The Miseducation of Jimbo Slice

Hanley

Hanley wrote: »

SKWAAAT - Hercs

Wide Stance Raw Squat:
*beltless*
60kg x5
100kg x5
130kg x5
150kg x5
170kg x5 - PR

Regula Stance Squat:
100kg x3
130kg x3
*belt*
150kg x3
*wraps*
190kg x5 - PR

Sumos:
60kg 2x5
100kg x5
140kg x5
*belt, light suit on straps down*
180kg x3
205kg 3x5

Roll Outs:
3x8

I've sort of half decided I'm going to go and do the world championships this year... I know, I know!! Less than 8 weeks out... the good news is that my training doesn't really change all the much when I'm in competition mode, I tend to just add in more equipment.

So today was a good sign... 170x5's a big PR, esp. wide stance. Previous best was 160x6 close stance. I'll probably take another jump next week, but haven't decided if it'll be to 175 or 180...

The wrapped squats were awesome. I was running a bit short on time so I took a big jump in my warm ups (40kg) but I felt rock solid under the weight. I cut the first rep a little bit but sunk the rest of them in with lots to spare. I haven't squatted with wraps on since the last comp, and I've only worn my belt on the box so a week or two more with that stuff on to get used to it and I might take a crack at 200x5.

The sumo's were good today. All really smooth and quite quick too. Last week the 3rd set with 200 was ugly. The last rep was a total grinder. But this week they all went up easily. As counterintuitive as it seems, I MIGHT keep my heavy squat and deadlift on the same day running up to this comp and do some extra ROM sumo pulls, front squats and rack pulls on the other day.

It's hard for me to get my head around it since I've never done it coming inot a comp before, but it's been working really well in training so I might just have to trust myself.

In other news, I was 99kg in my boxers this afternoon, so the weight's starting to go back on. I don't really care if it's bloat, muscle or fat at this stage cos I'm feeling stronger regardless!!

Hanley

Malteaser! wrote: »

Awesome, awesome work today!!

You're absolutely mad squatting and deadlifting on the same day!!!

Cheers big ears!!

I really like squatting and deadlifting on the same day now...

Malteaser!

Hanley wrote: »

Cheers big ears!!

I really like squatting and deadlifting on the same day now...

You absolute weirdo!!!!

Hanley

SQUAT/DEADLIFT ASSITANCE - TF

Sumos w/15kg plates:
50kg x6
80kg x6
110kg x6
*belt*
130kg x6
145kg 3x6

Front Squats:
60kg x5
90kg x5
110kg x5
125kg x5 - PR

Rack Pulls (from below my knees):
60kg x5
100kg x5
140kg x5
*belt*
180kg x5
200kg x5
220kg x5 - Might be a PR

Hypers:
bodyweight 3x15

*supersetted with*

Hanging Leg Raises:
3x15

Fairly good day today. The sumo's were cool. Was planning on going to 150, but decided to play it safe and try to keep progressing thru the next 4 or 5 weeks instead.

The front squats were mega easy. I just seem to be getting stronger and stronger on them each week, almost without trying. Could gone for a few more reps with the weight today, and was tempted, but I'll be back squatting hard on Monday so I took it easy.

The rack pulls were grand. I'm gonna push em hard til the world champs and hopefully hit a bloody deadlift PR. Can't decide whether to go up 5 or 10kg next week. I might go up 5 and do 3x5 instead.

I was a bit rushed for time and my back was feeling pretty tight so I decided to just get some blood in and hopefully loosen up, hence the hypers/hanging leg raise superset.

BossArky

Where are the world champs? Anywhere exotic?

brianthebard

Nice front squats dude!

Hanley

BossArky wrote: »

Where are the world champs? Anywhere exotic?

Vienna.... not exactly exoitc. But it's a nice city!!

brianthebard wrote: »

Nice front squats dude!

Cheers man. They're starting to come on. They've always sucked really. Last time I did any cleans I was able to clean what I could front squat for 4 or 5. So I was hoping I'd get them up to 135-140 this year and hopefully go for a clean PR there too!

