The Miseducation of Jimbo Slice

And here's some interesting numbers...

Todays total training tonnage;

Squats - 12,773kg
Bench - 9,118kg
Curls - 3,400kg

Think about those numbers for a second... The volume of lifting I subjected myself today is literally a few weeks worth of "normal" training. It'll be tough to recover from obviously, but when you consider the volume and intensity levels, no one should be left wondering why I think frequent (multiple times per week) training of the main lifts is the way forward. You just HAVE to adapt (ie get stronger and bigger) to survive on it.

Surviving's the key tho. I hope this hasn't fcuked me up for the next 2 weeks of it.

cardio,shoot me wrote: »

lol i love the curls volume, damn i wish i saw you where in tf earlier, i well woulda made a trip for a bodybuilding session, go there more often :P

PM me your number and I'll let you know in advance next time.

Kev M wrote: »

:eek: One very hardcore day.

Are ya backing off heavy deads for a while?

Yah it sucked.

And that's the plan.... gonna just work speed pulls and try to bring my squat and bench back up for now. My DL should stay flat or come with it as well hopefully!! I know what I need to do to get my deads up now - rack pulls, so it'll come when I'm in a fit shape to train it.

Here's an update on the weight loss;

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%

Weight on 20/12/09 - 97kg, waist = 34.5 inches, calipers = 11mm, bodyfat = 11ish%

Things seem to be going well.

d-gal wrote: »

great stuff hanley what areas are you taking the calliper testings from?

Thanks D. Suprailliac only.. it's how I've always measured so even if it's not an accurate BF measurement, at least it's consistent!

I'll take some photos when I get under 10mm on the calipers!

d-gal wrote: »

good stuff, Im bulking til start of feb then cutting like crazy til April, gonna get around 5-6% bodyfat if I can. What are u trying to get down to?

Bit of an open ended goal if I'm honest. I suppose around 8% would be nice. I'm gonna be stuck in the middle of a weight class as a result tho and I HATE that.

Smolov^3 - Week 2 - Day 1

Squat:
60kg 2x5
100kg x3
130kg x1
*belt*
150kg 4x9

Band Pull Aparts:
monster mini - 3x15

Bench:
60kg 2x3
90kg x2
107.5kg 2x9
105kg 2x9

Curls:
45kg 4x9

Dunzo.

Squats were grand today. Took a while to loosen up, but once I did it was gravy.

Miscalc'd the benches, came up 7.5kg instead of 5. The second set w/ 107.5 was near limit so I backed off to the correct weight and took my grip out to ring fingers on the rings and it was fine.

Curls nearly broke my forearms. Gonna have to find a solution to that. Was kinda expecting it to happen because heavy ish barbell curls never really did agree with me.

Smolov^3 - Week 2 - Day 2 - The mid way point

Power Cleans:
40kg x3
50kg x3
60kg x3
75kg x3
90kg x3
100kg x3
110kg 2x3

Squats:
60kg 2x3
100kg x2
130kg x1
*belt*
160kg 5x7

Bench:
60kg 2x3
80kg x3
100kg x2
112.5kg 5x7

Pull Ups:
bodyweight x5, 10, 15, 20

Dumbbell Curls:
20kg 'bells 5x7

Up early for breakfast with the 'rents in town as per the tradition.. rambled around for a while and hit Hercs.

The power cleans were grand... working on catching harder and more solidly. Seems to mostly be a timing issue. When I misjudge the height of the pull and get too far under the bar I'm getting crushed.

Squats were fairly easy today tbh. I was expecting today to be the hardest of the cycle. No issues with anything really... hips felt fine, weight felt like. Had to squat upstairs in Hercs in the power rack cos no one was around, but I actually like it... floor's solid, rack's good and I used a Texas Power Bar that's hiding up there.

Benching was grand as well... I was a bit worried after the tough time I had of it on Monday, but I seemed to glide thru fairly well. Happy days there. 117.5 7x5 should go ok on Saturday now, and 115kg 5x7 next week should be doable too.

