The Miseducation of Jimbo Slice

<<My limbs seem to move...>>

Deadlifts:
60kg 2x5
100kg x3
140kg x3
190kg x3
212kg x3
182kg x8

Thrusters:
60kg x5
80kg x3
92kg x3, 2x5
82kg x7

Standing Dumbbell Press:
30kg 'bells 2x5

Machine Press:
plate 82 5x12

Rolling Dumbbell Extenstions:
20kg 'bells 3x10

Reverse Grip Pushdown:
plate 40 x30

Standing Double Bicep Cable Curls:
plate 30 x12
plate 35 3x12

Cable Curl w/ short bar:
plate 45 x10
plate 50 x10
plate 57 x10

I'm going to try and break the word filer.

I had to ****ing deadlift and train shoulders today after high rep squatting tomorrow cos I got dumped with tickets for a show I have to go to tomorrow with zero notice even tho the first discussion of it was 2 weeks ago and nothing was said since.

Now you think a normal person would call to confirm? But no... I got a ****ing text while I was in a meeting which I obviously oculdn't respond to, and then 45 minutes later another text telling me tickets were booked.

Why they couldn't say it over the weekend so I could squat monday, go to the show tonight and then have 72 hours til I had to DL on Thursday is beyond me. I'm very ****ing pissed off about it.

My DL'n was ****. Obviously. And so were the thrusters. Obviously.

Somewhere along the way my hamstring pinged and now I can't bend my ****ing leg it's locked up so tight. It's getting til tomrorow before I try to break it with a pipe if it doesn't fix itself. No training til Saturday so hopefully I've time to mend.

Everytihng else was ****ing **** and not worth talking about either cos i was so ****ing wrecked from it all.

110kg thruster, 95kg and 85kg 2x3 and 2x5 respectively. Dumbbell presses go in favour of 15-12-9-6-4 strict press next week. Machine press goes up a plate. Skull crushers come back with 45kg 3x10, rolling extensions go to 12's. Reverse grip pushdowns up a plate too...

Bicep work was done tday to make me feel better. It worked. Ish.

<<we got big booty bitches...>>

Foam Roll & Hip Mobility

Beltless Squats:
60kg 2x5
100kg x3
140kg x2
182kg x1
162kg x10
140kg x17

GMs (paused):
102kg 2x12

Clean Pulls:
60kg x5
102kg x5
122kg x5
142kg x5
162kg x5

Double OH barbell holds w/ thicker bar from the floor:
102kg x15 count
132kg x15 count
157kg x15 count
147kg x20 count
137kg x30 count

Pulldown Abs:
warm ups
stack +15kg 2x12

Cable Curls on PDA stack:
up to plate 75 x10

Concentration Curls:
15kg 'bells 3x12

Barbell Curls:
35kg x5
40kg x5
45kg x5
50kg x8

CrossTrainer:
5 minutes

Treadmill:
1 minute warm up jog
45 seconds @ 17km/h, 90 seconds @ 6.4km/h x3
60 seconds @ 17km/h
60 seconds @ 6.4km/h

Stretching - calves, glutes and quads

Mini-deload = happy Hanley

Squats were super solid. Did the 162 x10 spotterless and coulda pushed on for 12 if I wanted. Decided to only do one set so I'd be fresher for the 140kg attempt and did 3 more reps this week, with 2.5kg on top too. Happy out. Didn't bother with hack squats cos I figured the benefit I'd get from them was significantly less than the benefit considering I'd be FUBAR'd for the rest of the workout.

170kg x10 and 140kg x20 next week. I'll leave about 10-15 minuts between attempts so I'm fully rested. Then Smolov starts

GM's were solid. Starting to get tough now but only a week left of them so up to 112kg 2x12 next week. I dropped a rep this week so I could do clean pulls.

Clean pulls were teh suck as usual. Was only gonna go to 142kg x5 but felt alright-ish after it so pressed on for 162, which fcuking SUCKED hard. It hurt.

