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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

Smolov, Week 2, Day 2 - the hard day

A) Box Jumps:
up to 4x reds + 1x yellow (87%) 3x3 and a few missed reps

Snatch Grip High Pulls:
up to 80kg 3x2

C) HBBS, no belt:
warm up to 140kg x2
170kg 5x7 (...in 23 minutes)

Anyone who's followed my log will know I DESPISE this day in the smolov cycle. It's always the one that scares the sh*t outta me, but I know if I get thru it, I'll usually finish the cycle.

Well today for some reason I absolutely SLAUGHTERED the workout. I have no idea what's going on, but I can only assume the RFD / Power work, and the 30+ minutes of static stretching each day is having a massive massive benefit.

Moved thru things so smoothly it was scary.

Last year, I did the same workout, with the same weight - but it was low bar, belted and on parallel. Today was the opposite of all those things. Progress can't just be measured by the weight on the bar.... But I know when I do hit a low bar max effort rep, it'll be cray cray.

Video to come.

Hanley

I'm pretty eff'n happy with this.

https://www.youtube.com/watch?v=-M_a2ocNInM

Hanley

Smolov, Week 2, Day 3

A) Hang Power Clean:
up to 105kg 3x2

HBBS, no belt:
warm ups to 160kg x1
180kg 7x5 extremely drama free

7th set here...

https://www.youtube.com/watch?v=2RsTT97hbuc

Things to report? Mneh. Boxes ticked. Workout done. Pizza eaten.

Hanley

Smolov, Week 2, Day 4 - didn't wanna train. Just did enough.

A) Squat:
warm ups to 170kg x1
190kg 10x3 in < 28 minutes

No drama. No anything really. Just done.

Coming into this, best set was 190x3 and 195x2 - for one set only. Safe to say I'm a bit ahead of that now.

Video here:
https://www.facebook.com/video.php?v=10152784278900115&l=4255746797760211100

Hanley

Smolov, Week 3, Day 1

A) Seated Box Jump:
warm up to 5x reds x2
5x reds + 1x yellow (46 inches) 3x2

Snatch Grip High Pull
50kg x3
80kg 3x2

C) HBBS Beltless:
warm up to 140kg x2
165kg 4x9

warm up box jumps;

https://www.youtube.com/watch?v=LmK9thVoybo

Nice little session. The seated box jumps are feeling scary powerful at the moment. Totally unsure what's going on there.

Not sure I like the snatch pulls. Probably need some hands on stuff with a coach to dial em in a bit before moving forwards.

The squats weren't too bad. Never hard at all, but always just bleurgh. Had to change tekkers for the last 3 sets cos my knee was achy. Widened the stance a tad and turned my toes out and really got it feeling right for the 4th set.

Have some MASSIVE chunks in my arse that I need to work out over the next few days for sure (...weh weh weh).

Hanley

A) Box Jump:
up to 5x reds x3
5x reds + 1x yellow 3x3
5x reds + 1x blue (47.25in) x4 (...the second rep was a "wahoo I'm up, but holy **** now I'm falling" rep. Video to come)

Squats, HBBS, no belt:
warm ups to 140kg x2
175kg 5x7 - a bit too easy

That was silly good today.

Spend about 15 minute static stretching before the workout. Imagine what my strength and power woulda been like (lolololol NAWT).

Positionally I was pretty awesome on the squats again today. All very confusing tbh.

The reps continue to feel easy. My body continues to feel pretty healthy. And I'm excited to see what happens for the rest of the year.

The plan from here is;

Day 1:
A) HBBS @ 80% - 8x max reps for 3 weeks

Maybe some bicep/tricep?

Day 2:
A) Deadlift: linear periodisation from 70% 5x8 to 95% 5x2 (hopefully ending on 95% x3-4) for 6 weeks

Rack Pull @ Hole 2 5x8
C) Snatch Grip Block Pull 5x8

Really simple. Really brutal. Hammer some squats, and destory my pulling muscle with volume.

...and videos. Post videos of today.

Hanley

Jumpz:

https://www.youtube.com/watch?v=ZoFtMt75T9I

Squatz:

https://www.youtube.com/watch?v=3aFX07E8YzY

Hanley

Have been a right bell end on upper body training during smolov, and felt awesome tonight so got a bit in.

A) Bench:
warm up to 120kg x3
**super drop set time**
140kg x3
120kg x3
100kg x6
80kg x6
60kg x8

B1) Bench:
60kg 3x6 @ 3030

B2) Pull Ups:
BW 3x6

C1) DB Flys:
20kg 3x12

C2) KB Row:
32kg 3x12

Bench lawlz...

https://www.youtube.com/watch?v=8Q2hSJHLJ5w

Good sesh.

Bench is typically not moving up or down. Might make it to 140kg x5 some time in the next 12 months. Hopefully. Ugh. **** benching anyway.

