Today's Training
Midday BJJ
Focusing on dela riva Guard and modified x.
Multiple rounds drilling the above and fine tuning with one of the bigger blokes in the gym.
He gave me some good pointers also.
4x5 min rolls from same position above.
Only way to put this training session is that I am absolutely wrecked. My calves were cramping and everything. Overall it was an awesome session though.
Maximum Rippage ( Training log ) TB + Conditioning
Re: Maximum Rippage ( Training log ) TB + Conditioning
Today's Training
Warmup 3 rounds
Front squat x5 40kg x2,50kg
Clubbell Benchpress x5 2x 7kg clubs
8 x Situps
Pullups x2
Foam roll upper/lower back
5 rounds 85%
Front squat x 5 60kg
5x 16kg kroc rows each side
Foasm roll upper/lower back
5 rounds 85%
Benchpress x5 65kg
5x poor mans leg curl ea side
Foam roll pec/shoulder
3 Rounds 85%
RDL clean grip x 5 65kg
Dips x5
Foam roll upper/lower back
Still plugging away at the percentages of my 5RM I tested recently. I am struggling to get this strength work in around BJJ. Tonight I made the choice to lift instead of going to no gi/wrestling and I kinda regret it. I am losing a bit of motivation for the gym work and would rather be on the mats or outside training at the moment. It is winter here so maybe it's just winter blues haha.
Warmup 3 rounds
Front squat x5 40kg x2,50kg
Clubbell Benchpress x5 2x 7kg clubs
8 x Situps
Pullups x2
Foam roll upper/lower back
5 rounds 85%
Front squat x 5 60kg
5x 16kg kroc rows each side
Foasm roll upper/lower back
5 rounds 85%
Benchpress x5 65kg
5x poor mans leg curl ea side
Foam roll pec/shoulder
3 Rounds 85%
RDL clean grip x 5 65kg
Dips x5
Foam roll upper/lower back
Still plugging away at the percentages of my 5RM I tested recently. I am struggling to get this strength work in around BJJ. Tonight I made the choice to lift instead of going to no gi/wrestling and I kinda regret it. I am losing a bit of motivation for the gym work and would rather be on the mats or outside training at the moment. It is winter here so maybe it's just winter blues haha.
Re: Maximum Rippage ( Training log ) TB + Conditioning
Today's Training
Strength/HIC Session
Session 7
Warmup 4 rounds
Back Squat x3 50,60,70,80kg
Clubbell press 7kg ea side x 8
Bw Pullups x5
Foam roll quad, hip ITB
Back Squat 90% 5RM 5 Rounds
Back Squat 90kg x5
Shoulder Corkscrew x5 ea side 4 kg clubbell
Foam roll glutes and hammies
OHP 90% 5RM 5 Rounds
OHP 45kg x5
1 Leg Hip bridge x5 ea side
Foam roll chest/shoulder
Weighted Pullup 5 Rounds
WPullup 16kg x5
Diamond pushup x5
Stretch lat, upper back
Good high volume strength session today. All I can say is I am happy I went with very conservative maxes, otherwise I would not be able to make these reps. My 5RM and 1 RM are so different it's crazy. Those 5 rounds of 90kg in the back squat probably mean I am good for 160kg + for a single. I hate doing anything over 3 sets of 5 and that's why I have gone and done this higher volume strength build up.
My next session will be my first with some actual conditioning and we will see how things go. The idea is to do a sort of high volume strength base build and then transition into some endurance work after.
I am also on night shift and want to make some BJJ this week, so I will see how things go.
Strength/HIC Session
Session 7
Warmup 4 rounds
Back Squat x3 50,60,70,80kg
Clubbell press 7kg ea side x 8
Bw Pullups x5
Foam roll quad, hip ITB
Back Squat 90% 5RM 5 Rounds
Back Squat 90kg x5
Shoulder Corkscrew x5 ea side 4 kg clubbell
Foam roll glutes and hammies
OHP 90% 5RM 5 Rounds
OHP 45kg x5
1 Leg Hip bridge x5 ea side
Foam roll chest/shoulder
Weighted Pullup 5 Rounds
WPullup 16kg x5
Diamond pushup x5
Stretch lat, upper back
Good high volume strength session today. All I can say is I am happy I went with very conservative maxes, otherwise I would not be able to make these reps. My 5RM and 1 RM are so different it's crazy. Those 5 rounds of 90kg in the back squat probably mean I am good for 160kg + for a single. I hate doing anything over 3 sets of 5 and that's why I have gone and done this higher volume strength build up.
