The Miseducation of Jimbo Slice

Hanley · 03-03-2015 06:13PM

Hotel Gym Workout 1:

A) DB Press: 10x10 w/ 20kg Dbs and 60s rest

B1) Front Raise
B2) 90deg Lateral
B3) Bent Over Raise - all x10 w/ 5kg DBs - 3 rounds w/ 60s recovery

C1) DB Curls
C2) Rolling DB Extensions - 10x10 w/ 15kg DBs and 60s between supersets

Hanley · 03-03-2015 06:14PM

Hotel Gym Workout 2:

A1) Mod. Trap 3 Raise: 5kg 5x10
A2) C/S DB Row: 20kg 5x10 - 60s between sets

DB Complex - 20kg DB, 60s recovery x3:
snatch x5, push press x8, single leg dl x10, row x12

Hanley · 04-03-2015 02:57PM

...I can't even call this A12.

A) Squats:
up to 200kg 3x1 low bar
150kg 2x12 high bar

Deadlift:
up to 210kg 2x2 w/ a loose belt
170kg 2x6 no belt

C) Box Jumps:
up to;
36 inches 3x3
39 inches x3
42 inches x3

Things I learned today:

Low bar hurts my hip less, but I'm p!ss weak on it.

High bars felt better.

Hip is effecting deadlifts on heavier weights, but not too severly.

Hamstrings are weak as.

Ankle feels good.

Box jumps are a go-er again. Not too much pain, but having to down regulate force output because I'm still nervy around ankle / hip.

Adding in a second lower body day on Saturday or Sundays.

42 inch box jump:
https://instagram.com/p/zzi7w5LgxB/?modal=true

This is 42in(ish) last time for comparison.

https://www.youtube.com/watch?v=U278iEvFhyQ

Hanley · 05-03-2015 02:51PM

A12, Week 7, Day 3

Back on form-ish.

Smashed the military press at 65kg and got all 10s w/ 27.5kg DBs too.

Arm numbers were better, and the swings at the end felt good.

Shot some photos, fully expected to be a fat minger in em.

Just turned out to be a minger.

Progress looks good.

Hanley · 06-03-2015 05:20PM

A12, Week 7, Day 5

Belter.

Smashed 110kg x5 bench EMOM 15.

DB inclined 47.5kg for multiple sets of 8-9 reps.

Did 78 chins with 5kg pinned on in under 15 minutes.

Aaaaaand got my slides for tomorrows presentation finished.

Feeling fine

JoeyDoh · 07-03-2015 02:51AM

Very curious to see the before and afters at the end of all this.

Will you be posting them here?

Hanley · 07-03-2015 09:03AM

JoeyDoh wrote: »

Very curious to see the before and afters at the end of all this.

Will you be posting them here?

Yes.

Hanley · 08-03-2015 04:44PM

And I forgot to say I also did BW+25kg dips 5x10 after all that pressing madness last week.

Can't wait to see what happens after some intensity specific bench work.

Hanley · 09-03-2015 01:06PM

A12 Week 8, Day 1

Into the final 3 weeks.

Strong pressing today - pulled off 70kg x5 EMOM 12mins plus a few broken up sets.

Shoulder triset improved too, as did gun work.

Bailed earlier due to exhaustion - finishing the conditioning later in flyefit.

Hanley · 09-03-2015 07:34PM

Part Deux...

A) Limber 11

Box Jumps:
up to 36in 2x3
then 39in 3x3

C) KB Swings:
40kg x12 EMOM 10 minutes

D) Concept 2:
20s on / 60s off x15

That's actually a REALLY nice workout to try for someone.

Hanley · 10-03-2015 04:46PM

A12 Week 8 Day 2

Benched relatively strongly.. managed 115kg x5 EMOM for 8 minutes, hit 4s for a few minutes, got some more 5s, a 4 and then finished with a 5 for 70ish total reps.

Chins continue strongly - 83 reps with 10kg added in < 15 minutes.

Incline DB'd 47.5s for 10,10,10,9,9 today which was up a bit.

