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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

BENCH DAY 2 - TF

Close Grip Bench:
60kg 2x5
80kg x3
100kg x3
120kg* 6x3

Hammer Strength Bench:
40kg x10
60kg x10
80kg x10
90kg x10-5-4 rest paused

Hammer Strength Low Row:
40kg x12
60kg x12
80kg x12
90kg x12-8-5 rest paused

Face Pulls w/ scap retraction:
worked up to plate 60 3x15

Rolling Dumbbell Extenstions:
10kg 'bells x12
17.5kg 'bells 4x12

I did that workout yesterday but didn't have time to post it. The close grip bench was done with the heavier bar, so it was actually closer to 122kg. I used the heavier bar on purpose yesterday, and will continue to do so.

The HS bench was good. I feel like I'm getting stronger there. I might start to do some straight sets when I can't keep pushing the RP work.

The dumbbell extenstions were much better this week. I did them like proper rolling extenstions and I could really feel it right down at my elbows. My tri's are quite stiff today as a result!

Hanley

CRAP LEG DAY - TF

Good Mornings:
60kg x8
80kg x8
100kg x8
110kg 3x8

Lunges:
50kg x bleh

Front Squat:
60kg x5
80kg x3
100kg x3
120kg x3

Cleans:
60kg, 70kg and 80kg for 3's

Pulldown Abs:
worked up to 112 (ie the stack) 3x10 - PR

Bit of a brutal workout to be honest. The Good mornings were solid, everything else sucked. Happy enough with the Pulldown Ab PR.

Kevpants was up squatting today and I have to say I was pleasantly surprised! There seems to be very few people who actually squat well that when I see someone who's obviously put the work in and is reaping the benefit, it's refreshing!!

kevpants

T'was great to get yourself and Malteaser to have a look at my form. I couldn't be sure I wasn't doing something wrong.

I'm gonna try narrow my stance a little next week. My current Sharon Stone-esque technique might be affecting my depth.

Hanley

kevpants wrote: »

T'was great to get yourself and Malteaser to have a look at my form. I couldn't be sure I wasn't doing something wrong.

I'm gonna try narrow my stance a little next week. My current Sharon Stone-esque technique might be affecting my depth.

Haha it can be rough tryna get depth with the wider stance in flat shoes. It took me a few weeks to get used to it myself. Like I joked about earlier, not worrying about sitting back TOO much also helped. With the wide stance now I'm basically thinking "break at the hips and sit straight down". Because of the position you're in you basically have to go back or you'll fall, the sitting down cue jsut helps me to hit depth.

I meant to say as well (but didn't wanna overload you!) that you could try carrying the bar a little bit lower on your back. You've deffo got the upper back mass to support it and my wide stance squats REALLY started to go in the right direction when I moved the bar down lower on my back (a change I've only made in the last two or three weeks).

I dunno what way you're training time wise at the mo, but I'm probably gonna have to bench up there on either wednesday or thursday night from October onwards if you fancied working something out. I know you said you get stuck for spots etc when you're doing max effort work and I don't like benching without a spotter to at least lift off (I reckon I could show you some nifty tricks on how to set up ME exercises up there too). It's great having Malteaser up there when it's not busy cos we can both do our own thing, but in the evenings when it's jammers if she comes over to lift of to me in between sets of squats or deadlifts then the bar gets stripped and stolen for squat rack curls!!

kevpants

Yeah let me know if you're gonna do a set day cos I'm there Tue to Fri ONLY at the moment cos weekends are really busy (yes 4 days on the trot with no break!) so Wedneasday or Thursday is fine with me if you want make it regular.

I know what you mean about the bar and belive it or not I meant to ask you! What you saw was Kev doing low bar. I kid you not I have been struggling to find the "spot" on top of my scaps for low bar for weeks now. I used to do it right up on my traps so even that extra inch or two down I have now is making a difference but I really need to get it lower.

Hanley

kevpants wrote: »

Yeah let me know if you're gonna do a set day cos I'm there Tue to Fri ONLY at the moment cos weekends are really busy (yes 4 days on the trot with no break!) so Wedneasday or Thursday is fine with me if you want make it regular.

