Your new Simian Overlord!

Hail 2 Da Chimp

cardio,shoot me wrote: »

hows the shoulder man?

oh and did you see the Reem fight? freaking monster! threw rogers around

Hey man,
The shoulders are OK, it's actually been my "good" shoulder that's been giving me the trouble lately, that was due to some nasty takedowns. My injured shoulder has been great lately, I've upped the flexibility work and am doing less RC / rehab work on it and it seems back to good now.

I'm not sure why Overeem was even fighting Rogers, surely it should have been Fedor Vs Overeem, it just doesn't make sense to have someone coming off a loss to befighting for the title... Let's face it, Overeem is just holding onto the belt for Fedor and now he's coming to collect it!

Hail 2 Da Chimp

Monday 17/05/10:

Afternoon Session:
3 mins skipping
3 x 4 mins shadow boxing.
With sprawls, Hip mobility stuff, bridging.

MMA - B.J.J.:
Jogging, rolling, aligator walk, shrimping, etc.

Techniques:
Shooting to the left and right.

Guard:
Omoplata.
Omoplata -> opponent rolls out - > you roll back into it.

Standing:
Flying armbar!

Side mounted:
Choke.
Choke -> rolling opponent to side control.

Rolling 4 x 3 min rounds (last 2 from standing).

Summary:
Two good sessions, did a bit of shadow boxing to loosen up the body. My sparring has felt a little slow the last few classes, I'm too tense.
Grappling went well too, I'm really seeing improvements here, especially in my guard work / triangles and half guard, the lockdown is really working for me.

Hail 2 Da Chimp

Tuesday 18/05/10:

MMA - M.T.:
3 mins shadow boxing.
Clinch, thai & wrestling, Takedowns, alternating.
Clinch w/ takedowns.

Technique:
Slip opponent jab, jab to body, cross.
Slip opponent cross, L hook, cross.
Block opponent L hook, L uppercut, R cross.
Block opponent R hook, R uppercut, L hook, R Cross.
Slip opponent cross, L hook, cross, stepping in with R leg and takedown.

7 x 3 mins Sparring full Thai w/ takedowns & grappling.

Summary:
All in all standard was better today, stand up was much improved and takedowns were better. Takedown defense was better too and managed to counter a few takedowns.
Hands were a lot looser and I can feel the sharpness coming back.

Hail 2 Da Chimp

Wednesday 19/05/10:

Afternoon Session:
Warm up.
4 x 4 mins shadow boxing.
With sprawls, Hip mobility stuff, bridging.

MMA - B.J.J.:
Jogging, rolling, aligator walk, shrimping, etc.

Shooting.
Shooting -> takedown.

Arm bar:
From guard -> Reaching under opponent and spinning between their legs.
From guard -> opponent slips out arm -> switching hips to armbar opposite arm.
From open guard -> sweep opponents knee -> rolling into armbar.

Summary:
Not much to look at but it had me wrecked all the same, didn't do any sparring as I'm pretty sore / beaten up these days, just wanted a nice easy session. Got to practice some of the stuff I've been trying the last few days.

cardio,shoot me

Hail 2 Da Chimp wrote: »

I'm not sure why Overeem was even fighting Rogers, surely it should have been Fedor Vs Overeem, it just doesn't make sense to have someone coming off a loss to befighting for the title... Let's face it, Overeem is just holding onto the belt for Fedor and now he's coming to collect it!

Fedor broke his hand at a sambo event. Personally even if he didnt i doubt they would have fought, yet.

after werdum fedor has two fights left on his contract, i expect overeem will come down with something so fedor will have to fight another can, then he'll fight overeem for the title on the last fight of his contract.

Hail 2 Da Chimp

cardio,shoot me wrote: »

after werdum fedor has two fights left on his contract, i expect overeem will come down with something so fedor will have to fight another can, then he'll fight overeem for the title on the last fight of his contract.

I'd say your bang on there, it's a pity as we're unlikely to see Fedor fighting any more big names any time soon...

Hail 2 Da Chimp

Thursday 20/05/10:

Rest day:
Rest day.

Summary:
N/A.

