nav[aria-label="Primary Navigation"] { padding: 0; & ul { list-style: none; width: 100%; display: flex; flex-direction: row; justify-content: start; align-items: start; gap: 30px; padding: 0; & li { margin: 0; } & ul li { list-style: none; } } }

Child Item

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...

Find more posts tagged with

Quick Links

Comments

Hanley

All the planning is done. Now it's time to tie it all together. Game on.

Hanley

Deadlifts (conventional, beltless):
60kg x5
100kg x5
130kg x5
150kg 5x5

Stiff Leg Deads (going all the way to the floor):
130kg 3x6

Chuck V Rows:
warm up x15
Full Stack 3x15

Face Pulls:
4x15 (moving up in weight)

The deadlifts are still super light but I'm trying out something new on them. Instead of just pulling the reps, I'm trying to pull every rep as fast and explosively as possible. I'll get a vid up in a while so you can see what I mean.

The SLDL's are really hard, again something new I'm trying out.

Funny story tho... I was doing the chuck v rows and face pulls over near where one of the gyms PT's was working with a client. After I left he was straight onto hte cable machine doing chuck v rows and face pulls. You could see him experimenting with different elbow placements and how they affect the movement. I lol'd.... Fair play tho, it's good to see a PT with an open mind trying out new stuff!!

Hanley

https://www.youtube.com/watch?v=sg3596sqVGQ

Hanley

Weight: 99.8kg @ 5.20pm

Bench:
60kg x8
80kg x8
100kg 3x8

Incline Dumbbell Press:
30kg 'bells 3x10

Standing Press:
20kg x5
40kg x5
50kg x5
60kg x5
65kg 2x5, 1x4
45kg x12

Overhead Cable Extenstions:
3x15

Barbell Curls:
20kg x12
30kg x12
35kg 3x12

Seated Dumbbell Curls:
17.5kg 'bells 3x10

The benching was solid enough. Again it was flat backed with no real set up.

Got 3x10 on the incline presses this week, only got 1x10, 2x8 last week.

Decided to push the presses a bit. Heavy shoulder training isn't something I've done much of before so I'm gonna give it a lash and see how I get on over the next few weeks. The sets were done with a tiny bit of a dip.

Pretty good session in all. And an improvement from last weeks.

BossArky

I've started doing face pulls recently. Just wondering if I'm doing them correctly. In the last few pages of your log I cannot find much info on how you go about them.

What kind of weight do you do your face pulls at?
Pronated or neutral grip?
Aiming for nose, forehead or above forehead?

Malteaser!

BossArky wrote: »

I've started doing face pulls recently. Just wondering if I'm doing them correctly. In the last few pages of your log I cannot find much info on how you go about them.
What kind of weight do you do your face pulls at?

Pronated or neutral grip?

Aiming for nose, forehead or above forehead?

Hanley can't post atm but I've seen him do them and give me some pointers on 'em so hopefully I can help.

He normally holds the rope with the same hand position you'd use for pushdowns. He's always refered to it as a "feel" movement. You're not looking to move massive weight or hit PR's on it, so to that end weight isn't all that important. It should be challenging tho.

Generally the higher your hands the more upper back involvement there'll be. BUT that doesn't mean you have to aim for one specific spot every time you do them. Recently Hanley's been going for his nose with them (you shouldn't hit it tho!!). Pull back with your elbows and try to squeeze your shoulder blades together when you've reached full contraction. You should really feel it doing them like that.

Hope this helps.

BossArky

Ok, more or less what I was thinking.

I was reading about the grip somewhere and opted for neutral as opposed to pronated, so that I could get the rope back further.

Initially I found it awkward to get the stance angle correct to avoid toppling backwards or forwards.

Thanks.

Hanley

10/02/08

Box Squats (beltless, below //):
60kg x5
80kg x5
100kg x5
110kg 3x5

Front Squats:
60kg x3
80kg x3
100kg x3
110kg x3
115kg 5x3

Snatch Grip Press/OH squat/Drop Snatch:
20kg 2x5
30kg 2x5
40kg 2x3

Dead Hang Snatch:
20kg 2x3
30kg 2x3
40kg 2x3

Snatch Grip Deadlft:
80kg x3
100kg x3
120kg x3
140kg x3
160kg x3

Nice little workout. The box squats are definately hard. I can really feel my glutes firing hard to get me up. It'll be interesting to see what sorta carry over they have to my full squat and sumo pulls now.

I reckon combining the box and front squats should equal a bigger squat when I start back up doing them.

