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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

Day 2

Overhed Squats:
20kg 4x5

Drop Snatch:
20kg 2x5
40kg 2x5

Hang Snatch:
40kg 3x3
45kg 3x3
50kg 3x3

Front Squats:
60kg 2x5

Hang Cleans:
60kg x3
65kg x5
70kg 3x3

Bench:
60kg x5
90kg 2x5

3 Board Press - paused:
120kg 2x5

Reverse Hypers:
20kg x12
40kg 2x12

Everything felt grand. The hang snatches weren't great... not getting anywhere near full extension with them. I suppose it'll come with work, btu still!

Hang cleans were grand.... again, not hitting full extenstion like a gimp.

Benching was alright... weight felt a bit heavy. 3 boards were fine and the RH's were a total nut smasher.

Pavel66

Weightlifting :eek:

Come back James, you are our GOD...

the drifter

Pavel66 wrote: »

Weightlifting :eek:

Come back James, you are our GOD...

He's mortal...we've seen him bleed....

itsallaboutheL

the drifter wrote: »

He's mortal...we've seen him bleed....

Yup once a month... like clockwork/ :pac:

What are you predicting for your first comp james?

the drifter

itsallaboutheL wrote: »

What are you predicting for your first comp james?

Failure....

no seriously...if that elbow isnt right lad do not go any near heavy weights....knowing you thats exactly what you will do....

Hanley

Day 3

Overhead squats:
20kg 4x5

Drop Snatch:
20kg x5
40kg 2x3

Hang Snatch:
40kg x3
50kg x3
54kg x3
58kg 3x3

Jerk Dips:
millions of sets w/ 20kg
40kg for a few 3-5's

Jerk Catches:
40kg for several sets
50kg for seeveral sets

Hang Cleans:
60kg for sets
70kg for sets

Special Ex - pulls to above knee:
60kg 4/5 sets

Cleans:
60kg x2
70kg x2
80kg x2
90kg x2
95kg 2x2
100kg 3x2

Thoughts etc later.

brianthebard

Will you still be doing the powerlifting worlds?

Hanley

brianthebard wrote: »

Will you still be doing the powerlifting worlds?

When did I ever say I was...? Tbh there's some stuff in relation to the whole thing going on that I don't want to discuss, and I wouldn't be doing it anyway as a result. Even if I had planned on it.

Hanley

Hang Snatch - 58kg x3

https://www.youtube.com/watch?v=ms0-W6BLb8k

brianthebard

Hanley wrote: »

When did I ever say I was...?

Didn't say you were, it was a question not a statement.

Hanley

brianthebard wrote: »

Didn't say you were, it was a question not a statement.

Will I still be doing them...

Hanley

PLACEHOLDER

Hanley

Day 4

Overhead Squats:
20kg 3x5

Snatch Drops:
20kg 2x5
40kg 2x5

Hang Snatches:
40kg 2x3
45kg x3
50kg x3
55kg x3
60kg 3x3
65kg x1
70kg x1
73kg x1
75kg x1
77kg x1

Front Squats:
60kg x5
90kg x3
110kg x3
130kg 3x3

Press:
20kg x5
40kg x5
50kg x5
55kg 2x5

Weighted Chins:
bodyweight x5
+10kg 2x5

Barbell Curls:
20kg x5
50kg 2x5

Probably shouldn't have gone so heavy today. Felt quite decent after the 60 3x3 and I didn't really have enough time to get any meaningful work done on anything else so I figured I may as well keep going. The 77 was ropey enough, but shakey in the bottom. 75 was nice tho.

Front squats were grand, just easing into them.

Pressing was strong today, as you'd expect with 55kg. Same story with the chins and barbell curls. Dan John approach for them anyway!!

Hanley

Day 5

Overhead Squats:
20kg 3x5

Hang Cleans:
60kg 2x3

First Pulls:
60kg x3

Cleans:
60kg 2x3
80kg x2
90kg x2
100kg x2
110kg x1
115kg x1
120kg x1
125kg x1 - PR
128kg x1 - PR
130kg x1 - PR & *DONK*

Press:
40kg x5
55kg 2x5

Weighted Chins:
bodyweight x5
+10kg 2x5

Curls:
20kg x5
50kg 2x5

Short for time again today, as usual!! Did all the clean work in 30 minutes. Feeling good on them. For the first time ever I felt that acceleration that occurs during the second pull, and the pull under at the top. Felt fairly natural.

All the cleans were solid enough, the 130kg went smoothly too, but, I PUNCHED MYSELF IN THE FACE ON THE WAY UP. My right hand slipped off the bar and my thumb went to my eye and hand to my face. Sore. Came outta the clean with one arm racked and the other straight out tho

Everything else was tame. The usual.

