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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

<<I'm on to the next one>>

500m out

12 hill sprints (sprint up, jog down)

500m back

That was decent. Might even be a PR.

I always have more success running hills when I'm angry!

d'Oracle

Hanley wrote: »

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!

NIce meeting you on Saturday.

Does Hercs have a safety squat bar?

Hanley

d'Oracle wrote: »

NIce meeting you on Saturday.

Does Hercs have a safety squat bar?

You too dude.

And nope... first thing I and everyone else I've mentioned the injury to has thought of!!

Hanley

<<Lets do it like they do on the Discovery Channel>>

Power Cleans:
60kg 2x3
80kg x3
90kg x1
100kg x1
110kg 5x2

Front Squats:
100kg x3
120kg x3
142.5kg 3x3

Metcon:
21/15/11/7
Hypers
Hyper sit ups
Air squats

TIME: 4 minutes 42 seconds

Grand oul workout. Still trying to avoid anything too upper body intense.

Power cleans were a bit ropey, just wasn't that comfortable. Seem to have lost the groove on them

Front squats were relatively strong. Sandbagged the last week of Smolov, mostly cos my shoulder wouldn't have taken it.

The metcon was fine... short and sharp with not too mch of an afterburn. I'll hav to come up with some more that avoid the use of my arms. I'm thinking a heavily modified Barbara of some sort, can't figure out how to do re-jig it tho. Suggestions appreciated!

brianthebard

http://www.davedraper.com/top-squat.html

You could order one of these, not ideal but better than regular squats I imagine.

d'Oracle

Hanley wrote: »

And nope... first thing I and everyone else I've mentioned the injury to has thought of!!

And I act like I didn't see that coming...:D

Hanley

<<Show me what you're missing>>

Power Cleans:
60kg 2x2
80kg x2
90kg x2
100kg x2
110kg x2
115kg x2

Rack Power Cleans:
60kg x2
70kg x2
80kg x2
90kg 5x2

Standing Single Leg Curls:
plate 10 x10
plate 20 x10
plate 30 x10
plate 35 x8

Hammer Strength Leg Press:
120kg x8
160kg x8
200kg x8
240kg x8

MetCon:
500m row, 40 squats, 30 sit ups, 20 push ups, 10 pull ups
300m row, 30 squats, 20 sit ups, 15 push ups, 8 pull ups
200m row, 20 squats, 15 sit ups, 10 push ups, 5 pull ups
TIME: 11 minutes 41 seconds

K.. the thoughts;

Power Cleans - grand

Rack Power Cleans - Bar starts on the supports of a squat rack, about 3 inches above my knees, so right before I'd start the second pull. Might be a nice way to develop an aggressive extenstion there.

Single Leg Curls - bleurgh.. not happy with my hammie strength really, mneh. Not like I f*cking need them for anything at the moment anyway.

HS Leg Press - Yay, my quads are strong again. Shame I can't use them for anything.

MetCon - FML I'm outta shape. First round in 4.30 - it's the CFI baseline workout, gym record's like 3.30. Admittedly I wasn't going balls out, but even at that I probably woulda gone sub 4. Lots of work to do.

cardio,shoot me

just read over the last few pages, **** one on the shoulder man, mad that you can still power clean though, do you feel it aching at all doing them?, guess its time to get the oly squat up to 250!

Hanley

cardio,shoot me wrote: »

just read over the last few pages, **** one on the shoulder man, mad that you can still power clean though, do you feel it aching at all doing them?, guess its time to get the oly squat up to 250!

Cheers dude. It's a pain in the groin, but it is what it is. I'm stuck like this til September at least. May as well make the most of the circumstances I find myself in.

Power Cleans are fine alright... but full ones ain't

I'd say a 180-200kg front squat's better for the oly lifting... but right now I'm just gonna DC it up and cycle high bar back squats, front squats and HS leg presses again. That combo drove my squat to incredible new heights last time I did it

cardio,shoot me

i think i saw a dc log you did on tmuscle, if it was you, i think i remember some good results,

oh and i said the oly squat because it would be fun

Hanley

cardio,shoot me wrote: »

i think i saw a dc log you did on tmuscle, if it was you, i think i remember some good results,

oh and i said the oly squat because it would be fun

Last time I ran DC I got sick results.