I know what you mean about the bar and belive it or not I meant to ask you! What you saw was Kev doing low bar. I kid you not I have been struggling to find the "spot" on top of my scaps for low bar for weeks now. I used to do it right up on my traps so even that extra inch or two down I have now is making a difference but I really need to get it lower.

Once I know how I'm gonna be sorted I'll let you know. Right now I can see myself deadlifting in Hercs on Saturady morning til early december (squat after that....), ME bench and shirt work on Sunday in Hercs too, squat for a few months in TF and get a second bench day in permanently. The latter two will probably happen on Wednesday and Thursday so if that suits you it'll work for me too!

As for bar position... tell me about it. That was (and still is I guess) my competition bar placement (and incidentally out hand positions are quite similar too). That's wher I had it for my last big squat. I took it down MUCH lower than I thought it needed to be and found a new home for it there. You'll probably need to go out to pinkie's on the ring or slightly wider to get a good position tho. Try it out and see if it works!! I've only started doing it but it feels MUCH better on my wide stance work.

Hanley

Weight on 14/5 - 103.5kg, waist = 38 inches (approx)

Weight on 1/6 - 100.5kg, waist = 36.25 inches (approx)

Weight on 3/6 - don't know, waist = 36 inches, Caliper's = 16ish (to 17)mm

Weight on 8/6 - 99.94kg, waist = 35.9999 inches, calipers = 16ish mm

Weight on 15/6 - 99.1kg, waist = 35.5 inches, calipers = 16mm

Weight on 5/7 - 96.86kg, waist = <35.5, >35 inches, calipers = 15/16mm

Weight on 5/8 - 97.2kg, waist = 35.25 inches, calipers = 16mm

Weight on 1/9 - dunno, waist =34.5-34.75 inches, calipers = 15mm

I'll have to check my weight later to see where it's at, but I'd guess it's probably around 96.somethingkg. I've spent the last 6 days walking pretty much non-stop and not eating a whole lot and as the days progressed I could see my abs coming back.

I'll take some all over measurements later. I decided yesterday I was going to do the Smolov base meso cycle again and come thru it this time so the next 3 weeks are going to be hell filled, BUT I can eat as much as I want thru it all so hopefully the strength and muscle will pile on!!

Hanley

Hardly worth mentioning what I did today. A 145kg x10 squat was about the only notable thing. My belt had to go down ANOTHER notch today, so my weight's way down. I felt dead and had absolutely no spring. Not good.

Hanley

CHEST DAY - TF

Close Grip Bench:
60kg x6
80kg x6
100kg x6
105kg 2x6, 1x5

Dumbbell Bench:
27.5kg 'bells x10
1 35kg 'bell and 1 37.5kg 'bell (I know!) x7
2 35kg 'bells x10, x7

Hammer Strength Bench:
40kg x10
60kg 2x10, 1x8

One Arm Lateral Raise:
10kg 'bell x12
12.5kg 'bell x12
15kg 'bell 2x12

Face Pulls:
52.5 x12
60 3x12

Well... another rubbish session. Dunno what's going on with my strength tbh. It's WAY down.

I sunk the dumbbell benches and HS press down as deep as I could to get a bit more chest into it. It's a SERIOUS weak point of mine at the moment. Luckily I don't have a pressing timeline when it comes to competitions so I can afford to spend a bit more time working it and hopefully profit in the long run. I'm still looking at 160kg raw or more by the year end. Time to start gaining back the weight now and go after it.

Hanley

SQUAT ASSISTANCE DAY - TF

Good Mornings:
60kg x6
80kg x6
100kg x6
110kg x6
120kg 2x8

Front Squat (beltless):
60kg x5
80kg x5
100kg x3
110kg x3
120kg x6 - Alltime PR

Hypers:
bodyweight x12
15kg plate x12
25kg plate x12

Hanley

Hanley wrote: »

SQUAT ASSISTANCE DAY - TF

Good Mornings:
60kg x6
80kg x6
100kg x6
110kg x6
120kg 2x8

Front Squat (beltless):
60kg x5
80kg x5
100kg x3
110kg x3
120kg x6 - Alltime PR

Hypers:
bodyweight x12
15kg plate x12
25kg plate x12

So I finally had a good workout.... I was gonna jsut do 6's on the GMs but I knew that my body was starting to come around so I pushed to the 8's.

