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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

The Revolution Fitness Strength Camp Weekend started today.

It is seriously going to change some guys lives over the next few days.

One of those guys will be me.

I feel so absolutely privileged to have a great group of guys here to learn and train.

Sarah's already delivered an incredible Better Life Project goal setting workshop to kick things off today.

Training starts at 7.30am tomorrow.

Here's where we're staying

10492568_791684740864306_2750149300427038092_n.jpg?oh=54f0f7033b8cfa7711310c23fd5d7062&oe=541F3E29

Hanley

Deadlifting in White's HP Gym today. Had to be a quick session so hit the main things only. May get some more work in tomorrow

A) High Bar Pause Squat:
warm ups to 140kg
160kg x2
170kg x2
180kg x2 - woulda liked more sets but was too tight for time

Rack Pull (from what I think is equivalent to hole #1 in RevFit):
warm ups to 220kg
240kg x1
250kg x1
260kg x1
265kg x1

C) Elevated Snatch Grip DLs:
160kg x12

The squats were easy - just didn't have time to do the 5 sets I should have done.

The rack pulls were super solid considering I'd no real prep time, it was just a get 'er done session. Was prepared to walk away happy with 240-250 despite having hit 260 from there last time, but was feeling good so kept going.

Had to use straps cos I'd no chalk which hampered things alot. Probably woulda gone higher without em

Just one straight set of snatch grip DLs with no warm ups cos I was tight for time. More sets at the same weight next time I reckon. Or more weight and less reps. 170 4x8 maybe.

Stench Blossoms

Raging i'm not at this

Hanley

Strength Camp Weekend all over and done. Too much to talk about today. Will do it over the week.

Did some cleans on Sunday.

Worked up to 140kg and ass planted. And then did a 140kg clean properly. I even moved my feet a bit.

Hanley

Nearly blinded myself today when my NutriBulletProofCoffee exploded - face still stings.

A) Bench:
warm ups to 90kg
115kg 4x8, 1x10

CGBP:
115kg 2x5, 1x6 (?)

C) Incline Bench:
85kg 3x10

D1) Kneeling Band Pushdowns: 5x10
D2) Lateral Raise: 15kg DB 5x10

Killer sesh with Kieran. On for 120 x8s next week (which will be coming from Barcelona). Inching my grip out bit by bit too.

Smashed an Aussie BBQ post workout.

Now sitting down for a night of work.

Hanley

A) HBBS: 150kg 8x2 EMOM (excpet for the last 3 which was a 6)

Wide Stance HB box squats:
warm ups to 140kg
145/150/155 x3
160kg x8

C) GMs:
60kg x8
80kg x8
90kg x8
100kg x8
110kg x8

D) Leg Curls:
3x20

Saving a bit on this sesh cos I gotta bench tomorrow and deadlift on Thursday before heading off to Barca.

Hanley

A) HB Pause Squat:
warm ups to 160kg x2
*belt*
180kg x2
185kg x2
190kg x2 w/ 2s pauses

Speed Pull:
180kg 6x1

C) Deficit Deads (standing on plate):
140kg x5
180kg 2x5, 1x10

D) Bent Over Row (underhand):
100kg 3x8, x12

E) Banded Good Morning:
100 total reps w/ green band

FML.

Spent a long time warming up.

A long time training.

And an even longer time with my SI in ****ing bits. Still sore now after a 8am workout.

Pulling and squatting hard 2x in 3 days is not smart.

Away in Barcelona tomorrow to Thursday but bringing gear and hoping to train.

Hanley

Training in BCN today...

A1) incline DB bench: 36kg x6 @ 4010
A2) incline FB flys: 12kg x12
A3) incline smith bench: x10
A4) Pull Ups: x6
A5) Seated Cable Row: x12 @ 3010
A6) Reverse Flys: x25

^^3 rounds of straight up pumpage

Just cos' you ain't got a full gym to train in doesn't mean you can't smash it.

Hanley

Reverse workout today in BCN..

