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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

A1) Power Clean: 80kg, 100kg, 105kg x5
A2) Bench: 115kg 8x3 paused

B1) Front Squat: 100kg 4x6 @ 30X0
B2) Pull Ups: +5kg 4x8

C1) Wide Stance SSB Box Squat: 80kg 2x15
C2) Incline Bench: 60kg 2x15 @ 30X0

Was FUBAR'd today so only did 100 and 105 x5 instead of 105 3x5 on power cleans. Up to 107.5kg next week regardless as they felt good.

Benching was solid.

Tonnes left on the front squats, but my upper back is being forced to work hard. 110kg next week.

Will stick on +5kg next week for pull ups before moving to +10kg the week after.

Did a set too few on the Cs cos I felt like turd. Will up the weight on the squats and go to 3 sets of each next week. The SSB KILLS my upper back.

Tactical Strength Challenge in April coming up, so might try for that.

Men's elite division = max deadlift, max reps pull ups +10kg, max rep snatches w/ 32kg KB in 5 minutes.

Da Za

So no powerlifting meet?

Hanley

Da Za wrote: »

So no powerlifting meet?

It's only January. I don't know what I'm doing tomorrow, never mind later this year!

Hanley

If you get my daily emails, you'll hear all about the struggle I had today in making this session happen. But I'm glad I trained.

A1) Power Clean: 110kgx3, 112.5kg 2x3
A2) Bench: 117.5kg 8x3 paused

B1) Incline Bench: 87.5kg 4x8 @ 30X0
B2) Deadlift: 200kg 2x5, 1x8 (no belt)

...and left it there cos it was a miracle I even trained.

https://www.youtube.com/watch?v=Go7K5MaGDtg

https://www.youtube.com/watch?v=v2mjg5CZxnk

https://www.youtube.com/watch?v=nn0CxCAzgPw

Hanley

A) Power Cleans: 110k, 115k, 120k 2x1, 120k x2

Bench: 120k 8x3 paused

C1) Squat: 145kg 4x8 @ 30X0
C2) Neutral Grip Pull Ups: +5kg 4x8 @ 30X0

D1) Ring Dips: bodyweight 2x12 @ 30X0
D2) Sumo DLs: 80kg 2x15

https://www.youtube.com/watch?v=EIchW3US8qc

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

https://www.youtube.com/watch?v=XITiWMia2P0

Good day of training. Bit of a blow out tonight and then hard at it for the next 4-6 weeks.

Hanley

A1) Power Cleans: 100kg, 105kg, 107.5kg x5
A2) Bench, paused: 122.5kg 8x3

B1) Front Squat: 110kg 4x6 @ 30X0
B2) Pull Ups: +5kg 4x8

C1) Wide Stance SSB Box Squats: 90kg 2x15
C2) Incline Bench: 65kg 2x15 @ 30X0

Horrific workout.

Now to sit back and watch The Godfather Part II with my manky PWO shake.

Hanley

107.5 x5

Some good. Some not.

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

Hanley

A1) Power Clean: 110kg, 112.5kg, 115kg x3
A2) Bench: 125kg 8x3 paused

B1) Deadlift: 210kg 3x5 no belt

B2) Incline Bench: 90kg 3x8 @ 30X0

C1) Double KB Swing: 32s 3x10
C2) Bent Over Row: 65kg 3x15

210 x5, 3rd set

https://www.youtube.com/watch?v=kTgVWm2Xd3Q

Double Swings, 2nd set, check out the 9th rep. Whoops!

https://www.youtube.com/watch?v=5htipNljoQ8

Scuba Ste

Hanley wrote: »

107.5 x5

Some good. Some not.

I never understand why you do the 5 rep sets.

I wouldn't think it leads to consistency.

Hanley

Scuba Ste wrote: »

I never understand why you do the 5 rep sets.

I wouldn't think it leads to consistency.

Nah. Leads to strength!

Scuba Ste

Hanley wrote: »

Nah. Leads to strength!

So do squats and pulls.

I get what your saying.

