Maximum Rippage ( Training log ) TB + Conditioning

[Maxrip13]

21/07/20

Back pack trail walk with partner and son
45 min
2.97km
avg pace:15:09 per km
Avg HR 103bpm

[Maxrip13]

22/07/2020

TB Op I/A Strength Session 6

Back Squat 85kg x5
Bench press 70kg x8
x 3 rounds
Weighted Pull up 9.8kg 3x5

Plank Circuit
Plank, R side Plank, L side Plank, 30 secs x 2 rounds

Short walk

[Maxrip13]

24/07/2020

TB Op I/A Strength Session 7

Back squat 95kg x3
Benchpress 80kg x5
x 3 rounds

Weighted Pull ups 9.8kg 3x6

Weightvest walk 60min
9.8kg vest

[Maxrip13]

25/7/20

Trail run 30 min
Distance 3.60km
Avg Pace:8:20 per km
Avg HR 166 bpm

Short walk

[Maxrip13]

29/11/20

TB OP I/A Strength Session 8

Back Squat 95kg x 3
Benchpress 80kg x5
x 3 rounds

Weighted Pullup 9.8kg 3x6

Short walk

[Maxrip13]

30/7/20

60 min trail walk

[Maxrip13]

31/7/20

Yoga for exhausted

50 min LSS walk

[Maxrip13]

2/8/20

30 min Trail run
Distance 4:01km
Avg pace:7.29 per km
Avg Hr:162bpm

30 min cool down walk
Distance: 2.47km

Plenty of good hill climbs and mud in my usual trail run. I pushed the pace at various times and probably hit 80-85% during the uphill climbs. My back has come pretty good and I am looking forward to a week off whilst on night shift.

I might repeat my last numbers again due to tweaking my back. I think I will drop the weighted pullups and possibly stick with bodyweight for a cycle. I will give it a couple days and work out my plan for my next OP I/A cycle.

[Maxrip13]

Coming off a recovery week and nightshift and going into some time off work.

TB Op I/A Plan for next 3 week cycle

Back Squat 75kg3-5x8, 85kg 3-5x5, 95kg 3-4x3 (I most likely will stick to 3 sets because I am lazy)
Benchpress 60kgx3-5x10, 70kg 3-5x8,80kg 3-5x5 (I will try and hit at least 4 sets each time)
Bodyweight Pullups 6, 8,10 for 5 sets total (bodyweight for a change but more reps)

The plan is to do Op I/A with 2 HIC and 1x LSS.

The 9th session will be a conservative test day, but I will probably just test reps at the following weights:
Back Squat 100kg
Benchpress 80kg
Body weight Pullup

I might also try and test a 5km or 3.2km in the last week.

[Maxrip13]

10/08/20

TB Op I/A Strength Session 1

Back Squat 75kg 3x8
Benchpress 60kg 3x10
BW Pullup 3x6

1.5km Family walk

Today was my first OP I/A session after taking a recovery week. Usually I still walk or run but some extended hours and poor weather meant I basically did nothing all week. Today felt harder than usual, but the higher reps always cause me issues initially. I will try and add some unilateral work throughout the week in my HIC sessions. I definitely need to mix some more variety in via my conditioning.