Squat went from like 180ish x6 to 207 x4.
Deadlift - 210 x4 to 232 x5
Bench - ended up with 140 x4

In fairness, I did gain like 12kg over the course of 3/4 months with it, which won't be happening this time. Should see some nice strength gains and a bit of muscle too tho.

cardio,shoot me

232 x 5, sick.

Hanley

cardio,shoot me wrote: »

232 x 5, sick.

257 x2's sicker :cool:

Hanley

<<I can do anything I want, cos look...>>

Power Cleans:
60kg 2x2
80kg x2
90kg x1
95kg x1
100kg x1
105kg x1
110kg x1
115kg 2x1 - why am I even bothering?

Front Squats - Smolov Base Test Day:
60kg x3
100kg x2
120kg x1
130kg x1
140kg x1
150kg x1
155kg x1 - PR
160kg x1 - PR
165kg x1 - PR
170kg x1 - PR

MetCon:
10 rounds for time;
3 power cleans w/ 60kg
6 air squats
9 sit ups
TIME: 7 minutes 25 seconds

One of THOSE sessions. I seem to have lost my power cleans. Dunno wtf's going on. It's like someone formatted the part of my CNS responsible for that movement.

Front squats - KILLER. Smolov strikes again. Can't believe I hit 170kg. I thought it was gonna be a MASSIVE ask but I got it without all that much prep. It was a limit lift, but there was a fair bit of volume before it anyway.

The MetCon was grand. Not too hard, but kept the intensity up all the way thru.

One of the powerlifters from Newry came down to train with me today so I could help him out with his shirt etc too so there was lots of bench hand offs as well.

Hanley

And here's the much promised training vid... It's got my big lifts from May;

Snatch - 90kg, 95kg and the 98kg injury lift
Power Clean - 120kg x2
Front Squat - 165kg and 170kg

https://www.youtube.com/watch?v=OCt5ItMmNv8

Frank McGivney

nice lifting james, sorry to hear about the shoulder injury hope it gets better soon, I know name of great orthopedic doc who specliases in shoulders, he lives in enfield if you want ill give u his number.

cardio,shoot me

that 95 kg snatch was ****ing awesome

Hanley

Frank McGivney wrote: »

nice lifting james, sorry to hear about the shoulder injury hope it gets better soon, I know name of great orthopedic doc who specliases in shoulders, he lives in enfield if you want ill give u his number.

Thanks Frank!! It's amazing the offers of help I'm getting. People everywhere offering to hook me up with numbers and contacts. It's really nice and very much appreciated!! I'm trying to avoid upper body work for the next week and then I'll ease myself back in.

Probably get an MRI done during June and see what's going on then. I can't actually get anything done until September anyway which is kinda crap cos I've my FAE's at the end of August and can't really afford to be trying to study in a sling!

cardio,shoot me wrote: »

that 95 kg snatch was ****ing awesome

They look sweet when they're hit well don't they?!?

Hanley

<<Raise your fist in the air...>>

Hang Power Cleans:
60kg 2x3
70kg x2
80kg x2
90kg x2
95kg 3x2

Power Cleans:
60kg 2x2
80kg x2
90kg x2
95kg x1
100kg x1
105kg x1
110kg 5x1

Oly Squats (high bar, beltless, buried):
60kg x3
100kg x3
140kg x3
160kg x3
180kg x3

Row Intervals
500m x3
TIMES;
1 minute 29 seconds
1 minute 34 seconds
1 minute 35 seconds
Total - 4 minutes 38 seconds

Hang and power cleans were mneh. Dunno what's going on there. Think I caught they ghey.

Squats were grand... first time back squatting in around a month, first time true high bar squatting in about 3 years.

Row intervals - F*uck.My.Life. There's 2 workouts I fear - Fran and 500m x3 rows. I was sitting in the toilet with my head in my hands for 30 minutes after the last interval. It took another 15 minutes in the changing room before I felt well enoough to drive. There's something exceptionally grim about it. It's probably gonna take 3-4 months before I pluck up the courage to do it again, but I'm going < 4 minutes 30 seconds next time.

the drifter

what rest was between the rows?

