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The Miseducation of Jimbo Slice
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W13D3 (aka W12D3 v2)
A) Squat (no belt):
140kg x2
155kg 6x6
NBL: 38
Bench:
100kg x4
115kg x3
130kg 5x3
NBL: 22
C) Speed Pull:
180kg 7x2 w/ belt
NBL: 14
-VOLUMES-
Day: squat - 38 / bench - 22 / dead - 14
Week: squat - 82 / bench - 161 / dead - 77
Good session. Everything felt great.
Working hard on the new squat position to keep my hips more under the bar. The 155s are looking so pretty for it. The trick is to hold position as the weight increases!
Benching is still mid grip. I still hate it. But it's getting a bit better.
Speed pulls felt great today. Position was hit and miss but on the whole, awesome.
Squat:
https://www.instagram.com/p/BLyOuRzgmu4/
Deadlift:
https://www.instagram.com/p/BLyVvl0glA2/0 -
W13D4 (aka W12D4 v2)
A) Pause Above Knee Deadlift:
180kg x2
205kg 5x2
NBL: 12 Close Grip Bench:
100kg x4
120kg 4x4
NBL: 20
C) Front Squat:
110kg 5x4
NBL: 20
...gotta do seated GMs and upper back later.
Good session. Trained with Jay and Luke.
Dead start position was a bit taller which means better leg drive and faster pulls.
Close grip bench was alright. On the front squat I concentrated on keeping my hips under which made it harder than normal, but means it will actually help my squat rather than being lazy.
First week tracking volume comprehensively this week. All lifts done > 60%. Interesting stuff.
-VOLUMES-
Day: squat - 12 / bench - 20 / dead - 20
Week: squat - 94 / bench - 181 / dead - 97
WEEKLY NBL: 372
//
SPLIT: 25% Squat / 48% bench / 27% deadlift
//
ANNUAL EST. NBL: 19,3440 -
W14D1
A) Spoto Press:
100kg x4
120kg x4
135kg 2x3
145kg 3x2
NBL: 20 Squat:
140kg x4
165kg x4
190kg 2x4 - belt on
200kg 2x3
190kg 2x4
NBL: 30
C) Floor Press:
100kg x4
115kg 5x4
NBL: 24
D) Seated DB Power Clean:
5x10 @ 5kg
E) Band Pull Apart:
5x20 @ red
----big break to do RomWod, eat and chill----
A) 2x Pause Deadlift:
140kg x2
160kg 4x2
NBL: 10
Good day. Fatigue hit in a big way this week. Will be using next week as a deload for sure before heading into a 6 week prep / 5 week peak phase.
Everything moved well. Bench felt great once I set up properly. Like I coulda gone 145x3 off my chest no problem.
Squat was nice all the way thru. Never felt hard and always felt in position (or close to it).
Floor Press was done mid grip, like spoto press. I still hate that grip but its improving.
Upper back work because my collarbones are sore from all the benching...
And the deadlifts because I deadlift daily!
Tomorrow calls for heavy enough pause above the knee and block pulls, so dropped the volume today a bit to accomodate.
Video of some of the main lifts here: https://www.instagram.com/p/BL8b5D2gTD6
-VOLUMES-
Day: squat - 30 / bench - 44 / dead - 10
Week: squat - 30 / bench - 44 / dead - 10
WEEKLY NBL: x
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SPLIT: x Squat / x bench / x deadlift
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ANNUAL EST. NBL: x0 -
W14D2
A) Pause Below Knee Deadlift:
180kg x2
215kg 4x2 - belt here
NBL: 10 Bench:
115kg x4
130kg 2x4
135kg 3x3
130kg 2x4
NBL: 29
C) Block Pull:
180kg x3
200kg x1
230kg 2x3 - belt on
260kg 3x2
NBL: 16
D) 3030 Squats:
100kg x3
110kg 3x3
NBL: 12
Loooong workout but a great one.
First time pulling with our new OPB and I LOOOOOVE it. Like. Really love it. The stiffness translates so well to a good deadlift for me.
The 215 pause below knee pulls were so fast off the ground they were hard to stop.
Benching feels good. The 135s looked so much better than normal as well. Another week of the same weight then into the next phase everything goes 2.5kg over prescribed.
Block pulls today were AMAZING. They're actually the heaviest deadlift variant I've ever repped. I don't count above the knee **** since it's BS. The block was only a plate, so not even below knees. More like mid shin. First set moved shockingly well.
3030 squats continue to be miserable but are going great things for my positional awareness.
Plan next week it to take a small deload - 1 working set of each movement at a 10% reduction in volume. Then 6 weeks of prep cycle 2 with mods already discussed, taking another 1 working set / 10% deload in week 4 or 5 ahead of heading into the peaking cycle for the competition.
