The Miseducation of Jimbo Slice

Hanley · 23-05-2007 8:21pm #1

First, some backround. I've lifted in 5 powerlifitng competitions posting best lifts of a 220kg squat, 155kg bench and 220kg deadlift at 87.8kg, 20 years old. The squat and bench were done in IPF legal single ply gear. The deadlift in a singlet and belt.

The numbers you see below are based off best raw lifts of 185/130/190 (The deadlift is sumo, I normally pull conventional). After I run the 4 week prep cycle I'm going to re-test my numbers and depending on how it goes I'll re-run the cycle with increased numbers or perhaps think about tackling Smolov.

Anyway, here's day 1, week1.

Squats: (belted)
60kg x5
92.5kg x5
112,5kg 2x4
130kg 2x3
150kg 5x2

2 Board Bench:
70kg x5
85kg x4
100kg 2x3
112.5kg 6x3

Flys:
12.5kg 'bells 5x10

Pause Squat:
80kg x5
110kg x5
120kg 5x4

Standing Cable Crunches:
Plate 4 3x10

This was DEFINATELY a tough workout. By the first double on 150kg I was gassing, but by the time the 3rd one came around I felt alive again.

Moved onto the boards and ended up getting to the 2nd last set before I got my second wind. VERY strange feeling to feel good again after all that work.

The pause squats were always going to kill me (I HATE them with a passion) and I ended up having to drop 10kg off the bar because they just weren't gonna happen with 130. Got to the first set of 120 and was starting to feel rough. By set 3 I was dead and hoping for a third wind. It didn't come.

As I was leaving the gym (after a contrast shower) I could already feel my legs tightening up. They've only got worse since then.

Saying that Sheiko didn't look too hard on paper has really come back to bite me in the ass.

Lets see where this takes me...

walt0r · 24-05-2007 3:41pm

Let's do it, baby!

Hanley · 25-05-2007 4:33pm

I spend a little over 2 hours on the floor of the gym today. Needless to say I'm wiped.

Week 1, Day2.

Sumo Deadlifts:
60kg x5
95kg x4
115kg x4
132.5kg 2x3
152.5kg 5x3

Bench: (pinky on rings)
65kg x5
77.5kg x5
90kg 2x4
97.5kg 2x3
105kg 2x2 (all paused)
97.5kg 3x3
90kg x4
85kg x6
65kg x10

Seated Dumbbell Press:
20kg 'bells 5x10

Sumo Deadlifts:
95kg x4
115kg x4
132.5kg 5x4

Wide Stance GM's:
60kg 5x5

Band Pull Aparts (behind the head):
mini band 3x15

I think I'm "learning" sumos. I missed the last rep of set 3 and 5 with 152.5, the bar got away from me off the ground. So I got pissed, reset got the bar in close and it FLEW up. Now, to make all my reps like that.

I was basically unable to walk yesterday after squatting the day before so I was ever so slightly nervous about making it thru today. THe pain subsided once I did some dynamic stretches and stuff but I can feel it coming back. I wonder when this is it's gonna stop....

Hanley · 28-05-2007 12:41am

I figure nutrition's gonna be very important for the duration of this so I've been taking in about 50g of protein and 100g of carbs postworkout. Along with about 10g of creatine mono and 5-7g og l-glutamine (aka 2 scoops of RAM, one of CellX and a teaspoon of both mono and glutamine, all NutritionX products) Also 2-4g of BCAA's half way thru, been eating anything I can get my hands on during the rest of the day!

I woke up and my legs almost felt normal again. Needless to say I was a tad shocked!!

Week 1, Day 3

Bench Press:
65kg x5
77.5kg x4
90kg 2x3
105kg 5x3 (soft touches)

Face Pulls:
3x12

Beltless Squats:
60kg x5
85kg x5
102.5kg x4
120kg 2x3
135kg 5x3

Close Grip Bench:
67.5kg x5
80kg x5
90kg 5x5

Flys:
12.5kg 'bells 5x10

Standing Crunches:
plate 4 x10
plate 5 2x10

Dumbbell Row: (no straps)
37.5kg x25

The first round of benching today was quite easy, the bar was moving consistently fast.

