The Miseducation of Jimbo Slice

Hanley · 11-06-2008 07:28PM

SQUAT - Hercs

Squat:
60kg x5
100kg x3
120kg x3
140kg x3
160kg x3
*belt*
180kg x5 - +10kg PR
*wraps*
190kg 2x3

Stiff Leg Deads:
60kg x8
100kg x8
140kg 3x8

Leg Extenstions:
Plate 30 3x15

Hanging Leg Raises:
5x10

Fcuking killed the squats. 170x5 was the previous PR and I destroyed it today. Absolutely fcuking chuffed. Went for a 6th but there was someone standing straight in front of me eyeballing me, which I can't really tell you just HOW distracting it is. Stood there telling him to move like 3 times. No response. Went for the rep anyway, left side dipped about half way up, got a finger tip on the bar to steady me and I finished it out. Probably coulda fought thru on my own, but the spotter made the right call.

The wrapped sets were solid. Gonna go for 195 2x3 next week for a 5kg PR I think.

Some more thoughts to add, but it's feeding time now.

Hanley · 11-06-2008 08:25PM

I'm fed now....

So yeah... mad happy with the squats. Wasn't too sure what I was doing in the gym today. Was gonna wrap up for some heavy sets, brought my suit in too to possibly start working in, but my warm ups were going really well (160x3 beltless was just about as easy as 120 and 140) so i decided I may as well go for the big 180kg. I'm glad I did now.

There's been a bit of trouble with the comp in July. It may possibly be not be happening now, well it might be, but under a different federation, so I'll be slighty p!ssed if it doesn't go ahead considering how well my training has gone. There was some talk today of us organising a "Leinster Open" instead up in Dublin on the same weekend cos there's a few lads (myself included!!) who wanted to use it as a qualifier for the world champs. Of course that brings up anoter problem. There's gonna be at least one Hercs guy lifting in Limerick in the other fed and it wouldn't be fair on him to run the comp up here and not have anyone to travel down with him as a handler. Anyway.... it's a work in progress so it'll be interesting to see how it all turns out. I'd e delighted if it went ahead in Dublin.

Al_Fernz · 11-06-2008 10:59PM

Hanley wrote: »

There's been a bit of trouble with the comp in July. It may possibly be not be happening now, well it might be, but under a different federation.

Don't ya just hate politics in sport. Sounds bogey man.

the drifter · 11-06-2008 11:11PM

feck me being in dublin to watch the OY lifters might work out well that weekend i could pop in for a look...Hanley you stated you wanted to use them as a quailfiers for worlds.. are you going to do the worlds of a different fed other that IDFPA? its interesting as i think we will see more lifters go multi fed as the standard of drug free lifting increases...im tempted to throw back on my f6 for the IPO bench in september in hercs...just to get the dust off it lol...190 2x3... 210 i rep max?? you have to do single lifts raw next year just to get those numbers on paper!!

Malteaser! · 12-06-2008 11:26AM

Well done on the squats!!!

From the video, the 180s looked so fast!! I hope the comp goes ahead in Limerick too, I was looking forward to a weekend away!!

corribdude · 13-06-2008 04:25PM

Great log Hanley. Can I ask you what is reasoning behind doing several sets of increasing weights on the same exercise - I'm not doing this too long so trying to get as much info as I can. Anyway, for example from one of your previous posts

DE Box Squat:
60kg 2x5
80kg x3
100kg x2
120kg 4x2
130kg x1
140kg x1
150kg x1
160kg x1
170kg x1

Deadlifts - Conventional, beltless:
70kg x5
120kg x5
150kg x5
170kg 5x5

Shrugs:
40kg x10
60kg x10
80kg x10
100kg x10
120kg x10
140kg x10
160kg 3x10

As opposed to just doing 5x5 of these exercises at the particular weight that brings you to failure.

And I notice you often do multiple sets of the biggest and last weight of each exercise whereas as you generally do just one set on the lower weights leading up to it. Again, could you tell me what's the reasoning behind this?