Hanley

ME UPPER - Hercs

Bench w/ doubled minibands:
60kg x5
70kg x5
80kg x3
90kg x3
100kg x3
110kg x3
115kg x1
120kg x1

Shirted Bench:
*44 Katana*
140kg x3
150kg x3
165kg 3x3 - about 3-4 inches away

Rack Lockouts:
*pin 31*
100kg x5
120kg x5
142.5kg x5 - PR
*pin 30*
160kg x5
165kg x5
170kg 2x5 - PR

Chest Supported Rows:
90 x10
110 x10
130 x8
120 x10

Pulldowns:
plate 10 x12
plate 12 3x12

Barbell Curls:
20kg x12
30kg x12
40kg 2x12

In a rush now, Mr Ireland starts in 2 hours. Thoughts later.

Hanley

Hanley wrote: »

ME UPPER - Hercs

Bench w/ doubled minibands:
60kg x5
70kg x5
80kg x3
90kg x3
100kg x3
110kg x3
115kg x1
120kg x1

Shirted Bench:
*44 Katana*
140kg x3
150kg x3
165kg 3x3 - about 3-4 inches away

Rack Lockouts:
*pin 31*
100kg x5
120kg x5
142.5kg x5 - PR
*pin 30*
160kg x5
165kg x5
170kg 2x5 - PR

Chest Supported Rows:
90 x10
110 x10
130 x8
120 x10

Pulldowns:
plate 10 x12
plate 12 3x12

Barbell Curls:
20kg x12
30kg x12
40kg 2x12

In a rush now, Mr Ireland starts in 2 hours. Thoughts later.

Yeah so good training today!! Was happy enough with the banded presses, 110x3 equals my PR as far as I know, there was a fair bit of volume too so by the time I got to the singles I was pretty toast. I reckon I woulda hit a PR single if I was going all out for one.

The shirted work today was good. First day back in it and my mid range feels especially strong right now. I was woking with the collar pulled down a bit today to try and find the groove there. It should provide a bit more carryover and get me close to that 200kg bench. I'm plan on taking 5kg jumps for the next 6 weeks, working to 185kg x1 2 weeks out from the world champs. If all goes to plan, my attempts will be 185/192.5/200

The rack lockouts weren't bad. I seem to be making good enough progress from pin 31. My first rep was crazy fast, but they started to slow down as the set went on. I was a bit slow getting started off the higher pin (30). 160x5 was haaaard. I was told not to worry about it because I'd done a lot more pressing this week than last, but I wan't having any of it. Started to get p!ssed off and the ba started to move nicely. I'm hoping to see some good carryover from them.

My upper back and lats were fairly tired once I got around to working them, they've had a rough few weeks!!

I did "explosive" curls today. I usually just squeeze them up from the bottom, but today I made an effort to move the bar as fast as possible from full extenstion. I was actually a lot stronger this way, and my arms came out much more pumped. I'm gonna stick with that style and see where it takes me.

Hanley

CHEST DAY - TF (2pm traning, part one)

Incline Smith Bench (assuming 20kg bar weight):
60kg x8
75kg x8
85kg x8
90kg x8
100kg x8 - PR, x5

Dumbbell Bench (sunk deep):
40kg 'bells x10, 8, 8

Hammer Strength Bench:
40kg x6
60kg x6
75kg 3x10

Rolling Dumbbell Extenstions:
12.5kg 'bells x10
20kg 'bells 3x12

Really good session. Storming thru PR's there. My chest work has gotten A LOT stronger over the past two weeks. I had been stalling out 3/4's way up on most exercises, but I've been training my lockout really hard on Sundays and it's given me the ability to grind thru the reps. It's actually quite a startling difference.

I'm only gonna hang onto the smith bench for another couple of weeks so I'm pushing it hard now.

The dumbbells were good. The last rep of the third set was a complete and utter grinder.

Rolling dumbbell extenstions were up, but I'm not surprised by that as my tri's are getting stronger.

