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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 doing my thing....>>

Foam Roll - 9 positions

Tennis Ball - Glutes

Treadmill:
2km run - 8 minutes 32 seconds

CrossTrainer:
15 minutes - 278kcals

Very happy with my 2k pace. Wanted to do it sub-9, but I was feeling good so I pushed a bit harder. The second km was done at a 3.58/km pace, so I think I'll give a sub-8 2k a run in a couple of weeks.

According to the computers on the machines, I've burned about 1,000kcals on cardio along today. Jaaaaaays.

brianthebard

Hanley wrote: »

EDIT: Any time ya see two workout updates a day in my log, it's because I trained twice.

Lol, just in case there was any confusion I guess? Were you always a freak for volume or did you have to build it up gradually over the years?

Hanley

brianthebard wrote: »

Lol, just in case there was any confusion I guess? Were you always a freak for volume or did you have to build it up gradually over the years?

If only there were 3years of workouts logged to look at and see...

:D

Basically, off the top of my head it went something like;
-Sheiko
-break, but still training 4x per week
-Sheiko
-Smolov
-Lifting 4-5x per week
-Doggcrapp
-Lifting 3-4x per week + metcons, cardio and hill runs
-Smolov for like 5 months outta 6, incl upper body 3-4x per week
-As above, upper body 5-6x per week, plus metcons and cardio as a second session

That's a broad outline of the progression. I'm always striving for more volume. It's effective and I enjoy it!

brianthebard

Yeah but (a) you've been training for longer than 3 years iirc, and (b) just because you did Sheiko or whatever doesn't necessarily mean you enjoyed it (obv you answered that part above) or that your body felt good doing it. Plus you've increased your volume even more in the past few months so I thought it would be interesting to see why.

Hanley

brianthebard wrote: »

Yeah but (a) you've been training for longer than 3 years iirc, and (b) just because you did Sheiko or whatever doesn't necessarily mean you enjoyed it (obv you answered that part above) or that your body felt good doing it. Plus you've increased your volume even more in the past few months so I thought it would be interesting to see why.

The volume of Sheiko near killed me. That's where it all started like!!

Hanley

Random day today...

5k run w/ lots of climbing

20k cycle

Farm work - pushing rolls of hay onto pallets

Pallets - getting said pallets to hay rolls, involved 50-100m overhead carries (scap stability)

Storbucks - getting a venti chocolate creme frappucino and blueberry muffin, for time.

d'Oracle

Hanley wrote: »

Storbucks - getting a venti chocolate creme frappucino and blueberry muffin, for time.

:pac:
You killed that wod, Brah.
Sick.

Hanley

<<It's the hard knock life...>>

Foam Roll - 9 positions x2

MetCon - Jackie:
1000m row
50 thrusters w/ 22.5kg (20 = rx'd
30 pull ups
TIME: 7 minutes 57 seconds

Crosstrainer:
30 minutes - 510kcals

REALLY didn't feel like doing anything today. My body was fairly wrecked from 4 hours sleep the previous night an the full day of activity on the back of it.

I'm hitting fewer and fewer sore spots each day when I'm rolling, so that's good.

Jackie was sh!t. Very disappointed with my performance there. I was thru the rows in 3 minute 35 seconds and finished the thrusters on 6 minutes dead. But once again, as always, my pull ups let me down.

The CrossTrainer was boring, but that's just the way things always are. Caliper reading is between 9mm and 9.5mm at the suprailliac skin fold so all good there at least.

Hanley

<<You gonna die, big time>>

Foam Roll - Upper Body

HS Shoulder Press:
70kg x15
80kg x12
90kg x10
100kg x8
105kg x6
110kg x4

Dead Stop Smith Press:
65kg 3x8

Military Press:
60kg 5x5

CrossTrainer:
35 minutes - 600kcals

Felt a bit bleh this morning... pee was running bright yellow, so assuming somewhat dehydrated. My left SI joint's flaring up again. Usually happens when my glutes are tight, checked them tdoay in the gym, and I've seen cement blocks with more flexibility. Grrr. Gonna have to work that over the next week. Stretch them before and after training today.

HS press was slick, feeling very strong on them still. Will go +5kg across the board next week.

Dead stop presses were done off a different bench today so I'd a longer ROM, hence the reduced number of reps. I'll stick with the weight next week and go for 10 if I use the same bench, or up 5kg if I use my regular one.

Military Pressing was mega strong again today. Can't decide whether to go up 2.5kg or 5kg next week. I'm probably only gonna get one more of today's session in before I go away, so I might just jump 5kg.

Upping the crosstrainer to 35 minutes per day 4-5x per week this week. I'll go to 40 minutes next week.