Just did some more oly work today, still trying to figure a few things out. One of the clubs lifters told me that the only major problem was that my elbows were in a bad position. Instead of having them pointing out, they were just in a normal sort of deadlift position. That's probably one of the reasons the bar's drifting out in front of me.

I also worked staying over the bar a bit more o nthe dead hang snatches and it made hitting a solid receive position alot better.

Sin e.

Hanley

11/02/08

Snatch Grip Press/OH squat/Drop snatch:
20kg x5
30kg x5

Drop Snatch:
40kg x3
45kg x3
50kg x3

Power Clean and Jerk:
50kg x3+3
60kg x2+2
70kg x2+2

Bench:
60kg x4
80kg x4
100kg x4
115kg 6x4

Close Grip Bench:
95kg 5x5

Paused Bench:
102.5kg x5, 4, 4

Pushdowns:
3x20

Pulldowns:
5x10

I did a bit of work on the oly lifts as a warm up. I'm getting alot more comfortable with the bar overhead in a snatch position.

The benching was solid enough. By the 6th set with 115kg I was starting to feel tired. The close grippers were ok, but the paused benching killed me.

A funny thing to note tho, on any reps I was close to missing, they were all at the top. I'm guessing all the full range work is giving me alot more power off my chest. I never used to miss up there so that's an encouraging sign if nothing else!

Hanley

13/02/08

Deadlifts:
60kg x5
100kg x5
140kg x5
160kg 5x5

Stiff Leg Deads:
100kg x6
140kg 3x6

Sumo Pulls standing on 3 inch platform:
60kg x5
80kg x5
100kg x5
120kg x5

Shrugs:
120kg x12
130kg 3x12

Seated Dumbbell Powercleans:
10kg x12
12.5kg 3x12

Things today were pretty good. I worked on arching my upper back a bit more today off the floor and the result was a much better spring up. Tis something to keep working on I think.

The stiff legs were hard, but didn't leave me as drained as last week. I think I'm getting some of my volume tolerance back.

And finally the sumo pulls are just something I'm trying out to bring up some extra hip strength without having to kill myself every week pulling wide. Hopefully that, the box squats and the extra ham and back strength from the convo work will bring my deadlift up a bit. Time shall tell.

Hanley

14/02/08

Bench:
60kg x8
80kg x8
105kg 2x8, 1x6

Incline Dumbbell Press:
30kg 'bells 3x12

Standing Press:
40kg x5
60kg x5
67.5kg 3x5
50kg x12

Rack Lockouts (Pin 29, about a 2 board height):
60kg x5
80kg x5
100kg x5
120kg x4

Overhead Cable Extensions:
3x15

Barbell Curls:
20kg x12
30kg x12
40kg 3x12

Seated Dumbbell Curls:
15kg 'bells 3x12

Looking back at this session, I'm starting to think that I'm doing alot of wasted volume. I'm not sure whether or not I'd be better just doing less exercises and hitting them harder.

I think I'm hitting the wall this week on my bench, was to be expected tho. I think I might take a full week of benching and let my body have a rest (I genuinely don't think I've taken a full week off upper body since sometime last summer so it might be a welcome break).

Then it's just drop back and build up again.

The rack lockouts are a keeper.

Hanley

17/02/08

Box Squat:
60kg x5
80kg x5
100kg x5
120kg 3x5

Squat:
60kg x3
100kg x3
120kg x3
140kg x3
*belt*
160kg x3
*wraps*
180kg x3

Cleans:
50kg x3
60kg x3
70kg x2
80kg x2
90kg x2
100kg x1
105kg x1
110kg x1
115kg x1 - PR
120kg x1 - PR

Box Squat 120kg x5 (last set) http://www.youtube.com/watch?v=ig72D150_qU
Clean 120kg http://www.youtube.com/watch?v=p-9L3Irb4d0

Hanley

20/02/08

Deadlift (conventional, beltless):
60kg 2x5
100kg x5
140kg x5
170kg 5x5

Stiff Leg Deads:
100kg x6
140kg x6
150kg 2x6

Sumo Pulls (standing on plates):
60kg x6
100kg x6
130kg x6

This was a surprisingly hard training session. Pulling 170x5 is no problem whatsoever, the bar speed is really good and remains constant across the sets. But I was concentrating on pulling as fast as possible the whole time in later sets so it really took alot out of me. I was very light headed by the time it got the stiff leg deadlifts and was probably taking approx. 4-5 mins rest periods between sets. But again, weight was not a problem. I'll get some vids up later so you can see.

Anyway, hopefully this high volume stuff will stand to me.

