The Miseducation of Jimbo Slice

Hanley

W2D3

A) Front Squat
80kg x4
95kg x4
115kg 4x4

Board Press
95kg x3
115kg x3
135kg 2x3
145kg x1
147.5kg 2x1

C) Dips
40kg 5x6

D) Pull Ups
BW 4x8

E) Good Mornings
90kg 5x5

I look and think "but it's not that heavy" as I drown in the sea of volume. FML.

CWF

Hanley wrote: »

W2D3

A) Front Squat
80kg x4
95kg x4
115kg 4x4

Board Press
95kg x3
115kg x3
135kg 2x3
145kg x1
147.5kg 2x1

C) Dips
40kg 5x6

D) Pull Ups
BW 4x8

E) Good Mornings
90kg 5x5

I look and think "but it's not that heavy" as I drown in the sea of volume. FML.

Doing the advanced medium load programme? I just did my skills test there, 8 Weeks out from Athlone IPF now.

Hanley

CWF wrote: »

Doing the advanced medium load programme? I just did my skills test there, 8 Weeks out from Athlone IPF now.

Sure am. How'd your numbers go over the 8 weeks?

CWF

Hanley wrote: »

Sure am. How'd your numbers go over the 8 weeks?

The test is 12 weeks into the program, 8 weeks out from competition. Squat and DL stayed the same bench went up 7.5kg.

Hanley

CWF wrote: »

The test is 12 weeks into the program, 8 weeks out from competition. Squat and DL stayed the same bench went up 7.5kg.

That's very anti what I'd expect.

Did you start from a detrained / unpeaked squat and DL?!

Hanley

Went to a Westside seminar, walked around for a while with a 100kg SSB on my back and had Tom try to break me in half on a GHR.

Suffice to say - sore abs today.

Still debating training - I think not training will win because the weekend was nuts...

Saturday
9am - 1pm = PTs
3pm - 5pm = work in the house
630pm - 12am = beyonce

Sunday
9am - 7pm = Westside seminar
7-745pm = walk lizzie

Down day and some naps for me.

The awkward moment when Monday isn't the start of your week.

CWF

Hanley wrote: »

That's very anti what I'd expect.

Did you start from a detrained / unpeaked squat and DL?!

Yes exactly. Squat and Dead will l come on now in the next 8 weeks and looking to maintain the bench gains. I feel they will all gain by a similar amount. Also, I tested on two consecutive days which wasn't at all ideal!

Hanley

CWF wrote: »

Yes exactly. Squat and Dead will l come on now in the next 8 weeks and looking to maintain the bench gains. I feel they will all gain by a similar amount. Also, I tested on two consecutive days which wasn't at all ideal!

Awesome. I'd love to recover my squat/deadlift PR and gain 7.5kg on my bench.

Hell.. if I manage to recover all my PRs I'll be happier than a dog with 2 dicks.

Hanley

Walked for 6 x50m trips slowly dragging the sled on my heels outside RevFit this morning with 40kg on it.

Hanley

W2D4

A) Close Grip Bench
80kg x5
95kg x4
105kg 4x3 - paused and pressed as fast as possible

Banded Deadlift (25kg tension at top):
125kg x3
150kg x3
175kg 2x2 - belt on here
190kg 3x1

C) Feet Up Bench (instead of DB Press)
100kg x6
105kg x5
110kg 3x6

..and I skipped out the step ups because I ran outta time and had to coach.

Warmed up with 50 total RHs and 150 band pushdowns.

Hanley

W3D1

50x Reverse Hypers & 150x pushdowns to warm up

A) Front Squat
80kg x5
95kg x4
115kg x3
125kg 3x3

Bench
80kg x5
95kg x4
115kg x3
130kg 2x2
135kg x1
140kg x1
132.5kg 2x1

C) Pause on the way down squat
115kg x3
130kg x5
160kg x3
170kg 4x2 w/ belt

D) Pull Ups
5x6

E) Seated GMs
60kg 5x5

F) Sled Drags
sled +40kg x50m x6 w/ 30s recovery (pulling on heels)

My grooves are feeling OUTSTANDING at the moment. Everything feels so on point positionally. Hopefully over the initial volume hump, and will probably last another week or two before really suffering.

Bench and squat feel like I could get near my all time PRs right now.

Really looking forward to the skill test when it comes around. It'll be 3 weeks out from comp, so at comp will most likely just take 205/140/240 to lock in the national qualification spot.