Hail 2 Da Chimp

Friday 21/05/10:

MMA - Conditioning:
3 mins shadow boxing.
Clinch, thai & wrestling, alternating.
Clinch w/ takedowns.
Shooting going, left and right.
Shooting w/ takedowns.

4 x 4.5 mins circuit:

Summary:
Tough session, circuit really kicked my ass.

Hail 2 Da Chimp

Saturday 22/05/10:

MMA - Sparring:
3 mins shadow boxing.
Clinch, thai & wrestling, alternating.
Clinch w/ takedowns.

Sparring x ? rounds- alternating between:
Grappling.
Standup w/ takedowns and submissions.

Summary:
Very tough session again, felt a lot better this week than last week, I think the Thursday off did the job.
Sparring, takedowns and takedown defense all felt better this week.

Hail 2 Da Chimp

Sunday 23/05/10:

Rest day:
Rest day.

Summary:
N/A.

Hail 2 Da Chimp

Monday 24/05/10:

MMA - B.J.J.:
Jogging, rolling, aligator walk, shrimping, etc.

Shooting.
Shooting -> Guillotine.
Shooting -> Guillotine -> pulling guard.
Shooting -> Guillotine, alternate grip.

Guillotine defense from guard -> Over / under grip.
Guillotine defense from standing -> Over / under grip.

Opponent shoots -> sprawl -> Brabo choke.

4 x 30 second rounds of:
Guillotine: Finishing
Guillotine: Defense.

Armbar drill.
Side control -> opponent spins out -> Brabo choke.

Summary:
Easy enough class, concentrating on technique. I was looking up videos, just to go over the finer points of the Brabo / D'arce choke and this is the only video I could find:

https://www.youtube.com/watch?v=CRedxhUPvsg

Those guys are such douche's, but it's a great technique. There was a lot less flexing last night, well OK maybe not a lot less but still...

Hail 2 Da Chimp

Tuesday 25/05/10:

MMA - M.T.:
2 mins footwork.
3 mins shadow boxing.
Clinch, thai & wrestling, Takedowns, alternating.
Clinch w/ takedowns.

Technique:
Slip opponent jab, takedown.
Slip opponent jab, cross.
Slip opponent jab, cross, takedown, opposite side to above.

Low kicks.
Low kicks, counter punching.
All level kicks, counter & setup punches.

Defense from punches.
Attacking with punches, opponent defending.
Defense from punches, against the cage. Blocking, slipping, shooting.
Attacking with punches, against the cage, opponent defending.

Dirty boxing x 3 mins.

Summary:
Great session, doesn't sound like much but I was wrecked after it. Left nothing behind!

Hail 2 Da Chimp

Wednesday 26/05/10:

MMA - B.J.J.:
Jogging, rolling, aligator walk, shrimping, etc.

Shooting.

Side control / Scarf hold:
Escaping to guard.
Escape & take back.
Bridge opponent & roll.

Mount escape:
Bridge & hip shrimp.
Grabbing arm and rolling.

Guard:
Scissor sweep.
Elevator sweep.
Reaching for Kimura -> sweep.
Reaching for Kimura -> standing up.

Shooting -> takedown.
Takedown -> kneebar.

Summary:
Grand session, nice and light - lots of technical stuff.

Hail 2 Da Chimp

BF = 10.5% This is the lowest I've had it measured.
Weight 77.4Kg.

Hail 2 Da Chimp

Time to resurrect this log, not long after this I had a C class fight. Don't really want to say which organisation, for obvious reasons...
I've also had to knock the MMA training on the head for a coupe of weeks, so I've been concentrating on the weights and running.

Edit: I also went on holiday for 2 weeks...

Hail 2 Da Chimp

Fight - C class:
Result: Loss by decision.

Fight:
3 x 3 min rounds.
Punching kicking and knees to the head standing.
Punches and knees to the body only on the ground.
Takedowns / Slams allowed and submissions from standing and on the ground allowed.

R1:
All action, ate a few hard punches, tried for 2 submission attempts, couldn't finish either of them and ended up burning myself out.
Possibly won this round in spite of taking a lot of punishment.