I was pretty happy with the front squats. The weight is still disgustingly low on them, but they're finally starting to come around. I was gonna do 110 6x3 today but I was pushed for time so decided to go for one all out set. I knew I'd probably be good for 5 so I said to myself going into the set that I was coming out with a PR for reps or dumping the bar trying. It wasn't the prettiest of sets, but it was deep and strong. Will probably push for 125 for sets of 5 next week.

I've been eating a good bit more the last few days in an attempt to push my weight up. I was sick of having abs anyway....

Hanley

ME UPPER - HERCS

Close Grip Bench:
60kg 2x5
80kg x5
100kg x3
110kg x3
120kg x1
130kg x0
130kg x1
135kg x1
120kg x4, 3

Rack Lockouts:
*pin 31 (mid range/2 board height)*
100kg x5
120kg x5
140kg x4
*pin 30 (4 board sorta height I guess)*
140kg x5
150kg x5
160kg x2
160kg 3x6

Seated Dumbbell Powercleans:
10kg 'bells x12
12.5kg 'bells 3x12

Barbell Curls:
20kg x12
40kg 4x12

Good enough session. My weight was a little over 98kg in full clothes, so I'm beginning to gain a bit back now. The close grip's were pretty good. I mistimed my leg drive on the first 130kg which ended up with me nearly dropping the bar on my face. Corrected it and pressed the next one easy. The 135kg FLEW to the top and it was pretty hard from there, which is really unusual for me. I'm happy enough with it tho, 5kg off my PR, which was set when I weighed 5kg more.

The rack lockouts were pretty cool. I didn't realise how low the first round of them were until someone told me they looked good for a half press. I was like "half press... sh!t, they should be lockouts!!". So I lifted the pins up and went again. I reckon these be really good for my top end strength.

I was surprised how easy the curls were today, it's not fair that I can rep them so easily buy still have crap biceps!! Now that I'm bulking I might finally try and get some decent size on em by acutally training them!!

No lat work today... i pulled something around my lat insertion/serratus/erector spinae on Friday while doing my leg accessory day and any attempt at chins or pulldowns was too sore today. Hopefully it won't effect my squatting tomorrow....

Hanley

SKWAAAAT - Hercs

Squat:
*wide stance, no belt*
60kg 2x5
80kg x5
100kg x5
120kg x5
140kg x5
160kg x5
*loose briefs, parallel box*
170kg x1 - speeeeeeeeeed!
180kg 2x5

Sumo Pulls:
*loose briefs, no belt*
60kg 2x5
100kg x5
140kg x5
180kg x5
*belt*
200kg 3x5

Farmers Walks:
50kg per hand 3x2 lengths, 1x4 lengths

Ab Roll Outs:
On Feet 3x8

Pulldown Abs: (with tricep rope instead of ab slings)
plate 5 x10
plate 7 x10
plate 8 x10

Killer workout today. Took the guts of two and half hours but it was frickin awesome!!

The depth on the raw squats wasn't the best, a few at parallel, a few below but I'm not too concerned since I'm out much wider than normal. The box work was really solid. When I concentrate on locking up and staying tight I'm coming off the box super strong. I still think 200x5 is there in two weeks.

The pulls were good this week. Strength at the top has definately improved quite a bit. Off the floor was decently strong and form was ok, especially considering I hadn't pulled properly in about 3 months. I'll probably just bump this up 5kg per week for the next 2 or 3 weeks and hopefully keep the 3x5's going.

The farmer's walks were AWESOME. Total spur of the moment thing but it was cool. The "length" equalled the length of the Hercs car park. Maybe 35-40 feet. So the first 3 sets were a total of 70-80 feet without stopping. 140-160 feet on the last set. My hands were crying by the end of it. The handle has no knurling so it's pretty hard to hang onto. My traps and legs were on fire too. Gonna hang on to these for the next month and try to bump the weight up!!

Might get a vid of some of the session up later.

