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The Miseducation of Jimbo Slice

Hanley

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...

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domrush

James quick question, you seem to be doing 60s rest periods for a lot of your sets. I was under the impression that 60s rest periods were more for hypertrophy whereas when training for strength long periods of say 3 minutes were more beneficial? Obviously bowing to your superior knowledge just wondering was there any reasoning behind it

Mr. CooL ICE

domrush wrote: »

James quick question, you seem to be doing 60s rest periods for a lot of your sets. I was under the impression that 60s rest periods were more for hypertrophy whereas when training for strength long periods of say 3 minutes were more beneficial? Obviously bowing to your superior knowledge just wondering was there any reasoning behind it

I'm assuming the 60s recovery is only for the smaller accessory exercises. Bodybuilding things like bicep curls don't add strength towards the main lifts, but the muscle mass gained is important to prevent muscular imbalances and injuries like tendinitis.

Hanley

domrush wrote: »

James quick question, you seem to be doing 60s rest periods for a lot of your sets. I was under the impression that 60s rest periods were more for hypertrophy whereas when training for strength long periods of say 3 minutes were more beneficial? Obviously bowing to your superior knowledge just wondering was there any reasoning behind it

Aye... but I'm also using 5 minute rest periods on my squats.

If you look at what I'm using 60s rest periods on you'll have your answer

Being less cryptic - I'm using 60s rest periods on things I wanna be bigger and healthier - back / biceps. Still using longer rest periods on heavy things like bench / squat now.

If you're looking at my EMOM bench stuff from a while back, the reason for the shorter rest periods there is because it was part of an accumulation cycle where you're trying to build muscle ahead of (bro-science warning) "converting" it to strength.

COH

Hanley wrote: »

it was part of an accumulation cycle where you're trying to build muscle ahead of (bro-science warning) "converting" it to strength.

Musculostrengthular pathway is key

Hanley

A) Bench
127.5kg 2x5
135kg x3
137.5kg x3
140kg x3
135kg x3

Dips
50kg x8
50kg 3x6

C) DB Extensions
20kg 3x8

D1) Z Press
45/47.5/50kg x8

D2) Pulldown
Green+Black 3x8

D3) DB Curls
15kg 3x8

Was supposed to do 4x3 @ 85% but got bored and added small increases.

https://www.instagram.com/p/BGexFqkLg0b/?taken-by=revfit_james

Hanley

80% squat program = 5/12

A) Squat (high bar no belt)
up to 200kg x1
170kg x8, 8, 6, 6, 5, 5, 5, 5
Total = 48
Volume = 8,160kg

Worked up to a heavy single today because I gotta retest in 2 sessions.

The overall volume today was ****ing disgusting.

200kg here: https://www.instagram.com/p/BGgq2Jdrg58

Hanley

A) Vogelpohl Pulldown
84 4x12

Face Pull
43 3x10

C) Straight Arm Pulldown
27 3x15

D) Serrano Press
5 3x12

E1) Elbows Out Extensions
12.5kg 3x15

E2) Face Down DB Curls
12.5kg 3x12

F1) Preacher Curls
20kg 3x12

F2) Superman Extensions
3x15

G1) Pushdowns
5x10

G2) Reverse DB Curls
6kg 5x10

Really nice 7am Sunday pump sesh. Everything was feeling nice, all my musckles were activating, and then I went for a giant feed of pancakes after.

Win all around.

Hanley

A) Close Grip Bench
112.5kg x10 (approx 10RM)
112.5kg 4x8

Push Ups To Fail:
x43, x23, x17 w/ 1 minute recovery

Occlusion Set:
C1) Seated DB Curls 7.5kg
C2) Pushdowns Green Band
C3) Flys 12.5kg
=> 3 rounds of 30RM load to failure w/ 1 minute recovery. Super pump.

Video'd some of the occlusion stuff for a blog post later. Arms went form 16.75 to 17.25 off the back of the set, and I measured from a smaller point by accident!

Hanley

Mid way point of my 80% squat cycle.

The wheels fell off in a big way.

A) Squat (no belt high bar)
up to 205kg x1
170kg x10 (WAHOO!), 6, 6, 5, 5, 5, 5, 5
Total reps: 47
Total volume: a gee hair short of 8k

I'm CRAZY happy with how solid the 205kg was. Gives me the confidence to go balls out next week on the mid cycle test. Attempts will be 190/210/see from there.

Heres the 205 https://www.instagram.com/p/BGrqn0crgzc/?taken-by=revfit_james

I'm so happy I hit 170x10 - I REALLY wanted that at the start of the cycle, but it royally ****ed me for the rest of the day.

