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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

If I can't train heavy... I'm gonna train lean

Run - 1.5km

Hill Sprints - 10 up and downs (first 5 sprint up, jog back, next 4 sprint and walk, last one sprint and run)

Run - 1km

Operation get shredded. Pretty much the only thing of any worth Ill be able to focus on now.

Parsley

what exactly did you do to your shoulder??

Hanley

Parsley wrote: »

what exactly did you do to your shoulder??

Took a run at a bodyweight snatch last Friday, caught it, left shoulder decided it wanted to see what life was like on the outside. It popped forward, I felt a crunch and a bang as it decided to come home and I ended up on my ass with the weight on the floor.

You'll see it on the vid if I ever upload it.

JJayoo

Any chance of a few before and after pics

Hanley

JJayoo wrote: »

Any chance of a few before and after pics

Sure... I doubt there'll be a massive difference like. My calipers are between 10 and 11mm as it is like. I'n ot fat by any means, just not shredded!!

JJayoo

As long as your naked, or i mean...

the drifter

JJayoo wrote: »

As long as your naked, or i mean...

/homo....

d'Oracle

Hanley wrote: »

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

**** bro.
Have you had it looked at?
Is it bad?

I was just about to hassle you for videos. No homo.

Transform

Hanley wrote: »

If I can't train heavy... I'm gonna train lean

Run - 1.5km

Hill Sprints - 10 up and downs (first 5 sprint up, jog back, next 4 sprint and walk, last one sprint and run)

Run - 1km

Operation get shredded. Pretty much the only thing of any worth Ill be able to focus on now.

good man get in the sessions regarless!!!

the drifter

skecher wrote: »

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╬╬╬╬╬╬╬╬╬╬╬╬╬╬╬╬╬╬
>>>——I love you! —->

But baby pigeon said, I can't make it; I'll get too tired. His mother said, Don't worry; I'll tie a piece of string to one of your legs and the other end to mine.

The baby started to cry.

What's wrong? said the mother.

I don't want to be pigeon towed!

welcome to my store:
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Dude....upseting hanley results in instant death...

Hanley

d'Oracle wrote: »

**** bro.
Have you had it looked at?
Is it bad?

I was just about to hassle you for videos. No homo.

I'm so strapped for time it's ridic. Was gonna do it tonight but I'm going out, not around all weekend either :S

Transform wrote: »

good man get in the sessions regarless!!!

You know me... ya can put me down, but you won't keep me down.

the drifter wrote: »

Dude....upseting hanley results in instant death...

This is true. Well... normally it is. But I'm in flying form tonight cos I'm going to OOOOOOOOOOAKWOOD tomorrow morning!!!!!!

the drifter

thats pretty clever really....using a rollercoaster to snap your shoulder back into place...very good thinking Mr Hanley.....all them years of studies paid off :P

Hanley

brianthebard

Did you....did you just shoot the stars???

VIS VIRES

The best part of that pic is the girl behind you with her hands over her face thinking "i can't believe he just did that":P

Hanley

brianthebard wrote: »

Did you....did you just shoot the stars???

VIS VIRES wrote: »

The best part of that pic is the girl behind you with her hands over her face thinking "i can't believe he just did that":P

The best part of that pic is the fact I managed to have enough compusure on a not far off vertical drop which went into a steeply banked corner to still hit the perfect pose!!

Chet Zar

Haha what a class shot!!!

Hanley

<<Son do you know what I'm stopping you for?>>

Power Cleans:
60kg x3
70kg x2
80kg x2
90kg x2
100kg x1
110kg x1
120kg 3x1 - pretty much straight leg catches

Front Squats - Smolov, Week 3, Day 1:
100kg x5
120kg 4x9

One Arm Dumbbell Bench:
30kg x6
40kg 2x6

One Arm Barbell Curl:
20kg x5
25kg 2x5

Back training after a week off. Fairly disgusted with my shoulder but ya gotta roll with the punches.

Power cleans were ridiculously strong. I'm catching them SO high. I WILL power clean 140kg this summer.

Front squats were rock solid. Really happy out there. Gonna extend Smolov for another week with +2.5kg, and maybe go again with +2.5kg more the week after if I feel good.

