The Miseducation of Jimbo Slice

<<Ya heard...>>

Striking – 60 minutes

-bag work to warm up
-step right off to 90 degrees dodging jab, straight right
-same again, but right followed by left body shot
-stepping left and forward, left body shot

On the right step, keep left hand up, flick elbow up to block punch as you move to opponents side. The big things here were not to just “pivot” on your left foot, but as you step right into that “side square”, bring your left foot with you so you’ve a good base to strike from. After rotating the hips to throw the right, you should be in a good position to offload the left body shot – snap it out and back by rotating the hips.

The step left and body shot needed a good tight guard, getting down low on your legs, being able to look directly at the target (lower ribs) and then punch and snap back.

Strength

Front Squats:
60kg 2x8
85kg x5
105kg x5
115kg x5
125kg x5

Neutral Grip Pull Ups:
Bodyweight 2x10
+10kg 3x6

Conditioning

Prowler:
100kg 10 pushes in 9 minutes – easy

Bag Work:
30ish minutes working on;
-1,2’s
-jab, right, left hook
-jab, right, left body shot
-step right, straight right, left body shot
-left, right, step right, right, left body shot

Strength work was alright. Happy enough with the front squat. My tekkers is gone to absolute sh!te, but I’ll keep trying to work it. Pull Ups were ok, really trying to force full ROM and get my head thru a bit better. Can totes feel all those little muscle in my shoulders going wild to try and stailise me. Probs a good thing.

First time on the prowler in a couple of weeks so started off easy. I’ll either progress next week with more pushes w/ less or the same weight, and then add 20kg or something the week after and go for 10 in 10 again

Bag work was ok, just trying to get used to the movement and flow of the punches. I probably need to think a lot about snapping them out and snapping them back, rather than just throwing them.

<<Forget about the price tag…>>

Massively whopper log post to update, I’ve just been THAT busy.

Monday 21/2:
Power Cleans up to 105kg 3x3

No gi tekkers and rolling, worked on escaping mount back to guard, biggest thing here for me was to frame with my elbow inside the guys knee to create space, and instead of trying to get on my side, switch my hip back underneath where space already is. Good long roll afterwards.

Tuesday 22/2:
Sick

Wednesday 23/2:
More mount stuff, but with the gi this time. Rolled afterwards and concluded that I hate the gi. I just can’t get a handle on grips etc.

Thursday 24/2:
UCD Science ball. Initiated a few lads into a game of f*ck the dealer. They don’t like me anymore.

Friday 25/2:
Light BJJ roll and some tekkers work on S-Mount and arm bars

Saturday 26/2:
Group Conditioning:
1) [Lateral sprints w/ sprawl x4, 60 second plank, lateral sprints w/ sprawl x4, 40 second side plank each side] x3
2) 2 3 minute rounds of each of the following, no rest:
A1)push ups x10, 40kg KB squat x10, 24kg KB row x5 e/s, 16kg KB press x5 e/s
A2) 3 man team, 40kg prowler, 1 length pushing as fast as possible, switch, repeat for time – both guys run beside the prowler if they’re not pushing

BJJ – 3x 5 minute rounds

Sunday 28/2:
Prowler – 120kg x12 in 10 minute quite easily

BJJ – 6x 5 minute rounds

Monday 1/3:
Reverse Hyper – 40kg 3x20

BJJ – no gi, drilling front headlock turtle position. Your shoulder between his blades, stay on the toes and drive in hard, block opposite hip with outside of hand and go to side ride – Brabo choke can be got from here by sliding your near side arm in, controlling head, getting your shoulder below his and driving into flatten him out. RNC grip your hand, choke with wrist and keep locking arm flat along back. If his knee pops out, drive yours in and jump around for back control.

Rolling was alright… put up a better fight against some of the better guys I think, dunno how quickly they were looking for stuff, but again felt slightly more competent.

