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The Miseducation of Jimbo Slice
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W8D4
A) Squat
120kg x5
140kg x4
160kg x3
180kg x1
200kg x1
210kg x1 - belt
170kg 4x3 - belt
Bench
80kg x5
100kg x4
115kg x3
120kg x3
130kg 2x2
135kg 2x1
130kg x2
120kg x3
115kg x4
105kg x5
95kg x6
90kg x7
80kg x8
C) Squat
120kg x4
140kg x4
160kg 4x4 - no belt
D) Flys
20kg 5x6
E) Hanging Leg Raise
3x10
Longest session ever.0 -
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Nicolas Cage wrote: »Out of curiosity, why did you go from squat to bench to squat again?
Because the program said so
...and I believe it's because it allows you to get more quality volume done with less fatigue!0 -
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W9D1
A) Squat
120kg x5
140kg x4
160kg x3
180kg 2x2 - no belt
190kg 3x2 - belt Bench
80kg x5
100kg x4
120kg x3
132.5kg 5x2
C) DB Fly
20kg 5x6
D) GHR
4x8
Short little session.
Squats felt the best they've felt in a long time. 180s were slick. Some of the 190s were too. The vid I got was of the first set, which was the worst.
Squat: https://www.instagram.com/p/BKbHjhAAOtN/
Bench: https://www.instagram.com/p/BKbXmstA6S0/0 -
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W9D2
A) Deficit Dead
120kg x3
140kg x3
165kg 2x3 Bench
80kg x5
100kg x4
115kg x3, 5, 7, 4, 2, 8, 5 (..I don't even know)
C) Deads
140kg x3
160kg x3
180kg x3
200kg x2 - belt on
220kg x2
240kg x2
200kg 2x2
...and I just remembered I gotta put my gear away from this morning and finish that workout. Whoops.
First time doing proper deadlifts in god knows how long for me today... they felt great.
God some deadlift mojo back. And judging by how they looked and felt I probably could have pulled 250kg x3 today, which would be an all time PR too.
...and there was me thinking my deadlift was in the can. At least something is working!
https://www.instagram.com/p/BKiJxVRAE6h/0 -
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W9D3
A) Squat:
120kg x5
150kg x4
170kg x3
190kg 4x2 - belt Bench:
80kg x5
100kg x4
110kg x3
120kg 5x3
C) Squat:
120kg x5
140kg x5
160kg 4x5 - no belt
D) Flys:
17.5kg 4x8
E) Hanging Leg Raise:
4x10
Good training session.
Squats felt nice. Hip's a bit niggly today, this mornings swim sesh was off as a result.
Weight's down to 97.8kg in the afternoon as well so coming back towards my baseline lean levels again
Here's one of the squats:
https://www.instagram.com/p/BKlWg7bAQHB/0 -
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Nice job getting them to shut up, seems every second person with a bit more muscle than average has to be on the juice now because of the - "I was a year in the gym with a trainer and I never got that big" brigade
Saying that you do have quite a bit more muscle than the average person Hanley
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W9D4 (Thursday)
...playing catch up in the log again - gigantic lads night out on Thursday followed by one of my oldest friends weddings on Saturday lead to some missed days of training
A) Deadlift To Knees
up to 180kg 4x2 Bench
115kg 4x4
C) Deadlift w/ chains
up to 190kg 4x3
skipped accessory0 -
W10D1 - Monday
A) Squat
120kg x5
150kg x4
170kg x3
190kg x2
200kg x2 - belt on
202.5kg x2
205kg x2 Bench
80kg x5
100kg x4
120kg x3
132.5kg 4x2
C) Squat (no belt)
120kg x3
140kg x3
160kg x3
180kg 4x2
D) Flys
20kg 4x6
E) Seated GM
70kg 5x5
Good enough day of training. Squats were a bit all over the place. Really feeling the effects of not having much squat volume recently. 10 weeks left on this training cycle so will probably give smoething smolov-y a bash after in order to give my squat a quick spurt since my bench / deadlift training seems to be going so well.
205 x2 here: (witness the sh*tness - but think it's the heaviest double I've done this year... ugh)
https://www.instagram.com/p/BK0yxMggyad0 -
W10D2 - Tuesday
A) Bench:
120kg x3
132.5kg 2x2
137.5kg x1
140kg x3
132.5kg 2x2 Block Pull
up to 190kg 2x5
215kg 2x3
225kg 3x2 - belt
C) Skull Crusher
40kg 5x6
D) Pull Ups
5x6
E) Roll Outs
4x8
Busy day. Almost for got to post.
https://www.instagram.com/p/BK3tj-HAnPX/0 -
W10D3 - Wednesday
A) Squat
120kg x5
140kg x4
160kg x3
170kg 4x2 - no belt Bench:
80kg x5
100kg x4
120kg 5x2
C) Flys:
20kg 4x6
D) DB Bench:
40kg 4x5
E) GMs:
90kg 4x5
...all done in < 50 minutes in Ben Dunne Northwood.
