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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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brianthebard

Hanley wrote: »

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.

Thanks for the info. Stopid herniated disc. *mumble grumble*

Also, what does straps down mean wrt your suit? Wait just saw the vid, I see now. Your hamstrings look huge!

Hanley

And 267.5kg x3;

https://www.youtube.com/watch?v=asMlUzoy25c

Hanley

brianthebard wrote: »

Thanks for the info. Stopid herniated disc. *mumble grumble*

Also, what does straps down mean wrt your suit? Wait just saw the vid, I see now. Your hamstrings look huge!

Straps down takes a lot of tension off the suit, and gives it less rebound. Can't give a figure that straps up add, but I can tell you it throws a whole new world of sh!t on top of you in regards trying to fight to stay in the groove!

cardio,shoot me wrote: »

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

Lol nice angle.

cardio,shoot me

when u aint get a car u gotta play them all !

cardio,shoot me

hey guys regarding the comp in belfast on the 18/19th, what time are they on? or is there a website i can get more info on?

Mikel

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

May be a stupid question but how long is a 'training cycle'.
Do you cycle the weights within that cycle or is the cycle itself linear from weight x to weight y?

Isn't 40 kilos a lot to add on in 9mths at your level, or is that the kind of progress you expect?

Hanley

cardio,shoot me wrote: »

hey guys regarding the comp in belfast on the 18/19th, what time are they on? or is there a website i can get more info on?

http://www.idfpa.plus.com/ > events > national championships

Mikel wrote: »

May be a stupid question but how long is a 'training cycle'.
Do you cycle the weights within that cycle or is the cycle itself linear from weight x to weight y?

Isn't 40 kilos a lot to add on in 9mths at your level, or is that the kind of progress you expect?

The actual cycle length can be open ended. I've combined two smaller cycles into one big competition cycle. First half started in October and stretched to Mid-Feb. And from then on til mid-April's the peaking cycle to try and get on the platform at my absolute best.

The gain's I've made aren't ones i'd expect to repeat very soon tbh. I've been surprised at the speed they've come. I have moved up a weight class tho so that will have had bearing on it.

Hanley

Pulldown Abs:
worked to plate 10 2x12 in Hercs

Floor Press:
60kg x5
80kg x5
100kg x3
120kg x3
130kg x3
140kg x1
145kg x1
150kg x1

Bench:
60kg x5
80kg x5
100kg x3
120kg x3
140kg x1
*shirt on - 44 Katana*
160kg x3
180kg x3
195kg 3x2, 2x3 - to a one board, some touched, some didn't

Chest Supported Rows:
worked to 130 3x12

Pulldown Abs, again:
plate 10 2x12

Not really too impressed with today. Elbows were sore and things didn't work well.

Tried to get the bar down faster on the bench, but just dumped the last reps of sets 2 and 3 as a result.

Took it easy for the last 10 days on my abs, back working them hard now.

Hanley

Heh.... just checked my floor press PR. my old one was 145kg, so that's +5kg today, and I was probably good for more.

That's encouraging.

Hanley

Deadlifts:
60kg x5
100kg x3
140kg x2
180kg x2
200kg x1
220kg x1
240kg x1 - speeeeeeeeeeeed
140kg 6x2

Front Squat:
80kg x5
110kg x5
130kg 2x5

Good Mornings:
60kg x8
90kg x8
110kg x8

Kroc Rows:
35kg 'bells x8
50kg 'bells x21 - PR

Shrugs:
*double OH*
60kg x12
100kg x12
140kg x3 - a bit over ambitious

Shruggy rack pull thing**:
190kg 3x12

**The Shruggy rack pull thing is done off the safety bars on a squat rack. Basically it's a high rack pull shrug. Bar starts 4-5 inches above your knee, pull it like you would a rack pull and then continue on to shrug. Totally different feeling to power shrugs, and much better imo. Really toasts the glutes too which can only be good.

I was surprised with my deadlifting today. I've spend a couple of weeks speed pulling in lieu of heavy work off the floor. Started pulling moderately heavy from mid shin for sets of 5 as well, combined with the grip and upper back work, the results have been pretty spectacular. I pulled the 240 soooo easily today. And I did it without straps as well which is a big deal on the smooth bars in TF. The bar was above my knees and almost at lockout before I even felt the weight. Looking back on it now I don't remember it being even remotely heavy. I'm confident 260 would have goen today without much more effort.

Front squats were good too. Buried.

GM's are being sunk in deeper too, and I'm working hard to eliminate the scooping motion I've developed out of the bottom. This week was the first I managed to stop it from happening!

Kroc rows were a 1 rep PR, but I definitely would hav been good for more if the dumbbell wasn't rolling in my hand. Right hand coulda gone to 30, but I started with left and decided to match the reps.

