The Miseducation of Jimbo Slice

Leon11 · 08-10-2007 10:00PM

excellent work there

walt0r · 09-10-2007 02:42PM

Beast of a man.

Hanley · 09-10-2007 07:52PM

Week 4, Day 4.

Behind the neck press:
20kg x12
30kg x8
40kg x5
50kg x5
60kg x5
65kg x5

Incline Bench:
60kg x4
80kg x4
90kg 6x4

Rolling Dumbbell Extenstions:
20kg 'bells 3x10

Shrugs:
strict + double overhand
70kg x8
90kg x8
110kg x8
130kg x8
straps + power shrugs
150kg x8
180kg x8
200kg x8

Hammer Curls:
15kg 'bells 4x15

Well, once again, c'est fini.

BossArky · 09-10-2007 11:19PM

Hanley wrote:

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

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

Nice one there. So what is the plan from now until before your competition?

Hanley · 10-10-2007 11:03PM

BossArky wrote:

Nice one there. So what is the plan from now until before your competition?

Cheers!!

I don't really do plans too much... I have a rough idea of what I'll do but it's not set in stone. It'll be something along these lines:

Squat - 5 weeks of training left
1) Work up over the next 4 weeks in my comp suit with heavier and heavier weights, maybe go close to a 2nd attempt for a rep or 2 in week 4, then hit my opening weight in week 5.
2) Leg Press HEAVY, I've always found this to help in the last few weeks of comp prep
3) some light hamstring work, just to keep them awake
4) Heavy core work. Squat suit = more weight than normal training weights so a strong core is REALLY neccessary

Deadlift - 4 weeks
1) do some medium heavy pulls next week, one heavy set of 3 probably
2) beltless rack pulls from below my knees, sets of 5, start at 190 and work up to 210+ over the next few weeks
3) Shrugs
4) Lat/upper back
5) hammer curls prolly, some form of bi work at least

Heavy Bench day - 5 weeks
1) work up to a heavy raw single each week, then work with the shirt loose for the first few weeks and progressively tighten it up, opener at the end of week 5. Hopefully a second attempt single in week 4
2) heavy lockout work off 2 diferent height boards (depending on the shirt work, if it was heavy slow grinder reps then I won't go super heavy off boards). the goal is to do at least 170kg off 4 boards for 1 rep
3) Lats and upper back (the usual!)
4) Hi-rep pushdowns

Light Bench Day - 4-5 weeks
1) Dynamic effort bench, 60/65/70% 3 week wave
2) Dumbbell Bench Press 3x8-10 (I want to push at least 40kg 'bells on these before comp)
3) Military Press 3x10
4) some form of dumbbell extenstions
5) Lats and upper back again

Again, all is subject to change. And it's entirely possible I won't do anything remotely similar to that. I tend to think and work best in the gym when I can see why I'm missing lifts and what's going on, and then pick assistance exercises as neccessary.

I wonder if any of the above will make sense to anyone. Cos I don't think it even makes sense to me.

Hanley · 11-10-2007 06:26PM

Bench w/bands (the band were doubled mini's with an extra loop on the bottom):
60kg x5
70kg 3x3
75kg 5x3 (bar speed was quite good on all of these

Dumbbell Bench Press:
37.5kg 'bells 5x10

Dumbbell Rows: (no straps)
30kg 'bell x15
40kg 'bell x15
45kg 'bell x15
50kg 'bell x20

Pushdowns:
1/2 stack 1x20

Seated bent over dumbbell raises:
12.5kg 'bells 3x15

I wanted alot of band tension today so I choked them up a big tighter than normal. There was tension all the way thru really so it was hard. I'll probably go bands and chains next week, chains only the week after, and then straigth weight.

Dumbbell benching contiunes to go up. Hopefully hit 40kg for 10's next week.

I tore a callous shrugging on Tuesday so the rows hurt like hell. Happy enough with where they're at at the moment tho.

tribulus · 12-10-2007 01:11PM

Hanley wrote: »

I wanted alot of band tension today so I choked them up a big tighter than normal. There was tension all the way thru really so it was hard. I'll probably go bands and chains next week, chains only the week after, and then straigth weight.

