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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

cardio,shoot me wrote: »

are u training your arm to help with powerlifting or for aesthetic purposes?

Big arms = win!!

Basically....

Hahaha I've never trained my biceps at all really, and I'm never arsed doing it at the end of a session. But recently I've been training pull ups first and the improvements have been sweet... so I figured I'd give my guns some attention too. And yes, I said guns.

Hanley

5/3/1 - Wave 3 - "3" Day

Pull Ups:
bodyweight 2x10

Deadlifts:
70kg x5
100kg x3
140kg x3
170kg x3
190kg x3
*belt*
210kg x6

SLDL off a plate:
115kg 4x10

Good Mornings:
75kg 3x15

Pulldown Abs:
warm ups
stack +20kg 2x10 - fcuking FINALLY

Hanging Leg Raises:
x7, x5

Seated Dumbbell Curls:
15kg 'bells 3x15

Decided I badly needed to take the finger out today and do some decent deadlifting. Got a big aggressive and pulled the 210kg x6 pretty handily. After ANOTHER hard week end (they have to stop soon!!!) and about 12-14 hours cumulative sleep since Friday morning I'm happy enough with the performance.

SLDL's were nice and nasty again...

High rep GM's hurt like notthing else on my abs and low back (that's a good thing!!)

Pushing my ab training hard again in preparation for competition season next year, happy to bust out 20kg for 2 sets of 10 again finally. And the hanging leg raises were nice to finish.

After 5-6 weeks of just going thru the motions the fire is back burning strong again. Watch out.

Kev M

Hanley wrote: »

After ANOTHER hard week end (they have to stop soon!!!)

They'll get you dry and RIPPED for Summer :cool:

Hanley

Kev M wrote: »

They'll get you dry and RIPPED for Summer :cool:

Not these type of weekends buddy!!

Hanley

Stations off the Cross with Kevpants and Wifepants:
30 up and downs

Evil Papal Fran:
21 burpees, 2 hill sprints
21 squats, 2 hill sprints
15 burpees, 2 hill sprints
15 squats, 2 hill springs
9 burpees, 2 hill sprints
9 squats, 2 hill sprints

Time Taken: 11mins 16 seconds

Real lung buster today. Cardio's improving tho.

cardio,shoot me

Hanley wrote: »

Cardio's improving tho.

Hey cheers, nice to know people like me

,ah no but seriously, if anyone says powerlifters are fatties ill direct them to this here cardio.

Hanley

5/3/1 - Wave 3 - "3" Day

Diesel Crew Shoulder Warm Up:
5kg 'bells - 4 reps

Bench:
60kg x5
80kg x3
100kg x3
115kg x3
130kg x4 - ugh
100kg 5x8

Dips:
bodyweight +10kg 4x10, 1x9 - grrrr!!

Pull Ups:
bodyweight +10kg x8, 6, 5, 5, 4

*learning how to kip x50-60* (well.. trying to learn)

Face Pulls:
plate 75 4x12

*supersetted with*

One Arm Barbell Curls:
22.5kg x8, 6, 5, 5

Thoughts later probs!

Hanley

Hanley wrote: »

5/3/1 - Wave 3 - "3" Day

Diesel Crew Shoulder Warm Up:
5kg 'bells - 4 reps

Bench:
60kg x5
80kg x3
100kg x3
115kg x3
130kg x4 - ugh
100kg 5x8

Dips:
bodyweight +10kg 4x10, 1x9 - grrrr!!

Pull Ups:
bodyweight +10kg x8, 6, 5, 5, 4

*learning how to kip x50-60* (well.. trying to learn)

Face Pulls:
plate 75 4x12

*supersetted with*

One Arm Barbell Curls:
22.5kg x8, 6, 5, 5

Thoughts later probs!

Not happy with my benching. My technique's gone to absolute sh!t. I'm 100% sure it's cos I'm benching so infrequently. Like even keeping tight and getting a proper bar path's hard.

The 5x8 with 100kg got better as the sets went on, which reinforces my opinion.

Haven't dipped in a few weeks and my bench hasn't moved, so I'm saying not dipping is bad for my bench at the moment. Once again got a ****ty 9 on the final set, but I leaned in more and could feel it hitting my chest better this time.