Hanley

Smolov, Week 3, Day 3

A) Seated Box Jumps:
up to about 44in 5x2

HBBS no belt:
warm up to 160kg x1
185kg 7x5 ...very easily

1st set, still waking up:

https://www.youtube.com/watch?v=M5UBAyQoyh8

Hilariously drama free day today. Took it easy on the box jumps cos I was on an unfamiliar set of boxes with innocent bystanders around to fall onto.

Sqautting was just brilliant. No drama at all. Bit of flex in the bar threw me off on some of the reps (nearly fell over on 140kg) but in the end I crushed thru it like a baws.

Provided I'm not too hungover in the morning, 195kg 10x3 should be easy.

Oregano_State

Serious squatting. Tekkers.

Hanley

Smolov, Week 3, Day 4 -wahoooo!

A) Box Jumps:
warm ups to 46 inches x1
48 inches 3x1 - very happy here with heavy legs

High Bar Beltless Squat:
warm ups to 170kg x1
195kg 5x3
200kg 5x3

A disconcertingly easy finish to the Smolov base.

VERY surprised with the jumps considering how heavy my legs should have felt after yesterday. Be interesting to see what I can manage fresh. Once I test in a week's time I'll be doing a lot of compensatory acceleration stuff for the following 2 weeks and will probably experiment with weighted jumps then too.

The squats themselves were bad ass. I was always gonna try a few sets at 200kg. The first set or 2 at 195kg was pretty crap, totally off balance, poor positions etc, but as normal as they went on they got better.

The fourth and fifth set of 195kg were so smooth and sweet that I decided it was time to go up.

High bar squat is feeling great. BUT I can't fathom the idea of me doing 230-240kg high bar beltless squat. Which is what the post smolov calculations suggest. But I'll load up the bar until something crushes me and see what happens this time next week!!!!!!

Gonna test deadlift Thursday week and channel the power of Kieran with his deadlift bar and belt. I've a feeling I should do something STUPIDLY big (for me) but I don't want to put a number on it. I think 280kg+ is honestly realistic based off recent performances (240x4 handy enough beltless pull) but the DL is such a mother****er you can never know.

Anyway, check out this progress with my HBBS:

This was 190kg x1 back at the end of July;

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

And this was like the 7th set above 195kg today, after 185kg 7x5 yesterday. 200kg x3;

https://www.youtube.com/watch?v=sj9TlbYhjFg

So you could say it's been a succesful few months of training.

Hanley

..and the numbers are in;

Total squat volume for last 3 weeks: 70,347.5kg (working sets only)
Average weekly volume: 23,450kg
Average daily volume: 3,350kg

Alf Veedersane

Not sure if it's the video or angles or the smoke and mirrors but lookin' leaner than for that squat in July.

Hanley

Alf Veedersane wrote: »

Not sure if it's the video or angles or the smoke and mirrors but lookin' leaner than for that squat in July.

Yah I'm heavier but leaner alright. Something to do with out training a bad diet and turning cocopops into muscle, just like Kev.

Kev M

Lifts look strong, quads and hams look big, making gains man!

Hanley

Cube Predator - Day 1, "Light" Day

A) Bench (all paused):
60kg x5
80kg x8
92.5kg x5
107.5kg 5x3

Bench (no pause):
92.5kg x15, x11

C) CGBP:
102.5kg x6, x5, x4

D) Incline DB Bench:
20kg x12
25kg x10
30kg x8
32.5kg x8

E) Skulls w/ EZ Bar:
20kg x12
25kg x10
30kg x8
35kg x6

F) Ahnold Press:
12.5kg 4x12

G) DB Flys:
17.5kg 4x10

H) C/S Row:
20kg x10
30kg x10
35kg 2x10

FML. That was longer than a really long thing (no, not your penis).

Benching felt incredibly **** from the get go. But so do I in general atm. Need to get another meal in before bed I think in future.

The AMRAPs were just bent. And the assistance stuff took forever. Expecting a big set of DOMS tomorrow and the next day.

All the assistance work will need to up - I was pretty pump-y but never pushed hard by it. Another 5 weeks of that stuff to go tho, so I'm sure I'll find my sweet spot.

Plan is to run the cycle 2x and increase the main movements a bit, and change the assistance movements after 6 weeks.

If it runs well, I'll extend it out.

cardio,shoot me

Hanley wrote: »

Cube Predator - Day 1, "Light" Day

I thought you weren't a big fan of brandon lilly no?

COH

cardio,shoot me wrote: »

I thought you weren't a big fan of brandon lilly no?

Hows your mum?

Hanley

Cube Predator, Week 1, Day 2

A) Bench:
warm ups to 100kg x2
125kg 5x3, mostly paused, all hard
107.5kg x11, x9

Palm Facing DB Bench:
25kg x10
30kg x8
35kg x6
40kg x6

C) Incline Bench:
60kg x5
85kg x3 - stupid spreadsheet
85kg 3x5

D) DB French Press:
10kg x15
12.5kg x15
10kg 2x15

E) Lat Pulldown:
up to plate 8 3x12

F) Military Press, standing, on my feet, without a back support:
30kg x12
35kg 3x12

Think that was it. It can go **** itself.