My next session will be my first with some actual conditioning and we will see how things go. The idea is to do a sort of high volume strength base build and then transition into some endurance work after.
I am also on night shift and want to make some BJJ this week, so I will see how things go.
Re: Maximum Rippage ( Training log ) TB + Conditioning
Today's Training
BJJ Evening Class
Working on collar and cuff open guard.
Triangle and sweep from same.
3x5 or so mins rolling rounds at the end starting from above position.
This was my first night time BJJ class in ages and it was weird to see some faces I hadn't in months. I also got to roll with a few people who were reasonably new. I realised the day class has a core group[ of people who get to training more often than me and because of that are improving a lot faster. I just thought I was really crap, but things came together. I might try and make the Nogi class on wednesday and follow it with wrestling.
Im off to work for night shift soon and plan to get some conditioning in tomorrow night before work.
BJJ Evening Class
Working on collar and cuff open guard.
Triangle and sweep from same.
3x5 or so mins rolling rounds at the end starting from above position.
This was my first night time BJJ class in ages and it was weird to see some faces I hadn't in months. I also got to roll with a few people who were reasonably new. I realised the day class has a core group[ of people who get to training more often than me and because of that are improving a lot faster. I just thought I was really crap, but things came together. I might try and make the Nogi class on wednesday and follow it with wrestling.
Im off to work for night shift soon and plan to get some conditioning in tomorrow night before work.
Re: Maximum Rippage ( Training log ) TB + Conditioning
Today's Training
Strength/HIC Session 8
Warmup 3 rounds
Lunge bw x4 each side
Pushups x8
Situps x8
Instep Stretch
5 Rounds
Walking lunge x5 each side 16kg kettlebell
Jumping Lunge x2 each side
Shoulder jack knife x5 each side
5 Rounds
Kettlebell arm Push press x5 16kg each side
1 arm kettlebel row x5 16kg
Pigeon Stretch
7 Rounds EMOM
Lunges x5 each side
Burpees x3
4 rounds
20 secs Flutter Kick
20 secs EO
20 Secs Rest
4 rounds
40 secs Front Bridge
20 Secs Rest
Good little training session today and I worked through at a reasonably brisk pace. This was my first little reintroduction of specific HIC/Conditioning work. Everything felt pretty easy and I worked rapdily through the session.
The hardest part of today was the flutter kicks which was surprising for me. I guess that happens when you never do any specific core work, but I was still able to complete the sets.
Strength/HIC Session 8
Warmup 3 rounds
Lunge bw x4 each side
Pushups x8
Situps x8
Instep Stretch
5 Rounds
Walking lunge x5 each side 16kg kettlebell
Jumping Lunge x2 each side
Shoulder jack knife x5 each side
5 Rounds
Kettlebell arm Push press x5 16kg each side
1 arm kettlebel row x5 16kg
Pigeon Stretch
7 Rounds EMOM
Lunges x5 each side
Burpees x3
4 rounds
20 secs Flutter Kick
20 secs EO
20 Secs Rest
4 rounds
40 secs Front Bridge
20 Secs Rest
Good little training session today and I worked through at a reasonably brisk pace. This was my first little reintroduction of specific HIC/Conditioning work. Everything felt pretty easy and I worked rapdily through the session.
The hardest part of today was the flutter kicks which was surprising for me. I guess that happens when you never do any specific core work, but I was still able to complete the sets.
Re: Maximum Rippage ( Training log ) TB + Conditioning
Today's Training
BJJ No gi Night session
1 hr session only
Working on switching the hips to counter being elevated for butterfly sweeps etc.
3x5 min rolling
First no gi session in probably 4-6 months. I absolutely loved it as I started my grappling journey with purely no gi. I had some really fun scrambles with people and was able to sweep and submit a guy who had about 40 kg on me. I forgot how much I prefer no gi to gi training haha, but the gi stuff had definitely carried over to my no gi.
I hit my minimum two BJJ sessions already while on night shift. One more strength session and I have hit my weekly goals.
I am pretty damn happy to have achieved this consistency whilst on nights.
BJJ No gi Night session
1 hr session only
Working on switching the hips to counter being elevated for butterfly sweeps etc.
3x5 min rolling
First no gi session in probably 4-6 months. I absolutely loved it as I started my grappling journey with purely no gi. I had some really fun scrambles with people and was able to sweep and submit a guy who had about 40 kg on me. I forgot how much I prefer no gi to gi training haha, but the gi stuff had definitely carried over to my no gi.