Hanley

CHEST DAY - TF

Incline Smith Bench: (assuming 20kg bar weight)
60kg x8
70kg x8
80kg 3x8

Dumbbell Bench: (sank in deep)
35kg 'bells x10, x7, x9

Hammer Strength Bench:
40kg x10
65kg 2x10, 1x9

Rolling Dumbbell Extenstions:
15kg 'bells x10
20kg 'bells 2x10
17.5kg 'bells x12

One Arm Lateral Raise:
10kg 'bell x12
15kg 'bell 3x12

Face Pulls:
worked up to plate 60 4x12

Hanley

Hanley wrote: »

CHEST DAY - TF

Incline Smith Bench: (assuming 20kg bar weight)
60kg x8
70kg x8
80kg 3x8

Dumbbell Bench: (sank in deep)
35kg 'bells x10, x7, x9

Hammer Strength Bench:
40kg x10
65kg 2x10, 1x9

Rolling Dumbbell Extenstions:
15kg 'bells x10
20kg 'bells 2x10
17.5kg 'bells x12

One Arm Lateral Raise:
10kg 'bell x12
15kg 'bell 3x12

Face Pulls:
worked up to plate 60 4x12

So happy enough with that one. The incline smith bench was a pain cos my hands kept slipping out. I'll chalk up next time. Happy enough with the strength there. Gonna shoot for 2.5kg jumps for the next 4 weeks.

The dumbbell presses are still weak. Dunno what's going on there. Everything else (CG bench, reg bench, chin strength, tri assistance etc) is as strong as ever, but dumbbell strength seems to be down. I've done 37.5 3x15 like. I guess my chest is just weak....??

The HS presses were good today, sank them in deep again and really had to fight for the last couple of reps on the 3rd set.

Some jerk stole my dumbbells mid way thru the rolling extenstions sets and I wasn't bothered going to get em back so I just dropped to the next dumbbells down and repped out there.

Savage pump by the end of it all, I was looking awesome!!

kevpants

Hanley wrote: »

Some jerk stole my dumbbells mid way thru the rolling extenstions sets

LOL! Classic.

Man thanks for the tip about narrowing my stance on the squat. The last 2 weeks I've felt so much stronger and added kg's to my max. Once I go my balance right it just started to feel more solid than before.

Hanley

kevpants wrote: »

LOL! Classic.

Man thanks for the tip about narrowing my stance on the squat. The last 2 weeks I've felt so much stronger and added kg's to my max. Once I go my balance right it just started to feel more solid than before.

Yeah??? That's awesome. Glad I could help. What are ya up to now anyway?

kevpants

Hanley wrote: »

Yeah??? That's awesome. Glad I could help. What are ya up to now anyway?

160kg, up from 140kg when I joined TF. Gettin there.

Hanley

kevpants wrote: »

160kg, up from 140kg when I joined TF. Gettin there.

Wow.... that's a very impressive squat, nice going!! Beltless as well too.....??

kevpants

Hanley wrote: »

Wow.... that's a very impressive squat, nice going!! Beltless as well too.....??

Beltless yeah. I think lower back weakness was/is an issue so I figure if it's holding me back and my squat tops out cos it's not strong enough then so be it and I'll work towards making it stronger. I know the belt is a handy tool but I don't want to use it as a crutch if ya get me.

Hanley

kevpants wrote: »

Beltless yeah. I think lower back weakness was/is an issue so I figure if it's holding me back and my squat tops out cos it's not strong enough then so be it and I'll work towards making it stronger. I know the belt is a handy tool but I don't want to use it as a crutch if ya get me.

Totally understandable. Good mornings and heavy ab work have been REALLY good to me in that regard, as you know. I was looking at a vid from yesterday, i got kicked forward on one of my beltless reps with 160, previously that would have been a problem, it was quite a noticable forward movement, but I was still able to recover it very easily and continue with the set cos of my core strength!!

I'll be in TF tomorrow from 11 onwards probably if you're around btw!

kevpants

Hanley wrote: »

Totally understandable. Good mornings and heavy ab work have been REALLY good to me in that regard, as you know. I was looking at a vid from yesterday, i got kicked forward on one of my beltless reps with 160, previously that would have been a problem, it was quite a noticable forward movement, but I was still able to recover it very easily and continue with the set cos of my core strength!!

I'll be in TF tomorrow from 11 onwards probably if you're around btw!

I hear ya on the good mornings and ab stuff they're destroying me weekly they rule!

