The Miseducation of Jimbo Slice

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


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

TristanX wrote: »

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

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


Speed pull

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.

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.

W3D3

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

Set 4:


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.

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! 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.

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.