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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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Stench Blossoms

I dunno if I preferred the chest bumping of the bar or the patting of the weights when you were done more.

Hanley

Miserable end to the year for me. Just wasn't there today.

Squat: got 235, got 242.5, missed 250 3/4 way up

Bench: got 130, 140 and 142.5 paused

Deadlift got 230, 240 and 250

I can accept misses but I can't accept bitching out. Which is what happened on the squat. Shoulda got it. Also the bars I have a ****ing **** for squatting with. THey oscillate horrifically on the way down and every time I got to the bottom the bar shook down and crushed me. Had to squat slower than normal to avoid it too which ****ed things up.

Bench flat out sucked. Had to have 60-80-100-120-130-140-142.5kg finished < 10 minutes after my last squat because my spotter had to leave and neglected to tell me ahead of time so I could organise something else.

Deadlift was mneh. But it always is. Happy to pull a 250 outta the bag. Heaviest DL since 2010. And the squat was an all time PR too.

A year of solid training under my belt again. Let's see what happens with another year.

242.5kg

https://www.youtube.com/watch?v=vtPW31M2pDc

250kg

https://www.youtube.com/watch?v=HoEf4PL6Djc

Will upload a complete set of HD vids including the 250kg miss tomorow or the next day.

Hanley

Dec 2012 recheck...

Finished the year with;

Squat 200 2x2 (215 x5 in 2013)
Bench 135 x1 T&G (142.5 paused in 2013)
Deadlift 220 x1 (250 x1 in 2013)

COH

Is 242.5 an all time PR? I thought you squatted 250kg raw (belt/TK sleeves) at the crossfit total comp a couple years back no?

Hanley

COH wrote: »

Is 242.5 an all time PR? I thought you squatted 250kg raw (belt/TK sleeves) at the crossfit total comp a couple years back no?

240.

Had more in me on the day but never managed to take it.

COH

Hanley wrote: »

240.

Had more in me on the day but never managed to take it.

Ah cool - congrats so! Solid lifting.

BossArky

Unlucky with the 250 Squat. I was predicting 247.5 but didn't want say and throw ya off.

Hanley wrote: »

Dec 2012 recheck...

Finished the year with;

Squat 200 2x2 (215 x5 in 2013)

Can you summarize in one line the plan you followed in 2013 to get that Squat increment?

E.g 3 months linear periodisation, 2 Smolov cycles..., etc, etc?

Hanley

BossArky wrote: »

Unlucky with the 250 Squat. I was predicting 247.5 but didn't want say and throw ya off.

Can you summarize in one line the plan you followed in 2013 to get that Squat increment?

E.g 3 months linear periodisation, 2 Smolov cycles..., etc, etc?

GVT -> Cube -> GBC -> Smolov Jr Deadlift -> Full smolov cycle (base and intense)

...i think

Hanley

Yesterday's full test... Still disgusted with myself over missing that squat.

https://www.youtube.com/watch?v=Ac3qLcovV4g

gymfreak

Hanley wrote: »

Yesterday's full test... Still disgusted with myself over missing that squat.

I can understand why!!! It looked like it was there for the taking

COH

gymfreak wrote: »

I can understand why!!! It looked like it was there for the taking

Yeah, we're all pretty disappointed in you man. Sort your sh*t out... pussy

Alf Veedersane

Still there for the taking, mind you. Just mtfu and do it next time

kevpants

Slow descent took that bit out of you that you needed to get that squat. I also think your jumps in weight are way too small. 235, 242.5 and THEN 250 is waaaaay too much for lifts that you couldn't care less about. If I'd been there I'd have chained myself to the rack or staged a dirty protest to stop you lifting that 242. 250 would have gone no bother.

I'm not a massive fan of token 2.5kg PRs. I was delighted with one at my last comp but I'd dropped a weight class, if you're bigger and stronger (which you are) take a leap of faith and back yourself. You'll get 250 this month. Never mind the anticipated Smolov drop-off, it's horseshit, continue training maximally.

Hanley

kevpants wrote: »

Slow descent took that bit out of you that you needed to get that squat. I also think your jumps in weight are way too small. 235, 242.5 and THEN 250 is waaaaay too much for lifts that you couldn't care less about. If I'd been there I'd have chained myself to the rack or staged a dirty protest to stop you lifting that 242. 250 would have gone no bother.

I'm not a massive fan of token 2.5kg PRs. I was delighted with one at my last comp but I'd dropped a weight class, if you're bigger and stronger (which you are) take a leap of faith and back yourself. You'll get 250 this month. Never mind the anticipated Smolov drop-off, it's horseshit, continue training maximally.

Big lol.

Had to take the descent slowly cos the bar whips worse than drivers necks on the m50 when there's a crash.

Took the 235 down fast and was nearly smash cos the bounce hit just as I transitioned up.

I need a new bar and plates.

...anyone wanna donate a Leoko/Eleiko/Ivanko set?

RidleyRider

Hanley wrote: »

...anyone wanna donate a Leoko/Eleiko/Ivanko set?