The beltless squats were just horrible. Really bloody brutal. My hips were shot to bits by the second set of 135kg and it was honestly a struggle to stand after each successive set.

I had to take a 20 minute break before I got into the second round of benching but I came back very strong. The first 2 or 3 reps of each set were like speed presses. Which was cool.

Anyway... I think I'm starting to adapt to the volume. Guess I'll know more in the morning!!

Hanley · 28-05-2007 6:47pm

finally an easy day today. Thanks God.

Week 1, Day 4

Sumos:
60kg x5
95kg 2x3
115kg 4x2

Incline Bench:
60kg x4
80kg 6x4 (all paused)

Dips:
5x6 (bodyweight, all paused in bottom position for 2 seconds)

Rack Pulls (from below knees):
110kg x4
130kg x4
155kg x4
175kg x3
200kg x2

My hips were REALLY beat up after the sumos. Worse pain I've ever felt in them. And that was with a light workout

I guess the beltless squats really took it outta me yesterday.

My legs seem to have adapted to the volume nicely tho. Don't feel too bad at all today. Nor does my back...

THe bench portiiton has been no problem either so far. Feeling very strong there. Hopefully my shoulders and elbows contiune to hold up well!

Overall, after the first week I'm quite enjoying this.

daveirl · 28-05-2007 8:10pm

This post has been deleted.

Hanley · 30-05-2007 8:13pm

daveirl wrote:

This post has been deleted.

Thanks!! I'm loving it too atm. As much as one can love self inflicted pain.

I got down to about 88.9 and just said fcuk it, lets hit sheiko before I go on holidays! So I'm already back up to 91.4 as of today and I'm looking a hell of a lot leaner than I was at 89!

I'm not gonna lie, the first week was VERY hard. Hopefully now I'll start to adpapt to the volume.

So on to Week 2, Day 1.

Bench:
65kg x5
75kg x5
90kg 2x3 (all paused)
105kg 3x3 (all paused)
110kg 3x2 (with long pauses)

Beltless squats: (close stance)
60kg x5
80kg x5
100kg x4
115kg 2x3
135kg 5x3

2 Board Press: (all paused)
77.5kg x4
92.5kg 2x4
115kg 3x4, 1x5

Flys:
15kg 'bells 5x10

Standing cable crunches:
plate 5 3x10

Face Pulls:
plate 5 5x10

Band pull aparts to behind the head/lower traps:
minis 3x15

I had planned on doing my normal width squats but my hip was giving me serious trouble so I had to switch to close stance because the pain was far too bad to bear. Ended up being easier than my normal stance last week!

The benching was grand.... The Board presses were fairly hard tho.

THe accesory work was just time consuming, but hey, that's Sheiko!

Hopefully the hip will hold up for 2 rounds of sumo pulling on Friday. I'mma go put some ice on it again.

Hanley · 01-06-2007 4:49pm

Week 2, Day 2

Sumos:
60kg 2x3
90kg x3
115kg 2x3
125kg 4x2

Bench: (every single rep paused)
65kg x5
77.5kg x4
92.5kg 2x3
105kg 3x2
97.5kg 2x3
92.5kg x4
77.5kg x6
65kg x8

Flys:
15kg 'bells 5x10

*supersetted with*

Band pull aparts behind head:
mini's 3x15

Sumos:
70kg x5
95kg x4
115kg x4
132.5kg 2x3
152.5kg 5x3

Close stance GM's:
60kg x5
70kg x5
80kg x5
90kg x5
95kg x5

One arm dumbbell rows: (strapless)
20kg x20
37.5kg x35

Sheiko is a very, VERY lonley experience. Spent a little over 2 and a half hours in the gym again today.

I had to massage my hip with some deep heat and pop a few anti inflam's before I could start training becaiuse it's still feeling a bit beat up. Surprisingly it feels fine now. Hopefully it's ACTUALLY ok and the painkillers aren't just still working.