Hanley

SKWAAAT - Hercs (training, part deux - 5pm)

Raw Squats (beltless and wide stance):
60kg x5
100kg x3
130kg x3
160kg x3
180kg x5 +20kg PR since last beltless training cycle

Squat:
100kg x3
*belt*
130kg x3
160kg x3
*wraps - Inzer TB's*
200kg x5 - HUGE PR (+20kg since my last training cycle coming up to the IPO comp) in July

Sumo Pulls:
60kg x5
100kg x5
140kg x3
*belt and light Titan sumo NXG suit*
180kg x3
210kg 3x5

Roll Outs:
3x8

This isn't going to be in anyway modest, but.... my squat strength is thru the fcuking roof right now. It's NEVER been even remotely this strong. I can't get over it.

180 x5 is a MASSIVE beltless PR. Last time I did them, I only got to 160 x6. I reckon there was another rep and some more weight there today. My wider stance work is really starting to go in the right direction.

The wrapped squats were AWESOME. I changed the way I wrapped today, straight up and down instead of an X, and I pre-rolled the wraps and put them on as tight as possible. It really made a difference. For the first time in my life I could actually feel them during the lift. I was good for WAY more too, which is VERY encouraging considering coming up to the Leinster Champs where I squatted 272.5kg, my best was 190 2x3 in the wraps (and they were hard). I reckon 210 x3 would absolutely go without a doubt next week, and I'd fancy my chances at 210 x5 too.

I was really happy to have such a big session after some good bench PR's 4 hours earlier too!!

Right now the most important thing is to make sure I don't get injured. Everything is going too well for something stupid like that to mess it up.

Hanley

Training yesterday;

https://www.youtube.com/watch?v=0R-6EVm7_Aw

Hanley

Just posted the following on another forum about my goals. Gonna record it here because I like to have stuff recorded to see whether I'm hitting my goals or not.

Hit my first 600lb squat (272.5kg) late last July. It happened a lot sooner than I was expecting. Next landmark goal is 300kg (660lb), all going to plan it'll happen early next year perhaps and then onto 310-320kg (685-705lb) by the end of the year at my last world champs as a junior in Vegas in '09. The immediate goal's 285kg (630lb) at my next meet in November.

Hit my first 180kg (400lb) bench in comp this year in January. Followed it up with 190kg (420lb) in July. If everything goes perfectly, 200kg (440lb) will go in November. That would be a MASSIVE achievement. As for next year... who knows. 220kg (485lb) maybe?

Deadlifts... my downfall. Still haven't pulled a PR since November '07 where I did 250kg (550lb), tho I did do 260kg (575lb) in the gym last May. My deadlift training's been pretty rubbish for the latter half of the year due to an injury, so I'd be happy with a modest PR this time out. 260kg would be more than enough. My first 600lb pull should happen early next year, and then maybe onto 280-285kg (615-630lb) later in the year. The day I pull 300kg I'll be a happy man. It's probably gonna take a loooong time to get there, but I know it'll come.

Right now the most important goal for me is to break the IDFPA junior 100kg (220lb) total record. It's 750kg (1655lb) at the moment, and I'm gunning for 752.5kg (1670lb) next March/April, hopefully in the form of 290/202.5/260. It's stood since 1998, so to break it would be amazing.

Next year's my last year as a junior lifter so I'd like to put up a really big total. Maybe move up to 110kg/242lb and go for the big 800kg (1765lb). All the numbers listed are in single ply gear and drug free.

Ultimately, who knows.... maybe 375/272.5/320 at 110??

Malteaser!

Hanley wrote: »

Next year's my last year as a junior lifter so I'd like to put up a really big total. Maybe move up to 110kg/242lb and go for the big 800kg (1765lb).

SRSLY???

You kept that one quiet!! Now I understand why you wanted that extra bit of room in the suits!!

Hanley

Malteaser! wrote: »

SRSLY???

You kept that one quiet!! Now I understand why you wanted that extra bit of room in the suits!!

