The Miseducation of Jimbo Slice

Hanley · 15-01-2011 03:40PM

dartstothesea wrote: »

Yikes, nightmare. Did you tell them no / are you in a position to say no?

When in doubt - say nothing!

Hanley · 15-01-2011 03:59PM

<<Take your shirt off...>>

IP Warm Up - 3 rounds
+my shoulder stuff

Strength(ish)

Bench:
60kg x8
80kg x8
100kg x5
120kg 2x5

Power Cleans:
60kg 2x3
80kg x2
90kg x2
100kg x2
105kg 3x2

MMA Team Conditioning

3 rounds of:
50 push ups
30 inverted rows
10 pull ups
20 squats

Speed Prowler - 15 minutes
2 teams of 4 and 5, 40kg, push that f*cker as fast as possible - dunno rounds

Carry Block - 10 minutes
5 man team
-carry baby Grant 35m w/ underhook grip around a rectangle forward and backwards
-30 seconds of planks, 15 push ups, 15 squats while repeated as team members complete

Speed Prowler - 15 minutes
2 teams of 4 and 5, 40kg, push that f*cker as fast as possible - dunno rounds

Farmers Carry - 10 minutes
5 man team, 20 meter carry, move the entire team and then next guy goes etc...

BJJ - about an hour
5 minute roll, 2 minute recovery - 10 rolls

Strength was alright... happy out to still hold 120kg 2x5 without much trouble on the bench. Power cleans were alright.. it's a while since I've done them so obviously there's a neural aspect to why they're so crap.

My legs did feel pretty dead today so it was nice to have a relatively easy conditioning workout. My hip flexors are in bits from the speed prowls.

BJJ was awesome. REALLY enjoyed it today. I've been working a bit on my shirmping to get back to guard/half-guard and even tho I wasn't always able to pull it together, I wasn't lying there passively waiting to be tapped.

I'm reading Jiu Jitsu University at the moment too and one of the big messages in that was to keep your elbows locked to your body and on the mat to prevent arm attacks. The lads have been saying "be like a T-Rex" for the last week, it made sense today.

Killme00 showed me a nice technique to escape mount - roll to your side, and push the guys knee on that side down away from you to open him up and attempt to get to half guard. Again it wasn't the most successful, but I've an awareness now of what to do so I'll work hard on it.

Surviving is starting to make sense now. Like I'm becoming more aware of my positions and when I'm in one that might compromise myself and can try to get back to a relatively safe one. Tonnes of work to do, but at least I feel like I've pulled out of the parking lot and got onto the road now.

fullback4glin · 15-01-2011 04:02PM

Hanley wrote: »

Prowler:
160kg 10 pushes in 10 minutes

Aww man :mad: Just as I thought I was catching up

Hanley · 15-01-2011 04:46PM

fullback4glin wrote: »

Aww man :mad: Just as I thought I was catching up

I'll get thru 170kg too next time out

Hanley · 17-01-2011 12:48AM

Just found the perfect quote to sum up this forum...

"Most people are other people. Their thoughts are someone else's opinions, their lives a mimicry, their passions a quotation."

itsallaboutheL · 17-01-2011 12:51AM

Hanley wrote: »

Just found the perfect quote to sum up this forum...

"Most people are other people. Their thoughts are someone else's opinions, their lives a mimicry, their passions a quotation."

Hanley · 18-01-2011 11:20PM

<<Waterloo... Waterloo...>>

IP Warm Up - 3 rounds
+my own shoulder stuff

Muay Thai - 60 minutes
-warm up - jogging, high knees, ankles, arm swings, push ups, squats
-kicking drill where you had to hit pads held down towards the ground at rib height, started light and got progressively harder
-same drill except kicking to the arm/shoulder /w no pads, caught Liam in the lats a few times but that's his fault for not standing square
-same drill again except this time catching the kick and torquing the leg to pull them off balance

Strength

*threw on Liam's magic shorts*

Box Squats:
60kg x5
100kg x3
130kg x3
*belt*
160kg x2
180kg x1
200kg x1
180kg x3

Chins:
+band 2x8
bodyweight x5
+10kg x5
+20kg x5
+30kg x5
+35kg x5
+40kg x5 - boom, and boom

Conditioning

Prowler:
100kg - 16 trips in 10 minutes

Missed training yesterday cos of work, but it ended up being good for me today because it meant I had 2 days off in a row and I felt ONRAIL.