Cheers.

Hanley · 13-06-2008 08:04PM

DEADLIFT - Hercs

Box Squats:
40kg x5
60kg x2
90kg x2
110kg 5x2
130kg x2
145kg x2

Deadlifts - Conventional, Beltless:
60kg x3
100kg x3
130kg x3
150kg x3
170kg x3
190kg 3x5 - PR

Sumos:
60kg x3
100kg x3
120kg x3
140kg x3
160kg x3
170kg 3x3

Shurgs:
60kg x8
100kg x8
140kg x8
160kg x8
185kg 3x8

Pulldowns:
plate 14 5x10

Hammer Curls:
15kg 'bells x12
20kg 'bells 3x12

Gotta run. Thoughts later.

Hanley · 13-06-2008 11:57PM

corribdude wrote: »

Great log Hanley. Can I ask you what is reasoning behind doing several sets of increasing weights on the same exercise - I'm not doing this too long so trying to get as much info as I can. Anyway, for example from one of your previous posts

They're warm ups. I couldn't just jump straight in and pull 170 or 190 or whatever for reps. It'd be asking for an injury. It also lets you get a feel for the movement and get your form perfect. I may look like I take alot of warm ups, but it's because I'm lifting a bit. If i was only deadlift 140 I'd only have like 3 warm ups, 60, 100 and 120!

As opposed to just doing 5x5 of these exercises at the particular weight that brings you to failure.

Failure's not good... Especially on the big lifts like squats and deadlifts.

And I notice you often do multiple sets of the biggest and last weight of each exercise whereas as you generally do just one set on the lower weights leading up to it. Again, could you tell me what's the reasoning behind this?

Cheers.

Again, same deal. The lower weights are the warm ups. Most of the time they're weights I can easily handle and are only done to get me up to my top weight. There's no training effect off them, so there's no point in doing multiple sets with them (tho I may do 2 sets with 60kg as part of my warm up).

As for why I do multiple sets, it's simply not possible to keep adding weight each week. Basically, the way you're gonna get stronger or bigger is;

-lift more weight
-do more sets
-do more reps
-shorter rest periods

You can't add weight each and every week. So that choice is gone. I don't like short rest periods when trying to lift max weights, so that's gone too. It leaves me with either doing more sets with my "top" weight, or doing more reps with it. So yeah.... there ya go. That's the reason. I do it to get stronger!!

Any other questions then fire away.

corribdude · 14-06-2008 10:43AM

Cool, thanks for clearing that up, if I have any other question I'll be back!

Hanley · 15-06-2008 03:06PM

ME UPPER - Hercs

Floor Press:
60kg x5
80kg x3
100kg x3
110kg x3
120kg x1
130kg x1
135kg x1
140kg x1 - PR (my a55 stayed down this time!)
145kg x1 - PR
150kg xhmmmm.... ***

Bench:
60kg x3
80kg x3
100kg x3
120kg x3
130kg x3
*shirt*
150kg x2
165kg x2
175kg 3x2 - PR

Incline Dumbbell Press:
37.5kg 'bell 2x12, 1x11

***The 150 floor press... missed my first attempt outright, and got an absolute finger tip on the second attempt which I pressed. Not really comfortable calling it my lift tbh, but it was so close. Next time around it'll definately go. the 145kg was super solid. Last cycle when I did 140 my ass shot up off the ground so even the first 140 today was a "true" PR. My mid ranage seems to be getting stronger.

The shirted benching was crazy solid. Started to get the groove alot better this week and got prolly 3 outta 6 of the reps to touch. I'm confident I know where to put the bar now so now with 3 sessions left before the comp I should be ok. I'll start to jack the shirt down a bit more over the next few weeks and see if I can't get some more pop out of it.

I'm taking my ME day off next week, I need a bit of a deload and the WDFPF Euro's are on about 90 mins up the road from me so I'll probably pop up there on Sunday to have a look.