A) Leg Extensions:
up to stack for a set up x10

Leg Press:
up to 405kg (aka the stack)... x10

C) Leg Curls:
3x10

D) Machine Glute Bridge:
3x10

E) Squats:
100kg x5
140kg x5
160kg x5

Saved myself a bit for Tuesday's assault on 195kg 5x5.

Spent about 10 hours working today, and my SI's are so ****ed I'm medicating. Bleh.

And I posted my first blog in aaaaages today; http://revolutionfitness.ie/muscle-building-macros/

Hanley

Still in BCN... still in uncomfortable surrounds... and still working my ass off...

A) Bench:
warm ups to 100kg
120kg 3x8

CGBP:
120kg 2x4

C1) Incline DB Bench:
30kg DBs 2x10 @ 3010

C2) Pulldowns:
2x10 @ 3010

D1) Pushdowns:
2x10

D2) Bent Over Laterals:
2x10

Not a great sesh, but a good one.

Squats in the morning will be interesting.

Hanley

So that session above was the last one to get done until yesterday...

A) Cleans:
a few paused parallel doubles
then up to 115kg 3x1

Deficit Snatch Grip DL:
up to 180kg 2x3

C) Squat:
60kg x6 @ 6010 straight into x12 - 3 rounds

Yes, that sucked as bad as it looks. Normal training from tomorrow.

Hanley

A) Bench:
warm ups to 110kg x3
125kg 4x6

CGBP:
120kg 3x5

C) Incline Bench:
87.5kg 3x8

...and I ran outta time.

Hanley

A1) Trap 3 Raise: 5kg DB 3x8
A2) Barbell Row: 60/65/70kg x10

B1) DC Shoulder Warm Up: 2.5kg x3 rounds
B2) C/S DB Row: 20kg 3x10

C1) Ring Dip: BW 3x6 @ 4010
C2) Push Ups: 3x12 @ 3010
C3) Flys 10kg 3x25

D) Fly hold: 10kg DBs 2x1minute

Not enough energy to squat - will do that tomorrow. Chest should be pumped nice then too.

Hanley

johnybean

IDIBISCOHDI

Hanley

johnybean wrote: »

IDIBISCOHDI

MGDIBSAL

Hanley

My squat is going to need A LOT of work

A) Low Bar Back Squat:
warm ups to 180k x1
195kg x5
195kg 4x3

HBBS:
warm ups to 180kg x1
190kg x1

LBBS

https://www.youtube.com/watch?v=e_1wXZKbN9k

HBBS

https://www.youtube.com/watch?v=Gp8Hf5QMgaQ

I finished Smolov last time with 195kg 10x3 in a belt, and went onto hit 230ish off that.

I've been a bit of a bitch this cycle with squatting, but I decided to follow it as written, and well it just didn't work out. Which makes sense cos last time I did this cycle in 2008 my deadlfit flew up, and my squat stalled. Lesson learned. Again.

I'm not very happy with my overall leg strength, esp my HBBS. So that'll be the focus for the next while. Starting with 70% 5x8 and heading up week on week there

johnybean

Hanley wrote: »

MGDIBSAL

Mass Generalization of Diaspora Is Both Sad and Loathsome?
:cool:

COH

Hanley wrote: »

MGDIBSAL

SDIBSSCOHDI

Hanley

COH wrote: »

SDIBSSCOHDI

SDIBSAGGADWST.

Hanley

A) HBBS:
warm ups to 130kg
150kg x5
155kg x4
160kg x3
152.5kg x5
157.5kg x4
162.5kg x3

Deafleaves:
180kg 5x2 no belt

C) Snatch Grip Deficit Deads:
140kg 4x8 standing on 25kg plate

The plan for the next while is simple.

-Carb cycle
-Follow my badass undulating wave template for HBBS
-Add 10kg/week to the DLs doubles up to 230kg-ish
-Add 10kg/week to the snatch grip RDLs until 4x8 is impossible, and switch to 4x6

Keep the benching going the way it is. Follow the assistance/weakpoint work on a seperate day like I did this week.

