The Miseducation of Jimbo Slice

<<Woah-oh-oh-oh...>>

KayBees

Clean and Press Ladder (3 rounds w/ 90 sec recovery):
24kg KB x 1-2-3-4-5-6

TGUs:
16kg KB x5 minute continuous (2 reps per hand before switching)

Single Hand Swings:
16kg KB x50 per hand


The C&P ladders were grand. Ish. Switched hands after each "block" of reps and was strict pressing all the reps. Might be time to get a new heavier KB!

TGUs were alright. Bit tougher keeping the KB in the same hand for multiple reps. I don't want to jump to the 24 too soon and cause problems so I'm making the 16 harder.

Swings were hand to hand - ie switching in mid air. Hardest part about them was counting the reps and not getting confused by the alternating hands. Yes, I'm smrt.

Killme00 wrote: »

Next comp is in eight weeks. Time to reverse this result!!

Can't see the posters.... deets??

But that's sweet.... Still another 6 months of beginner nogi and probably a year+ of white belt to go

Killme00 wrote: »

deets? It's a picture of you on one side of a ref and the guy who beat you on the other with his hand raised in vistory. For motivisualisation, you know!!

Deja vu more like. It's literally 4 days before my accounting finals. I'll have to see about it.

<<Pull up in your limousine...>>

"Exercise"

All of the following was done in a continuous circuit...

Clean and Press Ladder:
24kg KB x 1-2-3 - 5 rounds
Time: 6 minutes 14 seconds, average HR: 154

4km run - 23 minutes and 25 seconds
First 2km - 11min 43sec, average HR: 157
Second 2km - 11min 42sec, average HR: 158

Turkish Get Up Ladder:
16kg KB x1-2-3 - 3 rounds
Time: 8min 13sec, average HR: 156

So totals...

37min 53 sec, average HR: 156

Good session.

Took an easy week and still got 4 alright sessions in. Looking forward to next week

<<No funny business....>>

SATURDAY

11km run - 1 hour 33 seconds

Average heart rate - 155bpm

<<One less hungry mouth on welfare...>>

Bettlekells

Snatch:
16kg KB 3x10 e/s
24kg KG 3x5 e/s

Clean and Press Ladder:
24kg KB x1-2-3-4-5-6-7-8 (5 minutes 30 seconds)

Swings:
24kg KB x150 (50 reps, 45 second rest x3)

Snatch:
16kg KB 5x5

KB Kurlzz:
16kg 3x10 e/s

I'm getting sick of not getting to train BJJ. The KBs are providing a distraction, but not else. I'll do some TGUs and go for a run tomorrow.

Happy out wit the stuff today. Got a good bit of snatching in. Still undecided about the RKC cert, but I want to be able to pass their snatch test regardless.

Pressing was very strong. I'd love to get to 10 rungs doing that. Suppose I should put up for the 32kg KB now at this stage but I dropped a ton of cash on the doctor today so not exactly arsed. It's my birthday on Sunday, so if anyone wants to get me a 32kg comp KB, that'd be super.

Swings were mega tough. Forearms were thrashed by the end of it. Everything else was ok.

Mellor wrote: »

I take it you are keeping your HR around 150-160 for max cardio gain (or similar)

How did you arrive that that figure, is it a % of MHR or just pulled from the air.

During my runs I try to keep it to a max of 150. I've been reading a lot of Joel Jamieson's stuff. He goes into great detail about the different types of fitness and work capacity that need to be trained, a good aerobic base being one of the most important. It's something I've neglected, so I'm putting some time into it now.

Basically he was saying that maximum stroke volume in the left ventricle occurs between 120 and 150bpm, working in that range for extended periods of time (60-90 minutes) will increase the capacity of the chamber and thus your ability to pump more oxygenated blood around your body with each heart beat.

Work at a higher bpm and the hypertrophy never occurs because your heart is never full with blood (ie it's beating too fast to allow for full volume). There's a whole load of other stuff that follows on like how depending on the training you've done prior your body will either be able to use the oxygen efficiently (oxidative ability) but won't supply high levels of power output (ie explosive effort) or it won't use it effectively and you'll be real explosive for a short amount of time, but despite of a low resting heart rate and good stroke volume, you'll still gas quickly (glycolytic ability).

