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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

Squat:
*wide stance, beltless*
60kg x5
100kg x5
130kg x3
160kg x1
180kg x5
*suit on - old red 42 centy, straps down*
200kg x5
220kg x5
240kg x5
260kg x5 - PR, obviously!!

Rack Pulls from mid shin:
60kg x5
100kg x5
140kg x5
180kg x1
220kg x5

Pulldown Abs:
Stack +25kg plate 2x15 - PR

Strength was great on the squats, but looking back at them now they were shockingly high and I must say I'm very disapponted.

Rack pulls were nice. I like mid shin. It's always hard from there!!

Another PR on the pulldown abs, and for the first time today I could feel em cramping up. Musta been the high reps.

Vid of the squats (vom);

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

Hanley

Bench w/doubled mini bands:
60kg x5
80kg x3
90kg x1
100kg x1
110kg x1
115kg x1
120kg x1

Shirted Bench:
160kg x3
180kg x3
200kg x1 (to a 1 board)
200kg x1 (not quite to chest)
205kg 2x1 (about 2 inches off both times)
210kg x1 - touched, pressed and PR'd

3 Board Press:
140kg x5
152.5kg 3x5

Chest Supported Row:
130 2x12
120 x12

Some good benching today. Happy with the press against bands. Still a bit off my PR for some reason, but everything else is stronger???

The shirted benching was good. I had to use more weight than I wanted to get a touch, ad when I did touch, I was totally out of the groove which made the press really hard. You'll see the difference when the vids upload.

Lockout's getting stronger, so hopefully a big bench is still on the cards!

Hanley

205kg

https://www.youtube.com/watch?v=nNW_-uO-PVI

210kg

https://www.youtube.com/watch?v=NJA6Nr9_26M

the drifter

beast......

podge57

very impressive stuff

any tips for building a decent arch?

Hanley

podge57 wrote: »

very impressive stuff

any tips for building a decent arch?

Thanks guys.

I got asked the same thing about an arch on t-nation yesterday and here was my response;

I don't really have any secrets. Try to arch from your upper back as much as lower I suppose. And watch how I set up, when I get my position locked in I push back up the bench with my feet which tucks my ass in a little bit more and really forces my arch up higher. When you do that, pull your feet back another inch or two as well and it should give you a really good base for some leg drive.

The above was said in reference to this vid; http://www.youtube.com/watch?v=Qv6ur6KYYGQ

podge57

Hanley wrote: »

Thanks guys.

I got asked the same thing about an arch on t-nation yesterday and here was my response;

I don't really have any secrets. Try to arch from your upper back as much as lower I suppose. And watch how I set up, when I get my position locked in I push back up the bench with my feet which tucks my ass in a little bit more and really forces my arch up higher. When you do that, pull your feet back another inch or two as well and it should give you a really good base for some leg drive.

The above was said in reference to this vid; http://www.youtube.com/watch?v=Qv6ur6KYYGQ

thanks, ive never really been able to hold an upper back arch, partly because the bench at my gym is designed more for comfort than performance, but ill try to push back and hopefully it will make me a bit more solid

Malteaser!

Super work yesterday hun.

205 was unbelievably close to touching and you were looking v.strong still on the 210 after it!!

Hanley

Malteaser! wrote: »

Super work yesterday hun.

205 was unbelievably close to touching and you were looking v.strong still on the 210 after it!!

You'd have to be extremely generous to say anything about that 210kg press looked strong tbh!

Hanley

Speed Pulls:
60kg 2x5
100kg x3
140kg x1
160kg 8x2

Front Squats:
45kg x5
70kg x5
90kg x5
115kg x5
125kg 2x5

GM's:
45kg x8
70kg x8
90kg x4
105kg 3x8

Kroc Rows:
30kg 'bell x8
47.5kg 'bell x25 per hand

Double Overhand Shrugs (no straps):
60kg x12
100kg x12
132.5kg x12 - PR
*add straps*
180kg 2x12

This day just sucks. Such a long hard slog.

The speed pulls were good enough. Gonna drop to 140kg 8x2 next, might go up to 220kg or so for a single before hand jsut to see how my speed's holding.

Front Squats were good. Focused on keeping my chest up and Icould really feel my upper back working hard. Legs felt strong. Hoping to hit mulltiple sets with 140 in the next few weeks.

GM's were good as well. Form was better this week. I'll probs video them next week to make sure.

PR on the kroc rows and the double overhand shrugs, which tells me my grip is in good condition!

brianthebard

What's the difference between a kroc row and a normal row? I looked them up today on youtube but the only difference I can see is more rotation in the trunk and a kind of jerky action?

Hanley

brianthebard wrote: »

What's the difference between a kroc row and a normal row? I looked them up today on youtube but the only difference I can see is more rotation in the trunk and a kind of jerky action?

That's essentially the only difference... Forn's a little bit looser with them, and they tend to be done strapless. So it's mostly an upper back and grip exercise!

Here's a mega old school vid of me doing them;

https://www.youtube.com/watch?v=E-gwHEovmZQ

itsallaboutheL

i remember that vid i think, were they 37.5s

Edit: i'm a retard who obviously can't read

Hanley

So some stuff came up yesterday and I couldn't make it to the gym so had to go today instead....

Bench:
60kg x5
80kg x5
100kg x5
120kg 4x5, 1x3

Incline Bench:
60kg x10
75kg 2x10, 1x8

Dumbbell Bench:
35kg 'bells x10, 7, 9

Face Pulls:
plate 90 3x12

Shoulder Death:
5kg 'bells - 1 set

Decent enough benching today. The first rep or 3 on all the sets is SO easy, but in the latter sets my tri's were just dying. I assume this is because I'm training my lockout hard on Sundays.

