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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

A) SSB
140kg 6x2

Feet Up Bench
90kg x15
97.5kg x15
105kg x12
112.5kg x10
117.5kg x8
122.5kg x6

C) Beltless Deadlift:
240kg 3x2

D) Pause on the way up and the way down DL:
140kg 3x5

Long tough session, felt great.

Very good deadlifting considering I haven't done it in a while. If I compete in the IPF comp in June I've about 11 weeks from today to get ready I think, so time to start planning.

(I already have a plan, but the "plan" is whether to execute it or not)

Hanley

A) SSB
150kg x5
150kg x1, + snap

Something exploded - think it was a rib. Have drugs. Can't sleep. Go away so I can squat.

Hanley

Just benched. Rib feels good enough to squat tomorrow. Might be a bad idea. Might now.

A) Bench (paused)
135kg 5x3 - easy

Spoto Press
112.5kg x8
115kg 3x8

C) Pin Press @ Chest Level
115kg 4x8

D) DB Skulls
17.5kg 4x12

E) Pull Ups
x9, 7, 6

Pretty happy out with the benching considering I was in a hoop on Friday. Think a large part of today's ease was not having anything fatigue from yesterdays skipped assistance day, or Wednesdays missed pin press.

Normal service does not resume next week as I'm away in London Wed-Tue. Bit of a 'mare, but c'est la vie. Will get something done no doubt.

Hanley

Second bite at the cherry on 150kg 5x5 today. I won.

A) SSB:
150kg 5x5 - all ribs remained in place

Double Pause Bench:
60kg x15
70kg x12
80kg x10
90kg x8
100kg x6

Took my stance in a bit on the SSB to try and stay more upright to give the rib as much protection as possible. Felt good. Had to squat today because I've 140 6x2 to do on Monday and 160 4x4 on Tuesday. Gonna miss the best part of a week training because we're off to Tony Robbins in London from Wed-Tues. Excited is not the word for it.

Double pause benching is SO chesty. Need to go +5-7.5kg on everything next week but it was my first time doing it fresh, and for higher reps today so had to guess. Wanna get a good 4 weeks out of it.

Day off tomorrow and back to the grind Monday/Tuesday.

Hanley

A) Dips
+50kg 3x5 - PR

Fat Bar Close Grip Bench
125kg 3x6

C) Skulls
57.5kg 3x6

D) SSB Squat
140kg 6x2

Gonna be away from Wed-Tues so tryna get as much work done over the next couple of days as possible, even if its 1/2 workouts.

Have 160kg 4x4 on the SSB tomorrow and I'm NOT looking forward to it.

Hanley

A) SSB
160kg 4x4 - wahooo

Feet Up Bench
102.5kg x15
107.5kg x12
115kg x10
120kg x8
125kg x6

Really good day of training and coaching.

Off to London in the morning for 4 days with Tony Robbins.

Cannot even begin to explain how excited I am about that.

EDIT: https://www.instagram.com/p/BD039vIrg7r

Hanley

Just back from UPW London 2016 w/ Tony Robbins. INSANE 4 days. Not live changing, but paradigm shifting. The next few months of training will be "get **** done" so new bench program started this morning.

A) Bench:
65kg 10x10 going EMOM for 10

Dips:
40kg 4x8

C) CGBP:
100kg x15
102.5kg x10
105kg x8
107.5kg x7
110kg x6

D) Pull Ups:
BW 5x5

E) Barbell Row:
60kg 4x12

Overshot the CGBP a bit - will keep most of those numbers for next week and get my reps in. Pumpy day.

Hanley

Bench 2/16

A) Bench:
72.5kg x10 reps EMOM 10 minutes

Incline Bench:
70kg x15
80kg x15
85kg x12
90kg x10
95kg x8
100kg x6

C) DB Skulls:
17.5kg 4x10

D) Pull Ups:
+10kg 9x2, 1x5

Good day.

Benching moves to 80kg next. Inclines can go up 2.5kg or so ech week for the next fwe weeks.

DB extensions will go to 4x12 before heading to 20kg 4x6-8.

Pulls ups are heavy today, and volume on other day. So will do 10kg 10x3 next, then 10x4 and probably head back to 15kg 10x2 from there and repeat.

Hanley

Was up @ 5am to lash sh*t into my accountant and train before flying to London... Ddi this morning's session in FlyeFit

A) Bench:
80kg 10x10 going EMOM

CGBP:
90kg x15
95kg x12
100kg x10
105kg x8
110kg x6

C) DB BP:
40kg 4x10

D) Pull Ups:
4x6

Forgot I didn't have chalk or wrist wraps at home so today was so ghetto raw.

Good sesh nonetheless and happy to get it done.

Currently typing this from one of the Dublin Airport bars...

