The Miseducation of Jimbo Slice

Hanley

RTS Week 7 Day 4

A) Rack Pulls @ midshin (no belt):
warm ups to 200kg x1
220kg x2
230kg x2
240kg x2
250kg x2 - possibly a beltless PR
220kg 3x2

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

C) Pendlay Row:
warm ups to 80kg x6
100kg x6
105kg x6
110kg x6
100kg 2x6

Solid day. Very surprised with how good the rack pulls were, esp since it was in Flyefit on a slightly thicker bar which made even 140kg double OH seem tough.

2 weeks to go

Hanley

played about in flyefit today. not really a session.

lots of rolling, stretching and breathing drills.

Hanley

RTS Week 8 Day 1

....timing how long it takes to get to top sets this week so I know for competition.

12 days out.

A) Squat:
warm ups to 200kg x1
*belt*
220kg x1
230kg x1
237.5kg x1 @8.5
225kg x3 @9 (was @10 last week)
200kg 2x3

Comp Pause Bench:
Warm ups to 130kg x1
140kg x1
147.5kg x1
152.5kg x1 @8.5
142.5kg x3 @8 - this was actually a paused triple PR as well
135kg 2x3

C) Military Press:
60kg x6
65kg x6
70kg x6
75kg x6 @8 (was @9 last week)
65kg x6

Very. VERY strong day for me today. Everything felt really on point. I'd say the 237.5 and 152.5kg lifts will be second attempts.

Squat 237.5kg x1

https://www.youtube.com/watch?v=rVg07bRiYTk

Bench 152.5kg x1

https://www.youtube.com/watch?v=g25JBGt0S6Q

Bench 142.5kg x3

https://www.youtube.com/watch?v=aA0GVQbo3VA

Bodyweight still sitting around 96kg.

JJayoo

The 152.5 bench flew up

Hanley

JJayoo wrote: »

The 152.5 bench flew up

I know right? Would deffo double, and prolly triple it.

Hanley

RTS Week 7 Day 2

A) Some Jumps

Deadlift:
warm up to 220kg x1 no belt
*Belt*
240kg x1
250kg x1
257.5kg x1 @8.5
240kg x3 @7.5
220kg 2x3

C) 2s Pause Bench:
warm up to 110kg x1
130kg x2
137.5kg x2
142.5kg x2 @8
135kg 2x2

D) 2s Pause Squat:
warm up to 140kg x1
150kg x4
160kg x4
170kg x4
160kg x4

...and that was that.

Cut the volume a bit on the deads and didn't go for a crazy triple because I'm 10 days out (shoulda been 247.5kg x3). The single felt REAL strong tho. Deffo second attempt strong.

Pause benching was good too actually. 142.5kg felt a bit heavy. And then I realised it's my PR triple, so guess it's not too weird!!

Squats were grand. Cut a bit of volume cos I was tight for time and sick of training at that stage.

Hopefully everything just stays nice for the next 10 days

Deadlift

https://www.youtube.com/watch?v=552otgezOWY

Bench

https://www.youtube.com/watch?v=4uTv8NkLY28

...as you can see I trained in Abs today because change of scenery.

Hanley

RTS Week 8 Day 3 - done on Friday

A) Squats:
warm up to 200kg x1
*belt*
210kg x2
220kg x2
225kg x2 @8
200kg 3x2

T&G Bench:
warm ups to 120kg x1
130kg x5
135kg x5
140kg x5 @9 - PR
130kg x5

C) CG Floor Press:
warm ups to 110kg x4
120kg x4
122.5kg x4
125kg x4 @8
110kg 2x4

Pretty much the end of the trainign cycle there.

The 140kg x5 bench was so easy. Definitely woulda done a 6th, and possibly 7th. Coming together just in time for the comp on Saturday.

Gotta work up to openers tomorrow, then easy day Thursday.

Getting excited now

Video of the 140kg x5 and 225 x2 to come.

