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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

Liam Henners257 wrote: »

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

Just saying its not Kalsu... It's like saying ya ran a 5k but only covered 4.2k. It doesnt have to be 30 rounds either... just as many as it takes to hit 100 thrusters. Actually, did I even say what the workout was?

It's 5 burpees, on the minute, every minute, then thrusters w/60kg for the rest of the minute (or however many you choose to do) until 100 thrusters are reached.

I'm 97kg on the button right now. Gunning for at least 94kg by July 5th when I fcuk off to Marbella for a week.

Hanley

Oh and yes... I did train 2x yesterday.

Hanley

<<I got a 20 dollar bill...>>

YTWLs:
3kg 'bells, 5 reps per letter x3

Incline Bench s/s DC Rows:
60kg x5/plate 25 x10
70kg x5/plate 30 x10
80kg x5/plate 30 x10
85kg x5/plate 30 x10
90kg x5/plate 30 x10

HS Bench s/s HS Pulldown:
60kg x15/60kg x15
70kg x12/65kg x12
80kg x10/70kg x10
90kg x8/75kg x8
100kg x6/80kg x6
110kg x4/85kg x4

Dumbbell Bench s/s Kroc Rows:
37.5kg 'bells x13/40kg 'bells x22

DC Chest Stretch:
15kg 'bells - 60 second hold

Quad and Glute stretch - 2 minutes each per leg

Calf and IT Band - 1 minute each per leg

Was outta bed at 5.30am.... was proofing a set of accounts at 6am with breakfast... at my desk by 6.45am and on my way to the gym by 7.30am... finished training by 9.... Home by 9.30... and now I have to figure out what to do with the rest of my day!!!

Incline benching was actually better than expected. I thought it was going to be awful. It's still embarrasingly weak, but it'll come up over the next couple of months I expect. +5kg to all sets next week I reckon.

DC rows have a really nice feeling in the lower lats, may increase the weight on two of the sets next week.

HS bench is in the crapper, but that's to be expected considering I haven't really trained my chest in over 2 months. I'll add 10kg to everything next week because it wasn't the worst today.

HS pulldown was a nice feeling, +5kg there I reckon.

Dumbbell bench is shoooooockingly poor. My shoulder's were seriously fatigued from yesterday and I suffered as a result - no big deal.

Kroc Rows are in the sh!tter too but that's mainly cos I only did as many as my left side could tolerate and my shoulder's fatiuging quite quickly because of the injury.

Was reluctant to do the pec stretch but I'm glad I did. Got some blood in and stretch me out a bit, no pain either. I didn't push it as hard as normal but I'll drop into it a bit more session by session.

Back to the gym tonight for a bit of LIT cardio.

Hanley

Second sesh of the day....

Hip Flexor stretching

C2 - 2,000m:
TIME: 7 minutes 20 seconds - PR

Crosstrainer:
15 minutes

Pulldown Abs (outside LPD):
plate 52.5 3x10

Bleurgh... nothing to talk about there.

Parsley

Hanley wrote: »

Second sesh of the day....

Hip Flexor stretching

C2 - 2,000m:
TIME: 7 minutes 20 seconds - PR

Hellish ain't it? what'd ya rate?

Inspector Coptoor

Hanley wrote: »

C2 - 2,000m:
TIME: 7 minutes 20 seconds - PR

that's a good time.
I did 2000m for the first time in years yday and got 8.35.

Hanley

Parsley wrote: »

Hellish ain't it? what'd ya rate?

Wasn't that bad at all really, I wasn't pushing too hard - 85 to 90% effort maybe. Stroke rate was around 31 spm I think, probably increased a tad over the last 500 cos I knew I was on for a PR if I kept the pace up a bit.

What sorta stroke rate is optimal? (if there is one)

Liam Henners257 wrote: »

that's a good time.
I did 2000m for the first time in years yday and got 8.35.

Thanks dude. Like I said above, I wasn't pushing. I just wanted to keep my 500m time around 1.50. I'd say I'd be able to keep it at 1.45 and take a run at sub-7. Might try it later this month.

Hanley

<<Beat the beat up 'til the beat get punch drunk>>

YTWLs:
3kg 'bells, 8 reps per letter
5kg 'bells, 4 reps per letter

Hammer Strength Shoulder Press:
60kg x15
70kg x12
80kg x10
90kg x8
95kg x6
100kg x4

Dead Stop Seated Smith Press:
55kg 3x10

Military Press:
52.5kg 5x5

Crosstrainer:
20 minutes - 314kcals

Not much to write home about. Just working on getting a bit of volume and heavy pressing onto my shoulders twice per week. This'll be the first time I've done any real volume for them since DC at the tail end of 2008 so hopefully I'll see improvements.