MT was sh!t. I'm just not getting it. When I land kicks properly they're grand. Most of the time I'm falling over the place. Grrr.

Strength work was savage! Happy out with that box squat. And absolutely shocked with the chins. Can't believe how strong they were.

Prowling was 100% beast as well. Had planned to take a trip every 40 seconds and end up with 15 rounds. Felt fresh enough still come round 14, so I decided I'd enough time to go back to back and get 2 more trips in, and finished 16 rounds with 7 seconds still to spare. Would like to take a run at 20 trips next time out!!

Hanley · 18-01-2011 11:24PM

Hanley wrote: »

<<Waterloo... Waterloo...>>

IP Warm Up - 3 rounds
+my own shoulder stuff

Muay Thai - 60 minutes
-warm up - jogging, high knees, ankles, arm swings, push ups, squats
-kicking drill where you had to hit pads held down towards the ground at rib height, started light and got progressively harder
-same drill except kicking to the arm/shoulder /w no pads, caught Liam in the lats a few times but that's his fault for not standing square
-same drill again except this time catching the kick and torquing the leg to pull them off balance

Strength

*threw on Liam's magic shorts*

Box Squats:
60kg x5
100kg x3
130kg x3
*belt*
160kg x2
180kg x1
200kg x1
180kg x3

Chins:
+band 2x8
bodyweight x5
+10kg x5
+20kg x5
+30kg x5
+35kg x5
+40kg x5 - boom, and boom

Conditioning

Prowler:
100kg - 16 trips in 10 minutes

Missed training yesterday cos of work, but it ended up being good for me today because it meant I had 2 days off in a row and I felt ONRAIL.

MT was sh!t. I'm just not getting it. When I land kicks properly they're grand. Most of the time I'm falling over the place. Grrr.

Strength work was savage! Happy out with that box squat. And absolutely shocked with the chins. Can't believe how strong they were.

Prowling was 100% beast as well. Had planned to take a trip every 40 seconds and end up with 15 rounds. Felt fresh enough still come round 14, so I decided I'd enough time to go back to back and get 2 more trips in, and finished 16 rounds with 7 seconds still to spare. Would like to take a run at 20 trips next time out!!

And somehow my bodyweight has fallen to 96.9kg.

Hanley · 19-01-2011 11:43PM

<<Next time you point the finger...>>

IP Warm Up - 3 rounds
+my shoulder stuff

BJJ - 60-70 mniutes
-worked on guard passes, 2 or 3 basic variations which tbh I've pretty much forgotten how to do
-basically grab an arm (or collar) and the leg inside the hip, step towards the sleeve/collar hand, then step up with the next leg, stack, break guard with your elbow/hand and fall sideways to their legs and get the pessure on
-neat little guard break where they're on their back and you just scooch back and push one of their knees to break guard and try to pass to side control or half guard

Rolling - 6/7 6 minute rounds with 60-90 second breaks (I think)

This went REALLY well today. Paired up with Barry for the first roll and got murdered as you'd expect, but it was all up hill from there.

Hit a few really nice flower sweeps when guys tried to stack me and they left a leg out, was passing guard well and getting back control too. Back control was weird, I was getting it from mount when guys where shrimping on their hips to get out of guard. I dunno if it's unconventional or stupid of what, but it was catching some of the lads off guard and giving me control.

Hit a really nice guard pass that TJ showed me a couple of weeks go where you're sitting up in guard, but your elbows thru the guys legs, grab around them, stack up, your left hand to his left shoulder and then just fall onto him. Pushes the legs outta the way and you land in side control. Survival game was better today too.