I feel my sumo form's coming on. I was sitting back into a bit more today and keeping the bar in close and it seems to be popping up off the floor easier. I'll get videos up later.

The benching was just same ol same ol. Nice long pauses and was coming srong off my chest (well, upper abs)

The dumbbell rows are always a fun thing to end a workout with. Massive pump thru the biceps and lats!!

Hanley · 01-06-2007 6:20pm

Some videos from today, 152.5kg on the bar.

http://www.youtube.com/watch?v=0mqL7HFMOaY
http://www.youtube.com/watch?v=b_HMAz6j2i0

daveirl · 01-06-2007 7:34pm

This post has been deleted.

Hanley · 02-06-2007 3:06pm

daveirl wrote:

This post has been deleted.

Pffft.... I don't see what the big deal with eating every 3 hours is tbh. I try to get food in every 3-4 hours but I can go 5-6 without eating 3x a week at times.

daveirl · 02-06-2007 3:31pm

This post has been deleted.

Hanley · 03-06-2007 1:04am

daveirl wrote:

This post has been deleted.

Nah not at all. I don't get hungry. I'd easily go 12 hours without eating and not even notice. I find I have to force myself to eat most of the time cos I'm just not bothered otherewise....

Hanley · 03-06-2007 8:18pm

Again, my hips are feeling a bit beat up, less so than before tho so I stuck with close stance squats again today.

Week 2, Day 3.

Squats (with a belt):
60kg x5
100kg x5
115kg x4
130kg 2x3
150kg 5x3
2nd set: http://www.youtube.com/watch?v=p11Fn5QIbzY

Close grip bench (all paused)
65kg x5
75kg x5
90kg 5x5

Flys:
15kg 'bells 5x10

Pause Squats (sat down deep with 2 second pause):
60kg x6
80kg x6
100kg 4x6

Hanging Leg Raises:
3x10

So the number of exercises today wasn't ALL that high, but what was lacked in quantity was more than made up for in brutality.

I only did 5x2 last week on the squats, so 5x3 this week was very hard. I actually quit on the 4th set and was ready to move on if it wasn't for one of the lads I train with abusing me until I did it. Having guys like that around are the difference between being good and being great.

My legs were visabilty shaking between sets, which isn't cool!! Anyway I got them over with and decided to lighten the pause squats a tad and do more reps, go deeper and do longer pauses to compensate. My hips are already beat up so pushing them even harder with heavy pause squats would have been a bad idea.

I can' believe I've almost made it thru week 2. Coming into this my best ever squat was 150x7 or 160x5, I've no doubt that right now I could blow that out of the water if I was fully rested. I'd still do it as fatigued as I am.

Once I can stay the course for the next 2 weeks and avoid injury I can see myself hitting a PR.

tribulus · 03-06-2007 8:51pm

Are you sure that's your second set? I'll edit it so, good call on the nurofen+ btw, that stuff is great!

Hanley · 03-06-2007 9:43pm

Yeah, I think it was anyway. Meh, it was ONE of the sets sure.

Saw this and thought it was cool;

The difference between a champion and a loser is in the mindset. Champions welcome pain. Losers avoid it at all costs. Champions seek out challenges. Losers have an aversion to challenges. A champion embraces grueling workouts that push his mind and willpower to the brink. A loser sits quietly on a leg extension machine and reads the latest issue of Us magazine.

Hanley · 04-06-2007 2:27pm

THe following workout took place in under 60 minutes because my gym was closing. It was almost a cardio session...

Week 2, Day 4 (the half way point)

Behind the neck press:
20kg 2x5
30kg x5
40kg x5
50kg 3x5

Incline bench:
60kg x5
85kg 6x4

Dips: (all paused on the bottom for 2 seconds)
bodyweight 5x8

*supersetted with*

Face Pulls:
3x12

Deadlifts: (conventional)
70kg 2x5
120kg x5
140kg 2x3
165kg 2x2

Chest Supported Rows:
1/2 stack 3x12

*supersetted with*

Hanging leg raises:
3x10

I woke up this AM with no pain anywhere which was VERY surprising considering the state I was in yesterday.

