Maximum Rippage ( Training log ) TB + Conditioning

[Maxrip13]

11/12/19

Bjj midday gi

Armbars from various positions

12/11/19

Exercise physiology appointment

Vmo band lunges 2x12 ea side
Hip drops 2x10 ea side
Seated band clams 2x7 ea side

Step up lunge complex 3x8 ea side
Bulgarian squats 2x10 ea side

Hip flexor stretch
Foam roll hip

[Maxrip13]

17/12/19

Tb fighter week 3 Session 1

Back squat 90kg 3x3
OHP 55kg 3x3

Bjj gi midday

One on one with instructor working on mounted armbars and hooks guard

2x5 mins rolling

[Maxrip13]

18/12/19

Exercise physiology appointment

[Maxrip13]

19/12/19

Bjj gi midday

2x5 mins rolling

Armbar drill

3x5 min rolling

[Maxrip13]

21/12/19

TB Fighter Testing day

Squat 140kg x1 (Failed 150kg)

OHP 70kg

Decided to do my testing today to finish off the year. I wanted some conservative maxes to start my next cycle.140kg felt very strong so I decided to push to 150. I felt a bit unstable in the hole on 150kg so decided to just settle into onto the safeties.

The 70kg OHP was reasonably easy but I may have used a slight dip to start the movement.

I will work out some conservative numbers and stick with fighter for the next cluster. I like getting my strength in before bjj and the limited volume is meeting my goals currently.

[Maxrip13]

23/12/19

Ex physiology appointment

[Maxrip13]

26/12/19

Loaded walk with my son in his hiking back pack

Approx 45 mins and 3km

[Maxrip13]

The plan is to take couple days off and then get back to training over the new year.

I will be force progressing my previous lifts and sticking with fighter as Max strength before bjj sessions. Strength is not a focus for me at the moment and I want to build on my bjj training volume and general conditioning.

Cluster will be:

Back squat (Max of 140kg recent testing)
75/85/95kg (Well under my max, but maintaining reps with my BW of 75-77kg)
OHP (Max of 70kg recent testing)
45/55/65kg
Kettlebell swings

My plan will be to hit:
2x Max Strength
2-3x BJJ
2xLSS/HIC
3xYoga for BJJ

Per training week.

[Maxrip13]

30/12/19

Fighter Bangkok/Green

OHP 45kg 3x6
Back Squat 75kg 3x5

1Hand KB Swings 16kg
10L,10R x3,5L,5R x1
70 total reps

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

I will be using fighter Bangkok and green for the next couple weeks. I still have a few exercise physiology appointments for a knee issue and will use that as my SE. I will swap to an upper body focus once I am done with the ex phys appointments.

I am still having some minor foot issues and will continue to build my total run volume back up to a 30 min continuous run.

[Maxrip13]

3/1/20

Tb Fighter Bangkok
Week 1 Session 2

OHP 45kg 3x6
Back Squat 75kg 3x5

1 Arm Kettlebell swing 16kg
10L,10R x3
5L,5R x1
70 total

No chance to run today as I was looking after the little fella while my partner is at work. I will sneak a quick run in tomorrow morning.