Also - funny story... 225kg x2 felt like a waste of a training session, even tho it's 90% of 250 and I did it for a double. Juts so used to having heavy weights and big attempts on my back now that t's very musch a "smeh" feeling.

So strange considering a few weeks into this cycle 220kg x3 and 221kg x3 were BIG deals.

Gainzz.

Can't wait for the run into the August comp now.

oq4v3ht0u76kf2

Hanley wrote: »

Also - funny story... 225kg x2 felt like a waste of a training session, even tho it's 90% of 250 and I did it for a double. Juts so used to having heavy weights and big attempts on my back now that t's very musch a "smeh" feeling.

I'm happy for you... yet I hate you... all at once. I am conflicted.

Hanley

RTS Week 9 Day 1

...balls.

A) Squat:
warm ups to 200kg x1
*Belt*
215kg x1
230kg x1 - supposed to be an opener

Comp Bench:
warm ups to 140kg x1
147.5kg x1 - supposed to be an opener

C) Deadlift:
230kg x1 - less said the better

Hanley

140kg x5 touch and go PR from last week

https://www.youtube.com/watch?v=qevzj79_Pt8

Hanley

230kg opening squat

https://www.youtube.com/watch?v=ReltylBLz28

147.5kg opening bench

https://www.youtube.com/watch?v=9MgoUSterSk

Hanley

Spent about 6 hours in the car yesterday and felt like ****e today.

Decided I needed some weight on my back before heading up to the comp.

Worked up to a comfy 220kg squat and 140kg bench.

And a horrible 220kg deadlift.

Right now it looks like my squat and bench are on point, but the DL could go really really badly.

Pavel66

Best of luck tomorrow!

I pulled my best deadlift on a day I expected nothing from it

Hanley

Pavel66 wrote: »

Best of luck tomorrow!

I pulled my best deadlift on a day I expected nothing from it

k if I don't PR it's your fault so!!

Hanley

220kg squat today: https://instagram.com/p/3Q3K6Orgwl/?taken-by=revfit

140kg bench today: https://instagram.com/p/3Q5vt-rgzy/?taken-by=revfit

Hanley

I'm happy to announce after a 5 year lay off from competitive powerlifting I returned to the platform today and did something I've never done before...

I MANAGED TO GO 9 FOR 9!!

...on the way to a 657.5kg total at 97kg and a 400+ wilks

Lifts of 240kg squat, 155kg bench and 262.5kg deadlift on the vid.

Formal update to come later, but a quick shout out to Sarah for always being there for me, my RevFit crew for allowing me the headspace and time I need to train, Mike T for providing some fool proof programming and to all involved at the IrishPF for organising and running an incredible comp.

https://instagram.com/p/3UCXWwrgyO/

Next up - August 8th in Dublin

oq4v3ht0u76kf2

Didn't catch you at the end man. Fantastic lifting today. Delighted to see you go 9 for 9. See you soon!

Hanley

Nikolas Raspy Pool wrote: »

Didn't catch you at the end man. Fantastic lifting today. Delighted to see you go 9 for 9. See you soon!

I was desperate to escape by the time the medal ceremony was over

You'd a good day too man, saw the lifts on IG after.

Here's to more weight in a few months!

Hanley

As some of you probably know by now, I did my first proper competition in over 5 years last weekend.

During my late teens and early 20s I went all in with powerlifting and did pretty ok at it. It certainly laid the foundations for a lot of things in my mid to late 20s (work ethic, business etc etc).

I really wanted to compete again, but struggled to find the headspace or motivation to put a proper training cycle together, or have a drug tested federation that I was welcome to compete in. But over the last 5 months a number of things transpired in my favour....