Prowler – Fight rounds: 3 minute on, 1 off x3 w/ 100kg – 7/6/6 – first round’s a walk going for the full 3 minutes, second was a bit faster w/ 5 quick breaths between pushes, final was go every 30 seconds sprinting hard, so got about 15 seconds per round. Have to ask Will what to aim for, but initially I expect 8 trips each time before moving on. That’s be 24 in 10 minutes… which is alright.










Last weeks training turned out better than expected. It was shaping up fairly brutal cos I was sick at the start of the week, but decided to take Tuesday off and it was the right decision. Going to start adding in a 10 minute conditioning block at the end of each days training 4-5x per week to try and force some additional CV increases. Will add in a high rep lower back/midline stability (I refuse to say ‘core’) super set 2x per week to try and stop any problems from all the additional twisting and messing I’m doing now. Something like Reverse Hyper & Feet on ring plank w/ hand walks 5x20/60 seconds, and, 45 Degree Hyper & some form of rotational core work. If I can get one strength session in a week at this stage to keep things ticking over I’ll be happy. There’s much bigger gains to be taken right now that will actually transfer to the mat/ring from all that other crap that it makes sense to do it.

Carl Sagan wrote: »

Holy ****.



Just spent a while looking through your log

Haha thanks.

You won't see anymore big numbers out of me for a while. It's all fight training now!!

<<Make me feel…>>

Reverse Hypers:
40kg 2x20

*supersetted with*

Cable chops w/ green band:
2x20

BJJ

Tekkers – 60 minutes
-attacking when your opponent’s in the turtle position
-side car (far side hand goes along hip to go in), seat belt, switch knees so the right knee is in his right leg (or left in left)
-step the other leg back and behind while stomping to flip to back control and get hooks in
-other option is to wait for far side leg to pop out to maintain base, jump around hook in and pull to back control
-did some 3 minute rolls trying to defend and attack from that position
-short choke: seat belt, choking hand covered with other, slips in but instead of RNC grip, go palm to palm, locking arm goes flat along his back and twist your wrist slowly to wind on pressure

Rolling – 6x 5 minute rounds w/ 1 minute recovery
-went alright, managed to use the above methods a couple of times to get into position and finished one round with a short choke
-Barry showed me an escape from like a twist side control after Killme00 ruined my life in that position. Basically grab the belt, arm goes along his spine or under his arm pit, other arm posts to elbow and walks back as he moves up to create space to shrimp out

Boxing – 3x 3minute rounds, 4 minute break, 3x 3 minute rounds w/ 1 min between rounds

-got better as each round went on, most of the first one was spent trying to duck and roll with minimal success
-started working on just slightly evading side to side with head movement with slight success
-I need to throw when the other guy throws instead of waiting for an opening
-The whole X’s and O’s / grid approach is proving useful when it comes to movement. Barry spent a good while coaching me thru where to go and it really helped. As I tried to step to where Will had been rather than trying to step off to the side of where he is, I started coming into position to deliver shots a bit better
-combos, combos, combos… jab, straight…. Jab, jab, straight…. Jab, step to the side, right… Jab, right body shot… had decent success with all of those. I clearly don’t need to know 6,000 combos for this. I’d probably be a lot better off just knowing 5/6 solidly.

Still have to take a shot at prowler suicides… will probably do a heavy prowler run on Friday evening (thinking 140kg x10 in 10, which isn’t that heavy, but I’m building up…) and then either do 3x 90 second rounds after, or do it Saturday.

<<Smashed up the grey one, bought me a red…>>

Striking – 1 hour

-Warm up was 2 rounds of; 3 minutes skipping, 30 second break, 3 minutes on the bag, 30 second break
-Tekkers was right body shots, right body shot followed by left hook, and the pygmy punch
-Right body shot, step into the left square, get low, looking at target and follow your arm so you don’t leave your chin open to a smack
-Right body shot & left hook was basically the same, the right leaves you torqued up to unwind a big left if all goes well
-The pygmy shot is great for short little f*ckers like me. You step off into the left square and down as if you were going for the body shot and just punch up like a superman pose toward their face with your chin tucked.
-Learned how to do a legit superman punch too, the leg of the hand that’s striking gets kicked back to generate force. Watch out for this at WCB!!