Hanley

5-7.30pm in hercs;

Box squat: (below //)
60kg x5
80kg x5
100kg x5
120kg x5
*belt*
130kg x5 -PR
140kg x5 -PR
145kg x5 - PR

Squats (work up, beltless):
60kg x3
100kg x3
120kg x3
140kg x3
160kg x3

Front Squats:
60kg x3
100kg x3
110kg x3
120kg 4x3, 1x5 - PR
Shrugs:
70kg x12
100kg x12
120kg x12
140kg x12

Delcine Abs:
10kg plate on chest, 3x8

Box squats were good today. Probably good for a bit more, but I'm going all out next week. The normal squats were all over the place form wise, not too surprised there, but strength's good so I'm happy with that. Front squats are improving every week, the last rep on the 5th set was a complete hospital rep, but whatever, another big PR.

Then... 8.30 til 9.30 in TF:

Bench:
60kg x4
80kg x4
105kg 6x4

Close Grip Bench:
95kg 5x5

Paused Bench:
90kg 3x6

Rolling Dumbbell Extenstions:
17.5kg 'bells 3x10

First week of my new cycle. Was supposed to squat yesterday and bench today, but it was my cousins rememberance mass on Sunday so that obviously took priority. The double up today was pretty hard to get thru. Especially considering I've had a really bad headache since I got up this morning. Ah well... What can ya do!!

Hanley

Deadlifts: (conventional, beltless)
60kg 2x5
100kg x5
140kg x5
180kg 5x5

Wide Grip Chins/Pull ups/Neutral Grip Pull ups:
bodyweight x6/6/5 in one long set

Pulldowns:
1x20

Done.

I squatted on Monday and did a fair bit of volume so I was still feeling a bit sluggish. The deadlifts felt harder than they should tho. It was only afterwards I figured out that they were up over 80% so I guess I shouldn't be too hard on myself?? As usual the first 3 sets were grand, only got hard on sets 4 and 5.

I just wanted to get a bit done for my lats since I was wrecked so I just ran thru some chins etc real quickly. Gonna rest up now, not training again til Friday.

Hanley

Weight: 101kg again.

Ehhh WTF??? A bit shocked by this tbh. About two weeks ago I started to just keep an eye on what I'm eating, up the protein slightly and tone down the chocs. I was 99kg at that point with a 38 inch waist and bf% of 18.

Today I was 37 inches around the bellybutton and between 16 and 17% bf. So measurements down, weight up. Very strange indeed.

Incline Bench:
60kg x6
70kg x6
80kg x6
90kg 2x6, 1x8

Rack Lockouts:
Pin 32 (about 6 inches off my chest)
60kg x5
80kg x5
100kg x5
120kg x5
130kg 3x5
Pin 33 (abotu 4 inches off chest)
100kg x5
120kg 2x5, 1x4

Seated Shoulder Press:
20kg 'bells x6
25kg 'bells x6
30kg 'bells x10, x7

Pushdowns:
Plate 7 5x10

Chest Supported Rows (wide grip, elbows out):
60 x12
80 x12
100 3x12

Barbell Curls:
40kg 5x10

My incline strength and shoulder strength are absolutely pathetic. They need serious work.

I hung around afterwards to spot some squats... It's not every day you see a 120kg guy catch some air time with 230kg on his back!!

Malteaser!

Hanley wrote: »

Weight: 101kg again.

Ehhh WTF??? A bit shocked by this tbh. About two weeks ago I started to just keep an eye on what I'm eating, up the protein slightly and tone down the chocs. I was 99kg at that point with a 38 inch waist and bf% of 18.

Today I was 37 inches around the bellybutton and between 16 and 17% bf. So measurements down, weight up. Very strange indeed.

That is strange!! It's been a while since you were 101kg, I've said it to you already, your waist really does look a lot narrower these days, and you definitely don't look that weight tbh, maybe it was just the day that was in it!!

Hanley

Box Squats (below parrallel):
60kg x5
100kg x5
*belt up*
120kg x5
140kg x5
150kg x5 - PR

Squats (beltless):
60kg x5
100kg x5
120kg x5
140kg 5x5

Power Cleans:
50kg x3
70kg x3
80kg x3
90kg x3
102kg x3 - PR

I went into the gym with two goals today, the frist was to escape with my back in one piece (it's been acting up since deadlifts on Wednesday) and the second was 150x5 off the box.

Happily both were done, I was good for another 2 or 3 reps off the box today I'd say, so I'll take a lash at 160 next week. On the boxless squats things were really good. Form was a bit off initially, but as I started to work thru the sets things came together alot better and my speed was increasing drastically. I'll start to ramp the 5x5's up over the next month or so now.

the drifter

that is a sick amount of squatting......

im basically doing in 2 sessions this week what your doing in one....