Hanley

A) Power Cleans:115 x1, 117.5 x1, 120 x0, 120 x1, 121 x0 -bleurgh

Bench: 127.5kg 4x3 (paused)

C1) High Bar Squat: 150kg x8, x7, x9 @ 30X0 no belt
C2) Neutral Grip Chinzz: BW +10kg 3x8 @ 30X0

D1) Sumo stance SLDL: 90kg 2x15
D2) Ring Dips x15, x13 @ 30X0

...and I watched Sarah CRUSH a 110kg x3 squat. Certainly the high point of the day.

1 more week before I switch out to a traditional GBC 6/12/25 set up and get #SHREDDEDLOLOLOOLOLL

Hanley

The last set of squats, if anyone cares.

https://www.youtube.com/watch?v=OvHT2jJ4acc

COH

Hanley wrote: »

1 more week before I switch out to a traditional GBC 6/12/25 set up

I've used that protocol with some of my clients and they loved it... well as much as anyone can really love being absolutely humbled by weights. Look forward to seeing how you get on with it!

Mellor

Hanley wrote: »

1 more week before I switch out to a traditional GBC 6/12/25 set up and get #SHREDDEDLOLOLOOLOLL

I've had a look about the interwebs for GBC. And I keep seeing different versions of it. I know that, like GVT, its more about principles than a set routine. But is there a standard/preferred routine for GBC?
If not, then do you know what your template will be?

Hanley

COH wrote: »

I've used that protocol with some of my clients and they loved it... well as much as anyone can really love being absolutely humbled by weights. Look forward to seeing how you get on with it!

Yah I'm really not looking forward to it.

Mellor wrote: »

I've had a look about the interwebs for GBC. And I keep seeing different versions of it. I know that, like GVT, its more about principles than a set routine. But is there a standard/preferred routine for GBC?
If not, then do you know what your template will be?

There's two main ones;

Traditional GBC;

3-5 rounds of;
A1) Bench 6rm
A2) Incline DB press 12rm
A3) Cable crossover 25rm

B1/2/3) a different body part

And then GBC for athletes, which is similar enough to what you'll see in my blog at the mo.

Hanley

A) Bench: 130kg 4x3 - some paused, some not

Front Squat: 120kg 4x6 @ 30X0

C) Pull Ups: 4x8 @ 30X0

D1) Sumo stance high bar squat: 100kg 2x15
D2) Flat DB bench: 32.5kg 2x15 @ 20X0

Trained with Kev, Anto and Joe in FlyeFit today. Best commercial gym I've been in.

Good training session too.

Could more big sessions left this week, then a week off in London, and a retest of strength levels before an aggressive 4 week cut.

Hopefully see a 220k x5 beltless pull this week on Friday, and 160k x8 high bar @ 30X0 sunday. And a few sets of 135 x3 benches.

Hanley

A1) Power Cleans: 100 x1, 105 x1, 110 2x1
A2) Bench: 132.5kg 3x3 - not really paused, not really touch and go, but wahoo anyway

Deadlift: 220k x5 beltless - that could actually be an all time PR

C) fixed another persons squat who went from getting smashed with 150 to smashing it

Good day.

Short session cos i wanna be fresh for a hard one on Sunday. All week in London next week with a session scheduled for Wednesday to stay fresh over there, and then test when I'm home

Bench 132.5 x3

https://www.youtube.com/watch?v=0l1gPC6HBqU

Deadlift 220 x5

https://www.youtube.com/watch?v=Wa7S_877tJw

kevpants

Guy in the background is like "Phew I'm glad nobody saw me do that!!"

WHIP IT!

kevpants wrote: »

Guy in the background is like "Phew I'm glad nobody saw me do that!!" "I would've gotten away with that too if it wasn't for you snooping KevPants!"

FYP

Hanley

WEEKEND:
Saturday - Sarah lifted at first comp, did amazing, so proud
Sunday - William lifted at first comp and kicked ass, spotted 3 flights of squatting, almost had my forearms broken, trained (below)

A) Bench Press:
60kg x5
80kg x3
100kg x1
120kg x2
135kg x3 - kinda paused
137.5kg x3 - not really paused

Squat (all beltless):
*low bar
60kg 2x5
100kg x3
140kg x2
160kg x1
180kg x1
200kg x1
210kg x1
*high bar*
160kg x8 @ 30X0 - wahoo

137.5 x3 bench

https://www.youtube.com/watch?v=1stVjcM7K4A

210kg squat

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

Great session to have after an INCREDIBLE day.