> I got out of my own way, hired some excellent coaches in RevFit and started to systemise the way we do things to free up time and energy for me to train properly again

> The IPF was reborn in Ireland by a group of really good and well respected powerlifters

> All the niggling injuries and problems I had cleared up and STAYED away

I started out the year just getting in shape and following the Amazing 12 program with Jason Kane over in Blackrock. It was the first time I completely outsourced my own training, and it was a mega decision.

I came out of it in the best shape of my life, with A LOT of new muscle and a greatly improved work capacity. But most importantly it opened my eyes to how much removing myself from the equation helps.

Once I finished up there I knew if I could get someone to prep me for the comp I'd cruise in and do myself justice, so I got in touch with Mike Tuscherer and jumped on his Guided Programming.

It has been a revelation. I'm squatting, benching and deadlifting 2-4x per week and pushing hard pretty much the whole time. The core principle of his system is the use of frequent bouts of high stress attempts on the competition lifts, and constant use auto regulation in training. So if you're having a good day, you ramp up a bit, but if you're not - don't sweat it, get some work done and move on.

The REAL benefit of having heavy weight on my back and in my hands constantly for the last 8 weeks became apparent on comp day. I made a balls of my opening squat (bar too low on my back) and bench (touched too low) and while I was able to save them, more importantly I was able to adjust for my next attempts and CRUSH them.

I remember a while back Mike said on a podcast "if the only time you ever go above 90% is in competition then it becomes a super high stress environment. But if you do it regularly it's no longer a big deal".

And I have to say I stepped on the platform with absolute certainty around my lifting for probably the first time ever, and it showed with me going 9 for 9 on the way to a 240kg squat, 155kg bench and 262.5kg deadlift at 97kg.

While EXTREMELY happy with that, I'm not satisfied. I know I left weight on the platform, but the goal of the competition was to get used to competing again, and set myself up for an even stronger comp in August.

This weekends total, 657.5kg @ 97kg, was good enough for 4th overall, and would have put me top 10 (I think) across all drug free results in Ireland in the last 18 months.

My immediate goal is to move that to top 5 and go on the hunt for a 245-250kg squat, 160kg bench press and 270kg deadlift on August 8th in Dublin.

I felt VERY rough yesterday, but as today wears on I'm starting to feel more and more excited about getting back under the bar tomorrow

Here's a video of the day showing 8 of my 9 lifts, unfortunately we missed the 2nd attempt squat, but it was a smoke show 230kg.

https://www.youtube.com/watch?v=QHhJhZi58fo

Everyone involved has been thanked online already, and personally elsewhere, so no need to rehash that - you know who you are, and you know I appreciate it deeply.

Alf Veedersane

Hanley wrote: »

It was the first time I completely outsourced my own training, and it was a mega decision.

I came out of it in the best shape of my life, with A LOT of new muscle and a greatly improved work capacity. But most importantly it opened my eyes to how much removing myself from the equation helps.

Out of curiosity, why do you think it was so beneficial to outsource training/programming? Is it something like overthinking it when it's such a big deal for you, which can mean you might question elements or...any if the numerous reasons?

Again, well done on getting back on the platform and in the mix.

Hanley

Alf Veedersane wrote: »

Out of curiosity, why do you think it was so beneficial to outsource training/programming? Is it something like overthinking it when it's such a big deal for you, which can mean you might question elements or...any if the numerous reasons?

Again, well done on getting back on the platform and in the mix.

> I've too much going on with other people's programs to plan my own

> I'd only end up experimenting on myself

> I'd second and third guess what I've down

> I wouldn't push myself hard enough

> I'd push myself too hard

> It'd be way too easy to justify skipping sessions

Hanley

Back at it...

RTS ...Day 1 of 2... before we go on holidays

A) Squat:
warm ups to 210kg x1 no belt
*belt*
220kg x1
230kg x1 @ 8
220kg x2 @ 7.5
210kg 2x2

Bench:
warm ups to 140kg x1 @8
145kg x1 @8
140kg 3x2 @8ish

..and I skipped the push presses cos I had to go and get a new phone.