Hanley

Bench:
60kg x5
80kg x5
100kg x5
120kg x1
125kg 4x5

Incline Bench:
60kg x5
75kg 2x10, 1x12

Dumbbell Bench:
35kg 'bells x10,9,10

Face pulls:
warm ups
plate 90 2x15 (to my chin)
plate 75 1x15 (over my head)

Shoulder Death:
5kg 'bells - 1 set

Weighted Decline Sit Ups:
bodyweight x10
10kg plate x10
15kg plate 2x10 - PR I think

Surprised with how the bench went today... It was a lot stronger than last week. I had only intended to jump 2.5kg to 122 but I figured I was feeling good so I'd give it a lash and try for 3 sets. I ended up doing 4 fairly comfortably, and probably would have done a 5th too. 130 3-4x5 next week. PR's 1x5 with that weight!!

The incline bench owed me two reps from last week where I did 2x10, 1x8, so it was nice to get that back!!

Dumbbell benches were up today too strangely. All around good chest day!! I assume it's cos I didnt train boards on Sunday.

Think that's a PR on the weight decline sit ups too. Haven't done em in a while, so if it is a PR I guess it's another testament to the pulldown abs!!

Malteaser!

Nice one, really good session last night!

Btw, you look really hardcore with your new gum shield!!!

Degsy

Malteaser! wrote: »

Nice one, really good session last night!

Btw, you look really hardcore with your new gum shield!!!

Is that to stop wearing the teeth down from gritting?

cardio,shoot me

its incase the bar falls on his face , must be a really good gum shield to protect 170kg+ bench press

Hanley

Degsy wrote: »

Is that to stop wearing the teeth down from gritting?

Spot on..... Dentist's orders.

I look like a total gimp with it on. And it makes breathing on the higher rep sets mega weird.

Hanley

Just for fun;

https://www.youtube.com/watch?v=CAMaAUm7-Ds

the drifter

how many did you get wrong befor that one ?

Hanley

the drifter wrote: »

how many did you get wrong befor that one ?

Second ever rep believe it or not!!

Did it first try after i posted the thread to see if I could.

Then did it the next day when Malt was over so I could video it!!

Did another one after and hit my hand off the chair, hang time was even better on it I think.

cardio,shoot me

smart idea doing it on carpet, i tried it on tiles...... faceplant! lets just say i had to push my nose back into place after cleaning up the blood

Hanley

cardio,shoot me wrote: »

smart idea doing it on carpet, i tried it on tiles...... faceplant! lets just say i had to push my nose back into place after cleaning up the blood

:eek: You're not serious??

Hanley

Squat:
*wide stance and beltless*
70kg x5
100kg x5
130kg x3
150kg x3
170kg x1
190kg x3
*suit on, straps down, belt, no knee wraps*
200kg x5
220kg x3
240kg x3
260kg x3
275kg 2x3, 1x2 - PR by about 10,000 miles

Deadlifts against bands:
60kg x5
100kg x5
140kg x5
180kg 3x5

Pulldown Abs:
plate 11 x12, x10 - PR in Hercs

SWEET workout today.

The raw squats were nice and solid. Felt like I had my slow grinding gear on today for em, but watching it back it was swift enough.

The suited squats were a MASSIVE PR. I'd have to check, but straps down and no wraps I reckon I'd done no more than 220kg coming into this cycle. The suit I had on is my competition suit. It's MEGA tight. Took 20-30ish minutes to get into today I'd say. I decided to leave on the suit slippers (which has the effect of lessening the carryover because the legs don't bind up as tight) and went sans knee wraps to try and get some reps below parallel. I think one or two were there or there abouts.

The encouraging thing is that I squatted so strongly without knee wraps on or straps up. Both of which leave me good for a lot more weight. I had planned on finishing up this cycle on 285kg x2 originally, but it's looking like I'll cap it at 290kg x2 now. I'm genuinely not concerned at the thought of it any more. Can't get my head around that.

The last rep of the last set was all or nothing. I said to myself I was either getting it in, or not doing it at all. I lost concentration in the effort to get down, and once I stopped sitting back and forcing my knees out my hips kicked forwards, and from there there is just no recovery.

Happily it wasn't a strenght issue, as evidenced by the solidness of my other reps. Just a technique thing. I've a few more workouts to tune in my consistency, so over all I reckon I'm in a good place now.

The pulls against bands were easy enough. Felt harder than they looked, so will bump it up 10kg next week.

Pulldown Abs were good. Another few weeks of hammering them and I'll back off.

Hanley

2nd set of 3 with 275kg;

https://www.youtube.com/watch?v=1mfsBVZlpME

Final set with 275kg (and a clear picture of the benefits of having experienced lifters spotting you - they just KNOW when to come in);

https://www.youtube.com/watch?v=XFj5qNj5xh8

cardio,shoot me

Hanley wrote: »

:eek: You're not serious??

im afraid i am

wasnt to bad, still not daring to try it again tho, i got the "fear", with the blue suit u look like ur wearing leg warmers XD

celestial

Hanley wrote: »

2nd set of 3 with 275kg;

https://www.youtube.com/watch?v=1mfsBVZlpME

Final set with 275kg (and a clear picture of the benefits of having experienced lifters spotting you - they just KNOW when to come in);

https://www.youtube.com/watch?v=XFj5qNj5xh8

Nice work. did you feel the squats were a touch high or about right?

