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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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Edwardius

Hanley wrote: »

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

Snatches looked silly easy man,

Quick question, Do you get anything from wrapping below the knees or is just a comfort thing? Tommy mentioned something about that the other day and I've been meaning to give it a try.

joniUtha

I've just moved down to bannow, co. wexford. Don't know the area well - does anyone know any gym that'd be close enough to me. One that does strongman training - & more to the point if you do - is it affordable... Any ideas

Hanley

G86 wrote: »

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.

I don't want to know anything more about 500m intervals tbh. I reckon I might be good for one all out 1minute 27second run.

Dead Ed wrote: »

Snatches looked silly easy man,

Quick question, Do you get anything from wrapping below the knees or is just a comfort thing? Tommy mentioned something about that the other day and I've been meaning to give it a try.

They felt slick alright... to a point!! :mad:

Wrapping under the knee - no carryover.
Wrapping under the knee - nice feeling.

I'm convinced it helps keep your knee cap tracking properly. Definitely recommended over knee sleeves for heavier sets.

Hanley

<<All the crazy we did last night...?>>

Weighted Decline Sit Ups:
10kg plate on chest 5x10

MetCon:
21/15/9
97.5kg squats (bodyweight)
97.5kg stiff leg deads
TIME: 7 minutes 40 seconds

Quad Stretch

Glute Stretch

Back Stretch (2 minutes per side for all of the above)

Grand workout. Struggling to come up with sh!t to do at this stage. Gonna start training my upper body again next week so looking forward to that.

The MetCon wasn't the worst. Well worth trying for anyone out there looking for a decent challenge!

Hanley

<<Falling slowly...>>

3km Run: 14 minutes 19 seconds

Happy enough with that consdiering I never really run. Stupid exercise anyway.

Note to self - do not spend a cumlative time of 1.5 hours sitting in a car and 10 hours at a desk and then attempt to run without warming up or stretching. Took about 1km for my body to actually understand what it was being asked to do!!

the drifter

Hanley wrote: »

<<Falling slowly...>>

3km Run: 14 minutes 19 seconds

Happy enough with that consdiering I never really run. Stupid exercise anyway.

Note to self - do not spend a cumlative time of 1.5 hours sitting in a car and 10 hours at a desk and then attempt to run without warming up or stretching. Took about 1km for my body to actually understand what it was being asked to do!!

This is something i struggle with too....its so hard to go running after work.. your body is still fixed in a seated position :P

d'Oracle

Hanley wrote: »

<<Falling slowly...>>

3km Run: 14 minutes 19 seconds

Happy enough with that consdiering I never really run. Stupid exercise anyway.

Note to self - do not spend a cumlative time of 1.5 hours sitting in a car and 10 hours at a desk and then attempt to run without warming up or stretching. Took about 1km for my body to actually understand what it was being asked to do!!

Wait, you have a car and yet you ran 3km?
That doesn't make any sense.

Hanley

d'Oracle wrote: »

Wait, you have a car and yet you ran 3km?
That doesn't make any sense.

Hahahaha I know right?? I wanna be well rounded. Or something lik that.

Hanley

<<It's a beautiful day>>

Rack Power Cleans:
40kg 2x3
60kg x3
70kg x3
80kg x3
90kg x3

Squats - 1/2 Smolov Base, Week 1, Day 1:
60kg 2x5
100kg x3
120kg x1
140kg 2x9

Skull crushers s/s withBarbell Curls:
40kg/45kg 3x10

Pushodwns s/s with Pinwheel Curls:
plate 55/17.5kg 'bells 3x12

Close Grip Pushup on medball s/s with Concentration Curls:
bodyweight x25/10kg 'bells x25

Quad, glute, ITB, lower back stretches - 2 minutes each

Nice restart to Smolov Base. Doing it highbar band beltless. Tonnes of fun. Really. Gonna just run it at half the rx'd sets cos i'm coming off a a heavy squat cycle anyway and wanna rest my knes at tad.

Back working the gun... Gonna have 4x squat days and work 2x gun days and 2x chest/back days in there too.

d'Oracle

Hanley wrote: »

I wanna be well rounded. Or something lik that.

Teh Broad Time and Modal Domainz???