Hanley

Haha I love a bit of volume. I really feel it's the best way to force my lifts up right now.

Hanley

Bench:
60kg 2x4
85kg x4
105kg x4
115kg 5x4, 1x3

Close Grip Bench:
95kg 5x5

Paused Bench:
97.5kg 2x6, 1x5

Dumbbell Extenstions:
20kg 'bells 2x10, 1x8

One Arm Dumbbell Rows:
40kg 'bell x8
50kg 'bell x8
55kg 'bell x8

Really fcuking crap workout. I was using a REALLY narrow bench and an oly bar so it was a complete mess. Couldn't set up properly cos the bench was too slick and shoudlers wouldn't stay pinned cos it was too narrow. Bar path was all over the place all day. I missed the last rep of the 6x4's cos the bar got out in front of me. Same story with pauses. First 2 sets were really quick. Last set sucked viciously.

I'm putting it down to having a sh!t last few days. If I suck next week then something has to change.

Hanley

Hypers and Reverse Hypers supersetted:
no weight 2x10

Box Squats:
60kg 2x2
80kg 10x2

Deadlifts (conventional):
60kg x5
100kg x5
130kg x5
150kg x5
170kg x5
*belt*
190kg 3x5

Sumos:
60kg x6
80kg x6
100kg x6
120kg x6
140kg x6
*belt*
160kg x6
180kg x6
140kg x6

Chins:
bodyweight x11, 9, 5

Barbell Curls:
20kg x5
40kg x5
45kg x5
30kg x15

Much, MUCH better workout today. I think two things are attributable

Ireland's top bencher was in training in the gym today. Worked up to 200kg 4 or 5x6 I think, no spotters, no lift off. I've never seen as many people's jaws drop in Hercs as I did today. Unbelievable lifting. So the atmosphere after that was pretty immense.

I had thrown back some XplodeII before going training as well hoping for a bit of a boost. I hadn't used it in a long time and it's only when I started using it again that I remembered how much I loved it.

I'm trying out the box squats both as a warm and hopefully to gain some extra speed. I was getting faster and faster as the sets went on, so I'll bump it to 90kg or around 50% next week and work from there. I should really be working at 50-60%, I was down around 40% today.

The deadlifts were p!ss easy. Much better than last week. I dropped to 3 sets and threw on a belt because I figured it was time to start pounding the weights since I feel my conditioning levels are now where they need to be again. Lots more to come there anyway. 200kg next week.

I was positively shocked how good my sumo pulls are at the moment. All the box squatting has certainly been great for my hip strength. Form's still a bit bandy, but it's the first time I've done them in a while so it's to be expected. Very happy there anyway. PR's 210x4 and 220x2 so I don't think I'm too far away from there at all.

Shoulder flared up a bit on the curls. I tweaked it yesterday so I wasn't too suprised. I've ice on it now so hopefully I can get it under control.

Concluding thought for the day.... Xplode II + great atmosphere = top notch workout

Malteaser!

Hey, good work today. It just goes to show the difference the change in atmosphere can make (and a good bar too I suppose

)...think back to last week like...

Hanley

Malteaser! wrote: »

Hey, good work today. It just goes to show the difference the change in atmosphere can make (and a good bar too I suppose )...think back to last week like...

I know, amazing eh? The sharp knurling really is heaven.

Fancy a trip to TF tomorrow perhaps?

Malteaser!

Hanley wrote: »

Fancy a trip to TF tomorrow perhaps?

Erm, mebbe...I'm gonna try to get this last essay finished up by this afternoon so I should be able to go later on tonight if thats ok with you?? If I don't get the essay finished up then its no games I"m afraid!

Hanley

I'm not really THAT bothered. My body's saying it doesn't want to go anyway. I'm benching tomorrow in Hercs like, Mic's putting on his shirt for the first time so I said I'd go in and give him a hand. I was just gonna do some light stuff in TF anyway.

Besides... Boston Legal's on tonight!

the drifter

1) you watch way too much tv

2) who are you refering to as irelands best bencher?

Malteaser!

Hanley wrote: »

I'm not really THAT bothered. My body's saying it doesn't want to go anyway. I'm benching tomorrow in Hercs like, Mic's putting on his shirt for the first time so I said I'd go in and give him a hand. I was just gonna do some light stuff in TF anyway.

Besides... Boston Legal's on tonight!

Alrighty, well if I actually get to go I don't mind heading up on my own...

J - He's talking about Dave Fitz, who else like??

the drifter

ah of course completely forgot about Fred...