Also, watchin the first vid I thought that the spotter in the blue-shirt was you!! Lining up for the squat. And I thought MAN he has put on a serious gut goin up to 17 or so stone!! Wasn't thinking of course that you had a suit on and that was, in fact, not you

What bf% are you now at your current weight, do you reckon, out of interest?

Hanley

cardio,shoot me wrote: »

im afraid i am wasnt to bad, still not daring to try it again tho, i got the "fear", with the blue suit u look like ur wearing leg warmers XD

Haha the "leg warmers" are suit slippers. They help the suit to slide on easier, and stop it from binding up as much (decreasing the sort of carryover you get, but making it more comfortable to train in).

celestial wrote: »

Nice work. did you feel the squats were a touch high or about right?

By and large, they were a bit high. There was one that was maybe there or there abouts (first rep of the 3rd set). But they've been getting progressively closer week on week, so I'm not worried.

Also, watchin the first vid I thought that the spotter in the blue-shirt was you!! Lining up for the squat. And I thought MAN he has put on a serious gut goin up to 17 or so stone!! Wasn't thinking of course that you had a suit on and that was, in fact, not you

Hahaha gas.... the guy in the blue t-shirt's actually the best drug free lifter in Ireland over the last 3 years. Perhaps one of the best ever. And has totalled something mad like 830kg at 100 (325/230/280 are his PR's I think).

What bf% are you now at your current weight, do you reckon, out of interest?

My calipers say about 20mm, which is approx 20% bodyfat afaik. I'd like to knock 4-5% off it after this competition, and build my weight back up again coming into the world champs in November. If I could get on the platform there at 112kg at 18% bodyfat I'd be more than happy.

Like I've said before, the plan for 2010 is to come back down after that and get in "shape". That is, 9-10% bodyfat. At that stage I should be weighing around 100kg, so I'd like to get on the platform and smash the all time national records in that class too.

brianthebard

****, you ****ing monster you! well done, looks likes you could add a few extra kilos to get down to parallel and easily come back up.

Hanley

brianthebard wrote: »

****, you ****ing monster you! well done, looks likes you could add a few extra kilos to get down to parallel and easily come back up.

Haha thanks!

I certainly hope there's an extra few kilos there!!!

Mikel

That's gas, it must be mad training with guys like that.
No room for just going through the motions there then :pac:

Hanley

Floor Press:
60kg x5
80kg x3
100kg x3
120kg x3
140kg x2
145kg x1
150kg x1
155kg x1 - PR

Bench:
60kg x5
80kg x3
100kg x3
120kg x2
140kg x2

3 Board Press:
140kg x5
155kg 3x5 - PR

Pulldowns:
4 warm ups, then;
Stack minus 2 plates x10
Stack x8

Rolling Dumbbell Extenstions:
15kg 'bells 5x12

Good workout today. Nice PR on the floor presses... 5kg up on last week, 10kg up on my last cycle.

The benching was good as well. The 140x2 was really clean.

Strong on the board presses. Previous cycle's PR was 160 or 165 x1 with a bounce and a heave, so things are looking good there.

Strength in my lats has just jumped recently. Highest I've ever been was the stack less 4 plates on that particular machine, and that was with straps too (I did it without them today). So things are looking good there.

Rolling extenstions to try and stretch out my tris a bit cos they were feeling bad. Amazed by the ease of the weight. Last time out I struggled with 17.5 or 20 for the same number of reps.

Elbows were feeling a bit beat up, but considering I was expecting to feel a bit tired today after squatting yesterday, I was pleasantly surprised.

Hanley

Speed Pulls:
60kg x5
100kg x3
130kg x3
150kg 8x2

Front Squats:
45kg x5
80kg x5
105kg x3
120kg x1
135kg 2x5

GM's:
50kg x8
80kg x8
100kg x5
115kg 3x8

Kroc Rows:
35kg 'bell x12
50kg 'bell x23 - PR

Shrugs:
*double over hand, strapless*
60kg x5
100kg x5
140kg x6 - PR

Shrug Rack Pull Combo:
170kg x5
200kg 3x12

3rd day in a row today, so feeling a bit run down to say the least.

The pulls were decent. Happy enough with them, they got better as the sets went on.

The front squats were good too. A bit rough, but that's to be expected having only squatted on Saturday.

GM's are just going up and up. Really happy with my strength on these at the moment.

2 rep PR on the Kroc's and 3 rep PR on the double overhand shrugs. Upper back and grip seem to be coming along nicely.

The shrug rack pull combo's just disgusting. The most stomach churning move I'm doing at the moment. Really feel it working the upper back and glutes tho.

Thankfully only 3 more of today's sessions before the comp. I'll pull 160 8x2 next week, work up to 250kg x1 the week after followed by 140kg 6x2 and then finally 150 8x2 in the final week. All going to plan I'll take 245 as my opener, 260 as my second and whatever I need to have a shot at 800 for my 3rd.