Managed to pull a couple of good collar chokes too once I figured out the right way to orientate the collar too and Anesh showed me a nice little crushing sub from my guard too that I'll try and catch someone with on Saturday...

oh and Barry showed me how to hold mount after class. Basically;
-squeeze the knees
-squeeze the ankles and try to get them under his ass so hips are elevated
-walk your knees up to his arm pits

Have to say, I really really REALLY enjoyed BJJ tonight. Like I was actually able to do some defensive AND offensive stuff. Like the whole process made sense for the first time tonight. The movement, the changing of ankles, the little adjustments and interplay.... It's beautiful!

FTA69 · 20-01-2011 01:09PM

Hanley wrote: »

oh and Barry showed me how to hold mount after class. Basically;
-squeeze the knees
-squeeze the ankles and try to get them under his ass so hips are elevated
-walk your knees up to his arm pits

When you're working your way up to his pits do you sit back or do you lean forward and grab his head in order to push yourself up? I managed to get that position today, a simple one is bang into S Mount and an armbar becomes wide open.

Have to say, I really really REALLY enjoyed BJJ tonight. Like I was actually able to do some defensive AND offensive stuff. Like the whole process made sense for the first time tonight. The movement, the changing of ankles, the little adjustments and interplay.... It's beautiful!

Same with myself, for me it's like finding a new piece of a giant jigsaw puzzle every class, after a while you get an idea of what to expect.

Hanley · 20-01-2011 03:10PM

FTA69 wrote: »

When you're working your way up to his pits do you sit back or do you lean forward and grab his head in order to push yourself up? I managed to get that position today, a simple one is bang into S Mount and an armbar becomes wide open.

Ah dude I've no idea!! I've rolled like 4x!! We were training in gi yesterday so any time the guys tried to lock their elbows to mat I'd just go to a collar joke from mount which they went to defend, lifting the arms and giving me room to work up.

Dunno how well that technique would work with blue belts and up tho, whether they'd have better defenses like. I don't think I'd lean forward to grab because it feels like it'd take your weight off him and give room to move about. I don't know since I've never actually tried it and have sweet feic all exp!!

FTA69 · 20-01-2011 04:17PM

Hanley wrote: »

Ah dude I've no idea!! I've rolled like 4x!! We were training in gi yesterday so any time the guys tried to lock their elbows to mat I'd just go to a collar joke from mount which they went to defend, lifting the arms and giving me room to work up.

Dunno how well that technique would work with blue belts and up tho, whether they'd have better defenses like. I don't think I'd lean forward to grab because it feels like it'd take your weight off him and give room to move about. I don't know since I've never actually tried it and have sweet feic all exp!!

Ha, it's the same with myself really although after a few classes the concept of survival begins to become apparent I find; and when rolling with people I think I've graduated from getting immediately submitted to being a minor annoyance before being immediately submitted! It's a great sport.

Hanley · 20-01-2011 11:22PM

<<You point the finger...>>

IP Warm Up - 1 round
+3 rounds of the scap stuff

MMA Striking - 1 hour
-3 x3 minute rounds of shadow boxing to warm up w/ squats and push ups between rounds
-3 minute round of power jabs
-3 minute round of power jab and step out
-3 minute round of power jab and right
-Those 9 minutes holding pads for partner
-3 x3 minute "free" rounds with the pad holder calling shots
-9 minutes of pad holding

The Barry showed me how to move around so I did that for about 10 minutes following the rectangle on the mat... Steps forward, backwards and side to side.

Strength

Power Cleans:
40kg 2x3
60kg x2
80kg x2
90kg x2
100kg x1
105kg 2x1
110kg 2x1
115kg 2x1
120kg 3x1
122kg x1

Bench:
60kg x8
80kg x8
100kg x2
110kg x1
120kg x1
130kg x3

Conditioning:

5 minute lateral sprint block - 10 efforts (every 30 seconds)

5 minute agility block - 10 efforts (every 30 seconds)

10 minute "boxing walk" - the stuff Barry was showing me earlier

Striking was alright today... I'm still doing tonnes of stuff wrong, but I think I'm improving. Going to make a serious effort to get my footwork good over the next month. I figure the better I can move around the harder I'll be to hit, take down and the more effective shots I'll deliver.