Hanley

Day 6

Overhead Squats:
40kg 4x5

Hang Snatch:
40kg x3
50kg x3
55kg x3
60kg 4x3

Snatch First Pulls:
60kg for a ton of sets

Snatch:
50kg x2
55kg x2
60kg 3x2
63kg x2
65kg 3x2

Oly Squats (as in high bar, beltless and in the basement):
60kg 2x5
100kg x3
140kg x1
160kg x1
180kg x1
190kg x1
200kg x1

Sweet a$$ session. VERY happy to be hitting full snatches.

I got dumped on my ar$e my first attempt at it w/ 50kg, dropped the bar forward on my second and didn't miss any after that

I'm actually finding it easier with more weight on the bar cos I can't get away with being lazy and need to finish my pull and drag myself under to catch it.

Squats were quality, just wanted to try them out and see what they'd be like strength wise. Decent number after a hard few days training and 2 comps in 2 weeks!

Hanley

Day 7

Overhead Squats:
20kg 2x5
40kg 2x5
50kg 2x3

Snatch Drops:
40kg 2x3

Drop Snatch:
40kg 2x3
50kg 2x3

Hang Snatch:
went to 60kg 2x3

Snatch First Pulls:
went to 70kg for a couple of sets of 3

Snatch:
60kg 3x2
64kg 2x2
67kg 4x2

Front Squats:
60kg x5
70kg x5

Clean First Pulls:
up to 85kg x3

Cleans:
80kg x2
85kg x2
90kg x2
93kg x2
97kg x2
102kg 3x2

Press:
40kg x5
55kg 2x5

Chins:
bodyweight x5
+10kg 2x5

Curls:
40kg x5
50kg 2x5

Total drainer of a session. Happy that my snatches are coming along. When I remember to finish my pull they're hitting a nice spot.

Cleans were grand, I was fairly shagged doing em tho. Got lazy on one of the 102kgs and missed my first rep, got the second fine. The last rep of the day was the best, concentrated on getting my knees back so the bar could get thru and I ended up in a much better position - the bar stayed a lot closer to me all the way thru.

Pressing was grand, chins were easy and curls were decent.
Nearly snapped my thumb last night putting Brutus over my head in Tramco... not one of my smarter decisions. It's still ridiculously sore, hooking wasn't too bad today, but now it's aching like sh!t.

token

130kg clean on day5! not bad. I guess we'll be seeing 140kg in the not too decent future.

Why are you going light on the presses btw?

Hanley

token wrote: »

130kg clean on day5! not bad. I guess we'll be seeing 140kg in the not too decent future.

Why are you going light on the presses btw?

Give it a few weeks... I literally bounced outta the 127 before it. Had to pause the 130 to let myself recover after punching myself in the face!!

Those presses aren't light... my shoulder strength is sh!t!! I don't think I've ever pressed over 85kg. The 2x5 is easy like, but it's not weightless!! Gonna do em like 3-4x a week and add 2.5kg per week to the bar and see what happens.

you're lifting at seniors right? And idea what you'd like to do?

Hanley

Day 8

Overhead Squats:
20kg 3x5

Snatch Drops:
40kg 2x3

Drop Snatch:
40kg x3
50kg x3

Hang Snatch:
50kg 2x3
60kg 2x3

Snatch First Pulls:
60kg 2x3

Snatch:
60kg 2x2
64kg 2x2
66kg 2x2
68kg x2 - cheap PR

Power Jerk:
40kg 2x3
50kg x2
60kg x2
70kg x2
80kg x2
90kg 2x1

Oly Squats:
70kg x5
100kg x3
140kg x3
160kg 3x5 - easy

Press:
40kg x5
57.5kg 2x5

Barbell Curls:
52.5kg 2x5

Chins:
bodyweight x5
+12.5kg 2x5

Bleh sesh.

I felt something snap in my thumb on Satruday, and there was pretty much instant pain. Was alright hooking the bar yesterday, thought I got away with it, and then my hand turned purple today, so I guess I didn't!!

The snatches were a bit crap. I rotated my elbows out a bit, but that kicked my shoudlers forward, which pushed the bar out in front on pretty much every rep. Tried extending a bit harded to counteract it, but with limited success. It's only thinking back now that I realise what was going on.

Power jerks just for the sake of it. I actually have NO desire to ever jerk a weight. Such a stupid exercise.

Squats were so easy. Could feel my quads working away, which is unusual for me!!

Pressing was mneh.. any exercise which brings a weight from my shoulder to overhead is a load of ghey in my book. Curls were surprisingly strong, and the chins were just chins with weight.

token

Hanley wrote: »

you're lifting at seniors right? And idea what you'd like to do?

Aim is 60/80 in 77kg weight class. I've done both recently so should manage it at the meet. I'll be making a mockery of olympic lifting by doing a powersnatch and powerclean

. I'll be going back to strength focus afterwards to get my squat up with an aim of lifting more in the full lifts and "being a real athlete" as Colm puts it.

