Today's Training
Max test day for upcoming cycle
Back Squat 120kg x1
Benchpress 90kg x1
Deadlift 140kg x1
Weighted Pullup 20 kgx2
I have missed nearly 2 weeks of strength training so I decided to retest and work out percentages for my next cycle.
I stayed reasonably conservative with the weights lifted as it has been ages since I lifted heavy.
I am reasonably happy as I haven't really lost major strength even though it's been a long time since I did any heavy singles.
I have spent most of this year doing gymnastics ring training, Basebuilding and BJJ.
Percentages/weights for OP I/A will be as follows:
Backsquat 80/85/90/100kg
Deadlift 100/110/120/125kg
Benchpress 65/70/75/80kg
Weighted Pullup 5/10/15/20kg
I worked these out from my previous lifting experience. I also rounded up or down due to weight plate limitations.
I will deadlift every 3rd session and keep the volume low in total.
BJJ will still be the focus, but I will try to be more consistent with my strength work and employ sprint based finishers as time permits.Think 3-5 x 600-1km intervals either running or on a rower.
I will try for 1 LSS run every 7-9 days with the rest of my conditioning coming from BJJ and finishers after my strength work.
Maximum Rippage ( Training log ) TB + Conditioning
Re: Maximum Rippage ( Training log ) TB + Conditioning
Today’s training
Op I/A session 1
Back squat 3x5 80kg
Lizard/pigeon stretch
Ring dips 4x8
Ring pull-ups 3x5
Hip and hamstring stretches.
I am a little hungover from a good dinner last night but got the session done.
I really focused on good technique for the dips and pull-ups.
Op I/A session 1
Back squat 3x5 80kg
Lizard/pigeon stretch
Ring dips 4x8
Ring pull-ups 3x5
Hip and hamstring stretches.
I am a little hungover from a good dinner last night but got the session done.
I really focused on good technique for the dips and pull-ups.
Re: Maximum Rippage ( Training log ) TB + Conditioning
Today’s training
HIC
Short 10 min run +dynamic warmup
2x 400m sprint, 100m recovery walk
It was my first time sprinting in ages outside of work. Let’s just say the wine I have been drinking lately and Cold I currently have defintely were felt today. Less wine, more sprints are in the future.
I will build back up to 600m repeats and work on my sprint specific conditioning.
HIC
Short 10 min run +dynamic warmup
2x 400m sprint, 100m recovery walk
It was my first time sprinting in ages outside of work. Let’s just say the wine I have been drinking lately and Cold I currently have defintely were felt today. Less wine, more sprints are in the future.
I will build back up to 600m repeats and work on my sprint specific conditioning.
Re: Maximum Rippage ( Training log ) TB + Conditioning
Yesterday’s training
Bjj gi midday
Worked on double leg takedowns and escaping side control.
Work straight after so no rolling.
My upper back is playing up so no other training for a couple days to heal.
Bjj gi midday
Worked on double leg takedowns and escaping side control.
Work straight after so no rolling.
My upper back is playing up so no other training for a couple days to heal.
Re: Maximum Rippage ( Training log ) TB + Conditioning
Today’s training
Operator I/A week 1 Session 2
General warmup
Backsquat 3x5 80kg
Ring dips 3x8
Ring pull-ups 3x5
Short walk to cool down
Operator I/A week 1 Session 2
General warmup
Backsquat 3x5 80kg
Ring dips 3x8
Ring pull-ups 3x5
Short walk to cool down
Re: Maximum Rippage ( Training log ) TB + Conditioning
Yesterday’s training
Bjj gi open mat 1 hr approx rolling
I hurt my ankle approximately 20 mins in when I got caught under me. Felt a pop so probably strained a ligament. Oh well, life sucks haha. Just took it easy and got dominated for an hour.
Today’s training
Operator I/A week 1 session 3
General warmup
Deadlift
60/80/95kg x5
Ring dips x8
The ankle is still a bit rough. I am on night shift at the moment and basically on it all night. Luckily it was deadlift day for operator, so I was able to train.
Just deadlifts and dips paired back to back, as I plan to do a run or pack March after this session once my ankle comes good. I am thinking a fun run style run/ruck with pull-ups at trees throughout in the future.
Bjj gi open mat 1 hr approx rolling
I hurt my ankle approximately 20 mins in when I got caught under me. Felt a pop so probably strained a ligament. Oh well, life sucks haha. Just took it easy and got dominated for an hour.
Today’s training
Operator I/A week 1 session 3
General warmup
Deadlift
60/80/95kg x5
Ring dips x8
The ankle is still a bit rough. I am on night shift at the moment and basically on it all night. Luckily it was deadlift day for operator, so I was able to train.
Just deadlifts and dips paired back to back, as I plan to do a run or pack March after this session once my ankle comes good. I am thinking a fun run style run/ruck with pull-ups at trees throughout in the future.
Re: Maximum Rippage ( Training log ) TB + Conditioning
Today’s training
Operator I/A week 2 session 4
General warmup
Backsquat 3x5 85kg
Weighted ring dips 4x5 12kg
Weighted ring pull-ups 3x5 6kg
Good training session today while on night shift. I will hopefully get to no gi bjj tomorrow afternoon. No running at the moment due to hurting my ankle the other day. It is slowly coming good but I definitely can’t run at the moment.
Operator I/A week 2 session 4
General warmup
Backsquat 3x5 85kg
Weighted ring dips 4x5 12kg
Weighted ring pull-ups 3x5 6kg
Good training session today while on night shift. I will hopefully get to no gi bjj tomorrow afternoon. No running at the moment due to hurting my ankle the other day. It is slowly coming good but I definitely can’t run at the moment.
Re: Maximum Rippage ( Training log ) TB + Conditioning
Today’s training
Operator I/A week 2 session 5
General warmup
Backsquat 3x5 85kg
Weighted ring dips 4x5 12kg
Weighted ring pull-ups 3x5 6kg
Operator I/A week 2 session 5
General warmup
Backsquat 3x5 85kg
Weighted ring dips 4x5 12kg
Weighted ring pull-ups 3x5 6kg
Re: Maximum Rippage ( Training log ) TB + Conditioning
Today’s training
Operator I/A week 2session 6
General warmup
Deadlift
70/90/105kgx5
Weighted ring dip 3x5 12kg
I am on my last night of night shift. This has been one of the business night shifts I have had and i have done 9 days straight with 8 extra hours of overtime thrown in. Recovery and sleep have not been optimal.
No bjj this week but my operator sessions have gone well. I am really enjoying deadlifting every third session. I will try and get some conditioning in next week but my ankle is still a bit rough. I am contemplating a gym membership just to get access to a rower or similar once a week. I will probably stick with the same weights next cycle to work on bjj/conditioning a bit more.
Operator I/A week 2session 6
General warmup
Deadlift
70/90/105kgx5
Weighted ring dip 3x5 12kg
I am on my last night of night shift. This has been one of the business night shifts I have had and i have done 9 days straight with 8 extra hours of overtime thrown in. Recovery and sleep have not been optimal.
No bjj this week but my operator sessions have gone well. I am really enjoying deadlifting every third session. I will try and get some conditioning in next week but my ankle is still a bit rough. I am contemplating a gym membership just to get access to a rower or similar once a week. I will probably stick with the same weights next cycle to work on bjj/conditioning a bit more.
Re: Maximum Rippage ( Training log ) TB + Conditioning
Yesterday’s trading
Bjj gi midday
Worked on closed guard kimura and triangles.
1x5 min rolling before work
Bjj gi midday
Worked on closed guard kimura and triangles.
1x5 min rolling before work