Maximum Rippage ( Training log ) TB + Conditioning

[Maxrip13]

16/9/21

TB OP I/A Week 3 Strength Session 8
Short warmup

Deadlift 1x3 110kg
Benchpress 3x4 85kg

[Maxrip13]

19/9/21

TB OP I/A Week 4 Strength Session 1
Short warmup

Bench press 3x3 90kg
Back squat 3x2 120kg
BW Pullups x 12

Clubell shoulder casts 4kg

I was pretty happy overall after a poor nights sleep due to the little fella.

My bench press reps felt really strong. I would have liked an easy 3 on the back squat, but I was technically only meant to use 110 and the double was about an 8/10.

I threw in the Pullup test which was a bad idea. My shoulder pulled up pretty sore after. I won't be using pullups in my next cluster due to getting greedy and I have dropped reps as a result.

[Maxrip13]

27/9/2021

TB OP I/A Week 1 Strength Session 1
Short warmup

BackSquat 3x5 90kg
Benchpress3x8 75kg
1 Arm KB BOR 5x10 es

3 rounds with 2x 32kg Kettlebell
50m Farmers carry

Couch stretch

[Maxrip13]

28/9/2021

HIC

15 min warm up walk
3x400m sprints, with active walking recovery approx 150m
Round 1: 1min:13secs
Round 2: 1min:19secs
Round 3:U/K due to timer issues but slower than the above 2

1km uphill climb LSS run
7:05mins
AVG HR 145bpm

[Maxrip13]

29/9/21

TB OP I/A Week 1 Strength Session 2
Short warmup

Deadlift 1x5 100kg
Benchpress 3x8 75kg

Shoulder complex 4kg clubbells

[Maxrip13]

30/09/2021

30 min run
Distance:4.53 km
Avg Pace:6:37 per km
Avg HR 156 bpm

I definitely felt that one in the calves and was pretty disappointed overall. I did it completely fasted besides a couple black coffees. I am pretty run down at the moment and have probably pushed things a touch lately. I will finish the week of with my TB strength session tomorrow and take a day or two off as I adjust to running outside of maffetone pace and sprinting regularly again.

[Maxrip13]

1/10/2021

TB OP I/A Week 1 Strength Session 3
Short warmup

BackSquat 3x5 90kg
1 Arm KB Press alt L,R 5x8 16kg
1 Arm KB BOR 5x10 es 16kg

3 x10 Kneeling ab wheel rollouts

Cold water immersion in unheated spa

[Maxrip13]

4/10/2021

TB OP I/A Week 2 Strength Session 1
Short warmup

BackSquat 3x5 95kg
Benchpress3x6 80kg
1 Arm DB BOR 5x8 es 20kg

[Maxrip13]

5/10/21

LSS Run 35mins
Avg Pace: 10:17 per km
Avg Hr:151 bpm

Extremely slow and easy LSS run for recovery.

[Maxrip13]

7/10/21

TB OP I/A Week 2 Strength Session 2
Short warmup

Deadlift 1x5 110kg
1 arm KB OHP 3x6 es 20kg

Kneeling ab wheel rollout
3x10

Play around with homemade cable for sets of triceps push downs and lay pulldowns