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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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Paudee

I like that we both ended up doing something we're fucking brutal at.

Hanley

Paudee wrote: »

I like that we both ended up doing something we're fucking brutal at.

Truth.

Hanley

Wednesday - 2.5 hours of BJJ w/ Dean Lister
-Dean Lister is a f*cking stud
-I should have taken notes, but we did a TON of stuff, just trying to remember it all is killing me

Thursday - 30 mins BJJ & rehab
session 1 - 2 rounds of
-subscap rehab x20 e/s
-lunging rotational med ball throw x8 e/s
-overhead scap shrug w/ 24kg KBs x10
-baby get ups w/ 16kg KB x8 e/s
Then... a single 5 min row - distance was over 1,400m and rated at 26 s/m.

session 2 - BJJ
drilled some of the butterfly sweep and arm drags Dean showed, and some of the americana-y finishes

session 2 - after coaching for an hour
-subscap rehab x20 e/s
-lunging rotational med ball throw x8 e/s
-overhead scap shrug w/ 24kg KBs x10
-baby get ups w/ 16kg KB x8 e/s
Then... a single 5 min row - distance was 1,450m and rated at 27 s/m.

Friday - 1 hour of BJJ
Did some X guard sweepy stuff here. Totally whoosh over my head. I understood the principles tho, which is nice.

Saturday - rested like a boss

Sunday - S&C, BJJ (45 mins), kayaking
session 1
A) 4 rounds - 40 sec on/20 off for each:
-Burpees
-Thrusters w/ 20kg
-Ring Rows

150m x5 w/ 30 sec recovery on rower
averaged around 1m 28s 500m average

C) 4 rounds, 40 sec on/off:
-partner plate shifting
-partner russian twist w/ 9kg med ball
-aggro plank

Session 2 - 45 mins BJJ
-few light warm up rolls
-some nice half guard stuff with Foxy, 69 guard, or 23 guard or sometihng

Session 3 - 90 minutes of Kayaking (in preparation for next weeks Connemara challenge)

Monday - 2 hours BJJ
-some awesome single leg set ups
-grip the shoulder and peal it back, knee behind, slappa the leg and take em down
-then like 7 or 8 rounds?

Now that's a log update.

My one goal for this month was to remain injury free. Fail. My left left is f*cking f*cked. Very pissed off about it, but c'est la vie the later portion of my lower leg about for about 8 to 12 inches from my ankle bone is intolerable when it comes to putting any pressure on it. Looks like Connemara is in jeopardy (I did 10 box jumps to a bench on Sunday and had to stop with the pain - running 4km, a 1km hill climb, 17km cycle, 2km kayak and 7km run may not be what the doctor ordered. Very pissed)

Paudee

Sorry to hear about your injury. Hope it comes 'right'.

Hanley wrote: »

My left left is f*cking f*cked. Very pissed off about it, but c'est la vie the later portion of my lower leg about for about 8 to 12 inches from my ankle bone is intolerable when it comes to putting any pressure on it.

But seriously Hanley, smoking meth is bad for you.

Hanley

Paudee wrote: »

Sorry to hear about your injury. Hope it comes 'right'.

But seriously Hanley, smoking meth is bad for you.

Are you drunk or tired?

Paudee

Hanley wrote: »

Are you drunk or tired?

A little of B.

What's actually wrong with you? My knowledge of anatomy doesn't stretch as far as a "left left" or a "later portion".

Hanley

Paudee wrote: »

A little of B.

What's actually wrong with you? My knowledge of anatomy doesn't stretch as far as a "left left" or a "later portion".

See all the words on the right? that stuff hurts after getting leg locked while drilling.

peroneus-longus.jpg?w=490

Hanley

<<It's on...>>

(P)rehab - 2 rounds:
-lunging rotational med ball throw x10
-overhead scap shrug w/ 20kg x15
-tornado ball w/ 4kg x20
-baby get ups w/ 8kg x8 e/s
-skater squats to 1 pad x12 e/s

Row, row, row my stationary gym machine designed to mimic on real rowing
Decided to give a 20 strokes per minute piece a go. Set the timer to 10 minutes, pulled 2,702m, or a 1m 51s 500m pace.

