The Miseducation of Jimbo Slice

FunkZ

Malteaser! wrote:

You are an actual beast!!

Too right!

Hanley wrote:

165kg x1

Jaysus man that's incredible! I know/knew a guy who can bench 120 and I never thought anyone would be able to bench than that. How long have you been lifting weights?

Money Shot

Hanley wrote:

First day back in the gym since I got back from Greece today. Decided I wanted to test and see where my shirted bench was at.

You're training seems to be going very well - great lifting - tis weird, I find a week off can sometimes get me over a plateau, when I expect to be down. Maybe it's the extra weight from a weeks indulgence:D

Can I just ask how much 'extra' the shirt gives you. I've never worn one, but have spoken to powerlifters before who have said that they give you a fair bit of extra poundage and give you the confidence to attempt weights you otherwise wouldn't go near. One guy always wore one, for every training session too. I suppose it makes sense if you're using it in a competition, you should be training in it as much as possible.

What is the current take on these shirts - I assume as they are legal in all or most powerlifting competitions, and everyone has to wear one to compete at the same level ?

Hanley

First day back squatting today and I had to do it in Total Fitness Castleknock since Hercs closes at 7 and I don't get in from work til about 6.30 (shock, horror!!). The weight room's pretty good tho and seperate from the main gym area so it could have been worse.

Anyways;

Bench:
60kg x6
80kg x6
100kg 2x6

Beltless Squats:
60kg x5
80kg x5
100kg x3
120kg x3
140kg x10

Pause Front Squats:
60kg x3
100kg x3

Hypers:
bw x6
10kg x6
15kg x6
20kg x6
30kg x6
37.5kg x8

Dumbbell Rows (Kroc rows, no straps):
30kg x15
42.5kg x30


Absolutely delighted with the squats. HUGE PR there, my previous best beltless was 6 reps. Obviously I didn't test my max, but Sheiko put A LOT onto my squat. I probably woulda gone 180kg+ beltless today, so 10-15kg extra I guess.

The rows were done without chalk as well since the gym doesn't allow it. Another big PR tho.

Things are going well.

Hanley

Money Shot wrote:

You're training seems to be going very well - great lifting - tis weird, I find a week off can sometimes get me over a plateau, when I expect to be down. Maybe it's the extra weight from a weeks indulgence:D

Can I just ask how much 'extra' the shirt gives you. I've never worn one, but have spoken to powerlifters before who have said that they give you a fair bit of extra poundage and give you the confidence to attempt weights you otherwise wouldn't go near. One guy always wore one, for every training session too. I suppose it makes sense if you're using it in a competition, you should be training in it as much as possible.

What is the current take on these shirts - I assume as they are legal in all or most powerlifting competitions, and everyone has to wear one to compete at the same level ?

The week off's a big help because it allows your body to rest up and return to full power (and then some).

The shirt issue's a tricky one. For me, the simple answer is aboot 20-25kg.

Complicated answer... depends on the shirt. One of the original Inzer Blasts, maybe 5kg. The new single ply Titan's and Inzers... 20-90kg depending on lockout strength and technique. Double poly and double denim... 100-150kg but only guys benching 250kg+ can realisticly expect to use them.

The shirt isn't a magic bullet and it takes ALOT of work to get good in one. They're alot of fun tho. They also help protect your joints a huge amount (I don't feel near as beat up after a 1rm attempt in a shirt as I would in a tee).

Lots more to add but I'm falling asleep at the keyboard here. I'll update this tomorrow.

yomchi

Just checked out those vids, dude thats anawesome weight to be putting across your shoulders! You make it look easy. Keep up the good work, drop by when ever you get a chance.

Jon

Hanley

Total Fitness again tonight

Pull ups:
2x6 (just to wake the body up)

Deadlifts:
60kg x3
110kg x3
140kg x3
160kg x3
180kg x3 (lost my grip, fatter bar than normal, no knurling and no chalk = ugh)
180kg 2x5

Speed Pulls (done like they should be):
140kg 8x1 (60 second rests)

Pull ups:
bodyweight 3x8

Bent Over Rows:
60kg x10
80kg x10
90kg x10

Power Shrugs:
70kg x10
100kg x10
130kg x10
150kg x10
160kg x15

Barbell Curls:
20kg x8
40kg x6
45kg x6
50kg x6

Standing Dumbbell Curls:
15kg 3x15
180kg 2x5

There was a fair bit of work done in the gym today. I'm trying to work with higher reps now for the next 3 weeks just to build some endurance up before I go back at Sheiko again.

