The Miseducation of Jimbo Slice

Hanley · 16-02-2010 10:48PM

<<I flush them, and watch it go down the drain quick...>>

Bench:
60kg x5
80kg x5
100kg 2x5

Paused 3 Board:
122.5kg 2x5

Pendlay Rows:
60kg x5
85kg x5
105kg 2x5

Pulldown Abs:
stack x5
stack +25kg 2x5

Pressouts:
60kg x20
80kg 2x20

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

Standing Dumbbell Curls:
25kg 'bells 3x8

Not a whole lot going on there... the benching and boards were easy. Will go up 2.5kg on the boards next time and do it twice more this week before probably moving up another 2.5kg.

Pendlay's were grand, bit of a pump from them cos of the deadlifting yesterday, will be a delicate balancing act re: intensity and volume.

Press outs hurt in a good way, as do the DC shoulder exercises. Last time I got into my shirt my shoulder stability crapped out on me so working hard to avoid it this time.

Curls for the girls, of course!!

Started to load creatine today. Musta had something stupid like 20g in my post workout shake!! Time to gain a few kg's...

Hanley · 17-02-2010 10:40PM

<<I'm gonna paste you up, cover you in wallpaper and call you a wall>>

Squats - Smolov Intense, Week 1, Day 3:
60kg 2x5
100kg x4
137.5kg x4
147.5kg x4
167.5kg 5x4

Bench:
60kg x5
102.5kg 2x5

Paused 3 Board Press:
122.5kg 2x5

Inverted Rows:
bodyweight 3x12

Pulldown Abs:
stack x5
stack +25kg 2x5

Tedious... That is the only word I can use to descirbe that session. I was in an absolute fowler. Got stuck late in work AGAIN today and just had an all round rotten day.

Got to the gym at 8.15, was on my way back out the door before 9pm. The 5 sets of squats with 167.5kg took less than 8 minutes. That's how eager I was to get out of there.

Everything else was fairly bleh really, not worth mentioning. Bench was ok, 3 boards were grand, pulldown abs... the usual and the inverted rows were pretty decent actually. Reckon it's time to move up on the pulldown abs.

I've a 180kg 4x7 deadlift session to look forward to tomorrow... then a beautiful 190kg x3, 190kg 2x4 squat sesh on Saturday. Shouldn't be TOO bad, I hope.

Feels like I've no time to do anything but work and train these days... sucks!!

Hanley · 18-02-2010 08:56PM

<<MAAAAAAAAAAATE, what the fcuk are you talking about?>>

Deadlifts - Smolov, Week 1, Day 2:
60kg 2x5
100kg x3
140kg x2
*belt*
180kg 4x7

Barbell Curls:
40kg x20-10-8rp

Dunzo in 20 minutes. Off out to cause some trouble now!!

Pavel66 · 19-02-2010 10:02PM

That's some savage program Man :eek:

How many days out from the comp will it finish?

Chet Zar · 19-02-2010 11:35PM

Hey man,

Am always impressed by the sheer volume and intensity of your training - as in it is very frequent and looks like you put everything into it:)

Interested to hear what kind of diet you have going on to support it all and how this relates to body composition, you managing to keep pretty lean in the process?

Chet

Hanley · 19-02-2010 11:50PM

Pavel66 wrote: »

That's some savage program Man :eek:

How many days out from the comp will it finish?

I have a spread sheet, but I'm not 100% sure off the top of my head. Deads will finish about a week out, squats the same, maybe 6 days for them.

Chet Zar wrote: »

Hey man,

Am always impressed by the sheer volume and intensity of your training - as in it is very frequent and looks like you put everything into it:)

At the moment the weights on everything but the squats are relatively tame, the deads are still quite manageable, and even the squats haven't been a huge push yet. It's all downhill from here tho, the volume will start to catch up on me soon.

Interested to hear what kind of diet you have going on to support it all and how this relates to body composition, you managing to keep pretty lean in the process?