Mneh. Workout. Done. Happy.

Rowing was good. Didn't die too hard at any point either. Would like to go on the hunt for 3,000m over the same time but dunno how I'd manage it at that stroke rate!!

Hanley

<<I am heaven sent...>>

BJJ - 2 hours
-double under pass
-the basic take away was to make life miserable for him
-got stacked really badly and basically back flipped directly over onto my neck at one point, hopefully don't wake up in bits
-did some full resistance first point rounds from the start of the double under position, then some standing
-then... 45 minute tap and change w/ 10 short push ups at changeover

Felt great today, except for getting smashed on my neck. I know I'm waking up stiffer than a ... *ahem*.

The 45 minute round was great, mainly because I was one of the heavier and more exp'd guys there so wasn't getting smashed. if all the blues were up it would have been an entirely different story. Nice being the windshield and not the bug for once.

Also got a couple of new tops today - our Kyuzo team rashguards came in, as did my first jh.ie tee

526236_10150929511185115_567805114_11890072_1435456846_n.jpg

540290_10150928752820115_567805114_11889808_146862900_n.jpg

Hanley

Thursday 10th May 2012 - MMA 1 hour
-did some cage control stuff and how to standup
-mount drills with G'n'P

Hanley

Saturday 12th May 2012 - Connemara Adventure Challenge

See race report here: http://jameshanley.ie/index.php/2012/05/21/race-report-connemara-challenge-2012/

Hanley

Monday 14th May 2012 - 2 hours of no gi BJJ
-I felt like f*cking sh*t I was so tired and energyless after the Connemara Challenge. Not even worth talking about. Took the rest of the week off.

Hanley

Sunday 20th May 2012 - 6km run in Ticknock, 50 minutes
Lovely little run around the dublin mountains, took it at a super leisurely pace, stopped at the summit to take in the scenery and didn't push at all hard. I'm really enjoying getting out into nature for outdoorsy type stuff

Paudee

<<running around naked, fucking in the bushes>>

Hanley wrote: »

Sunday 20th May 2012 - 6km run in Ticknock, 50 minutes
Lovely little run around the dublin mountains, took it at a super leisurely pace, stopped at the summit to take in the scenery and didn't push at all hard. I'm really enjoying getting out into nature for outdoorsy type stuff

First thing that came into my head when i read that.

https://www.youtube.com/watch?v=8XBGQnTPoGk

I think i'm actually getting weirder.

Hanley

Speaking of weird...

https://www.youtube.com/watch?v=67PGKPm7br4

Hanley

Speaking of weird...

https://www.youtube.com/watch?v=67PGKPm7br4

Hanley

Monday - 21st May
BJJ - 2 hours

Wednesday - 23rd May
Physical activity - 1 hour

Sunday - 27th May
circa 6km run in 31m 11s incl. 2km in 8m 43s for the craic

I'm a waste of oxygen.

gymfreak

Hanley wrote: »

I'm a waste of oxygen.

Yes.

Yes you are.

Hanley

Monday 28th May 2012
-Diet starts today, weighed in at 90.9kg

Seriously, someone put me outta my misery!

COH

Hanley wrote: »

Seriously, someone put me outta my misery!

DRIIIIIIIIIIFTER.....

Hanley

<<I only miss you when...>>

Foam Rolling - 10 minutes

PreMob - calves and hip flexors

Mobility - 3 rounds of:
dislocates x10
squat to stand x10
band pull aparts x15
x-band walk x10 e/w

Squats:
60kg 2x5
80kg x5
100kg x5
120kg x3
140kg x1
150kg x1
160kg x1 - what, it's a start

High bar pause squats:
60kg 3x10

Chins w/ fat gripzz:
2x5, 3x3

Conditioning - for time:
200m run
21/15/9
Squats
Push ups
Inverted row (bar at waist level, feet on ground)
200mg run
TIME: 4m 49s

All done in less than an hour, let's call this an experiment. Stay tuned.

the drifter

COH wrote: »

DRIIIIIIIIIIFTER.....