Grip work was ok... 157kg's a double overhand PR with that bar, I'll take it, keep the weight and aim for more time next week.

PDAs were solid again - up to +20kg next week. Not sure what I'll do during Smolov with them, so this could be there last hurrah for this cycle.

Decided to grease the gunzz cos I haven't train them in a while and won't get to do anything for em til Thursday at the earliest.

The intervals on the treadmill were good. Gonna keep them up at least once per week. Might do some on the rower as well, but I'm conscious of impacting recovery by trying to do too much.

I pared down overall volume today to make sure I recover well and deadlift strongly on Thursday.

Off to England for the WPF world champs with Ger to wrap and lift off... can't wait!!

<<Me first..>>

Foam Roll

Thrusters:
50kg 2x5
82kg x3
92kg x1
102kg x1 -EAAAAAAASY
110kg 2x0 - WTF?
95kg x3
85kg x5

Strict Press:
40kg x15
45kg x12
50kg x9
55kg x6
60kg x4

Machine Press:
plate 90 3x12

Skull Crushers:
45kg 3x10

Rolling Dumbbell Extensions:
20kg 'bells 3x12

Reverse Grip Pushdowns:
plate 45 x20

Standing Double Bi Cable Curls:
2x12 warm up
plate 35 3x12

Seated DB PCs:
10kg 'bells 3x15

Weird out...

The 102kg thruster went SO easy. To the point where I was shocked and had to check the weight. 110kg didn't even go close. Weird as hell. The 95 and 85 were handy enough, up 2.5kg next week and I'l take another shot at 110kg.

Pressing's gone to sh!t cos I havent' been training it. THe high rep sets were MURDER on my upper back. And I could feel my shoulders working all the way thru. Up 2.5kg across the board next week.

Machine press was grand again. Knocked 2 sets off cos of the additional pressing volume. Up another plate this week.

Skulls were awfully solid again. I think I'm gonna work to a top set of 10 and then a drop back set as well. I want to get a second shoulder and tricep workout in during the week with heavier weights so I'm gonna pull back the volume on today's workout. Onwards to 47kg next week.

Rolling DBs were good, up to 22.5kg next week.

Reverse grip PDs were tough on my wrists this week, I'll stay with that and wrap next week.

Bi's cos they're annoyed at being neglected, and I was wearing a 'beater so had to.

Up in about 4 hours to go to the WPF world champs to watch Ger lift.... Is there any point in going to sleep?!

7.50am flight, I have to rent a f*cking car cos the venue's so outta the way, probably get there at like 10am and then leave again at 4pm to get my flight home. This is so ridiculous!!

He better do something sick.

<<Barrrrap... barrrah...>>

Foam Roll

Rack Pulls:
60kg 2x6
100kg x6
140kg x6
*straps*
180kg x6
*belt*
210kg x6
230kg x6
200kg x10

Pulls standing on a 25kg plate (beltless):
80kg x8
120kg x8
160kg x10

Pendlay Rows:
80kg x10
90kg x10
100kg x10

Smith Shrugs:
60kg x10
100kg x10
140kg x10
150kg x10
160kg x10

Doesn't look like a lot, but it was all tough draining stuff.

Reckon 240 x6 and 210 x10 will go next time on the rack pulls.

I was scared going into the deficit pulls tbh. I just didn't feel up to it so told myself before I started I'd just do 8's, knowing full well that on the top set I'd probably just go for the 10. Got it without too much trouble. I'd say even 170 x10 will go next ttime.

The back pump I had at this stage was severe so just ran on with a straight build up on the Pendlays instead of sets across. Was thnking about pushing on for one more set, but I figure there's about 5 weeks til CFT so I'll just add 5kg a week to the top set until then and hopefully gain a bit more strength. Should be good for my benching too when I get back to it.

Shrugs were a remedy for my small next. Call it ongoing treatment.