So far so good.

And the best part about today is that it was done 48 hours after a brutal squat session.

Feeling strong.

yomchi

how come you're not in Hercs dude?

Hanley

Jon wrote:

how come you're not in Hercs dude?

I'm working full time for the next 2 months as part of an internship program for college. I leave my gaff about 7.50am in the morning and don't get home til like 6.45pm. Downstairs in Hercs cloeses at 7pm and trying to train upstairs would be WAY too much hassle.

TF's open til like 10 and it's decent enough so it's just what I have to make do with for now.

Malteaser!

and this way you get to train with mmmeeeeeeeeeeee!!!

Hanley

Malteaser! wrote:

and this way you get to train with mmmeeeeeeeeeeee!!!

Please, you get to train with ME.

yomchi

Hanley wrote:

I'm working full time for the next 2 months as part of an internship program for college. I leave my gaff about 7.50am in the morning and don't get home til like 6.45pm. Downstairs in Hercs cloeses at 7pm and trying to train upstairs would be WAY too much hassle.

TF's open til like 10 and it's decent enough so it's just what I have to make do with for now.

Yeh its not a bad spot, you might bump ito Eamonn up there some evening

Hanley

Jon wrote:

Yeh its not a bad spot, you might bump ito Eamonn up there some evening

Yeah, I'd say I will.

I was actually talking to a couple of older lads who used to train in Hercs and they were saying Ger O'Grady trains in TF now a days too (as in IPF world champion Ger O'Grady!).

It would appear they're are some terribly strong guys up there.

Hanley

Back in Hercs today. A welcome break after a weak of total fitness.

Bench:
60kg x3
100kg x3
110kg x2
120kg 2x3
105kg x8

2 Board Press w/ chains*:
100kg x5
105kg x5
110kg x3

Seated Dumbbell Press:
25kg 3x12

Chest Supported Row:
100 x8
110 x8
120 x8

Face Pulls:
4x15

*The chains weigh about 10kg a piece on the top end (so 110kg +20ish kg)

My bench is definaely coming along. The extra bit of weight I'm carrying certainly seems to help.

Triceps and grip work to come later on tonight.

Hanley

Training part deux tonight.

Hypers:
unweighted 3x20 (to get the bloood flowing)

Skull Crushers:
20kg x10
30kg x10
40kg x10
45kg 2x10

Rolling Dumbbell Extenstions:
15kg 3x12

Pushdowns:
2x20

Plate Pinches:
2 5kg's (smooth side out) 2x40 seconds
2 5kg's with a 1.25kg sandwiched in the middle x40 seconds R, 39 seconds L

Barbell Holds:
110kg x6seconds
140kg x6 seconds
150kg x6 seconds
160kg x20 seconds

My grip's gonna have to start to come up now so I'll be training every Sunday night for the foreseeable future. I reckon a deadlift willl last no more than 6 seconds, and that's why I'm doing 6 second holds. If I can work up to 200kg for 6 seconds with no chalk over the next 4 weeks I'll be very happy.

Hanley

TF was JAMMERS last night. Pain in the bloody arse.

Beltless Squats:
60kg x3
100kg x3
120kg x3
145kg x8
145kg x6

Hypers:
BW x10
10kg x10
20kg x10
30kg x10
35kg 3x10

Standing Cable Crunches:
5x6

Leg Raises: (Legs going above head level)
3x12

Short but brutal.

Hanley

Kicking ass and taking names.

Deadlift:
60kg x5
100kg x3
140kg x3
170kg x3
190kg x6

Speed Pulls:
140kg 8x1

Chins (well "noses"):
bodyweight 5x8

Bent Over Rows:
60kg x10
80kg x10
90kg 3x10

Dumbbell Rows (Kroc's):
27.5kg x20
45kg x20

Power Shrugs:
100kg x6
140kg x6
170kg x8

In other news my exam results FINALLY arrived today. Last year I failed Financial Accounting 4 (but woulda averaged a 2.1 if I'd even managed to pass the class) and decided against sitting the repeats cos I wanted a year to get my head in check, achieve some personal goals and get ready for the final push into 3rd year.

