The Miseducation of Jimbo Slice

<<you friend will love you more than they used to...>>

Training pt.2

Warm up
-lots of foam rolling
-over/under drills
-roller arches

Strength

Squats:
60kg 2x5
100kg x3
140kg x1
*belt*
160kg x1
180kg x1
200kg 2x2 - lolz
180kg x1 - nope

Ring Dips:
bodyweight 20-10-6rp

SET 1


SET 2


Massive LOL here. Did not expect that to happen. Only decided I'd squat about an hour before, and that I'd put a belt on to see what the craic was on the way to the gym. Felt pretty decent except for getting thrown wildly out of shape a few times (watch the second reps). Based off bar speed, and with my act together, I'd say I'm good for triples.

First time I've ever squatted 200kg under 90kg, and first time I've squatted it at all in 2 years. Big success.

Ring dips were class. Serious chest pump.

Will do some scap destroyer work later.

Everything you wanted to know about secret BJJ/MMA ninja training but were afraid to ask...

<<New York...>>

Warm up
-scap destroyer
-push ups

Strength

Bench:
60kg 2x5
80kg x3
100kg x3
110kg x3
120kg x3
125kg x1
130kg x1
135kg 2x1
120kg 2x3
110kg 2x5

One and a half fat grip chinzz:
bodyweight 3x5

Ab work - band feet fall out things

First time I've ever benched 1.5x BW raw, and did it without structured training. Things are going awesome right now.

120kg x3


135kg x1

<<Get out the mouth wash if you're talking sh*t...>>

Warm Up
-squats to 140kg
-benching, floor pressing, bench w/ mini bands
-fat bar curls, paused chinzz, weighted ring dips, muscle ups
-cleans, front squats

Strength

Rack pull from hole 2 (bottom of knee cap):
60kg x5
100kg x3
140kg x1
*belt*
180kg x1
200kg x1
220kg x1
240kg x1
260kg x0, x1

RDLs:
100kg x10
120kg 4x10

Scap destroyer:
3 rounds of 10 reps

...well that's day one of prep for next years IDFPA nationals out of the way. Bit of an extended warm up as I was getting some shots done for a mag.

Rack pulls were good... help up well under load and grip feels strong. Will see if I can get a vid of the 260kg off the pig later. Off the floor next week...

RDLs were good, never sure on them really. Will wait to see what DOMS are like tomrorow. Expected to be epic.

Went to Bear again today - second chance and again it's disappointed. Said the same about Crackbird, and Jo'Burger. I think all his stuff is massively overrated.

Some cool pics...

<<about to go... HAM>>

Warm up
-smashed myself to bits with the foam roller for ages
-awesome new shoulder mob as viewable here

Strength

Squats:
60kg 2x5
100kg x3
120kg x2
140kg x1
*belt*
180kg x1
200kg x3, x2

Ring Dips:
bodyweight x22-14-10rp

Fat Grip Chinzz:
bodyweight 3x10

Scap Destroyer:
3 rounds

200kg x3


Good session. I smashed my leg with the roller to try and loosen it up a bit - was moderately successful. think I'll call a physio immediately after this to get it looked at because I can't even quarter squat on one leg with it (which suggests there some incredible compensation going on to hit 200kg for reps).

Got crushed by the second set w/ 200kg. Took the 3rd rep for a good ride but legs extended too fast and couldn't muscle it thru. Still technically quite poor on my squats.

Ring dips are up from 20-10-6, which was a nice surprise. And my grip is fricking rock solid at the moment. Lat activation is crazy high on the chins for the first time ever too, think my scap stability is improving and allowing my lats to do their job now.

Solid sesh. Will probably take a max attempt on Friday afternoon if I can get a few bodies around (HINT, HINT people) and base DecemberSmolov off of that.

Oh and calipers came out with a reading of 8.78% on a 7 site test at 89.9kg. Which is nice.

COH wrote: »

I could be local but I don't know if the universe could take two pairs of pretty red squat shoes in the same room at the same time

Only one way to find out!!

Squeaky bum time....

WHIP IT! wrote: »

Hanley, I have to ask ya.... what the smeg does "The Miseducation of Jimbo Slice" mean??

Jimbo Slice comes from the back street brawler "Kimbo Slice". My name is James after all... Came about during my prep for my white collar fight last year.

"The Miseducation of..." comes from title of the Ross O'Carroll Kelly book, The Miseducation Of Ross O'Carroll-Kelly.

It was apt at the time because the book focused on him during school, and I was undergoing my schooling period for BJJ/striking!

...bet you didn't expect that much behind it

<<Let these niggas know who I am...>>

Warm Up
-4 hours of coaching and 4 hours of biz development work

Conditioning

Keffni:
10-9-8...3-2-1
-wall balls
-burpees
TIME: 3m 52s

NEVER.AGAIN.

F*ck.That.Noise.

Took 45 minutes to make it to my car. 30 minutes after that and my chest is still burning and I'm coughing aggressively.

Mellor wrote: »

Quick opinion seek here.

I try to avoid squats and deadlifts in the early morning. At least not straight away. Extra stresses on the spine, yada yads.
I'm pretty sure you voiced a similar opinion.

Lately, I'm finding it harder and harder to fit in my strength work in the evenings. I'm considering adding another session in the evening, wrestling/no-gi. So time is tighter. I'm thinking I've no other option than an AM weight session.

Is this just slightly non-optimal or a major negative.
I live pretty close to the gym, so there's not much time between bed and barbel.
Something like;

6.30 Alarm - Get dressed, washed and make a breakfast shake.
6.45 In the gym. Mobility warmup. Stretch etc
7.05 Lift
7.50 Finish

If its deadlift day, DLs are my final exercise, so i won't hit a max until the last set. Squat are first on squat day so max at about the 20 min mark.

Worth worrying over?


(edit: meh, didn't mean to get that long. Want to repsot to main forum?

I'd probably split squat and DL. Still get a serious leg overload there. I think the single leg stuff is better for BJJ/MMA too and I know Barry has voiced similar opinions too. And you avoid spinal loading.

I like the look of these.
Although I need to remind myself of a standard burpee?
I tend to do them as a sprawls from a fighting stance so not as long a cycle.

same as the sprawl, except chest to floor, bounce to feet, clear ground and get hands overhead

Per here...

<<Hey... HO...>>

Warm ups
-external rotation stretching & strengthening
-lots of foam rolling

Strength

Squats - Smolov, Week 1, Day 1:
60kg 2x5
100kg x3
130kg x1
*belt*
150kg 4x9

F*ck that juice. I forgot how bad Smolov is. This will be grim.

<<you know a ****** just went..>>

Squats - Smolov Week 1, Day 2:
60kg 2x5
100kg x3
*belt*
140kg x1
162.5kg 5x7

That was incredibly easy. Smolov adaptations already. RevFit Members Xmas Party now. Watch out, Mongolian BBQ!!