The Miseducation of Jimbo Slice

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.

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 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??

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

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.

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!

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.

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.

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!!

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.

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.

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.

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

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