Here's what I wanted to do;
-Get a 1st class honour in Financial Accounting 4 as a way of saying "fcuk you" to the subject. (I got 80%, more than double what I got last year)
-Learn to drive
-Learn to cook
-Get some experience working in a real accounting firm/investment bank
-Set more powerlifting records

All I can say is check, check, check, check and motherfcuking CHECK.

What a year.

ali.c

congrats on reaching your goals! Obv all your hard work and determination paid off:D

tribulus

Nice one man, are you TnGing the heavy pulls now or sticking to deadstop?

Hanley

tribulus wrote:

Nice one man, are you TnGing the heavy pulls now or sticking to deadstop?

Deadstops all the way dude. I wouldnt have it any other way.

Hanley

Bench:
60kg x3
100kg x3
120kg 2x3, 1x4

4 Board Press:
100kg x3
130kg x3
140kg x3
145kg x3
150kg x0 (touched way high and nearly dumped it on my neck)

Seated Dumbbell Press:
30kg 3x10

Bent Over Lateral Raises:
15kg 3x12

Chest Supported Rows:
100 x8
120 3x8

Bit of a sh!t buzzzz today. Wasn't feeling very great, still hit a good few PRs tho (I detest saying I got PR's on things like Chest supported rows and sh!t like that, it sohuld be reserved for the big lifts).

Hanley

Hips were seriously in the sh!ts today cos I wasn't properly warmed up. I only got into it when I hit my first top set. The ones before were pure agony.

Squats: (all taken way deep, even by my standards)
60kg x5
90kg x3
110kg x3
*belt on*
130kg x3
150kg 3x6

Ultra wide stance (think WPO) squats:
100kg 2x6

Leg Curls:
worked up to the stack 2x12

Hanging leg raises: (legs going OVER head height)
5x6

Fcuk.

tribulus

Hanley wrote:

Ultra wide stance (think WPO) squats:
100kg 2x6

How high were they lol!

Great work on the squats, expecting big things come Novemeber.

Hanley

I think outta the 12 reps, 2 MIGHT have passed. You can really feel the explosion out of the bottom tho. It's a really sudden thing, it's not like with normal stance squats where the speed builds up. It's like you're a rocket taking off.

I'm actually doing them to improve my sumo start. Hopefully I'll work up over hte next couple of weeks with them and see where it takes me. I figure my quads are stronger than ever so once I can bring my hips and Pchain up some more I should even more carryover come comp day.

The big trick now is to stay injury free!

Hanley

A couple of quick update pics. 95kg in em

Hanley

Since my appendix is threatening to jump out thru my abs any day now I decided an easy session was probably in order. I just wanted to work up to an easy 3 sumo to see what how my body was feeling.

Sumos:
60kg x3 (sh!t that was TOO fast)
100kg x3 (ummm is there any weight on the bar?)
140kg x3 (goddamnit why are these so easy?)
160kg x3 (why hasn't the bar slowed down yet?)
180kg x3 (**** it, there goes my easy session)
190kg x3 (alright that was a hard enough one, huge PR tho. Maybe I should leave it there, nah fcuk it. I'll see if I can pull 200 for 3)
200kg x5 (oops... why do I always have to try and kill myself??)

Speed pulls (convo):
140kg 6x1

"Noses":
bodyweight 3x10

Seated Cable Row:
90kg 2x12

Face Pulls:
32.5kg x12
37.5kg x12
45kg x12
52.5kg x12

Barbell Curls:
20kg x12
40kg x12 (fcuk it, I quit today was supposed to be an easy one, better not push myself)



All I can say is goddamn. I honestly cannot believe I pulled 200x5 sumo today. It's now stronger than my convo pull. The times they are a changing...

Hopefully I'll get op'd on Tuesday and be back to build up to the worlds in 2-3 weeks...

tribulus

Did you just mix ME with DE stuff...tut tut

j/k

That's nasty stuff, and with just a belt.
Then add in a suit (bodyweight depth lol) and it's getting a bit nuts.

I may have to come over in November, reflected glory and all that

Hanley

Stall it over for the buzz! It'll be great craic.... Besides I need someone to dress me (would anyone but a powerlifter get that?)

I'm actually shocked at how well speed pulls are helping. I think those in co-op with my squat taking a bit of a jump have pushed my sumo thru the roof. I'm confident I'd go 220+ raw right now.

