The Miseducation of Jimbo Slice

cardio,shoot me · 12-03-2010 11:00PM

VIS VIRES wrote: »

Good work on the deads,they looked very sholid.

fyp :P

podge57 · 13-03-2010 01:02AM

Good stuff, there looked to be 12+ there, the first 8 or so looked really easy

Hanley · 13-03-2010 01:23AM

podge57 wrote: »

Good stuff, there looked to be 12+ there, the first 8 or so looked really easy

That's exactly what I thought looking back on the vid. At the same time, I gotta pull tomorrow, Thursday and Saturday so don't wanna be going too crazy ya know?

podge57 · 13-03-2010 01:31AM

Hanley wrote: »

That's exactly what I thought looking back on the vid. At the same time, I gotta pull tomorrow, Thursday and Saturday so don't wanna be going too crazy ya know?

definitely a good idea to leave some in the tank then - no need for ultra high intensity with that much volume (although it is still pretty sick deadlifting!)

ragg · 13-03-2010 11:38AM

When's the comp? When do you scale back the training? the deadlift vid was impressive. Any targets in mind for the comp?

d-gal · 13-03-2010 11:43AM

Your conditioning work has helped you so much, 200 x 10 is just stupidly strong

Hanley · 13-03-2010 12:00PM

ragg wrote: »

When's the comp? When do you scale back the training? the deadlift vid was impressive. Any targets in mind for the comp?

28th of this month dude. Not really scaling back training at all, the cycle's set up to keep me pushing to 7 days out. Even tho I'll be pushing, they won't be all out "do or die" sets, in that regard, I shouldn't really need to deload that much.

Hoping for 752 - 780kg @ 100 in the comp. Attempts are planned as follows;

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

And cheers!

d-gal wrote: »

Your conditioning work has helped you so much, 200 x 10 is just stupidly strong

Thanks man. I think the high level of conditioning's fed into this cycle particularly well because of the high volume and high intensity approach I've taken. I doubt I woulda survived otherwise. I mean I'm deadlifting 3x a week, squatting 2x, benching around 5x and rowing 4x!!

Hanley · 13-03-2010 03:33PM

<<We'll see how smart you are when the canines come>>

Squat - Smolov Intense, Week 4, Day 1:
60kg 2x5
100kg x3
125kg x3
150kg x3
170kg x4
*belt*
190kg 2x5
*suit on, straps down - 40 Super Centy*
220kg x3
240kg x3
260kg x3
*straps up, loose wrap - APT Strangulators*
270kg x3
280kg 3x2

Deadlifts (beltless) - Smolov Base, Week 2, Day 4:
60kg x5
100kg x3
150kg x1
190kg x1
215kg 3x3

Band Pushdowns:
Green band 3x30

*super setted with*

Incline Dumbbell Curls:
10kg 'bells 3x20

Took some difene before training and the difference was INCREDIBLE. My elbow almost felt normal all the way thru. Took my grip out by a couple of fingers width too and it took a lot of the pressure off.

Shoulda done 5x5 w/ 190kg but at this stage there's not much point. The 2 sets were very comfortable tho, coulda done loads more reps.

The equipped squatting was very solid today. First day straps up so it was always gonna be a bit funky. Managed to find the groove perfectly by the 3rd set with 280kg. Speed on the first couple of sets wasn't all that great but the 3rd set was red hot. Only light wrapping too, 6 revs and no pre-loading.

Depth's still a tad away, but 290kg next week will take me down. Hopefully this isnt a jinx, but I seem to be riding the strength curve perfectly.

Deads were grand. Not amazingly quick or anything but my position are absolutely rock solid. couple of 205kg's for sets of 5 on Thursday, then 220kg 2x3 on Saturdy and that'll round off my DL training. Will toss on my suit and belt at some stage just to see where I'm at and to have an idea of openers etc.

Wanted to get some blood into my elbows because I'm going out this afternoon and I'm wearing a t-shirt from baby gap so the guns need to be pumped hoping it'll help the pain out a bit.

itsallaboutheL · 13-03-2010 04:25PM

You're a horse of a man

Hanley wrote: »

Took some difene before training and the difference was INCREDIBLE.

see i do this and i get my head bitten off :cool:

cardio,shoot me · 13-03-2010 09:24PM

i still have no clue what you mean by strength curve...

Hanley · 13-03-2010 11:47PM

itsallaboutheL wrote: »

see i do this and i get my head bitten off :cool:

What competition were you training for when you did it again??

cardio,shoot me wrote: »

i still have no clue what you mean by strength curve...

K... think of a standard distribution curve. Left side is coming up to the comp, comp day is where the curves at its highest (the peak), post comp your strength will decline a bit.