Same story with the inclines and dumbbells. Was going mad strong on all the reps and then bang... tri's were gone.

cardio,shoot me

whats a shoulder death, i tried googling it

Hanley

20 front raises, 20 lateral raises, 20 bent over raises - all in one big long set with no breaks in between.

Don't know if it's actually called shoulder death or not, that's just what I refer to it as!

Killme00

Hanley, what are your current pb's?

Hanley

Killme00 wrote: »

Hanley, what are your current pb's?

As of July 2008 in competition - 272.5kg squat, 190kg bench, 250kg deadlift. That's with all the powerlifting gear on.

This training cycle they stand at a 260kg x5 squat (which will hopefully be 267.5kg x5 tomorrow), 210kg bench and 232.5kg x5 deadlift.

All going to plan that's 317.5kg squat, 215kg bench and 272.5kg deadlift on the platform on April 19th.

Raw, I couldn't tell you. I guess 250kg squat, 150-155kg bench and 260-265kg deadlift at the moment.

cardio,shoot me

Hanley wrote: »

As of July 2008 in competition - 272.5kg squat, 190kg bench, 250kg deadlift. That's with all the powerlifting gear on.

This training cycle they stand at a 260kg x5 squat (which will hopefully be 267.5kg x5 tomorrow), 210kg bench and 232.5kg x5 deadlift.

All going to plan that's 317.5kg squat, 215kg bench and 272.5kg deadlift on the platform on April 19th.

Raw, I couldn't tell you. I guess 250kg squat, 150-155kg bench and 260-265kg deadlift at the moment.

wow the gear makes a good bit of difference ( no offence intended, those raw numbers would still make me go :O )

edit: just realised "gear" sounds wrong , i mean the suits and belts

Hanley

cardio,shoot me wrote: »

wow the gear makes a good bit of difference ( no offence intended, those raw numbers would still make me go :O )

edit: just realised "gear" sounds wrong , i mean the suits and belts

It does and it doesn't... First time I wore it without training I got maybe 20kg on my bench, and 30kg on my squat.

The difference now is I've adapted my training to maximise the carryover I get.

For squats, a strong core and upper back become increasingly important. I'd nearly go as far as to say they're the most important thing you can train to bring up your suited squat.

And for the bench, you need incredible lockout power (triceps) and and a mega strong back (lats and upper back) to control the weight on the way down!

brianthebard

Where's the April comp, I remember you said there was one in Galway this year, would be great to check it out if I haven't deadlines at the same time.

Malteaser!

brianthebard wrote: »

Where's the April comp, I remember you said there was one in Galway this year, would be great to check it out if I haven't deadlines at the same time.

I could be getting this totally arseways coz I haven't doublechecked but the one in Galway is the IPO National Champs and they're on the 3rd of May.

Hanley

brianthebard wrote: »

Where's the April comp, I remember you said there was one in Galway this year, would be great to check it out if I haven't deadlines at the same time.

Malteaser! wrote: »

I could be getting this totally arseways coz I haven't doublechecked but the one in Galway is the IPO National Champs and they're on the 3rd of May.

First Sunday in May is the date. The 3rd sounds right!!

It's in the Renmore community centre. Should be a good comp, there's a fair few guys in good shape heading into it.

itsallaboutheL

Hanley wrote: »

20 front raises, 20 lateral raises, 20 bent over raises - all in one big long set with no breaks in between.

Don't know if it's actually called shoulder death or not, that's just what I refer to it as!

i used to call them dirty thirties (do em with thirty reps) used to give the pink dumbells to my buddies when they ere new in the gym and just sit and laugh while they cried trying to do em!

cardio,shoot me

regarding the comp @ 3rd of may,might try pop down, is there an entry fee and if so do u need to book in advance or pay at the door type thing?

Hanley

itsallaboutheL wrote: »

i used to call them dirty thirties (do em with thirty reps) used to give the pink dumbells to my buddies when they ere new in the gym and just sit and laugh while they cried trying to do em!

Sounds nasty!!

cardio,shoot me wrote: »

regarding the comp @ 3rd of may,might try pop down, is there an entry fee and if so do u need to book in advance or pay at the door type thing?

Just come down, show up and walk in for free (as a spectator). You need enter and pay a fee to lift!

There's also a comp in Belfast on April 18th/19th for anyone that's interested.

Hanley

Squat:
*raw, beltless, widestance*
70kg 2x5
120kg x5
150kg x5
185kg x5
*suit on, straps down*
210kg x5
230kg x3
250kg x3
*wraps*
267.5kg x3, x5 - P...AAAARRRRRRR

Pulls from mid shin:
100kg x5
140kg x5
180kg x5
225kg 2x5

Total ball breaker today. Been up since 7.30am studying for an exam tomorrow morning.

The squats were better than last week, but still not the best. They're getting closer but I think I still cut them high today. That being said, assuming 267 is 88% (it's probably closer to 85-86%) it leaves me at a 305kg squat straps down in my looser suit. So in good stead there.

The pulls wre better than last week too. And considering I was in bits going into them I'm happy!

cardio,shoot me

might go to the belfast one as my mum would probably go shopping for the comp while i watched

kevpants

Hanley wrote: »

Squat:

267.5kg x3, x5 - P...AAAARRRRRRR

Sweeeeeeeeet.

Get the vids up. Can't believe you got 5!

Hanley

kevpants wrote: »

Sweeeeeeeeet.

Get the vids up. Can't believe you got 5!

Hahaha it wasn't the best.

Here's 267.5 x5;

https://www.youtube.com/watch?v=3UhFq_JpYZU