Won't be there the rest of the week I'm on a few days break. Been training 4 consecutive days a week since June with no de-load or anything and at the end of last week I actually felt like bursting into tears by day 4. Just a really deep tiredness. I guess this is what listening to your body feels like!

How do you work it in terms of breaks and cycles and de-loads? I figured a week of rest was in order but I'm a total noob as you know!

Hanley

kevpants wrote: »

I hear ya on the good mornings and ab stuff they're destroying me weekly they rule!

Won't be there the rest of the week I'm on a few days break. Been training 4 consecutive days a week since June with no de-load or anything and at the end of last week I actually felt like bursting into tears by day 4. Just a really deep tiredness. I guess this is what listening to your body feels like!

How do you work it in terms of breaks and cycles and de-loads? I figured a week of rest was in order but I'm a total noob as you know!

Hahaha yup you're learning... Tbh, I don't plan deloads (other than the week before competition, and my last week of raw training maybe 6 weeks out). I just take em as I need them. The week before I was away I took two sessions off because I was feeling brutal, then another 3 off while I was away, was still feeling rough when I got back so I skipped on that week, I feel like a million bucks now!!

As for being a total noob... not many of them squat 160 and bench 130....

Hanley

SQUAT/DEADLIFT ASSITANCE - TF

Sumo's w/ 15kg plates:
50kg 2x6
80kg x6
110kg x6
140kg 3x6

Front Squats:
60kg x5
80kg x5
100kg x5
110kg x5
122.5kg x5 - PR

Rack Pulls (below my knee):
60kg x5
100kg x5
140kg x5
170kg x5
*belt*
200kg x5

Hypers:
bodyweight x10
w/ 20kg bar on back 3x10

Pulldown Abs:
52.5 4x10

Dumbbell Curls:
12.5kg 'bells x12
17.5kg 'bells 3x12

Machine Preacher Curls:
17.5 x10
22.5 x12-8-6 rest paused

Good enough session today. Decided I need some extra hip strength if I want my deadlift to start moving so I worked on some deficit pulls. It's about a 2 inch longer than normal ROM and I was working really hard on keeping my hips down so the weight was lower than what I could handle, but right now I think it's more important to do the ghey pussy stuff than just concentrate on ripping weights up (I can do that on my other squat day sure!!).

The front squats were really solid. The added core strength is seriously paying off there. I feel rock solid under them. Gonna push for 2.5kg extra each week now until I can go no more.

The rack pulls were grand, but I could feel my left lat insertion/serratus/errector under a lot of tension (I hurt it last week) so I shut it down at 200. I'd planned on going to 220kg x5, and I coulda done it and more if it wasn't for my back. I'll push it up again next week.

The hypers w/ the bar were just somehing I wanted to try. It was a strange feeling. It didn't feel "heavy" but the reps were certainly hard. I think I'll add 2.5-5kg a week for the next while and hopefully get my back strength up. Funnily I could feel them down at my knees where my hamstrings tie in too, which is good since that's my "weak" spot.

Hanley

ME UPPER - Hercs

Floor Press:
60kg x5
80kg x5
100kg x5
110kg x3
120kg x3
130kg x3
135kg x1
140kg x1
145kg x1 - Alltime PR

130kg x3

Rack Lockouts:
*pin 31 - 2 boardish height*
60kg x5
80kg x5
100kg x5
120kg x5
140kg x5 - PR
*pin 30*
150kg x5
160kg x5
165kg 3x5 - PR

Seated Dumbbell Powercleans:
12.5kg 'bells 3x12

Barbell Curls:
20kg x12
42.5kg 2x12

Hanley

Hanley wrote: »

ME UPPER - Hercs

Floor Press:
60kg x5
80kg x5
100kg x5
110kg x3
120kg x3
130kg x3
135kg x1
140kg x1
145kg x1 - Alltime PR
130kg x3

Rack Lockouts:
*pin 31 - 2 boardish height*
60kg x5
80kg x5
100kg x5
120kg x5
140kg x5 - PR
*pin 30*
150kg x5
160kg x5
165kg 3x5 - PR

Seated Dumbbell Powercleans:
12.5kg 'bells 3x12

Barbell Curls:
20kg x12
42.5kg 2x12

Really happy with today. I was running off minimal sleep and not much food today too so that made it all the sweeter. My weight still hsn't really gone up (I was 98kg in shorts and a tee this morning) but my strength seems to be picking up a bit. The floor presses were very strong. Probably woulda got 147.5 or 150 today but I decided to bank it for the next cycle. I'm concentrating on getting a bit more volume in my ME movement, so hopefully that'll pay off in the long term.