Hanley

A) Bench:
87.5kg x9, 10 rounds going EMOM - that was tough

Incline Bench:
82.5kg x15
87.5kg x12
92.5kg x10
97.5kg x8
102.5kg x6

C) DB Extensions:
17.5kg 4x12

D) Pull Ups:
+15kg 9x2, 1x3

Good day. Tired from travelling yesterday - was in London to see Gary Vee. INSANE. Off to Dingle today (typing this in the car) so trained at 7am.

Benching was tough as heck. Most reps paused, some not on the 8th-10th set. 95kg x8s next week should hopefully be ok. At least I think its 8s. I hope it is.

Inclines were VERY strong. Took a 15 minute break after the benching to teach one of our new coaches the finer points of deadlifting.

DB extensions and pull ups were fulfillingly tiring.

Hanley

Trained in WK Fitness with COH et al

A) High Bar Squat:
up to 170kg 2x1

Deadlift:
up to 220kg 3x1

C) Playing about:
x lots

Hanley

A) HB Squat
140kg 6x2

Deadlift
155kg 6x2

Done @ WK Fitness.

Think I'll move to Dingle.

Hanley

Bench 5/16 (..i think)

A) Bench:
95kg x8 EMOM 10 (80 total reps!)

Dips:
45kg 4x8 Big PR - no idea how

C) CGBP:
92.5kg x15
97.5kg x12
102.5kg x10
107.5kg x8
112.5kg x6

D) Pull Ups:
Bodyweight 5x7

E1) Band Pushdowns:
Green 3x20

E2) DB Curls:
12.5kg 3 x reps

Serious day today. Was F*CKED getting up this morning. Real bad. Went for a coffee after the morning class, came back in and hit my workout at 9 and got thru strong.

The first 7 sets on the bench were all paused, and then it slowly started to transition to T&G. Felt tough but also out to max legal grip now to my chest is taking a pounding. Have noticed serious chest gains recently.

The dips are staggering. Last month I was celebrating 50kg x5s. This month 50 will go for 8s.

CGBP was better today, and pull ups felt very very strong. Was SHOCKED when I'd done my first set of 7 and was all like "ehhh ok... that shoulda been MUCH harder".

Right elbow's a bit grumbly so bringing in some arm work to make sure all stays good.

Hanley

Here's the 170/220 from Saturday.

Significant upper body gains over the last 6 months.

https://www.instagram.com/p/BEih6eYrg2b

And here's the second set of 45kg x8 today

https://www.instagram.com/p/BEnfTu3rg1_/

Hanley

A) Squat (HB, no belt, no breakfast)
140kg 6x3

Hanley

A) Bench:
100kg x8 EMOM 10 minutes - first rep of each set long pause

Incline Bench:
85kg x15
90kg x12
95kg x10
100kg x8
105kg x6

C) DB Skulls:
20kg 4x6

D) Pull Ups:
+15kg 5x3

Really good bench day today. First time benching in the evening in a while and felt much better for it.

Tres excited to see if the bench keeps climbing. Incline bench continues strong - will add another 2.5kg each side next week. A few more weeks of this and I'll be near PR levels under fatigue.

Skullls were rocked solid. 8s next time for sure. Triceps getting strong.

Pull Ups will go to 10 sets next week. Then probably to 15kg 5x4, and then possibly onto 10x4 or 20kg 10x2.

Mellor

Hanley wrote: »

Here's the 170/220 from Saturday.
https://www.instagram.com/p/BEih6eYrg2b

Very nice squat Hanley.

I've been working on high bar lately. Struggling a little tbh. I feel like I'm going almost too low, and ending up in a mechanically disadvantageous position.
I've also been training flexibility, which I think has reduces tension in the hole and moved my stretch reflex.

Hanley

Mellor wrote: »

Very nice squat Hanley.

I've been working on high bar lately. Struggling a little tbh. I feel like I'm going almost too low, and ending up in a mechanically disadvantageous position.
I've also been training flexibility, which I think has reduces tension in the hole and moved my stretch reflex.

TY. Lots of work to do to bring it back to acceptable levels for me, but my only goal over the next 8 weeks is to train lower body consistently and let the chips fall. Bench is my priority at the mo because it's easy to train, low stress and lets me get other sh*t done during the day.

Hanley

A) Deadlift
155kg 6x3

Did some broad jumps before hand, but that was about it.

Hanley

A) Bench:
105kg x7 EMOM 10 - total reps = 70

Dips:
+50kg 2x8 - LOLOLOLOL PR CITAAAY

C) Close Grip Bench:
95kg x15
100kg x12
105kg x10
110kg x8
115kg x6

D) Pull Ups:
5x8

E) Squat:
140kg 6x4

...that was an odd day. Started out feeling crap, dreading the bench as I knew I was tired and it would suck. It sucked, but I got thru. Down to 6s at 110kg next which despite being heavier should be easier.

Dips were fab. Very tired at this stage from painting / pulling **** apart in our house, so did a deal with myself to get 2 sets this week, and 4 sets next week before moving on to 55kg. They're getting so strong, it's awesome. This prep cycle is being good to me.