Hanley

<All night, all night...>>

Foam Roll - Lower Body

Squats:
*high bar, beltless
60kg 2x5
100kg x3
140kg x2
160kg x1
180kg x1
*low bar, beltless
60kg x5
100kg x3
140kg x1
160kg x1
180kg x1

Deadlifts (beltless):
60kg x3
100kg x3
140kg x2
180kg x1
200kg x1
220kg x1

MetCon:
50 thrusters w/ 45kg
1,000m row
50 burpees
TIME: 12 minutes 22 seconds

Stretch - glutes/IT bands

Bit of a mess of a session really. Wasn't up to squatting, or deadlifting really. So just did a bit of both.

The MetCon was stupid. Dunno how I thought it'd be a good idea. It was originally gonna be 50 thrusters w/45kg for time. Then I thought mid way thru "that's too short". So I was gonna do 50 burpee-pull ups as well, but then I went outside and the pull up station was being used by 4 lads, so added in a 1k row and decided I'd think of something else during that to finish off with. For some reason, burpees made sense. Gonna blame that one on oxygen depravation. I was FUBAR'd by the end of it. In truth, i totally sand bagged, but it still killed me.

The splits were 3.33 for the thrusters, 3.46 for the 1k row and the remainder to the burpees. Stopped after 20 for a drink of water and to catch my breath. I think there's the scope to go sub-10 on this one.

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%

Weight on 29/6/10 - 96kg, waist = 33.75 inches, calipers = 9mm, bodyfat = 9.5-10%

Waist is down an inch, calipers down 1mm, but weight's up .5kg??

I was gonna explain this by saying I was dehydrated this morning, but I honestly have no idea what the story is.

First time my waist has been under 34 inches in about 1,000,000 years too

itsallaboutheL

are you not spending a fortune on clothes?

/homo

Hanley

itsallaboutheL wrote: »

are you not spending a fortune on clothes?

/homo

Haha no... I knew I was gonna diet pretty hard so I didn't bother buying any suits etc for the last 9-12 months, I also knew I'd be on study leave for 3 months so by the time I got back my old suits would be WAY too big. So I'm just gonna go shopping a couple of weeks before I go back to work.

My chest, shoulders and arms haven't really decreased in size at all so tees/jumpers aren't too much of a consideration, I'll need a rake load of new shirts tho.

Jeans/pants are a fcuking pain to shop for at the best of times cos my inside leg's a tad under 30 inches. Nobody sells that length like!

brianthebard

Could always have the waist taken in a bit.

Hanley

Just saw this;

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

I'm away on 11/7/10 so I'll measure that morning and post the difference a year makes.

Gonna make an estimate now;

Weight on 11/7/10 - 94.5kg, waist = 33 inches, calipers = 8mm

itsallaboutheL

Hanley wrote: »

Haha no... I knew I was gonna diet pretty hard so I didn't bother buying any suits etc for the last 9-12 months, I also knew I'd be on study leave for 3 months so by the time I got back my old suits would be WAY too big. So I'm just gonna go shopping a couple of weeks before I go back to work.

My chest, shoulders and arms haven't really decreased in size at all so tees/jumpers aren't too much of a consideration, I'll need a rake load of new shirts tho.

Jeans/pants are a fcuking pain to shop for at the best of times cos my inside leg's a tad under 30 inches. Nobody sells that length like!

i can't buy shirts at all.

Unless i pay stupid money they just look like tents, less of a consideration given current obesity level but still a pain in the ass.

17.5inch neck ftl

Hanley

brianthebard wrote: »

Could always have the waist taken in a bit.

Trying to take the waist in form 38/40ish inches down to 34ish isn't really gonna work tbh. The body of the jackets look ridic too because they weren't fitted, because well they couldn't be because i was such a fact hunt!

brianthebard

Lol didn't realise just how severe the changes would be, suppose they'll always work as your fat clothes.

Hanley

brianthebard wrote: »

Lol didn't realise just how severe the changes would be, suppose they'll always work as your fat clothes.

I'll never be that fat again dude. It was nice at time, but in retrospect, it sucked for everything but lifting.

d'Oracle

Hanley wrote: »

I'll never be that fat again dude. It was nice at time, but in retrospect, it sucked for everything but lifting.

Just on that point....

Wat do now?

the drifter

His next move is too MMA.......

Hanley

d'Oracle wrote: »

Just on that point....

Wat do now?

I do not understand the question...

the drifter wrote: »

His next move is too MMA.......

I don't have the inclination or desire...

d'Oracle

Hanley wrote: »

I do not understand the question...

Is Powerlifting finished with?
Are you gonna try and comeback from your sublo-shoulder-jeebies to Oly lifting?

Basically are you going to compete in anything?

Hanley

d'Oracle wrote: »

Is Powerlifting finished with?
Are you gonna try and comeback from your sublo-shoulder-jeebies to Oly lifting?

Basically are you going to compete in anything?

When faced with questions like these, I have an easy answer - get stronger!!