Strength was grand. Happy out to still be power cleaning those numbers. Just didn't feel like deadlifting today... Bench was bleurgh. 130kg x3 was hard enough. Which does not really bode well for testing on Saturday!!

Conditioning was a cake walk. The lateral sprints used to kill me. Been 2-3 weeks since I did them and they were boringly easy today. Want to work on turns and acceleration for the speed and spider test on Saturday just to sharpen them up a bit, so decided against going every 20 seconds. Went to an agility block instead, and where I used to struggle thru 12-14 efforts in 10 minutes, I breezed thru 10 in 5 minutes relatively easy today.

Howareyabaseleveloffitness!!

Hanley · 21-01-2011 10:52PM

<<Like it or love it...>>

3 rounds of:
10 step overs and unders to each side
10 scap pull ups
10 hurdle steps each side
10 overhead shrugs w/60kg

Speed Test training:
trying to work on my turns, driving off etc... moderately successful.

One leg box jumps:
plyo box 3x3 e/s

Then spent about 60-80 minutes coaching a 20-25 man GAA team thru one of their work blocks. It was 60kg TBDL x5, 50kg bench x5, pull ups x5. Incredibly interesting and enjoying experience. Worked with guys who could barely bench 50kg, to lads speed pressing it and everything in between. Guys with good form on everytihng, **** form on everything... etc etc.. Ya have to very quickly develop simple cues that convey the message and what you want them to do without throwing too much info at them because theyre already f*cked in half from fatigue and are trying to cycle thru quickly so can't really process complicated instructions.

It's easy to see how quickly you have to develop coaching ability working with that many guys of varying skill levels.

Then I stuck the plyo box on the platform and did a couple of one leg jumps up onto that !!

Foam rolled for a bit...

Rolled with Will for a bit...

Had some protein... now going to have a burger and finish Chuck Liddell's autobiography.

Testing tomorrow, gonna rest up hardcore tonight.

dartstothesea · 22-01-2011 03:31AM

Hanley wrote: »

Going to make a serious effort to get my footwork good over the next month. I figure the better I can move around the harder I'll be to hit, take down and the more effective shots I'll deliver.

don't know if it's all footwork per se but I've found watching Frankie Edgar pretty inspiring in this regard. And just entertaining as hell. Ridiculous, in the best way. You've maybe already seen UFC125 there. Should check it out if not. It occurred to me maybe watching UFC or talking about it is uncool locally but, no care. UDM, Fe

Hanley · 23-01-2011 02:48AM

<<Everybody see me...>>

Hanley wrote: »

Weight:
101.2kg

Calipers:
111mm total, dunno the breakdown

Bench:
60kg 2x5
80kg x3
100kg x1
120kg x1
140kg x1
150kg x1 - that's actually an all time PR, last time I lay on a bench was 14/8/10

Pull Ups:
bodyweight x18 (plus a missed rep)

Push Ups:
60 in 60 seconds (15 in 10, rest 5 x4)

Inverted Row:
40 in 60 seconds (10, rest, 10, rest etc)

Speed Test:
3.77 seconds - fastest time

Spider Test:
470m

Bodyweight:
96.9kg (down 4.5kg)

Bodyfat:
102mm (down 9mm)

Bench:
151kg (up 1kg)

Pull Ups:
23 (up 5)

3rm Pull Up:
+31kg - easy

Push Ups in 60 seconds:
66 (up 5)

Inverted Rows in 60 seconds:
42 (up 2)

Deadlift:
240kg (down 20kg)

Spider Test:
550m (up 80m!!!)

Second IP test... and as expected relative strength stayed flat, relative strength went up, and cardio took off!!