Swings and round abouts.

I originally started the cycle with above 80% of my max - it would be 212.5kg with current numbers.

I'll probably push on to 180kg for the remaining weeks regardless of test day.

Hanley

FLEH.

Hit a wall the last few days.

A) Bench:
135kg 3x3 - paused
142.5kg 3x1 - paused

Dips:
55kg x6
55kg 3x4

C) DB Extensions:
20kg 2x10

D) Z Press:
50 x6, 55 x6, 57.5 x6

E) DB Curls:
15kg 3x10

Have vids of stuff but no energy or desire to post.

Benching was rough on my shoulder and then lifting my bodyweight plus old eric hanging off my nuts was easier today than ever. Strange.

Hanley

Came in feeling fatigued.

Got eaten alive by 210.

Shrugged my shoulders and thought "meh I've had no sleep the last 2 days, the volume is killing me, there's no deload and I've a giant sandy vagina".

COH

Hanley wrote: »

Came in feeling fatigued.

Got eaten alive by 210.

Shrugged my shoulders and thought "meh I've had no sleep the last 2 days, the volume is killing me, there's no deload and I've a giant sandy vagina".

Sounds like you need more stress and a better bar tbh

Hanley

COH wrote: »

Sounds like you need more stress and a better bar tbh

It was 100% raw too. Except for the knee sleeves and safety rack.

Hanley

A) Close Grip Bench:
120kg x8
120kg 5x5 paused

Push Ups (to fail w/ 60s recovery)
x51, 23, 16, 14

C1/2/3) Occlusion set:
4 rounds of DB curls (7.5kg), pushdowns (green), flys (12.5kg)

Surprisingly strong workout. Bench deadload coming next week. Just in time.

Hanley

A) Deadlift (w/ belt)
240kg x1
190kg 4x5
140kg 6x3 EMOM no belt

Snatch Grip DL:
140kg x8
150kg x8
160kg x8

C) Shrugs:
120kg 3x10

D) Underhand Row:
90kg 3x10

E) GHR:
3x10

Looks like we're gonna have a full power meet in RevFit in October. Finally something I can compete in.

Will be my only chance to use it to get a total on the board for next years nationals.

Hanley

Back accessory day @ FlyeFit

A) Pulldown:
66 x15-10-6rp

Face Pull
36 x20-20-20rp

C) Vogelpohl Row
70 x15-15-15rp

D) ITYW (lying on floor)
3kg 2x5 ep
1.25kg 2x5 ep

E1) Reverse Curls:
15kg 3x15

E2) Reverse Concentration Curls:
5kg 3x10

F) Am Bah:
28kg 3x5
+ some shoe practice

G) 18 holes @ Elmgreen (aka 3.5 hours of cardio)

Good solid day of training. Lots of time still to get **** done in the day too

Hanley

Bench deload...

A) Bench:
110kg 5x3

Dips:
55kg 3x3

C1) DB Curls:
10kg 3x8

C2) DB Extensions:
10kg 3x8

D) Pull Ups:
3x6

Done.

Circa max single on Monday/Tuesday depending how I feel after our summer BBQ and test day tomorrow.

Hanley

Did some low bar squatting today with a belt.

A) Squat: low bar w/ belt
175kg 5x5

Pause on the way down squat: high bar no belt
100kg 3x10

C) Split Squats:
12.5kg DBs 3x10

Set 3 of squats https://instagram.com/p/BHEb4nYgq8f/

And we had our first in house meet today. It was awesome.

Hanley

A) Deadlift with belt
215kg 2x1
202.5kg 3x3
155kg 6x3 EMOM no belt

Snatch Grip DL
155kg x6
170kg x6
185kg x6

C) shrugs
130kg 4x10

D) underhand row
95kg 4x10

E) GHR
4x10

Hanley

185 snatch grip https://instagram.com/p/BHKnMvnggjK/

GHRs
https://instagram.com/p/BHKrBsYAaDi/

Hanley

A) Pulldown:
67, 73, 79 x10

Vogelpohl Pulldown
84 4x12

C) Face Pull
43 4x12

D) Straight Arm Pulldown
27 3x15

E1) Reverse Curls
20kg 3x15

E2) Reverse DB Concentration Curls
6kg 3x12

F) Deadbugs
4x5

Good day training. All done before 630am so I could get a coffee and some work in before playing golf.

Heavy bench workout tonight, which will be ... interesting ...

The program says "new max". My plan is "don't fail".

I felt VERY strong this morning, but that means very little.