How'd you set them up in the rack? Actually explain choking to me again, I forget and get it mixed up with the chains.

When you getting in the shirt, next week?

Hanley · 12-10-2007 03:00PM

Ohh it's hard to explain.... Lemme try it out.

You know the way you normally set them up doubled under the leg of the rack? Well instead of just having them looped under, you feed them thru again. So it's like a full loop around it, instead of it just sitting under the leg?

I'll stick the shirt on this weekend. Not sure whether I wanna squat or bench tomrorow tho to be honest. I think I'll probably bench tomorrow because at least that way I won't be rushed on saturdays when it comes to wrapping up etc and I can just work at my own pace...

What time are you training tomorrow?

Hanley · 13-10-2007 03:40PM

First day back doing some heavy raw benching today.

Bench:
60kg x5
80kg x5
100kg x3
110kg x3
120kg x1
130kg x1
135kg x1
137.5kg x1
120kg 2x5, 1x4
100kg 3x8

Seated Shoulder Press (machine):
3/4 stack 3x15

Chest Supported Row:
4x15

Pushdowns:
greeen band 4x30

*supersetted with*

Seated Dumbbell Curls:
12.5kg 'bells 4x15

Since I haven't been doing any real 90+% work cos of sheiko the heavy weights FEEL heavy but the 80-85% ones are cake. My rep strength is WAY up. 120 2x5 is a set and rep PR. I worked up to a 2.5kg PR on the singles too so that's encouraging. 140 will go next week too.

Other than that it was just bits and pieces. Not gonna push the accessory stuff too hard at this point. I jsut gotta bring it all together for the comp.

Hanley · 14-10-2007 05:20PM

Bit of an easy day today.

Speed Pulls: (no belt)
60kg 2x5
100kg x5
150kg 8x1

Leg Press:
150kg x15
200kg x15
250kg x15
280kg 5x15

Powercleans:
40kg x3
60kg x3
80kg x3
90kg x3
95kg x3
100kg x1
105kg x1

Roll outs:
5x8 or somethig like that.

First day doing power cleans in literally 6 months, so it was nice to equal my PR. Form's a bit off so I'd be expecting to go 110+ when I get back into the swing of things.

Trib showed me how to do roll outs right today. God damn, theyre nasty.

tribulus · 14-10-2007 05:28PM

I never said it was the right way but whatever way it is, it works! Let me know how the two lads get on.

Hanley · 17-10-2007 07:28PM

Sumos:
60kg x5
100kg x5
140kg x5
180kg x3
*suit on, straps down*
200kg x3
*straps up*
215kg x3
225kg x3 (with reps in the bag)
225kg x2 (Bar got out in front of me on the 3rd)

Fat man rows:
bodyweight 5x12

Pulldowns: (palms facing me)
3x15

Not all that impressed with my deadlifting today. The bar speed on the first reps of the 225's was sick. REALLY fast, but as I got to the 3rd it was like I just died. I think I'm just not conditioned to pullheavy weight for reps at the moment.

I compared a vid of the 225 today to one where I pulled a 230 single (same workout I hit 250 in) and it absolutley blew it away speed wise. So once the first rep contiunes to be strong and fast, I'm happy.

PM session

Sumo rack pulls from my knees:
60kg x5
110kg x5
140kg x5
160kg x5
180kg x5
190kg x5
200kg x5
210kg x5 (with 3 or 4 reps left)

RDLs:
60kg x10
100kg x10
140kg 3x10

Hammer Curls:
15kg 'bells 4x15

The sumo lockouts are something I haven't done. I tried to get into the same positino I would be in if I was trying to lockout in a full pull and they felt quite strong. I'm gonan try and build tthem up to abotu 220 over the next 2 weeks.

The RDL's were pretty harsh on my upper back, probbly because of all the pulling I did today already.

