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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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Hanley

Week 2, Day 2.

Hypers:
2x20

Rack Pulls (below knees), no belt:
60kg x5
100kg x5
140kg x3
180kg x3
200kg 5x2

Bench: (all paused)
60kg x6
70kg x5
85kg x4
100kg x3
105kg 2x3
115kg 3x2
105kg 2x3
100kg x4
85kg x6
70kg x8

Dumbbell Bench Press:
30kg 'bells 5x10

*supersetted with*

Neutral Grip Pulldowns:
6x10 working up in weight

Sumos:
60kg x5
110kg x5
130kg x4
160kg 2x3
175kg 5x3

Good Mornings:
60kg x5
80kg x5
100kg x5
110kg 2x5

The rack pulls were decent. The sumo's SUCKED. Form was all over the place, but the bar speed was super quick.

Oh and I'm fcking sick again. I've got the mumps. Deadly.

Hanley

Week 2, Day 3. Still going strong.

Chest supported rows:
3x12

Squats:
60kg x5
90kg x5
110kg x4
belt on
130kg x4
Loose briefs on
155kg 2x3
175kg 4x3
old knee wraps on
190kg 2x3 - smashed

Close Grip Bench: (all paused)
60kg x5
80kg x5
100kg 5x5

Dumbbell Bench (all paused and taken deep):
30kg 5x10

Beltless Squats:
60kg x5
90kg x5
120kg x3
135kg 5x3

Hanging Leg Raises:
3x10

Definately one of the hardest days so far. Having a viral infection is making things really tough. Today's the first day I've been able to eat more than 2 meals in about a week. I'm hoping to get 6 hours of sleep tonight because I've been getting less than that since Tuesday.

Life sucks. Build a bridge and get over it.

Hanley

Week 2, Day 4 (the half way point)

Chins: (palms facing me)
3x12 w/ pauses at the top

Behind the neck press:
20kg x5
40kg x5
50kg x5
60kg x5
65kg x5
70kg x3

Incline bench:
70kg x4
80kg x4
90kg 4x4

Rolling dumbbell extenstions:
15kg 'bells 5x10

Shrugs:
60kg x12
100kg x8
120kg x8 (all double overhand, no straps to here)
140kg x8 (all with straps from now)
150kg x8
160kg x8
170kg x8
180kg x8

Chuck V Rows w/ rope:
2x10

All of the above was done in less than an hour. I didn't stop moving for the whole session. Fcuking WRECKED.

tribulus

How are the DOMS and Joint pain, less this time around?

Any sheiko session done in less than hour is deserved of an XL BK Bacon double cheese, or meal no. 6 as I call it! Actually just any sheiko session...

Hanley

tribulus wrote:

How are the DOMS and Joint pain, less this time around?

None at all. My hips was screwed after the first week, took my beltless squats WAY in, shoulder stance, as to heels and no pain now.

My right knee's a bit inflammed, I've ice on it at the moment. Elbows feel grand again after the pain of week 1. It really is freaky.

How's your body feeling now??

tribulus

Hips are better now, they should be fine only squatting 1x a week, RDL's make my hams feel a lot better.

Shoulder is good, clean bill of health basically.

Hanley

Good man. I bet you feel like you can walk thru walls now???

tribulus

Haha to an extent, it would probably help if I could lift some decent weights lol.
There'll be some good sessions on the weekend coming up, you should get in for saturdays!

Finally getting around to ordering my gear this week, really need my own CC.

Hanley

Yeah I'll be getting in on saturdays after I finish Sheiko to squat. I'll be goign in early tho cos I don't wanna screw up the usual rotation. So if you're up for 11.30 starts I'll squat with ya!!

It'll be interesting to see what happens when I put on the real gear. I've basically 5 weeks of gear work. Final week's obviously gonna be an opener or something, so 4 REAL weeks...

I dunno what to do. Maybe wraps only week one to a max set of 5, suit with straps down and try to find depth on week 2 with wraps, then 2 weeks straps up. Thing is I'm gonna shorten down my starps so I kinda want a few more weeks working it in like that.

