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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

Just had a beastly hour long nap after dinner there. Time for more food now.

Looks like Mr. Smolov is starting to attack my body.

Hanley

Couple of vids from yesterday...

Power Clean - 110kg x2

https://www.youtube.com/watch?v=5UbZRwVAVvw

Squats - 155kg x9 (first set)

https://www.youtube.com/watch?v=r2STkGn-bJs

Hanley

Smolov^3 - Week 3 - Day 2

Squats:
60kg x5
100kg x3
130kg x1
150kg x1
*belt*
165kg 5x7

Bench:
60kg x5
80kg x3
100kg x1
115kg 2x7, 2x6, 1x7-2rp

Curls:
21kg 'bells 5x7

Chest Supported Rows:
plate 110 3x12

Felt weird today... As in I felt "nothing". Like I was sore anywhere, nor was I particularly energetic. Didn't really wanna train, but wanted to do something. Wasn't psyched up, but wasn't not ar$ed either.

The squats were good. Starting to get very comfortable with them again. Bar speed on all the reps was really good. I leaned into them a bit more today too and it made things a lot stronger. It felt a lot more forward than they actually were too after I watched the vids back. I remember that's how I was feeling last time my squat took off... so fingers crossed there!!

The benching was ALWAYS going to suck after only doing 107 3x9 and 1x8 on Wednesday. First set was a bit smeh... took my grip out a finger to ring finger on the rings and got thru the second set ok. Third and fourth set were both going well until the last rep. Just couldn't keep tight and they both fell outta the groove. I was seriously pissed off at that stage, got on the bench for the 5th set, cleared my mind and got thru it quite smoothly, took 20 seconds and then hit the 2 reps I missed.

Shoulda gone up on the curls, but I'm saving the 25's for 7x5 and 30's for 10x3. Tore thru the sets, did 3 and a bit of them during "Don't Stop Believing" - that's how fast i was moving!

Rows were grand, just something to try and keep a little bit of balance really....

Now, to eat, nap and decide whether I wanna play with the couch or go out.

brutusthebarber

Dude.. you have to go out!

If only this played during the bench..:pac:

Hanley

brutusthebarber wrote: »

Dude.. you have to go out!

If only this played during the bench..:pac:

Haha I have that favourited on youtube.

I was really holding out for this;

https://www.youtube.com/watch?v=vLC-DGiPBRU

Hanley

Smolov^3 - Week 3 - Day 3 - One Left!!

Squat:
60kg 2x5
100kg x3
130kg x1
150kg x1
*belt*
175kg 7x5

Bench:
60kg 2x3
80kg x2
100kg x1
120kg 7x5

Dumbbell Curls:
25kg 'bells 7x5

No fcuking about, no fancy sh!t, just in, do the business and leave.

I got lucky and landed with a bar and rack as I walked in the door thanks to a guy I know who was just finishing up. Squats were grand... Hips were a bit sore on the first couple of sets w/ 175kg but loosened up after that. All the sets were solid, and I'm confident I'd have hit a single set of double figures with it. So basically I'm back towards my strongest now with the squats, FINALLY

Benching was ropey.. there was no one I trust around to spot me so I just pushed on on my tobler. How's that for motivation? They actually all moved fairly smoothly so happy days there.

I REALLY like the high weight low rep curls w/ short rest periods (approx. 1 min). Gives a savagely full feeling to your arms. I measured today and they're up about 1/4 inch, maybe a tad more. I assume this'll increase when they've a chance to recover properly over the next 3 weeks.

I think my switching phase will be made up of the following exercises done 3-4x per week (w/ the exception of deads):

Power Cleans
Deadlifts
Weighted Pull Ups - Smolov base meso for them!!
Pulldown Abs
Banded box squats (ie speed squats)
DE Bench work
Lots of rows of all kinds

Hanley

7th set of 7 w/ 175kg

https://www.youtube.com/watch?v=75SgrMhdX48

cardio,shoot me

wow, some absolutly epic bicep curl swinging in the background!

Hanley

cardio,shoot me wrote: »

wow, some absolutly epic bicep curl swinging in the background!

Eh... no, it's not??

cardio,shoot me

Hanley wrote: »

Eh... no, it's not??

id consider that bad form for bicep curls ... hes bringing out his elbows and hes swinging.

Hanley

cardio,shoot me wrote: »

id consider that bad form for bicep curls ... hes bringing out his elbows and hes swinging.

Didn't realise you were a form nazi... I'd have said they're perfectly ok.

cardio,shoot me

Hanley wrote: »

Didn't realise you were a form nazi... I'd have said they're perfectly ok.

meh, id like to argue but your arms are bigger than mine so i dont really have much to fall back on here:pac::pac:

Edit: just realised i forgot the initial reply i meant in the first post until i got distracted. Nice squats, and are the knee sleeves to keep warm or do they give some rebound?

