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The Miseducation of Jimbo Slice
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<<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.0 -
<<What are you into...>>
Warm up
-rolled a small portion of my left leg
Strength
Floor Press:
60kg x10
80kg x10
90kg x10
100kg x12-6-4rp
Scap Destroyer:
3 rounds of...
scap pull ups x10
scap row x10
3 way band pull x8 e/w
scap push up x10
That was decent enough. Just wanted to get something in. Had a very solid day nutrition wise yesterday and cleared out a ton of bloat. Felt alright after lifting, bit stiff this morning but nothing major. Knew I wasn't doing any leg work ahead of tomorrow (gonna pull), so decided to get some pressing variation in. I can see myself just doing a ton of pressing variations all the way thru Smolov base in December and not really worrying too much about it - just literally trying to improve the RP numbers on floor press/banded bench I reckon.
I like my scap work. Upper back was mega pumped after. Looking forward to what happens over the next 2 weeks.
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<<gangham style...>>
Warm up
-rolled my left leg
-did a few complexes
Strength
Deadlift:
60kg 2x5
100kg x3
140kg x2
180kg x2
210kg x3
205kg x0 - bye bye brain
Speed Pulls:
120kg 6x3
RDLs:
80kg 5x10
Weighted Ring Dip:
BW +10kg 5x5
Pull ups and dicking about:
Tonnes
That was a decent deadlift. Mighta got more out of it too. Wanted to come back to 205kg x5 but was dicking about and joking before it and quit above my knees. Decided it was an appropriate time to call it ther ebecause I didn't want to keep burying myself.
Speed pulls were grand, but my starting position for all DLs is really off. If anyone knows why - holla.
Everything else was grand. RDLs need to be 100+kg, ring dips need to be heavier and the band videos coming soon are freaking hilarious.0 -
Everything you wanted to know about secret BJJ/MMA ninja training but were afraid to ask...
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<<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
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<<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...
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<<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.0 -
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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
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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
Nope, I really, really didn't.... that was deep, Man...0 -
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<<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.
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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...
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<<Niggas rap about the **** that I do daily...>>
Warm up
-lots of talking
Strength
Ring Dips:
bodyweight x10
+15kg 3x5
Fat Grip Chinzz:
bodyweight x10
+10kg 3x5
Scap Destroyer:
2 rounds of 12s
I'm CRAVING protein right now. Serious DOMS fears for tomorrow. Dips were VERY strong, as were the chins. Getting it together
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