Serious time under pressure workout. The sweat.
THE SWEAT!0 -
W10D4
..cant' remember what that was exactly.
I know it involved benching!
W11D1
A) Squat
up to 180kg x2 no belt
205kg x1 - belt on
215kg x1
225kg x1
235kg x1
240kg x nope Bench
120kg 3x3
C) Flys
20kg 3x5
D) GHR
3x8
Squat skill test out of the way. Pleasantly surprised by a not too awful session even tho I wasn't feeling up for it. The weeks off for holidays were a disappointment so will hopefully smash thru the next 10 weeks without incident.
Bench / Deadlift skill test on Thursday.
Unfortunate timing with the RevFit comp on Saturday, but even more unfortunate that a funeral is probably happening on Saturday which is gonna take me out of the comp anyway.
C'est la vie!
235 here:
https://www.instagram.com/p/BLJX7XMgdwk/
Bodyweight approx. 97kg0 -
W11D1 (Actually think it's D2? You kow what it is D2 - there was only 3 training days in W10)
A) Bench:
warm up to 140kg x1
147.5kg x1
152.5kg x1 Deadlift:
warm up to 200kg x1 no belt
225kg x1 - belt on
240kg x1
250kg x1
262.5kg x1
270kg x1 ...heh
That's a 657.5kg training total, equal to my best ever in comp, at a couple of kg lighter. So good for a 407 wilks. Wish I'd done 2.5kg heavier on SOMETHING for an all time total. Prolly had 2.5kg extra in each lift
Bench was very disappointing - but I know it needs more volume and intensity to grow. MAy adjust sheiko in some way to make it work.
Deadlift was incredible. Was due for a run at 262.5kg only but knew on the warm ups, and after my most recent 240kg x2, that it was on for a good day. I think there's a good chance 275kg woulda gone for an all time PR based off how the bar moved.
Buuuut I was farked after the 270kg energy wise and knew pushing it was not wise. 250/262/275 would have got me there, but that's why the skills test is good, to know what to do in comp.
Here's the vids:
Bench
https://www.instagram.com/p/BLOoWT8gtkd/
Dead
https://www.instagram.com/p/BLOtZUXAn2l/
Have the IPF RevFit open all weekend which I'm lifting at. Lifting - not competing. Just the way the training cycle is working out.
575kg is the qualifier for next years nationals, so single attempts on 200/135/240 for me tomorrow.
Probably won't end up being enough to qualify, but no one knows where the upward adjusted totals will be anyway so no point killing myself for em.
This program is set to peak in week 20 (mid december) so I'll get that outta the way, test, and see where I'm at.
419 is the 10th placed wilks total in ireland this year.
245/160/280 at 95 would give me 426 wilks and put me back in the top 10 overall, which was the only real goal this year anyway 0 -
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W11D3
..did a sneaky morning sesh on the comp gear before today's IPF bench / deadlift champs.
A) Squat
125kg x5
145kg x4
165kg x3
190kg 4x2 - belt on Bench:
80kg x3
100kg x3
120kg 6x3
C) Squats:
125kg x5
145kg x5
165kg 4x5 - no belt
D) Flys:
20kg 4x8
E) Spotting and loading 2 bench flights
Absolutely wrote off. Had a fab couple of days hosting our first comp.0 -
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W11D4 - the start of it anyway
A) Deadlift to knees
145kg x3
165kg x3
190kg x3
205kg 4x3 - belt Bench
80kg x5
100kg x5
115kg 4x5
C) Block Pull
125kg x4
165kg x4
195kg x4
215kg 4x4 - belt
...and back for dips / pull ups / GHRs later.0 -
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W12D1
Over in the EPF european hub in La Mange at the IPF Level 2 International Coaches License at the mo. Today was the first day of lectures and we did a lot of work in the gym too.
So expect a disjointed log...
A) Squat
15-20 sets, about 6x3 @ 175kg no belt
...break for a while for Q&A, then my prescribed workout started, dropped the volume slightly because of the work that was done already and will be done over the next few days.
A) Bench
70kg x5
90kg x4
110kg x3
130kg 4x3 - training with 4th ranked 93kg lifter in the world Squat:
warm ups
190kg 3x3 - while chatting with a 350+kg squatter
C) Spoto Press (supposed to be board):
warm ups
130kg 4x4
D) Flys:
20kg 4x6
...skipped the GMs as lots of deadlift work tomorrow.