R2:
Got 1 clean takedown, couldn't keep opponent down, tried to pull guard but ended up pinned in half guard for most of the round.
Landed an OK punch, shoot combo but failed to finish the takedown.
Lost this round.

R3:
Landed 1 good hard punch, didn't capitalise on it though, couldn't finish the takedown attempts so ended up pulling guard, got pinned and layed on again.
Some nice clinch work but I came out the worst.
Lost this round.

This is all from memory and I haven't seen any videos of the fight so can't really remember the finer details.

Pro's:
Managed to pull off 2 submission attempts in spite of being close to being KO'd.
Kept my head under pressure, don't think I really panicked.
Not injured, had a slight black eye, some bruising on the temple and a sore leg but all good.

Con's:
Not finishing my takedown attempts: great shoots but then I paused and couldn't finish - breaking the momentum.
Not punching in combination's: landed 2 good punches, 1 real belter, but I just stopped, instead of getting stuck in.
Not moving: Got hit with a few big punches in the first, which, I really should have seen coming.

Hail 2 Da Chimp

Previous training sessions

* Pre-Holiday *
Running:
5.5 miles (approx) 36 mins.
5.5 miles (approx) 39 mins.

Starting Strength:
Squat:
60Kg x 5
77.5Kg x 5
85Kg x 5
85Kg x 5
85Kg x 5

Bench:
60
70
75
75
75 x 4 - failed last rep.

Deadlift:
75
90
100


Dips BW:
6
? - 6??? Think I did 2 sets here but only logged one.

*Next session - 2 days later *
Squat:
60Kg x 5
77.5Kg x 5
85Kg x 5
85Kg x 5
85Kg x 5

1 arm press:
15Kg x 5
15Kg x 5
17.5Kg x 5
17.5Kg x 5

Military press:
30Kg x 5
40Kg x 5

Pull ups - BW:
6
7

Power clean:
45Kg x 5
45Kg x 5
45Kg x 5

Bicep curl:
17.5Kg x5
20Kg x 5
20Kg x 5

Summary:
This is a picture of where I was before I went on holidays, I did a bit of circuit training on holiday, 3 rounds of push ups, squats, crunches etc.
Went for a run and did the above circuit, etc. But haven't really trainined for 2 weeks.

Hail 2 Da Chimp

Tuesday: 20/07/10

Starting Strength:
Rowing machine x 3 mins.
Stretched out - dynamic stretching.

Couple of rounds of:
5 x pushups
5 x scap push ups.
5 x BW squat.

Squat:
60Kg x 5
77.5Kg x 5
85Kg x 5
85Kg x 5
85Kg x 5

Bench:
60
70
75 x 3
75 x 4
75 x 5 - failed last rep.
70 x 5

Dips BW:
7
7

Pec dec:
30Kg x 10

Summary:
Felt like crap, the Squat, which is fairly light by my standards, was actually tough enough. Although I was more interested on working on getting as much depth and keeping my posture. I twinged my back coming up from a squat, which meant no deadlift for me.
Bench was very tough also, although I had no one to spot me, I feel like I should be throwing that kind of weight around easily...
Disp were straight after the bench, pec dec to give an extra boost to my bench.

Hail 2 Da Chimp

Wednesday: 21/07/10

Run:

~ 5.5miles 43 minutes.

Summary:
Crap session, was in bits with DOM's, I had DOM's in my chest so bad I hot to stop several times...
I could have easily knocked a couple of minutes off that but was running with a partner.
Not sure if I'll be up to too much today either, hip flexors are in bits between the squatting and the running.

Hail 2 Da Chimp

Thursday: 22/07/10

Run:

~ 5.5miles 35 minutes 50 seconds. PB

Summary:
Very tough, AFIK this is a PB for this route I was running, didn't think I'd run it that fast but but the time I got half way there I realised I was doing good time.
Don't know if I mentioned it before but I'm changing my routine up as I intend on doing the Warriors Run again this year, Sat 28th of August.
I'm still trying to work out in my head what the best routine would be...

Hail 2 Da Chimp

Thursday - Monday 23-26/07/10

Rest days:
Rest days.