So far this week I've;
-squatted 4x
-trained my chest 2x
-trained my back 2x
-trained my arms 2x
-trained shoulders 2x
-hit 2 MetCons
-done 2 LIT cardio session

Probably won't get a metcon in later, will certainly get one in tomorrow tho after squats. It's nice being a "genetic freak"

Hanley

For anyone that cares... this is going to be my diet for the next 4 weeks;

7am:
Bowl of Special K
Chicken fillet
Piece of fruit
3 fish oil tabs
1 multi vit tab

10am:
50g whey
30g vitargo
10-15g creatine
10g glutamine

12pm:
some fruit
50g whey
2 dessert spoons of peanut butter

3pm:
chicken fillet
1 dessert spoon of peanut butter

6.30pm:
meat of some sort
small amount of potato
veg

10pm:
2 scoops of protein
2 dessert spoons of peanut butter
3 fish oil tabs

That's 6 meals, approx. 2,600kcals, 265g of protein, 100g of carbs and 120g of fat.

I'm going to be tonnes of fun to be around for the next month.

Parsley

Hanley wrote: »

Wasn't that bad at all really, I wasn't pushing too hard - 85 to 90% effort maybe. Stroke rate was around 31 spm I think, probably increased a tad over the last 500 cos I knew I was on for a PR if I kept the pace up a bit.

What sorta stroke rate is optimal? (if there is one)

31 is a fairly decent rate. Generally heavyweights tend to rate lower and focus more on powerful strokes, lightweights rate higher and burn the sh*t out of their lungs.

Hanley

95.5kg this morning, 34.75inch waist, 36 inch love handles

I think that's the lightest I've been in a long long time. Possibly 2 years. Anyway, call this the before photo, taken about 10 minutes ago;

Photo155.jpg?t=1276251820

Hanley

Parsley wrote: »

31 is a fairly decent rate. Generally heavyweights tend to rate lower and focus more on powerful strokes, lightweights rate higher and burn the sh*t out of their lungs.

Alright... cool!!! Thanks

My glutes were cramping something fierce during the last 500 actually... is that normal??

Hanley

2008
Weight on 14/5 - 103.5kg, waist = 38 inches (approx)

Weight on 1/6 - 100.5kg, waist = 36.25 inches (approx)

Weight on 3/6 - don't know, waist = 36 inches, Caliper's = 16ish (to 17)mm

Weight on 8/6 - 99.94kg, waist = 35.9999 inches, calipers = 16ish mm

Weight on 15/6 - 99.1kg, waist = 35.5 inches, calipers = 16mm, bodyfat = 17%

Weight on 5/7 - 96.86kg, waist = <35.5, >35 inches, calipers = 15/16mm, bodyfat = 15.4%

2009
Weight on 27/4/09 - 109kg, waist = 39 inches, calipers = 21mm, bodyfat = 20%

Weight on 12/7/09 - 103.75kg, waist = 37 inches, calipers = 17-18mm, bodyfat = 17ish%

Weight on 20/12/09 - 97kg, waist = 34.5 inches, calipers = 11mm, bodyfat = 11ish%

2010
Weight on 11/6/10 - 95.5kg, waist = 34.75 inches, calipers = 10mm, bodyfat = 10.5ish%

So I'm certainly the lightest I've been in the last 2 years, probably the lightest I've been since midway thru 2007. I don't know how I feel about that.

Parsley

Hanley wrote: »

Alright... cool!!! Thanks

My glutes were cramping something fierce during the last 500 actually... is that normal??

it's normal for every part of your body to be screaming at you to stop killing it :pac: so yeah, glutes/hams will be burning/cramping something fierce toward the end.

brianthebard

Your front delts are freaky man.

Hanley

brianthebard wrote: »

Your front delts are freaky man.

Ridiculous how weak they are tho eh?

brianthebard

Hanley wrote: »

Ridiculous how weak they are tho eh?

They're just used to horizontal pressing, vertical pressing scares them. Give it time.

itsallaboutheL

Hanley wrote: »

95.5kg this morning, 34.75inch waist, 36 inch love handles

I think that's the lightest I've been in a long long time. Possibly 2 years. Anyway, call this the before photo, taken about 10 minutes ago;

Traitor....

you know rodestown classes anyone under 200lbs as a woman yeah?