And got my teeth into a 50kg BB complex.

Didn't do dips as my shoulder was a bit creaky.

Some heavy squat doubles tomorrow, and 150kg 2x15 high bar, hopefully.

Hanley · 11-03-2015 05:19PM

A) Box Jumps:
ended on 42in 5x3 - will work to 5x5 before incrasing height

Low Bar Squat w. belt:
up to 200kg x1
205kg 2x1
205kg x2

C) Deadlift:
up to 200kg 5x1 beltless
then:
210kg 4x1 with a belt, and;
210kg x5

Bit smeh all together, but got something done and managed reps above 200kg on both, small victory. Still feel so weak. Road to recovery? Ask me bollox.

Hanley · 11-03-2015 08:38PM

205kg double: https://instagram.com/p/0F3ql1rg_j/

210kg x5 DL: https://instagram.com/p/0GOxVJrg0s/

Hanley · 12-03-2015 06:08PM

First of the day;

A12, Week 8, Day 4

Presssed 72.5kg x4 EMOM 15mins today strongly.

DB pressing is up too.

As was bicep and tricep work.

Not exactly happy with my conditioning, but had a few bad days so c'est la vie.

15 days until the 'shoot.

Hanley · 12-03-2015 06:10PM

Second session;

A) Weight NCM Box Jum w/ 5kg DBs:
24in 2x3
27in 3x3
30in x3

KB Swings:
40kg KB x13 EMOM 10mins

C) C2:
20s / 60s off x16 - fleh

Averaged 108ish m on the row. Happy enough with that.

Everything else was alright.

The NCM weighted jumps are odd.

CM24 · 13-03-2015 12:29PM

Two questions.

Do you think missing the first two weeks of the program will effect your results? I'm just gona guess that the first few weeks are focused on getting stronger and the last few weeks are focused on leaning out for the shoot. So, since you didn't have much capacity for strength gain anyway, (as I recall, you said you'd be flabbergasted if you gained any strength) will it have mattered?

Is all the conditioning your doing a part of the program or just something you wanted to work on? I would have thought trying to optimise conditioning, strength gain and fat loss all in one program would be sort of contradicting with each other. Just going off something Martin Berkhan said ''conditioning activates a protein (AMPK) which blunts another protein (MTOR) that turns on muscle protein synthesis.''

He also said doing it later in the day after a strength session is the worst possible time to do it.

Not sure how much it matters in the real world. Personally though, I've been able to get a lot stronger recently since completely eliminating conditioning work. I think my problem was doing too much whilst also restricting carbs too much.

Hanley · 13-03-2015 09:13PM

Good questions... I've a couple of responses, most are conjecture.

I'm sure missing the first 2 weeks will have some effect since I missed 20% of the training, as will having been in Bali, on a stag, away with Sarah, and injured for a day or two during the program. But I'm also extremely confident I'll come in the most "in shape" all around that I've ever been.

THe entire program is focused towards leaning out for the shoot at the end of it, there's no specific type of block periodisation involved.

Conditioning is part of the program, and re: AMPK -v- MTOR, all I can say is "that's a load of w@nk and you're completely over thinking it". I'm sure there's possibly some interrelation at play there, but in the real world I'd be absolutely flabergasted if it made a difference.

I'm basing that on the results I've seen, and the results the program has consistently produced (and yup - they're a part of it, they should be sprints or hill sprints bt I'm still carrying an ankle injury).

I think in your case, getting stronger by having more recovery is a fairly obvious result, but that's not what I'm after as part of this - I wanted to get as lean as I could - which meant up activity levels and reducing kcals.

What you'll see during my next phase of training is the removal of conditioning, a reduction in overall voluime and a return to "traditional" powerlifting style training as I aim to peak at a comp on May 30th.

Hope all that makes sense. Interesting questions tho

Hanley · 13-03-2015 09:16PM

A12, Week 8, Day 5

Serious case of good day / bad day today.

