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The Miseducation of Jimbo Slice
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Extra bench sesh day...
A1) 3s Pause Bench:
105kg 4x5
A2) Scap Pull Ups:
4x10
Head Supported Row:
14kg 4x12 w/ wide elbows
C) Seated DB PC:
5kg 4x12
D) Serrano Press:
2kg 4x12
ded.
-VOLUMES-
Day: squat - / bench 20 / dead -
Week: squat 52 / bench 83 / dead 54
WEEKLY NBL: -
//
SPLIT: -Squat / -bench / -deadlift
//
ANNUAL EST. NBL: -0 -
W16D3
A) Bench:
100kg x4
120kg x3
135kg 4x3
NBL: 19 Squat:
140kg x4
165kg x3
195kg 4x3 - belt
NBL: 19
C) Bench (comp grip):
100kg x5
115kg 4x5
NBL: 25
D) Deadlift:
180kg 5x2 - belt
NBL: 10
Good day for James.
Everything solid. Bench is still a bit "smeh" but I'm blaming that on A LOT of accumulated fatigue. Looking forward to surviving this cycle and hopefully seeing some kind of PR at the end of it.
Squats were great - looked really nice on vid too.
Deads were smooth as.
Vids here: https://www.instagram.com/p/BMok7IBA1Dr
-VOLUMES-
Day: squat 19 / bench 44 / dead 10
Week: squat 71 / bench 107 / dead 64
WEEKLY NBL: -
//
SPLIT: -Squat / -bench / -deadlift
//
ANNUAL EST. NBL: -0 -
W16D3
A) Bench:
100kg x4
120kg x3
135kg 4x3
NBL: 19 Squat:
140kg x4
165kg x3
195kg 4x3 - belt
NBL: 19
C) Bench (comp grip):
100kg x5
115kg 4x5
NBL: 25
D) Deadlift:
180kg 5x2 - belt
NBL: 10
Good day for James.
Everything solid. Bench is still a bit "smeh" but I'm blaming that on A LOT of accumulated fatigue. Looking forward to surviving this cycle and hopefully seeing some kind of PR at the end of it.
Squats were great - looked really nice on vid too.
Deads were smooth as.
Vids here: https://www.instagram.com/p/BMok7IBA1Dr
-VOLUMES-
Day: squat 19 / bench 44 / dead 10
Week: squat 71 / bench 107 / dead 64
WEEKLY NBL: -
//
SPLIT: -Squat / -bench / -deadlift
//
ANNUAL EST. NBL: -0 -
W16D4 - trained in Abs
A) Block Pull:
170kg x3
190kg x3
210kg 2x3
230kg 4x3 - belt
NBL: 24 Bench:
105kg 6x6
NBL: 36
C) Front Squat:
100kg x3
120kg 4x3
NBL: 15
D/E) 3 sets of pulldowns and other upper back work
The block pulls felt shamazing today. Super strong.
Benching was nice - wider grip and looking for acceleration. Tried to incline bench but shoulders were having none of it, so safe to assume they're gonna need to be taken care of.
Front squats were alright. Even though I hate em.
-VOLUMES-
Day: squat 15 / bench 36 / dead 24
Week: squat 86 / bench 143 / dead 88
WEEKLY NBL: 317
//
SPLIT: 27% Squat / 46% bench / 27% deadlift
//
ANNUAL EST. NBL: 16,4000 -
W16D4 - trained in Abs
A) Block Pull:
170kg x3
190kg x3
210kg 2x3
230kg 4x3 - belt
NBL: 24 Bench:
105kg 6x6
NBL: 36
C) Front Squat:
100kg x3
120kg 4x3
NBL: 15
D/E) 3 sets of pulldowns and other upper back work
The block pulls felt shamazing today. Super strong.
Benching was nice - wider grip and looking for acceleration. Tried to incline bench but shoulders were having none of it, so safe to assume they're gonna need to be taken care of.
Front squats were alright. Even though I hate em.
-VOLUMES-
Day: squat 15 / bench 36 / dead 24
Week: squat 86 / bench 143 / dead 88
WEEKLY NBL: 317
//
SPLIT: 27% Squat / 46% bench / 27% deadlift
//
ANNUAL EST. NBL: 16,4000 -
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Advertisement
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W17D1
A) Bench:
100kg x4
120kg x3
132.5kg 2x3, 1x snap
--- ice / walk into pole / ask WTF jsut happened --- Bench:
100kg x4
120kg x3
132.5kg 2x3
Total NBL: 26
C) CGBP:
122.5kg 4x3
NBL: 12
D) Squat:
140kg x3
170kg x3
195kg x3 - belt on now
200kg x3
205kg x3
210kg x3 @7
NBL:18
E) 2x Pause Deadlift
170kg 2x2, 1x4
NBL: 8
Squat vid here: https://www.instagram.com/p/BMzOoaLA_S3
Strange day.
Started benching this morning and something snapped in my thumb on the 3rd set. Like couldn't hold a bar bad. Iced it for about half an hour and figured I'd come back tonight and finish the session with thumb off bench and high bar squats or summit.