Chet

Diet.. I'd like to give kcal breakdowns, but I haven't worked em out yet. Here's what I'm rocking at the moment tho;

8am:
2 bowls of special k
1 chicken fillet

11am:
50g protein
1 scone/croissant or something like that

1pm:
"Lunch" - either a fairly packed roll or a mini-dinner like lasagne or something like that

4-5pm:
50g protein

6.30/7pm:
Dinner - meat and veg, chicken and pasta/rice - whatever's at home really

Pre-workout:
This stuff - http://www.myprotein.co.uk/formulas/mp-formulas/pulse-(800g)/ (haven't noticed any huge effect from it yet really, no "buzz" but training is consistent and I don't feel fatigued. Dunno if it's a direct consequence of Pulse or not)

Post Workout:
50g protein
50g vitaro
15-20g of creatine mono (I'll taper this down to 10-15g in a week's time or so)
15g of glutamine

11pm:
50g protein
500ml milk

Doesn't really feel like that much food tbh. RE: leanness levels - bleh, que sera. I've only 5 weeks until the national champs and I'm aiming to be around 100-102kg for them. Whatever way I get there, I get there. I would imagine that because I've had my kcals so low for so long, the increased volume, intensity and kcals now should lead to a bit of muscle gain.

Hanley · 20-02-2010 07:22PM

<<I think I'm gonna give my eyes up for lent>>

Squats - Smolov, Week 2, Day 1:
60kg 2x4
100kg x4
125kg x4
150kg x4
170kg x4
*belt*
190kg x3
190kg x4
*wraps - APT Strangulators*
190kg x4

Then I spent about 30 minutes getting into my new suit... Titan Super Centurion, Size 40.

220kg x3
240kg x3
265kg 4x3

Pulldown Abs:
worked to plate 11 2x5

Not sure how I feel about all of this really.... Th Smolov squats weren't hard, but still think back to my 200 x5 and sigh. The wrapped squats were better, starting to adapt there again.

Suited squats were interesting. Took a VERY long time to get the suit on, and the legs are tighter than anything I've ever had on. Good thing tho. First time having really heavy weight on my back in a long time, and it's not a nice buzz!! Didn't feel as stable or solid as I would have liked if I'm being honest. The reps were all decently solid, and got lower as I went on.

I can tell already that things are going to be VERY different with the straps up, and that worries me

Still, straps up and wraps should hopefully add 30+kg if I can support it, so fingers cross core strength's up to par!!

JJayoo · 20-02-2010 07:50PM

220kg x3
240kg x3
265kg 4x3

You squated this :eek:

Hanley · 20-02-2010 09:05PM

JJayoo wrote: »

You squated this :eek:

You know I've squatted over 300kg in competition right?

cardio,shoot me · 21-02-2010 12:06AM

Hanley wrote: »

You know I've squatted over 300kg in competition right?

pfft , old news :P

JJayoo · 21-02-2010 01:26AM

You know I've squatted over 300kg in competition right?

well clearly i didn't :rolleyes:, scary/brilliant amount of weight to have on your shoulders

cardio,shoot me · 21-02-2010 01:34AM

https://www.youtube.com/watch?v=VHd4y6FtH5Y

Pavel66 · 21-02-2010 01:54AM

That wasn't Hanley, that was a cyborg he built in his basement

itsallaboutheL · 21-02-2010 11:01AM

I think i've figured out why you post on T-nation so much...

DebraD...... Christ.....:o

Hanley · 21-02-2010 04:51PM

itsallaboutheL wrote: »

I think i've figured out why you post on T-nation so much...

DebraD...... Christ.....:o

Heh... no idea who that is. All I know is that 90% of the girls that post regularly on t-nation are moderately strong, highly insecure and massively into themselves. I try to ignore them.

Hanley · 21-02-2010 05:04PM

<<I got 99 problems, but my bench ain't one>>

Bench:
60kg 2x5
80kg x3
100kg x3
110kg x1
120kg x1
130kg x1
*shirt on - first sesh in my new 44 Super Katana*
160kg 2x3
170kg 2x3
180kg 5x3 (2x3 to a 2 board)
180kg x1 - to a 1 board

Pendlay Rows:
60kg x5
80kg x5
103kg 2x5

Pulldown Abs:
plate 8 x5
plate 11 2x5

Happy there. The first raw bench sets were MANKY. Took my grip out a finger and set up tighter for the 130 and it pinged up. Happy days.

The new shirt's siiiiiiickly tight in the arms and shoulders. Chest plate isn't much better either, but it seems to have a really nice groove that isnt too hard to pick up. The stitching and seems are a lot thicker as well so the bite marks are fierce.