It's coming back now. Time for a quick leg self-massage I think.

I've reached the half way point and I think I'm beginning to get into the swing of things properly now. Sheiko's very hard, and it's only going to get harder in the next 2 weeks.

And I can't wait for the pain!!

Hanley · 06-06-2007 11:08pm

Well today was a total body breaker!!

Week 3, Day 1

Beltless squats:
60kg x5
85kg x5
100kg x5
120kg 2x3
135kg 5x3

Bench: (all reps paused)
65kg x5
80kg x5
90kg 3x3
100kg 4x2
105kg 6x3

Flys:
20kg bells 5x10

*supersetted with*

Face Pulls:
3x12

Beltless Squats:
60kg x5
80kg x5
100kg x5
120kg 5x5

Standing Cable crunches:
3x10

It's getting easier.... Don't get me wrong, it's still makes me want to puke, but I'm getting thru the sets alot faster and my bar speed is improving dramatically. I'll get some videos up later.

The second round of squats today were truly disgusting. I raced thru em, 60-90 second rest intervals. I'd do a set, take 3 steps back and sit down ot watch the clock.

I was really happy with the benching. Even after all the prior sets, the 105 6x3 justkept getting faster and faster. The cycle's written off a 130kg bench, so I'm hoping 140 will be there when I test my new maxes.

Today was a very, VERY hard day.

Here's a video; http://www.youtube.com/watch?v=IusBwrwclIw

daveirl · 07-06-2007 8:56am

This post has been deleted.

Hanley · 07-06-2007 11:59am

daveirl wrote:

This post has been deleted.

Nah, you take as long as you need. I just wanted to push myself that little bit harder tho.

Hanley · 08-06-2007 4:39pm

Sheiko jsut keeps kicking my ass harder and harder.

Week 3, Day 2.

Sumos:
60kg 2x5
95kg x5
115kg x4
135kg 2x3
152.5kg 5x3

Bench: (all reps paused)
65kg x8
72.5kg x7
80kg x6
85kg x5
90kg x4
97.5kg 2x3
105kg 2x2
110kg 2x1
105kg 2x2
97.5kg 2x3
90kg x4
85kg x6
80kg x8
70kg x10
65kg x12

Seated Dumbbell Press:
20kg 'bells 5x10

Sumos:
60kg x5
95kg x5
115kg x5
135kg 5x4

One Arm Dumbbell Row: (strapless, with fat handle dumbbells)
20kg x20
40kg x21

Pull Thrus:
3x12 (going up 2 plates each set)

*supersetted with*

Pull downs:
3x12 (going up 2 plates each set)

I don't think I even need to comment on the volume. 20 bloody bench sets. On the pyramid down I only rest 60 seconds between each set so I was totally spent by the end of it.

My sumo form is getting ALOT better. Being patient off the flooor and leading with my head is making a huge difference. I say back into the pull alot better today, so much so that I lost a couple of my warm up sets backwards!

It's weird, but I feel full of energy right now and there's no real pain anywhre...

Hanley · 08-06-2007 5:52pm

Some of todays workout: http://www.youtube.com/watch?v=JwYAsNR6lkQ

Hanley · 10-06-2007 2:34pm

Ok I'm noticing a worrying trend... In my last few posts I've been posting about how this cycle keeps getting harder and harder. Well guess what, I got my ass handed to me even worse than usual today. Exahusted doesn't even begin to describe it.

Week 3, Day 3

Squats:
60kg x6
85kg x5
115kg x4
135kg 2x3
150kg 3x3
160kg 3x2

Close Grip Bench (all reps paused):
65kg x5
85kg x5
95kg 6x5

Flys:
20kg 'bells 5x10

High Bar Pause Squats:
60kg x6
80kg x6
100kg 3x6

Dips:
Bodyweight 3x6 (all with a 2 second pause at bottom), 1x20 with no pauses

*supersetted with*

Hanging Leg Raises:
4x10

Now, I'm off to lie down and die.