Summary:
No time for training, did a lot of drinkin though...

Hail 2 Da Chimp

Tuesday 27/07/10

Running:
Hill session - 48:46.


Summary:
The same route as previous but ran the hill section twice, which is approx 10 mins extra (from the top, back down and up again).
Not really sure of distance, more concerned with increasing the time and time on hills in particular.
Easy enough pace - was killed with cramps at the start but ran strong enough...

Hail 2 Da Chimp

Wednesday 28/07/10

Starting Strength:
Bench w/ 4Kg internal rotations between each set:
60
70
77.5 x 4 - failed last rep
77.5 x 3 - failed 4th rep
77.5 x 4 - failed last rep.

Deadlift:
60
70
80
100

Dips BW:
10
8 + 2 <- had to take a break as my elbow was very sore on the last set.

Step ups:
40Kg x 5 each side
40Kg x 5 each side
40Kg x 5 each side
40Kg x 5 each side
40Kg x 5 each side

CGBP - Smith Machine:
Bar +10Kg x 10
Bar +10Kg x 10

Summary:
Subbed out the squats for Step ups as my knees have been giving me a bit of jip. Deadlift felt very heavy but I just realised I jumped up 20Kg on my last set, so that could have been the problem.
Bench is coming along but I really need to get more volume on the weights, which seems to be counteracting the running

Hail 2 Da Chimp

Thursday 29/07/10

Rest days:
Rest days.

Summary:
N/A

Hail 2 Da Chimp

Friday 30/07/10

Running:
8 miles - 1:25


Summary:
This ended up taking wayyyyy longer than I'd expected. My running partner had just comeback from a cycle and ended up having to walk a lot of the distance.
Wasn't too bad, I was more concerned with increasing the time spent running and the distance as opposed to a speed session.
Edit: Also that deadlift session had my hamstrings / back of my knees in bits... Need to increase weight in smaller increments.

Hail 2 Da Chimp

Saturday 31/07/10

Starting Strength:

3 mins rowing.

3 rounds of:
5 BW squats
5 scap push ups
5 push ups
Downward facing dog.

3 rounds of:
IYTW - 3Kg
Scap pull ups x 5

1 arm press:
10 Kg x 5
12.5 Kg x 5

Military Press:
30Kg x 5
35Kg x 5
35Kg x 5
35Kg x 5

Pull ups:
BW X 8
BW X 5
BW X 8

Power Clean:
35Kg x 5
40Kg x 5
45Kg x 5
45Kg x 5
45Kg x 5

Bicep Curl:
20Kg x 5
20Kg x 5
20Kg x 5

Front Squat:
40Kg x 10

External rotations 2.5Kg x 12

Summary:
Shoulder press nearly broke me in half
Was surprised at how easy the power clean was when I didn't do the squat.

Did way to much RC work it would seem as my shoulders / traps / lats were in bits. Scap pull ups did not agree with me at all... Maybe I'll try it on the Lat Pulldown next time.

Hail 2 Da Chimp

Sunday 1/08/10

Rest days:
Rest days.

Summary:
N/A

Hail 2 Da Chimp

Monday 2/08/10

Rest days:
Rest days.

Summary:
N/A

Hail 2 Da Chimp

Tuesday 3/08/10

Running:
Hill session: 58:20
Running my usual route, ran the hill section 3 times.

Start to top of hill: 20:27
Top of hill to bottom to top again: 9:12
Top of hill to bottom to top again: 9:33

Summary:
Tough session, only stopped twice, once about 8 mins in to give my lower back an extra bit of a stretch out, then again at the top of the hill on the last time for about 10 seconds. Was planning on collapsing and dying but people were looking at me, so I had to keep going!
I'm happy enough with those results... I'm thinking of skipping the weights sessions for either MMA sessions or conditioning sessions this week as Starting Strength doesn't seem to mix well with the running...

Hail 2 Da Chimp

Wednesday 4/08/10

Running:
Run: 54 mins.

Summary:
Started off at a slow enough pace, but managed to pick up the pace after about 10 mins and finished at a fairly fast pace.