Hanley

Bench:
60kg x5
80kg x5
100kg x5
120kg x5 (FINALLY!)
107.5kg x8
107.5kg x6

2 Board Press w/ chains:
100kg +a chain aside 3x6

Seated Dumbbell Press:
30kg 'bells x11, x10, x8

Bent Over Lateral Raises:
15kg 'bells 3x15

Skull Crushers:
40kg x8
45kg 3x8

Rolling Dumbbell Extenstions:
15kg 'bells x12, x10, x9

Solid little session. Bloody dead now.

Malteaser!

Hanley wrote:

Stall it over for the buzz! It'll be great craic.... Besides I need someone to dress me (would anyone but a powerlifter get that?)

*raises hand and waves frantically* i do, i do!!!

oh and btw, great work on the bench today!!! Scotland isn't gonna know what hit it!!

Hanley

Malteaser! wrote:

*raises hand and waves frantically* i do, i do!!!

Meh.. you're like an honourable powerlifter these days!!

Carefull being so eager or you might end up helping me wrap my knees!

Hanley

My hips were saying no again today. They're definately tight cos I'm being pulled forwards when I front squat and that NEVER used to happen.

Front Squats:
60kg x5
80kg x3
100kg x3
110kg x3
120kg x3
130kg x3 (big PR right there)

WPO stance squats:
100kg x6 (and my hips said leave us alone)

RDLs: (each rep started from the floor so it was like a deadift and THEN rdls)
60kg x10
100kg x6
140kg x6
160kg x6
170kg x6

Hanging Leg Raises:
3x6

Leg Curls:
Full stack 2x12

Face Pulls:
45kg x12
52.5kg x12
60kg x12
67.5kg x12
75kg x12

Hopefully I'll hit 140x3 on the front squats in 2 weeks. Still seems light but at least it's respectable.

Malteaser!

Tried posting earlier but Boards kept on crashing anyways...

HAPPY (belated now) BIRTHDAY!!!

tribulus

What! Kept that one quiet, old fogey now, you'll have to wear briefs and a shirt everytime you train

Happy birthday.

Hanley

I was supposed to deadlift yesterday but it just didn't happen. I had spent about 9 hours in hospital and by the time I got home I just didn't hae any energy to give to the gym. Postponed it to today, but I still wasn't really firing on all cyclinders so I just did a few random things.

Sumos:
60kg 2x3
100kg x3
140kg x3
*belt on*
160kg x3
180kg x3
200kg x1
*suit on, straps down*
210kg x0 (fcuking bar stayed stuck tothe floor. My start position was all screwed)
210kg x1 (reset, hit it easily)
220kg x1 (straps down PR, hard tho)
*straps up*
230kg x1 (PR, bad pull tho. Shoulders in from of the bar, hips started high and I made it unneccessarily difficult on myself)
220kg x1 (super wide stance, toes to plates, bit better than the previous pull)

Speed Pulls (convo):
140kg 6x1

"Noses":
bodyweight x15, 13, 11

Incline Bench:
60kg x5
80kg x3
90kg x1
100kg x1 (PR)
110kg x1 (PR)
115kg x1 (PR, took about 6 seconds, nothing wrong with a bit of a fight tho)

Having alot of trouble with my sumo start position at the moment. I wasn't able to get the suit to work for me at all today. I might work in it for the next 3 weeks and just do sets of 3 to try and sort things out.

Malteaser!

Hanley wrote:

Sumos:

*suit on, straps down*
210kg x0 (fcuking bar stayed stuck tothe floor. My start position was all screwed)
210kg x1 (reset, hit it easily)
220kg x1 (straps down PR, hard tho)
*straps up*
230kg x1 (PR, bad pull tho. Shoulders in from of the bar, hips started high and I made it unneccessarily difficult on myself)
220kg x1 (super wide stance, toes to plates, bit better than the previous pull)


Incline Bench:
100kg x1 (PR)
110kg x1 (PR)
115kg x1 (PR, took about 6 seconds, nothing wrong with a bit of a fight tho)

\

thats some mightily impressive work you!!!

Hanley

I was tired today. Didn't wanna train. Trained anyway. Kicked ass. 'Nuff said.

