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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

And here's the 230kg deficit pull...

https://www.youtube.com/watch?v=ttjAAvZmPx4

Hanley

FRIDAY... again

The Cube, Week 7, Day 2 - Heavy Bench

Floor Press:
60kg x5
80kg x3
100kg x1
117.5kg x1
122.5kg x1
127.5kg x4

Bench:
60kg x10
92.5kg x15 - PR
92.5kg x13 - safety racks to the rescure

1.1) Green Band Pushdown:
2x25

1.2) Fat Grip Pull Ups:
BW 2x12

1.3) Shrugs w/ KBs:
24kg 2x25

1.4) Strict Press:
37.5kg 2x10

BIG pump at the end there as a reward for having to train on my own @ 9pm on a Friday night

Here's the lifts...

Floor press 127.5kg x4

https://www.youtube.com/watch?v=SAqIkciPwcw

Bench 92.5kg x15

https://www.youtube.com/watch?v=W1JJ1UEGlj4

Bench 92.5kg x13...plus the importance of safety racks

https://www.youtube.com/watch?v=WYOp41vg2dM

Very bleurgh about training right now. Lots of new routine and stuff to settle into and it's proving difficult.

Mellor

Hanley wrote: »

RKC Snatch Test

100 reps with a 24kg KB in 4m 28s w/ no drops

Sick stuff. Well done.
If/When I crawl up to 100 reps I won't be calling it easy or finishing with 30s to spare.
Tbf though, in a BW relative sense, its my 20kg to your 24kg (makes me feel better obv)

Hanley

Mellor wrote: »

Sick stuff. Well done.
If/When I crawl up to 100 reps I won't be calling it easy or finishing with 30s to spare.
Tbf though, in a BW relative sense, its my 20kg to your 24kg (makes me feel better obv)

Truth. But since you're lighter than me you should really have better endurance

Hanley

...the worst day of training I can remember.

Squats:
60kg 2x5
100kg x2
120kg x2
140kg x2
160kg 5x2 every 60s

Reverse Band Squat:
180kg x2
200kg x2
220kg 2x2
240kg x2

SSB Squat:
60kg x5
100kg x5
140kg 3x5

Nightmare, nightmare, nightmare. Nearly walked outta the gym. Nearly pulled outta the comp. Literally could not get below parallel on the reverse band squats even tho they take off approx. 50kg at the bottom. Nightmare.

Doing the comp. Absolutely going 9 for 9. Only want;

Squat - 200/220/230
Bench - 120/130/135
Deadlift - 215/230/240

Going in at 90kg (96.4kg today). Really just want to get the comp done. Get some lifts I know I'll improve on next time. Get leaner and get at it.

Ugh.

Hanley

Got sent this the other day... it's great.

Also

I'll be 92.something pre water cut.

Hanley

...apparently I was 94.4kg today. So I guess 90kg goes pretty easy.

Trained today and did some old school things I havent' gone near recently.

"Fun" day

A1) Farmers Walks - 30m trips w/ 180degree turn after 15m:
55kg x1 trip
75kg x1 trip
85kg x1 trip
95kg x3 trips

A2) Get Ups - 1 rep per hand:
16kg x1
20kg x1
24kg 4x1

Dan John reckons bodyweight in each hand for farmers walks is a "game changer" whatever that means. Did it today without TOO much hassle. Big forearm pump at the end tho. Will try to keep progressing them, maybe weight first and then distance. Great craic altogether.

COH

Water loading from Monday or just black bag it?

WHIP IT!

Hanley wrote: »

...A1) Farmers Walks - 30m trips w/ 180degree turn after 15m:
55kg x1 trip
75kg x1 trip
85kg x1 trip
95kg x3 trips

Dan John reckons bodyweight in each hand for farmers walks is a "game changer" whatever that means.

What does the Farmers Walk 'work', H?

Hanley

COH wrote: »

Water loading from Monday or just black bag it?

Water load from Friday, stop drinking/eating Thursday after breakfast, black bags friday if needed. Think I'll be well in tho.

WHIP IT! wrote: »

What does the Farmers Walk 'work', H?

Grrrrrrnrgh!!!!!! :mad::mad::mad:

It's a bicep exercise man.

(seriously, it's an "everything" movement - your ability to move around while carrying a f*ck ton of unstable weight)

WHIP IT!

Hanley wrote: »

(seriously, it's an "everything" movement - your ability to move around while carrying a f*ck ton of unstable weight)

Always thought it looked like fun... Cheers, ye cranky hoor!

the drifter

Hanley wrote: »

Water load from Friday, stop drinking/eating Thursday after breakfast, black bags friday if needed. Think I'll be well in tho.

Grrrrrrnrgh!!!!!! :mad::mad::mad:

It's a bicep exercise man.

(seriously, it's an "everything" movement - your ability to move around while carrying a f*ck ton of unstable weight)

Thats right out of the CF Level 1 handbook brah!

Hanley

Le Cube - Week 8, Day 2 - Reps bench

Incline Bench:
60kg x5
80kg x5
100kg x2
110kg x2
115kg x6 - PR
72.5kg 2x20

Close Grip Bench:
75kg 3x10

1.1) Green Band PushDown:
3x35

1.2) Band Fly:
2x orange and 1x black 3x20

Military Press:
42.5kg 3x10

https://www.youtube.com/watch?v=or2otz-WTjo

Trained with John Smith yesterday. From the internet. Very pleasantly surprised with that session. Deadlift Friday, Squat Sunday and then start thinking about cutting weight for next week. Eep.

