The Miseducation of Jimbo Slice

Da Za wrote: »

You must go through a tonne of caffeine each week!!!!

3-4 cups of coffee a day... black... cos that's how I roll...

<<See the sunlight…>>

THURSDAY

Warm Up – 1 round
Knee taps x15 e/s
Reverse Lunge x10 e/s
Groin Rotations x2 widths of the mat
Gray Cook Hip Pop Ups x10 e/s
Bird Dogs x5 e/s
Scap Push Ups x10
Scap Mobilisation x10 e/s
Wall squats (normal & prisoner style)

MMA/Muay Thai – 90 minutes
-warm ups and drilling
-sprawls
-shadow boxing w/ partner
-shadow boxing w/ partner & sprawls/pick ups
-5x 3 minute pad rounds (holding and striking)
-1x 3 minute boxing round
-7x 2 minute thai rounds

Better session tonight… I liked the shadow boxing drills and stuff. The warm up was actually fairly tough tbh.

Pad rounds were good… Died a death on the 5th and it all fell apart. Was flowing into kicks a bit better this week.

My boxing remains crap. REALLY bad. Like I dunno if I’ll ever get better

Thai felt a bit better today. Still not even close to be ‘ok’ at it, but at least I’m getting practice in now. Took a few hard right kicks off jabs because I was lifting my hands up. Checking kicks is something I need to start doing the right way too. Anyway… Feeling good after that.

<<That's enough for the back to break...>>

BJJ

Tekkers - 1 hour
-coach lukasz showed us some half guard escapes and sweeps. They just weren't going in at all

Rolling - 5x 5 minute rounds
-started in half guard for each one, got smashed over and over again.
-pulled a couple of sweeps, most of the time was just spent trying not to crossfaced. I wasn't that successful

Conditioning

12 minutes of:
Two Hand Swings - 16kg KB to a 'comfortable stop'
Laps of the mat x4


Absolute load of b*llox training today. VERY frustrating. Just didn't feel at all good rolling, making a ton of retarded mistakes. I'm blaming it on being in bed for the last 4 days and being off the mats sick for 7.

Conditioning starts back today as well. i've a plan in my head that I'm not f*cked writing down. But there's one there.

<<I'mma unrobe you...>>

Muay Thai

Warm ups - 3x 2 minute shadow boxing rounds + stretching

Kicks - 300 total

Pad Work - 3 x3 minute rounds, 1 to 10, 10 to 1, repeat for the round

Conditioning

Turkish Get Ups:
8kg KB - 5 minutes continuous switching hands each rep


Striking was alright today. Some good kicks and punches, some bad.

Conditioning was mneh... I'm just following Enter The Kettlebell. The 8kg KB's hella gay, but I'm taking it slow with my dodgy left shoulder!

BMR of approx 2,000kcals

x1.2 for general 'low/no sport' activity level = 2,400kcals

Training 6 days a week for approx 2 hour,s 60-70% of that time being moderately intense to intense - 60 minutes *2 hours *65% of that time active *7.5kcals a minute = 585kcals for 2 hours of BJJ/Thai (which is probably well on the low side)

Total daily requirement = 3,000 approx

Diet amount = 2,500 approx

And I've been eating around 2,000kcals daily, <70% of my maintenance. No wonder I'm so f*cked.

Up to 2,500 I go.

And my log is now officially 4 years and 5 days old, with every single workout in that time period recorded - woop!

Alright lets talk numbers...

Bodyweight: 87.8kg (88ish% of my 'PR' bodyweight strength)
Skinfolds: just over 6mm at suprailliac, 10mm at abs
Waist: 32.5 inches above my bellybutton, 33 inches around my love handles

I said yesterday that if I could maintain a 2x bodyweight squat I'd be happy, and I'm sticking with that. I probs coulda gone for 180kg today and gotten it, but being the first day back lifting I didn't want to push too mad. My thoracic mobility and external shoulder rotation is a lot worse than it used to be. So there's a couple of things to work on too. I don't think i'll need that much work to keep my lower body strength where I want it to be.