Althought today didn't go to plan, I'm quite happy with things.

Hanley · 19-10-2007 08:22PM

Bench:
60kg x5
80kg x5
100kg x5
110kg x3
120kg x1
130kg x1
135kg x1
*shirt on*
150kg x3 (no touches)
160kg x3 (1 touch)
165kg x3 (1 touch)
165kg x1 (touched and paused)
155kg x2 ( both touched)

4 Board Press:
120kg x5
130kg x5
140kg x5
150kg x2

Seated Military Press:
60kg 3x10

Rolling Dumbbell Extenstions:
15kg 'bells 3x12

Pretty ****ing **** session. 165's is about 92% so I probably went too heavy tbh. Regardless everything was off. I set my shirt up really badly, seems WAY out of position. Had to take it off after the 160 and reset it. Groove wise I was all over the place. Flat as a pancake, touching too high, wrists falling behind elbows blah blah blah excuses.

One thing that did concern me was that every rep brought me close to blacking out. That doesn't normally happen. I was starting to get tunnel vision as the bar was hitting my chest, so that was a bit of a throw off.

My lockout strength is about 10kg down becasue I haven't been training it, hopefully it'l bounce back real quick and peak for the day.

So yeah, not the best of session, every single lift was a PR tho. Funny how it can be crap and still hit PR's eh?

Hanley · 21-10-2007 02:44PM

Squat:
60kg 2x5
100kg x5
130kg x5
150kg x5
*wraps*
170kg x3
*suit on, straps down, no wraps*
180kg x3
*straps up*
200kg x3
*wraps on*
210kg x3
*suit off, wraps on*
170kg x3
*belt only*
150kg x6

Leg Press:
200kg x12
250kg x12
300kg x20

Roll Outs:
3x10

Pull thrus:
3x15

Not a bad workout. First time back in my centurion, I forgot how much stopping power the thing has. They were like pause squats. Every rep was fairly slow, but still easy. It's like I was stuck in first gear.

I'm only noticing now how little actual volume was done in the suit, I'm disappointed with myself on that one tbh.

Anyways 2 weeks left of squatting so I still have a bit of time to set it right. I feel stronger than ever raw, so once I get used to the big of weight on my back I'll be grand.

Hanley · 23-10-2007 04:24PM

Neutral Grip Chins:
Bodyweight 3x12

Speed Bench:
70kg 2x3 (close)
80kg 2x3 (medium)
90kg 4x3 (pinkys on rings)

Dumbbell Bench:
40kg 'bells 3x10

Dumbbell Rows:
30kg x15
40kg x12
50kg x12
*straps*
55kg 'bell x12

Chuck V pulldowns:
5x12

Bent over lateral raises:
12.5kg 'bells 3x15

Grand little session. Used straps on the rows to save my grip for deadlifting tomorrow.

PR on the dumbbell bench, it's WAY stronger than it ever has been before.

Not really the sort of workout where big lifts happen, but it'll build towards later days.

Hanley · 24-10-2007 08:28PM

Sumos:
70kg x5
100kg x3
140kg x3
160kg x1
180kg x1
*suit on*
200kg x2
210kg x2
220kg x2
230kg x2
210kg x5

Sumo Rack Pulls from below my knees: (1 pin lower than last week)
120kg x5
160kg x3
180kg x3
200kg x3
210kg x3
215kg x5

RDL's:
70kg x10
100kg x10
150kg x10

Chest Supported Rows:
3x15

Barbell Curls:
30kg 3x15

All the pulls were nice and smooth today. Feeling alot more comfortable in the suit now. I'll take a flat week next week, 210 3x5 or something like that and then one more heavy double the week after and shut it down, that will take me to 10 days out.

Rack Pulls are well up on last week, 5kg more from about an inch lower =

I probably coulda forced out 8 as well. I'll bump them and the RDL's up 5-10kg next week and that'll be the last time that I do them before the comp.

Deadlift's actually looking pretty good now.