Hanley

<<I swore I'd never...>

Hang Power Clean + Power Clean:
60kg 2x2
70kg x1
80kg x1
90kg 4x1

Squat - Smolov Base-ish, Week 1, Day 2:
*all high bar and beltless
60kg x5
100kg x3
130kg x1
150kg 2x7

Bench s/s Pendlay Rows:
100kg 2x8/100kg 2x10
100kg x10/100kg x12

Incline Dumbbells s/s Kneeling Pulldowns:
30kg 'bells 3x12/plate 10 3x12

Extended ROM pushups s/s Inverted Rows:
push ups x19/inverted rows x20

Quad Stretch, Glute Stretch, Lower Back Stretch - 2 minutes per side each

Grand oul sesh. Not a whole lot to report. Shoulder felt fine on the chest work thankfully. I'll hit a miny Kalsu tomrrow evening and then squat, bi's and tri's on Tuesday.

I started my traditional cutting taper over the last week or two - activity levels and metcons went up, diet was tightened up a bit. Gonna hit it hardcore now for the next month from tomorrow.

Hanley

<<We've seen the view from the window>>

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

Squats - Smolov Base(ish), Week 1, Day 3:
*high bar and beltless
60kg 2x3
100kg 2x3
140kg x1
160kg 2x5

Close Grip Incline Smith Bench s/s Bent Over Curls:
60kg x15/20kg x15
70kg x12/25kg x12
80kg x10/30kg x10
90kg x8/35kg x8
95kg x6/40kg x6
100kg x4/45kg x4

Lying Dumbbell Extenstions s/s Machine Preacher Curls:
17.5kg 'bells 3x10/plate 55 3x12

Overhead Rope Extenstions s/s Preacher Curls:
plate 45 x25/30kg x14

Weighted Decline Sit Ups:
15kg plate on chest 5x8

Quad and Glute stretch - 2 minutes each

Lower Back and IT Band stretch - 1 minute each

Had a bit of a power day today... I'm on study leave for my FAE's now so I'm not in work. Was in the gym at 8.15am, had my squats done before 9!!

Shoulder held up ok with the pressing.... chest was still tight and DOM'd from Sunday's workout. Wanted to go 100 x6 and 110 x4 on the inclines but decided to hold back a little for my shoulders sake. I'll go 97.5 and 105 next week.

Might get out for some cardio later...

Hanley

<<break>>

6 rounds of;
5 burpees on the minute and 5 thrusters w/ 60kg

I'm training for a run at Kalsu with Will Walshe of CFI and Transform on July 31st.

Today was the first time I've had any weight over head in 4-5 weeks, my shoudlers are weak as sh!t. Best fix that over the next few weeks if I wanna survive Kalsu.

Molly

Sick individuals the three of ye

d'Oracle

Hanley wrote: »

<<break>>

6 rounds of;
5 burpees on the minute and 5 thrusters w/ 60kg

I'm training for a run at Kalsu with Will Walshe of CFI and Transform on July 31st.

Today was the first time I've had any weight over head in 4-5 weeks, my shoudlers are weak as sh!t. Best fix that over the next few weeks if I wanna survive Kalsu.

That **** is crazy.

Hanley

Molly wrote: »

Sick individuals the three of ye

d'Oracle wrote: »

That **** is crazy.

Yeah... I kinda regret it now. I also regret the burpee mile I said I'd do.

itsallaboutheL

Hanley wrote: »

Yeah... I kinda regret it now. I also regret the burpee mile I said I'd do.

sounds absolutely sick!!

d'Oracle

Hanley wrote: »

I also regret the burpee mile I said I'd do.

http://burpeemile.com/ ?

A noble quest if ever there was one.

Hanley

itsallaboutheL wrote: »

sounds absolutely sick!!

Yeah.. since I can't do anything meaningful, I wanna do something stupid!!

d'Oracle wrote: »

http://burpeemile.com/ ?

A noble quest if ever there was one.

Heh.. didn't realise there was a charity event for it. I just saw the idea on the CF board a while ago and it stuck with me as being an incredibly stupid and fun thing to try. Training for it now actually;

There's a "100 burpee challenge" on the CF board - basically you do 1 burpee on day 1, 2 on day 2 etc etc all the way to 98 on day 98, 99 on day 99 and 100 on day 100.

I was gonna do that, but I'll be away the second week of July so will need something to do training wise over there. So I'm ending the 100 burpee challenge then, started with 1, did 4 yesterday, 7 today etc etc which'll bring me up to 100 on the last day of the holiday. I'll go after the burpee mile a few days after I get back.