One arm dummbbell press - FREAKY. My everything was cramping up like made trying to stabilise me. Hips were on fire after it

One arm barbell curls are the old reliable. Such an isolated but still heavy movement. Love it.

d'Oracle

Are you planning to stick a vid or two up?

cardio,shoot me

that pic is quality, i was on facebook at my mates house when i saw it and he just went
"**** the size of the arms on him!"

Hanley

d'Oracle wrote: »

Are you planning to stick a vid or two up?

As soon as we find as we find an extra day for the week and add about 5 hours to the day Ill get right on it

Soz, but it's so ridiculously low on my list of priorities now I haven't been able to get a chance. I'm working on it!! Have the 90/95kg snatch, 120kg power cleans and probably something like 115kg x3 power cleans to upload.

cardio,shoot me wrote: »

that pic is quality, i was on facebook at my mates house when i saw it and he just went
"**** the size of the arms on him!"

Haha I like this guy.

Hanley

Hills...

1km out

12 hills - (7 sprint up and run down, 4 sprint walk, 1 sprint and run)

1km back

Really had to drag myself out tonight. Literally dead on my feet. Came home from work, had a 90 minute nap, some food, TV time and then went for it.

d'Oracle

Hanley wrote: »

As soon as we find as we find an extra day for the week and add about 5 hours to the day Ill get right on it

Soz, but it's so ridiculously low on my list of priorities now I haven't been able to get a chance. I'm working on it!! Have the 90/95kg snatch, 120kg power cleans and probably something like 115kg x3 power cleans to upload.

Ah well, I look forward to it.

Hanley

<<Fcuk my life>>

Power Cleans:
60kg x3
70kg x2
80kg x2
90kg x2
100kg x2
110kg x2
120kg x2 - PR
120kg x1, x0, x1

Front Squats:
100kg x5
120kg x5
135kg 3x5

Tried the front squat/burpee pull up invitational WOD and my shoulder was having none of it. Annoyance. Least I got a power clean PR.

I'm trying to decide what to do with my summer. I think I'm just gonna give up and do DC and cardio. Least I can get strong and big that way.

the drifter

Hanley wrote: »

<<Fcuk my life>>

Power Cleans:
60kg x3
70kg x2
80kg x2
90kg x2
100kg x2
110kg x2
120kg x2 - PR
120kg x1, x0, x1

Front Squats:
100kg x5
120kg x5
135kg 3x5

Tried the front squat/burpee pull up invitational WOD and my shoulder was having none of it. Annoyance. Least I got a power clean PR.

I'm trying to decide what to do with my summer. I think I'm just gonna give up and do DC and cardio. Least I can get strong and big that way.

im trying massively to have sympathy for you....seriously i am...but come on...your life...

Hanley

the drifter wrote: »

im trying massively to have sympathy for you....seriously i am...but come on...your life...

Ugh... I'm failing miserably at studying. I'm going to get my 10 up and downs that I've been chasing on my local hill.

kevpants

What's the story is the shoulder going to prevent Oly lifting full stop? Man that sucks if so.

If it cheers you up you can come to my little gym of horrors and we can stop this nappy changing/Olympic lifting nonsense and squat until we feel sick like the old days.

Hanley

kevpants wrote: »

What's the story is the shoulder going to prevent Oly lifting full stop? Man that sucks if so.

If it cheers you up you can come to my little gym of horrors and we can stop this nappy changing/Olympic lifting nonsense and squat until we feel sick like the old days.

For now anyway yeah. There's fcuk all I can do.

If it's a case of giving it time to see if it heals, it'll take about 6 months of no dislocations/subluxations before it heals properly, which essentially means i can't do ANY snatch related work for that period of time cos the injury chance is too high.

If it's bad enough to require an op, I can do fcuk all til September cos I need to be 100% during the summer to study for my FAEs. Screwed either way basically. Can't even low bar squat ffs!

I'll deffo come up for some form of stupid squat session. 200, 180, 160, 140, 120, 100, 60 max reps or something with a couple of minutes in between sets or something. Total reps wins.

Hanley

the drifter wrote: »

im trying massively to have sympathy for you....seriously i am...but come on...your life...

Tbh, if I didn't know me, and then told myself what an average week in my life is like at the moment, I'd hate my fcuking guts.

VIS VIRES

Ah that injury sucks man, just when you were getting a good run at oly lifting too. Hope it doesnt keep you out too long..