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Re: Maximum Rippage ( Training log ) TB + Conditioning
Posted: Tue Aug 31, 2021 1:50 am
by Maxrip13
31/8/2021
TB OP I/A Week 1 Strength Session 2
Short warmup
Back Squat 3x5 80kg
Benchpress 3x8 70kg
1 arm KB BOR 5x8 16kg
Farmers Walk Approx 50 m 2x32kg KB
Kneeling ab wheel rollouts x10
x 2 rounds
45 min LSS run
Distance 5.45km
Avg Pace:8:16 per km
Avg HR 150bpm
Re: Maximum Rippage ( Training log ) TB + Conditioning
Posted: Thu Sep 02, 2021 8:46 am
by Maxrip13
2/9/2021
TB OP I/A Week 1 Strength Session 3
Short warmup
Deadlift 1x5 90kg
Benchpress 2x8 70kg
Re: Maximum Rippage ( Training log ) TB + Conditioning
Posted: Sat Sep 04, 2021 11:54 pm
by Maxrip13
5/9/2021
TB OP I/A Week 2 Strength Session 4
Short warmup
Back Squat 3x5 90kg
Benchpress 3x6 80kg
1 arm KB BOR 5x6 18kg
35 min LSS run
Distance 4.63km
Avg Pace:7:33 per km
Avg HR 153bpm
Re: Maximum Rippage ( Training log ) TB + Conditioning
Posted: Tue Sep 07, 2021 8:06 pm
by Maxrip13
7/9/21
2/9/2021
TB OP I/A Week 2 Strength Session 5
Short warmup
Deadlift 1x5 100kg
Benchpress 3x8 80kg
60 min LSS Run
7.69km
Avg Pace 7:48 per km
Avg HR 142 bpm
Re: Maximum Rippage ( Training log ) TB + Conditioning
Posted: Wed Sep 08, 2021 11:55 pm
by Maxrip13
9/9/2021
TB OP I/A Week 2 Strength Session 6
Short warmup
Back Squat 3x5 90kg
Benchpress 3x6 80kg
1 arm KB BOR 5x6 18kg
Shoulder complex 2.5kg
HIC Finisher
10 burpees
25m bear crawl
25m walk back
x 3 rounds
Re: Maximum Rippage ( Training log ) TB + Conditioning
Posted: Mon Sep 13, 2021 10:25 pm
by Maxrip13
14/9/2021
TB OP I/A Week 3 Strength Session 7
Short warmup
Back Squat 3x3 100kg
Benchpress 3x4 85kg
1 arm KB BOR 6x4 20kg
Kneeling ab wheel rollouts x15
x 2 rounds
Shoulder complex 4kg clubbells, mid grip
Re: Maximum Rippage ( Training log ) TB + Conditioning
Posted: Mon Sep 13, 2021 10:27 pm
by Barkadion
Maxrip13 wrote: ↑Mon Sep 13, 2021 10:25 pm
14/9/2021
TB OP I/A Week 3 Strength Session 7
Short warmup
Back Squat 3x3 100kg
Benchpress 3x4 85kg
1 arm KB BOR 6x4 20kg
Kneeling ab wheel rollouts x15
x 2 rounds
Shoulder complex 4kg clubbells, mid grip
Hey Max,
What is BOR? R stands for rows but
Re: Maximum Rippage ( Training log ) TB + Conditioning
Posted: Wed Sep 15, 2021 3:05 am
by Maxrip13
Barkadion wrote: ↑Mon Sep 13, 2021 10:27 pm
Maxrip13 wrote: ↑Mon Sep 13, 2021 10:25 pm
14/9/2021
TB OP I/A Week 3 Strength Session 7
Short warmup
Back Squat 3x3 100kg
Benchpress 3x4 85kg
1 arm KB BOR 6x4 20kg
Kneeling ab wheel rollouts x15
x 2 rounds
Shoulder complex 4kg clubbells, mid grip
Hey Max,
What is BOR? R stands for rows but
It’s what I have always called Bent Over Rows. Basically I go heel flat ,arm supported on my bench and a slow controlled row with one side done bodybuilding style. All that squeezing and feeling the muscle stuff.
I have some issues from so many pull-ups and fighting through a few too many shoulder submissions at Bjj. It’s making my shoulder feel really good with all the benching.
Re: Maximum Rippage ( Training log ) TB + Conditioning
Posted: Wed Sep 15, 2021 3:07 am
by Maxrip13
15/9/21
HIC Run
3.2km
18.23 min
Avg pace:5:44 per km
Avg hr:153bpm
3.2km walk
Re: Maximum Rippage ( Training log ) TB + Conditioning
Posted: Wed Sep 15, 2021 3:11 am
by Barkadion
Maxrip13 wrote: ↑Wed Sep 15, 2021 3:05 am
Barkadion wrote: ↑Mon Sep 13, 2021 10:27 pm
Maxrip13 wrote: ↑Mon Sep 13, 2021 10:25 pm
14/9/2021
TB OP I/A Week 3 Strength Session 7
Short warmup
Back Squat 3x3 100kg
Benchpress 3x4 85kg
1 arm KB BOR 6x4 20kg
Kneeling ab wheel rollouts x15
x 2 rounds
Shoulder complex 4kg clubbells, mid grip
Hey Max,
What is BOR? R stands for rows but
It’s what I have always called Bent Over Rows. Basically I go heel flat ,arm supported on my bench and a slow controlled row with one side done bodybuilding style. All that squeezing and feeling the muscle stuff.
I have some issues from so many pull-ups and fighting through a few too many shoulder submissions at Bjj. It’s making my shoulder feel really good with all the benching.
Ohhh, makes sense. I call it 3 points row and do it the same way, placing free hand on wooden box..
Cheers!