Week 1: straps down w/wraps
Week 2: straps up 3x3
Week 3: straps up x3
Week 4: straps up w/wraps x3
Week 5: opener

maybe something liek that.

tribulus

Sounds good, are you still 97kg or thereabouts? It's gonna take a lot to get down in the centy, more bodyweight+tighter straps, there'll be some crazy pop off it too though!

I'm rack pulling on sundays but I'll switch to saturdays if there's not much of a bench rotation on sundays?

Hanley

Yeah I was 97 at the weekend. I reckon it's gonna take 220 and then some to get down with wraps. Possibly more. We'll see what happens!!

I reckon my squat work when I finish sheiko'll be;

Gear squats
heavy leg press
pull thrus
weighted core work

That'll probably be it! hit what needs to be hit like.

The trick to Sunday is again, get in early. I'm gonna shoot to be there from about 11.30 to get warmed up and get some extra lat work done before starting. No one usually starts til about 12.15 or even a bit after liek.

Orrr you could just rack pull on sunday morning? I guess you wanna bench in the group tho. Actually yeah do that. Bench sunday!

Hanley

http://www.youtube.com/watch?v=E7D31FNy3WE

190kg x3 squat from Sunday.

Cutting it close on depth but they were ok. Bar speed was savage.

tribulus

Very quick and easy.

I was wondering why you only had the one spotter, then I saw who it was

Hanley

Week 3, Day 1 - 6am squats

Beltless Squat:
60kg x5
80kg x5
110kg x5
125kg 2x3
145kg 5x3

3 Board Bench:
60kg x5 (full rom)
80kg x5 (full rom)
100kg x5 (full rom)
120kg x3 (3 Board)
140kg 6x3 (3 Board)

Dumbbell Bench:
32.5kg 'bells 5x10

*supersetter with*

Face Pulls:
5x12

Beltless Squats:
60kg x5
90kg x5
110kg x5
125kg 5x5

That was a nasty nasty day. I have SO much on today that I had to get into train as earlier as possible and it wasn't even 7am by the time I'd started the 145kg sets of squats.

All of the squats wre buried and close stance today.

The second round of 125 5x5 was the hardest of the whole cycle so far. I was totally wiped and it was a constant battle to keep going.

My PR off 4 boards is 145kg x5, and I hit 140 5x3 off 1 board lower today for relatively easy reps so I'm looking REALLY good there.

Big lifts today.

Hanley

I've had such a vicious headache since about 8am this morning, today was NEVER going to be fun.

Week 3, Day 2.

Pulldowns:
3x15

Sumos:
65kkg 2x5
115kg x5
135kg x5
160kg x3
180kg 6x3

Bench: (all reps paused)
60kg x5
70kg x8
75kg x7
85kg x6
90kg x5
100kg x4
105kg 2x3
115kg 2x2
120kg x2
120kg x3
115kg 2x2
105kg 2x3
100kg x4
90kg x6
85kg x8
75kg x10
70kg x12

Dumbbell Presses:
32.5kg x10
32.5kg x8

Rack Pulls: (beltless)
70kg x5
120kg x5
160kg x5
190kg x5

And that was it.

The sumos got better and better as the sets went on.

My bench is feeling SO strong like now. My best ever was a shaky 120x5 touch and go. I did 120x3 with loooong pauses today. The 21 sets of benching took it all out of me so the dumbbell presses just werent gonna happen. I'v edone 32.5kg 5x10 twice in the last week so when I failed on 8 in the secnd set I took it as a sign to shut it down.

The rack pulls were good. Only 20kg from the best I've ever managed. I reckon i was good for 10kg more on tnem too. So considering how badly my back is getting beat up every week I'm delighted to be even close.

Good session, strength's looking good.

tribulus

Ah the dreaded bench pyramid, did you puke this time?

Great work.