Pull ups were grand.. just said 5 sets of as many as possible!!

The kipping attempts were absolutely hilarious. Myself and Kev made an absolute DISGRACE of ourselves. Gonna have to keep working on them cos they were crap.

Hanley

Stations of the cross - satan style:

Sprint up, run down x5

Repeated 4x!!

Times were;

Set 1 - 1min 21 seconds
Set 2 - 1 min 14 seconds
Set 3 - 1 min 13 seconds
Set 4 - 1 min 16 seconds

A total of 5 minutes and 4 seconds of work, but it was HORRIBLE. Literally getting up and down as fast as possible. Much more of a ball breaker, and a totally different kind of pain to 30 up and downs with walks.

Kev M

Hanley wrote: »

Stations of the cross - satan style:

Sprint up, run down x5

Repeated 4x!!

Times were;

Set 1 - 1min 21 seconds
Set 2 - 1 min 14 seconds
Set 3 - 1 min 13 seconds
Set 4 - 1 min 16 seconds

A total of 5 minutes and 4 seconds of work, but it was HORRIBLE. Literally getting up and down as fast as possible. Much more of a ball breaker, and a totally different kind of pain to 30 up and downs with walks.

Yeah that's actually the way I did it yesterday except only 2 sets. Going by how my knees feel today though I'm not sure if running back down was such a great idea. 4 sets of that is pretty sickening I'd imagine, I was destroyed after 2.

cardio,shoot me

guys all you plers need to start a running club at this rate...

d'Oracle

Kev M wrote: »

Yeah that's actually the way I did it yesterday except only 2 sets. Going by how my knees feel today though I'm not sure if running back down was such a great idea. 4 sets of that is pretty sickening I'd imagine, I was destroyed after 2.

From my interest in hiking, I reckon that if downhill walking is so tough on the knees, down hill running is probably a bad Idea.

Hanley

5/3/1 - Wave 3 - "3" Day

Squats:
60kg 2x5
90kg x3
120kg x3
145kg x3
165kg x3
*belt*
185kg x5
*belt off*
140kg x16
130kg x20

Step Ups:
30kg 2x10

One Leg RDL's:
30kg 2x10

Lying Leg Curls:
Stack minus 1 plate 3x10

*supersetted with*

Machine Preacher Curls:
Stack minus 3 plates 3x12

Hanging Leg Raises:
1x10, 1x8

Good stuff!

Hanley

2008
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, bodyfat = 17%

Weight on 5/7 - 96.86kg, waist = <35.5, >35 inches, calipers = 15/16mm, bodyfat = 15.4%

2009
Weight on 27/4/09 - 109kg, waist = 39 inches, calipers = 21mm, bodyfat = 20%

Weight on 12/7/09 - 103.75kg, waist = 37 inches, calipers = 17-18mm, bodyfat = 17ish%

The weight loss seems to be going decently well now at this stage!

Gonna get out for an easy 1km run this afternoon and follow it up with some hill sprints I reckon.

Hanley

cardio,shoot me wrote: »

guys all you plers need to start a running club at this rate...

I was going to let this slide... but I'm feeling mean this morning.

I don't see a computer in this pic, so I don't know how you keep managing to get online????

cardio,shoot me

ha,ha,ha.....

Hanley

5/3/1 - Wave 3 - "3" Day

Barbell Curls:
40kg x8
50kg 2x10

Military Press:
40kg x3
55kg x3
62.5kg x3
70kg x6

Standing One Arm Dumbbell Press:
25kg 'bells 4x10

3 Board Press:
60kg x5
90kg x3
*add in board*
110kg x3
130kg 5x5

Pendlay Row:
60kg x6
80kg x6
100kg 5x6

Chins:
bodyweight +10kg x10, 8, 7(ish)

Weighted Decline Sit Ups:
10kg plate over face 5x10

*supersetted with*

Face Pulls:
plate 75 5x12

Stepping it up - training with a purpose again.