Hanley

the drifter wrote: »

what rest was between the rows?

As needed... trust me, you'll want it.

d'Oracle

Hanley wrote: »

Row Intervals
500m x3
TIMES;
1 minute 29 seconds
1 minute 34 seconds
1 minute 35 seconds
Total - 4 minutes 38 seconds

Dear me.
Was someone playing a banjo?

kevpants

Ooooh 1:29! What was the record. I just about had it didn't I? You had all the others but I think I had the rowing.

Man jumping back into that stuff is nuts. The 6 weeks I took off lifting I did a few of our old franleys. The first night I did one Netser saw me running back down the garden from the shed.... while puking. The garden's really long and overlook by many neighbours.

You'll be doing them again in a few days, you'll forget about the pain!

We must have been pretty fit last year. We did those rope climb machine intervals after the rowing one night didn't we?

Hanley

kevpants wrote: »

Ooooh 1:29! What was the record. I just about had it didn't I? You had all the others but I think I had the rowing.

Man jumping back into that stuff is nuts. The 6 weeks I took off lifting I did a few of our old franleys. The first night I did one Netser saw me running back down the garden from the shed.... while puking. The garden's really long and overlook by many neighbours.

You'll be doing them again in a few days, you'll forget about the pain!

We must have been pretty fit last year. We did those rope climb machine intervals after the rowing one night didn't we?

I think I beat you by like a second over the course of the 3 rows the first time we did it and then punched the air with delight.... You may have re-done it at some stage and beaten me tho??

I looked back over the log and I did 4 minutes 36.8 seconds that day. Disgusted I was slower this time. Only like my 4th/5th MetCon in about 3.5 months tho so a decent enough performance. 1minute 29 seconds is a 500m PR at least. And yeah, we did do the rope climbs after!!!

Typical tho... ya hit 30 and it's all downhill from there (oh yes I did!!

)

Up for a hill run off in the next couple of weeks?

G86

Hanley wrote: »

<<Raise your fist in the air...>>

Row Intervals
500m x3
TIMES;
1 minute 29 seconds
1 minute 34 seconds
1 minute 35 seconds
Total - 4 minutes 38 seconds

.

:eek: Fair f*cking play!

Inspector Coptoor

good video.
serious snatch at 90 and 95.
well done.

Front squats are very good too.

big numbers in two of the hardest lifts/

WHat you be handling for a max OH squat?

kevpants

Hanley wrote: »

Up for a hill run off in the next couple of weeks?

Yeah fo sho. Let me know if you're planning a trip to a hill and I should be ok to pop along. I'm grossly unfit again so prepare to own me.

Frank McGivney

ill try and dig up your mans number , he did a scan on my shoulder in the office when i went into him , i was impressed wit him.
but you dead right exams way more important , best of luck with them.
the hercs is looking great say hello to ben and bernie if you see them

Hanley

G86 wrote: »

:eek: Fair f*cking play!

Thanks... are those times good?!?

Liam Henners257 wrote: »

good video.
serious snatch at 90 and 95.
well done.

Front squats are very good too.

big numbers in two of the hardest lifts/

WHat you be handling for a max OH squat?

Cheers dude.

Max OH squat is approximately 0kg. See 25 seconds into that video for an explanation.

kevpants wrote: »

Yeah fo sho. Let me know if you're planning a trip to a hill and I should be ok to pop along. I'm grossly unfit again so prepare to own me.

Whopper. You should actually just come down to the hill in Griffith Park since you're so close now. It's <8 minutes away!

Frank McGivney wrote: »

ill try and dig up your mans number , he did a scan on my shoulder in the office when i went into him , i was impressed wit him.
but you dead right exams way more important , best of luck with them.
the hercs is looking great say hello to ben and bernie if you see them

Thanks Frank. I'll let the lads know you said hello!

G86

Hanley wrote: »

Thanks... are those times good?!?

!

Well in comparison to my crappy 2.00 they are, I'm soo going to have to test my row again :pac:
Might see you out there in a week or 2 actually, Gill's going to go through the oly lifts with me.