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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

Last day before next weeks deload today, so I decided to go big.

Beltless Squat:
60kg 2x5
80kg x3
100kg x3
120kg x3
140kg x3
160kg x6 - PR
*add in wraps and belt*
170kg x5 - PR
180kg x5 - PR

Pause Squats:
100kg x5
120kg x5
140kg x5 - PR

Pull thrus:
3x15

My squat's definately moving in the right direction. I think lots of volume with squatting movements over the last few weeks has really helped. As has all of the ultra wide sumo work.

The 180x5 in wraps was a MAJOR PR, they were all sunk in deep. Earlier in the year I did 180x3 all to parrallel and they just about killed me.

I still feel like there's more to come from my beltless, wrapped AND paused squatting so I'm feeling really confident at the moment.

I used a Beck Wrap (ala Jason Beck) today for the first time and it frickin ROCKS.

Great day.

Hanley

160kg x6 beltless

https://www.youtube.com/watch?v=2K3p8El-8kI

180kgx5 wrapped

https://www.youtube.com/watch?v=lxGza_XdDVk

Hanley

Bit of a deload today....

Dumbbell Bench:
20kg 'bells x12
30kg 'bells x8
37.5kg 'bells x6
45kg 'bells x6
50kg 'bells x6 - PR
40kg 'bells x12

Front Plate Raises:
20kg 5x15

Chuck V Pulldowns:
6x12, going up in weight each set

Chest Supported Dumbbell Row:
20kg 'bells 5x12

Rolling Dumbbell Extenstions:
15kg 'bells 3x15

EZ Bar Curls:
35kg 3x15

Some nice high rep stuff to get the blood flowing today. Happy with the dumbbell strength. I've been training it hard over the last few months and it's really starting to come on. I'd like to press 55kg x6 before the year's out.

Malteaser!

Good work with the DB bench, seems like I'm saying that a lot these days...Clearly you're doing something right!!

Keep up the good work!!

Hanley

I need to look up the meaning of "deload". It's not that I've been training hard this week, I jsut can't resist the tendancy to work up. I guess that's a good thing tho. It's telling me my body is in good shape...

Beltless Speed Pulls (conventional):
60kg 2x5
100kg x3
140kg 4x2
*work up*
160kg x1
180kg x1
200kg x1
210kg x1 - Beltless PR
*belt*
222.5kg x1 - All time conventional PR

Stiff Leg Deads:
100kg 3x15

Shrugs w/ 2 sec. pause at top:
100kg 3x15

So yeah.. worked up on the deads. This time one year ago I missed 190kg beltless. And I pulled the 210 with loads in the bank. I was gonna work up and equal my belted PR but I said **** it, I'd come this far I may as well go for an all timer and threw my belt on.

Not a bad session considering I haven't pulled a single rep conventinoal in the last 3 months.

mack1

Monster! Congrats on the PRs, hugely impressive weights!

Hanley

mack1 wrote: »

Monster! Congrats on the PRs, hugely impressive weights!

Cheers, it's still about 30kg off my best ever pull tho.

Anyways today...

As many pushups as possible in 2 mins - 60

Hanley

Bench:
Bar xreps
40kg x5
60kg x5
80kg x5
100kg x13 - PR

Floor Press w/ chains: (7kg at the bottom, 15 at the top, all posted number EXCLUDE chain weight)
60kg x3
80kg x3
90kg x3
100kg x3
110kg x5

Pulldowns: (palms facing me)
3x12 working up
1x15 drop back set, then droppsetted and 1x20

Seated Cable Rows:
3x10

Seated Shoulder Press Machine:
70 x10
75 x10
80 x10
85 x10

Skull Crushers w/ ez bar, all posted numbers EXCLUDE bar weight:
20kg x12
30kg 3x12

Curls w/ ez bar, again exluding it from posted weight:
30kg 3x12

Seated Dumbbell Curls:
15kg x12
17.5kg x10
20kg x8

Was down for a bit of a deload today so I just took 100 and repped it. Previous best was 11 I think about 2 months ago, so I guess I've improved.

The floor presses with chains are something I'm gonna work on for the next 3 weeks. Hopefully bring up my top end some more and get the feel for grinding out reps.

My 42 Katana is on the way. This could be a wildy stupid move on my behalf, but if it comes together it'll be kickass.

BossArky

Hanley wrote: »

Bench:
100kg x13 - PR

13, unlucky for some. Nice one.

Hanley wrote: »

Floor Press w/ chains: (7kg at the bottom, 15 at the top, all posted number EXCLUDE chain weight)

Any idea what weight the chain adds when arms fully extended?

edit - I guess 7 and 15kg as you say??

Hanley

^^Haha yup

You wouldn't believe the effort we went to find that out. We weighed each chain, counted all the links in it, divided the weight by the links, set the chains back up on the bar, counted the links on the floor at lockout, subtracted it from the total links, multipled it by link weight and then by 2 to get total top end weight. Then for bottom end we counted the links NOT on the floor, multiplied it by the weight of a single link, and then multipled it all by 2 to get total weight in the bottom poisiton.

And now I'm gone all crosseyed from thinking about all that again.