I hit my minimum two BJJ sessions already while on night shift. One more strength session and I have hit my weekly goals.
I am pretty damn happy to have achieved this consistency whilst on nights.
Re: Maximum Rippage ( Training log ) TB + Conditioning
Today's Training
Strength/HIC Session 9
Warmup 4 rounds
Front squat 20,35,45,55kg x3
Clubbell Benchpress 7kg clubs x8
Situps x8
Pullups x2
Foam roll upper/lower back
5 rounds
Front Squat at 90% of 5RM
60kg x5
Horizontal bar row x5
Foam roll upper/lower back
5 rounds
Benchpress 90% of 5RM
70kg x5
Hamstring hell
Foam roll pec/shoulder
3 rounds
RDL 90% of 5RM
70kg x5
Pushups x5
Foam roll upper/lower back
Good session to finish off the week. I have hit my goal of 3x strength/Hic and 2x BJJ training sessions this week, While on night shift. I am used to the higher volume (5x5) and look forward to seeing how I have progressed. I started with a very conservative 5Rm on all exercises, as my 5RM and 1 RM are vastly different. 1 More week and it should be time for a retest and more conditioning thrown in.
Strength/HIC Session 9
Warmup 4 rounds
Front squat 20,35,45,55kg x3
Clubbell Benchpress 7kg clubs x8
Situps x8
Pullups x2
Foam roll upper/lower back
5 rounds
Front Squat at 90% of 5RM
60kg x5
Horizontal bar row x5
Foam roll upper/lower back
5 rounds
Benchpress 90% of 5RM
70kg x5
Hamstring hell
Foam roll pec/shoulder
3 rounds
RDL 90% of 5RM
70kg x5
Pushups x5
Foam roll upper/lower back
Good session to finish off the week. I have hit my goal of 3x strength/Hic and 2x BJJ training sessions this week, While on night shift. I am used to the higher volume (5x5) and look forward to seeing how I have progressed. I started with a very conservative 5Rm on all exercises, as my 5RM and 1 RM are vastly different. 1 More week and it should be time for a retest and more conditioning thrown in.
Re: Maximum Rippage ( Training log ) TB + Conditioning
Today's Training
Warmup 4 rounds
Back Squat 50/60/70/80kg x3
Clubbell press 7kg (x2) x 8
Bw Pullups x4
Foam ITB
5 rounds
Back Squat 95% of 5 RM
95 kg 5
Kroc Row 24 kg x5
Foam glute/hamstrings
5 rounds
OHP 95% of 5RM
45kg x6 (Lack of small plates, added rep insteaD)
Poor man leg curl x5 ea side
Foam pec/shoulder
3 rounds
20 kg Weighted Pullup x 5
20kg Weighted Pushup x5
Stretch lat/upper back
Warmup 4 rounds
Back Squat 50/60/70/80kg x3
Clubbell press 7kg (x2) x 8
Bw Pullups x4
Foam ITB
5 rounds
Back Squat 95% of 5 RM
95 kg 5
Kroc Row 24 kg x5
Foam glute/hamstrings
5 rounds
OHP 95% of 5RM
45kg x6 (Lack of small plates, added rep insteaD)
Poor man leg curl x5 ea side
Foam pec/shoulder
3 rounds
20 kg Weighted Pullup x 5
20kg Weighted Pushup x5
Stretch lat/upper back
Re: Maximum Rippage ( Training log ) TB + Conditioning
Todays training
Bjj midday
Working on dela riva sweeps standing and if they kneel.
4x5 min rolling
Would of been 5 rounds but i had to walk due to a high number of people on the mat.
My last round involved me getting absolutely smashed by one of the bigger and better blue belts. Haha character building and i always love rolling with him.
Finishing off the day with an hr and a half massage. Just writing this up in the waiting room now.
Bjj midday
Working on dela riva sweeps standing and if they kneel.
4x5 min rolling
Would of been 5 rounds but i had to walk due to a high number of people on the mat.
My last round involved me getting absolutely smashed by one of the bigger and better blue belts. Haha character building and i always love rolling with him.
Finishing off the day with an hr and a half massage. Just writing this up in the waiting room now.
Re: Maximum Rippage ( Training log ) TB + Conditioning
Today's Training
BJJ Midday Session
Working on Dela riva and same sweeps from Saturday.
Also worked on the leg drag from open guard.
4x5 mins of rolling
BJJ Midday Session
Working on Dela riva and same sweeps from Saturday.
Also worked on the leg drag from open guard.
4x5 mins of rolling