If you're too far along the curve before the comp you'll have reached your highest level of strength before comp day, and your strength will be declining as you come into the comp (ie you've peaked too soon).

If you're not pushing hard enough you won't have reached the peak of the curve before comp and you'll continue to get stronger after.

Basically you wanna be hitting the peak of the curve (your strength levels) on comp day. Train too hard and your strength will be on a decline coming in, don't train hard enough and you won't have reached your full potential.

cardio,shoot me · 14-03-2010 12:32AM

riiiiiight..... i get what your saying, but i still dont know how i could peak too soon. Like after the last comp i noticed about a 5% drop in strength for about a week, but i thought that was purely a result of the long ass day and the 9 max effort lifts.

i dont see how i could peak too early... maybe im just being retarded.

Hanley · 14-03-2010 12:45AM

cardio,shoot me wrote: »

riiiiiight..... i get what your saying, but i still dont know how i could peak too soon. Like after the last comp i noticed about a 5% drop in strength for about a week, but i thought that was purely a result of the long ass day and the 9 max effort lifts.

i dont see how i could peak too early... maybe im just being retarded.

And I don't understand why you don't get that you can peak too early.... Think about it like. If you push too hard, try to hit your competition attempts multiple times in the weeks before the comp you're gonna see CNS fatigue and a drop off in strength eventually, this may or may not happen before the competition, if it does, and you can't hit the lifts you hit in training on the day - you've peaked too early.

It's like what happened my deadlift coming up to the Hercs club champs in December. Pulled 257 x2 around 2 weeks out and only came out with 260kg on the day. My strength was at it's peak the week i pulled 257 x2 and was declining after that.

cardio,shoot me · 14-03-2010 12:47AM

oh right, thats what you meant about not goin too mad this week. gotcha

Hanley · 14-03-2010 07:28PM

<<I've got a 20 dollar bill>>

Bench:
60kg x5
80kg x3
100kg x2
120kg x1
140kg x2 - random
*shirt on - 44 Super Katana*
160kg x3
180kg x3
190kg 5x2
195kg 2x2

Day-cent sesh. Was feeling good with the raw stuff so doubled 140. Coulda done another rep with it at least, which is cool considering I haven't been over 115kg in about 4 weeks.

Shirted work was good, getting increasingly close to touching, just can't seem to find that last half inch. Was told I couldn't be closer to touching today without actually doing it - Grr.

Elbow's fcuked. Really bad. Tears of pain towards the end of the session. Negative craic.

Hanley · 14-03-2010 07:29PM

Here's the weekends top sets;

https://www.youtube.com/watch?v=S0nVKKxgVnI

brianthebard · 14-03-2010 08:33PM

Great speed on the bench, all the lifts in fact, have you been doing anything in particular for speed or just lifting as fast as possible while doing the whole smolov thing? Or something else?

Hanley · 14-03-2010 08:47PM

brianthebard wrote: »

Great speed on the bench, all the lifts in fact, have you been doing anything in particular for speed or just lifting as fast as possible while doing the whole smolov thing? Or something else?

Cheers dude. Nothing special on the bench, just tweaked my form a tad. I'm bringing the bar down quicker, Ireland's best bencher gave me that tip, and it seems to be helping me reverse it a bit quicker as a result.

Add in the fact I'm getting thru the transition better because of the board pressing, and my back strength etc are all tons stronger means that there's no noticable slow down.

I have a vid of a set with 195 x2 and it springs my sticking point, slows and then flys again. That happened because of my positions and bar path... it's epically ridiculous. If I hit the groove well, I literally do not know how high I'll go.

The shirt's a new one tho, so my technique's still a bit away from optimal (a sh!t ton away if I'm honest) so when I compete again in June I should be in line for something stupid (220+). I'd like 10-12 weeks to practice with the shirt jacked and sh!t too before to really get a handle on it.

Hanley · 18-03-2010 09:31PM

<<Why are you so paranoid...>>

Squats:
60kg 2x3
100kg x3
140kg x3
160kg x3
180kg x3
*belt*
200kg 2x3

Deadlifts - beltless:
60kg x3
100kg x3
140kg x1
180kg x1
205kg x5
*belt*
220kg x1
235kg x1
250kg x1

Bench:
70kg x5
100kg x5
120kg 2x5

Pendlay Rows:
70kg x5
100kg x5
120kg 2x5

Tapering down now with national champs only 10 days away. Shoulda been 4x3 on the squats, but I knew I was pulling heavy enoguh after and I was also concious of my elbow health so I left it at that. They were very very easy, and very snappy. I was very tempted to go for a PR with 200kg but managed to restrain myself (6 reps woulda done it).

