been 6x3 @ 140. Whoops. Felt good regardless. Confident for 140 6x6 in a while.
Incline bench felt great again. Chest deffo coming on. Will keep at it with this style of training for a while hopefully.
Didn't have time to deadlift
THe incline bench numbers are most likely PRs.0 -
Stupid boards ate my last post.
A) Bench (pause)
135kg 5x5 - never did that before Feet Up Bench
120kg x8, 7, 7, 8
C) Double Pause Bench
100kg x8, 7, 7, 7
D) DB Skulls
15kg x15
17.5kg x12
20kg x8
20kg x8
20kg x7
E) Pull Ups
BW 5x6
Exceedingly good day for me. At a seminar all weekend so had to bench today.
First set of benches is here: https://www.instagram.com/p/BCx-wDsrg7I/?taken-by=revfit_james
Very confident for 140x5s now. BUT since my bench feels so awesome, it's probably about to fall apart.
Pull ups have made a big difference in shoulder stability, which has always been my problem. Can never grind out reps because of it. Hopefully as I get stronger on pull ups it'll improve.0 -
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RSS W2D1
A) SSB
140kg 6x5 Spoto Press
95kg x15
105kg x12
115kg x10
125kg x8
135kg x5- grrrnar
Used a 15kg bar for the spoto press today and it wobbled terribly.
The SSB squats were fine. Actually comfortable. 6x6 on Friday ought to be easy enough.0 -
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A) Dips
40kg 5x5 Fat Bar Close Grip Bench
115kg 6x6
C) Skulls
50kg x6
50kg x8
50kg x10
47.5kg x12
47.5kg x15
D) Pull Ups:
+10kg 5x3
Will be heavier on dips and FBGCBP now for 3-4 weeks to keep things fresh. They're movements I feel are helping me so I'm keeping them and just changing the intensity after 5 weeks of 15/12/10/8/6
Reversed the pyramid on skulls and was playing about to find weight. Prolly need 55kg for the 6s. Have never even contemplated a 60+kg set of skulls with good tekkers so it'll be cool when that happens over the next few months.
Feel a different kind of beat up today after all that!
Gotta squat 140 6x6 later on this evening, and take a punt at 140 x5s tomorrow on bench. Might have killed my chances with yesterdays training session, BUT that's a long term play so all's good.0 -
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W3D2 (I believe)
A) SSB
140kg 6x7 Deadlift
180kg x1 every 30s for 10 minutes
Strong day for me. Last high rep day of RSS. 5x5 @ 150 is the next big one.
Messed up the cycle a bit. Was supposed to be 6x3/4/5/6 but ended up doing 6x4/5/6/7.
Here's some of one of the sets
https://instagram.com/p/BDTviPOLg5W/0 -
A) Dips
45kg 5x5 FBCGBP
120kg 6x6
C) Skulls
55kg x6
52.5kg x8
50kg x10
48.5kg x12
47.5kg x13
D) Pull Ups
15kg 7x2, 1x3
Good day.
Reckon 50kg 5x5 will go, and 55kg for a few 5s might happen.
Fat grip cg bench remains strong. 125 6x6 looks likely and a few 130x6s should happen.
Skulls and pull ups were good.
2 weeks into a phase of 4 heavy weeks. Then it's back to higher volume work for 6 weeks or so again.
Benching is going well.
Jinx.0 -
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A) Bench (paused)
130kg 5x3 Spoto Press
100kg x8
105kg x8
110kg 2x8
C) Pin Press
110kg x8, 8, 6, 8
D) Dumbbell Skulls
17.5kg 5x10
E) Pull Ups
3x8
Bench felt crap but got better. Looked great on video. Didn't wear wrists wraps, which isn't really a thing, but is unusual for me.
Spoto was grand - 110kg is a good starting point for 8s.
Pin Press was a bit lower than usual as was on our new comp bench - basically at chest height. Might move it a few inches higher next week.
DB extensions were nice - will probably shoot for 12s next week, and then 20kg x10s the week after.
Very happy with pull ups - have never been strong on them so to get them to good 8s was awesome. Shoulder felt great- normally in that rep range it starts to slip out.
Team photo from today in RevFit on Darragh's last day has me looking like Mike Ruggeria back in the day.
For you nouveau powerlifters, this guy;
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