I'm here I'm here....

Hanley...quick death or drag it out a little?

Hanley

<<Does his make up in his room..>>

Foam Rolling - legs and upper back

PreMob - calves and hip flexors

Mobility - 3 rounds of:
dislocates x10
squat to stand x10
band pull aparts x15
x-band walk x10 e/w

Press:
40kg x5
50kg x5
60kg 3x5

Deadlift:
50kg 2x5
90kg x5
110kg x5
130kg x3 (all double OH to here)
150kg x3
170kg 3x3

Chins w/ fat gripzz:
5x3 going on the minute every minute for 5 mins

Conditioning - for time:
10-9-8-7-6-5-4-3-2-1
med ball cleans
45kg push press
TIME: 6m 08s

LOADS of handstand practice and some pretty sweet holds

Outrageous amount of DOMS in my quads and forearms at the moment. DL won't set the world on fire, but it's only 10kg off triples with double bodyweight which I'll take considering I've done basically no training since I dunno... over a year? I can't remember the last time I pulled a deadlift.

Metcon was ok... And dieting remains on track.

Da Za

Hanley wrote: »

<<Does his make up in his room..>>

Foam Rolling - legs and upper back

PreMob - calves and hip flexors

Mobility - 3 rounds of:
dislocates x10
squat to stand x10
band pull aparts x15
x-band walk x10 e/w

Press:
40kg x5
50kg x5
60kg 3x5

Deadlift:
50kg 2x5
90kg x5
110kg x5
130kg x3 (all double OH to here)
150kg x3
170kg 3x3

Chins w/ fat gripzz:
5x3 going on the minute every minute for 5 mins

Conditioning - for time:
10-9-8-7-6-5-4-3-2-1
med ball cleans
45kg push press
TIME: 6m 08s

LOADS of handstand practice and some pretty sweet holds

Outrageous amount of DOMS in my quads and forearms at the moment. DL won't set the world on fire, but it's only 10kg off triples with double bodyweight which I'll take considering I've done basically no training since I dunno... over a year? I can't remember the last time I pulled a deadlift.

Metcon was ok... And dieting remains on track.

Your log is worth reading again

Hanley

Da Za wrote: »

Your log is worth reading again

Because I'm so hilariously weak?

Hanley

<<money on the dresser...>>

Thursday PM

Prehab - 3 rounds:
rotating MB throws x8 e/s
bowler squats x8 e/s
OH scap press w/ 20kg bar x20
skater squats to a single pad x8 e/s
baby get ups w/ 16kg x3 e/s

Friday 1/6/12

Foam Rolling - legs and upper back

PreMob - calves and hip flexors

Mobility - 3 rounds of:
dislocates x10
squat to stand x10
band pull aparts x15
x-band walk x10 e/w

Box Jumps:
worked up to big box w/ 6x 25s 2x3

Power Cleans:
-tekkers work to start
50kg 2x3
70kg x3
90kg x2
100kg x1
110kg x1
115kg x1
118kg x1
120kg 2x0

Chins w/ fat gripzz:
3x on the minute every minute for 5 minutes

Then I went to play in Malahide Park for about 2 hours.

Happy out with that all things considered - surprisingly decent power clean numbers. Box jumps were good. Chins it's looking like I'll just keep beating the sh*t outta myself until my grip comes up!

Diet not so much on track.

Hanley

ferike1

How do you find the fat grippppzzz?

Worth a buy?

If you are looking for great calisthenics gloves check out Ironclad Gripworx!

Hanley

ferike1 wrote: »

How do you find the fat grippppzzz?

Worth a buy?

If you are looking for great calisthenics gloves check out Ironclad Gripworx!

As I FB'd ya - they're superbeast

ferike1

I will hunt you down if they are bad

All your fancy BJJ won't save you from the ass-whooping you'd get from my calisthenics beatdown!