Stay tuned.

Hanley

Bench work up - 155kg x1 paused

Take out was muck. Have a pulled trap. My shoulder is sore. I'm up since 5am. I've trained already. And I played a full round of golf.

I think that qualifies as "a weight I can hit on any day" now.

Hanley

Fun fact... This log started with Sheiko workouts.

Now, it'll continue with another 20 weeks of them.

W1D1

A) Front Squat
67.5kg x4
95kg x4
112.5kg 3x4

Bench
80kg x4
95kg x3
112.5kg x3
120kg 4x2

C) Squat:
125kg x3
150kg x3
170kg 4x2

D) DB Flys
15kg 4x8

E) Roll Outs (off knees)
3x10

Good sesh. Been warned to;

a) not to add weight

b) expect 1.5-2hr workouts

c) perpare for no real set to feel to hard, but to be hard in total

Tweaked my bench set up today a tad too!

Hanley

W1D2

A) pause at knee deads
125 x5
150 x3
175 4x3

bench
80 x5
95 x5
112.5 x3, 5, 7, 4, 6, 8

C) pause above the knee dead
140 x3
165 x3
190 4x2

D) pull up
4x6

E) good morning
90kg 5x5

Lovely session

Hanley

W1D3 - yes, 3 days in a row because I'm at a wedding tomorrow and won't be in a fit state to train on sunday

A) Bench
95kg x5
115kg x3
120kg 4x3

Pause on the way down squat
125kg x3
150kg x3
160kg 4x3
https://www.instagram.com/p/BHU4-QDAx01/?taken-by=revfit_james

C) 2 board press
95kg x3
115kg x3
125kg 2x3
135kg 2x2

D) DB flys
15kg 4x8

E) GHR
4x8

Long draining session. Looked fine on paper but fatigued smashed me.

Feeling like my bench and squat groove are good right now tho.

Had a look at day 4 - looks miserable.

Hanley

Quick gun show yesterday before a wedding.... all sets done with BFR

A) EZ Bar Curls: 10kg each side 3x15-20

Seated DB Curls: 10kg DBs 3x10-20

C) Pushdowns: 3x15-25

D) CG Push Ups off knees: 3xAMRAP

E1) Reverse Curls: 15kg 3x AMRAP

E2) Reverse DB Concentration Curls: 5kg 3x AMRAP

Hanley

W1D4

A) Deficit Deads
125kg x3
150kg 4x3 w/ belt

Incline Bench:
100kg 5x3

C) Block Pull (20kg plate)
140kg x5
160kg x3
190kg x3 - belt on
212.5kg 4x3

D) Dips:
40kg 5x4

E) Step Up (box +20)
60kg 5x5

F) Reverse Hyper
80kg 4x8

Good session.

Wearing a belt more to deadlift to try and get used to it. The 212kg block pulls weren't easy, but they are from my sticking point so I guess that's to be expected.

Hanley

W2D1

A) Squat
115kg x5
150kg x4
170kg x3
180kg 5x2 w/ belt

Bench
80kg x5
95kg x4
115kg x3
130kg 5x2

C) Skulls
45kg 5x6

D) DB Flys
15kg 4x8

E) GHR
4x8

Positions on the squats felt amazing today. Not sure what I changed, but will try replicate it.

https://www.instagram.com/p/BHfFDlWABM1/

Bench was good too

https://www.instagram.com/p/BHfHd4EApnl/?taken-by=revfit_james

Very nice training session and feeling VERY fresh. Will wait for the 4 week mark before I consider adding a few kgs to my maxes. Strength seems to be recovering well and based this cycle off 225/160/250 which could be on the light side by then.

Have a skills test at week 8, so may wait until then and just FTDP too.

Hanley

W2D2

A) bench with chains
80kg x5
95kg x3
100kg 4x3
105kg x3

pause below knee deads
125kg x5
150kg x3
175kg x3
190kg 5x2 w/ belt

C) Arnold press
15kg 2x6
20kg 3x6

D) step up
60kg 5x5

E) roll out
4x8

Feeling the volume now

Retest at the 8 week mark seems aaaaaaages away.

https://instagram.com/p/BHkJzSlAGyQ/

Hanley

3 swimming lessons deep and things are starting to make sense for me.

Things like "why the f*ck am I so tired" - because you're training Sheiko 4x/week, hitting flyefit once and swimming twice.

...kinda explains why I'm still dropping fat and eating 3000+kcal per day tho.

Have program design clients tomorrow and westside seminar on sunday which means I'll have to fit the rest of the weeks training in today (ew!)