Smashed my benching - hit 120kg x4 EMOM 15 STRONGLY

Got 78 reps of chinz in 15 minutes with 12.5kg strapped on.

And then just had the mankiest shoulder when I went to hit incline DB presses.

Called it a day ther as I had the students in EFPA, was going to return and complete the workout after but opted for soft tissue work and ART instead. Feel better now.

Always wise to cut a single session short to finish a full program strong.

Here's set 1: https://instagram.com/p/0K19nALg5i/

And here's set 15: https://instagram.com/p/0KX7qjrg1s/

I'm still amazed by the bar spped.

Hanley · 15-03-2015 02:16PM

Comp prep time...

A) Squat:
warm ups to 170kg x2
*belt*
200kg 3x2

Bench (all paused):
ended on 130kg 3x2

C) Deficit Pull (off 25kg hex plate):
210kg 3x1 in a belt

Squat https://instagram.com/p/0NtPQ7Lgxa/

Bench:https://instagram.com/p/0NtD5eLgxD/

Dead: https://instagram.com/p/0N0jShLgyW/

Hanley · 16-03-2015 01:27PM

A12, Week 9, Day 1

Pressed strongly... accumulated 48 reps in 15 minutes at 87%. Mostly sets of 4 and 3 reps.

DB pressing was up to 32.5kgs and felt decent for 6s. The curls were up too, and I had to switch to pushdowns for tricep work cos my shoulder's still a bit funky.

Back later for jumps, swings and rows.

Hanley · 16-03-2015 05:15PM

Session 2...

A) NCMJ up to a max:
got to 39in ...which is about 87% of my CMJ right now, so relatively in line

NCMJ w/ 7kg DBs:
24in x3
27in 4x3

C) KB Swings:
40kg x14 EMOM 10 minutes

D) C2:
20s on / 60s off x14 - minimum distance of 103m per round

Here's the jump: https://instagram.com/p/0S09CLLg4g/

High, high stress day. Feel so much better for training.

Hanley · 17-03-2015 01:40PM

A12 Week 9 Day 2

Benched up to 125kg x4 EMOM 15 minutes. Didn't make all 4s but accumulated 52 outta 60 reps.

Shoulder and elbow still a bit achy so inclined pressed and ring row instead of DBs and pull ups.

Good session all in.

First set: https://instagram.com/p/0U4H4Srg-2/

Hanley · 18-03-2015 05:48PM

A) Box Jumps:
up to 42in 3x5

Squat:
warm ups to beltless 160kg x1
*belt*
180kg x1
200kg x1
210kg 2x1
210kg x2

C) Deadlift:
205kg 4x1
*belt*
215kg 3x1, 1x2

D) Weighted Decline Sit Ups:
10kg x10
15kg 2x10

210kg squat double: https://instagram.com/p/0X5WHrLgxT/

215kg deadlift single: https://instagram.com/p/0YE2thrg0c/

And I got some news in the last 48 hours that is probably the biggest honour I've ever received, and makes ALL the **** I've dealt with as a result of powerlifting worth it.

Expect news in the next 48 hours.

Prepare "**** you Hanley" in advance.

Hanley · 19-03-2015 03:21PM

A12, Week 9, Day 4

Somehow pulled off 15x3 EMOM with 80kg on overhead pressing today. That's supposed to be 90% of my 1RM. LOL is all I can say there.

Had to swap out some of the arm work cos my elbows are feeling a bit rough, did constant tension stuff instead.

Good day.

Due 130kg 15x3 EMOM tomorrow, that'll be interesting.

Hanley · 20-03-2015 02:13PM

A12 Week 9 Day 5

Destroyed my bench today... 15 triples with 130kg.

Last one here: https://instagram.com/p/0cfp7gLg-l/

Incline pressed strong too. Good day.

That's about it for the heavy training, Dan Greene seminar Sunday now

Hanley · 21-03-2015 05:04PM

Play Day....