Hanley

Hanley wrote: »

5/3/1 - Wave 3 - "3" Day

Barbell Curls:
40kg x8
50kg 2x10

Military Press:
40kg x3
55kg x3
62.5kg x3
70kg x6

Standing One Arm Dumbbell Press:
25kg 'bells 4x10

3 Board Press:
60kg x5
90kg x3
*add in board*
110kg x3
130kg 5x5

Pendlay Row:
60kg x6
80kg x6
100kg 5x6

Chins:
bodyweight +10kg x10, 8, 7(ish)

Weighted Decline Sit Ups:
10kg plate over face 5x10

*supersetted with*

Face Pulls:
plate 75 5x12

Stepping it up - training with a purpose again.

So training today...

Gun show was out in full force. My arms are certainly starting to get stronger, and I could feel my biceps working as well so maybe it's the start of some growth. Fingers crossed!!

Military Press was sh!t as usual. I'm pushing as hard as I can on em, but they're going nowhere. Lucky shoulder strength doesn't matter

The one arm presses are actually starting to move up quite well now tho, which is strange. I can REALLY feel my shoulders working on them, more so than any other shoulder exercise I've ever done.

As expected, my lockout strength's down a bit, but it was at the end of some heavy pressing and I haven't trained it in quite some time - "It's a neural thing" ( Kevpants - lol!!). I got thru the reps with relative ease, and did them more controlled and less Metal Militia-y than normal. Gonna bump up 5kg next week and go 5x5 again. Hopefully I'll steal some progress over the next couple of months on em.

Reviewed my log and when I was doing Pendlay Rows everything was stronger, so they've come back in. Again high(ish) weight and lots of sets is the order of the day. I'll be going up 5kg again next week too.

Chins were alright... Felt my lats working, so I guess that's good???

As always, can never have enough upper back or ab strength. So taking a bit of a volume based approach on them over the next while.

Hanley

Stations of The Cross

Long Hill:
sprint up, run down x5, x6 (to catch up with Kev!!), x5, x5

Papal Fran:
21/15/9 Burpees + Squats
Time: 4 mins 14 seconds

The long hill's absolutely evil. I don't know why anyone would run around in circles for half an hour when you can just batter yourself into the ground with some sprints. I love it.

HUGE PR on my Papal Fran as well. Last time I did it was exactly 3 weeks ago and I scored a 5.46. Knocked 1 minute and 32 seconds off that today so big strides are being made in my conditioning. Sooo breaking 4 mins next time.

Re-testing proper Fran at some stage next week, so hoping for big improvements there too.

Hanley

5/3/1 - Wave 3 - "5/3/1" Day

Pull Ups:
bodyweight 2x10

Deathlift (an hommage to Misha and Kev):
60kg x5
100kg x3
140kg x2
170kg x5
195kg x3
*belt*
220kg x5 - I found my deadlift mojo again

Speed Pulls:
140kg 8x2

SLDL off a plate:
115kg 5x10

GM's:
77.5kg 3x15

Pulldown Abs:
warm ups
stack +20kg 2x10, 1x8 - and my ab strength seems to be returning too!!

Seated Dumbbell Curls:
17.5kg 'bells 3x15

Alriiiiiiiight!!! Stepped it up a bit today and things came around nicely, even after running my guts out yesterday. My body seems to be my friend again

Pull ups were sweet, just banged them out cold and coulda kept going on both of em!

Gritted my teeth and went for it on the DL's too. Mighta got a 6th, and probably shoulda gone for it. Disappointed in myself in that regard. But considering my first 5/3/1 wave I only got 210x3 I'll take the improvement. Not too far off PR levels either, maybe 5kg away (the 232.5kg x5 I did had rest of like 10-15 seconds between reps).

Speed pulls are back cos they REALLY helped coming up to this years nationals. Unfortunately I didn't get a chance to show it, but based the ease with which I pulled 250 in training they were doing the job. Probably need to introduce some grip work now cos a lot of my heavy DL's are being done with straps cos of the crap bars in TF.

SLDL's were nasty, gut jammed into legs and a serious back pump = sick feeling.

GM's were much the same!

Pulldown Abs are starting to work their way back up thankfully. Not too far off PR levels there, and the cool thing is that I know when I put up 5kg more my core's strong enough to support a 310-320kg squat!!