Pull ups were just to get a bit of back work in. Nothing special like, I'm not really too concerned with them at the moment.

I've had to give up on the barbell curls. I sorta knew coming into all of this that I'd probably destroy my forearms doing so many curls, and well the chickens have come home to roost. I was in agony on Monday during the workout, nearly cried trying to take my shoes off on Tuesday, and getting under the squat bar, and holding the bench was sh!te today. As always... I shall be ignoring it, leaving it alone and hoping it fixes itself.

The dumbbell curls were alright... sorta half hammer/half normal grip. Felt really nice on my biceps.

I'm off on a 2 day bulk now. Back training on Sunday and Monday. Happy Christmas all!!

Smolov^3 - Week 2 - Day 3

Squats:
60kg 2x5
100kg x3
130kg x1
150kg x1
*belt*
172.5kg 7x5

Bench:
60kg x5
80kg x3
100kg x1
117.5kg 7x5

Pull Ups:
bodyweight x15, 15, 14 - GRRR!

Dumbbell Curls:
22.5kg 'bells 7x5

DC Shoulder Warm Up:
3kg 'bells - 3 reps

Grand oul day today... I was quite busy and had no time to prep mentally (out late last night, up early this morning, shopping all day and then racing home to try and make it to the gym) so I'm happy with how it went. There was never any doubt about any of the reps. They were all ridiculously solid.

My hips are starting to hate me tho... gonna have to make the effort to stretch, roll and ice over the next couple of weeks. My machine like squat form is starting to come back tho, I've missed it.

Bench was cool... Very solid. Set up was grand, bit difficult to get my good arch cos the bench was a tad narrower and my hips were tight. The hunt for 220kg is certainly on tho.

Annoyed not to make it to 3x15 on the pull ups.. my shoulder just wasn't willing to hold during the last set. FUBAR'd my injured hand up further cos I was holding onto a narrow bar.

Curls felt fine today... I'm like the half hammer/half twisting curl I'm doing.

Tomorrow's gonna be lots of fun...
power cleans - 112.5kg 2x3
speed pulls - 140kg 8x1 + work up in 20-40kg jumps
squat - 180kg 10x3
bench - 125kg 10x3
curls - 25kg 'bells 10x3

Marathon much?

Smolov^3 - Week 2 - Day 4

Power Cleans:
40kg x3
60kg x3
80kg x3
95kg x2
105kg x1
112kg x3 - PR I think

Speed Pulls:
140kg 8x1

Deadlift:
180kg x1
200kg x1
220kg x1
240kg x1

Squat:
60kg 2x3
100kg x3
130kg x1
160kg x1
*belt*
180kg 10x3

Bench:
60kg x5
90kg x3
110kg x1
125kg 10x3

Dumbbell Curls:
25kg 'bells 10x3

Inverted Rows:
bodyweight 3x15

What a brutally tough way to spend 3 hours and 5 minutes. I think that's my longest training session ever. I know the Sheiko ones came close, but I think that wins. Certainly the most volume.

Power Cleans were quite solid. Didn't feel great on the top set, but video review says there were actually alright...

Decided to work up after my speed pulls to make sure I keep some weight in my hands. I forgot how much I hate deadlifting. The bar got way in front of me on the 240 and made it ridiculously tough to finish it.

The squats were again, solid. At no point did I ever feel like I was going to miss one, and my form and positions were fairly solid thru out. Depth was good too.

Benching was alright as well... started to go ring fingers on the rings again. Seems to be a bit stronger than pinkies at the moment so I dunno what's goin on there, maybe it's cos my tri's are taking longer to recover. Anyway, whatever. Got thru it.

Curls were grand, raced thru cos I jsut wanted to be done. Weight was fine. 27.5 next week will be no problem.

Inverted rows were just there to make sure my shoulders still like me. Nothing sexy or glam there.

Big shout out to Brutus for sticking thru the entire session and keeping me company, and same goes to Pavel, who I thanked by bullying into a set of 20 rep squats