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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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the drifter

ok is it seriously broken ? or your usual over hyped broken? :P

Hanley

d'Oracle wrote: »

Did you read those two Bill Starr articles that came out recently?

Nope. Link?

Also, my nose is actually broken. Pain in the face. Literally.

d'Oracle

Hanley wrote: »

Lads, there's a reason the press is not longer a competitve movement.

Did you read those two Bill Starr articles that came out recently?

Hanley

<<Highway to the dangerzone..>>

Training with the lads from The Edge: Clontarf today.

Backwards sled drags w/ thick handle:
circa 80 meters - 70kg

Sled Rows w/ thick handle:
20 reps - 70kg

Sled Extenstions w/ thick handle:
20 reps - 70kg

Sled Sprints:
60ish meters - 70kg - 3 rounds

Keg Sprints:
20ish meters - 50ish kg keg, 3/4 filled, sloshing about - 5 rounds
40ish meters (ie up, turn, back) - same as above - 3 rounds

Keg Press:
Keg as above - 2x10

Keg Slams (snatch + throw down as hard as possible)
Keg as above - 3x5

Absolutely killer workout. Totally different to what I normally do but absolutely great craic all the same. It was really nice training with Dave and James who run The Edge and Dave's bro, Ciaran (one of my best mates). The intensity was a lot higher than I could manage on my own and I'm sure the lads were pushing a bit harder too. Everyone wins

The backward drag was nasty. My VMOs were absolutely crying at me after it.

The rows weren't so bad, but the extenstions were agony. My shoulder was in absolute sh!t all the way thru, close to my pain threshold but I obviously had to keep pushing in front of the guys.

The sprints were the worst thing ever. We seemed to cycle thru quite quickly. First round was ok, second my glutes were starting to burn and by the end of the 3rd I was really hoping there was no more to be done.

I love playing with kegs... The weight was light for me and the distance short so I could cycle thru quite quickly and try to put a bit of hurt on the lads for what they did to me earlier. At the end of the last one the keg was gonna be at the wrong end of the grassy stretch we were using so I just turned around and came back. Of course, Dave wasn't being out done so we did 3 (I think?) rounds of that too. Killer.

Straight into keg presses then and this is where the wheels fell off for me. First set, couldn't balance the weight at all, ended up cheat pressing it. Second round, just went for it any way I could. Used my head to balance a couple of reps, and then managed to drop the keg squarely onto the bridge of my nose. There was an audible crack, I went to my knee and the first thing I heard was "that's a broken nose". Dave and James checked it out, no blood, no displacement so I just finished the set. I could blame my injured shoulder on my poor performance here, but tbh I was just served by the lads.

The keg slams were great fun, really nice way to finish off a tough workout.

The gym's really nice, the lads are very sound and really knowledgeable and it was seriously slick getting to train outdoors in the sun on a day like today. I'll certainly be bugging them for another invite back!!

Hanley

Lads, there's a reason the press is not longer a competitve movement.

itsallaboutheL

kevpants wrote: »

And I sir, have you.

I was fatigued today :P

Deffo good for 10 :cool:;)

Hanley

<<Swing to hit the target>>

Squats - Smolov Base-ish, Week 2, Day 2:
*beltelss and high bar
60kg 2x3
100kg 2x2
140kg x1
160kg 2x7

Freddy's Revenge:
5 rounds for time of;
5 push presses w/ 82.5kg
10 burpees
TIME: 6 minutes 40 seconds (previous best 7minutes 55 seconds)

Squats were good... powered thru well. Real sound of Kev M to tell me I'd at least 10+ on hte last set after I thought I'd forced myself thru the 7. Guess that's cool tho. Might add 5kg next week and 5 the week after, extend the cycle by a week.

Freddy's Revenge was class. Dunno how I got thru it so much quicker. Very happy with it considering I trained shoulders first thing this morning too.

kevpants

itsallaboutheL wrote: »

pfft, i have both of ye.

And I sir, have you.

Hanley

itsallaboutheL wrote: »

pfft, i have both of ye.

Put your shoulder strength to use so...

Do Freddy's Revenge tonight.

5 rounds of;
5 push presses w/ 82.5kg
10 burpees
for time

itsallaboutheL

cardio,shoot me wrote: »

you wanker, was so close to being stronger than you at something, for a short short period of time...

pfft, i have both of ye.

cardio,shoot me

you wanker, was so close to being stronger than you at something, for a short short period of time...

