The Miseducation of Jimbo Slice

<<Yo what up...>>

Strength

Warm ups - 3 rounds:
scap OH shrugs w/ 60kg x10
scap pull ups x10
clams x10

Power Clean:
40kg x3
60kg x3
80kg x2
90kg x2
100kg 5x2

A1) Split Squats:
25kg DBs 3x5

A2) Chins:
BW +12.5kg x5
BW +17.5kg x5
BW+ 22.5kg x5

B1) Single Leg DB Deads:
10kg x5
15kg x5
17.5kg x5
20kg x5
22.5kg x5
25kg x5

B2) Singe Arm DB Press:
10kg x5
15kg x5
17.5kg x5
20kg x5
22.5kg x5
25kg x5

C1) Plank variation (left hand & right foot touch & extend and vice versa)
3x12

C2) Stir the pot
3x12 (left to right, right to left, front and back)

D) Standing DB Curls:
20kg 3x10

Good sesh. Power cleans were grand. Gonna just keep moving up slowly.

DB split squats were alright, serious hamstring overload... dunno what's up there. Chins were alright too. Might move up a small bit on those next time.

DB deads were good, like them more than BB. Or at least think they're 'better'. One arm press was fine... nothing crazy or special.

Core was alright... gonna keep mixing it up a bit.

Started to diet again today... bleurgh.

Da Za wrote: »

Why are your only 2 weight sessions of the week identical?? What's the reasoning?

Pick some stuff and get stronger at it. Pick some other stuff when I can't get stronger on the previous stuff.

No need to overcomplicate things like everyone else is doing.

<<Nothing at all…>>

TUESDAY

Muay Thai - about 90 minutes
-warm ups and stretching as usual
-3x 3 minute rounds of shadow boxing w/ 10-10-20
-drilled front leg kicks (small step out with my right foot)
-front leg kick followed by a right hand (‘fall into’ the right hand)
-teeps (knee high & extend hip)
-5x 3 minute pad rounds, which I was appalling during

Conditioning - 12 minutes
KB swings w/ 24kg KB - totaled 220 swings and around 5 minutes of jogging during the time.

Thai was sh*te. Just couldn’t get it going. My left front leg kick was good enough, but once we moved onto pads, it wasn’t working at all above hip level. Even my right was the same. Probably a combination of mobility and technique.

Conditioning was good. Found it very easy. Gonna aim for like 300 reps I guess… or maybe 2+ minutes of continuous swings as a short term goal. Looking forward to BJJ and TGUs tonight!

hooplah wrote: »

I'll ask you about this tomorrow anyway but whats your conditioning plan:

Which one are you?

Swings after striking, tgu's after bjj? I see you reckon the short blocks you do have a noticable effect training wise, is that it or do you think they keep fat down? hmmm, I'm struggling to even get to the gym for strength at the moment so small add ons to training like this might be a good idea for me... no swings though..

The swings and TGUs just alternate. So whatever day they fall on is the day they get done. I try to do one or the other after every session, skipped out on doing them Saturday as I was going straight to lift afterwards so there was no point further fatiguing myself after 12x rounds of rolling.

I don’t think they’ve any discernable effect on fat levels. The kcal demand wouldn’t be high enough. I’m sure that on top of everything else they do have a slight effect, but I don’t think that they’d make any difference done in isolation.

In regards cardio/strength improvements - I’m not sure how much adaptation on a celluar level they create, but I certainly ‘feel’ better when I go them. I feel fitter and stronger like, so even if they have no tangible benefit, there’s a mental aspect, which is enough justification for me.

The BIGGEST benefit tho in my opinion is the mental aspect. Being up there doing that while everyone else is lying on the mat or stretching I can tell myself that I’m prepared to do what other people won’t and in competition I’ll have done stuff other guys weren’t prepared to do. I find that it helps me keep going and not quit. My skill level is so far behind most of the guys that just being active and constantly trying to fight out of bad positions is about the only thing I can do to keep things relatively equal.

