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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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Mellor

(Finally) got around to Keffini.

Was tougher than I thought. Came in about 6m10s - sub 4 feels impossible right now
Wasn't the smartest idea to attempted it on the hottest day in a long time, 43 degrees. Ugh.
Whats the rx'd weight of the ball.

Hanley

Mellor wrote: »

(Finally) got around to Keffini.

Was tougher than I thought. Came in about 6m10s - sub 4 feels impossible right now
Wasn't the smartest idea to attempted it on the hottest day in a long time, 43 degrees. Ugh.
Whats the rx'd weight of the ball.

We use 7kg'ers. Don't even try sub4. It's just not worth it.

RidleyRider

Hanley, because you do a lot of coaching during the week do you find yourself having to eat more kcals to maintain your BW or would you be eating the same amount without coaching?

Hanley

<<I'm in here busy looking for the next top model...>>

Warm up
-A&P lectures, bleh

GVT, Week 4, Day 3

A1) Ring Dips:
+10kg 10x7

A2) Pendlay Rows:
75kg 10x10

B1) Dumbbell Bench:
22.5kg DBs 3x10

B2) Combo Row:
3x10

Session done in < 35 mins during lunch break from lectures so rest periods were short.

Dips were easy actually... was surprised after the difficulty of 10x10 w/ 5kg last time. Rows were good, but left side was tight.

DB bench and rows were alright... combined the last 2 sets of each into one.

Back doing scap destroyer work. And my gym mag article came out today....

Hanley

RidleyRider wrote: »

Hanley, because you do a lot of coaching during the week do you find yourself having to eat more kcals to maintain your BW or would you be eating the same amount without coaching?

I'm eating 4,000+ and my weight isn't going up, so yah!

the drifter

Hanley wrote: »

I'm eating 4,000+ and my weight isn't going up, so yah!

I hate you...

if i ate 4000+ kcals and sat on my office chair id be as fat as L

Mellor

Hanley wrote: »

We use 7kg'ers. Don't even try sub4. It's just not worth it.

Makes me feel a bit more optimistic. I was using a 10kg, the large leather ones. Although its the burpees that hurt the most.

Hanley

Tested today...

2km row in 6m 56s

40 strict push ups unbroken

35 strict inverted rows unbroken

278cm broad jump

...and my ****ing weight is DOWN to 93.1kg. This is disgusting. I'm over 5,200kcal today including 2 liters of full fat milk. GOMAD here I come.

COH

Hanley wrote: »

my ****ing weight is DOWN to 93.1kg. This is disgusting. I'm over 5,200kcal today including 2 liters of full fat milk. GOMAD here I come.

Take your dietary advice from this fella...

ms2akg.jpg.png

Hanley

COH wrote: »

Take your dietary advice from this fella...

Yeah valid. I've nothing to show for over 400g of protein today. Ridiculous.

Hanley

More testing...

Squat: 180kg
Bench: 130kg
Deadlift: 220kg
Chin: BW +50kg

All beltless, fatigued and with no psyche up. Happy with where my deadlift was at. All lifts had probably 5-10% left in the tank

...and my leg felt great too

GVT tonight.

JoeyDoh

Hanley wrote: »

More testing...

Squat: 180kg
Bench: 130kg
Deadlift: 220kg
Chin: BW +50kg

All beltless, fatigued and with no psyche up. Happy with where my deadlift was at. All lifts had probably 5-10% left in the tank

...and my leg felt great too

GVT tonight.

Daaaaamn, nice!

Hanley

<<so tonight...>>

...well, yesterday night

Warm ups
-lots of coaching

GVT, Week 4, Day 4

A) Safety Bar Squats:
80kg 10x10 w/ 90s recovery

B1) Fat Bar Curlzz:
27.5kg 10x10

B2) Close Grip Bench:
70kg 10x10 - every 90s

...and then I'd the best laugh ever watching Kevpants do a RevFit conditioning workout. Made my day seeing how much pain he was in after.

Everything there was fine, 90kg it is next week. Leg still awesomely pain free.

Ne-Yo tonight, training tomorrow.

Gummy Panda

How is the beta alanine and creatine going?

Have you loaded enough that you notice a difference from the beta alanine?

Hanley

Gummy Panda wrote: »

How is the beta alanine and creatine going?

Have you loaded enough that you notice a difference from the beta alanine?

Well I rowed a 2km PR having not done any conditioning for months...

Very hard to tell tho because I never do high rep weight training. All I know is I'm recovering well and lifting solidly. So maybe?!