A) NCM Weighted Box Jumps:
8kg DBs x24
8kg DBs 2x27in
8kg DBs 5x3 @ 30in

KB Swings:
40kg x10 EMOM 10 minutes

C) Constant Tempo Arm Work:
8kg DBs curls 3 x45s on
green band pushdowns x45s on
45s recovery

D) YTWL:
4kg 3x5 per position w/ 60s rest

Good sesh. Hoppy.

Hanley · 23-03-2015 10:21PM

Dan Green seminar yesterday... Comments are all the things COH said already in his log... plus pulling "thru" before squatting, setting your shoulders and returning, then squeezing the hands together for more tightness.

He also told me to let my shoulders round out a bit more on my DLs, and to work deficit pulls. So I'll do just that.

Hanley · 23-03-2015 10:30PM

A12, Week 10, Day 1

Jays advice yesterday... "go in, work up to something on the press, then finish the workout if you feel good"

Went in this morning (...early cos I was tutoring all day) and worked up to a heavy press.

Felt like ****e. Didn't bother trying to do the workout. Parked it for later.

But I did Press 92kg, which is a 2kg PR.

https://instagram.com/p/0kHI0srg27

...then I decided to jump in wit the PT group because we were doing a power / weightlifting workshop all day and for the first time in about 5 months my back, ankle and hip were all cooperating at the same time and I said I'd work up a bit and do some light cleans to see what happened.

Started feeling mildly challenging at 130kg, and since I'm already depleted and on < 1,500kcal/day all week I left it there.

As you can see in the vid A LOT of crashing and mis-timing, but very comfortable looking all the same.

https://instagram.com/p/0kwT1sLgwc

...and then I did a quick workout.

A1) OH Press: 50kg 3x6 @ 4010
A2) Seated DB Press: 10kg 3x12 @ 3010
A3) 90deg Lateral Raise: 5kg 3x25 *rest 90s and repeat the round*

B1) CGBP: 50kg 3x6 @ 4010
B2) DB Extensions: 10kg 3x12 @ 3010
B3) Pushdowns: ...some,kg 3x25 *rest 90s and repeat the round*

C1) Barbell Curl: 30kg 2x6 @ 4010
C2) Hammer Curl: 10kg 2x12
C3) Low Incline DB Curl: 5kg 2x25 *rest 90s and repeat the round*

...ran outta time so only did 2 sets of biceps

I think I officially blew my load with Friday's bench workout and just ran the guts outta the program. Photoshoot is on Friday so just tidying things up before then and trying to keep moving. What's done is done at this stage - won't get any leaner in 4 days!

Hanley · 24-03-2015 02:35PM

A12, Week 10, Day 2

...but not really.

Worked up to a paused near max bench - did 150kg and it was pretty solid bar speed wise. It wasn't the most solid looking lift, but i haven't paused bench in months and am under massive amounts of accumulate fatigue, so not too surprising.

Then GBC'd the **** outta myself...

A1) Bench: 90kg 3x6 @ 4010
A2) Push Ups: 3x12 @ 3010
A3) Cable Fly: 3x25

B1) Supinated Pulldowns: 3x6 @ 4010
B2) Pronated Pulldowns: 3x12 @ 3010
B3) C/S DB Row: 10kg 3x25

C1) Incline DB Bench: 30kg 3x10
C2) Ring Row: 3x10

Feel lik boiled ****e.

Can't wait to get this photoshoot outta the way.

Hanley · 25-03-2015 07:52PM

Circa Max Day...

A) NCM Dumbbell Jump:
12.5kg DBs 5x3

Squat:
worked up to 200kg
210kg x1 no belt
220kg x1 with a loose belt (didn't have a screwdriver to tighten it)

C) Deadlift:
worked up to 220kg
230kg x1 no belt
240kg x2 with a loose belt

Jump:

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

Squat:

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

Deadlift:

https://www.youtube.com/watch?v=12xmYulidzA

So obviously still in the midst of the depletion phase before the 'shoot on Friday so reasonably happy there. Nice to move some moderately heavy weight post injury(s).

Tried a new bar set up for the squats that Dan Greene showed me on Sunday and I'm a HUGE fan.