(that's about it tbh, and leaner, and fitter)

Hanley

<<Every minute's like an hour...>>

Foam Roll - 9 Positions

Skull Crushers s/s Barbell Curls:
50kg 3x10/55kg 3x10

Pushdowns s/s Hammer Curls:
3x12/22.5k 'bells 3x10

Push Ups on Med Ball s/s Concentration Curls:
x31/20kg 'bells x15

Hip Drill - 5 movements

Treadmill - 500m in 1 minute 14 seconds (sub 60 second 400m)

CrossTrainer:
35 minutes - 600kcals

Stretch - glutes/IT Bands

Good lifting. Not much left with those reps ranges on the skulls/curls. I'll go up 2.5kg next week but expect to have to change things after that.

Pushdowns on ANOTHER different cable stack, so no point stressing weight here. Hammer Curls were tough today. Stick with the 22's next week.

Med Ball push ups increased by 2 reps, concentration curls up 5kg but down 5 reps. I'll stick with the 20's next week.

Happy with the sub 60 second 400m time. I'm working towards a 3minute 25second 1k. I was gonna go for it today, but my head went after 500m and there was no point from there. I'll grow a pair and go after it fresh this weekend maybe.

CrossTrainer was the usual bleh crap. It's doing what I want tho, so can't complain. Might just bump it to 40 minutes tomorrow. I'm probably going to drop squatting between now and mid-july and focus on getting my endurance up with Kalsu on the horizon.

Glutes are coming back again. Better have a look at quad flexibility as well too.

Hanley

<<If you draw, it better be Picasso...>>

Foam Roll - 9 positions

Hip Mobility - 5 movements

Thrusters:
20kg x5
40kg x5
60kg 2x5

Bench:
60kg x5
80kg x5
100kg x2
112.5kg 2x8, 1x9

Dumbbell Bench s/s Kneeling Pulldowns:
42.5kg 'bells 3x12/plate 75 3x12

Push Ups in Smith Machine s/s Inverted Rows:
x30/x30

DC chest stretch:
17.5kg 'bells x60 seconds

CrossTrainer:
40minutes - 714kcals

Good oul sesh.

Gonna do thrusters at the start of every session. Just to get more reps in with them so my body can do them in its sleep.

Benching was good, didn't have straps and my SI joint's still a bit sore so I left the Pendlay Rows. I'll go to 115kg next week and then take a break while I'm on holidays.

Dumbbell pressing was strong, I'll go to 45 next week. Same withe the kneeling pulldowns, up to 82 next week. I'm a HUGE fan of the kneeling pulldowns. I've never really felt normal pulldowns in my lats, but doing them kneeling makes such a huge difference.

The CrossTrainer was horrible. I musta sweated out 2+kg of water weight, easily. The heat in TF is a disgrace. I'll hit 40 minutes again this week at least 3x more.

Hanley

<<I think I'm in the future...>>

Foam Roll - Upper Body

Lower Body Warm Up - 4 Movements

3 rounds of:
5 pull ups
5 dips
5 back extenstions
5 hyper bench sit ups

Thrusters:
40kg x5
60kg 2x5

Military Press:
47.5kg x15
52.5kg x12
57.5kg x10
62.5kg x8
67.5kg x6
72.5kg x4

Seated Dumbbell Press:
32.5kg 'bells 3x8

HS Shoulder Press:
90kg x5
100kg x5
110kg x9 - PR

Glute and Lower Back Stretching

CrossTrainer:
40 minutes - 713kcals

Another productive session...

The 3 rounds pull up warm up is a bastardized version the CF warm up. All exercises and rounds were done straight thru, but I wasn't running from one station to another or anything.

Thrusters were solid.

Happy with the military pressing. Weight's still embarrassing but at least it's going the right way. I MIGHT eek out another 2.5kg next week, but it'll be a serious push.

Dumbbells were fine, will go to 35kg 3x8 next week.

HS pressing was sweeeeeeeeeeet. I REALLY like it cos I can keep adding weight to it. Makes me feel like I've strong shoulders. Definitely up to 115kg next week.

Cardio was cardio. Bent.

Lower back's a bit stiff, think it's from the CrossTrainer tbh. Stretching etc. We'll see what happens there.

podge57

dunno how you can stand the Crosstrainer, I've always hated them!

I've never heard of anyone doing kneeling pulldowns before, must give them a try

the drifter

Hanley

I challenge you....

http://www.beastskills.com/Flag.htm

Hanley

podge57 wrote: »

dunno how you can stand the Crosstrainer, I've always hated them!

I've never heard of anyone doing kneeling pulldowns before, must give them a try

The fact it's zero impact leaves me no option but to like it.\

The kneeling pulldowns are the best thing ever.

the drifter wrote: »

Hanley

I challenge you....

http://www.beastskills.com/Flag.htm

Hahaha you snake...

I love the way you casually asked about it in our Facebook convo before posting it here.