The Miseducation of Jimbo Slice

Hanley · 12-08-2015 01:53PM

LuckyLloyd wrote: »

24 weeks? How does a training cycle over such a long period look? A couple of mini peaks?

I don't know.. Not my job to figure that out now.

I'd say 2x 12 week cycles.

Hanley · 12-08-2015 01:58PM

207.5kg squat: https://instagram.com/p/6QJxPVrg-a/

135kg bench: https://instagram.com/p/6QOBGjLg2E/

230kg deadlift: https://instagram.com/p/6R6Jxmrg3I/

oq4v3ht0u76kf2 · 12-08-2015 02:33PM

Hanley wrote: »

Saw some great lifting and foolishly engaged in a race to 700kg bet with a couple of other lifters. Hence the pressure to get going again.

That flight is going to be insane. Especially if Barry makes the jump to 105.

Hanley · 12-08-2015 07:22PM

Nikolas Raspy Pool wrote: »

That flight is going to be insane. Especially if Barry makes the jump to 105.

**** Barry.

Hanley · 26-08-2015 03:38PM

Whopper update coming.. playing catch up.

Have everything written down since my last sesh.

Other things happened;

> Greg Nuckols
> Dingle
> Danny's seminar
> Eamon's seminar
> Brain gainz

Hanley · 20-09-2015 10:15PM

Have all my recent workouts recorded in my training journal - first time I've had one in years. Mostly cos I have shelves in the gym, and because the training is so ****ing confusing and volume-ess that remembering it all would be impossible.

Will take pictures of each page and upload shortly to keep my unbroken 5 year streak going.

Here's some recent training lifts;

200kg no belt pause squat
https://instagram.com/p/7yEhBHrg2m/

145kg pause bench
https://instagram.com/p/7nrShQrgyO/

240kg beltless DL
https://instagram.com/p/7FuCfELg_J/?taken-by=revfit

Hanley · 20-09-2015 10:15PM

Have all my recent workouts recorded in my training journal - first time I've had one in years. Mostly cos I have shelves in the gym, and because the training is so ****ing confusing and volume-ess that remembering it all would be impossible.

Will take pictures of each page and upload shortly to keep my unbroken 5 year streak going.

Here's some recent training lifts;

200kg no belt pause squat
https://instagram.com/p/7yEhBHrg2m/

145kg pause bench
https://instagram.com/p/7nrShQrgyO/

240kg beltless DL
https://instagram.com/p/7FuCfELg_J/?taken-by=revfit

Hanley · 24-09-2015 06:39PM

145kg x2 @9 paused bench. First rep was butter. Second rep was magarine.

https://instagram.com/p/8ApIwwrg1I/

240kg x2 @8 deadlifting - felt very very good today. Nearly stopped after 1 to put more weight on, but as I'm still sick, I was being conservative.

https://instagram.com/p/8AuRmkLg8Y/

Hanley · 28-09-2015 09:00PM

An embarrassingly sloppy 230kg x1 @9 squat after a beautiful 220kg x1 @7

https://instagram.com/p/8LpAsvLg3W/

Same story with the bench, first time with 150kg as a training weight in a while x1 @9, after a very very comfortable and easy 140 x1 @7

https://instagram.com/p/8LulZcLgxe/

Hanley · 30-09-2015 06:49PM

Strong 250kg x1 @8 today to give me an estimated PR training total of 675kg.

(Which is up from 651kg 2 months ago)

Wilks has jumped from 401 to 409 (estimated) over that time period too.

About 9 weeks left until All Ireland's now.

Hanley · 05-10-2015 03:27PM

Strong Day

215 x2 beltless
https://instagram.com/p/8dFz2uLgx2/

225 x2 w/ belt
https://instagram.com/p/8dIQomrg1v/

Lizzy psyched me up
https://instagram.com/p/8dHpElrg0w/

Then, 232.5 x1 w/ belt
https://instagram.com/p/8dQ95uLg0L/

Hanley · 05-10-2015 10:15PM

Aaaaand a great 150kg comp bench today x1 @8

Has me in the 160+ estimated max range for the first time.

https://instagram.com/p/8dll-rLg8o/?taken-by=revfit

Currently carrying 247.5 / 162.5 - if I can replicate or beat last weeks DLs performance it'll get me into the mid 680s estimated total.