Was a bit pissed cos I fancied some heavy triples. Settled down to do some work while the lads finished their session and got everything done early so went off to shop with Sarah.
Got lots of painkillers, tape and monster. Managed to tape my thumb up really nice in a way that still let me use it benching but removed most of the pain.
Was surprised I was able to get back in and finish my bench sets this evening, but happy too.
Squatting was INSANELY good tonight. Like "woah how did that happen" strong. It's basically my best squat in a year, with loads of room to spare. In hindsight I regret not continuing on to 215 and 220 x3 buuuuut all I wanted was a confidence boost, and I got it.
Strapped up fro the DLs today to protect my hand and it all went great.
-VOLUMES-
Day: squat 18 / bench 38 / dead 8
Week: squat 18 / bench 38 / dead 8
WEEKLY NBL: -
//
SPLIT: -Squat / -bench / -deadlift
//
ANNUAL EST. NBL: -0 -
W17D2
More tape. More painkillers. Better session.
A) Deadlift to knees:
165kg x2
190kg 4x2
NBL: 10 Fat Grip Bench:
100kg x5
120kg 2x4
135kg 2x3
145kg 3x2
NBL: 25
C) Deadlift w/ 40kg chains:
140kg x2
180kg x2
205kg 4x2 - belt
NBL: 12
D) 3030 Squat, toes elevated:
100kg 3x5
NBL: 15
Good sesh. Taped my thumb up well and pulled with straps.
Benching felt ok as well. Didn't add weight of volume like I normally do, just to give the hand a break. It's actually the worst movement for my thumb.
Chain pulls were heavier this cycle by about 15kg and they moved well. Just don't like pulling with straps. Setting up is awfully hard.
205x2 w/ chains: https://www.instagram.com/p/BM1eWY0AUrz
-VOLUMES-
Day: squat 15 / bench 25 / dead 22
Week: squat 33 / bench 63 / dead 30
WEEKLY NBL: -
//
SPLIT: -Squat / -bench / -deadlift
//
ANNUAL EST. NBL: -0 -
Extra bench sesh....
A) 3s Pause Bench:
110kg x3
115kg x3
120kg 2x3
115kg 2x3
110kg 2x3
NBL: 24 Head Supported Row:
14kg 4x12
C) Serrano Press:
2kg 4x15
D) Seated DB PC:
6kg 4x12
E) ROMwod
Really good session. Felt great.
Thumb's feeling mega.
Body feels great.
...that's a bad sign
-VOLUMES-
Day: squat - / bench 24 / dead -
Week: squat 33 / bench 87 / dead 30
WEEKLY NBL: -
//
SPLIT: -Squat / -bench / -deadlift
//
ANNUAL EST. NBL: -0 -
-
W17D3
A) Squat:
140kg x4
180kg x3
205kg 4x3
NBL: 19 Bench:
100kg x4
120kg x3
132.5kg 4x3
NBL: 19
C) Squat:
140kg x3
170kg x3
195kg 3x3
NBL: 15
D) Deadlift:
140kg x1
180kg 10x1 EMOM
NBL: 11
Real strong day today. Was expecting the squats to be hard, but were very very easy. Considering they were 87% of last tested max, I feel exceptionally confident in my squatting right now.
Bench felt great too.
Thumb feels almost there.
Dropped deadlift volume as have a very very hard day coming tomorrow.
Apparently I'm supposed to block pull 260kg 4x3 - LAWL
-VOLUMES-
Day: squat 34 / bench 19 / dead 11
Week: squat 77 / bench 106 / dead 41
WEEKLY NBL: -
//
SPLIT: -Squat / -bench / -deadlift
//
ANNUAL EST. NBL: -0 -
W17D4
A) Pause at knee DL
140kg x2
170kg x2
190kg 4x4
NBL: 20 Bench:
110kg 5x6
NBL: 30
C) Block Pull:
200kg 2x4
230kg x3
260kg 2x3, 1x1
230kg x3
NBL: 21
D) Front Squat:
100kg x4
120kg 4x4
NBL: 20
Big improvements all around here.
Last time I did that workout it was 175kg 4x4 with a belt for the pauses, and 240 for triples.
Was supposed to be 4x3 on 260kg today but it was always gonna be ambitious. Let all my air out at the top of the 2nd rep on the 3rd set and just fell apart. Positions were a bit sucky all around, but I ground out 2 very comfortable sets of 3, and considering I was psyched about 260x2 a few weeks ago, I'll take that as a win.
Hand feels good. Still a bit ropey on bench, but no direct pain. Held all the DLs strap free.
Big week of volume that I somehow finished with great energy levels.
260kg x3 block pull here:https://www.instagram.com/p/BM8yF-3ghUE
-VOLUMES-
Day: squat 20 / bench 30 / dead 51
Week: squat 97 / bench 136 / dead 92
WEEKLY NBL: 325
//
SPLIT: 30% Squat / 42% bench / 28% deadlift
//
ANNUAL EST. NBL: 16,9000 -
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dashoonage wrote: »Happy Xmas Hanley
#remember
I'm just takin a guess here that you're on twitter0 -
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