The deadlifts were pretty sweet. First time with a belt on and heavy weight in my hands for about a month or two. The bar I was pulling with in TF was sh!te. It was rolling about all over the place on the 205 x5, coulda gone all day with a good power bar. Obvs the smoother bar effected my heavier pulls. That being said, I coulda pulled 250 x2 with moderate effort today which would be a raw PR by 5kg, so that's pretty slick. Deads are looking fairly good.

Benching was p!ss. Can't believe how much it's picked up recently. This 2x5 4x a week thing's amazing.

Pendlays, like benching, were p!ss. I'd love to work up to like 140kg x5 on em.

Hanley · 18-03-2010 10:40PM

250kg x1 - EAAAAAAAAAASY

https://www.youtube.com/watch?v=9ChhreV-vWg

cardio,shoot me · 18-03-2010 10:45PM

beltless pulling seemed to work, your arch is coming back anyway :P

Hanley · 18-03-2010 11:40PM

cardio,shoot me wrote: »

beltless pulling seemed to work, your arch is coming back anyway :P

Yup.. pretty happy with how things are going alright!!

Sangre · 19-03-2010 12:01AM

That 250 absolutely flew up.

Hanley · 19-03-2010 12:37AM

Sangre wrote: »

That 250 absolutely flew up.

I wouldn't go that far!! It moved smoothly buy flying's a totally different prospect. Usually means the weight'st too light!!

the drifter · 19-03-2010 12:43AM

Hanley wrote: »

250kg x1 - EAAAAAAAAAASY

https://www.youtube.com/watch?v=9ChhreV-vWg

noice!!!

Hanley · 20-03-2010 05:56PM

<<Throw that punch>>

Squats - Smolov, dunzo:
60kg 2x5
100kg x3
140kg x3
160kg x3
180kg x2
*belt*
200kg 2x4
*suit on, straps down*
240kg x2
*loose wrap*
260kg x1
*straps up, tighter wrap*
280kg x1
*comp wrap*
290kg 2x1

Deadlift:
70kg x3
120kg x2
160kg x1
*suit on, straps up - metal*
190kg x1
*belt*
210kg x1
240kg x1

Bench:
70kg x5
100kg x5
120kg x5

Fairly dominated everything today. The squats were really slick. Very very solid and smooth. About an inch away from depth but whatever, I'll smash it on the day. 310 should deffo go.

Deads were very smooth and easy. 240kg shot up.

Benching was handy.

My elbow feels decent.

Bench tomorrow and then that's the heavy sh!t done.

Sangre · 21-03-2010 01:16AM

Hanley wrote: »

I wouldn't go that far!! It moved smoothly buy flying's a totally different prospect. Usually means the weight'st too light!!

I'm sure it wasn't "EAAAAAAAAAASY" either. Nothing wrong with a bit of hyperbole!

Hanley · 21-03-2010 04:41AM

Sangre wrote: »

I'm sure it wasn't "EAAAAAAAAAASY" either. Nothing wrong with a bit of hyperbole!

It was easy tho

Hanley · 21-03-2010 05:23PM

<<Pain... made to order>>

Band pushdowns - warm ups

Bench:
60kg x5
80kg x3
100kg x1
115kg x1
130kg x1
145kg x2 - P

*shirt on, 44 Super Katana*

160kg x3
180kg x1
190kg x1
195kg 4x1

Band pushdowns and bands curls x tons

Dunno where the raw bench came outta.... Kinda felt like just going for a PR this week after doubling 140kg last week.

The shirted benching was good. HAD to bring it together today and I did. First rep with 195 was cut about an inch short then threw it back too hard and lost it about 3 inches from lockout, second rep I fought down, took a good 5 seconds to touch and I DIED on the way up - pressed, but it fell outta the ugly tree and hit every branch on the way down.

Third rep was fairly good, cut it about 1mm too short but pressed strongly. Fourth I just went for it. Pulled it down quickly and BLASTED it back up. Solidest bench of the entire cycle. Getting the bar down a bit quicker seems to be the key to both touching and hitting a smooth press.

Now... for the bad part. I can't describe how bad the pain in my elbows has gotten. It's unbearable. As in so bad I just want to go jump off a cliff to make it stop. Anyone who saw me in the gym will say how bad a state I was in. I was rolling around on the floor in agony during reps trying to find a comfortable position that stopped the pain. It was taking 15 minutes for the pain to subside enoguh for me to attempts reps again. Can't wait for this fcuking comp to be over!!

the drifter · 21-03-2010 05:36PM

all jokes aside....and i know your mentality is to never quit...and im as stubboren as you...but dude get your elbow sorted!

The Miseducation of Jimbo Slice

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