Haha yeah. It's my last chance to do something big as a junior, so if I have to be a little heavier than I'm comfortable with tto go after it then that's what I'll do!!

brianthebard

Dude Sick squatting. Funnily enough I was talking to a girl just a few mins ago really, who thought I should have some sort of support around my waist if I was deadlifting 150kg. Can I tell her to go train with you????
Also just on the squats, could you just give me a few quick pointers that you've found to help your squatting? They don't have to be revolutionary, but since you are clearly doing something right I'd like to hear what that something is?

Hanley

brianthebard wrote: »

Dude Sick squatting. Funnily enough I was talking to a girl just a few mins ago really, who thought I should have some sort of support around my waist if I was deadlifting 150kg. Can I tell her to go train with you????
Also just on the squats, could you just give me a few quick pointers that you've found to help your squatting? They don't have to be revolutionary, but since you are clearly doing something right I'd like to hear what that something is?

Thanks man. I've made some great progress over the last few months. It's funny because my squat had gone nowhere for the last 2 years up until mid way thru the year. I was starting to get really frustrated, but changed a few things recently and it's really started to take off.

For starters, I took my stance out a bit (past where I honestly felt comfortable), started squatting in flat sole shoes and moved the bar lower down my back. I guess I was actually a little bit weaker when I started doign this a few months back.

After hitting a big PR at my last comp in July I looked at what drove it. It was a 37.5kg PR, but my raw squat work was only up 10-15kg. So obviously it was something else.... I tied it down to the fact I started to do some dedicated core work for the first time (hanging leg raises and pulldown abs). My first decision for this training cycle was to push my core training hard. This meant going hard and heavy, treating the movements as "core" (ie extrememly important) exercises and ones which I should be setting PR's on. As a result I was, and still am doing, pulldown abs 2x a week. Sets of 8-10 one day, and 12's the other day. The lighter day is preceeded by rollouts with an ab wheel. I'm working towards full extentsion, but I'm a bit away. They have left me sore in spots I've never felt DOMS before tho. Primarily my obliques and everything else around there!!

I also consider box squats very important. Any time myself or my training partner do them, our squat moves in the right direction.

A while back I injured my hamstring, I thought I was over it and then did it again, so obviously I wanted to nurse it as much as possible coming up to this comp. Which meant no sumo deads.... Which left me with a deadlift day to fill. It originally started out as unilateral work, but once I felt that fixed any issues I had, I moved onto good mornings and front squats. I never really pushed GM's hard up to this. Always did them at the end of a squat workout and was only handling 60-80kg. I decided that these were now a "core" (I must stop with the puns) and one I needed to push hard. I got up to 120kg 3x8 with them I think, and felt I needed a break from them so I left it at that, tho I woulda like to start working towards 140 x6-8 (this was 3 or 4 weeks ago and my squats were starting to get heavy).

During all this my squat was just getting stronger and stronger, I kept the wider stance for raw work and started to lean into the rep a bit more and my squat just started to climb with it (my back and core had gotten mega strong at this stage so I was able to really drive hard with them).

All going to plan, I'll squat 210x3 in wraps on Tuesday for a 20kg PR since June. I might push for 5 if it's there..... Everything I mentioned above has tied together to make that possible, but the primary difference, I think, is my core strength is much greater.

Lots of sets of 10-12 reps helped during the last training cycle, but lower reps has worked this time around!!

Be advised tho, I might be overplaying the absolute importance of core strength because with equipment on it becomes one of the limiting factors. Extra core strength is gonna be a benefit to EVERYONE squatting tho that being said.

Bit of a long winded post, but as I've said before, I like to think and talk about training cycles and put my thoughts down in text form because it really helps analyse what works and what doesn't!!

To summarise;
-lower bar position
-lots of HEAVY core work
-push the GM's hard

Hope that helps!

brianthebard

Thanks for that dude, very interesting stuff. Funnily enough since I started squatting again a closer stance has felt stronger, but I think if I were to spread my legs that would lead to instant increases in numbers, if I work on my back, upper especially. One of the things I always hear, but annoys me a little, is putting the bar lower. How do you know where you have it is low, or low enough, or lower? I noticed there last week that I was higher than I used to put it, I put that down to shoulder tightness. But if I have it on a "shelf" I created with my traps, where is lower on your back? That's probably hard to answer or I would've read it already somewhere,but its been bugging me a while now and since you've had to deal with it, maybe you have some ideas?

