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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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Dathai

You must get bonus points or something for the father and son stopping on their bikes outside to watch you deadlift?

Hanley

Dathai wrote: »

You must get bonus points or something for the father and son stopping on their bikes outside to watch you deadlift?

"see him son? he's a slightly above average lifter with a big dog attitude"

Hanley

A) Bench:
warm ups to 100kg x3
120kg x5
122.5kg x4
125kg x3
122.5kg x5
125kg x4
127.5kg x3

B1) DB Bench:
45kg 3x8, 2x7

B2) Trap 3s:
5kg DB 5x8

C1) DB Floor Press:
35kg 3x10

C2) Lying C/S External Rotations:
5kg 5x10

D) Pulldowns:
60kg 3x10

...fleh < the workout, my mood, and my life right now.

Just got thru it and ticked the boxes.

Slogtember is well under way.

Hanley

A) HBBS:
warm ups to 150kg x2
180kg 5x2 - done in under 5 minutes

Box Jumps:
warm ups
5 reds 2x2
5 reds + 1 green 3x2 - brought a tape. It's only 46in

C) Slow Walk Sled Drag:
90kg 4x20m

D1) Leg Curls:
3x15

D2) Band GM:
3x20

E) Aerobic-Alactic Conditioning Block:
25m 35kg sandbag carry + 10m prowler sprint w/ 45kg x6 (1 minute recovery)

Lovely session.

Wanted to just motor thru it and get on with my day.

I knew 180 5x2 wasn;'t gonna be too bad so just looked to get it done in under 5m.

Brought a tape this week to measure the box jumps. Disappointed with the lowness

But they're still improving so all's good. I'll start working on reactive ones soon enough.

Everything I wanted to do hams on was in use, so I did some heavy slow sled drags instead and ended ALL pumped and sweaty.

Then stuff free'd up so I got it in.

...and I still had a carry to go but was too wrecked at that stage to make it really nasty, so I just made it an alactic/aerobic thing instead. Prowler push took about 7 seconds, and the walks were taking 45+ without any real stress.

Good fun.

Back later to watch Sarah smash out 80% 8x max reps on the squat. EW!

Hanley

...realised I wasn't gonna get my second bench sesh in this week, so benched while the pig squatted

A) Bench:
warm ups to 100kg x2
115kg 2x10, 1x8

Illegal Wides:
95kg 4x10, 1x8

C) External DB Rotations:
7kg 5x12

D) Band External Rotations:
5x10

E) Trap3s:
7kg 5x10

F) Counter Burger:
-chocolate malt
-sweet potato fries
-1/3 turkey
-1/3 beef
-1/3 chicken
-all the veg, bacon, avocado, onion strings, cheese and hot sauce

Think that's the first time I've ever done multiple sets of 10 with 115kg on the bench. Feeling good for a proper shot at 120kg next week

...that be nice after it ****ing killed me last time I attempted it.

The illegal wides progress nicely.

Skipped the alternating incline DB press this week because I only benched on tuesday and am being a little cautious. And a lot lazy.

Gonna keep hammering the external rotation workout without any real plan other than get it to 10% of my bench for a set of 10 @ 4010 cos both Kieran and Emmet said it.

Tutoring PTs in Elite tomorrow, running my first mentoring day on Saturday, and then charging at a 240kg x2 beltless DL workout on Sunday. Big weekend coming.

Hanley

A) Box Jump:
Up to 5 reds and a yellow 3x1.. and will go to a blue or a red next week

HBBS:
warm ups to 150kg x2
175kg x3
180kg x2
185kg x1
180k x3
185kg x2
190kg x2

C) Beltless DL:
warm ups to 220kg x1
240kg 3x2

D) Snatch Grip Block Pulls:
off 25kg plate
160kg 4x8

E) Farmers Walk:
200kg 3x20m

HBBS 190x2

https://www.youtube.com/watch?v=Z0wtZD0WibU

Deadlift 240x2

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

Crazy good day for me. Been building to this and living in fear of it as well. I knew I was on for a good squat / deadlift day once I didn't do anything stupid - and I managed to get away with it. Just about.