Hanley

W3D2

A) Deadlift paused at knee
125kg x3
150kg x3
180kg x3
190kg 4x2 w/ belt

Bench
80kg x5
95kg x5
115kg x3, 7, 4, 8, 2, 6 ...I dunno

C) Block Pull off 20kg plates
160kg x4
180kg x4
200kg 4x4 w/ belt

D) Flys
17.5kg 4x6

E) SSB Walks
100kg 2.5min x2

F) SSB core work
...prolly 10 minutes work

Long tough session, but fun.

Volume is knocking the sh*t outta me. Weights feel very easy. BUT I do feel tired pretty much all of the time.

CWF

Hanley wrote: »

W3D2
Volume is knocking the sh*t outta me. Weights feel very easy. BUT I do feel tired pretty much all of the time.

Felt the exact same. Stuck to the plan for 8 weeks but after that I didn't do day three and four consecutively, as in I trained every second day and it helped tremendously. I think, in order to stick to the programme as designed, you need to be either unemployed or enhanced!

Hanley

Boards ate my update from Friday. So here goes again.

W3D3

A) Board Press
various warm ups
135kg 2x2
145kg 3x1

Squat
various warm ups
180kg x2 - belt on
200kg x2 - YNDTP
180kg 3x2

C) Bench w/ 40kg chains
105kg 4x4

D) Pull Ups
4x8

E) Seated GM
60kg 4x8

Good training day.

Felt amazing so took a cheeky heavy squat. Technically, it was far from excellent.

Bench felt good. Tweaking set up and mental cues. Video'd chain set, and realised chains are set up awfully.

SQUAT
https://www.instagram.com/p/BH4LYC8gFYO/

BENCH
https://www.instagram.com/p/BH4OIZIgkDr/

Hanley

W3D4
warmed up with reverse hypers and pushdowns

A) deadlift pause above knee
125kg x3
150kg x3
175kg x3
190kg 4x2 - belt

medium grip bench w/ 2s pause
80k x4
95kg x4
105kg 4x4

C) deadlift against purple band
125kg x3
150kg x3
175kg x3
190kg 4x2 - belt

D) skulls
40kg x6
45kg 4x6

E) reverse hypers
80kg+purple band 4x8

good sesh - tryna accelerate everything as aggressively as possible since the weights are relatively modest

Hanley

Just finished dragging the sled.

10x 35m trips.

Awful.

Hanley

W4D1 - heaviest and highest volume week yet

A) Front Squat:
80kg x3
100kg x3
115kg 2x3
125kg 2x3

Bench:
80kg x5
95kg x4
115kg x3
130kg 2x3
135kg 3x2
130kg 2x3

C) Squats:
115kg x3
135kg x3
160kg x3
180kg 4x3 - with belt

D) Dips
40kg 5x6

E) Pull Ups
BW 4x6

F) GHR
4x8

Serious session.

Felt AMAZING all the way thru on everything, like I coulda lifted any weight you gave me. Normally that means I'm towards the end of my initial adaptation abilities and will start to feel fatigue soon.

Here's hoping the program accommodates that

Hanley

W4D2

A) Deficit deads
125kg x3
150kg x3
175kg 4x3 - belt

1 Board Press
95kg x5
115kg x3
130kg x3
135kg x3
145kg 2x2
155kg 2x1

C) Block pull
150kg x3
175kg x3
200kg x3
225kg 2x2 - belt
240kg 2x1 - belt

Left the flys and other exercise because Bunsen with Kevpants.

Hanley

W4D3 - done yesterday, FB ate the original post

A) Bench
80kg x5
95kg x4
115kg x3
130kg 4x2

Squat
115kg x5
140kg x4
160kg x3
180kg 4x2 - belt

C) Bench w/ chains
80kg x3
95kg x3
115kg x3
120kg 4x2

D) Ahnold Press
20kg 5x6

E) SSB core work
4x1minute blocks

Great day. Felt awesome all the way thru really .Squats and benches felt great. Set the chains up better for benching too.

Hanley

Work Capacity Bull****

A) SSB Walk
100kg x5 100m trips w/ 1:1 work:rest

Farmers Walks
40kg on (approx.) 10kg handles x10 30m trips

C) Walking Sled Drag
40kg x10 35m trips

So over a kilometre dragging / carrying weight. Took about 45 minutes all in. And was awful.

CWF

Hanley wrote: »

W4D3 - done yesterday, FB ate the original post

A) Bench
80kg x5
95kg x4
115kg x3
130kg 4x2

Squat
115kg x5
140kg x4
160kg x3
180kg 4x2 - belt

C) Bench w/ chains
80kg x3
95kg x3
115kg x3
120kg 4x2

D) Ahnold Press
20kg 5x6

E) SSB core work
4x1minute blocks

Great day. Felt awesome all the way thru really .Squats and benches felt great. Set the chains up better for benching too.