My heart rate monitor arrived yesterday too... Resting heart rate of 56bpm first thing in the morning sitting up in bed. Got a copy of Joel Jamison's Ultimate MMA Conditioning book too so working thru that and will try to implement some of the ideas contained therein.

Gonna get out for some sprints later since I won't have time to train, be interesting to watch my heart rate during that!

COH wrote: »

So, in a month or so when I drop a few kgs of totally swole you wanna come down to raw and give me a hand with some equipped benching?

I can promise there'll be loads of mirrors so you wont be lonely and I'll buy you a UFC T-shirt or something

Dealz. I also have a way to potentially leverage this to my advantage...

COH wrote: »

I smell a photoshoot....

I do too... Now. I was thinking of something else but if anyone wants to come photo me and COH for their portfolio - holla.

<<She said what...>>

Conditioning
6km run in 33 minute 38 seconds
Average heart rate 151bpm

Had things on this evening so couldn't make it to striking, which was probably for best seens as I'm pretty mcuh training 8x per week anyway at this stage. Joel Jamieson told
me to keep my heart rate between 120 and 150 beats per minute for optimum aerobic development (75%) so that's what I did.

I'm not really too au-fait with heart rate measurement as a training tool at the moment but I'm reading up on it and going to try it out to see what happens.

Very pleasantly surprised at the ease which I ran 6km. Easily could have kept going, had my breath back within about 30 seconds of stopping. Would have liked 5 minutes per km but it would have had my heart rate too high so I left it. Going to try get at least one long run in during the week from now on. Will probably just keep pushing the distance on it to 10k+ at 150bpm for now.

<<This girl has got me so distracted...>>

TRAINING PART 2 OF 3 - 12pm

BJJ - 2 hours
-warm ups
-drilling arm bar and triangle from butterfly again
-13x 5 minute competition rounds w/ 1 minute recovery and a round break in the middle

That was a pretty tough session!

I just realised something glorious…

Since I’m not a complete fat bar steward any more I can do the 5km run into Kyuzo from work on Tuesday and Thursday in time for beginner’s BJJ, and run in on Friday in time to roll instead of being late as usual.

Next week and the one following I’m out of the office, with my car, about 15 minutes from Kyuzo so can drive in.

And then when I’m back in town following that I can just run in again.

More cardio + more BJJ + more kcals burned + more chocolate + lighter bodyweight coming up to the Munster open and gradings = epic win

Barry.Oglesby wrote: »

Still... you?

Is it the fact I'm talking about cardio and losing weight as being good??

If so, please see the key point: "more chocolate"

Barry.Oglesby wrote: »

Still confused. Next Dylan will outbench you.

What's confusing you... structure? content? something else?

There was a time when fat powerlifters stayed in fat powerlifterland. All was right with the world. now they're doing "conditioning" and all that jazz.

All this change... it's confusing.

If it helps, I’ll wear a fat suit and breathe heavy?

Also... and this is just a thought I'm having now... have you considered that the extra 20 minutes at the end of training might be better served by pulling people aside and drilling whatever you missed or got passed by/pinned by? How much fitter do you need to be right now? Where's the maximum benefit to be gained at the moment? Through greater conditioning or through knowing one extra movement?

I think you're fit enough, fitter than me right now, but the reason you're wrecked when rolling is inefficiency. I would do more things to make me more efficient rather than getting fitter to do things inefficiently.

I have actually… but by the end of the rolls I figured I’d be too tired to actually do any meaningful work and would be practicing while fatigued and not really learning that efficiently, so by just doing conditioning instead I figured I could be a zombie while I did it and it would still have a positive effect in that it would allow me to attack for longer, be more active and constantly fight out of bad positions, as a band-aid to my current inefficiency while rolling.

But if you think I’d be better served drilling afterwards, I’ll hold auditions. I guess just drilling 1 or 2 closed guard passes and side control escapes for 20 minutes a night would be a pretty big benefit with the Munster Open coming up.

I’ve my own KBs on the way anyway…. So will probably still end up doing extra conditioning. And I’m gonna run into the gym tonight so I can FINALLY make some of Bruno’s classes. 6x a week BJJ will be pretty sweet.