Hanley · 24-10-2007 10:09PM

Here's todays pulls http://www.youtube.com/watch?v=kWCyjZqPrN0

And Sunday's squats http://www.youtube.com/watch?v=rRGacfEvjZc

Hanley · 28-10-2007 12:49AM

Squat:
60kg x5
80kg x5
100kg x5
130kg x3
150kg x3
170kg x3
*suit on, straps up*
180kg x5
*wraps too*
200kg x5
215kg x4
200kg x5

Hanging Leg Raises:
3x10

Pull thrus:
3x15

I decided to leave the straps up all the way thru today because the suit was throwing me all over the place last week, I just wasn't at all comfortable in it, and as a result the squats sucked. This week was infinately better. I could hit depth with pretty much anything and the barspeed was awesome.

I wanted to do 215x5 but on the 2nd reps as I locked it out I almost lost the bar forward, as a result I was up on my toes fighting the bar to try and stop me from being pulled forward. This must have taken a good 5 seconds and my legs were shaking like jelly because of it. I reset and hit a good 3rd rep. Same bloody thing happend on the 4th. I went for the 5th but I just had nothing left to give. Not a big deal.

I could easily have take a step forward and reset but I wanted to learn how to fight to hold the locked out position because that's what you have to do in a comp. No point squatting a PR and getting reds because you took a step forward at the top is there??

The hanging leg raises were an attempt at taking my feet up to the top of the chinning bar I was hanging off. This turns the exercise into a totally differnt beast and unless you've super strong abs it's just not gonna happen.

All in all it was a good session. Previous best on the squats (apart from last week) was 210kg x2, so 215kg x4 was a pretty big PR. I think the initial number I had targeted is definately achievable now.

Hanley · 28-10-2007 07:59PM

AM session

Bench:
60kg x8
80kg x5
100kg x3
110kg x3
120kg x1
125kg x1
130kg x1
135kg x1
*shirt on, collar high no belt - loose*
145kg x5 (1 touch)
150kg x3 (2 touches I think)
*belt on, to hold collar in place - no jack*
155kg x2 (lost the groove, nearly lose it forward)
*belt off, high collar - loose*
155kg x3 (that's more like it)
*belt*
160kg x3 (better)
150kg x3

4 Board Press:
130kg x4
140kg x5
145kg x5

Standing Military Press:
20kg x10
40kg x10
60kg x10

Ok so I've found the groove with the shirt loose today. That was the main goal, to get comfortable with it. Still a bit unsure with the belt on tho. Considering I did 155x3 with the shirt choking me out 160x3 with it tight shoulda been cake, it wasn't really. I was skipping off the bubble that I need to sink it into.

Dropped back and took my time lowering the bar, made a HUGE difference. I was able to fight it into the groove and get some really good support.

4 Board strength's pretty much back towards its best and getting stronger each week. Looking good on that front.

PM session

Kroc Rows: (no straps)
30kg 'bells x12
40kg 'bells x12
50kg 'bells x20

Neutral Grip Pulldowns:
75kg 3x12

Chuck V Rows:
3x12

Pushdowns:
3x12

Big PR on the rows. Left side is still a bit weaker. But it's stronger than it was!!

Hanley · 28-10-2007 08:35PM

Someone on T-nation asked me to get a vid of my rows so I may as well stick it up here too http://www.youtube.com/watch?v=E-gwHEovmZQ

50kg x20, strapless

Hanley · 31-10-2007 08:46PM

Sumo Deadlits:
60kg 2x5
110kg x3
140kg x3
160kg x1
180kg x1
*suit on*
205kg x3
220kg x3
235kg x2

Sumo Rack Pulls: (from below my knees)
120kg x3
150kg x3
170kg x1
190kg x1
200kg x1
210kg x1
220kg x1
230kg x1
240kg x1
250kg x1

Stiff Leg Deadlifts:
60kg 3x15

Seated Cable Row:
3x20

That's all my heavy deadlifting done now. After the first rep of 235kg I was thinking "jesus, I'll pull 4 or 5 here". Then I quickly remembered I can't rep deadlifts. Bar Speed was great on the first rep, but body position and everything on the second was less than optimal so I shut it down there. Looks like it'll be my opener.