Incline Bench:
60kg 2x5
80kg x5
90kg x5
100kg x5

Bench w/chains: (about 5kg at the bottom end, 20ishkg at the top)
60kg x6
80kg x6
100kg x5
80kg 6x3 (paused, speed presses)

Lateral Raise:
10kg x12
15kg 3x10

Pulldowns:
p7 x12
p9 x12
p11 x12
p13 x12
p14 x12

Skull Crushers:
40kg x10
45kg x8
50kg 2x8

Rolling Dumbbell Extenstions:
15kg 'bells 3x12

Hanley

Fcuking skull crushers.

tribulus

Ouch, looks inflamed, hope you're popping enough pills!

When's the appointment?

Hanley

Dude, the inflamation's muscle!!

There's no balling or inflammation or anything. No pain either.

Judging by most of the pics I've seen it's not TOO bad. Here's hoping!

tribulus

Hanley wrote:

Dude, the inflamation's muscle!!

There's no balling or inflammation or anything. No pain either.

Judging by most of the pics I've seen it's not TOO bad. Here's hoping!

Hahah sorry sir, it sounds like it can be worked around, though I have to say the fact you now get to do Smolov makes me very jealous!

Hanley

And why can't you do it Mr. Healthy??

I've heard and read varying things....

1) Partial tears bounce back to 100% when scar tissue has fully formed and then ART can begin

2) Partial tears are the worst kind cos you're left waiting for it to pop fully befoe you can do anything to fix it.

We'll see..

tribulus

'Cus right now my bench and deadlift suck more than my squat!

And I've spent so long doing the feckin sheiko numbers i'm sticking with it!

Seriously though best of luck with it, having seen your effort in the gym I can't see any tears or hospital appointments stopping you from any meet, or totals

Hanley

Cheers!

You're dead right, it's not holding me back. Hell I'll leg press, hack squat, no hand front squat, wide stance pause squat and anything else I can think of to work around it for now if I have to.

Hanley

My new briefs and elbow sleeves (which I ordered 3 days before I tore my bicep, future telling much??) arrived today so I decided to give em a run out and see how my bicep held up to squatting.

Here;s how it went...

Squats (wide stance, feet at edge of squat rack):
60kg 2x5
110kg x5
130kg x5
150kg x5
160kg x5
170kg 3x5

Back Extenstions:
unweighted 3x20 (to stretch out my back a bit)

Hanging legs raises:
1x8 (with a 1 second pause when my legs were parrallel to the groud)

Of all the thing I did the leg raises were starting to hurt my arm so I just shut it down there and left.

Feels good to have some heavy weight on my back.

tribulus

I'm both worried and intrigued about trying the dual quads out. :eek:

Hopefully the wide squats will keep your sumo strength up.

Hanley

You'll be fine with em sumo.... If your legs are any bigger than mine you're fcuked tho. The tightest part of em was the leg hole. The hips were relatively loose.

Just don't squat in them until I get in to show you how... (there's a few tricks you need to learn).

Hanley

Turns out it's actually a grade 1/2 tear to my tricep just at the elbow. Went up to 85kg x5 on the bench in the physio's with no pain less than 72 hours after it happened so that's a good sign!

Hanley

Oh dear.. I feel weaker than a little kitten today.

I got about 4 hours of sleep last night, most of it was spent in the bathroom because of the laxatives I had to take before going into hospital at 8.30am this morning. It didn't help that I was fasting since 8pm the night before either. Anyway when I got in they made me drink 4 glasses of a barium solution. All I can describe it as is a white gloop that has a metallic taste off it, has the consistency of ketchup and is served luke warm. Tasty it is not. Every mouthful brought with it mroe gagging. After that I spent about 3 hours having xrays done. Fun.


Got home but couldn't stomach any food so I said screw it, I'll go train. Here's how it went... (and remember, I've a partially torn tricep too)

Sumos:
60kg x6
100kg x6
*belt*
140kg x6
*loose briefs*
160kg x3
180kg x3
200kg x3

Speed Pulls:
145kg 4x1 (had to stop here cos my tricep was starting to flare up)

Pull downs:
3x12 going up in weight each set, all done super slow

Dumbbell Curls:
10kg x15
12.5kg x12
17.5kg x10

Was pretty much dead on the floor at this stage so I just wanted to get the hell out. Just one of those days.

tribulus

How'd you find the briefs for pulling in?

Hanley

tribulus wrote:

How'd you find the briefs for pulling in?

I'm not too sure yet.... They give really good pop. Easy enough (compared to a 42 centy) to get into position with, and they're MUCH easier to lockout with. I can feel my hips gliding thru without having to really fight it.