Box jumps are grand. I'll do 6x 5s next week and be done with it. There's a bit of room left to spare.

The HBBS was awesome. Coulda gone 3/4 reps. Going to push out the cycle another month and end up around 195-200kg x2 and then smash into Smolov base high bar and look for a 225+ HBBS off that at the end of October.

Deadlifting was pretty good. Everything felt solid. Wanted to do 3 on my first set but decided to bank it for a later one. Then my wheels fell off. got the second set easy. Missed the first rep of the 3rd set, and knew I was on my way out. Decided to go for 3 on the 4th set and ran outta gas mid way thru - my upper back just gave way.

Change of assistance onto the block pulls, and surprise suprise, they actually harder from that position than off the floor!!!

Will work towards 200kg farmers x100 total meters and then head onto 210, then 220 etc etc

Hanley

My training plan for the next 5 weeks....

DAY 1
A) Speed Pull 8x2 @ 60%

HBBS - linear periodisation, resetting the cycle I'm coming towards the end of now +10kg
C) NCM Box Jump 5x3
C) Good Mornings 5x8
D) Leg Curls 5x15
E) Weighted Carry

DAY 2
A) Reactive Box Jump 5x2

HBBS - wave periodisation continuning on the current cycle
C) Deadlift - 200kg 5x5 , +10kg/week until 240kg x5 beltless
D) Snatch Grip Block Pull - 170kg 5x8 +10/week until around 200kg x6s
E) Farmers Walk - 200kg x100m +5-10kg/week until 230+

RidleyRider

Great work dude! 240 for 5s will be awesome!

Hanley

A) Bench:
warm ups to 100kg x3
122.5kg x4
125kg x3
127.5kg x2
125kg x4
127.5kg x3
130kg x4

B1) DB Bench:
45kg 3x10, 2x8

B2) Trap 3 Raise:
6kg 5x8

C1) Wide Grip Floor Press:
90kg x8
95kg 4x8

C2) C/S External Rotation:
6kg 5x8

Today was always gonna suck given how DOMS'd my back is.

Got thru the benching ok - the 130k x4 felt great actually.

Up next week on the DBs and aim for 47.5kg 5x8. Trap 3s up to 10 reps.

Wide grip floor press to 100kg, and the external rotations stay the same.

Checking boxes.

Hanley

A) Speed Pulls:
155kg 8x1

HBBS:
warm ups to 130kg
145kg 5x8 - f*ck you high reps

C) NCM Box Jump:
up to 4 blues 5x3

D) Good Mornings:
bar x8
60kg x8
80kg 3x8

What a load of ****. So many reps and so much burn. Felt like I was dragging ass hard all the way thru.

Hanley

A) Supine Med Ball Throw:
Mix of NCM / CM and Reactive

Bench:
warm up to 100kg x2
120kg x9 point f*cking 5
120kg x9
120kg x8

C1) Illegal Wides:
100kg 5x10

C2) DB External Rotations:
7kg 5x10 e/s

D1) Alt. Inc. DB Bench:
30kg 3x8

D2) Trap 3s:
7kg 3x8

Not the best sesh, but not the worst either. Happy to nearly get 10 on the bench given the bar, bench and rack I was using in Flyefit. If I can just keep roatating around a cycle like this and add a few reps each time it'll leave me in a great spot at the year end.

The assistance work was bleh. My shoulder still comes around the corner.

I'd love 125 x8 next week.

Food was off the rails the past 4 days, suffering now for it.

...oh and Pig hit a big comp PR of a 125kg squat at the euro single lifts, and just missed a 132.5kg about 7/8 the way up.

Hanley

A) Reactive Box Jump:
up to 5x reds 5x3

HBBS Deload:
120kg 5x2

C) Deadlift:
200kg 3x5

D) Sn. Gr. Block Pull off 25kg plate:
170kg 5x8

Bleh bleh bleh. Stinky nasty session.

My reactive numbers are disappointingly sh!te.

The HBBS was a nice deload. Back at it with 5/4/3 x2 next week.

Was gonna do 5x5 on the DLs and rapidly realised that as a 3rd movement with heavy assistance work still to go that woudl have been thick.