Also sharing an apartment with the world masters champ @ 120kg, and learning from the Norwegian head coach who has like 30+ gold medal athletes to his name.
Here's some of my squats: https://www.instagram.com/p/BLgp1kchVQW0 -
W12D2
A) Deadlift to knee
110kg x4
140kg x4
170kg x4
190kg 4x4 - no belt Bench
100kg x5
130kg 2x4
135kg 2x3
130kg x4
115kg x6
100kg x8
85kg x10
C) Deadlift + 2 RDLs w/ pause at knees:
160kg x1
190kg x1
205kg 4x1
Skipped the dips, lats and core as;
1) we're training again tomorrow
2) I did a load of bench variations beforehand anyway
3) I'm sicker than a small hospital0 -
W12D3
A) Squats:
up to 155kg 6x5 no belt Bench:
120kg 2x5
130kg 2x4
135kg 2x3
130kg x4
115kg x5
100kg x6
90kg x8
85kg x10
C) DB Bench:
30kg 4x12
D) Flys:
20kg 4x6
... and after the squats Dietmar made me pull up to 232.5kg x3 which is about 95% of my 3RM after days of squats and a full deadlift workout. Didn't ask Qs, just did. He seemed happy with it.
Got some small tweaks to squat and dead, but looks like everything is now locked in with acceptable tekkers.
Plan from here is;
- add a rep to all working sets of squats and benches (volume ++)
- rerun phase 3 weeks 3/4/5
- run phase 2 weeks 1-6
- run comp prep cycle
- peak for IPF meet in Dublin in January
All going to plan I should see a big wilks PR that makes a statement I'm not passed it yet!0 -
W13D1 (aka W12D1 v2)
A) Squat ...was supposed to bench first, whoops
100kg x4
140kg x4
170kg x4
190kg 5x4 - belt Bench ...have moved to pinky inside rings for duration of the prep cycles
80kg x5
100kg x4
115kg x4
130kg 4x4
C) Feet Up Bench ...swapped out board press as I don't think it does much for me
80kg x4
100kg x4
110kg 4x4
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EDIT:
D) Pause off floor, pause below knees on way down DL:
up to 160kg 6x3
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...and I'm gonna drop the dips / GHRs and Ab work as I feel it's additional volume I don't need which can be directed elsewhere.
For example, today I'll pull to my knees no belt at about 60% 5x4.
I'll also be tracking daily and weekly volumes from here in the form of number of lifts.
Day: squat - 32 / bench - 53 / dead - 18
Week: squat - 32 / bench - 53 / dead - 18
Target will be an annualized 16,000-20,000 competition variants per year. That's approximately;
Day: squat - 23 / bench - 31 / dead - 23
Week: squat - 95 / bench - 155 / dead - 95
Some days will be higher, some will be lower.0 -
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W13D2 (aka W12D2 v2)
A) Pause at knee DL
140kg x4
170kg x4
190kg 4x4 (NBL: 24) Bench:
100kg x6
115kg x4
130kg 2x4
135kg 2x3
130kg x4
115kg x6
100kg x8
85kg x10 (NBL: 62)
C) 1 Deadlift + 2 Pause RDLs:
140kg x1 (aka 3 reps)
160kg x1
190kg x1
205kg 4x1 - belt (NBL: 21)
D) High Bar Squat @ 3030:
100kg 4x3 (NBL: 12)
-VOLUMES-
Day: squat - 12 / bench - 62 / dead - 45
Week: squat - 44 / bench - 115 / dead - 63
Pause at the knee deads:
https://www.instagram.com/p/BLtTrhIgXax/
DL/RDL combo (wore straps cos my hands were sore):
https://www.instagram.com/p/BLtbGfkgAKF/
Good session.
Looking at my training as:
Monday/Tuesday/Thursday/Friday
Then have catch up days as necessary.
May add a light bench day to the wednesday along with upper back work after a few weeks. Prolly need to prioritise some scapular retraction work now with extra bench volume.
We also have an ER training rack and ohio power bar on the way to the gym 0 -
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Extra bench day...
A) Bench w/ 3s pause (mid grip)
80kg x6
100kg 4x6 Head Row
16kg 5x12 w/ 1 minute recovery
C) Pull Aparts
100 reps
Decided to christen our new ER rack today. So happy we finally have one of our own to play with.
Ohio Power Bar has shipped, and we're looking at some Eleiko plates too.
Here's me, on the bench: https://www.instagram.com/p/BLwFZrMAwAY/
-VOLUMES-
Day: squat - 0 / bench - 24 / dead - 0
Week: squat - 44 / bench - 139 / dead - 63
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