Hanley

Post smolov base high bar test...

A) Box Jumps:
up to 47.25in 3x1 - not great, felt a bit flat

High Bar Back Squat (no belt)
warm ups to 200kg x1
210kg x1
220kg x1 - +10kg PR
225kg x1 - +15kg PR

C) Low Bar Back Squat (no belt)
work back down to 60kg and warm ups to 200kg x1
220kg x1
230kg x1 - +10kg PR

225kg high bar (15kg beltless PR - and at the time, a +5kg all time beltless "any kind of squat" PR)

https://www.youtube.com/watch?v=js11vJ-6C6Y

230kg low bar (10kg PR on last low bar, and +5kg all time beltless PR)

https://www.youtube.com/watch?v=e6b1vMpCeN0

...these things always look easier back on the videos

Pretty happy with today's performance. All squats were clearly in. All came up with a bit of room left in the tank. All were done with zero emotional psyche up and relatively short rest periods.

That leaves me nicely placed to hit the next cycle running, without too much of a deload.

Hanley

Beltless High Bar Back Squat progress:

24th July 2014: 190kg
12th October 2014: 210kg
16th November 2014: 225kg

...that's alright!

Hanley

Cube Predator, Week 2, Day 1

A) Bench (all paused):
85kg x8
100kg x5
115kg 5x3
*no more pause*
100kg x13, x11

CG Bench:
107.5kg x5, 6, 6

C) Incline DB Bench:
25kg x12
30kg x10
35kg x8
40kg x7

D) Skulls w/ EZ Bar (not including bar weight, cos I dunno how many kilojazzles it be):
22.5kg x12
27.5kg x10
32.5kg x8
37.5kg x6
40kg x5

E) Ahnold Press:
15kg 3x12, 1x8+4

F) DB Flys:
20kg 3x10

....and I ran outta time, so C/S rows and upper back work TBC in RF tonight.

Everything was reasonably solid. Benching was better today than last week, and AMRAPs were good.

CGBP was surprisingly solid after last week. More weight, and more total reps.

Incline DBs could probably stand to go up another 2.5kg next week. Still finding the groove there.

Skulls will stay the same, but there's an extra inch or 2 ROM I could grab.

Ahnold's and Flys won't move either - just do em with better quality.

Deadlift test Thursday, more benching Friday. Wahoo!

Hanley

A1) Front Squats up to 140kg x1
A2) Box Jumps up to something

Deadlifts up to 180kg x1

...felt ****, left it there, went and ate some frogs, then drew some pictures.

Hanley

10505282_868299829869463_980699517038339489_n.jpg?oh=e2d3ff2e9274d7687b523ce21c9a3452&oe=54D7FC58

Alf Veedersane

I presume leaving out the G was a subliminal message that it will feel like a reduction in g-force, which will make the weight feel lighter.

#Morkeshing.

Hanley

Alf Veedersane wrote: »

I presume leaving out the G was a subliminal message that it will feel like a reduction in g-force, which will make the weight feel lighter.

#Morkeshing.

Nope. After 2 hours of work my attention to detail was just gone and I wanted sh*t done.

Alf Veedersane

Hanley wrote: »

Nope. After 2 hours of work my attention to detail was just gone and I wanted sh*t done.

Nothing says "I want sh*t done" like doodling.

Hanley

Alf Veedersane wrote: »

Nothing says "I want sh*t done" like doodling.

Better than playing email tennis with a designer and trying to communicate the visual with text.

Alf Veedersane

Hanley wrote: »

Better than playing email tennis with a designer and trying to communicate the visual with text.

I can empathise.

I'm trying to do the very same as we speak.

Hanley

Cube Predator, Week 2, Day 2 - Finally

A) Bench (all paused):
60kg x5
77.5kg x8
92.5kg x6
107.5kg x5
125kg x3
130kg 4x2
100kg x13, x10 - not paused

C) Incline Bench:
60kg x5
90kg 3x4

D) Palm Facing DB Bench:
27.5kg x10
32.5kg x8
42.5kg x6
45kg x7

E) DB Skulls:
10kg 4x15

F) Lat Pulldown:
some plate 4x12

G) Military Press:
40kg 3x12, 1x8 + a few push press

That was supposed to get done last Thursday, Friday, Sunday and yesterday. And I felt like compelte and utter **** with no motivation to train - so I didn't bother.

I've been working my ass off getting my Alpha Strength Challenge online program together the last 4/5 days so nothing else has even been on my radar. Another couple of weeks of hell should see me thru, and normal service can resume then.

My next blog post'll be called "periodise your life" because I really believe you can only properly focus attention on a maximum of 2 things at any one time. And for me right now that's RevFit GN and DC, and the online program.