JayRoc

So no palpable carryover from the push-ups then?
If you're banging out 13 with the ton then I guess obviously not...

BossArky

Hanley wrote: »

^^Haha yup

You wouldn't believe the effort we went to find that out. We weighed each chain, counted all the links in it, divided the weight by the links, set the chains back up on the bar, counted the links on the floor at lockout, subtracted it from the total links, multipled it by link weight and then by 2 to get total top end weight. Then for bottom end we counted the links NOT on the floor, multiplied it by the weight of a single link, and then multipled it all by 2 to get total weight in the bottom poisiton.

And now I'm gone all crosseyed from thinking about all that again.

haha, good work!

Hanley

JayRoc wrote: »

So no palpable carryover from the push-ups then?
If you're banging out 13 with the ton then I guess obviously not...

As in pushups being a determinent of max strength? nahhhh.

Sure look at Waltor's pushups, he did like double and a bit the amount of mine, but I out bench him.

Hanley

Today was the annual Hercules Gym Club Championships. It's basically where bragging rights for the next 12 months are established...

Anyway I went down with the intention to just spot and load today but got roped into doing the weightlifting comp after the powerlifting was over. The majority of the clubs weightlifters weren' there because there was something else on, so afterwards all the powerlifters decided to do it for the laugh. I probably wouldn't have entered it other wise...

I ended up power snatching 80kg and power clean and jerking 105kg. PR's on both counts there without training them for the last 6 mtnhs so that was cool!

Hanley

I was operating off about 5 hours sleep, a full week of exams and a day of spotting and loading before I went to work yesterday today, so training was rough. Pushed thru and got some sh!t done tho.

Squat:
60kg 2x3
100kg x3
120kg x3
140kg x3
160kg 3x5

Front Squat:
60kg x8
80kg x8
90kg 2x8
100kg x8

Stiff Leg Deadlifts:
105kg 3x15

Standing Abs:
green band 5x12

My squat's still coming along. I changed a couple of things on the last set and it was by far my best. I'm gunning for 170 next week. Once I get that I'll go into gear from then until IDFPA nationals. I've no idea where my geared squat is, but I'd nearly be certain it's way ahead of anything I've done before.

Hanley

160kg x5, 3rd set

https://www.youtube.com/watch?v=NQiLWiR-GlA

Malteaser!

Hanley wrote: »

Today was the annual Hercules Gym Club Championships. It's basically where bragging rights for the next 12 months are established...

Anyway I went down with the intention to just spot and load today but got roped into doing the weightlifting comp after the powerlifting was over. The majority of the clubs weightlifters weren' there because there was something else on, so afterwards all the powerlifters decided to do it for the laugh. I probably wouldn't have entered it other wise...

I ended up power snatching 80kg and power clean and jerking 105kg. PR's on both counts there without training them for the last 6 mtnhs so that was cool!

You're forgetting to mention that you came second overall in a competition you hadn't even planned on competing in and that you won another awesome trophy!!!

Hanley

Malteaser! wrote: »

You're forgetting to mention that you came second overall in a competition you hadn't even planned on competing in and that you won another awesome trophy!!!

Hahaha yeah.... go me I suppose!

Hanley

Bit of a crap workout today.

Speed Bench w/ doubled mini bands:
60kg x5
70kg 8x3

Dumbbell Press:
35kg 'bells x6
42.5kg 'bells x6
50kg 'bells x3, x6, x4, x3

Military Press:
20kg x8
40kg x8
50kg x8
60kg 2x8

Chins (palms facing away):
bodyweight 5x6

Some backround, I'm right in the middle of my final year xmas exams at the moment. I was in the library from 9.30am until 1.30pm and in an exam from 2pm til 4pm. I've had maybe 2 meals between getting up and the gym at 8pm. I've basically been in colleg from 9/10am til 8pm for the last week and then staying up late again afterwards to study, it's starting to take it out of me now.

The bar speed on the benching was fantastic. But I absolutely died when it was time for the dumbbells. I manhandled the 35 and 42.5's with no bother, but once I tried the 50's I absoluely could not hold on with my left hand. I really don't know what was going on. I've never felt as unsafe in the gym. I was basically pressing 50kg bells over my face when I had no control over them. Hence the *ahem* varied rep ranges. Still, 50x6 equals my PR so can't complain really.

The MP's were good, but I died half way thru the 2nd set with 60kg and ended up push pressing the last couple. Probably a result of the heavy benching and oly lifting on Friday and Saturday.

Chins are something I've been slacking on, so I'm gonna try and bring them back up to par.

That's it. Now back to studying...

Malteaser!

Hanley wrote: »

Hahaha yeah.... go me I suppose!

Quit being so modest would ya?? You did a good job!!

Hanley wrote: »

Bit of a crap workout today.

