The Miseducation of Jimbo Slice

<<Like a razorlight...>>

Foam Rolling - legs and upper back

Mobility - 3 rounds of:
dislocates x10
squat to stand x10
band pull aparts x15
x-band walk x10 e/w

Squat:
60kg 2x5
80kg x5
100kg x5
120kg x1
140kg x1
160kg x1 - whoosh
140kg 2x3
120kg 2x5

High bar, pause squats:
70kg 3x10

Chins w/ fat gripzz:
5x4 going on the minute every minute

MetCon:
Tried to do HSPU x10 + 32 inch box jump x10 for 3 rounds, died on rep 5 of the 3rd round of HSPUs and quit. Literally nothing left in mo shoulders.

Random "power" work:
no idea how to describe this, know the way you can start sitting on your heels with your shins on the ground and jump to your feet? Well I did that, except I did it to plates. Ended up getting onto 5x 25's and a 15.


Have been away for a few days bulking and chillaxing. Fun times.

Squat was incredibly easy today. The lose plan is moderate single x1, drop weight 2x3, drop more weight 2x5. I'll add 5kg onto all those weights for the next couple of months hopefully. Going to be really gentle in how I reintroduce them. If I get to 200kg x1 before the summer's out I'll be happy.

MetCon was hilarious. My shoulders were just having none of it. Died SO bad. That's a serious issue.

Playing with handstands again today, they're really improving. Many thanks to the lovely Pole Valut'er guy in Santry for his tips!!

FRIDAY BJJ - 1.5 hrs

-Lots of drilling the DLR pass from Robson Moura
-Lots of guard passing

SUNDAY RUNNING

-4 laps of cabinteely park in 46.something minutes
-did one 9.04 lap just to see what sort of pace I could set, forgot I was meant to be running it fast and looked at my HRM about 3/4 way in and was still in the 150s, whoops
-did it in my merrells - calves are pretty much okish today

ferike1 wrote: »

merrells?

<<Floor, floor, floor...>>

Morning Strength

Mobility - 3 rounds of:
dislocates x10
squat to stand x10
band pull aparts x15
x-band walk x10 e/w

Dead Hang Power Clean:
40kg 2x3
65kg 5x3

Deadlifts:
60kg x5
100kg x5
140kg x3 (all double OH to hear)
170kg x3
180kg x3
190kg x3
170kg x5

Chins w/ Fat gripzz:
BW 3x5, 3x3

Bowler Squats:
3x10 e/s



Afternoon BJJ - 1 hour
-nice little session focusing on omoplata & triangle
-from flower sweep, take a cross sleeve grip, kick, extend, flatten him out, open arms as wide as possible to spread legs and arm
-triangle, don't bother, because I'm worse than awful at them

Good training day today. The gym session was good. Nothing crazy or outrageous but some decent work done. DL is coming back quick. Will shoot for 190kg x5 and 175kg 2x5 next week or thereabouts.

Friday - Strength

Foam Rolling

Mobility:
dislocates x10
squat to stand x10
band pull aparts x15
x-band walk x10 e/w

Box Jump:
up to the big box plus 6x 25s and a 15kg plate x1

Power Cleans:
50kg 2x3
70kg x3
90kg x3
95kg x3
98kg x3
101kg x3
105kg 2x3



Chins w/ Fat Gripzz:
5x3

Box jumps were awesome. No idea where that came from. If I was to guess height it'd be 42+ inches. It was almost at the base of my sternum anyway.

Power cleans were miserable. Leaving the bar way out in front the entire time. It's been a problem for ages but only really copped it now. Deffo need to sweep the bar back more off the floor and delay my extension.

Chins were chins. Felt all around my scaps working like crazy on them, which was awesome.

Totally weekly time running, to come.

Weekly Running Mileage (well, time) - 55 minutes

Thursday - 9 minutes of mixed trail and grass around St Clare's

Saturday - 19 minute of mixed trail and grass around St Clare's

Sunday - 27 minutes around Killiney Hill, average HR of 155bpm

Was out on Killiney Hill with The Pig yesterday evening after 2 days of BBQ. Very nice terrain and super interesting to run on.

The plan is to get out for 2x 10 minute runs, a 15 minute run and a 30 minute run this week. Nothing mega hard or strenuous, just getting miles in my legs.

Over the course of 7 weeks I'm aiming to add 10% to that weekly, which will end up with me doing 2x 20 minute runs, a 30 minute run and a 60 minute run. Hopefully someone with some knowledge or exp can chime in and let me know if this is a good plan of action or not?

The Beast went off to P&K Cycles today for a tune up after 5 years in exile. I figured with Aung San Suu Kyi around this week, it would score irony points if nothing else.

There's new cables all around going on him, slick tires, and whatever the hell else Keith thinks is needed. It's the perfect bash around and will do the job of getting me around Gaelforce and Dublin Dare. Was looking at a new MTB for those but have decided to save the cash and put it towards a road bike and wetsuit for my impending triathlon journey instead. The Beast will live on as a communter/utility bike then.

The before:

<<who got the...>>

Bike - 70 minutes (average HR = 140bpm)
-Drumcondra to Sutton Cross and back again. It's about 24km on the route I took

Woke up this morning with my knee in an absolute STATE. Slept with one leg outta bed last night and my MCL is very, very upset with me today. Had to skip out of lifting and BJJ as a result.

Collected The Beast off Keith in P&K Cycles this afternoon and cycled it home - the wheels turn, the brakes work and the gears change again, awesome!! Then it was out on the above route to re-christen it.



...as an aside, I may have picked out my road bike too. And now I want it even more with the ease at which dudes were passing me by today on my cycle. Looked like they were barely even turning the pedals. Jelly. Hopefully this 8 weeks of cycling The Beast ahead of Gaelforce will stand to me when I get on somthing better.