nav[aria-label="Primary Navigation"] { padding: 0; & ul { list-style: none; width: 100%; display: flex; flex-direction: row; justify-content: start; align-items: start; gap: 30px; padding: 0; & li { margin: 0; } & ul li { list-style: none; } } }

Child Item

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...

Find more posts tagged with

Quick Links

Comments

itsallaboutheL

cardio,shoot me wrote: »

hes just a big ball of ghey

You have a wonderful way with words.

cardio,shoot me

thanks, i like to think of myself as an artist

Hanley

itsallaboutheL wrote: »

Man you're after getting VERY strong again...

Your powers of recovery are diriculous..

I hate you...

Do me a favour? Throw up a vid of your Pendlays at some stage??

Haha what you mean getting strong again?? I was never weak!!

And thanks, I think the sleep I have been getting has actually been a window of opportunity for some nice caring people to replace my normal bodyparts with machinery.

I've an old vid on youtube I'll find, but I imagine the form with heavy weight would be slightly different.

Hanley

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

cardio,shoot me

jayz those cons are brutalized!

itsallaboutheL

Ya thanks, it's the heavy ones im lookin for, if you have a camera handy at any stage and have the time, i'd appreciate a vid.. kthanksbai.

I'm trying to de-strictify my form.. (and if i coin new words then all the better)

brianthebard

Aww I'm kind of sad in a dumb way to see you and podge have left 5/3/1...what's the plan for the next few months apart from continuing to lose fat?

Hanley

brianthebard wrote: »

Aww I'm kind of sad in a dumb way to see you and podge have left 5/3/1...what's the plan for the next few months apart from continuing to lose fat?

Ummm lots of plans and goals for the rest of the year....

1) survive Murph tomorrow
2) drop the weight back on my squats and deads, slow build up over the next 2 months or so
3) tons of lower back and hamstring work
4) bench comp on september 20th - go over 2x bodyweight
5) hit 95kg some time in october
6) thinking about smolov deadlift.... (ties in with my 280kg deadlift goal)
7) sub 4 minute Fran
8) GUN SHOW!!!!

I'm sure there's more....

itsallaboutheL

Hanley wrote: »

Ummm lots of plans and goals for the rest of the year....

5) hit 95kg some time in october

Aw man don't do that to me!!

Now i'll have to get to like 60kg to look even relatively strong.

the drifter

itsallaboutheL wrote: »

Aw man don't do that to me!!

Now i'll have to get to like 60kg to look even relatively strong.

or stay at 95kg and do something other than bench and some ghey stuff....for gods sakes man....if you actually did some decent squat and deadlift training you'd have a decent total....look at the size of you like...there are little people all over the world who would kill to have a frame your size....

Frank Bullitt

For the sleep problems try valerian root,iv used it a few times and i think its great,you get a nice tranquil sleep so its worth checking out.

Hanley

Gintonious wrote: »

For the sleep problems try valerian root,iv used it a few times and i think its great,you get a nice tranquil sleep so its worth checking out.

Thanks man...

Got almost 6 hours last night. Was delighted with myself!!

itsallaboutheL wrote: »

Aw man don't do that to me!!

Now i'll have to get to like 60kg to look even relatively strong.

Haha sorry... you'll hate this even more.

I'm giving SERIOUS thought to coming back to 90kg for the 2010 world champs in Ireland. First year as a senior and I've a MUCH better chance of placing respectively at that weight. Should really go over 9x bodyweight at it. And I'd be SHREDDED (I'd have to be!!).

Should squat over 3.5x bodyweight (315kg+ at that weight), bench 2.5x (225kg) and deadlift over 3x too (270+). Like I'm planning on going over 800 in April, so if I do that all I'd have to do is maintain my strength while I drop a weight class (810kg =9x bodyweight at 90).

Decisions....

Hanley

Trying to get psyched for THE Murph now... gonna be tons of fun.

cardio,shoot me

the what now?

Hanley

Hell day.....

"Murph";
1 mile run (8 mins)
100 pull ups (10 min 24 seconds)
200 push ups (13 mins 39 seconds)
300 squats (12 mins 35 seconds)
1 mile run (9 mins 22 seconds)

Time: 53 minutes 39 seconds - running straight thru each exercise

This was absolutely disgusting. I cant even describe how it feels. "Exhaustion" is the word I'd use to sum it up tho. I'm pretty sure I was half KO'd after it. One of the trainers in the gym called me to ask how I did, I could hear his voice but couldn't see him. He was standing in the balcony above me in plain sight like!!!!

My pull ups were pretty good.... tore thru the first 50 in around 3.30 minutes. Still well off what I need for a good Fran time but in my defence I did weighted pull ups against the clock yesterday and loads of plate flips on Sunday. My forearms and grip are what let me down on it today. Did 5x10, then broke the 10's into 6+4 and eventually 4+3+3

Push ups let me down. Did 20x10 but they were really really hard.