Hanley

<<Tied to the testing of wills...>>

Military Press:
42 x15
47 x12
52 x10
57 x8
62 x6
67 x4 - and fcuk you cardio

Seated Dumbbell Press:
27.5kg 'bells 3x10

HS Shoulder Press:
60kg x5
70kg x5
80kg x5
90kg x5
100kg x5.5 - uuuuuuugh

YTWLs:
5kg 'bells - 4 reps per letter x3

Face Pulls:
plate 45 2x15

Crosstrainer:
20 minutes - 346kcals

Good start to the day. Had some crumpets with raspberry jam and butter instead of special k today. Not really sure why I'm bothering to record that, but they were soooooooooooooo tasty I feel like I have to.

Pressing was better today. Totally mis-calc'd my starting weights but decided to run with it anyway. I'll go +2.5kg next week.

Seated pressin was good too. Tough enough on the last set, but I'll go to 30kg 'bells next week.

HS pressing annoyed me immensly. I was tired coming into it cos I did a lot more than the week previously but I just could not force thru the 6th rep w/ 100kg. I wasn't a happy camper after that.

YTWLs and Face Pulls were grand...

Bitta extra cardio in this morning since I wasn't supersetting anything.

Back to the gym later for squats 160kg 2x7 and 7 rounds of Kalsu. Fun.

Hanley

the drifter wrote: »

i find the kneeling ones a complete waste of time....

I could feel em like... but sure what the fcuk does that mean?

the drifter

Hanley wrote: »

KNeeling pulldown abs = sh!t movement. Weight stack's way too light for it. Had to do them cos where I normally do my pulldown abs was in use.

i find the kneeling ones a complete waste of time....

Hanley

<<I'm innocent, I protest it>>

YTWLs:
3kg 'bells - 3 reps x3

Bench s/s Pendlay Rows:
60kg x5
80kg x5/80kg x5
105kg 2x8/115kg 2x8
105kg x10/115kg x10

Dumbbell Bench/Kneeling Pulldowns:
37.5kg 'bells x15,13,11/plate 67.5 3x12

Push ups on smith machine/inverted rows:
x20/x22

DC Pec Stretch:
17.5kg 'bells x60 seconds

Kneeling Pulldown Abs:
stack 3x15

Had a ton of stuff to do today so didn't get into the gym as rested or fed as I'd like.

Benching was grand... 110kg next week should be alright.

Didn't check weight on hte Pendlays, definitely jumped too high. Each rep was a complete ball buster. I'll go back to 107kg next week I think.

Dumbbell Bench as incline benches were in use. Felt grand, tris were a bit fatigued cos i trained them yesterday tho.

Kneeling pulldonws were good, really like the movement a lot.

Push ups were done with my feet elevated to the same level as the smith bar, weird feeling, inverted rows were the same.

KNeeling pulldown abs = sh!t movement. Weight stack's way too light for it. Had to do them cos where I normally do my pulldown abs was in use.

Hanley

<<We don't need no water>>

Squats - Smolov Base-ish, Week 2, Day 1:
*high bar and beltless
60kg 2x3
100kg x3
130kg x1
150kg 2x9

Skull Crushers s/s Barbell Curls:
45kg/50kg 3x10

Pushdowns s/s Hammer Curls:
plate 37/20kg 'bells 3x12

Close grip push up on med ball/Concentration Curls:
bodyweight x28/12.5kg 'bells x25

Happy out. See post 2549 for a summation of the day leading up to that training session.

Squats were cool... I'll get 155 2x9 next week.

Skulls and curls up 5kg each, 5kg next week may be a bit of a push. Think I'l take 2.5kg, more reps and then 2.5kg the following week. Curls are getting much better. All strict. 60kg for 10 soon maybe?

Pushodwns were on a different machine, so no comparison. The hammer curls hit really nice for once.

Med ball push ups = pure evil, in a good way. Concentration curls were a nice finisher.

Had a nice 90 minute nap earlier, woke up feeling a lot better. Gonna have some protein and peanut butter and just sleep in tomorrow. I've something on in the afternoon so will train in the evening.

Edwardius

Hanley wrote: »

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;

Ah, I just had an image of a grumpy fucker screaming and chalking up to throw a barbell at a bird.

You're right though, saw one of them attacking a Terrier in Herbert park. Following this, it tried to eat a bunch of ducklings. Considering going back and throwing a few slaps as soon as the old people leave. I'd feel sorry for mother duck if she wasn't so delicious when roasted.

itsallaboutheL

Hanley wrote: »

Hahaha, sorry dude, it's not a euphemism.

I'm much more impressed that you found a girl to go running with you at 5am tbh.

Hanley

itsallaboutheL wrote: »

Duuuuuude

*hai five*

Hahaha, sorry dude, it's not a euphemism.

itsallaboutheL

Hanley wrote: »

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.

Duuuuuude

*hai five*

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.

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: »

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

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

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!!

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;

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

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.

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?

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.