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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

W2D1

Squat:
60kg 2x5
100kg x3
135kg x3
160kg x4
180kg x4
*belt*
200kg x3, 2x4

Speed Pull:
60kg x5
100kg x5
120kg x1
145kg 12x1

Funny day. Was all psyched for 200 3x3 and 212 x3, then said to rob Jesus I better check it. And realised id been looking at Sundays sesh instead. M

Daz pointed out my DL set up has changed and it's one of the reasons why it's gone so ****. So played about with that. And it made a difference.

5rm rack pull Sunday after squats so hopefully it'll hold up then.

Hanley

W2D2

Squat: (no belt)
60 2x3
100 x3
145 x3
170 x3
190 x4
200 3x3
*belt*
212.5 x3

Mid shin rack pull:
60 x5
100 x5
140 x5
180 x3
*belt*
200 x3
210 x3
220 x3
230 x3
235 x3

212 x3

https://www.youtube.com/watch?v=f3QNa0APVUo

As good as my squats were, watching snacks squat a beltless 120 for > 1.5x BW was better

oq4v3ht0u76kf2

Triple looked ridiculously drama-free. Bastard.

TristanX

Have you got any videos of fails in the rack and how you bail into the supports without damaging yourself?

chriity139

TristanX wrote: »

Have you got any videos of fails in the rack and how you bail into the supports without damaging yourself?

Drops the weight and walks forward Id say

Hanley

TristanX wrote: »

Have you got any videos of fails in the rack and how you bail into the supports without damaging yourself?

https://www.youtube.com/watch?v=E0n_SLDFukw

Stench Blossoms

Post up the video where you are on the rings and fall off them.

That makes me laugh, A LOT. Almost as much as JJayoo's perfect form push press.

JJayoo

Stench Blossoms wrote: »

Post up the video where you are on the rings and fall off them.

That makes me laugh, A LOT. Almost as much as JJayoo's perfect form push press.

I sent that clip in to you've been framed and it was shown and I got 291 euros

Mr. Manager

JJayoo wrote: »

I sent that clip in to you've been framed and it was shown and I got 291 euros

Video??

JJayoo

I Love PPPP Longtime wrote: »

Video??

Harry Hill has it now.

Hanley

ME Upper

A) Close Grip Bench Press:
60kg 2x3
80kg x3
100kg x3
110kg x3
120kg x3
125kg x3
127.5kg x3
130kg x3 - possibly a PR close grip
135kg x1
137.5kg x1
140kg x1
142.5kg x1 - possibly a PR close grip

Overhead Press:
40kg x10
50kg x10
55kg x10
60kg x10 ...was really hard

SELF NOTE: Seated shoulder press drop set here next time

C1) Seated DB Power Cleans: 10kg 3x10
C2) Band Face Pull: orange and red 3x10
C3) Band Pull Apart: black and orange 3x10

D1) Yates Row: 52.5kg 2x12 @ 20X2
D2) Neutral Grip Chinzz: x16, x10

142.5kg

https://www.youtube.com/watch?v=Ybhg0m0-6yA

Yesterday was a good day.

Shoulder felt a bit ming-dog going in, but held together. Decided not to dip/fly cos I knew it would make it worse. Gonna drop them altogether for now. Got a lot out of them, but feel my shoulder suffering.

The 142 was the sloppiest of the lot... skidded off my chest but managed to recover it. MIGHTA had a bit more with better tekkers.

Looks like shoudlers are a bit of a weakpoint now too. 60x10 is f*cking sh*t.

Love finding problems. Makes getting easier so much stronger

Hanley

W2D3 Today

Squat:
60kg 2x3
100kg x3
135kg x3
170kg x3
190kg x4
*belt up*
200kg 4x5

Deadlift:
60kg x3
100kg x1
140kg x1
165kg 12x1 OMEM

F*ck me. That was a session. 9pm start. 9.45pm finish. Pacey.

First time doing 5s with 200 since like 2010.

