Maximum Rippage ( Training log ) TB + Conditioning

[Maxrip13]

6/4/20

LSS run 40 min
5.69km
Avg hr 160bpm

[Maxrip13]

8/3/20

TB Operator I/A
Strength
Week1 Session 1

Back squat
Warmup 40,50kg x8
60kg 3x8

Bench press
Warmup bar,40kg x8
50kg 5x8

Weighted pull-ups 5kg
3x8 (last set rep 7,8 were rest pause)

1 Arm KB swings 24kg
3x10 ea side,1x5 ea side
70 total reps

I will be doing Operator I/A paired with a mix of black and regular green conditioning.

I will push the volume a bit whilst keeping the weight low as I wouldn’t mind taking advantage of the extra recovery with no bjj.

[Maxrip13]

9/4/20

Operator I/A
HIC

Short apex hills with 24kg kettlebell swings x10
X5 rounds

I am easing back into non BJJ HIC so I only did 5 rounds.
The hill takes me approximately 20 secs to run up at an 85% pace.

[Maxrip13]

11/04/20

TB Operator I/A

Back squat
Warmup 40,50kg x8
60kg 3x8

Weighted pull-ups 5kg x8
Benchpress 50kg x8
3 rounds

1 arm kettlebell swings 24kg
10l,10r x4 rounds

[Maxrip13]

12/04/20

LSS trail run 40 min
Distance 4.77k
Avg hr 158bpm

[Maxrip13]

14/04/20

TB Operator I/A
Week 1 Session 3 (Max Strength)

Backsquat 60kg 3x8
Benchpress 50kg 4x8
Deadlift 80kg 1x6

[Maxrip13]

17/04/20

TB Operator I/A
Max strength week 2 session 1

Back squat 70kg 3x6 (ATG)
Weighted pullup 10kg 3x6
Benchpress 5x6 60kg


I am really focusing on depth in my squats going full atg and my knees feel so much better. I can feel it more in my lower back but I am managing this with lower weights and a gradual progression. The goal is to squat a decent amount but I am not too fussed about improving max weight anymore.

I am pushing the volume on the benchpress to try and gain a little upper body mass. Weighted pull-ups will go by feel.

I have really enjoyed the return to 3 lifting days a week, but wish I could return to bjj. Hill sprints will be on the agenda tomorrow. Most likely a short apex hills or something along those lines.

[Maxrip13]

19/04/20

Fast trail run
2km
12:52

[Maxrip13]

20/04/20

TB Op I/A Max Strength
Week 2 Session 2

Back squat 70kg 3x6

Benchpress 60kg 5x6
Pull ups 10kg 3x6

[Maxrip13]

21/04/20

LSS trail run60 min

Distance 7.26km
Avg hr 157bpm