Then on my main 'squat' day;
-high rep HBBS linear-ly periodised
-something that sucks and I hate as assistance
-lots of GHRs
-some heavy rows

4 days a week of hard work for 8 weeks.

Hanley

Note to self - don't deadlift before benching.

A) A load of various warm ups - felt ****.

Bench - felt ****.
60kg 2x5
80kg x5
100kg x3
120kg x1
130kg x5, x6

C) Close Grip Bench - felt ****.
60kg x5
80kg x5
100kg x1
120kg x5

D) Aussie BBQ - felt ****.

Weird weird day. Bench was so strong last week and so brutally **** this week.

Here's the first set with 130, still can't fully believe i missed the 6th rep considering how easy they all looked until then.

Fleh.

https://www.youtube.com/watch?v=komblTv1aeU

COH

Remember that time ages ago you did 130x7?

Squatman

Hanley wrote: »

Note to self - don't deadlift before benching.

A) A load of various warm ups - felt ****.

Bench - felt ****.
60kg 2x5
80kg x5
100kg x3
120kg x1
130kg x5, x6

C) Close Grip Bench - felt ****.
60kg x5
80kg x5
100kg x1
120kg x5

D) Aussie BBQ - felt ****.

Weird weird day. Bench was so strong last week and so brutally **** this week.

Here's the first set with 130, still can't fully believe i missed the 6th rep considering how easy they all looked until then.

]Savage benching dude

Hanley

COH wrote: »

Remember that time ages ago you did 130x7?

Yup. Remember that time you could bench and squat with risking a blow up every single session?

COH

Hanley wrote: »

Yup. Remember that time you could bench and squat with risking a blow up every single session?

Hanley

Fcuk squatting.

A) HBBS:
warm ups to 100kg
132.5kg 5x8

B1) GHR:
5x8 w/ hard hip extension throughout

B2) Seated DB PC:
5kg DBs 5x15

Fcuk squatting.

Hanley

A1) Band Wide Outs: 3x15
A2) Pec Stretch: 3x1minute

B1) Band Pull Apart: 3x10
B2) Pec Stretch w/ Band: 3x1minute

C1) Trap3 Raise: 5kg DBs 3x10
C2) Bent Over Row: 65/75/85kg x10 - 1 minute recovery between sets

D1) DC Shoulder Warm Up: 3kg DBs 3x3 per position
D2) C/S DB Row: 22.5kg 3x10 - 1 minute recovery between sets

E1) Ring Dips: 2x8 @ 4010, and a third set of 8 broken up
E2) Push Ups: attempting 3x12 @ 3010
E3) Band "Over"Fly: 3x25 w/ black band

12 minutes of guns...

F1) Poliquin Pushdowns: 3x10
F2) Machine Preacher Curl: 3x12

G1) Poliquin Pushdowns: 3x10
G2) Low Incline DB Curls: 3x12

Really nice session today. Just hitting the weak points and focusing on movements. Good sleep, big coffee, nice session... crush the rest of the day.

Hanley

Breakfast 1 > Breakfast 2 > Coffee > Train > Bantz

A) HBBS:
warm ups to 140kg
157.5kg x4
162.5kg x3
167.5kg x2
160kg x4
165kg x3
170kg x2

Deadlifts:
Warm ups to 150kg
190kg 5x2

C) Snatch Grip DL from deficit:
150kg 4x8

Serious sesh. Enjoyed that a lot.

Hanley

A) Bench:
60kg 2x8
80kg x5
100kg x3
120kg x1
135kg x4, 3, 3, 4?

CGBP:
125kg 5x3

C1) Blue Band Pushdown: 3x20
C2) Seated DB PC: 10kg DBs 3x10
C3) Black Band Pull Apart: 3x10

Trained in RevFit at the end of one of the most stressful days so far.

Only realised it was bench day about 45 minutes before having to start. Cue food being eaten and gear frantically assembled

Back below 100kg - thank you carb cycling.

Moving my grip all over the place for sets - seems I might be stronger wider now. Thank you pec and shoulder work!

https://www.youtube.com/watch?v=nyFA5VCYOQ8