It'll also make the burpees involved in Kalsu an afterthought, which is gonna be amazing considering how horrific it'll be.

kevpants

Hanley wrote: »

There's a "100 burpee challenge" on the CF board - basically you do 1 burpee on day 1, 2 on day 2 etc etc all the way to 98 on day 98, 99 on day 99 and 100 on day 100.

I was gonna do that, but I'll be away the second week of July so will need something to do training wise over there. So I'm ending the 100 burpee challenge then, started with 1, did 4 yesterday, 7 today etc etc which'll bring me up to 100 on the last day of the holiday.

Why don't you just do 100 burpees today and spend the next 99 days reading the entire works of Shakespeare or learning to juggle?

Hanley

kevpants wrote: »

Why don't you just do 100 burpees today and spend the next 99 days reading the entire works of Shakespeare or learning to juggle?

I could drop and do the burpees right now and be back to you before 2.35pm. Done 100 in less than 8 minute. It's all about neural adaptation tho (bet you're NEVER think I'd compare Smolov to burpees?!?)

And I can already juggle. So there

Hanley

<<Tell me what I'm missing>>

Squats - Smolov Base(ish), Week 1, Day 4:
*beltess and high bar
60kg 2x3
100kg x3
140kg x1
170kg 2x3

Military Press:
20kg x15
30kg x12
40kg x10
50kg x8
55kg x6
60kg x4

Seated Dumbbell Press:
25kg 'bells 3x10

Hammer Strength Shoulder Press:
20kg x5
30kg x5
40kg x5
50kg x5
60kg x5
70kg x5
80kg x5
90kg x5
100kg x5

YTWL's:
5kg 'bells, 3 reps per letter x5

Face Pulls:
plate 45 3x12

MetCon:
10-9-8-7-6-5-4-3-2-1
Thrusters w/ 45kg
Push Ups
Sit Ups
TIME: 7 minutes 54 seconds

Drainer of a workout.

Squats were grand. Gonna be a serious challenge to add 10kg next week.

Shoulder strength is seriously sh!t. Always has been. Not training upper body for like 4-5 weeks hasn't helped matters. Literally training them with the sole intention of getting them stronger so the thrusters during Kalsu are easier.

I'll add 2.5kg to everything next week, 5/10 to the HS press and hopefully maintain all the reps.

MetCon wasn't nice at all... again, thruster practice for Kalsu.

Inspector Coptoor

http://www.youtube.com/watch?v=xE8YJjRmPsI&feature=fvsr

that kalsu looks sick

Hanley

Liam Henners257 wrote: »

http://www.youtube.com/watch?v=xE8YJjRmPsI&feature=fvsr

that kalsu looks sick

Try 5 rounds with 40kg - you'll hate your life.

cardio,shoot me

omg! i military pressed that! and please video the burpee mile, big respect if you get it done

Inspector Coptoor

im gonna try it this evening
5 burpees on the minute and keep going with thrusters til the minute is up, yeah?

Hanley

cardio,shoot me wrote: »

omg! i military pressed that! and please video the burpee mile, big respect if you get it done

Haha did you subluxate your shoulder 5 weeks ago

And the burpee mile would be boring to watch tbh... I'll see if I can get someone to take a few pics etc of it tho.

Liam Henners257 wrote: »

im gonna try it this evening
5 burpees on the minute and keep going with thrusters til the minute is up, yeah?

Ummm you could, but you'd burn out after 2 rounds. 5 burpees + 5 thrusters is good starting point. Maybe go for 50 total thrusters w/ 5 burpees on the minute every minute.

I did somethin similar in january;

10 rounds for time;
10 thrustes w/ 45kg
5 burpees
TIME: 13 minutes 35 seconds

Liam Henners257 wrote: »

http://www.youtube.com/watch?v=xE8YJjRmPsI&feature=fvsr

that kalsu looks sick

I just realised they wre only using 52.5kg/115lb in that vid.

Kalsu's supposed to be done with 60kg/135lb.

Wimps.

Hanley

And cardio, of course I'll get it done. Could take all day, but it'll be done!

cardio,shoot me

Good luck, and maybe i did suplex my shoulder this week

edit: subluxate

Inspector Coptoor

30 rounds of that torture?
id let them off the 7.5kg!

right lad, cheers, ill try that tonight.
my 12 week teacher holidays have just kicked in and its time to get under 100kg by sept 1st