What does safety squat bar core work consist of?

Hanley

CWF wrote: »

What does safety squat bar core work consist of?

Long story. Would have to video it. Do you follow me on snapchat? James.RevFit - you'll see it there next time I do it.

Hanley

W4D4

A) Deadlift w/ pause at knee
125kg x3
160kg x3
180kg x3
190kg 2x2
200kg 3x1 - belt

Bench:
80kg x6
105kg 4x6

C) Deadlift against band
125kg x3
160kg x3
180kg x3
190kg 3x2 - belt
200kg x2 - belt

D) Step Up
65kg 5x5

E) Reverse Hyper
120kg 4x8

Good session. Bit groggy coming in but everything moved well.

Onto the next prep cycle now which has about 10-12% more volume each day. Fun.

Joined northwood to swim in the mornings. Was RAMMED at 645am but got quiet around 715am. Is that normal? Does anyone know?

Hanley

Swam this morning again. Didn't drown. Success.

Trying to do everything slower and seeing good progress. Swam 12 lengths with various aids.

2 rounds of:
2x with kick board
2x with pull buoy
2x freestyle

Doesn't seem like a lot, but I was feeling comfortable during it. Definitely less fatigued than previously. All lengths broken up with generous recovery periods.

Bench/Squat workout tonight too, which should be fun.

Hanley

W5D2

A) Bench:
80kg x5
95kg x4
115kg x3
130kg x3
135kg x3- YNDTP
130kg 2x3

Squats:
160kg x3, 7, 4, 8, 2, 5 - belt

C) Board Press:
95kg x3
115kg x3
130kg 2x3
135kg 3x2

D) Flys
15kg 4x8

E) Roll Outs
3x10

Good session.

Everything moved well. Surprising considering the level of fatigue coming in.

Bench... was bored of 130 so jumped to 135 for a set: https://www.instagram.com/p/BIVFceJgyqT/

Squatted well - did some posh squats / kitkats (pinky off) and it seemed to be nice for elbow pain.

Hanley

Didn't drown again today.

Warm up:
2x lengths kick board, 2x pull buoy, 2x freestyle (6)

Workout:
1x length freestyle into 1x length backstroke x3 (6)

Cool down:
2x lengths kick board, 2x pull buoy, 2x freestyle (6)

Total lengths = 18, and feeling increasingly confident about my ability to not drown.

Have found "reaching forward" with my chin as I roll to breathe help with my position on freestyle (was looking backwards, so basically now turning to neutral).

Averaging about 21/22 strokes per length freestyle too which I think is ok.

Hanley

W5D3

A) Deficit DL
125kg x3
150kg x3
175kg 4x2 - belt

Bench w/ chains
80kg x3
95kg x3
115kg x3
120kg 4x2

C) Block pull
150kg x3
180kg x3
200kg 2x3
215kg 3x3 - belt

D) Pull ups
4x6

E) Dips
+45kg 5x5

F) GMs
90kg 5x5

Misery.

Hanley

W5D4

A) Bench
80kg x5
100kg x4
120kg x3
135kg x2
140kg x2
140kg x3
135kg x2

Squat
100kg x3
140kg x3
160kg x3
180kg 4x2 - with belt

C) Bench
80kg 2x4
115kg 4x4

D) Flys
17.5kg 5x6

E) Roll outs
3x10

Bit of a YNDP on the bench, but felt awesome so went with it.

https://www.instagram.com/p/BIb-p6CgDgW/

Swam after. Was great. Good day of training. That was yesterday.

Hanley

Today, swam really well. It's making more sense.

2x lengths each of: kick board, pullbuoy, freestyle

10x lengths with 60s recovery

2x lengths each of: kick board, pullbuoy, freestyle

22 lengths in total. Didn't feel f*cked at any point. Very happy.

Back at it again in the morning.

Hanley

Another 22 lengths boxed off today.

Did the usual to warm up;

2x lengths of kickboard, pull buoy, freestyle

Swam 4x freestyle lengths trying to work on a higher elbow pull, forgot how to breathe

Got out of the pool pissed off and confused.

Jump back in for 2x lengths of kickboard, pull buoy, freestyle

Felt better, so did 6x freestyle lengths EMOM (about a 25s work 35s rest ratio)

Will probably keep lengthening the number of EMOMs I do, and hope that eventually it'll turn into double and triple length.