Speed Bench w/ doubled mini bands:
60kg x5
70kg 8x3

Dumbbell Press:
35kg 'bells x6
42.5kg 'bells x6
50kg 'bells x3, x6, x4, x3

Military Press:
20kg x8
40kg x8
50kg x8
60kg 2x8

Chins (palms facing away):
bodyweight 5x6

Some backround, I'm right in the middle of my final year xmas exams at the moment. I was in the library from 9.30am until 1.30pm and in an exam from 2pm til 4pm. I've had maybe 2 meals between getting up and the gym at 8pm. I've basically been in colleg from 9/10am til 8pm for the last week and then staying up late again afterwards to study, it's starting to take it out of me now.

The bar speed on the benching was fantastic. But I absolutely died when it was time for the dumbbells. I manhandled the 35 and 42.5's with no bother, but once I tried the 50's I absoluely could not hold on with my left hand. I really don't know what was going on. I've never felt as unsafe in the gym. I was basically pressing 50kg bells over my face when I had no control over them. Hence the *ahem* varied rep ranges. Still, 50x6 equals my PR so can't complain really.

The MP's were good, but I died half way thru the 2nd set with 60kg and ended up push pressing the last couple. Probably a result of the heavy benching and oly lifting on Friday and Saturday.

Chins are something I've been slacking on, so I'm gonna try and bring them back up to par.

That's it. Now back to studying...

I'm surprised you've even been able to make it to the gym in the first place with the amount of sh!t you've have going on!!!

tribulus

I know the feeling, going on 28 hours since I last slept...

Hanley

I'm officially deader than ever now. I was in the library at 10am and I left somewhere around 8pm.

The plan now is to chill til about 11.30/12 and study until 2am ish. Exam's at 10 tomorrow so once that's finished it's back home for a nap before I head to Hercs at 5.

The joys of training for a natinoal championship during the middle of exams in the final year of your degree.

Hanley

Again, another tiring day so I could down the volume a bit. Only 2 days of this left....

Sumo Pulls:
60kg 2x5
100kg x5
120kg x5
140kg x5
160kg x5
180kg x5
200kg x5 -PR
210kg x4 -PR

Rack Pulls (1-2" below knees):
120kg x3
150kg x3
170kg x3
200kg x3
220kg x3

Power Snatch:
40kg x3
50kg x3
60kg 3x3

Barbell Curls:
20kg x10
40kg 3x10

Big day on the deadlifts. The first reps of all the sets were super quick with a great pop. On the later reps my feet were sliding about all over the place. I dropped 180kg on my little toe so I was a bit cautious after that.

Could really feel the increased leg drive off the floor so things are looking real good there.

tribulus

Nice, no wide collars? Beltless?

Malteaser!

I'm not gonna lie to ya Bob, i can't frickin wait for this exam season to be over!!!

Hanley

tribulus wrote: »

Nice, no wide collars? Beltless?

Nope, plates in comp position. I wore a belt for the 200 and 210. No point going without them at this stage. The goal's been to pull a good 220x3 raw before sticking on the suit. That should leave me good for 235-240 raw so I'd definately be gunning for the big 260 come comp time.

Hanley

Bench:
60kg x5
80kg x5
100kg x3
110kg x3
120kg x3
125kg x4 - PR
130kg x2 - PR

*spent abotu 15-20 mins trying to get into my brand new Katana, it was a horrible squeeze and never did managed to get the arms seated perfectly, gonna try stretch them out over the next week. If I can get it to work it'll be killer.*

Floor Press w/chains: (7kg on the bottom, 15 on the top)
60kg x5
80kg x5
100kg x3
110kg x3
115kg x4 -PR
*chains off*
100kg x12

Seated Shoulder Press Machine:
60 x10
70 x10
80 x10
90 x10
100 (full stack) x12 -PR

Dead Hang Chins:
Bodyweight 5x5

Skull Crushers w/ parrallel grip tricep bar:
20kg x10
25kg x10
30kg x10 (+ bar weight on all sets)

Reverse Curls:
20kg x12
30kg 3x12

I should hit more with 125 and 130 but I kept losing the bar back wards over my face. The speed on the first couple of reps is really good. I can definately feel myself accelerating all the way thru where the bands were resisting for the last 3 weeks.

My floor press continues to climb. I lost the 5th rep on 115 towards my face (notice a pattern?). I really need to sort that out.

My Katana is proving troublesome. I've only really got 4 weeks to train in it from now. I can't get it on properly next week I might have to put it on the back burner til after the nationals and work in it coming up to the Euros. Hopefully I'll get it stretched out and seated properly for next week. If I do get it to work then it's gonna be crazy. The chest panel's a good 1 and a half inches smaller than on my f6. I wouldn't be surprised if it takes 180+ to get it down.

My raw bench is up and continuing to climb, my board numbers are higher than ever and my speed work's really on form. I HAVE to be at PR shirted levels now too...

tribulus

I was f*ckin gassed from trying to get that thing on, sure even the big man couldn't get the wrinkle out!

Hanley

tribulus wrote: »

I was f*ckin gassed from trying to get that thing on, sure even the big man couldn't get the wrinkle out!

you probably should've included it in your log as part of your workout too...

I'm getting a bit of movement on the sleeves. I put the twinlab creatine tube in one of them last night and soaked down around the base of it and let it stretch out. I did the same to the other arm this AM....

brianthebard

Nice work on the deads and good luck with the exams, final year can be a killer.