Hanley

token wrote: »

Aim is 60/80 in 77kg weight class. I've done both recently so should manage it at the meet. I'll be making a mockery of olympic lifting by doing a powersnatch and powerclean . I'll be going back to strength focus afterwards to get my squat up with an aim of lifting more in the full lifts and "being a real athlete" as Colm puts it.

Nice!! The most impressive thing there is that you're in the 77kg class. I'll be falling about making a fool of myself too. Still don't know what I'm even gonna attempt.

Hanley

Day 9

Overhead Squats & Drop Snatch w/ the bar to warm up

Hang Snatch:
40kg 2x3
50kg x3

Snatch First Pull:
50kg 4x3

Snatch:
50kg 2x3
55kg x3
60kg 7x3 - FML!!

Front Squats:
60kg 2x5
100kg x5
130kg x5 - FML!!
120kg x5

Chins:
bodyweight x5
+12.5kg 2x5

Press:
40kg x5
57.5kg 2x5

Barbell Curls:
52.5kg 2x5

Horrible death quad stretch

Wretched PNF hip flexor stretch

Disgusting glute stretch

Stupid ankle stretch

Triples today on the snatch.... starting to feel a bit better on them. I'm sure they still look like crap, but I'm getting there!! Every now and again I'll hit a nice snappy rep and it'll feel perfect, and then it's back to stumbling around like it's 4am on Harcourt Street.

Felt dead on the front squats... I suppose the training load has been fairly high for the last couple of weeeks.

Chins, pressing and curls were just the usual. Easy enough.

Did a big of flexibility training today. Mixed feelings on it. It hurts and is rotten, but I felt amazing after it. PNF stuff is absolutely disgusting. If it wasn't so effective I'd hate it, I got an instant release in my hip flexors after doing it. And I also possess an obscenely tight pair of quads.

Kev M

Any words of wisdom on front squatting?

Hanley

Kev M wrote: »

Any words of wisdom on front squatting?

Elbows up, sit down, spread your knees!!

d'Oracle

Hanley wrote: »

Wretched PNF hip flexor stretch

Was this done with someone helping?
Otherwise, How do you do this?

Hanley

d'Oracle wrote: »

Was this done with someone helping?
Otherwise, How do you do this?

Yup, someone helping;
1) Deep lunge, back knee on the ground
2) someone standing behind you with their knee in the glute of the trailing leg
3) pressure's applied til a stretch is felt and then held at that point for around 45-60 seconds
4) you push back against the knee, they resist for like 10 seconds
5) back to the previous step, except you should force the stretch a bit more
6) repeat steps 4 and 5
7) cry

Think that's it!!

Hanley

Day 10

Overhead squat:
20kg 4x5

Drop Snatch:
40kg 2x3
50kg x3

Hang Snatch:
50kg 2x2
60kg x2

Snatch First Pull:
60kg 3x3

Snatch:
60kg 2x2
63kg x2
66kg x2
68kg x2
70kg 4x1, 1x3 - oooops

Barbell Curls:
20kg x5
52.5kg 2x5

Chins:
bodyweight x5
+12.5kg 2x5

Quad stretch - 2 minute hold per leg

Glute stretch - 90 second hold per leg

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

Didn't plan on training today... then did anyway. Didn't really know what I was doing, just wanted to pick some weight up and put it down again. Was only planning on singles for the snatch, but 70 x2 was a PR so I went for it. And it went easy, so I did 70 x3. Probably coulda done 5 if I'm honest!!

Curls and chins were grand. They were actually very easy - happy to move up, but I'll wait til next week for more.

Stretches were cool. Starting to get my ass closer to my heel.

Benching was solid. The 100's felt very easy. My thumb's F*UCKED tho. Banged it earlier and the pain was absolutely immense. Totally debilitating pain like. Bleh!

Hanley

Day 11 (yesterday)

Jerk skill work;
-jerk dips
-jerk splits w/ 40kg

Chins:
bodyweight x5
+12.5kg 2x5

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

Barbell Curls:
20kg x5
52.5kg 2x5

Evil quad stretch - 2 minutes per leg

I would p!ssed and moaned about how sh!t jerking was if I posted that yesterday, then today happened....

Hanley

Day 12

Jerk Skill Work:
-jerk dips
-jerk catches w/20kg

Split Jerk:
20kg 4-5 x3

1 Clean + Jerk:
40kg 2x3
60kg x3
80kg x1
90kg 2x1

Snatch Bar Work:
dunno what to call it, so extenstion to catch! 3x3

Drop Snatch:
20kg 3x3

Jerking worked today. Barry ran me through it and eventually just told me to get some weight on the bar and get on it after loads of skill work. Went up fairly solidly all the way thru. Double training again with him and a couple of others tomorrow. More jerk work, and some snatching too.

Hanley

Day 13

10am Session:

Overhead squats, snatch turnovers, drop snatch bar work

Hang Snatch:
40kg 2x3
50kg x3

Snatch First Pull:
50kg 2x3

Snatch:
40kg 2x2
45kg x2
50kg 3x1

Second session to come later....