It's looking very likely that the comp date has been moved forward and week and is now looking like its gonna take place up here in dublin. I've another 3kg to lose, I should have enough time!

oq4v3ht0u76kf2 · 15-06-2008 03:13PM

I'm still kinda new to actually lifting for lifting's sake, I spent a lot of time doing functional lifting for rugby, etc. so what exactly do you mean when you say the shirt goes on for the benches? Wikipedia has failed me terribly, so please excuse my ignorance!

Also, from Malteaser's videos it looks like you train with her in TF but some of your own are in a different place altogether, whereabouts do you train mate?

Hanley · 15-06-2008 03:20PM

Nikolas Raspy Pool wrote: »

I'm still kinda new to actually lifting for lifting's sake, I spent a lot of time doing functional lifting for rugby, etc. so what exactly do you mean when you say the shirt goes on for the benches? Wikipedia has failed me terribly, so please excuse my ignorance!

Also, from Malteaser's videos it looks like you train with her in TF but some of your own are in a different place altogether, whereabouts do you train mate?

Shirt = Bench shirt.

Bench shirt = originally shoulder protection, but now being made of more beefed up materials to add to the lift in powerlifting competitions

I do some of my training in TF with Malteaser, mostly just accessory stuff and not max work when I'm looking for a change of pace, but the real, heavy training takes place in Hercules Gym with the rest of the powerlifters.

EDIT: do you train up in that TF?

oq4v3ht0u76kf2 · 15-06-2008 03:27PM

Ah, cheers for clearing that up. So it's kind of like the skin-tight padded stuff some players would wear? Bit of compression on the muscles to help break a tackle / bench a boatload?

Whereabouts is Hercules? As I said, completely new to lifting for lifting's sake so don't know any of the ins and outs.

I train in TF on the Malahide Road, never ventured to the other ones in the city. That's not the TF you guys are in by the look of the videos?

Hanley · 15-06-2008 03:38PM

Nikolas Raspy Pool wrote: »

Ah, cheers for clearing that up. So it's kind of like the skin-tight padded stuff some players would wear? Bit of compression on the muscles to help break a tackle / bench a boatload?

Whereabouts is Hercules? As I said, completely new to lifting for lifting's sake so don't know any of the ins and outs.

I train in TF on the Malahide Road, never ventured to the other ones in the city. That's not the TF you guys are in by the look of the videos?

Eh essentially yeah. Except it's made out of heavy polyester.

Think of it this way.... We're both race drivers. We start out in banger racing and learn the ins and outs of that. One day we both get the exact same F1 cars and race em around the track.

I decide I wanna keep racing F1 and learn how to make the car go faster, you stick with banger racing, confident that if you can learn how to get faster there, your F1 speed will increase too.

Which one of us gets faster in the F1 car???

It's obviously going to be me because I've spent most of my time in it learning the ins and outs, how to tweak it and how to get the most performance out of it.

That's pretty much how you have to train if you want to get the most out of a bench shirt. There's some guys getting 5-10kg, but with the amount of time I've spent in it I'm probably getting closer to 35/40.

EDIT: Hercs is in town. It's one of those little golden spots tucked away from prying eyes that you don't find unless you're told about!! Myself and Malteaser are members of TF:Blanch. We've both been out in Sandyford before, and Malteaser's been in Malahide once or twice too.

oq4v3ht0u76kf2 · 15-06-2008 03:50PM

Okay, gotcha about the shirt. No, I wasn't going to go pick one up myself or anything... I'm nowhere near lifting as much as I can without assistance yet, long way to go before I've exhausted what I can do without a shirt!

Cheers for answering the questions anyway man, I'm sure our paths will cross at some point if I stick with this lifting lark. No doubt I'll be into your log to ask more questions at some point, good luck with the training!

Malteaser! · 15-06-2008 04:31PM

Hanley wrote: »

Bench:
60kg x3
80kg x3
100kg x3
120kg x3
130kg x3
*shirt*
150kg x2
165kg x2
175kg 3x2 - PR

Reeeallly nice!!!