:pac:

the drifter

thats some cracking wallpaper....

cardio,shoot me

itsallaboutheL wrote: »

Traitor....

you know rodestown classes anyone under 200lbs as a woman yeah?

:pac:

95kg is more than 200lb dumbass :P]

edit:whats with all the swans?

edit2: looking good man

itsallaboutheL

cardio,shoot me wrote: »

95kg is more than 200lb dumbass :P]

i know, i think he's going down to around 90.

anyhoo back to my point, fat ftw.

Hanley

itsallaboutheL wrote: »

Traitor....

you know rodestown classes anyone under 200lbs as a woman yeah?

:pac:

In Hanleyville, anyone with tits is a woman. How do you feel about that?

Hanley

cardio,shoot me wrote: »

95kg is more than 200lb dumbass :P]

edit:whats with all the swans?

edit2: looking good man

Swans are vile creatures. Funny story actually... I was out at the little park just beside Blackrock Dart station last night. Chilling on the grass beside the lake and there was a mother duck and some baby duckies just chilling by the side of the lake. Some signets (baby swans) came swimming over towards them and the parent swans followed....

The f*cking sh!t head parent swans came over and started trying to attack the baby ducks. It was so unfair, two big swans against one little duck and her 4/5 babies. The babies were so young, couldn't have been more than a couple of weeks old. They literally couldn't even run away. They got up, took a few steps and then just sat down again. Mummy duck took up a defensive position and I was like "right... f*ck this, lets see how the swans like it".

Went and stood beside the baby ducks and started kicking at the swans. There was a tense stand off for a few seconds (seriously) where the swans sorta looked like they were up for a fight. They thought better of it, the little sh!te bags, and backed off. I'll be back to check on the baby ducks soon, and if I hear of any trouble, there's gonna be some swans with broken necks.

Edwardius

Hanley wrote: »

Went and stood beside the baby ducks and started kicking at the swans. There was a tense stand off for a few seconds (seriously) where the swans sorta looked like they were up for a fight. They thought better of it, the little sh!te bags, and backed off. I'll be back to check on the baby ducks soon, and if I hear of any trouble, there's gonna be some swans with broken necks.

You sir are off your rocker

!

There is a lot to be said for winding the ****ers up though, grumpy little ****s.

Hanley

Dead Ed wrote: »

You sir are off your rocker !

There is a lot to be said for winding the ****ers up though, grumpy little ****s.

I most certainly am not!! Swan's are f*cking bullies. And anyone who went to school with me knows if there's one thing I hate, it's bullies. I got in so much trouble sticking up for smaller, weaker kids!!

Here's the attack as it took place;

Hanley

<<I've got the mic>>

5am run - 4km on laytown beach, not timed

Sprints - to the sea, shedding clothes as I go. Nothing like a 5.30am nekkid dive into the Irish sea!!

Had to drop my 'rents to the airport for 4am so roped one of the girls into coming for a run at 5am with me. She's possibly the only person I know more stubborn than me.

Serious drainer of a day today... was up at the crack of dawn, watched a dvd, spent a few hours in work, went go-karting, watched England -v- USA game and then hit coppers..

Awake >24 hours at this stage and showing no signs of slowing down. Giving serious consideration to going for 48 hours for no reason other than I have nothing to do on Monday!!

the drifter

you log becomes more and more like an americat sitcom every day....

Hanley

the drifter wrote: »

you log becomes more and more like an americat sitcom every day....

It gets better... had breakfast made for me, and didn't even have to wash up!! Just about to put the feet up for an hour now and watch the end of a DVD and then go off to train.

Got a 20 minute nap in a while ago and that TOTALLY fcuked me up. I woke up and it felt like I'd been asleep for about 4 hours. Couldn't believe it when I was only told I was out for 20 minutes. I literally don't know what day it is anymore. I keep referring to yesterday as "earlier" and today as "tomorrow".

Squats and arms in a couple of hours - loves life.

the drifter

/imagines james asleep in the corner of a power rack somewhere curled up with his arm wrapped around a 20kg plate for comfort..

Hanley

the drifter wrote: »

/imagines james asleep in the corner of a power rack somewhere curled up with his arm wrapped around a 20kg plate for comfort..

I've fell asleep in the gym before sure!!

My stomach's gagging for some food. Think I better give it some carbs. The only carbs I've had since about 8am yesterday morning are a small cup of rice, a burger bun, glass of OJ and slice of bread. It'll thank me for it when I'm squatting.