Hanley

Rough doesn't even begin to describe how I felt all day yesterday. I spent from about 2pm til 5 half asleep in my girlfriends house, then 6pm til about 11am this morning in my own bed. I think I got out of it once. I've eaten about 1000kcals at most over the since yesterday morning and have been getting dizzy spells all day so training was always gonna be fun today.

Week 3, Day 3.

Squats:
60kg x5
100kg x3
130kg x3
*briefs*
155kg x5
175kg 2x3
*wraps*
195kg 2x3

Close Grip Bench:
60kg x5
80kg x5
100kg 6x5

I shut it down there evn tho I shoulda done dumbbell presses, squats and abs. I just wanted to hit the 2 main lifts of the day. Know when to push, know when to back off.

Hanley

Here's a vid of the first set of 195kg (430lbs). Not the fastest or prettiest I've ever done, but considering how bad I felt today I was happy with them. Depth was really good too, which is always good.

http://www.youtube.com/watch?v=6EvQU5urd1Y

tribulus

It was hard to tell from where I was but they were sank right in, lol @ the talking afterwards.

Hanley

tribulus wrote:

It was hard to tell from where I was but they were sank right in, lol @ the talking afterwards.

YEah I was absolutely shocked how deep they were when I looked at them when I got home. Very happy with that to say the least!

Hanley

FINALLY an easy day. I've been waiting so long for this.

Week 3, Day 4

Bench: (all long pauses)
60kg x5
90kg 5x6

Rolling Dumbbell Extenstions:
17.5kg 'bells 5x10

Shrugs:
strict + double overhand
75kg x8
95kg x8
115kg x8
130kg x8
straps
150kg x8
power shrugs now...
170kg x8
180kg x8
190kg x8

Abs:
3x10

Nothing too special today. I dropped out the deadlifting movements cos my back's a bit fried from the heavy squats about 36 hours afer heavy rack pulls.

Tri strength is still on the up. Never used higher than 15kg 'bells before so to fo 5 10's with 17.5's was way cool.

Grip's coming along on the overhand shrugs. Still a long way to go tho. The strength thru my upper back is constantly on the up these days, should hopefully serve me well when it comes to locking out that big final pull on November 18th!!

Hanley

Week 4, Day 1. (The final stretch)

AM session

Beltless Squats:
60kg x5
90kg x5
110kg x3
130kg x3
145kg 7x3

3 Board Bench:
full range
60kg x5
80kg x5
100kg x5
3 Board In
120kg x3
140kg x3
140kg x0
140kg 2x5
140kg x3

I nearly vomited with disgust at myself on the board pressing. I got STAPLED with the second set of 140. I went so fcuking mad after it that I decided I was doing a few 5's to make up for it.

Actually some big PR's off them today, but I'm still p!ssed at missing that rep.

The squats were grand. Deep and pretty quick too.

PM Session

Dips:
bodyweight 5x8

Dumbbell Bench:
20kg x10
30kg x10
35kg 5x10

Incline Dumbbel Curls:
12.5kg 'bells 3x15

Face Pulls:
4x12

Chest Supported Rows:
4x12

Steep decline Sit ups:
bodyweight x10
10kg plate on chest 2x10
bodyweight x10

My dumbbell strength is definately moving in the right direction, but considering combined it's only 50% of my best bench there's a large scope for improvement. If I can push that up 20% or so I should see some big bench gains hopefully.

All the other stuff was just assistance I was slacking on.

All in all, good day. Strength's looking like it's at an all time high across the board.

Hanley

Back in Hercs today. It's been a whilie since I deadlifted in there. I forgot the difference having a good bar makes.