700 may be a bit far for this All Irelands in December, but I'll give it a lash.

255 / 162.5 / 282.5 would get me there, but that's looking.. eh.. ambitious.

Hanley · 12-10-2015 09:13PM

Got killed by Christian Thib all day.

Learned loads.

Like this:

https://instagram.com/p/8vjx9urg7h/

And then made a balls of some squats, like this:

https://instagram.com/p/8v9FCBLg1R/

And then killed my benching and hit 155kg for only like the 3rd time ever, but crushed it so hard that 160+ woulda gone today.

https://instagram.com/p/8v8u2aLg0e/

Hanley · 10-11-2015 05:08PM

Squat:
235 x1 @9

https://www.instagram.com/p/96AONWrg3v/

Bench:
160 x1 @8.5ish

https://www.instagram.com/p/96Ggu7rgyq/

Been beat the **** the last 2 weeks and having a really hard time of it.

Got a couple of great deep tissue massage over the weekend to iron out legs and pecs.

Turns out my program was set up to peak this week instead of at All Ireland's in December.

The good news is the peak worked.

The bad news is I'm now freaking out that I won't hold my strength. Mike assures me the program has been mod'd to get me there ok.

Looking back on the vids, I woulda fancied a go of 235x3, and 165+ today.

Sitting at 102 after training and full of food and water. Means I'm around 101 morning weight.

...or only half way towards filling out the 105s.

FML.

Hanley · 11-11-2015 01:50PM

The good times roll.

270kg x1 @9.5 on the deadlift today.

Never felt like I was gonna miss it. Definitely coulda stacked at least 5kg more on. Felt groggy as **** pre-workout, but got stuck in with a workman-like attitude (avoided any massive mental arousal) and it moved pretty nicely.

Estimated total for the week off those lifts is 692.5kg.

Hopefully the peak keeps moving and I get a chance to take a run at 700 on December 5th.

All Irelands are a "nothing" comp in the sense that I won't win the 105s unless Michael bombs, and there's nothing really at stake other than PRs and wilks. So I'm free to take risky attempts i'd avoid otherwise.

https://www.instagram.com/p/98WPTqrg2J/?taken-by=revfit_james

Hanley · 01-12-2015 09:21PM

Went to Paris... Played in Disney... Had dinner in the Eiffel Tower... Went to Cirque du Soleil... Had a great time

https://www.facebook.com/hanley.james/videos/10153661682810115/

Hanley · 01-12-2015 09:21PM

Openers done for the comp this weekend....

Still torn between going nuts and taking big attempts, or smashing another 9 for 9 day.

Looked back at my training log and have missed one single lift (the last rep of a 10RM bench) since March....

...so might be nice to keep the good roll going and build strong towards nationals 2016.

https://www.facebook.com/hanley.james/videos/10153672598525115/

Hanley · 02-01-2016 05:38PM

** SAVING THIS SPACE FOR A RUN THRU OF MY RTS WORKOUTS **

Kept them all in a journal so will just open it up and flick thru on video since there's too many to write.

Hanley · 02-01-2016 05:39PM

Next 8 weeks = straight linear

A) Linear periodised main movement
B/C) 1 or 2 big compound assistance movements that hit my weakpoint in that lift
D-E) something isolation-y

The rough plan As)

start @ 70% 3x8-10, 1xAMRAP (+5kg/week bench / +10kg/week squat and DL)

So:

70% 3x8-10 (assume +1xAMRAP for all weeks, expect on DL)
3x8-10
3x6-8
3x6-8
3x4-5
3x4-5
3x2-3
3x2-3

Hanley · 02-01-2016 05:39PM

A) Squat (with belt):
160kg 3x8, 1x15

HBBS Paused:
100kg 4x8

C) 45deg Hyper:
3x15

That was very very horrible. Wanted to do some more assistance but couldn't stand up. Work capacity hurry up!