Hoping to finish up close to 240x5 at the end of this. Anything above 240 x3 will be a success.

Snatch Grip Block Pulls continue to disgust. And continue to be a necessary evil.

Mr. Incognito

That box jump video is seriously impressive!!!

Hanley

A1) Med Ball Throws of various sorts - triples

A2) Bench:
125kg x3
127.5kg x2
130kg x1
127.5kg x3
130kg x2
132.5kg x4

B1) DB Bench:
47.5kg 5x8

B2) Trap3:
6kg 5x10

C1) WG Floor Press:
100kg 4x8, 1x12

C2) C/S DB Ex. Rotations:
6kg 5x10

Bench is going well.

Last training cycle I limped thru 135kg x4, 3, 3, 4 and it was HARD. And I only got 130x5 and x6 the sesh before. Today I crushed thru 132.5kg x4 with reps to spare on my "accessory" day. See vid.

DB bench continues to grow - onto the 50s next week, and not stopping until a set of 20 reps goes!!!

Trap 3s, I'll control tempo more.

Floor press heads up to 105kg and the C/S DB rotations can move up an extra few reps.

Shoulders a bit twingey, but given the nature of the work I'm doing, not too surprising.

Here's the bench...

https://www.youtube.com/watch?v=MLi0HVcHto0

Hanley

A) NCM Jump:
up to 4 reds 5x3

Speed Pulls:
165kg 8x1

C) HBBS:
warm ups to 130kg x1
155kg 4x6, 1x10

D) Good Mornings:
60kg x8
90kg 3x8

...and then I started shaking violently. Serious. Da fuk?!

Good session. Lead off with the NCM jumps because I was short on time nad figured they'd be a good warm up ahead of speed pulls.

The pulls were better with each set. Up to 175kg next week before coming back down again.

Matched my last HBBS cycle +10kg today (1x10 at the end) so happy out. Was fairly grim, but indicates I'm still on track for 210kg plus.

The GMs were torquey as hell on my back. Can't wait to see what my hips feel like after em tomorrow.

We kicked off The Road To 12% last night in the gym... a few guys wanna go there and I said I'd join em. I'm at 14.9% per calipers now.

<12% and a triple bodyweight DL coming soon

Hanley

A) A load of med ball throws

Bench:
60kg x5
80kg x2
100kg x2
120kg x1
140kg x1
125kg 2x7, 1x6

C1) Illegal Wides:
105kg 2x10, 3x8

C2) External Rotations:
7kg 5x10

D) External Band Rotation:
red 3x15

E1) Extreme Fat Grip DB Curls:
10kg x6 @ 6010, x12 (x3)

E1) Extreme Fat Grip DB Extensions:
10kg x6 @ 6010, x12 (x3)

I thought the session was quick... then I remembered I forgot my alternating DB benches like a dickhead.

Got SMASHED on the 8th rep of 125kg first set. Tried it, bottled it, wanted enough energy to control it back to the rack so I didn't die. Video coming.

Still a rep PR, and +1 rep per set on the last cycle so I'll take it. Would LOVE 130kg 5x5 next week.

Illegal wides were nice. Will get 110kg 5x8 next week.

Increase reps on external rotations.

...and don't forget the bloody alternating DB bench.

Hanley

I always get pissed off watching my bench press misses. Feel like such a knob end.

https://www.youtube.com/watch?v=kcipwqtyeE4

RidleyRider

Just lost the head?

Hanley

A) Reactive Box Jump:
up to 5 reds + 1 green 5x3 off a reebok step

HBBS:
warm ups to 130kg
165kg x5
170kg x4
175kg x3
170kg x5
175kg x4
180kg x3

C) Beltless Deadlifts:
warm ups to 180kg x1
210kg 3x5

D) Snatch Grip Block Pull:
180kg 5x8

https://www.youtube.com/watch?v=mXq1iEXkN1U

https://www.youtube.com/watch?v=gWFyRq94wPk

https://www.youtube.com/watch?v=e9Qa6-Vnp8k

https://www.youtube.com/watch?v=9hi2DO5gUu4

...just eww.

