Maximum Rippage ( Training log ) TB + Conditioning

[Maxrip13]

19/1/24

Tactical Barbell OP I/A
Strength Session 2 75%(Training Max)

Front Squat 3x5 70kg
Benchpress 3x5 65kg

Weighted Pullup 4x5 5kg

25 min LSS

22/1/24

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

Front Squat 3x5 70kg
Benchpress 3x5 65kg

Deadlift 1x5 110kg

23/1/24

BJJ No GI
Muay Thai Sparring

[Maxrip13]

24/01/24

MAF Run LSS 25 min

25/1/24

BJJ GI Spider guard
Muay thai

[Maxrip13]

26/01/24

Tactical Barbell OP I/A
Strength Session 4 80%(Training Max)

Front Squat 3x5 75kg
Benchpress 4x5 70kg

Weighted Pullup 3x5 10kg

Interval Session Lactate Threshold pace
4.88km
Avg HR: 138bpm
Avg Pace 7:13 per km
5 min Z1
10min Z2
15min Z3
5 min Z1

My strength work felt really easy today overall, but I had taken 3-4 days between sessions due to other training. My run pace remained predominantly aerobic, I feel like my lactate threshold test may have been a bit off. I will finish the 12 week program, but I expect that my 20 min test will have a massive improvement, due to the level of fatigue when I tested.

I am on nightshift next week so will most likely only do 2 strength session again. 2 seems to be the sweet spot even though I am using OP I/A as my program.

[Maxrip13]

27/1/24

BJJ No Gi
Solid 50 min rolling session

[Maxrip13]

29/01/24

Tactical Barbell OP I/A (Nightshift)
Strength Session 4 80%(Training Max)

Front Squat 3x5 75kg
Benchpress 3x5 70kg

Weighted Pullup 4x5 10kg

2 rounds 24kg Kettelbell
50 m 1 arm farmers walk alt l,r
25m Over head carry alt l,r

2x30 secs hanging on pullup bar

This is the first morning after starting nightshift for the week, so I am feeling a bit sluggish. My strength sets felt strong but I was resting for a good period and stretching out between sets. My pullups in particular felt very strong.

I will either get some BJJ in tomorrow evening or a run depending on how things go. I still want to hit 1-2 session of BJJ if possible over the week, but might trade it for some park time with the family.

[Maxrip13]

30/1/24

BJJ Gi armbars


31/1/24

BJJ No Gi
Armbars

1/2/24
30 min LSS

2/2/24

BJJ Gi

Knee on belly to armbar
Lots of rolling

I am still on nightshift, so only 1 run and strength and conditioning session so far this week. If I wake up alright tomorrow I will get a run and lifting session in, but happy with 3 BJJ this week.

Looking forward to some time off and more recovered trainingover the next 2 weeks.

[Maxrip13]

3/2/24

Tactical Barbell OP I/A (Nightshift)
Strength Session 4 80%(Training Max)

Front Squat 1x5 75kg
Benchpress 1x5 70kg

Deadlift 1x5 120kg

Interval run Lactate threshold 4.53 km
33 mins
5 min Z1
5 min Z2
4 min Z3/2 min Z1 x3 rounds
5 min Z1
Avg HR:146 bpm
Avg pace:7.17 per km

[Maxrip13]

5/02/24

Tactical Barbell OP I/A (Post Nightshift)
Strength Session 85%(Training Max)

Front Squat 3x3 80kg
Benchpress 3x3 75kg

Weighted Pullup 3x3 15kg
Kneeling ab wheel rollouts 2x5 (10kg Weightvest)

I am feeling some left hip/lower back pain, but was able to hit my squats fine, with the final set feeling the best. 9 days straight on the road, has caused me some hip issues.

[Maxrip13]

12/2/24
AM.
Strength Session 1

Sandbag lap to shoulder 38kg 3x 5 es

Sandbag bear hug squat 38kg 3x5

3 rounds, EMOM
a. Ring dip x5
b. Pullup x8 (last set rest pause last 3 reps)

Clubell Inside circle 4x5 es 15lb clubbell

I have been having some hip and back issues directly linked to my barbell work. Strength is not my current focus, so I will be dropping the barbell work and getting some more variety in my strength work.

As I look at the session written it looks similar to Infinite intensity strength work. I will still include some progressive overload, but will most likely adjust exercises more so than adding weight.

My main goals are to improve my conditioning and add martial arts volume. I feel I am strong enough for what I want to do and would rather get some variety in my strength sessions. I will follow a more RPE approach for a period and will chase numbers with my sandbags when I am feeling good and add weight to the bodyweight movements. I plan to train a bit more like this over the next 4-6 weeks to hopefully reignite the love for barbell training in the future.

[Maxrip13]

12/2/24

Lactate Threshold run

Z1 5 mins
z2 5 mins
Z4 3 mins/1 min Z1 x3
1. 5:21
2. 5:13
3. 4:25
5 min Z1