Deadlift tomorrow, then Rome, Seville and Portugal

BossArky

Great to see you back competing! Well done on the comp!

You're the one who got me interested in powerlifting 6 or 7 years ago. I've still got the first vids of myself trying to Squat 60kg. I remember posting them up and you giving me form check advice, etc.

So, glad to see you are back on the platform again after all these years in the powerliftinglesswilderness(tm) and I can start reading your log again :pac:

Hanley

FML...

Week 1 of Comp Prep for the IPF Comp in August. Grim.

A) Deadlift:
warm ups to 180kg x1
*belt*
190kg x5
200kg x5
210kg x5 @8
180kg x5

3s Pause Bench:
warm ups to 100kg x1
110kg x3
115kg x3
120kg 3x3 @8

C) Tempo HB Squat:
60kg x5
80kg x5
100kg 3x5 @ 3030

Awful.

But in the past 2 weeks;

-I passed out on a plane
-Spent 4 days in Rome walking 10-18km per day
-Went to an Italian street party
-Saw ET at an open cinema in Rome
-Flew to Seville, didn't pass out on plane
-Eat my bodyweight in Tapas
-Got a bus to Portugal, didn't pass out
-Stayed in a hotel straight outta the shining for a night
-Read a book in a swimming pool
-Spent 5 days learning from one of the smartest guys I know
-Had an unreal amount of banter
-Jumped out of a plane from 14k feet, didn't pass out
-Bashed out a TON of content
-Flew home, didn't pass out

I'm going to skydive school for my 30th.

Mellor

You did a bit of work with NCM jumps a while ago? Any tips for squeeze the last bit of height of of them.
I've been doing them weekly for the last while.
Took 90% of my max (with counter movement) as a start point. Added 1" per week.
I'm getting close to the original CM max with the NCM jumps now, and I feel like increases are about to stop.

I'd assume the NC max has now increased.

Hanley

Mellor wrote: »

You did a bit of work with NCM jumps a while ago? Any tips for squeeze the last bit of height of of them.
I've been doing them weekly for the last while.
Took 90% of my max (with counter movement) as a start point. Added 1" per week.
I'm getting close to the original CM max with the NCM jumps now, and I feel like increases are about to stop.

I'd assume the NC max has now increased.

If your NCM has caught your CM max, then you're doing it right and NCM is robably no longer a problem and you need to train something else.

You could start to weight them too. A 3-5kg DB per hand would prolly be appropriate for ya.

Mellor

Hanley wrote: »

If your NCM has caught your CM max, then you're doing it right and NCM is robably no longer a problem and you need to train something else.

Typo in the last one, I meant to say that I's assume that my CM max from 6 weeks ago is now higher. But I haven't tested.
I've been doing loaded barbell squat jumps too. But not to a box.

Hanley

Mellor wrote: »

Typo in the last one, I meant to say that I's assume that my CM max from 6 weeks ago is now higher. But I haven't tested.
I've been doing loaded barbell squat jumps too. But not to a box.

Take a few days off so, then test it and see.

Hanley

Week 1 Day 2

A) 2s Pause Squats (no belt):
warm ups to 140kg x2
160kg x3
170kg x3
180kg x3 @8ish
170kg 3x3

T&G Bench:
warm ups to 100kg x7
110kg x7
120kg x7
125kg x5 @9 WTF!
115kg x7

C) High Pin CG Presses:
A few sets before I realised my shoulders hated them

Grind of a day.

Back to RF now in a few hours for more.

Hanley

Week 1 Day 4

A) Deficit Deadlift (no belt, standing on 25kg hex plates)
warm ups to 180kg x3
200kg x3
210kg x3
220kg x3 @8
210kg 3x3

Spoto Press:
warm up to 110kg x4
120kg x4
125kg x4
130kg x4 @9
125kg x4

C) Neutral Grip Chinzz:
5x5

Next week better be better.