If you come from a weight training background it tends to be the latter. And I've noticed that to an extent myself. The solution to that is something he calls high intensity continuous effort (HICT), which is basically extended full/lower body resistance work for 15-20 minutes x2 w/ 8-10 minutes recovery.

So like cycling but with the resistance only allowing you to do 30ish rpm, using a versa climber, uphill lunges, that sort of thing. Basically stuff where there's sufficient resistance over a long period of time to make your legs start to develop their ability to work for continuos periods of time.

I'm still doing a lot of research into it all, and trying to get my head around it. So right now, I'm just developing my aerobic base. BUT I can't run for 90 minutes yet cos my knees can't hack it, so I'm just trying to get some weighted work in and gradually increase my mileage over the weeks. First goal is 20+km a week.

Think of the above in the context of people bashing LIT and how it's not important... Makes you think eh?

Bet you weren't expecting a reply like that.

EDIT: Also, I'd expect most of this will have very little tangible carryover into my performance on the mats, but it's something cool that I want to play about with anyway. It should allow me to train fresher for longer too. Which WILL help.

Thinking about this myself also.
I've done like 30 with 24 before,
I'll prob try go back and hit 100 with 16kg, then 18kg, then 20kg

I did 100 with 16kg in 5 the other day and it was pretty hand. Wasn't even plannin on it, just worked out that way.

I'm just going to keep practicing my snatches, and work swings and presses with progressively heavier KBs. It's all in Enter The Kettlebell by Pavel.

Mellor wrote: »

No, but thanks for going into that kind of detail.
HR is something I've ignore tbh, I'm only getting back to a level where it might matter now. I knew to ignore the fat-loss zone but never considered it matters in terms from heart capacity/hypertrophy. Which is kinda silly, when you think how precise people are about 3/5/8/12+ reps for strength vs size vrs endurance gains. Your heart is clearly the most important muscle.

My cardio training has consisted over run a little longer, run a little faster, run a little longer etc.

Haha yeah I'm the same. I'm still skeptical of it all to an extent, but the only way to get to the bottom of whether it works or not is to try it!!

You have it in my head, so i'll try 100 reps at 16kg this weekend. But since the last time i tried them, I've seen a vid about the RKC challange, and a load of my reps would be no counts. Fine going up, but i was letting some come to my shoulder first on the way down.

Ohhhh.... yeah.... that's not good

Firing it back between your legs means you can cycle thru them faster tho, so all's not lost

<<On and on and on…>>

Serious lack of updates because life is, as usual, getting in the way

BJJ

FRIDAY - 90 minutes
-drilling and videoing stuff from the drysdale seminar
-about 20-30 minute of rolling with Barry

SATURDAY - 90 minutes
-more drilling of the seminar stuff
-rolls with Stephen, Rohan and Barry

MONDAY - 2 hours
-Coach Lucas in the house
-Worked side control positions first (block off hips with knee and elbow on far side, deep arm and crossface with bicep, knee to ribs and slide up to take arm away, get knee up under their shoulder to take them out of line and prevent shrimp)
-Arm bar from there stepping the outside leg all the way around and under their head, closing up feet and falling back to arm bar, if they sit up, straight to triangle
-Then he showed us some weird horrible chanky arm bar thing tha is just beyond me
-Managed to sweep TJ for like the first time ever using my favourite half guard sweep, and he promptly arm barred me, but hey, at least I scored points on him, then I started bugging him for tips - first was when I have that whizzer, to get my hand flat on my chest, from side control bump away and then to the guy on second effort to unsettle their weight, use loads of little bumps instead of one big one), saw a cool transition to triangle after trying for kimura from guard
-Few tips from Tom on the mount, and then scissor/tripod sweep - I’m determined to make that one work for me

Jude-jitsu with TJ tonight - looking forward to that.