Hanley · 11-06-2007 4:52pm

An "easy" day today. Yeah right.

Week 3, Day 4 (only 1 week left!!)

Sumos:
60kg 2x5
100kg x3
130kg x3
suit on, straps down
150kg x3
170kg x3

Bench: (all reps paused for 2 seconds)
65kg x6
80kg x6
85kg x6

Rolling Dumbbell Extenstions:
15kg 'bells 5x10

Chest Supported Row:
plate 60 x12
plate 90 6x12

Face Pulls:
3x12

Neutral Grip Chins:
bodyweight 2x12

--BAND WORK--

TKEs: green band 3x15

Behind Neck Pull Aparts: mini 3x15

Pushdowns: green 2x50

Well well well... I decided to put my squat suit on today to give it a run and sumo deadlifts and see how I got on. I was absolutely blown away. I got AWEOMSE pop off the floor and the 170x3 was much faster and easier than ANY of the 150's I've been pulling in training.

The cool thing is I was in bits today from training yesterday (squatting 150 3x3 and 165 3x2 took it outta me) and I still managed to rip up the 170's with easy. I probably coulda gone 200kgx3 today which amazes me considering the state I'm in.. I reckon with straps up and fully rested after this I'll hit a straight out deadlift PR. Looks like I'll getting close to the magic 500lbs barrier soon (finally, my deadlift's just embarrasing.)

amazingemmet · 11-06-2007 4:54pm

How long are these workouts taking? Seems mental

Hanley · 11-06-2007 5:05pm

amazingemmet wrote:

How long are these workouts taking? Seems mental

Eh upwards of 2 hours. Averaging out at about 2 and a half hours most days. The worst part is the rest periods I'm taking between sets is only about 2 mins at most so it's not like that's one of the causes.

It's without a doubt the single hardest training cycle I've ever gone thru. But I'm really expecting some big PR's outta it.

tribulus · 11-06-2007 5:05pm

Mmmm interesting, are you still going to get the V-squatter or stick with the Centy? Will you get away with using it for both or willl it stay tight?

Hanley · 11-06-2007 5:09pm

tribulus wrote:

Mmmm interesting, are you still going to get the V-squatter or stick with the Centy? Will you get away with using it for both or willl it stay tight?

Nah I'm gonna stick with my 42 centy for deadlifting in and I'll either get another 42 and shorten the straps to squat in, or go with a 40. Right now I think I'll be dropping down a full size on both my shirt and my squat suit. I'm training for the world championships, I want everything I can get!!

Malteaser! · 14-06-2007 11:56am

Week 4, Day 1

Beltless Squats:
60kg x5
85kg x5
105kg x4
120kg 2x3
135kg 7x3

Bench: (all paused)
60kg x5
80kg x5
90kg 2x3
105kg 3x3
110kg 3x2
105kg 3x3

Dips: (all paused)
bodyweight 5x6

Flys:
20kg 'bells 5x10

*supersetted with*

Band pull aparts behind neck:
light band 5x12

Hanging Leg Raises:
3x10

Malteaser! · 17-06-2007 11:10pm

Week 4, Day 2

Several attempts at pressing at 60kg log. (like 4 or 5 reps total)

Sumos:
70kg 2x5
95kg x5
115kg x4
135kg x3
150kg x3
160kg 3x2
*suit on, straps down*
170kg x1
180kg x1
*straps up*
190kg x1
200kg x3 - http://www.youtube.com/...h?v=yplpGRg_ZBA

2 Board Bench: (all with a 2 second pause)
60kg x5 (full range)
85kg x5
105kg x5
115kg 5x4

Pull thrus:
5x12

*supersetted with*

Standing Dumbbell Press:
20kg 'bells 5x10

Malteaser! · 17-06-2007 11:12pm

16-06-07

Strongman competeition in the gym

Double body weight deadlift for reps (182.5kg x 11)

Relay races - Full keg, carried for 50 metres as fast as possible

Next race, farmers walk with 70kgs per hand (140kg) over 50 metres.

The Miseducation of Jimbo Slice

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