Hanley

brianthebard wrote: »

Thanks for that dude, very interesting stuff. Funnily enough since I started squatting again a closer stance has felt stronger, but I think if I were to spread my legs that would lead to instant increases in numbers, if I work on my back, upper especially. One of the things I always hear, but annoys me a little, is putting the bar lower. How do you know where you have it is low, or low enough, or lower? I noticed there last week that I was higher than I used to put it, I put that down to shoulder tightness. But if I have it on a "shelf" I created with my traps, where is lower on your back? That's probably hard to answer or I would've read it already somewhere,but its been bugging me a while now and since you've had to deal with it, maybe you have some ideas?

I was the same. Always much stronger with a closer stance. I think it was because I could dive bomb them and get a better drive off the bottom because my legs weren't really strong enough to do anything else. Now with all the core work my ability to leverage the weight up has improved a lot. And while my speed hasn't improved that much, I feel much more powerfuly and controlled with them.

Putting the bar lower is something that was bugging me too. I'd found a really nice shelf on my rear delts that I was squatting good numbers with, but my training partner was telling me he still thought it was too high. So I took it down much lower than I thought it should be and did some work there, obviously now I'm glad I did.

The positions are too hard to explain so I'll just snap some photos in a while and stick them up.

Hanley

As promised;

High Bar


"Normal" Position (for me)



Low Bar (current position)


My hands are usually closer togethe when I'm squatting, but because I was using a broom stick I needed to take a wider grip so I could pull it down into my back. The low bar position will WRECK your shoulders if you're not flexible enough to do it, and I'd recommend takign a thumbless grip while doing it too to protect your wrists.

brianthebard

Hanley wrote: »

I was the same. Always much stronger with a closer stance. I think it was because I could dive bomb them and get a better drive off the bottom because my legs weren't really strong enough to do anything else. Now with all the core work my ability to leverage the weight up has improved a lot. And while my speed hasn't improved that much, I feel much more powerfuly and controlled with them.

Putting the bar lower is something that was bugging me too. I'd found a really nice shelf on my rear delts that I was squatting good numbers with, but my training partner was telling me he still thought it was too high. So I took it down much lower than I thought it should be and did some work there, obviously now I'm glad I did.

The positions are too hard to explain so I'll just snap some photos in a while and stick them up.

Glad to see you were able to figure out what I was saying, it was a bit unclear. I tried some wide stances today and yeah its like you say, better drive with a close stance and much slower with the wide. I'm about 100% certain my core needs a lot of attention so will have to do much more work on that. Thanks for the pics too, very enlightening. I'd have the bar in the normal position usually, might try to loosen the shoulders and move it down gradually. Think I need to work on my wrist strength badly too, was getting pins and needles in my wrists and hands today.

Hanley

brianthebard wrote: »

Glad to see you were able to figure out what I was saying, it was a bit unclear. I tried some wide stances today and yeah its like you say, better drive with a close stance and much slower with the wide. I'm about 100% certain my core needs a lot of attention so will have to do much more work on that. Thanks for the pics too, very enlightening. I'd have the bar in the normal position usually, might try to loosen the shoulders and move it down gradually. Think I need to work on my wrist strength badly too, was getting pins and needles in my wrists and hands today.

Honestly, I can't squat without wrist wraps. I just won't do it. It causes me way too much pain. I put them on from liek 100kg up. Especially with low bars. The just thrash them.

I always warm up with shoulder dislocates before squatting or benching. I think it's a factor in how I'm able to place hte bar so low, and still get my hands relatively tight to my body (which increases upper back tightness and should lead to a bigger squat).

brianthebard

Where do you get wrist wraps? You don't do shoulder dislocates with a barbell do you? I tried them with a brush handle a few times, they hurt.