Happy with the bodyfat readings. Pretty much ALL the fat has come off my mid section. Weight and mm's will continue to fall going forward. I'd expect 92-93kg and probably around 95mm next time.

Realistically, I'm delighted with the bench. Gone from 1.48x bodyweight to 1.55x. Shocked to have gained strength and lost so much weight. I SHOULD hav got more if I hadn't started BJJ and striking, but my strength work has really been neglected as a result of all the extra fight training. If I can maintain that ratio going forward, or slightly increase it, I'll be happy out.

Pull ups left me happy out. Conor beat me by 1, the jerk. Went for it on the last rep but just didn't have it in me. Targeting 70/45+ next time.

Deadlift was rubbish, as expected. If I don't pull heavy for any period of time it just falls away. Actually missed 240kg first time out and had to retake it. Still at about 93% of my best, so not too worried there esp considering how hard I'd been training last time I hit it.

The batteries were dead on the speed gates so couldn't do that test, I reckon I'm faster anyway.

ONRAIL result with the spider. I've been saying all week that I was going to do 550m. Said it to Will and he was pretty much like "alright, we'll see..." clearly not believing me, pretty sure Liam etc was the same but I knew based off my prowler numbers I had it in me. Sharpness on the turns and mobility to get down to the cones and get off again quickly was massively improved too. I dunno what'll happen next time with it... 575-600 would be outrageous.

Well done to everyone else who tested today. I've my entire test on video including spider so will upload tomorrow...

Push ups and rows were slick. Some nice gains on the psuh ups in particular.

Hanley · 24-01-2011 01:53AM

IP Test Day.... In Video!!

Bench - 151kg

https://www.youtube.com/watch?v=OzsXNNzNnX0

Pull Ups - 24 reps

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

Push Ups - 66 reps in a minute

https://www.youtube.com/watch?v=ISURohht2ME

Inverted Rows - someone count these for me plz

https://www.youtube.com/watch?v=4paUHD8krO8

Deadlift - 240kg

https://www.youtube.com/watch?v=58hNG50TJkA

Spider Test - 550m

https://www.youtube.com/watch?v=sHcMS-h-Wr0

Pull Ups - +31kg x3

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

G86 · 24-01-2011 10:27AM

Hanley wrote: »

Spider Test - 550m

Your waddle has come along way...

It's like the high speed version:pac:

the drifter · 24-01-2011 11:18AM

those pushups are a bit english arent they? :P

Hail 2 Da Chimp · 24-01-2011 11:22AM

Hanley wrote: »

And get this... I got told today in work that I had to do less training so I could do more work. That is, they want me to work extra hours for which I'm not going to get paid, or get ANY benefit from for the next 3 months and train less - Hahahahahahahahahahahahahahahahahahahahahahahahahaha!!!

I'm pretty much in the same position - more work, more tax, no pay raise and if you complain you get the same reply: you're lucky you have a job!

I'm pretty much on call 24/7 now

which means a lot of my meetings are clashing with training times...

itsallaboutheL · 24-01-2011 02:13PM

Your arms don't move when you run.

That's brilliant!

Hanley · 24-01-2011 02:42PM

G86 wrote: »

Your waddle has come along way...

It's like the high speed version:pac:

Hahaha like I said... first two steps off each turn are powerful enough, then I just try to keep my legs moving to the next cone.

itsallaboutheL wrote: »

Your arms don't move when you run.

That's brilliant!

I never noticed that. So basicallly I've even more time in the bag once I start using them?

Hanley · 24-01-2011 11:36PM

<<Eating crab...>>

IP Warm Up - 2 rounds
+my ghey shoulder stuff

Power Clean:
60kg 3x2
80kg x2
90kg x2
100kg x2
110kg x2
115kg x2
118kg x2
120kg x2 - ties PR

BJJ - uuuuuuuuuugh

I dunno what the f*ck we did tonight. Some stupid anaconda choke I couldn't get, some stupider variation of it that I could get even less.