Power cleans, I said if I could do 120kg or between 1.25 and 1.5x bodyweight I'd be happy. I'd like to get to a clean/power clean of 1.5x bodyweight so that's the immediate goal there really. Big improvements'll be made just by actually doing the lifts again.

Bench... mneh. 120kg was tough enough. With a bit of training shouldn't be that far away from 1.5x bodyweight and 132kg. I'll test all again in 6 weeks.

My rough plan is:

SATURDAYS:
Mobility & Stability
Cleans/Power Cleans
Dumbbell Bench *s/s* Single Leg DL
Shoulder stability *s/s* 2 core exercises
Biceps

SUNDAYS:
Mobility & Stability
Cleans/Power Cleans
Split Squats *s/s* Weighted Chins or rows
Shoulder stability *s/s* 2 core exercises
Biceps

I'm only going to get to lift Saturdays and Sundays so don't mind cramming a fair bit in.

<<Poison on my mind...>>

Muay Thai - 2 hours total

-quick spot of foam rolling and thoracic extension work
-jogging, arm swings, high knees and feet... the usual MT warm up
-shadow boxing 3x 3 minute rounds w/ 10-10-20 in between
-12x 3 minute pad rounds w/ 1 minute break (boxing mitts, thai pads, kick shield)
-6x 3 minute rounds of light sparring w/ 1 minute break

Conditioning

TGUs - 8kg KB x5 minutes switching hands each rep

Striking was alright, moving around a bit more, did some technique work all the way thru. Sparring was a bit better. Still have an awful tendancy to just freeze and ball up when someone comes at me tho.

Conditioning was easy. Moving up 'bell next time.

THURSDAY

<<who's the guy who had to die....>>

Striking
-30 minutes of body boxing with push ups and knees up
-few rounds of sparring

BJJ
-Three 5 minute rolls

Mneh!

<<I make my slow way home limping on broken bones...>>

Morning BJJ - like 2 hours
-warm ups, bit more intense than usual
-drilling arm bars again
-rolling w/ gi: 12x 5 minute rounds - f*cking BRUTAL

Afternoon Strength
Scap OH shrugs w/ 50kg 3x10
Scap pull ups 3x10
Clams 3x10

Power Cleans:
60kg 2x3
80kg x3
90kg x3
95kg 3x3

A1) Bulgarian Split Squats:
20kg DBs 3x5

A2) Chins:
BW +10kg x5
BW +15kg x5
BW +20kg x5

B1) Single Leg DLs:
40kg 2x5
45kg x5
50kg x5

B2) Military Press:
50kg x5
55kg x5
60kg x5
63kg x5

C1) Plank w/ 10 shoulder taps e/s & 10 opposite hand and foot taps e/s x3
C2) 'Stir the pot' - 10 left, 10 right, 10 out x3

D) Dumbbell Curls:
20kg DBs 2x12


I'm going to go on record and say this has been the best bank holiday weekend of my life so far. Training yesterday wasn't spectacular but I got some good rounds in. This mornings roll was absolutely f*cking SAVAGE. When I walked in and saw everyone in gis I was a bit disappointed cos I was looking forward to a good no-gi roll, but I sacked up and just got on with it, and it ended up totally exceeding all expectations.

The chances of me getting a blue belt this summer probably aren't that great, but I'm just gonna give 100% in training for the munsters in 4 weeks and then onto the grading in late July. If I'm not good enough by then, I'm not good enough, but either way training my a$$ off for it's going to improve my jiu-jitsu so I guess it's win/win.

Rolled more aggressively today. Said to myself on the way in that I wasn't just going to sit in guard and wait for sh*t to happen, I'd actively go looking for sweeps and passes from standing and I pulled some good stuff together!!

Lifting was quality. Didn't do a massive amount work, but I got some good quality lifting in and have something to build on going forward.

Now, to make burritos and have a few beers, go out and see the lads, come home and watch UFC. Have a BBQ and train tomorrow.... and then play some football and train some more again on Monday.

Bank Holidays