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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

d'Oracle wrote: »

What a contrast.

The training or what?

Kev M wrote: »

Knew from a mile away that had to be yourself!!

Haha and you didn't come say hi??

Parsley

just an observation, but this log may be due a name change...

Hanley

Parsley wrote: »

just an observation, but this log may be due a name change...

It was due a name change back around July 2007!! I liek it tho.. It's nostalgic.

Kev M

Hanley wrote: »

Haha and you didn't come say hi??

Oh I take my cardio route very seriously

... and of course the dog pack would have been all over you's and that sled!

d'Oracle

Hanley wrote: »

The training or what?

The observations on the two above posts.

Day 19 you were all pumped.
Day 20 you were all upset.

Its all very dramatic. Like a novel, but for gym nerds.

Hanley

d'Oracle wrote: »

The observations on the two above posts.

Day 19 you were all pumped.
Day 20 you were all upset.

Its all very dramatic. Like a novel, but for gym nerds.

Haha that's weightlifting. Pain in the ar$e.

Hanley

Day 21

Overhead squat, drop snatch - bar work

Hang Snatch:
40kg 2x3
50kg 2x3
55kg 2x3

Snatch First Pull:
55kg 3x3

Hang Snatch + Full Snatch:
55kg x1
60kg 3x1
65kg 3x1

Jerk Dips:
60kg 3x3

Jerk Catch:
60kg 2x3

Clean and Jerk:
70kg x1
80kg x1
90kg 3x1

Bench:
70kg x5
107.5kg 2x5

Decent enough stuff today. Determined to figure out what's oing on with it and make it right.

Hanley

Day 22

Overhead squat:
20kg 3x5

Sotts Press - snatch grip:
20kg 3x5

Hang Snatch - mid thigh:
40kg 3x3 - first rep onto my a$$

Snatch First Pull:
40kg 2x3
50kg x3

Snatch:
50kg 2x2
57kg 2x2
64kg x2
70kg 4x2

Front Squats - Smolov Week 2, Day 1:
100kg x5
115kg 4x9

Dumbbell Bench:
40kg 2x10

Chins:
bodyweight x5
+15kg 2x5

Barbell Curls:
52.5kg 2x5

REALLY on form today. Harry had me work on getting my chin up and chest thru to get the bar in a better position today - that's why the Sotts Press came in. Could really fill it working my upper back position. It carried over well to the snatches too.

That hangs were sh!te... first rep - BOOM straight to my arse. No extenstion. Again. As usual. Started to really focus on staying over the bar longer and extending straight up on the full snatches and things came together much better. I didn't miss any of the 70's. Nearly lost the last one, but the new bar position allowed me to lock myself in a lot better and fight to hold it. It really feels like I'm on the verge of a breakthru there. Famous last words?

Front squats suuuuuuuuuuuuuucked so much. The final rep on the last two sets was agonising. The bar was choking me out something fierce. The 5x7 day with 122 this week is gonna be brutal. The 5's and 3's I can deal with.

My nervous system's forgotten how to dumbbell bench.. totally alien movement. My chest was feeling it tho, so happy out.

Chins were solid again, getting a nice spread at the bottom.

Curls RAWKED. 55kg on them next time.

Front Squats + Jerk tomorrow. Hopefully my good run continues.

itsallaboutheL

Hanley wrote: »

My nervous system's forgotten how to dumbbell bench.. totally alien movement. My chest was feeling it tho, so happy out.

I did some last week for the first time in about a year too.

Felt absolutely mad!!

Hanley

Day 23

Jerk dips and catches - bar work

Split Jerk:
40kg 2x3
50kg 2x3

Front Squat + Jerk (that combo = 1 rep):
50kg x2
60kg x2
65kg x2
70kg x2
75kg x2
80kg x2
85kg x1
90kg 3x1
93kg 3x1
95kg 4x1

Solid work done today.... happy out.

Spent an hour stretching and rolling tonight at home. Feel tonnes better for it!