Hanley

cardio,shoot me wrote: »

meh, id like to argue but your arms are bigger than mine so i dont really have much to fall back on here:pac::pac:

Edit: just realised i forgot the initial reply i meant in the first post until i got distracted. Nice squats, and are the knee sleeves to keep warm or do they give some rebound?

Nope, and you're heavier than me so you've REALLY got nothing.

And haha thanks... the knee sleeves just keep me warm. Absolutely zero support from them, as Brutusthebarber will attest to!!

EDIT: next person who starts talking about curls and not my squats is getting reported for going off-topic!

the drifter

cardio,shoot me wrote: »

id consider that bad form for bicep curls ... hes bringing out his elbows and hes swinging.

oh dear god......

cardio,shoot me

ah cool, ive never really found my knees being "cold" on squats, but my elbows get cold on bench a sh1t load.

and bringing my fatness into this was cold...

Hanley

cardio,shoot me wrote: »

ah cool, ive never really found my knees being "cold" on squats, but my elbows get cold on bench a sh1t load.

and bringing my fatness into this was cold...

Well the idea isn't to start using them when you need them... it's to use them so your knees don't get sore!! I've been wearing em for the last 2-3 years like.

cardio,shoot me

oh ok.. Do you use elbow sleeves? and if so how do you find em?

itsallaboutheL

where'd you get the elite gear ya fcuker!!?

Hanley

itsallaboutheL wrote: »

where'd you get the elite gear ya fcuker!!?

Off Elitefts.com

itsallaboutheL

Hanley wrote: »

Off Elitefts.com

was the shipping not astronomical??

Hanley

itsallaboutheL wrote: »

was the shipping not astronomical??

Yup, got it about 2 years ago and my arse is still sore from the raping I got. I was ordering a DL suit off em that I could only get there, so had no choice, that's the only reason I got a tee too. I actually have an elite cap too. Red one - wearing it my last PC vid.

podge57

Nice squatting, very solid for a 7th set. SOme of my 7th sets were diabolical

I didn't even notice anyone curling

Hanley

Smolov^3 - Week 3 - Day 4 - The Last Hurrah

Squats:
60kg 2x3
100kg x3
130kg x1
160kg x1
*belt*
185kg 10x3

Bench:
60kg 2x3
80kg x2
100kg x1
115kg x1
127.5kg 10x3

Dumbbell Curls:
30kg 'bells 10x3

Well.. c'est fini!! And it was a strong finish. Squats were all rock solid with minimal hip pain. Benches were all nailed strongly and curls were quite good too.

Now, a weeks break, I'll do some light cardio, metcons and scapular stuff during that time and test my maxes on Saturday or Sunday.

After that it's time to settle into training for the CF inivitational, I've 4 weeks from my max testing day. I really should be getting back into Smolov after 3 weeks, but I'll be giving myself an extra week to make sure i'm ready. I haven't done any cardio or conditioning during Smolov so I'm expecting a rough time when I start back. Hopefully it'll pick up quickly.

Hanley

Yesterday;

100 burpees for time - 7 minutes 23.8 seconds.

That was bloody brutal. Couldn't make it to the gym yesterday, wish I coulda cos I don't think anything I'd have come up with woulda been worse than that. Man I HATE burpees.

Gonna have to do another home workout today... thinking;

30 push ups
40 sit ups
50 squats
5 rounds w/ 2 mins between rounds

Should be fun.

brutusthebarber

Hanley wrote: »

Yesterday;

100 burpees for time - 7 minutes 23.8 seconds.

That was bloody brutal. Couldn't make it to the gym yesterday, wish I coulda cos I don't think anything I'd have come up with woulda been worse than that. Man I HATE burpees.

Gonna have to do another home workout today... thinking;

30 push ups
40 sit ups
50 squats
5 rounds w/ 2 mins between rounds

Should be fun.

That looks disgusting!

When are you going to test the squat??

cardio,shoot me

brutusthebarber wrote: »

That looks disgusting!

When are you going to test the squat??

damnit that was my question! :pac:

Hanley

Probably tomorrow or Tuesday. May have to be in TF tho so bad buzz in that regard!!

cardio,shoot me

TF Sandyford? (looks hopeful:P)

Hanley

cardio,shoot me wrote: »

TF Sandyford? (looks hopeful:P)

Considering it tbh. May just to into Hercs and use the rack upstairs tho. Gonna hit TF:SF this week and either do Helen, or my new evil one - Frun.

cardio,shoot me

Frun?