Maximum Rippage ( Training log ) TB + Conditioning

[Maxrip13]

3/1/24

MMA
Escaping bottom side control with strikes.

4/1/24

BJJ GI
Side control and north south escapes

No Muay thai due to lower back pain

[Maxrip13]

5/1/24

Threshold run (Using Threshold pace numbers from recent 20 min test)
4.8km,36 mins

5 min Z1
5 min Z2
6 min Z3/2 min rest Z1
5 min Z2
5 min Z1

Avg HR 143 bpm
Avg pace 7:31 per km

I am following a non TB run program for the next 12 weeks whilst I continue with TB for my strength programming. The program is only two times a week and is based off my 20 min threshold test I did this week.

I realised during today's threshold session that I have probably run in zone 3+ for most of my shorter LSS runs. By doing an actual warmup (the Z1 and Z2 portion) my threshold pace felt like my usual Z2 runs. I did go into this session without doing any strength work prior and fully fuelled.

I reckon I will finally get back to faster run times after spending the last time in maintenance mode.

[Maxrip13]

6/1/24

BJJ No Gi
Side control pin escapes

2x5 min wall wrestling rounds and general no gi rolling

[Maxrip13]

8/1/24

Tactical Barbell Pro Week 3 Session 1

Benchpress 1 RM 90kg
Front Squat 40kgx 5, 60kg x5 (Still having some back issues and taking it easy for 1RM test day)

Weighted pullup 30kg (attempted 40kg, but i only got my chin to the bar. My standard is bottom of neck)

20 Min MAF Run 2.9km
Avg HR:138bpm
Avg Pace 6:55 per km

I just did some easy testing to set myself up for my next cycle. I tested my 1RM Benchpress and Weighted Pullup.
The Benchpress was pretty easy and I was probably good for 95kg at that weight but not a double. Not quite back to my usual weight of 100kg, but I should get there pretty quick to check off that goal.

I probably could have given myself the 1RM Pullup, but my 2024 goal is 5, so I want to be strict on the form. I want to hit 5 good solid Pullup reps by the end of the year with this weight. I should be able to get their mid year if I make it a focus.

My run was done in the rain and with no headphones. I really enjoyed getting out and it just being me on my own. I will be doing more long runs like this in the future. I am following a 2 day run program that alternates MAF runs and intervals. It's been enjoyable to just do what I am told and the runs are pretty easy.

I will test my back or front squat by the end of the week. I have been having some back issues, they have nearly resolved, but I don't want to push it.

[Maxrip13]

10/1/24

AM

Threshold Interval run 5.21 km
avg pace:7:18 per km
Avg HR:145 bpm
5 min Z1
5 min Z2
18 min Z3
5 min Z2
5 min Z1

PM

MMA
General Session including footwork, takedowns, wall work, and short sparring rounds

[Maxrip13]

11/1/24

BJJ Gi

Back control and collar choke escapes

Muay Thai

100 situp finisher

[Maxrip13]

12/1/24

TB Strength testing day Week 3 Session 2

Front Squat 100kg x1

Deadlift 160kg x1 (double bodyweight standard maintained)

I did some testing to set myself up for my next cycle of training. I think I will do OP I/A and alternate lifting 2-3 x a week with the 4 lifts I have tested. Most like cluster is going to be Front Squat, Benchpress and Weighted Pullup with Deadlifts every third session.

I am looking to just tick the box on sessions with the ability to add some volume to my upper body work when I am feeling good. The deadlift will most likely just be a single work set after a brief warm up.

I will either take next week off or jump in mid week as my work schedule is going to effect my training for the first half of the week.

[Maxrip13]

13/1/24

BJJ No GI

Shoulder crunch sumi gaeshi sweep and live rolling

No muay thai because I am soft.

[Maxrip13]

16/1/24

Tactical Barbell OP I/A
Strength Session 1 75%(Training Max)

Front Squat 3x5 70kg
Benchpress 3x5 65kg

Weighted Pullup 3x5 5kg

Kneeling ab wheel rollout 2x10

First day of OP I/A. I dropped the weight by 5kg to adjust as a training max, as I plan on doing this long term and working hard on my skill and conditioning work.

All lifts felt reasonably good besides a slight tweak in my upper back. I may run this arvo or go to BJJ as I can't do my normal daily session. I will most likely only lift 2x this week due to work commitments.

[Maxrip13]

17 Jan 2023

AM

Lactate Threshold interval session

5 min Z1
5 min Z2
4 min Z3/1 min Z1
5 min Z1

PM

MMA