Hanley

Torture Session

500m Row Intervals, rest as long as needed, 3x:
1.30.9
1.33.6
1.31.8

Total: 4mins 36.3 seconds

Tabata Intervals on "The Grappler" - http://www.exercise.co.uk/images/prod/prop_1_1084.jpg
20 seconds on, 10 off x8

Distance: .88

Today was fcuking UGLY. Absolutely horrible workout to try and do. The rows sound easy on paper, but after about 250m going hard you begin to think "why am I doing this" and with 150m left it's just a case of grit your teeth and keep going.

Coming into the last interval Kev was leading 1-0 (with a draw on the second one) and he said sure fcuk it, we'll go for total time, no doubt thinking his 1.3 second lead had him safe!! I actually got psyched for the last one (how ghey is that???) and just nicked him. Doubt I'll be as lucky next time. I don't think either of us woulda got those times withotu each to push tho so everyone wins.

The tabata's on the grappler suuuuuuuuuuuuck. My shoulders felt like they were gonna die. Kev got his revenge here and beat me by .01. Sickening, but deserved.

Twas really nice not to have something beat the sh!t outta my shins too!!

Hanley

Oh and check this out, Ed's an absolute GENIUS for coming up with this name!!!!

Henceforth, the "Papal Fran" of 21/15/9 burpees and air squats, aka "Hanley Fran", shall be know as Franley!!!!

Edwardius

Haha, it just made sense!

Those are some damn fast 500 times. Have you rowed that distance often before, or rowed in general?

d'Oracle

Hanley wrote: »

The tabata's on the grappler suuuuuuuuuuuuck. My shoulders felt like they were gonna die. Kev got his revenge here and beat me by .01. Sickening, but deserved.

That always looked a great machine to me.....
Never saw it anywhere but TF though.

Hanley

Yah, they're actually pretty cool. Never used it before but on a higher setting I'd say it'd be great for a bit of grip training.

Dead Ed wrote: »

Haha, it just made sense!

Those are some damn fast 500 times. Have you rowed that distance often before, or rowed in general?

Are they?? Deadly, thanks

As for rowing often... well the first gym I ever joined had one... about 5 years ago. Went on it maybe 5 or 6 times.... Haven't been on one since then tho!!!

Hanley

5/3/1 - Wave 3 - "5/3/1" Day

Bench:
60kg x5
75kg x3
90kg x2
110kg x5
125kg x3
137.5kg x2 - Vooooooooooooom
100kg x10,9,8

Dips:
bodyweight +10kg 3x12

Pull Ups:
bodyweight +10kg x10, 9, 6

Face Pulls w/ straight bar on cable crossover:
82.5 3x15

*supersetted with*

One Arm Barbell Curls:
22.5kg x10, 6, 8

Total vomit session to be honest. Shoulders were toast after that stupid grappler yesterday.

Kev tells me when Wendler started conditioning his upperbody strength dropped off and his legs stayed ok, so he better be right!!

Parsley

Hanley wrote: »

Torture Session

500m Row Intervals, rest as long as needed, 3x:
1.30.9
1.33.6
1.31.8

Total: 4mins 36.3 seconds

Today was fcuking UGLY. Absolutely horrible workout to try and do. The rows sound easy on paper, but after about 250m going hard you begin to think "why am I doing this" and with 150m left it's just a case of grit your teeth and keep going.

They're some pretty damn good times for someone who doesn't row! And they really are f*cking torturous!

Hanley

Parsley wrote: »

They're some pretty damn good times for someone who doesn't row! And they really are f*cking torturous!

Thanks man!!

What were you putting up for 5's when you were rowing competitively?

Parsley

Around the same as yours, for sets of about 6 or 8. The first few would be around 1.30, then they'd go up to about 1.35-1.37 when your muscles are on fire with all the lactic acid building up. There were lads gettin better scores than me though, i was never that good on the rowing machine. Out in the boat was all that really mattered!

Hanley

Parsley wrote: »

Around the same as yours, for sets of about 6 or 8. The first few would be around 1.30, then they'd go up to about 1.35-1.37 when your muscles are on fire with all the lactic acid building up. There were lads gettin better scores than me though, i was never that good on the rowing machine. Out in the boat was all that really mattered!

6-8 sounds rough as hell... what sorta rest periods did you guys take? Just as needed...?