Hanley · 16-06-2008 01:48AM

Malteaser! wrote: »

Reeeallly nice!!!

Thank ya!!!!

Hanley · 16-06-2008 01:49AM

I'm training now off the assumption the comp date has been moved forward a week. I've rejigged my training cycle and have worked out the new numbers but to be honest it's gonna be a mad rush trying to get my squat and deadlift training done in time now. It's gonna be a bit sh!t, but what can ya do?

oq4v3ht0u76kf2 · 16-06-2008 09:27AM

What weight are you hoping to squat and DL at the comp.?

Hanley · 16-06-2008 11:46PM

Nikolas Raspy Pool wrote: »

What weight are you hoping to squat and DL at the comp.?

I'm not really too sure tbh. The comp's coming up a week sooner than I thought, so I'm down a week training. Im cutting a serious amount of weight for the comp and if I fcuk that up I could be down alot of strength.

I'd like to come out with 260 as a target. And if I can get my weight etc back up, and training goes well over the next month or so, 270 would be amazing.

As for deadlifts, again, bit of an unknown. I injured my hamstring about 6 weeks ago and haven't done any real proper deadlifting since then. Assuming at the bare minimum I haven't lost any strength (all of my squat training might have led to a gain...), I'd like to come out with 260 on that too.

Hanley · 17-06-2008 11:12AM

Did this with Malteaser yesterday....

Core

Set 1

Back extension on the ball/sit ups with feet on the wobble board

Back to back with no rest : 20 seconds rest after each cycle

3 cycles with 20 reps of each

Set 2

Seated pull in crunches/Crucifix with 3kg dumbbells

Back to back with no rest : 20 seconds rest after each cycle

3 cycles with 15 reps of seated crunches and 10 second hold with the crucifix

Set 3

Oblique sit ups -> into bicycles

Back to back no rest : 25 seconds rest after each cycle

3 cycles with 15 reps for the obliques and to failure on the bicyles

Set 4

Planks with feet on bozu ball and arms on another bozu ball

Minimum hold - 20 seconds

Hanley · 17-06-2008 08:04PM

SKWAAAT - Hercs

Squat:
60kg 2x5
100kg x3
120kg x3
140kg x3
*belt*
160kg x3
*suit, straps down*
180kg x3
200kg x3
*straps up*
210kg x2
*wraps*
220kg x2
230kg x3 - PR

Big PR. Had to leave it there but they're looking real strong. I'll get a vid up as soon as I fix my camera...

daveywavey08 · 17-06-2008 08:13PM

Nice squatting, Hanley

Hanley · 17-06-2008 10:20PM

daveywavey08 wrote: »

Nice squatting, Hanley

Cheers mate.

Here's the vid of 230kg x3

https://www.youtube.com/watch?v=umHCS0u5LDA

Malteaser! · 17-06-2008 10:47PM

You've been doing nothing but smash PRs recently!! Reeeally nice job!

Hanley · 18-06-2008 12:45AM

Malteaser! wrote: »

You've been doing nothing but smash PRs recently!! Reeeally nice job!

Thank ya!! I've been making some good progress alright

Hanley · 18-06-2008 06:42PM

DE BENCH - Hercs

Bench w/mini bands:
60kg x5
70kg x3
75kg 8x3 (4 medium, 4 pinky on rings)

Bench:
60kg x3
80kg x3
100kg x3
120kg x3
127.5kg 3x3

Bradford Press:
20kg x10
45kg 3x10

*short break, and off to TF*

Dumbbell Rows:
20kg 'bells x12
27.5kg 'bells x12
35kg 'bells x12
42.5kg 'bells x12
50kg 'bells x17

Chuck V Rows:
2 warm ups x12
plate 82.5 3x12

H-Rolls:
8kg 'bells 4x15

Hammer Strength Bench Press:
40kg x12
60kg x12
80kg x12,6,5 rest paused

Nice speed on the dynamic presses today. My triceps were falling off me again by the end tho. I REALLY need to go and get them looked at, but I think I'll leave it til after the comp.