Hanley

I've the 20 inch THP wraps (or 24 maybe) off here; http://liftinglarge.com/index.asp?PageAction=VIEWPROD&ProdID=24

They only seem to have the 12 and 36 inchers in stock at the moment. If you're not gonna wait til the 20's are bakc in stock, don't bother wit the 12's they're too short.

We have this thin hollow pipe in hercs that I use for the discloates. It weighs next to nothing. A stretched towel's another good bet if you don't have a lift stick in the gym.

Hanley

ME UPPER - Hercs

Close Grip Bench:
60kg x5
80kg x5
100kg x5
110kg x3
120kg x3
130kg x3
135kg x1

Bench:
*44 Katana*
150kg x3
160kg x3
170kg 3x3 - PR

Rack Lockouts:
*pin 31*
60kg x5
100kg x5
125kg x5
145kg x5 - PR
*pin 30*
155kg x5
172.5kg 2x5 - PR

Chest Supported Rows:
90 x10
110 x10
130 2x10

Neutral Grip Pulldowns:
plate 10 x12
plate 14 3x12

Some really solid stuff today. The CG benches were good. I didn't plan on doing them, but there was no one in to hold the mat I wanted to press off so I had to make adjustments. I had nothin left after 135 x1, but that's ok considering the volume I did in the run up too it. I think 130 x3's close to a PR, so happy enough.

The shirted bench was rock solid. My control in the shirt's starting to come back nicely. The weight doesn't "feel" light, but the bar speed's really good. I think I might actually add back in some speed work starting the week after next. It should have a positive impact. Things are going really well with it at the moment tho, an easy PR like today is always nice to have!!

Weight's sitting at 100.8kg. Need to gain a bit.

Hanley

170kg x3 Bench from yesterday;

https://www.youtube.com/watch?v=Ev5ENytzjk4

Hanley

SKWAAAT - Hercs

Raw Squats (beltless and wide stance):
60kg x5
100kg x3
130kg x3
150kg x2
170kg x1
190kg x3 - PR

Squats:
100kg x3
*belt*
130kg x2
150kg x2
170kg x2
*wraps - Inzer TB's*
210kg x3 - PR

Rack Pulls (right at bottom of knee cap):
120kg x5
150kg x5
170kg x5
200kg x5
220kg x5
240kg x5 - PR

Pull thrus:
plate 20 x15
plate 25 x15
plate 30 x15

*supersetted with*

Pulldown Abs:
plate 6 x15
plate 7 x15
plate 8 x15

HYYYYYOOOOOGE day today. Absolutely massive. 190's the most I've ever squatted raw. With or without a belt. So massive PR there. My first rep was pretty rubbish, got kicked forward and it took a bit out of me. Might have had 4, and probably 5 if I didn't mess up the first one.

The warm up to the wrapped squats were seriously dodge. I lost all control on 150 and nearly didn't come up with it. When I say it was ass to grass, it was SERIOUSLY ass to grass. 210kg x3 is a 20kg PR since June, which is just a sick improvement in my opinion. The last rep was about 4 inches below parallel. I'd fancy my chances at 220x3 next week if I wasn't getting into my suit!

The rack pulls were nasty. I forgot my deadlift suit today, I was planning on using it. I coulda went raw off the floor but after all the squat work I wanted to protect my hamstring so I went conventional stance out of the rack. I was really pleased with 240kg x5, it's a PR by 10 or 15kg I think. Maybe more. I reckon 250kg x5 will go in the next two weeks as well.

The super set was straight from machine to machine, more like an extended giant set. Just wanted to get some blood flowing at the end of things. I was zapped by the time I got the 6 sets out of the way.

My hip held up today. Just about!!

My squat's feeling really strong.

Malteaser!

Awesome show tonight you!! Congrats!!

Hanley

Malteaser! wrote: »

Awesome show tonight you!! Congrats!!

Why thank you!! Video is on the way!

Hanley

Hanley wrote: »

Why thank you!! Video is on the way!

As promised!!

https://www.youtube.com/watch?v=evSoy5UhM5Y