TODAY:
up @ 4am
flight to london @ 6.45am
work 9am to ....well now (10.45pm)
up tomorrow and do it all again, minus the flight

Hanley

Weekend off for the biggest weekend of my business life in London. Closed more sales in 2 days than I do most months. Wow.

Hanley

Back at it today with "operation get as shredded as possible before new york for damage limitation purposes" - not the catchiest slogan, but f*ckkit!

A1) Standing Press @40X0:
60kg x6
60kg x6
50kg x6

A2) Seated DB Press @30X0:
15kg x12
15kg x8
12.5kg x7

A3) Front Plate Raise:
20kg 3x25 - broken up all over the place

B1) Ring Dips @ 40X0:
BW x6
BW x6
BW x5+1

B2) TRX Push Ups @ 30X0:
x12
x8+broken up reps to get 12
**last set normal push ups** x6+3+1+2+1 - FML

B3) DB Flys:
10kg 3x25 with broken up reps everywhere

C) CrossTrainer x10 minutes

Rest periods of 10s between A1/2/3 and the Bs. Rest period of 3 minutes at the end of each tri set.

Did the workout in FlyeFit Macken Street. Felt like the worlds biggest c*nt cos I was failing sh*t reps all over the place with pathetic weights.

Serious pump tho.

Hanley

A1) Front Squat:
120kg x6
110kg x6
100kg x6
*10s rest between A1 and 2

A2) Back Squat:
120kg x12
110kg x12
100kg x12
*10s rest between A2 and 3

A3) Walking Lunges:
Bodyweight 3x25 each round
*3 minute rest before A1 again

No Bs. FML.

That SUCKED so hard. Just shoot me in the face bad.

Will try bump up the weight 5k next time and add in another set or two. Terrified of the DOMS tomorrow.

Walked into the gym (35 minutes) and forgot I'd have to walk home (waaaay longer).

Some day.

Hanley

The DOMS everywhere can only be described as apocalyptic.

Stench Blossoms

Now you know how your clients feel.

Hanley

Stench Blossoms wrote: »

Now you know how your clients feel.

Yup.. just as well I finally started training hard after 10 years of dicking about!

Hanley

A1) Pull Ups: 3x6 @ 40X0
A2) Reverse Grip Bent Over Row: 60kg 3x12 @ 30X0
A3) Chest Supported Row: +10kg I think 3x25

B1) Lat Pulldown: +40kg 3x6 @ 4020
B2) Seated Cable Row: 3x12 @ 30X0
B3) Straight Arm Pulldown: 3x25

C1) Preacher Curl: EZ Bar +20kg 3x6 @ 4020
C2) Barbell Curl: 25kg, 20kg, 15kg x12 @ 30X0 (attempting...)
C3) Machine Curl: 3x25

10s break between sets, 3 minute break between rounds.

30 minute walk in. 30 minute walk back out again.

Serious pump and a train full of DOMS arriving tomorrow.

I think I'm at my most fragile ever from a DOMS point right now

Hanley

A) Deadlift:
220kg 5x2 w/ belt

Sumo Deadlift:
100kg x3
120kg x3
140kg x3
160kg x3
*belt*
180kg x3
200kg x3

3 rounds of;
C1) SLDL: 140kg x6 @ 40X0
C2) KB Swing: 40kg x12
C3) Good mornings: 40kg 3x25 @ 20X0
10s break between exercises, 3 minutes between rounds

I'll pay for that tomorrow. FML(in advance)

Hanley

A1) Military Press: 52.5kg 3x6 @ 40X0
A2) Seated DB Pres: 10kg DBs 3x12 @ 30X0
A3) Front Plate Raise: 20kg 3x25

B1) Ring Rips: 2x6, 1x4+1+1 @ 40X0
B2) TRX Push Ups @ 30X0
1x12
1x6+4+2 (off the floor)
1x4+3+2+1+1 (off the floor)
B2) DB Flys: 7.5kg 2x25

#ArmaggeDOMS