The 127.5kg 3x3's wasn't that great. The last set was about the best of them. I was really loose and soft for the first two, but when I tigthened up and squeezed my lats on the 3rd the bar speed picked up. PR's 130 x5 and that was set when I was focusing on the bench itself and not max effort lifts so I reckon I'm in a good place right now.

Really strong today on the Bradford's. Much more so than I was expecting. And the back work was nice today... I'm really starting to enjoy hammering my upper back and lats again.

Did some Doggcrapp style RP'd work while I was waiting on my lovely other half and I think it's definately a training method I'm gonna explore more after the comp. It really felt like my chest was gonna explode after it and it left me with a real nice pump on my way to the hydrothreapy pool!!! Mwuh hahahahahaha!!!

Hanley · 20-06-2008 02:40PM

DEADLIFT - Hercs

Box Squats:
60kg 2x5
80kg x3
100kg x2
120kg 8x2

Sumos:
60kg 2x5
100kg x3
140kg x3
160kg x3
180kg x3
200kg x3
*suit, straps down*
215kg x2
*straps up*
230kg 3x2

Shrugs:
60kg x8
90kg x8
120kg x8
150kg x8
170kg x8
190kg 3x8 - PR

Pulldowns:
plate 10 x10
plate 13 x10
plate 15 3x10

Hanging Leg Raise:
3x10 (leg hiiiigh)

Nice solid session today. My hammy was a bit tight on the box squats so I worked thru everything slowly and did lots of stretching. My highest reps sumo with 200 was 6, back in March. I'm confident I could have done 7 or 8 today but there was no point in risking a reinjury, so that's an encouraging sign.

I haven't pulled sumo seriously in about 8 weeks, just been doing loads of box squats and beltless conventional work. Strength seems to have held steady, and probably increased a bit tbh. One I got the groove of my suit back down the pulls got REALLY snappy. The last two doubles with 230 were snapping to lockout really quickly.

The shrugs have definately helped me with my lockout. I'm finding it much easier to slide my hips thru and get those final two or three inches of motion.

Now, just gotta cross my fingers and hope the leg holds up.

Hanley · 23-06-2008 12:52AM

Righty-o... quick update.

I was up at 8am this morning to go up to watch the WDFPF European Champs in Monaghan. I had half planned on doing it earlier in the year but got injured about 8 weeks ago so that threw a spanner in the works there.

My weight stablised at 99kg, so I took a break for a few days and tried out a little somthing - a high carb 4 day block (basically just eating as much as I could get my hands on). I would imagine my weight's up around 100-101kg now again, but the majority of this is going to be bloating. I'm not doing my next weigh-in til Sunday morning so if all goes to plan I'll be down around mid to low 98kg's by then.

I'm going to check my weight on my home scales tomorrow and then compare it to my weight on the same scales next Sunday to see how much weight I actually gained and lost due to carb intake (the scales isn't accurate enough to give my ACTUAL weight, but it will give me the fluctuation).

The plan now is to run my carbs down low for the next 6 or 7 days, around 50-70g on non-training days, a couple of days ar 100g, and a day or two at 150g. Carb cycling for dummy's I guess. I'm gonna keep the kcals at the same level, and just rotate carbs.

I've been doing some research and the consensus seems to be that cutting 8-10% of your bodyweight is an acceptable amount, so right now the plan is to get to 97.5kg 7-10 days out, start my water load, do another low carb week (50ish g) but keep the kcals at the same level and whatever's left can come off with hot baths and some sauna time.

I'm kinda excited about trying it all out!!

Hanley · 23-06-2008 12:51PM

So... 97.5 on my home scales. They're obviously weighing light, but like I said, not worried about the actual weight I am.

Just had breakfast;
-50g of whey
-20g of oats
-100ml of mlik

I've got my meals planned for today, I sohuld come in around 2,700kcals via 330g protein, 100g carbs and 100g fat.

The Miseducation of Jimbo Slice

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