I got my full 5 reps today with 140kg off pin 31 so I was very happy with that. I'll go to 142.5kg next week and stick with that til I can put up 5. The higher lockouts were quite solid again. A bit harder than last week, but I'll keep pushing with them and see what I can do. I'll go with 170kg next week.

I was going to do some shoulder work and some rows today, but after all the pressing I was too tired to do shoulders, and my lat is still bothering me so I axed the rows.

The curls sucked, I kept getting a stabbing pain in my forearm while I was doing them. Probably my bodies way of telling me it doesn't like me spending time on the gun show...

Hanley

CHEST DAY - TF

Incline Smith Bench (assuming 20kg bar weight):
60kg x8
70kg x8
82.5kg 4x8

Dumbbell Bench (sank down deep):
37.5kg 'bells x10, x9, x8

Hammer Strength Bench:
40kg x6
55kg x6
70kg 3x10

Rolling Dumbbell Extenstions:
15kg 'bells x10
20kg 'bells 3x10

Bent Over Rows:
40kg x8
60kg x8
80kg x8
100kg 3x8

Machine Lateral Raises:
plate 35 3x12, 1x11

Thoughts later, but good strong session there.

Hanley

Hanley wrote: »

CHEST DAY - TF

Incline Smith Bench (assuming 20kg bar weight):
60kg x8
70kg x8
82.5kg 4x8

Dumbbell Bench (sank down deep):
37.5kg 'bells x10, x9, x8

Hammer Strength Bench:
40kg x6
55kg x6
70kg 3x10

Rolling Dumbbell Extenstions:
15kg 'bells x10
20kg 'bells 3x10

Bent Over Rows:
40kg x8
60kg x8
80kg x8
100kg 3x8

Machine Lateral Raises:
plate 35 3x12, 1x11

Thoughts later, but good strong session there.

So, happy with today. Wasn't really goign in feeling especially strong but things went well. I haven't really gained much weight over the last couple of weeks but I seem to be fuller and stronger. I'm gonna put it down to the creatine I think!!

The smith benching was very strong today... 80kg last week was hard, but I blew thru the 82.5's so easily today that I added another set!! I think I'm starting to get comfortable with the groove of the movement.

The dumbbell benches were strange. I've struggled with 35kg for the past two weeks (26 reps today last week), so I said I may as well take the next ones up and see where I can go with them, low and behold with 37.5kg 'bells this week I got MORE total reps (27). They're still sunk in deep, still getting a great drive off my chest, and still missing at the top!!

Same story with the HS benches, struggled last week with 65kg (29 total reps), jumped 5kg to 70kg this week and banged out 3x10 without TOO much hassle.

I'm undecided as to what has my bench climbing at the moment, I guess it's a combination of the added chest work, and the mid range rack lockouts.

I've never really done bent over rows, I don't really know why. It's the sorta movement htat just makes you "dad strong". I reckon if I can push it up it'll only do good things for me. I might start training my back hard again now that it seems to have cleared up a bit (row's on one day, weighted chins on the other).

Sometimes I wonder why I write all this stuff down. I doubt anyone reads it... I guess it's for myself so I can evaluate my days training and think out loud about what I'm doing, where I'm going, what's working, and what isn't.

It's always cool to flick back 20 pages or so and just have a random read!!

Hanley

SKWAAAT - Hercs

Wide Stance Raw Squat:
*beltless*
60kg x5
100kg x5
130kg x5
150kg x5
170kg x5 - PR

Regula Stance Squat:
100kg x3
130kg x3
*belt*
150kg x3
*wraps*
190kg x5 - PR

Sumos:
60kg 2x5
100kg x5
140kg x5
*belt, light suit on straps down*
180kg x3
205kg 3x5

Roll Outs:
3x8

Malteaser!

Awesome, awesome work today!!

You're absolutely mad squatting and deadlifting on the same day!!!