Hanley

<<Skyfall....>>

Warm up
-eggs and bacon

GVT, Week 5, Day 2

A) SLDL:
120kg 5x10 w/ 90s recovery

SSB GM:
60kg 5x10 w/ 90s recovery

C1) Seated FG DB Curls:
10kg DBs 10x12

C2) Reverse California Press:
10x10

Mneh. Had to pull the plug on Saturday after 1 set of 90kg x10 benching and x10 fat grip pull up'ing because my pec feels ropey. Today's training was slightly better. Got thru it all ok. And capable of more weight across the board. Will be moving up to 15kg DBs on the curls next for sure and potentially reintroducing barbell floor pressing @ 72.5kg if my chest feels good.

RidleyRider

Had a read of your article in gym magazine today. Very interesting read! Fair play on the records also!

Gonna give the programme you put in the article a lash also! I'll be back with my results

Hanley

5,500kcals in, still hungry.

Up since 5am.

92.5% on an anatomy and physiology exam too.

Good oul day.

Gummy Panda

Hanley wrote: »

5,500kcals in, still hungry.

:pac:

Hanley

<<Can't stay young forever...>>

TUESDAY:
15 minutes of scap strengthening and mobility work

WEDNESDAY @ Urban Fitness:

BLOCK1 - 15 min AMRAP (10 rounds);
-ring push up x12
-chinzz x5
-double KB front squat x5
-TRX pike x12

BLOCK2 - 10 minute "I go, you go" Javorek Complex w/ 50kg (5 rounds each);
-RDL x5
-Bent row x5
-Clean x5
-Push press x5
-Split squat x5 e/s
-Squats x5

Hanley

<<do do do do do...>>

GVT, Week 5, Day 4 (day 3 skipped)

A) SSB Squats:
90kg 10x10 w/ 90s recovery

B1) Fat Bar Curlzz:
30kg 10x10

B2) CG Floor Press:
72.5kg 10x10 w/ 60s between sets

Still glued at 95kg even tho I've eaten 5,500kcal for a week. Doing my absolute nut in. Feeling strong and fit tho. Will just stick at it for a couple of months and see what happens.

Gummy Panda

Hanley wrote: »

Still glued at 95kg even tho I've eaten 5,500kcal for a week. Doing my absolute nut in. Feeling strong and fit tho. Will just stick at it for a couple of months and see what happens.

Are you trying to gain a bit of bodyfat as well?

Isn't there a natural limit of around 1kg per month of lean muscle if you are still noobish? With your years of training I can't imagine you putting on lots of muscle fast.

Hanley

Gummy Panda wrote: »

Are you trying to gain a bit of bodyfat as well?

Isn't there a natural limit of around 1kg per month of lean muscle if you are still noobish? With your years of training I can't imagine you putting on lots of muscle fast.

Does anyone try to gain bodyfat?! Of course I'm not!!!

And I've never trained for size, so was hoping my body would be good to me.

Hanley

So today was...

BREAKFAST:
4 eggs, 1 scoop of whey, 125ml of yoghurt and 50g almonds

LUNCH:
200g chicken w/ salad & Pesto

DINNER:
400g chicken w/ mixed salad

DINNER 2:
3x eggs

SNACKS:
2l of full fat milk
135g of fruit and nut mix
3 scoops of whey
...and I might just eat anything else I can get my hands on

I mean that doesn't even look like 5,000+kcal anymore.

Gummy Panda

Hanley wrote: »

Does anyone try to gain bodyfat?! Of course I'm not!!!

Didn't you feed yourself up to 120kg :pac::pac:

Though I don't know how lean you are, only remember ab pic and you have high activity level so thought you might be feeling crap if you are hoovering around low bf %.

Hanley

Pad work and boxing drills for 40 mins.. craic.

Hanley

<<you can have some more of me...>>

This is hardly worth logging, but...

KB Snatch:
24kg x5 each side, on the minute every minute for 5 minutes

Hanley

<<I still believe...>>

GVT, Week 5, Day 4

A) SLDL:
125kg 5x10 w/ 90s between sets

SSB GMs:
65kg 5x10 w/ 90s between sets

C1) Seated FG DB Curlzz:
15kg DBs 10x8

C2) CG Bench:
72.5kg 10x10 w/ every set starting on 90s mark

Good session. SLDLs are getting easier. Will keep adding 5kg.

Skipped heavy pressing again this week to give my chest a bit more time. Will get back on it next week.

Hanley

<<don't you worry...>>

YESTERDAY:

KB Snatch: 24kg x5 per hand on the minute every minute for 5 minutes

TODAY:

GVT, Week 6, Day 1

Warm Up:
Scap work
Physio rehab for hip

A1) Ring Dips:
BW +10kg 10x10

A2) Pendlay Row:
80kg 10x10 w/ 60s between sets

Good sesh. Chest feels solid injury wise and also strong. Rows were very easy. up to 85kg next obviously, dips... I dunno. 12.5kg I guess.

blah88

No offense here, but surely it's tough to maintain good form near the end of the 10 x 10 Pendlay Rows? My lower back hurts just thinking about it.