Hanley · 02-01-2016 05:41PM

A) Bench:
110kg 3x10, 1x14

Bench w/ chains:
80kg x8
85kg 3x8

C) Rack Press:
80kg x8
90kg x8
100kg 2x8

D1) Neutral Grip Chins:
3x5 @ 3010

D2) Bent Over Row
60kg 3x10 @ 2111

E) Serrano Press:
2.5kg 3x12

That was a really nice workout.

oq4v3ht0u76kf2 · 02-01-2016 07:10PM

Hanley wrote: »

E) Serrano Press

Hanley · 07-01-2016 11:26AM

A) Deadlift (no belt):
180kg 2x5, 1x10

Deficit Deadlift:
100kg x8
120kg x8
140kg x8

C) Snatch Grip Block Pulls:
140kg 3x8

Plan is basically to add 10kg to everything each week for the foreseeable future and give myself a bit of a chance not to hate deadlifts again. Will probably lower some of the reps a tad as I go on...

If I end up on something like 240 2x2, 1x3-5 I'll be a happy bunny.

Hanley · 10-01-2016 12:14PM

A) Bench:
115kg 3x10, 1x11

Bench w/chains:
90kg 2x8
85kg 2x8

C) Pin Press #11:
105kg 4x8

D1) Chinzz:
3x5

D2) Bent Over Row:
65kg x10 @2111

E) Alt. Arm Serrano Press:
2.5kg 3x10

Aiming for a couple of weeks at 8s next - 120, and then 125 hopefully before heading to 6s.

Hanley · 10-01-2016 12:15PM

A) Squat (with belt):
170kg 3x8, 1x10

High Bar Pause Squat:
110kg 4x8

C) 45deg Hyper:
10kg 3x15

Gross. Will try to bump volume and add another exercise next time.

Probably try for 180x8s next week too.

Hanley · 10-01-2016 09:56PM

Since switching back to this style of training, even though I feel MISERABLE during the sessions cos it's so tiring, I'm recovering a lot better and MUCH more excited to train again at my next session.

..instead of dreading the slog of every single one.

There's notthing wrong with DUP, and I think it's probably the best way to get strong, it jsut doesnt' fit my circumstances right now.

Hanley · 13-01-2016 09:04AM

A) Dips:
20kg x8
24kg x8
28kg x8
32kg x8

Speed Pull:
170kg 10x1 EMOM

C) Bent Over Row: (over hand, w/ straps)
80kg x8
90kg x8
100kg x8
102.5kg x8

D) Close Grip Incline Bench:
80kg x8
90kg x8
95kg x8
97.5kg x8

E) Farmer Walks:
>> skipped yesterday, as DL'n today

Assistance day here to include all the things I've ignored and could be stronger on. Am confident that as they movements increase, they'll help support my main lifts.

Today I just wanted to establish weights for next week and onwards as i'd no idea where to start. Will be performing sets across at the top weights from this week next week.

Hanley · 13-01-2016 11:38PM

A) Deadlift (no belt):
190kg 2x5, 1x12 - that might be a PR

Deficit Pull:
110kg x8
130kg x8
150kg x8

C) Snatch Grip Block Pull:
150kg 4x8

Very good session.

Deadlifting felt awesome fantastic.

Pretty sure that the 190 is a PR. I know for a fact I haven't done more than 200x11 and right now beating that's looking good for next week.

Will continue to bump the B and C up 10kg per week.

Hanley · 15-01-2016 10:56PM

A) Bench:
120kg 3x8, 1x11

Bench w/ chains:
92.5kg 2x8
90kg 2x8

C) Pin Press:
110kg 4x8

D1) Neutral Grip Chins:
3x6

D2) Bent Over Row:
67.5kg 3x10 @ 2111

Good day. Strong bench. Take a rumble off 125x8s next week anyway!

Hanley · 16-01-2016 06:17PM

A) Squat:
180kg 3x8, 1x10

Pause Squat 2s HB:
120kg 4x8

C1) GHR
3x6 @ 3019

C2) 45deg Hyper
10kg on shoulders 3x1

Very good day. Hip feels **** but squats felt good.

Hopefully look for 190x8s next week.

The Miseducation of Jimbo Slice

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