CGBP was grand - will add 2.5kg to each again.

Pull ups continue to surprise me. They were MUCH easier again today. Sets of 8 were absolutely no problem at all. 9s next.

...and I finally started to feel good at that point as I fed off the energy in RevFit so decided to play catch up and get my squats done. Will prolly do similar with my DLs later and just beast em out.

Hanley

A) Bench:
110kg x6 EMOM 10 - 60 total reps
*first rep of each paused

Incline Bench:
87.5kg x15
92.5kg x12
97.5kg x10
102.5kg x8
107.5kg x6

C) DB Skulls:
20kg 4x7

D) Pull Ups:
+20kg 10x2

Thought I only had 105 x6s today. Then realised it was 110 and got REAL pissed. Made it thru ok in the end.

Incline's were good. Hard enough this week. +2.5kg again next week.

Will look for another rep on the DBs and pull ups next week.

Hanley

A) Bench:
110kg x6 EMOM 10 - 60 total reps
*first rep of each paused

Hanley

A) Bench:
115kg x5 EMOM 10 - total reps = 50

Dips:
+50kg 4x8 volume PR

C) Close Grip Bench:
97.5kg x15
102.5kg x12
107.5kg x10
112.5kg x8
117.5kg x6

D) Pull Ups:
4x8

Good day.

Bench was a bit easier today due to lower reps. Paused first reps again. But elbow is grumbly.

Dips were great. Very happy to get 4x8. Next progression will be 55kg 3x6, 2x8, 4x8 over 3 weeks.

Close grip will continue to climb +2.5kg per set for the next 4 weeks or so, regardless of reps, but gunning for 15/12/10/8/6.

Pull ups to 5 sets next week.

Hanley

A1) Barbell Row: 60kg 3x6 @ 3030
A2) Vogelpohl Pulldown: 43kg 3x12

Seated Cable Row: 4x10 w/ 60s recovery

C) ITYW: 2kg 3x5 each position

D) Low Incline DB Curls: 10kg 3x12 w/ 60s recovery

E) Preacher Curl: 12.5kg + bar 3x10 w/ 60s recovery

F) Tempo Cable Curl: 17kg 3x10 @ 3030 w/ 60s recovery

Early morning sesh to get my day going. Will be adding a few of these in now that we live < 10 minutes from FlyeFit Airside.

Hanley

FRIDAY:

Squat: 140kg 6x2

Deadlift: 155kg 6x2 - double overhand, for the LOLZ

Hanley

Missed the 140 6x4 and 155 6x4 deadlifts from during the week in the log too.

140kg 6x5 on squats and 155 6x5 on deadlifts to come too.

Hanley

A) Bench:
120kg x5 EMOM 10 - 50 total reps
*first rep of each set paused

Incline Bench:
90kg x15
95kg x12
100kg x10
105kg x8
110kg x6

C) DB Extensions:
20kg 4x8

D) Pull Ups:
+20kg 5x3

Bodyweight's at 101.9kg in training gear with shoes. Even after a stag weekend. Good signs.

Tapering down towards 95-97kg in an effort to lean out and not look like a fat mess.

TRaining was good. 125k and 130k x4s should go. The 135 x4, 140 x3, 145 x3 and 150 x3s will be VERY interesting tho.

I think with the way training's going I might be in for an outside shot of a 150 x5 paused 5RM at the end of this cycle which would indicated 176kg as a theoretical max. I'm not insane enough to expect that, but with a peaking cycle under my belt, there might be an effort at 170 before we travel in august.

Inclines up 2.5 next time. Extensions go to 9 reps. Pull ups to 8x3, and then 5x4.

Back and biceps tomorrow, along with some squatting and deadlifting.

Hanley

Just checked this bad boy out to see how I'm doing...

http://strengtheory.com/your-drug-free-muscle-and-strength-potential-part-2/

Gives theoretical numbers of:

84.8kg LBM
96kg @ 12%
Squat: 282
Bench: 190
Deadlift: 300
Total: 772

Goals?

Hanley

Today's training:

https://www.instagram.com/p/BFd6qb8rg2i

Hanley

A) Vogelpohl Rows: 36/43/50/57/64 x12

Seated Cable Row: 52 3x10

C) C/S Row: 20kg 3x8 @ 3030

D) ITYW: 2kg 3x6 e/p

E) Low Incline Curl: 10kg 4x12

F) Cable Curl: 18 3x10 @ 3030

G) Seated DB Curl: 10kg 3x10

Looks after the little guys because they make the big guys tick.

Improving all around jackedness and health in my elbows and shoulders with this sorta work.

60s between all sets. Nothing pushed INSANELY hard. But all feeled with many feels.

Warmed up with some rotational t-spine work, roll overs and arm bars. Nice way to get moving @ 545am.

Squat/Deadlift later.

Food has been on point the last week, and energy is so much better as a result.

Current bodyweight about 102kg in clothes.