Week 4, Day 2. (Almost there)

Sumos:
60kg 2x5
110kg x4
135kg x4
155kg 2x3
175kg 3x3
190kg 3x2

Bench: (all long paused)
60kg x5
70kg x5
85kg x5
100kg 2x5
110kg 5x4

Dumbbell Bench:
30kg 'bells 5x10

Rack Pulls (beltless, from right below my knee):
70kg x5
120kg x5
150kg x5
180kg x3
200kg x5 (with reps in the bag)

Good Mornings:
60kg x5
80kg x5
100kg 3x5

Ultra wide neutral grip pulldowns:
worked up to a max set of 12 over 5 sets

Pulldowns with hands facing me, shoulder width apart:
Worked up to 2x15 over 3 sets
Drop back, max set of 20 reps

I had been a bit worried about my deadlift strength but it's looking like it's probably a bit ahead of where I was hoping for it to be at this point. I was insanely quick off the floor today. THe bit of atmosphere and a sharper bar to lock my grip into really helped. Based on today I reckon fully rested my raw sumo pull's at PR levels now.

Lockout strength is on the way back to it's peak. I'll probably keep working with 5's out of the rack from my knees as a second movement for the next 4 weeks. I'll drop it to 180kg next week and hopefully work up to 215-220x3 about 3 weeks out from the comp and knock them on the head there. If I can hit that beltless I know my lockout's strong enough for 260kg. I know my hips have come on a bit from my last max attempt too so if all goes to plan, 250+ is on the cards.

Benching was grand as usual. I felt a bit off but I've really been pushing the bench cycle this time and I hit a big enough PR last week with 120x3 paused after 11 prior sets so I would imagine fully recovered I'm looking at PR strength levels there too.

I think I've a better idea of where I'm at after today and I'm pretty happy with my progress over the course of the cycle. Now it's just a matter of getting into my deadlift gear from 17/10 and getting used to some heavy weight again.

Things are going well.

tribulus

Going by IPF rankings, I think top 8 in the world would be a fair statement after November, :eek:

Hanley

Yeah we'll see. Fingers crossed.

I'm squatting with Ger at 10.30am tomorrow so I'll be around if you're goonna be in. It's gonna be a realy long and bloody one so I'm getting in that bit earlier.

tribulus

won't be in on Sundays for the next while.

Hanley

Week 4, Day 3, (One to go)

AM session

Squats:
60kg x5
90kg x5
110kg x5
130kg x5
briefs
155kg 2x3
175kg 3x3
wraps
200kg x5

Close Grip Bench (all reps paused):
60kg x5
80kg x5
100kg 7x5

Dips:
Bodyweight 5x6

Pulldowns w/ v-handle:
6x12 working up

PM session

Dumbbell Bench:
27.5kg x10
35kg 5x10

Beltless squats:
60kg x5
90kg x5
110kg x5
140kg 5x3

Face Pulls:
2x15

Seated Dumbbell Powercleans:
10kg ‘bells 3x15

Decline Sit Ups:
Bw x10
10kg on chest 3x10
bw x10

Well well well... what does one say? Squats were absolutely sick. I really hit them perfectly today. Right now 200x5 means I’m good for 220-225x1 in the briefs and wraps combo. And consdiering my best ever squat was 220 in a suit 2 sizes smaller, I think I’m looking real good there.

Benching was super fast. First time I’d paused the close grippers in a few weeks, and I did it mainly because I was really pushing it today. We had a great rotation going on hte bench so it was pushing everyone along. Bar speed was VERY VERY fast.

Other than that, just bits and bobs. Dumbbell benching has come on really well. Probably would be about time to step it up to the next ‘bells if the cycle wasn’t finished. I’ll be holding onto them right up to the peak tho so I reckon I’ll step it up to the 37.5kg’s next week.

All in all, thriving.

Malteaser!

Hanley wrote:

Week 4, Day 3, (One to go)

AM session

Squats:
60kg x5
90kg x5
110kg x5
130kg x5
briefs
155kg 2x3
175kg 3x3
wraps
200kg x5

Fvcking AMAZING, I'm so bummed i didn't get to see it!!

I'm getting really excited about your competition now, Trib is right, you're gonna own it!!!

Hanley

Well here it is for anyone that would like to see it

200kg x5 http://www.youtube.com/watch?v=4MCCLixe1s8

tribulus

Awesome, got the straps shortened yet?