Maximum Rippage ( Training log ) TB + Conditioning

[Maxrip13]

31/10/19
AM

Yoga for bjj shoulders,upper back day1

Bjj gi midday
10x5 min rounds rolling

PM

Tb fighter Week 2 Session 1

Pullup x5 5kg
Ring dip x5 5kg
Back squat x5 70kg

X 3 rounds

Run/walk
1 min run /4 min walk
X 6 rounds- 30 min total

Yoga for bjj quad sday1

[Maxrip13]

5/11/19

Tb fighter week 2 Session 2

Warmup

Bw squat
1 leg bw dl
Side to side squat
Lunge
5 reps ea side x3 rounds

Pushup x5
Lat stretch
X4 rounds

Back squat 70kg x5
Pullup 5kg x5
Ring dips5 kg x5

X3 rounds

[Maxrip13]

5/11/19

Tb fighter week 2 Session 2

Warmup

Bw squat
1 leg bw dl
Side to side squat
Lunge
5 reps ea side x3 rounds

Pushup x5
Lat stretch
X4 rounds

Back squat 70kg x5
Pullup 5kg x5
Ring dips5 kg x5

X3 rounds

Following thisI did:

4 min walk/ 1 min run
X6

30 mins total

[Maxrip13]

7/11/19

Bjj gi midday

Worked on escaping turtle

6x5 mins rolling total

[Maxrip13]

12/11/19

Tb fighter Week 3 Session 1

Warmup
Lunge x5 ea side
Side to side squat x5 ea side
1 leg deadlift x5 ea side
Pushup x5

X 3 rounds

Back squat x3 80kg
Weighted pullup x310kg
Weighted dips x3 10kg

X 2 rounds

I am recovering from a cold so have had to have a few days off training. Hopefully back to training properly from here and can manage any future bouts of sickness.

[Maxrip13]

12/11/19

Yoga for bjj quad focus 10min

[Maxrip13]

14/11/19

Yoga for rocks- neck,shoulders,chest into hips and back

Tb Fighter week 3 Session 2
Weighted dip x3 10 kg
Weighted pullupx3 10 kg
Back squat x3 80 kg

X 3 rounds

Immediately following:

Bjj gi midday

3x5 rounds rolling to warmup
Worked on back escapes

I decided to head into bjj early to make use of the gym to get my MS in. I think I may start doing this more regularly when parenting and work duties permit.

I am just trying to maintain strength and maximise my bjj training time at the moment with the plan to add in more LSS and HIC. I am still having some plantar fascia issues but have been having success with a return to run style program.

I am trying to get myself healthy enough to did a basebuild in early 2020.

[Maxrip13]

17/11/19

TB test day

Back squat x1 120kg
Benchpress x4 80kg
Weighted pullup x1 20kg (failed 30kgx1)

30 min LSS run
3min walk/2 min run x6

I conservatively retested at the end of this current fighter cycle. My numbers are pretty low but I wanted to get an idea of my easy maxes to use for my next cycle. I didn’t want to push for any true 1RMs.

The back squat was ok and I could probably have hit 140 kg if I really pushed.

The benchpress is just over body weight and I plan on adding reps over weight in my next cycle. I close grip bench for shoulder health these days and will be aiming for 10 reps over the next couple of cycles at the 80 kg weight.

I think I may look at adding volume to my pull-ups to change things up. I have had success with EMOM sets in the past and will probably do something along those lines. The first week will be 3reps/min for 10 min. I will progress by 1 rep each week.

I still have issues with my foot. I will continue to build my running up with the plan being to hit a basebuild as soon as I can run pain free again.

[Maxrip13]

19/11/19

Bjj midday gi

Worked on defending strikes from guard.

2x5 min rounds rolling to warmup

2x5 min rounds rolling from bottom guard defending strikes

3x5 rounds normal rolling

[Maxrip13]

21/11/19

Exercise physiologist appointment RE:left knee

Band work
Bulgarian squats
Step ups