Then we rolled - 5 minute rounds and I decided to be more aggressive and attack a bit. Had a great roll with Liam where there was lots of points scored by both of us with no taps. Rolled with another lad who was probably a bit heavier than me and got thru well. Had been slagging Grant for a few days about not being able to choke me, and then he guillotined me.

Straight onto TJ then... who tapped me about 4 times, once of which was when I decided I was going to fight a guillotine from standing by grabbing the back of his ankles and sweeping his legs. THat was really f*cking smart.

Then Tom decided to kick me in the head and finish me off for night. Got a good solid 25 minutes of rolling in anyway but FML my neck's paying for it now.

Chuffed with the power cleans earlier. 120kg x2 came out of nowhere on them, probably good for a PR this week.

Killme00 · 24-01-2011 11:44PM

Very clumsy on my part. You were doing great fighting to escape from mount too. Good work. Hope the neck is ok in the morning. I'll be in doing a strength session tomorrow (my first of 2011), if you're around and want to go over anything when i'm done.

Hanley · 25-01-2011 12:14AM

Killme00 wrote: »

Very clumsy on my part. You were doing great fighting to escape from mount too. Good work. Hope the neck is ok in the morning. I'll be in doing a strength session tomorrow (my first of 2011), if you're around and want to go over anything when i'm done.

Haha would ya ever give over!! It was hardly clumsy. Stuff like that's bound to happen sooner or later... If you're around tomorrow evening I'd love to run thru some stuff!

Hanley · 28-01-2011 12:45AM

<<I'd catch a grenade...>>

Tuesday

IP Warm Up - 3 rounds
+my shoulder stuff

Muay Thai - 60 minutes
Worked on:
-right hook
-left uppercut (hard)
-right hook, left upper cut
-left uppercut (to set up right)
-left uppercut, right
-held pads for same

Strength

Hang Power Cleans:
60kg 2x2
70kg x2
80kg x2
90kg x2
100kg 3x2
105kg x1
110kg 3x1

Chins:
bodyweight 2x5
+20kg x3
+30kg x3
+40kg x3
+50kg x3
+40kg 2x5

Conditioning

Prowler:
170kg 7 trips in 6mins 30secs and then death

Hanley · 28-01-2011 01:06AM

<<boom... shake, shake, shake the room...>>

3 hour drive from Mayo...

IP Warm Up - 2 rounds
+my gay shoulder stuff

Fighting...

-10-15 minutes of shadow boxing and general tekkers work
-Sparring with Will in the following format;
3x3 minute rounds w/ 1 minute rest
4 minute rest
2x3 minute rounds w/ 1 minute rest
4 minute rest
1x3 minute round

Then we went to do some clinch stuff...

3x3 minute rounds w/ 1 minute rest - 2 on our feet, 1 on the mat

Some take aways...

Stop circling into right hands
Don't let the oter dude control the centre of the ring too much
Go forward, going backwards just gets you hit harder
RELAX
Will bleeds real blood...

Will Heffernan · 28-01-2011 01:00PM

Hanley wrote: »

Will bleeds real blood...

Beating up an old man like myself doesn't make you big or strong or clever.

Hanley · 28-01-2011 01:08PM

Will Heffernan wrote: »

Beating up an old man like myself doesn't make you big or strong or clever.

Nope, but it is something about 90% of this forum, a large portion of the Irish fitness community, a lot of your FB friend list and I'd imagine quite a substantial number of international people would love to have got a shot to do.

Where can I get hand wraps by the way?!

Will Heffernan · 28-01-2011 01:19PM

Hanley wrote: »

Nope, but it is something about 90% of this forum, a large portion of the Irish fitness community, a lot of your FB friend list and I'd imagine quite a substantial number of international people would love to have got a shot to do.

A LOT of people say that...not too many seem to keen to actually get in the ring or cage though. Any body who wants to have a shot knows where I am

Where can I get hand wraps by the way?!

No idea...everything I have Barry lent me...I've just never given any of it back.

The Miseducation of Jimbo Slice

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