Video of todays training here: https://www.instagram.com/p/BL_ilBQg14x
-VOLUMES-
Day: squat - 12 / bench - 29 / dead - 26
Week: squat - 42 / bench - 73 / dead - 36
WEEKLY NBL: x
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SPLIT: x Squat / x bench / x deadlift
//
ANNUAL EST. NBL: x0 -
Extra bench day again..
A) 3s Pause Bench (mid grip)
105kg 6x4
NBL: 24 Head Supported Row
16kg 4x15
C) DIY
Spent most of the day moving stuff around in the gym. Very happy to say we almost have a fully set powerlifting training area now. Pics to follow.
Was hard going with my lower back being so toast after yesterdays pulls.
Easy day tomorrow by the looks of things in training - double bench, lightish, and 165kg 6x6 squats.
-VOLUMES-
Day: squat - 0 / bench - 24 / dead - 0
Week: squat - 42 / bench - 97 / dead - 36
WEEKLY NBL: x
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SPLIT: x Squat / x bench / x deadlift
//
ANNUAL EST. NBL: x0 -
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W14D3
A) Close Grip Bench
100kg x4
120kg 4x4
NBL: 20 Squat (no belt)
140kg x4
165kg 6x6
NBL: 40
C) Spoto Press:
100kg x4
120kg 4x4
NBL: 20
D) Deadlift
180kg 12x1 EMOM
NBL: 12
Very tough workout today. Volume has really caught up with me.
Bench was sluggish and squats were very draining. Everything held up well, my body just didn't wanna play.
Squats here: https://www.instagram.com/p/BMEC4kGAX6p
-VOLUMES-
Day: squat - 40 / bench - 40 / dead - 12
Week: squat - 82 / bench - 137 / dead - 48
WEEKLY NBL: x
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SPLIT: x Squat / x bench / x deadlift
//
ANNUAL EST. NBL: x0 -
W14D4
A) Deadlift 1+2 RDL w/ pause
200kg x1(aka 3)
215kg 4x1 (aka 12)
NBL: 15 Pin Press
110kg 5x5
NBL: 25
C) Front Squat
110kg x4, x6, x5, x5
NBL: 20
Good session. Was really beat up coming into it from a week of tough volume.
-VOLUMES-
Day: squat - 15 / bench - 25 / dead - 20
Week: squat - 97 / bench - 158 / dead - 68
WEEKLY NBL: 323
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SPLIT: 30% Squat / 48% bench / 22% deadlift
//
ANNUAL EST. NBL: 16.796
Good training week for me. Volumes on deadlift lower but intensity was much much higher. 6 reps at 95% was tough going.
Have a nice crew together at the moment - myself, Jay, Luke and Eoin all training together 4x per week makes things so much more enjoyable.0 -
W15D1 - Deload Week
A) Bench:
100kg x4
115kg 2x3
NBL: 10 Squat:
140kg x3
170kg 2x3 - no belt
NBL: 9
C) Bench:
105kg 2x4
NBL: 8
D) 2x Pause Dead:
140kg 3x2
NBL: 6
Not even gonna track volume this week since it'll be low.
Self enfrorced deload this week.
10% reduction in scheduled loads and 2 working sets on each exercise only. Simples.
Down in Dingle with Kieran et al at the mo so getting our train on in WK Fitness.
Hike and a stroll in order later and tomorrow.
Deadlifts herE: https://www.instagram.com/p/BMJPrCYAKSy0 -
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Yesterday was a 20,000 step hike. Climbed Mount Brandon down in Dingle, tis Ireland's 9th highest peak apparently.
Only took about 3.5hrs up and down including 30 mins at the top to chill out and have some food. Nice day.
Bit sore today, but currently en route to City Gym in Limerick for a quick lifting pit stop.
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W15D2 - Deload Continues
A) Deficit Dead
160kg x2
175kg 3x2 Bench
90kg x4
120kg 4x3
C) Block Pull
200kg x1
220kg 2x3
240kg 2x1
D) 3030 HB Squat
100kg x3
110kg x3
120kg x3
Did a cheeky sesh in City Gym Limerick on the way home today. Amazing venue for those that are in the area.
Vidja heyor: https://www.instagram.com/p/BMO3rijA8e10 -
W15D3 - Still deloading. Load of bollox.
A) Squat:
140kg x3
170kg 4x3 - belt, felt amazing Bench:
100kg 3x7
C) Squat:
160kg 2x4 - no belt
D) Deadlift:
165kg 4x3 - belt
E) Seated Prowler Row: 3 sets of pumptasticism
F) Seated DB Power Clean: 5kg 5x10
E) Band Pull Aparts: 100 reps
The squats felt UNREAL. Like really ****ing unreal. Guess the deload is working.
Bench was a bit smeh, but am quite tired so not surprised.