MMA – 1 hour

-Worked on a pretty tough conditioning drill of clinching, pad work, clinching, kicking and repeating all of that multiple times
-Did a drill where you sit with your legs straight, hands on head and have to beat your partner to a pad in the centre of the mad on the go signal, was also done facing away from each other
-Worked on technical stand ups whereby you’re lying flat on your back, partner is on his knees close enough to touch your feet but not knees – on go you have to stand before he can pull you back down. Did it with partner in standing position too.
-Top position drill where we say back to back and on the go signal, a scramble for top position occurred. Got cracked with a savage head put to the bridge of my nose during it
-Starting 1m apart you roll towards each other, and upon contact you scramble for top
-Final one was partner standing, you on your back, 3 minute rounds (I think) of you trying to push and pull with your legs to prevent him getting close enough to touch your head, and getting a technical stand up if possible

Conditioning

Prowler Suicides – 40kg
-Low handle push out, push back with the poles
-5m out and back, 10m out and back, 15m out and back
-On the minute, every minute for 10 minutes

Koar

GHR hypers: 2x20

*supersetted with*

GHR sit ups: 2x20


That was a really nice day of training… The striking was pretty good. Because I’m probably always going to be up against guys with a reach advantage, finding ways to close distance is going to be crucial. The tekkers drilled above should be good for it.

The MMA stuff was great fun. Totally different and a bit of a ball buster. The clinch, punch, clinch, kick rounds were AWFUL . Really tough going.

Prowler suicides were actually alright. The 15m low handle push is the tool of the devil. The pain on all rounds probably peaked on the 5th/6th trip and from there it was just a slog to get it done. Rounds took 30-40 seconds so work:rest ratio is pretty good.

The koar stuff was alright. Not really worth talking about, and probably barely even worth doing!

<<Spitting champagne on b*tches...>>

Trained on the Clontarf seafront with the lads from The Edge today...

5 man group, 15 minute blocks, going whenever the other 4 lads get done, all on grass and in boots....

A: Prowler w/ 40kg - about 40-50m x3 trips

B: Zercher Carries w/ 60kg - about 40-50m x8ish trips

C: Fat Grip Farmer Walks w/ 80kg per hand - about 40-50m x10ish trips

12 sled OH rope extenstions + T push up w/ dumbbells x8 e/s + alternating KB swings x20 x4 rounds

E: 30 seconds each of: high knees, iso push ups, burpees, jump squats, crunches, half up squats, plank

Good solid session this morning. Fairly draining cos of the duration and fairly high lactate production. Was going to condition again this afternoon but I'll probably just do something light skipping and bag work instead. Might do some curlzz and sh*t for the laugh too if there's any girls in IP to impress.

<<Stop for a minute…>>

YESTERDAY

BJJ

Tekkers - 60 minutes

-Making space… from guard, right leg breaks and goes to ground blocking off hip and knee, onto left shoulder and right shin comes across other dudes hip and then procress repeats, getting to both feet on hips

-single leg take downs (assuming attack on right leg)…. Scissor legs w/ right leg hooking around to lock it in, left hand goes around leg and locks to shoulder tying it all together

-pull back with leg and push forward with shoulder to get them to the mat

-if they stay up, do tech. stand up and they should go down

-if not, left ear into hip, spiral staircase them down

-there was a load of things about how if they try to pull guard what to do to get a pass to side control, but the basics really were just to go super heavy and pin legs and pass from there


Rolling – 45 minutes tap and change w/ short push ups

-high intensity work today because there’s fights and the munster open coming up

-It was mostly the younger lads or lighter guys rolling tonight so it gave me a chance to work on passing and top positions because I had a bit of a weight
advantage