Squats were ok.... 100, 50, 50, 25, 25, 25, 25.

The last mile was nasty... noticed I was close to going over 54 with about 400m left so decided to push on and get under it.

I REALLY don't wanna try that workout again any time soon.

Oh and I did get a PR.... I've been chasing a sub 5 minute km since I got back cardio'n and I did it today quite easily... probably woulda gone 4.30 if I pushed, maybe even lower, so happy days, not bad for a fat git!!

cardio,shoot me wrote: »

the what now?

See above.

kevpants

You were in TF tonight? Me too. Schwimmen gehen.

Hanley

kevpants wrote: »

You were in TF tonight? Me too. Schwimmen gehen.

I was hiding over beside the chin bar on the cable crossover doing what I can only describe as "cardio seppuku".

DamienH

Trojan work Hanley, your a sick man.

Hanley

DamienH wrote: »

Trojan work Hanley, your a sick man.

Cheers dude. My only problem is, I don't know better!!

Hanley

Deadlifts 'n' sh!t

Speed Pulls:
70kg x5
100kg x3
130kg x2
160kg 8x2

Deadlifts:
200kg 3x5

Snatch Grip DL's:
70kg 4x12

Lying Hamstring Curls:
stack 3x8

Roman Chair Sit ups:
bodyweight x10
10kg plate on forehead x8
20kg plate on forehead 3x8

Murph took a fair bit outta me yesterday so today was low enough in volume and intensity. I should probably take a couple of down weeks with the competition coming up tbh. I might switch it up and go BB style for the next 3 weeks or so...

Speed pulls were grand, did them strapless which was hard considering my hands are in BITS from the pull ups yesterday. 5 or 6 callouses ready to tear... gonna have to sort them out later.

Deads were alright... tough enough but again it's cos I was tired from yesterday.

Snatch grip DL's are quite hard, reckon they'll be LOTS of fun when I start to push up the weight.

Like the Roman Chair Sit Ups a lot... really nice stretch and contraction from them.

Wrist was a bit sore so didn't bother with curls or rows for today, but I've been pushing them hard the last few weeks so it's not a big deal.

cardio,shoot me

is it a single lift comp or what?, btw you heading up to the nabbas on the 26th?

Hanley

cardio,shoot me wrote: »

is it a single lift comp or what?, btw you heading up to the nabbas on the 26th?

Just a bench comp dude.

And nahhhh. I'm going to the NABBA's on the 13th!!

cardio,shoot me

ah i knew i got it mixed up!, whats on teh 26th then!

Hanley

cardio,shoot me wrote: »

ah i knew i got it mixed up!, whats on teh 26th then!

Possibly the RIBBF's in The Helix but I'm not sure.

cardio,shoot me

tis the one, i know a guy competing in the nabbas so i said id go, ill probably try to make both.

Hail 2 Da Chimp

Hey man, some nice work on the Crossfit stuff. I was actually expecting you to suck at bodyweight stuff like Cindy but you've blown me right out of the water!
I shall be re-introducing some x-fit type stuff over the next few weeks so it's good to have a benchmark.

Hanley

Hail 2 Da Chimp wrote: »

Hey man, some nice work on the Crossfit stuff. I was actually expecting you to suck at bodyweight stuff like Cindy but you've blown me right out of the water!
I shall be re-introducing some x-fit type stuff over the next few weeks so it's good to have a benchmark.

Hah thanks man. The bodyweight stuff's easy. It's the weighted met-cons that are truly hard.

Hanley

Chest'n

Paused Bench:
60kg x5
80kg x5
100kg 5x5

Incline Dumbbell Bench:
35kg 'bells 2x10, x8, x7

Hammer Strength Bench:
80kg x10, x8, x10

DC Shoulder Warm Up
5kg 'bells - 5 reps

Cable Lateral Raise:
3x10

Abbreviated Fran:
13/9/6 w/ 45kg thrusters and bodyweight pull ups
1st attempt: 2mins 11 seconds
2nd attempt: 2mins 9 seconds

My chest is gaaaaaaaaaaaaaaaaaaaaaaaaay. Gonna work on getting it up a bit over the next 6 weeks or so.

Think my winging scap is back judging by my push ups during the week and pressing today... gonna try get it checked out next week.

Yes, I'm training to get my Fran time down. No shame in it either!!! Got thru the sets above fairly non stop and recovered quickly afterwards. That's about 62% of the full Fran. Gonna train in blocks of 62, 70, 77 and 85% or thereabouts for the next few weeks.

d'Oracle

Thats some week Hanley.

Fair play.

Hanley

d'Oracle wrote: »

Thats some week Hanley.

Fair play.

Thanks man... tis catching up on me now. Sense says to tone it down a bit for the next couple of weeks, let the diet do the work, rest up for the bench comp.

Everything else says.... TRAIN TRAIN TRAIN!!