The 2 boards went well so I decided I'd try and force a 1 board attempt. It was very hard to get the touch, adn the pressure build up suuuucked. My face is destroyed as a result, but even tho it was brutal to try and touch, it felt like I coulda forced another inch if I had to. I wouldn't be surprised if I can touch 190kg in it within 2 weeks.

Bar speed was siiiiiick too. Very surprised with how well it moved. There seems to be a ton of support right at the chest. I didn't have it jacked at all, and left it unbelted so there was basically as little support as I could get from the shirt. Jacked, I'd say it'll be a beast to handle. CAn't wait to see.

Pendlay's went well today, so mcuh more fun with an oly bar and bumpers.

Pulldown Abs (think I'll just call em PDA's hencforth) were grand, better than yesterday. Might go to plate 12 next time.

Hanley · 22-02-2010 10:40PM

<<So you tried to put the fire out, but you used gasoline>>

Deadlifts - Smolov base, Week 1, Day 3:
60kg 2x5
100kg x3
140kg x1
170kg x1
*belt*
192.5kg 5x5

Bench:
60kg 2x5
80kg x5
105kg 2x5

3 Board Press, Paused:
125kg 2x5

Pulldown Abs:
stack x5
stack +27.5kg 2x5

Happy with that. pulls were alright. Not great, but smooth all the way thru.

Benching and board presses were grand, pulldown abs were strong.

Somehow managed to wake up with a pulled glute this morning. Dunno WTF I was doing in my sleep last night!!

d'Oracle · 22-02-2010 10:45PM

Hanley wrote: »

Somehow managed to wake up with a pulled glute this morning. Dunno WTF I was doing in my sleep last night!!

Chet Zar · 23-02-2010 01:00AM

Hanley wrote: »

I have a spread sheet, but I'm not 100% sure off the top of my head. Deads will finish about a week out, squats the same, maybe 6 days for them.

At the moment the weights on everything but the squats are relatively tame, the deads are still quite manageable, and even the squats haven't been a huge push yet. It's all downhill from here tho, the volume will start to catch up on me soon.

Diet.. I'd like to give kcal breakdowns, but I haven't worked em out yet. Here's what I'm rocking at the moment tho;

8am:
2 bowls of special k
1 chicken fillet

11am:
50g protein
1 scone/croissant or something like that

1pm:
"Lunch" - either a fairly packed roll or a mini-dinner like lasagne or something like that

4-5pm:
50g protein

6.30/7pm:
Dinner - meat and veg, chicken and pasta/rice - whatever's at home really

Pre-workout:
This stuff - http://www.myprotein.co.uk/formulas/mp-formulas/pulse-(800g)/ (haven't noticed any huge effect from it yet really, no "buzz" but training is consistent and I don't feel fatigued. Dunno if it's a direct consequence of Pulse or not)

Post Workout:
50g protein
50g vitaro
15-20g of creatine mono (I'll taper this down to 10-15g in a week's time or so)
15g of glutamine

11pm:
50g protein
500ml milk

Doesn't really feel like that much food tbh. RE: leanness levels - bleh, que sera. I've only 5 weeks until the national champs and I'm aiming to be around 100-102kg for them. Whatever way I get there, I get there. I would imagine that because I've had my kcals so low for so long, the increased volume, intensity and kcals now should lead to a bit of muscle gain.

Cool, agree that it's not a huge amount of food. Reckon you've seriously good recovery abilities anyway dude!

Hanley · 24-02-2010 10:08PM

Chet Zar wrote: »

Cool, agree that it's not a huge amount of food. Reckon you've seriously good recovery abilities anyway dude!

Yeah it's not. The weight's not really going on either, time to add some more kcals I think!

Hanley · 24-02-2010 10:21PM

<<Breathe in for luck, breathe in so deep>>

Squats - Smolov Intense, Week 2, Day 2:
60kg x5
100kg x4
125kg x4
140kg x4
160kg x4
180kg x4
*belt*
190kg 3x3
200kg x3

Bench:
60kg x5
90kg x5
105kg 2x5

3 Board Press - Paused:
125kg 2x5

Pendlay Rows:
60kg x5
90kg x5
105kg 2x5

Solid session today. REALLY wasn't feeling it on my way. Totally wanted to just lash out on the couch instead of going training.

Squats were alright... 180 x4 beltless was fairly solid. 190 3x3 was decent, and 200 x3 was a bit of a push. First rep was grand, second was solid and 3rd was slow. well, it was slow from my perspective under the bar, which normally means it was alright.