Gonna weigh myself in a few hours to see where I'm at. Can't see myself being below 95kg.

Hanley

https://www.youtube.com/watch?v=or2otz-WTjo

the drifter

Am i the first hobbit to have trained in revfit?

Hanley

<<..suffering from realness>>

The Cube, Week 8, Day 1 (a few days late)

Deadlift:
60kg x5
100kg x5
140kg x2 double overhand
170kg 5x2 going every 45s

Snatch Grip 4in Block Pull:
140kg x12
150kg 2x12

Safety Bar Squat:
60kg x8
100kg x8
120kg x8
130kg x8

1.1) Snatch Grip Shrugs:
100kg 3x12

1.2) SSB GMs:
50kg 3x20

Ball Grip Chinzz:
2x12

Good session. Good way to finish the deadlifts anyway if nothing else.

Hanley

<<...like hello>>

The Cube, Week 8, Day 3 - Heavy Squat

Warm ups = Foam roll, 10 minutes+ of band traction, 100+ wall slides

Squat:
60kg x5
100kg x3
120kg x1
140kg x1
160kg x1
180kg x1
200kg x1
*belt*
205kg x1
212.5kg x1 - yay!
*wraps*
220kg x1 - zoooom

Wide Stance SSB GMs:
60kg x8
80kg x8
90kg x8
95kg x8

SSB Squat:
105kg x20

Bulgarian Split Squat:
20kg DBs x10 e/s

SSB GM:
40kg x50

Band Leg Curls:
Green x25

GREAT end to the training cycle after last weeks miserable session. Very surprised.

Squats were killer. Best ones I've done all year. First time I've been up over 210kg in a belt only since 2010 and it wasn't hard either. Was going to give the 220kg a run belt only but remembered I was competing in wraps so wanted to actually get another rep in with them.

Everything else was class and was well capable of more. The cube experiment has been awesome. And it's definitely a cycle I'll be revisiting.

200kg

https://www.youtube.com/watch?v=k7HJgh4FUkE

212.5kg

https://www.youtube.com/watch?v=vAJ54iEmyNw

220kg

https://www.youtube.com/watch?v=fjN_tgLvjq8

imnothim

spotter was never going to make it on the 220

Hanley

imnothim wrote: »

spotter was never going to make it on the 220

What makes you think I wanted him to?

imnothim

you were grand, good squat to be fair. he looked like he went through all the motions with you but forgot to stand behind you, same on the first 2

Hanley

imnothim wrote: »

you were grand, good squat to be fair. he looked like he went through all the motions with you but forgot to stand behind you, same on the first 2

Yup. Or he asked me and I told him not to because I knew I wouldn't miss the lifts and wanted an unobscured view of my depth.

If you can bench 80kg, would you ask someone to stand behind you and spot you on 60kg? Probably not. So why would I have done similar?

Frank Bullitt

James with 220kg on his back, me standing behind him, if he begins to struggle the bar is still going down, regardless.

Thanks for the advice on spotting though.

imnothim

I wasnt criticising your squat in anyway, if you dudnt want someone there thats cool. it was just something that caught my eye. I don't think a spot would have impaired your view .
Well done on the lifts though they looked good.

Hanley

imnothim wrote: »

I wasnt criticising your squat in anyway, if you dudnt want someone there thats cool. it was just something that caught my eye. I don't think a spot would have impaired your view .
Well done on the lifts though they looked good.

It's just weird. The safety racks were there. The weight is obviously something that I wouldn't struggle with. And just because someones there watching they should be behind me horizontal spooning me? Just seems odd.

And more often than not, when someone's at the bottom position of a squat, a spotters arms are around hip level (to stay clear of their shoulders and chest and put him off) so it usually does get in the way!

RUSTEDCORE

Are you solely aiming for strength increases and you can take or leave hypertrophy.

I mean I hope you dont take this the wrong way but it looks like you are smaller than your average gym-enthusiast who doesnt put anything near your weight on the bar.

It confuses me as all I can put it down to is nutrition...but to do the routines you do you would require more than enough just for recovery.

Inspector Coptoor

You know April Fool's Day was yesterday, right?

COH

Its a compliment really - Ive had the same conversation many times with people saying 'here you dont look like you should be able to lift that' because Im not a permatanned bodybuilding mess...

- Reply 'yeah I'm f*cking deadly thanks'

Hanley

RUSTEDCORE wrote: »

Are you solely aiming for strength increases and you can take or leave hypertrophy.

I mean I hope you dont take this the wrong way but it looks like you are smaller than your average gym-enthusiast who doesnt put anything near your weight on the bar.

It confuses me as all I can put it down to is nutrition...but to do the routines you do you would require more than enough just for recovery.

That's one of the first times I've ever been called small

As for being smaller than the average gym enthusiast... I think you'd be very mistaken. There's a pic on the previous page, do I look small in it? Serious Q!

Mellor

Hanley wrote: »

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.

Revisited this 12 weeks on...4m43s

Can't claim all the improvement though. I changed from 10kg to a 5kg med ball (no 7kg). Plus I did "modified" burpees after a bench session, ie drop to a sprawl/pressup position but not chest to floor. Seen you mention modified burpees but wasn't sure what you meant tbh.

RUSTEDCORE

Hanley wrote: »

That's one of the first times I've ever been called small

As for being smaller than the average gym enthusiast... I think you'd be very mistaken. There's a pic on the previous page, do I look small in it? Serious Q!

No, you dont look small in that pic...somthing to do with my resolution and the vids I guess. Though I still think you need a calf day