If this works out for you, I'll gladly take your old ones:pac:

COH

I'd lend you my leoko, poor thing is collecting dust out the back and hasn't been touched in months (kinda like Drifter but not as skinny) its just I don't think I could take the separation anxiety

Hanley

RidleyRider wrote: »

If this works out for you, I'll gladly take your old ones:pac:

If someone comes thru for me, I'll come thru for you.

COH wrote: »

I'd lend you my leoko, poor thing is collecting dust out the back and hasn't been touched in months (kinda like Drifter but not as skinny) its just I don't think I could take the separation anxiety

Lawl. I'd need to take some plates too....

Y'all can expect to see an email from me soon with something like "Hey do me a favour, come give me money to train you so I can buy myself toys".

Hanley

Operation get un fat has started..

Went for a 1 hour walk last week.

Gonna walk 2x/week for an hour, hill sprint 1x and stop eating like a dickhead.

A1) Power Cleans: 100kg 4x5
A2) Bench: 100kg 8x3 paused

B1) Front Squat: 80kg 4x6 @ 30X0
B2) Pull Ups: 4x8

C1) Wide Stance SSB Box Squats: 60kg 3x15
C2) Incline Bench: 40kg 3x15 @ 30X0

Eww. Just eww.

self note:
105kg on the next x5 power clean day
90kg on next front squat day
more pull ups
SSB squats to 75kg
Incline bench to 50kg

Hanley

Out for another 70 minute walk today.

It's amazing what you see when you're strolling.

oq4v3ht0u76kf2

How fast are you walking?

Do you have ankle and wrist weights?

Are you heel-striking or toe-striking as you walk?

Are you using a belt? What about wraps?

Is it classic raw or new raw walking?

Are you doing left-right-left-right or left-left-right-right steps?

Have you always got one foot in contact with the ground or is it partial ROM walking?

YouTube videos?

What's your walking 1RM?

Hanley

How about I walk up to you and give you a kick up the hole? How about that eh??

Hanley

**Shudder**

A1) Power Cleans: 107.5kg 3x3
A2) Bench (paused): 102.5kg 8x3

B1) Deadlift: 180kg 4x5
B2) Incline Bench: 80kg 4x8 @ 30X0

C1) Split Squats w/ BB: 3x15
C2) Bent Over Row: 50kg, 55kg, 60kg x15

Didn't wanna train. Hated every minute of it. Feel great now

Plan is to go above 200kg 4x5 no belt, add in a belt and do 210kg 4x5. Then starting hunting down 220, 225 and 230 4x3.

Horrible horrible way of training.

Hanley

Out for another hour long walk yesterday... not looking forward to training tonight.

Power cleans and bench
Squats and netural grip pull ups
Ring dips and high rep sumo pulls

EWWWWWW

Hanley

uuuuuugh

A1) Bench: 105kg 8x3 paused
A2) Power Clean: 115kg 3x1
*45s between sets, 2 mins between pairings

B1) High Bar Close Stance Squat: 130kg 4x8 @ 30X0
B2) Neutral Grip Pull Ups: 4x8 @ 30X0
*45s between sets, 2 mins between pairings

C1) Sumo Deadlift: 60kg 3x15
C2) Ring Dips: 2x10, 1x9 @ 30X0
*1 minute between each exercise

https://www.youtube.com/watch?v=NDz8zkj3YpU

https://www.youtube.com/watch?v=PZ6ZqbxKs6I

I really, REALLY hate this way of training.

Scuba Ste

Hanley wrote: »

I really, REALLY hate this way of training.

Why?

Hanley

Scuba Ste wrote: »

Why?

The lactate levels are damn near unbearable and there's a huge CV demand to it.

Hanley

A1) Power Clean: 102.5kg 3x5
A2) Bench (pause): 107.5kg 8x3

B1) Front Squat: 90kg 4x6 @ 30X0
B2) Pull Ups (neck to bar): 4x8

C1) Wide Stance Box Squat: 75kg 3x15
C2) Incline Bench: 50kg 3x15 @ 30X0

Very very tough weekend.

RevFit members seminar on Saturday after a full day of coaching.

Strength Summit on Sunday from 11am - 4pm.

Then trained at 5...

And moved gaffs over the weekend too.

Hanley

Still no regular 'net access so a late update...

WEDNESDAY

A1) Power Clean: 110kg 3x3
A2) Bench: 112.5kg 8x3 paused

B1) Deadlift: 190kg 4x5 no belt
B2) Incline Bench: 85kg 3x8, 1x7 @ 30X0

C1) Split Squats: 25kg 3x15
C2) Bent Over Row: 55, 60, 65kg x15

Go f*ck yourself GBC.

...but I am leaning up nicely.

Hanley

A1) power clean: 117.5kg 3x1
A2) bench: 112.5kg 8x3 paused

B1) high bar squat: 140kg 4x8 @30x0
B2) neutral grip pull up: 4x8 @ 30x0

C1) sumo dead: 70kg 3x15
C2) ring dip: 3x10 @ 30x0

**** everyone and everything. Jesus ****.