Deads were very very crisp.0 -
Extra Bench Sesh - almost deloaded
A) 3s Pause Bench:
95kg 3x4 Pull Aparts:
red - 100 reps
Boring as ****.
One more day of deload on Thursday, then the rest of the week off and back on the horse from Monday.
All bench sets move up 2.5kg over prescribed for 4 weeks, then 2.5kg again for 4 weeks.
11 weeks out on Monday. 6 week build. 5 week peak.
This'll prolly be the longest consistent training cycle I've strung together, ignoring holidays in August, so excited to see the result.0 -
Did some wankery deload ****e on Thursday.
Think it was;
A) Pull to knee
170kg 3x2 Bench
115kg 3x4
C) Block Pull
210kg 2x3
D) Front Squat
100/110/120kg x2
..then spent the weekend building **** at home, and in RevFit.
Powerlifting area is pretty much done except for some more equipment and a lick of paint to the rest of the floor.
Next step will be another comp platform and another deadlift platform.
0 -
Back to the grind today. Day 1 of 6 week prep cycle.
W1D1
A) Bench:
100kg x4
115kg x4
132.5kg x4, 3, 4, 4
NBL: 23 Squat:
140kg x4
170kg 6x6 - no belt
NBL: 40
C) Fat Grip Bench:
100kg x3
115kg x3
130kg 2x3
135kg 3x3
NBL: 21
D) 2x Pause Deadlift:
140kg x3
160kg 4x3
NBL: 15
Jesus. Back with a bang.
Benching was god awful. Really really poor. Every time I spend a few days building / DIY'n my shoulder stability on the right side goes to ****. Every time. Benching was so poor today.
Squatting was a bit rough. Took some time to get into it, but once I did all was good.
The fat grip press was in instead of the board press which was RX'd. Went well.
2x pause deads felt good.
Long long long session today. Hoping to compress them down a bit in future, but at that volume there's not much I can to make it happen faster.
For reference, if I did that workout 4x/week for a year, I'd be hitting 27,500 reps. That's a lot. Especially when you consider that free strength plan I put up here has the equivalent of 12,800 reps a year.
-VOLUMES-
Day: squat 40 / bench 44 / dead 21
Week: squat 40 / bench 44 / dead 21
WEEKLY NBL: -
//
SPLIT: -Squat / -bench / -deadlift
//
ANNUAL EST. NBL: -0 -
W16D2
A) Deficit Deads:
160kg x3
190kg 4x2
NBL: 11 CG Bench:
100kg x4
122.5kg 5x3
NBL: 19
C) Block Pull:
160kg x3
190kg x3
215kg 2x3
230kg 3x3 - belt
NBL: 21
D) 3030 Squats (high bar)
100kg 3x4
NBL: 12
Body fat % down AGAIN despite not tracking kcals and doing by best to eat as much as possible. Sitting at 12.4% now. You can totally out train a bad diet. You just need to do about 20,000 lifts per year to do it.
****ting at least 3x day now with all the food going in. Struggling to get 3,500kcal/day.
Deficit pulls were great today.
Close grip bench felt ok despite my shoulder being a dick.
...yes, I have a penis for a shoulder.
Block pulls moved alright, all things consider. And tempo squats sucked dick as always.
Did this workout about 3 months ago and the def pulls were at like 165kg and the block pulls around 210/215kg. Sizeable increase in daily workload since then!
Vid of some of today: https://www.instagram.com/p/BMjlflRgtLg/
-VOLUMES-
Day: squat 12 / bench 19 / dead 33
Week: squat 52 / bench 63 / dead 54
WEEKLY NBL: -
//
SPLIT: -Squat / -bench / -deadlift
//
ANNUAL EST. NBL: -0 -
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Extra bench sesh day...
A1) 3s Pause Bench:
105kg 4x5
A2) Scap Pull Ups:
4x10 Head Supported Row:
14kg 4x12 w/ wide elbows
C) Seated DB PC:
5kg 4x12
D) Serrano Press:
2kg 4x12
ded.
-VOLUMES-
Day: squat - / bench 20 / dead -
Week: squat 52 / bench 83 / dead 54
WEEKLY NBL: -
//
SPLIT: -Squat / -bench / -deadlift
//
ANNUAL EST. NBL: -0 -
W16D3
A) Bench:
100kg x4
120kg x3
135kg 4x3
NBL: 19 Squat:
140kg x4
165kg x3
195kg 4x3 - belt
NBL: 19
C) Bench (comp grip):
100kg x5
115kg 4x5
NBL: 25
D) Deadlift:
180kg 5x2 - belt
NBL: 10
Good day for James.
Everything solid. Bench is still a bit "smeh" but I'm blaming that on A LOT of accumulated fatigue. Looking forward to surviving this cycle and hopefully seeing some kind of PR at the end of it.
Squats were great - looked really nice on vid too.