Hanley

Day 24

Overhead squats:
20kg 3x5

Sotts Press:
20kg 3x5

Hang Snatch:
20kg x3
40kg 2x3
50kg x3

First Pull:
50kg 3x3

Hang Snatch + Snatch (=1 rep):
55kg x1
60kg x1
64kg x1
68kg x1
72kg 4x1

Front Squat - Smolov, Week 2, Day 2:
100kg x5
122.5kg 5x7

Chins:
bodyweight x5
+15kg 2x5

Bench:
60kg x5
90kg x5
107.5kg 2x5

Barbell Curls:
55kg 2x5

Another REALLY good session. That's three in a row now.

Snatch position wasn't great today, but it improved as the sets went on. 72 for 4 sets represents a big improvement. My turnover on the hang snatch is a bit slow, but I'm staying over the bar longer and extending straighter on the full snatch and hitting a much better position. Staying over the bar longer than I think I need to was today's revelation.

Front squats were good. Very tough, but I got thru. Positions are improving all the way thru as well.

Chins - easy. +2.5kg next time

Bench - alright. Sticking there for one more sesh.

Curls - I love em. Feel like a god.

Now.. onto the roller and time to stretch.

Hanley

Just noticed how high my training volume is getting. Even for me. Love it.

ragg

Hanley wrote: »

Just noticed how high my training volume is getting. Even for me. Love it.

I was just about to comment as i was reading through. Some amount of work being done..

are you recovering ok, you must be considering you are churning them out no bother

Hanley

ragg wrote: »

I was just about to comment as i was reading through. Some amount of work being done..

are you recovering ok, you must be considering you are churning them out no bother

Recovering amazingly well. Since I've started rolling and stretching this week I feel INCREDIBLE. I'm sold on foam rolling for sure.

Hanley

Day 25

Overhead squats:
20kg 3x5

Sotts Press:
20kg 3x5

Hang Snatch:
40kg 2x3
50kg x3

Snatch First Pull:
55kg 2x3

Snatch:
55kg x2
60kg x2
64kg x2
68kg x1
73kg x1
76kg x1
79kg x1
83kg x1
86kg x1
88kg x1
90kg x0, x1
92kg x1
94kg x1
95kg x1
98kg x0

Jerk Dips:
20kg 3x5

Jerk Catch:
20kg 3x5

Split Jerk:
20kg 2x5
40kg 2x3

Clean and Jerk:
60kg x2
70kg x2
80kg x2
90kg 2x2

WORSHIP ME B!TCHES!!! Incredible session. As soon as I started warming up I said I felt good. Everything was just working today. Hitting great positions all the way thru. The first 90 was a bit ahead, didn't extend fully at all. Corrected if for the second attempt and it shot into position. That was the goal for the Ulsters at the end of the month like

Was feeling good so kept going... 92 - p!ss. 94 - in front a bit but I held on. I knew if I stayed over longer and extended harder I was good for more. 95 - best of the lot all day.

Said screw it, I'll go for bodyweight, I'm feeling great, why not. Jumped to 98 and OVERPULLED (ffs). Bar drifted back, left shoulder tried to go forward and I got catapulted out behind. Felt something crunch in my shoulder and it took a definite wobble so fingers crossed there's no damage.

Clean and jerks were sh!te, but whatev's.

Absolutely beast'n the weights around.

Edwardius

Hanley wrote: »

95kg x1

Bastard!

....Nice work dude!

Hanley

Took yesterday off so I could spend some time with friends...

Had breakfast in town, got my haircut, rambled around for a while, hit Powerscourt and had coffee and cake in The Ritz, played some giant Chess, dropped into Wongs in Clontarf for dinner on the way home and then watched; dodgeball, Made of Honor and Last House On The Left.

Honestly the best Saturday in a long long time.