Set 5

https://www.youtube.com/watch?v=D7bysasYAEE

Speed pull

https://www.youtube.com/watch?v=msphOIUz2gs

Hanley

W3D1

Squats:
60kg 2x3
100kg x3
135kg x3
160kg x3
180kg x3
*Belt*
200kg 5x5 - FML

Bench:
60kg x5
80kg x5
92.5kg x5
105kg x5 - no

****.My.ELBOW.

Demo'd a squat about 10am to a client, and I knew as soon as I got under the bar then that my right shoulder was all glued up badly.

Did some work to try and release it but it was having none of that.

Been a while since I was in the foetal position, but I was there today.

Got thru the 5x5 without too much drama really. Tough, but mangeable. Didn't enjoy them tho.

Benching was an unholy nightmare. Entire right side was crippled. Some nerve impingement definitely going on judging by the unstream tightness.

Off to Newcastle on the first flight of the day on Wednesday... which means I'll either have to squat late Tuesday night or first thing Wednesday morning. Neither option particularly appeals right now.

podge57

can't imagine doing that sort of volume with those weights, what's the toughest session left to come in this cycle?

Hanley

podge57 wrote: »

can't imagine doing that sort of volume with those weights, what's the toughest session left to come in this cycle?

215 3x4...

Hanley

Floor press:
60 x3
80 x3
100 x3
120 x3
130 x3
135 x3
140 x3 -PR
145 x1
147.5 x1
150'x1
152.5kg 2x1-PRs

Overhead Press:
42.5 x10
52.5 x10
62.5 x10

Seated DB Press drop set:
25 x7
20 x7
15 x8
10 x10

C1) Seated DB Power Cleans: 10kg 3x12
C2) Band Face Pull: orange and red 3x12
C3) Band Pull Apart: black and orange 3x12

D1) Yates Row: 57.5kg 2x12 @ 20X2
D2) Neutral Grip Chinzz: x18, x11

Serious session.

+5k on the triple and singles from last floor press sesh. Deadly.

Will keep hammering shoulders on this day and chest on the other.

Outta the country until Saturday so will have to go squat tonight after that 4pm sesh above.

Hanley

W3D2

Squat:
60kg 2x3
100kg x3
135kg x3
160kg x3
180kg x3
200kg x1
*belt*
215kg 2x3

Rack Pull From Mid Shin:
60kg x3
100kg x3
140kg x1
180kg x1
200gk x1
*belt*
220kg x1
240kg x1
250kg 2x1

215kg x3, second set

https://www.youtube.com/watch?v=8BDi0lXgnUc

Prodcutve oul training day. Feeling very strong at the moment.

Squat tekkers could be better to be fair.

Off to Newcastle in about 8 hours. Still haven't packed, booked a hotel, checked in or done any of the 3s's.

"Getting my **** together for time" - 3...2...1...GO.

Hanley

A) Bench:
60kg x5
87.5kg x3
102.5kg x3
112.5kg x12
87.5kg x20
77.5kg 5x10 @ 30X0

A2) Band Pull Aparts:
Black & Orange 5x10

Timed DB Press:
45s on/45s off with 25kg DBs x3

C) Front Plate Raise:
20kg plate x50, 30, 20 for 100 reps

D1) Barbell Curl:
20kg 2x50

D2) Band Pushdown:
Green band 2x50

Back from the geordie shore and feeling fairly fatigued. Delayed squatting a day cos I knew I didn't have it in me.

Shoulder still feels a bit grindy, so didn't wanna push too hard.

REALLY wanted 112.5kg x15 but just died a death. I've done 110 x13 and 115 x11 recently so kinda sitting right in the middle of that atm!

117.5kg next week for max reps. Double figures or death.

UNHOLY pump off the Cs and Ds there. Still feel full a few hours later. And nearly puked my guys everywhere.

Back in the saddle with the squats tomorrow - 215kg 4x3. Eek.

amazingemmet

Good use of TUT in exercise B

Hanley

W3D3

Squat:
60kg 2x3
100kg x3
130kg x1
145kg x3
170kg x3
190kg x3
*belt*
215kg 4x3

Set 4:

https://www.youtube.com/watch?v=IS1R0A2bOAo

Horrible sesh. Squats look and felt like ****e. Esp after a strong day last week with 215kg.

Hopefully it's a temporary blip cos it was earlier in the day, I was tired and not particularly well fed.