Deads were smooth as.
Vids here: https://www.instagram.com/p/BMok7IBA1Dr
-VOLUMES-
Day: squat 19 / bench 44 / dead 10
Week: squat 71 / bench 107 / dead 64
WEEKLY NBL: -
//
SPLIT: -Squat / -bench / -deadlift
//
ANNUAL EST. NBL: -0 -
W16D3
A) Bench:
100kg x4
120kg x3
135kg 4x3
NBL: 19 Squat:
140kg x4
165kg x3
195kg 4x3 - belt
NBL: 19
C) Bench (comp grip):
100kg x5
115kg 4x5
NBL: 25
D) Deadlift:
180kg 5x2 - belt
NBL: 10
Good day for James.
Everything solid. Bench is still a bit "smeh" but I'm blaming that on A LOT of accumulated fatigue. Looking forward to surviving this cycle and hopefully seeing some kind of PR at the end of it.
Squats were great - looked really nice on vid too.
Deads were smooth as.
Vids here: https://www.instagram.com/p/BMok7IBA1Dr
-VOLUMES-
Day: squat 19 / bench 44 / dead 10
Week: squat 71 / bench 107 / dead 64
WEEKLY NBL: -
//
SPLIT: -Squat / -bench / -deadlift
//
ANNUAL EST. NBL: -0 -
W16D4 - trained in Abs
A) Block Pull:
170kg x3
190kg x3
210kg 2x3
230kg 4x3 - belt
NBL: 24 Bench:
105kg 6x6
NBL: 36
C) Front Squat:
100kg x3
120kg 4x3
NBL: 15
D/E) 3 sets of pulldowns and other upper back work
The block pulls felt shamazing today. Super strong.
Benching was nice - wider grip and looking for acceleration. Tried to incline bench but shoulders were having none of it, so safe to assume they're gonna need to be taken care of.
Front squats were alright. Even though I hate em.
-VOLUMES-
Day: squat 15 / bench 36 / dead 24
Week: squat 86 / bench 143 / dead 88
WEEKLY NBL: 317
//
SPLIT: 27% Squat / 46% bench / 27% deadlift
//
ANNUAL EST. NBL: 16,4000 -
W16D4 - trained in Abs
A) Block Pull:
170kg x3
190kg x3
210kg 2x3
230kg 4x3 - belt
NBL: 24 Bench:
105kg 6x6
NBL: 36
C) Front Squat:
100kg x3
120kg 4x3
NBL: 15
D/E) 3 sets of pulldowns and other upper back work
The block pulls felt shamazing today. Super strong.
Benching was nice - wider grip and looking for acceleration. Tried to incline bench but shoulders were having none of it, so safe to assume they're gonna need to be taken care of.
Front squats were alright. Even though I hate em.
-VOLUMES-
Day: squat 15 / bench 36 / dead 24
Week: squat 86 / bench 143 / dead 88
WEEKLY NBL: 317
//
SPLIT: 27% Squat / 46% bench / 27% deadlift
//
ANNUAL EST. NBL: 16,4000 -
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W17D1
A) Bench:
100kg x4
120kg x3
132.5kg 2x3, 1x snap
--- ice / walk into pole / ask WTF jsut happened --- Bench:
100kg x4
120kg x3
132.5kg 2x3
Total NBL: 26
C) CGBP:
122.5kg 4x3
NBL: 12
D) Squat:
140kg x3
170kg x3
195kg x3 - belt on now
200kg x3
205kg x3
210kg x3 @7
NBL:18
E) 2x Pause Deadlift
170kg 2x2, 1x4
NBL: 8
Squat vid here: https://www.instagram.com/p/BMzOoaLA_S3
Strange day.
Started benching this morning and something snapped in my thumb on the 3rd set. Like couldn't hold a bar bad. Iced it for about half an hour and figured I'd come back tonight and finish the session with thumb off bench and high bar squats or summit.
Was a bit pissed cos I fancied some heavy triples. Settled down to do some work while the lads finished their session and got everything done early so went off to shop with Sarah.
Got lots of painkillers, tape and monster. Managed to tape my thumb up really nice in a way that still let me use it benching but removed most of the pain.
Was surprised I was able to get back in and finish my bench sets this evening, but happy too.
Squatting was INSANELY good tonight. Like "woah how did that happen" strong. It's basically my best squat in a year, with loads of room to spare. In hindsight I regret not continuing on to 215 and 220 x3 buuuuut all I wanted was a confidence boost, and I got it.
Strapped up fro the DLs today to protect my hand and it all went great.
-VOLUMES-
Day: squat 18 / bench 38 / dead 8
Week: squat 18 / bench 38 / dead 8
WEEKLY NBL: -
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SPLIT: -Squat / -bench / -deadlift
//
ANNUAL EST. NBL: -0
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