<<Surrounded by some bunnies and it ain't even f*cking Easter...>>

Foam roll and hip mobility

Squats (beltless):
60kg 2x5
100kg x3
140kg x2
172kg x1
192kg x1
172kg x10 - PR
140kg x19....****ing NINETEEN!!

CF's Cindy:
10 rounds in 8 minutes 41 seconds

Intervals on treadmill:
[6.4km/h - 45 seconds, 18km/h - 30 seconds] x4
Including time to change pace I did 1km in 5 minutes

After 2 years of nothing... I finally hit a high rep squat PR!!! WINNER

The 172kg actually ended up going quite smoothly. I was so fcuking gutted with 140 x19. I got crushed at the bottom of 20 and had to be pulled out. Reps are going higher and higher each week, even as the prior sets are getting harder. Woulda got it next week but Smolov starts then so it's back to higher intensities.

I need my conditioning up in 2 weeks, so bringing in 4 met cons a week and an additional intervals day.

10 round Cindy wasn't the worst. CAme thru it well especially considering I've lost my pull ups and my legs were shot from squatting.

Interval was ok... reduced the time at top pace cos I knew my legs didn't have much in them. Took the rest period down too to try and compensate.

Oh and the treadmill accelerated to 80km/h tonight mid interval. No joke. The f*cking thing took off like a rocket ship and was shaking all over the place with me on it. Slapped the emergency stop button and it took a good 15 seconds for it to come to a stand still. Sh!t normally happens instantaneously. FML!

<<So I'm like...>>

Foam Roll

Deadlifts:
60kg x6
100kg x6
140kg x1 - and f*cked the bar across the gym
*belt*
182kg x1
202kg x1
222kg x4
192kg x8

Deads standing on a plate - no belt:
90kg x5
130kg x5
172kg x10

Pendlay Rows:
87kg x10
97kg x10
107kg x10

Smith Shrugs:
70kg x10
110kg x10
150kg x10
160kg x10
170kg x10

Tabata Intervals on C2:
Average wattage - 237, during the 20 seconds on, all intervals were done at >400 watts

Happy-ish.

222kg is +10kg and +1 rep on last week, and done without straps. Should be good for 230kg x3 next time I pull off the floor which should leave me in the 250kg range. The 140kg bar toss was cos I ended up pulling with a bent bar that did a full 180 degree rotation in my hands on the way up so I switched to the slightly thicker (30mm v 28mm) 22kg bar. It's thicker than most bars so it's a nice grip challenge. 200kg x8 should go next time too.

Deficit pulls were very solid again today. This is cool!!

Pendlays were slick. Up to 110kg/112kg next week depending on how Smolov is treating me.

Shrugs still have a bit of weight left in them.

Smolov starts next week so DL training's gonna change a bit too. During the 3 weeks of Smolov I'm gonna rack pull 240kg x3 and 210kg x8 in week 1, deficit up to a heavy triple with no belt in week 2, and then go for 230kg x3 in week 3. I may or may not drop back afterwards.

<<Let's have a song for the douchebags....>>

Foam Roll and Hip Mobility

Squats - Smolov Base - Week 1, Day 1:
60kg 2x5
100kg x3
130kg x1
152kg 4x9

A1 - Strict Press: 40kg 10x10
A2 - Chins: bodyweight 10x10

Post 3,000 in my log!!!! Oh yeaaaaahhhh!!

Smolov started today. Based off a 217kg max. If all goes to plan and I survive, I'll be hitting 200kg 10x3 on my final day. Should be an interesting journey. My hips were starting to hurt already. It's like my body knew what was coming...

The actual squatting wasn't brilliant... form was off. Wasn't keeping my chest up and kinda GM'n a bit as a result. It's just something to concentrate on and correct.

GVT for my shoulders, lats and arms for the next 3 weeks, plus a sh!t ton of kcals and 20-30g of creatine daily. Should see a bit of an explosion off all of that!!! +5kg each next week.