Need a big dose of MTFU.

chriity139

Great lifting man, still making it look easy even though you were tired.

Your videos and stats are a huge inspiration to me (looking to get into powerlifting) and I'd say everyone else. Keep it up

Hanley

Bit of a WTF day yesterday....

A) Band Resisted Bench (50kg at the top):
40kg x3
60kg x3
80kg x3
90kg x3
97.5kg x3
102.5kg x3 - PR
107.5kg x0, x1
110kg x0 - ehhhhh

Bench:
80kg x3
100kg x3
110kg x3
120kg x8
130kg x5

C) Seated DB Press Drop Set:
25kg x10
20kg x11
15kg x12
10kg x12

D) Standing Press w/ dead stop below chin:
65kg x5
55kg x8
45kg x12

E) Yates Row:
60kg 3x12 w/ 2s paused at top

Ugh I dunno what the **** to make of that day.

Benching was alright. Strange to hit a 3RM PR, but fail so miserably on the singles. I had to fight REALLY hard for the 3rd rep fo the set and i think it just ended me.

I'm so incredibly busted up at this stage.

My legs feel dead and every squat session is a slog. Very little motivation despite having loads of recovery time.

I know this is all because I'm coming to the end of the training cycle (3 workouts left) and have been going HAM for the last 11+ weeks. But my god it feels like I'll never be the same again.

I'm not even confident I'll beat my last squat max off of this. Despite the numbers suggesting 245-250.

I can't explain the depth of fatigue. Just "empty". Every rep just kinda happens. But it doesn't feel like there's another kg in there. Even if I manage to pull 4-5 reps out of a set.

Guess I just have to keep showing up, do what the programming says, trust the process and keep moving forwards.

After the breakdown comes the breakthrough.

WHIP IT!

H, how does the band resisted bench work, what's the purpose and what does '50kg at the top' mean?

Cheers - and keep 'er lit!

Hanley

WHIP IT! wrote: »

H, how does the band resisted bench work, what's the purpose and what does '50kg at the top' mean?

Cheers - and keep 'er lit!

You need constant tension cos if you relax at any point the bands accelerate the bar towards your face.

Also you're weakest on the chest and strongest at the top. As the bar is pushed up, the band stretches, so resistance increases as your reach stronger position. With arms maxmimally extended, 'at the top', there's 50kg worth of band tension.

Hanley

W4D1

Squat:
60kg 2x3
100kg x3
140kg x3
160kg x3
180kg x4
*belt*
202.5kg 5x5 for a token PR

I'm miserable. Sick of this cycle at this stage and feel weak and ****e.

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

LaHaine

Awesome squatting music.

Alf Veedersane

Hanley wrote: »

I'm miserable. Sick of this cycle at this stage and feel weak and ****e.

C'mon now! It'll all be over soon and you'll have 3 whole weeks 'til your next period ;-) But some good lifting. You've to go through the night to see the sun rise...and other comforting cliches.

Hanley

W4D2

A) Squat:
60kg 2x3
100kg x3
140kg x3
160kg x3
180kg x3
202.5kg x3
*belt*
202.5kg 3x3

Bench:
60kg x5
80kg x3
92.5kg x5
105kg x3
117.5kg x11
92.5kg x20

C1) Tempo Bench:
80kg x10, 4x8 @ 30x0

C2) Band Pull Apart:
Black and orange band 5x10

D) Front Plate Raise:
20kg x60, x40

Nice sesh. One more training day on Smolov. Thank f*ck.

Hanley

W4D3 - The last day

Squat:
60kg 2x3
100kg 2x3
140kg x3
170kg x3
200kg x4
*belt*
215kg 2x4, 1x5 - PR

...shoulda been 3x4. Sarah asked me after the last set why I did 5. Couldn't help but reply with "...because I can".

So pumped after it. Best 5 rep set of my life. By a good margin.

Got some nose tork too in a package from lifting large. It's amazing how smells and stuff bring back memories. As soon as I sniffed it, it was like being back in Hercs *tear

Now to deload until NYE when I test. PSYCHED (...and also very very scared that I won't realise my gainzz).

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

Ant11

Animal! This kinda **** makes me wana go the gym especially that last rep.