These workouts are getting harder and harder and harder. Every exercise is getting towards the limits of my capacity, so the ensuing fatigue wave is killing me.

The jumps were great. Definitely seeing improvements there. Will get up to the 5 reds and a yellow next week.

Squatting continues very very very strong. I think I've 170 x4, 175 x3, 180 x3, 175 x4, 180 x3, 185 x2 on the cards next week. Should be handy enough at this rate. May do a few extra reps.

220 3x5 beltless will go next week too without TOO much hassle. Today always sucks more cos of the 5/4/3 volume.

The snatch grip block pulls may be for 6/8 with 190 next week. Today was eff'n torture. First 3 sets wiped me out. 4th left me running to the jacks. 5th left me spewing. Horrible.

The ONLY reason I kept going was because I know that the assistance work is what drives my deadlift.

This triple bodyweight deadlift better be worth all this.

Hanley

A) Med Ball Throws:
NCM / CM / Reactive x3s

Bench deload week:
60kg x2
80kg 6x2

C1) DB Bench:
50kg 1x8, 1x5, 2x8

C2) Trap 3 Raise:
7kg 4x10

D1) Wide Grip Floor Press:
105kg 4x8, 1x12

D2) Seated DB Ex. Rotations (wrong exercise - dammit!):
6kg 5x12

E1) Standing DB Curl:
Extreme fat gripz + 10kg DBs 3x10

E2) Preacher Curl:
10kg x10 @ 3030
15kg 2x10 @ 3030

Grand stuff. Back to the grind next week.

Hanley

A) NCM Jumps:
up to 4x red and 1x green 5x3

Speed Pulls:
warm ups to 140kg
175kg 8x1

C) HBBS:
warm ups to 140kg x1
165kg 4x4, 1x10

D) Morning Glories:
60kg x8
95kg 4x8

That sesh was weird.

NCM Jumps felt great, like the best they've felt yet.

The speed pulls were incredibly "FLEH" (can't wait to come back down next week)

And the HBBSs were absolutely disgusting. Even posted to FB after the first 2 sets complaining about how hard they were. Managed to make the 4th set better, to the point where I thought "ah we'll give the last set a run and see what happens".

Had a long hard conversation with myself before it, got up for it and crushed 10. Which is what I did with 155kg last cycle on that day, so again my squat continues to gain.

The GMs were just a box ticked. Wanted some volume but not to kill myself ahead of Sunday.

Videos coming later. All in all, that was a decent session in the end.

Hanley

Also:

Handful of rasperries + handful of mango + strawberry recovery shake + water + crushed ice + creatine + nutribullet = omgnyomnyomnyom

I'd train just so I can have that.

Hanley

Some vids from today...

NCM Jump

https://www.youtube.com/watch?v=1Cu_134nYOA

165x10 HBBS

https://www.youtube.com/watch?v=I2pUthDHw18

Hanley

So it's 165 4x3, 1x6 to beat next week.

Hanley

A) A load of med ball throws

Bench:
warm ups to 120kg x1
130kg x7, 6, 5

C1) Illegal Wide Bench:
110kg 5x8

C2) Lying Ex. Rotations:
5kg DBs 5x12

D1) Alt. Inc. DB Bench:
25kg 4x12

D2) Trap 3 Raise:
10kg 4x10 @ 3010

https://www.youtube.com/watch?v=E8I2gU_JCS8

Anyway that was yesterday, now I'm off to coach the Intelligent Intensity workshop before squat/deadlifting.

The benching was ok..... it felt heavy but moved goodly. Shoulder stability still sucks donkey balls - the right side was acting up on the second 2 sets and probably finished a rep before I coulda. BUT they're +1 on the previous cycle, and everything's pointing to me losing a rep for every 5kg I add, so still on for 140kg x5, and 145kg x3+

Everything goes up next week. Huzzah.

Hanley

I'm calling today "WTF"

A) Reactive Box Jumps
up to 5x 25s and 1x 15 5x1

High Bar Beltless Back Squat:
warm ups to 150kg x2
170kg x4
175kg x3
180kg x2
180kg x4
185kg x3
190kg x3 - LAWL!