Benching was exceptionally solid today actually... the weight's not worth talking about but things felt really locked down, so good buzz.

3 Board was very easy, coulda done a lot more weight. That's good tho... shows things are going the right way.

Same story with the Pendlays. Cake walk.

d-gal · 24-02-2010 10:27PM

Special K??!!! Hanley! Pair of jeans you just can't quite fit into?

Can't believe your diet man, god knows how good you would be if you got that nailed down properly.

Your pre and post are fairly good put you need another meal fairly sharpish afterwards as well, body will be crying out for it especially with the amount of weight you are lifting.

Main thing I say would be to up your fat count...peanut butter probably your answer, will up your test levels a bit more and you can throw it all your shakes...would be well worth the investment for you.

Hanley · 25-02-2010 11:33PM

d-gal wrote: »

Special K??!!! Hanley! Pair of jeans you just can't quite fit into?

Can't believe your diet man, god knows how good you would be if you got that nailed down properly.
Your pre and post are fairly good put you need another meal fairly sharpish afterwards as well, body will be crying out for it especially with the amount of weight you are lifting.

Main thing I say would be to up your fat count...peanut butter probably your answer, will up your test levels a bit more and you can throw it all your shakes...would be well worth the investment for you.

I recalc'd my kcals after reading your post... 3,000. Disgraceful!! The problem with PB is that I'm stuck in small offices on site with clients for the next few weeks so I can't really peel out a tub of PB! I'll find some other solution.

Hanley · 25-02-2010 11:40PM

<<I got the mic and you've got the mosh pit>>

Bench:
60kg 2x5
90kg x3
110kg x2
130kg x1
*shirt on - 44 Super Katana*
160kg x2
175kg x2
187.5kg 3x2 - to a 1 board

Bench:
70kg x5
90kg x5
105kg 2x5

3 Board Press - Paused:
125kg 2x5

Pendlay Rows:
70kg x5
90kg x5
105kg 2x5

Hanging Leg Raises:
2x12 - cake

Good solid sesh today. Straight from work to Hercs, had to walk from Baggot Street down so not ideal prep.

Benching was solid. Actually did 4 sets but rack the bar after half an attempt on one because I was set up so poorly. All the presses were good, first set had sick speed. I'll go to 195kg 3x1 off my chest on Sunday.

Raw benching was good... Board pressing improves. Looks like this frequency approach is working. Same story with the pendlay's.

Hanging leg raises are a stupid exercise. Too easy. No point in doing them anymore.

cardio,shoot me · 25-02-2010 11:56PM

nice going! any idea what your openers are gonna look like? any goals you'd like to hit?

Hanley · 26-02-2010 12:00AM

cardio,shoot me wrote: »

nice going! any idea what your openers are gonna look like? any goals you'd like to hit?

Too early to say really. Provisionally looking at;

Squat - 290/300/310
Bench - 190/200/205-210
Deadlift - 245/260/whatever

The main concern's building a bit total to be honest. 3rd attempts will be in an attempt to maximise that so it depends on how the day goes. Could come out with anywhere between 752 and 780kg!

the drifter · 26-02-2010 12:01AM

Hanley wrote: »

Hanging leg raises are a stupid exercise. Too easy. No point in doing them anymore.

Agreed.....i get more of a core work out turning around to spot talent...

cardio,shoot me · 26-02-2010 12:01AM

cool, competing in the 242s or the 220s? id say youl end up squatting more than 310 though!

Hanley · 26-02-2010 12:05AM

the drifter wrote: »

Agreed.....i get more of a core work out turning around to spot talent...

Hanging leg raises now, straight legs, toes to bar. None of this knee raise crap!! I remember when they were hard.

cardio,shoot me wrote: »

cool, competing in the 242s or the 220s? id say youl end up squatting more than 310 though!

Go back to America!! I'm competiting at 100kg. Despreately trying to get my weight to there now!! And I dunno... I was confident of trying 320kg but cost/benefit says 310kg's the right choice. Big total > big squat. I'm a powerlifter after all!!

cardio,shoot me · 26-02-2010 12:06AM

true, im hoping to get 150-160, seems like itd be a nice milestone leading up to my birthday

The Miseducation of Jimbo Slice

Comments