Rack Pulls were a 20kg PR which I'll gladly take. There was probably another 10-15kg in the bag but now's not the time to do anything stupid. I held the weight at lockout for about 10 seconds too, so my grip's good.

Not much else to add. The guys I were training with said it looked like I was good for 260kg judging by bar speed. Right now I'm not aiming that high, probably closer to the 255kg mark, but I'll take anything over 250.

tribulus · 31-10-2007 09:32PM

Obviously the other 8 lifts on the day might take their toll but f*ck, that's awesome, I can see 600lbs being hit as a gym lift soon after the comp.

Hanley · 31-10-2007 10:05PM

Yeah I'd love 600lb sometime soon. I can see myself taking 4-5 months out after this and just working the hell out of my raw strength.

I might run the Gillingham 5x5 squat and deadlift cycle. It's 16 weeks long so I might use it to prep for this years IPF champs and go after the best junior title. I haven't really decided yet to be honest.

tribulus · 31-10-2007 10:57PM

Hanley wrote: »

Yeah I'd love 600lb sometime soon. I can see myself taking 4-5 months out after this and just working the hell out of my raw strength.

I might run the Gillingham 5x5 squat and deadlift cycle. It's 16 weeks long so I might use it to prep for this years IPF champs and go after the best junior title. I haven't really decided yet to be honest.

IPF's in July, sweet, we should get a team together if a couple of other lads head down again.

There was only one good Junior there this year (and his friend who bombed with the Katana)

Hanley · 01-11-2007 12:00AM

tribulus wrote: »

IPF's in July, sweet, we should get a team together if a couple of other lads head down again.

There was only one good Junior there this year (and his friend who bombed with the Katana)

Haha yeah that would be awesome. A junior team!! Me, you and Ger. You'd have to stay at 90 tho....

You gonna train on Saturday morning? Shirt work again or what?

Hanley · 04-11-2007 02:08AM

Squats:
60kg 2x5
100kg x3
130kg x3
150kg x1
*wraps*
170kg x1
*suited and booted*
180kg x5
205kg x3
220kg x4
205kg x3

Hanging Leg Raises: (feet to the bar)
3x10

I was still feeling really beat up from deadlifting on Wednesday so I knew yesterday today was gonna be hard. Everything felt heavy and off until I got to 170kg, and to be honest after htat it was plain sailing.

All the 220's were spot on. Absolutely killed them. The first rep was super fast. That'll be my opener. On the 4th one the bar got way out in front of me so I ended up having to GM it which took a fair bit of energy out. Thankfully I was having the problems of nearly falling over at the top like I was last week.

Nothing else really, got in, hit my lifts and bailed. Time to start the deload now.

Hanley · 04-11-2007 04:51PM

Bench:
60kg 2x5
90kg x3
110kg x3
120kg x1
*Shirt on*
140kg x3
150kg x3
155kg x3
157.5kg x3
150kg x3

Face Pulls:
3x12

Sin é.

Hanley · 04-11-2007 06:57PM

157.kg x3 Bench http://www.youtube.com/watch?v=dS5p8dZdaq8

Hanley · 05-11-2007 01:04AM

A photo I snapped today... sitting between 96 and 97kg in it.

Malteaser! · 05-11-2007 01:08PM

Hanley wrote: »

157.kg x3 Bench http://www.youtube.com/watch?v=dS5p8dZdaq8

'Come on world champ...lets go...' lol!!

Good work on that, I (finally) looked at the video

you're getting crazy strong boy, I can't wait to see how you do at the worlds!!!!!

Hanley wrote: »

A photo I snapped today... sitting between 96 and 97kg in it.

Any excuse to show off eh?? You really don't look like you're nearly 100kg, not many people could get away with that!!:)

The Miseducation of Jimbo Slice

Comments