Hanley

Day 26

Foam Roll - upper back/legs
Tennis Ball - scaps/upper back/rotator cuff

Hang cleans, front squats etc - bar work

Front Squats:
40kg 2x3
60kg 2x3

Cleans:
60kg 2x2
80kg x2
90kg x2
100kg x2
110kg x2
120kg 4x1 (missed the 3rd set forward - soft catch and didn't finish pull)

Front Squats - Smolov, Week 2, Day 3:
100kg x5
130kg 7x5

Foam rolling - quads, calves and back
Tennis ball - upper back/scaps/rotator cuff
Stretch - glutes

The cleans were fairly crap tbh. I was feeling fairly tired really, but like I'm front squatting so much it's no surprise. Shoulder's still a bit stiff so no over head work, improving by leaps and bounds every day so hopefully I can do some jerk work tomorrow and snatch work again by mid week.

brianthebard

Savage front squats going down, would love to see what happens if you get a chance to go for a 1rm at some stage.

Hanley

brianthebard wrote: »

Savage front squats going down, would love to see what happens if you get a chance to go for a 1rm at some stage.

Planning a run at 170kg around May 21st!!

brianthebard

Sick, vids please!

Love front squats, they're made of win.

Hanley

brianthebard wrote: »

Sick, vids please! Love front squats, they're made of win.

I will of course. I actually have a few vids to upload but just haven't had time. I've all my snatches from Friday there, I'll try and throw em together tonight. Off to see Ironman 2 now. Can't wait!

brianthebard

Saw it last night its pretty good, longer than I expected though.

Hanley

brianthebard wrote: »

Saw it last night its pretty good, longer than I expected though.

Yeah really kept coming. Some amazing one line interaction in it tho. Great film.

the drifter

robin hood ftw.....

best log off topic ever....

and L hasnt even got here yet

Hanley

the drifter wrote: »

robin hood ftw.....

best log off topic ever....

and L hasnt even got here yet

Can't wait to see Robin Hood.

Anyway... back to logging now please. I'm off to foam roll and attack my upper back with a tennis ball.

Hanley

Day 27

Jerk bar work - dips, catches, splits

Front Squat + Jerk combo:
40kg x2
50kg x2
60kg x2
70kg x2
80kg x2
90kg 7x2

Front Squats - Smolov, Week 2, Day 4:
110kg x3
137.5kg 10x3

Shoulder was feeling ok-ish on the jerk work. Worked on a shorter, sharper dip and really punching thru to lockout. It's coming along. Working on rotating my elbows out as well to lock them down and bring my upper back into it more.

Front squats were solid. Got thru them fine, and should get thru 142.5kg 10x3 next week provided the rest of my body holds up until then!!

Attacked my upper back with a tennis ball, some foam rolling and lower body stretching for about 45minutes at home afterwards.

Transform

Hanley wrote: »

Day 27

Jerk bar work - dips, catches, splits

Front Squat + Jerk combo:
40kg x2
50kg x2
60kg x2
70kg x2
80kg x2
90kg 7x2

Front Squats - Smolov, Week 2, Day 4:
110kg x3
137.5kg 10x3

Shoulder was feeling ok-ish on the jerk work. Worked on a shorter, sharper dip and really punching thru to lockout. It's coming along. Working on rotating my elbows out as well to lock them down and bring my upper back into it more.

Front squats were solid. Got thru them fine, and should get thru 142.5kg 10x3 next week provided the rest of my body holds up until then!!

Attacked my upper back with a tennis ball, some foam rolling and lower body stretching for about 45minutes at home afterwards.

glad to see you posting all that foam rolling and stretching as most people could learn lots from applying just that to their training

Hanley

Transform wrote: »

glad to see you posting all that foam rolling and stretching as most people could learn lots from applying just that to their training

Yah.. if only it helped my shoulder!! Lower body feels better for it tho.

Hanley

Day 28 (Tuesday)

Snatch bar work

Overhead squats:
20kg 3x5

Sotts Press:
20kg 3x5

Hang Snatch:
20kg x3
40kg x1 +1 shoulder subluxation

Cleans:
50kg x3
60kg x2
70kg x2
80kg x2
90kg x2
100kg x2
110kg 2x2
115kg 2x2

So my shoulder's fcuked. As in can't even handle 40% weights fcuked. Ugh.