C) Beltless Deadlift:
warm ups to 180kg x1
220kg x5
220kg x7.... and 3/4 of an 8th one ---- what, the, HELL?!

D) Snatch Grip Block Pulls (off 25kg plate):
190kg 2x6, 1x8

Yah... that was HIGHLY unexpected.

Went into Flyefit with epic levels of DOMS in my lower back despite having done nothing for it in a week. A few minutes hunting with a foam roller unveiled a MASSIVE trigger point high on my right quad. Went to work on that expecting not much from the sesh.

Was achy and crappy from the get go.

Had nothing on the box jumps. Nearly snotted myself several times. Was NOT expecting much from there.

The HBBS warm ups felt ****. And I realised my first round was 5kg under where it need to be. Things turned around on the 4th set and just kept going right for me. The set of 3 at 190kg was almost comfortable. Like 5+ mighta gone. You'll see the video in a bit.

The deadlift was utterly hilarious. All the warm ups were smashing. And the 180kg felt like an empty bar. I think the delayed training effect of the speed pulls has kicked in now 3 weeks later and bar speed off the floor is improving.

First set of 5 was killer. And I'd only planned on 2 sets coming in because I know another 2 weeks will put me into overreaching and I'm ramping down volume ahead of a max reps attempt at 240kg in a couple of weeks.

So after the first set felt so good, I knew I wouldn't be happy just pulling a 5. 8 seemed doable, so gave it a go. Missed the 8th 3/4 way up. Abs felt like they were gonna explode and my right shoulder was coming around the corner AGAIN and I missed it (rather than risk my back exploding and tearing a trap).

Really don't know where all this is coming from but I think I'm slowly but surely starting to figure out what it takes to move my deadlift. All in all, it's VERY encouraging stuff.

The snatch grip pulls were encouraging too, because it looks like 200kg for 6s will happen now. I know they're at the perfect height because as I fatigue, the bar stalls about 1 inch off the plates and I have to muscle it thru (essentially putting it RIGHT at my sticking point).

Will up load vids in a bit, but basically walking on air at the mo

(...or lying flat out on the couch wrecked but happy - whatev's)

Hanley

190x3 HBBS

https://www.youtube.com/watch?v=xoznUg0fCcM

220x7 beltless DL

https://www.youtube.com/watch?v=lO75x0M-HlI

...both PRs

oq4v3ht0u76kf2

Hanley wrote: »

190x3 HBBS
220x7 beltless DL

<videos>

...both PRs

This. This is impressive.

Hanley

A) Med Ball Throws:
6x3

Bench:
warm up to 110kg x1
125kg x5
127.5kg x4
130kg x3 (...in 5seconds)
127.5kg x5
130kg x4
132.5kg x5

B1) Close Grip Band Resisted Bench:
Band & Green 4x25

B2) Various Upper Back Work:
4 sets of stuff

Shoulder's a bit bunched and I was tired, so just wanted to get the main stuff done and get out.

Just 5 more bench sessions before I test.

Into survival mode now.

Hanley

A) NCM Box Jumps:
Up to 4x reds + 1x yellow 5x1
4x reds + 1x blue x1
5x reds 3x1

Speed Pull:
155kg 8x1

C) HBBS:
60/100/140kg x3
175kg 4x3, 1x8

D) Good Mornings:
100kg 5x8

So the delayed training effect is real. The last week has seen my bar strength speed / speed strength noticeably improve after 3 weeks of training it hard. NCM jumps are flying (wahey!) and deadlifts are ripping off the floor.

Increasing the intensity and tapering the volume of those as I move towards testing in 2/3 weeks.

The HBBS was a bit messy today. Again i just wasn't into it, and had to pull myself together for the last set. Considering the last cycle had 165 x6, I'm more than happy to pull out 175 x8. I might have got 10 but lost my upper back position on the 8th rep and just rack it from there.

GMs were filthy nasty. Paused at parallel too. Ewww.

Off to Newcastle for 2 days of learning tomorrow. Can't wait!!

https://www.youtube.com/watch?v=5F6RY5eaCJc