-Really enjoyed the roll, but I think some of the things I’m doing are getting predictable. I generally either smash the knees together and pass to side control from standing, failing that I’ll get left instep onto right adductor area of dude on the ground, get to half guard, and kick/walk my right leg around to half guard, if I get locked up - twist, go heavy, look for a left arm kimura, wait for them to pull it away then block their arm off over their head with my elbow into their armpit and work on freeing my right leg. From there it’s side control, north south going heavy with my shoulder/head in the sternum, knee on belly and then mount. If I get the chance I’m starting to play with S mount and see if I can get arm bars from there, or go for the back if they roll the wrong way. If I can’t get S mount or anything from there I’ll usually look for some form of keylock w/ varying degrees of success, or just try to hold the position for the round

-Tom got me with a nice Americana last night that really opened my eyes to the importance of patience in set up… he was just gradually working his way up trying a few different things, didn’t go for the it until he had me into a position where he could finish because if he did I would have bailed out of it

-Even managed to hit a couple of triangles!

-Tried to shrimp side ways from guard using the space trick from tekkers at the start of class and jump the back from there but I wasn’t getting it, either because it doesn’t work, or I wasn’t committing enough. Must find out about that on Wednesday

-Got stacked 2x last night really badly, feet overhead and to mat like… so asked Barry what to do to prevent it. Once they get both legs, and before they can lock hands, go hips heavy and drive your feet to their hips. Deep underhook with one arm and then shoulder walk back if they keep trying to stack

-Best part about last night was how well my conditioning held together. I was bouncing up between rounds eager to go again and was still feeling 100% after the 45 minutes and could have gone for the same again. I’d say it’s a combination of an increase in my conditioning, and just learning to relax more when rolling.

FTA69 wrote: »

Yerrah, spot on. I do weights twice a week because I'd revert to whippit form if I didn't, but I've never felt as alive training wise since I've been hitting the BJJ, boxing and MMA five times a week.

Also, how did you go about getting your ear fixed? Mine is pretty deformed looking and is extremely painful, to the point I tapped when it got manched in rolling today.

Ya gotta get it drained when it's fresh and full of fluid. If it hardens up, you're f*cked. Will just trained mine with a syringe, it's fairly handy to do. THen just packed it with cotton wool, wrapped my head and left it over night. I wear ear guards when I'm rollin now to protect it.

I'll probably ditch them coming up to comps and keep them on every other time.

<<3 is a magic number...>>

BJJ - over 2 hours of rolling and drills

-I'll post up the actual stuff tomorrow but it was pretty much how to get to side control withe the dude on their back having control of their legs
-We rolled starting from that position above
-The guy on his back 'won' by sweep or submission, dude on his feet 'won' by getting side control
-I must have done 25+ rounds solid tonight, even when I 'lost' I was just getting a drink of water and going again
-Really enjoyed tonight

EDIT:
Absolutely exhausted so no energy to log properly, but basically:
- grab pant bottoms, explosive hip in, throw legs sideways, knee on belly
- pants grip, sprawl, one leg straight, one bent then:
- walk to straight leg side, pressure all the time on hands to keep legs pinned, shoulder to hip, then side control
- go to bent leg side, sit thru (to like scarf hold position) to stop shrimp, regular side control

Also as a note to myself, control legs, hips, body and shoulders.

Conditioning

Prowler - 140kg x10 in 10 minutes

Shoulder Stability

3 rounds of:
Overhead shrugs - 50kg x10
Scap pull ups - x10
Scap push ups x10
Scap inverted rows x10

'mare of a day in work. Had a 15 minute break for a sandwich between 9 and 6.30 and was under huge pressure all day. Will be like that all week now, probably won't get done til after 7.30 tomorrow.

Again I noticed the benefit of the additional conditioning work tonight. Felt fresh all the way thru and was bouncing about grand. Maybe I'm just relaxing more when I roll...

Prowling was fine... had a legit excuse to avoid it after all that work, but the gains I'm seeing from it makes me want to do it more!!

Shoulder work cos I've been neglecting it and my shoulder felt a bit of a wobble today. I'm probably getting enough core work with the WCB anyway.