18/08/20
TB OP I/A Strength Session 4
Weighted lunge 20kg Weightvest x6 ea side
Benchpress 70kg x8
BW Pullup x8
x 3 rounds
Plank 1:30min x 3 rounds
30 min family walk to cooldown
I am definitely enjoying the time away from the back squat. Whilst it's my favourite lift, I definitely should have ran this type of cluster in the first place. I think I will definitely run a cluster without bench press next to mix things up there. It will be interesting to see how I am feeling at the end of this block and what results I get when testing. I might test some other stuff before finally settling on my next cluster. I might even pivot and run another program to finish the year just to keep things fresh.
Maximum Rippage ( Training log ) TB + Conditioning
Re: Maximum Rippage ( Training log ) TB + Conditioning
19/08/20
10 min warm up walk
LSS Trail Run 30 min
Distance: 3.62km
Avg Pace 8;18 per km
Avg HR:153 bpm
Cool down walk
10 min warm up walk
LSS Trail Run 30 min
Distance: 3.62km
Avg Pace 8;18 per km
Avg HR:153 bpm
Cool down walk
Re: Maximum Rippage ( Training log ) TB + Conditioning
20/08/20
TB OP I/A Strength Session 5
BW Pullup x8
Benchpress70kg x8
Weighted lunge 20kg Weightvest x6 ea side
x 4 rounds
Plank 1;30min
Side plank alt L,R 30secs
x 2 rounds
50 min family walk
TB OP I/A Strength Session 5
BW Pullup x8
Benchpress70kg x8
Weighted lunge 20kg Weightvest x6 ea side
x 4 rounds
Plank 1;30min
Side plank alt L,R 30secs
x 2 rounds
50 min family walk
Re: Maximum Rippage ( Training log ) TB + Conditioning
21/08/20
10 min warm up walk
LSS Trail Run 30 min
Distance:3.69km
Avg HR:154 bpm
Avg Pace:8:08 per km
40 min evening walk
10 min warm up walk
LSS Trail Run 30 min
Distance:3.69km
Avg HR:154 bpm
Avg Pace:8:08 per km
40 min evening walk
Re: Maximum Rippage ( Training log ) TB + Conditioning
22/08/20
TB Op I/A Strength Session 6
Warm up family walk 18 mins
BW Pull ups x8
Bench press 70 kg x8
Weighted lung 20 kg Weight vest x6 ea side
x 3 rounds
Weight vest trail walk 9.8kg 60 mins
Distance 5.12km
Avg HR:102 bpm
Avg Pace:11:43 per km
I decided to combine both session to close out the week. Tomorrow will be a full rest day with at most some yoga and a walk.
I have my last week of training next week prior to an upcoming nightshift the following week.The night shift week will be a full recovery week and I will plan my next lot of training following that. I might follow some other programming to close out the year and mix things up for a bit.
TB Op I/A Strength Session 6
Warm up family walk 18 mins
BW Pull ups x8
Bench press 70 kg x8
Weighted lung 20 kg Weight vest x6 ea side
x 3 rounds
Weight vest trail walk 9.8kg 60 mins
Distance 5.12km
Avg HR:102 bpm
Avg Pace:11:43 per km
I decided to combine both session to close out the week. Tomorrow will be a full rest day with at most some yoga and a walk.
I have my last week of training next week prior to an upcoming nightshift the following week.The night shift week will be a full recovery week and I will plan my next lot of training following that. I might follow some other programming to close out the year and mix things up for a bit.
Re: Maximum Rippage ( Training log ) TB + Conditioning
23/08/20
Recovery day
35 min trail walk and UFC.
Recovery day
35 min trail walk and UFC.
Re: Maximum Rippage ( Training log ) TB + Conditioning
24/08/20
Warmup walk
Tactical Barbell Op I/A Strength Session 7
Weighted Lunge 30kg Weight Vest x4 ea side
Benchpress 80kg x5
BW Pullup x10
x 3 rounds
Plank 2min x 2 rounds
Warmup walk
Tactical Barbell Op I/A Strength Session 7
Weighted Lunge 30kg Weight Vest x4 ea side
Benchpress 80kg x5
BW Pullup x10
x 3 rounds
Plank 2min x 2 rounds
Re: Maximum Rippage ( Training log ) TB + Conditioning
25/08/20
10 min warm up walk
LSS Trail run 90 min
Distance: 10.50km
Avg pace: 8:36 per km
Avg HR: 160bpm
20 min family cool down walk
I decided spur of the moment to push the run distance out and just cruise and see how the body held up to a long run. The run included a mix of hard, muddy uphill/downhill climbs and some dirt road running. I am pretty disappointed with the overall distance, but I could of continued that pace indefinitely so the building blocks of some longer runs are definitely there. It's definitely been a while since I have been under 60 min for a 10km run and I would like to get back there on my backyard trails.
I will take the next day or so off following a return to work before squeezing in one more session prior to testing some lifts on Sunday before a recovery week timed with a return to a week of night shifts.
I am leaning towards the following A-B-A Cluster for my next run through of OP I/A:
A- Weighted Lunge - Ring Dip - Pullup
B- 1 leg Deadlift - 1 Arm Kb Press - Ring Row
If not I might follow some other programming outside TB just to mix things up for a bit and keep things fresh. I just need a change to give myself some variety.This allows me to continue enjoying the program that I found has given me so much success even though I am not following any exact templates as written currently.
10 min warm up walk
LSS Trail run 90 min
Distance: 10.50km
Avg pace: 8:36 per km
Avg HR: 160bpm
20 min family cool down walk
I decided spur of the moment to push the run distance out and just cruise and see how the body held up to a long run. The run included a mix of hard, muddy uphill/downhill climbs and some dirt road running. I am pretty disappointed with the overall distance, but I could of continued that pace indefinitely so the building blocks of some longer runs are definitely there. It's definitely been a while since I have been under 60 min for a 10km run and I would like to get back there on my backyard trails.
I will take the next day or so off following a return to work before squeezing in one more session prior to testing some lifts on Sunday before a recovery week timed with a return to a week of night shifts.
I am leaning towards the following A-B-A Cluster for my next run through of OP I/A:
A- Weighted Lunge - Ring Dip - Pullup
B- 1 leg Deadlift - 1 Arm Kb Press - Ring Row
If not I might follow some other programming outside TB just to mix things up for a bit and keep things fresh. I just need a change to give myself some variety.This allows me to continue enjoying the program that I found has given me so much success even though I am not following any exact templates as written currently.
Re: Maximum Rippage ( Training log ) TB + Conditioning
Cluster looks good! I usually flip A/B exercises every other block and it also gives fresh feeling.Maxrip13 wrote:25/08/20
10 min warm up walk
LSS Trail run 90 min
Distance: 10.50km
Avg pace: 8:36 per km
Avg HR: 160bpm
20 min family cool down walk
I decided spur of the moment to push the run distance out and just cruise and see how the body held up to a long run. The run included a mix of hard, muddy uphill/downhill climbs and some dirt road running. I am pretty disappointed with the overall distance, but I could of continued that pace indefinitely so the building blocks of some longer runs are definitely there. It's definitely been a while since I have been under 60 min for a 10km run and I would like to get back there on my backyard trails.
I will take the next day or so off following a return to work before squeezing in one more session prior to testing some lifts on Sunday before a recovery week timed with a return to a week of night shifts.
I am leaning towards the following A-B-A Cluster for my next run through of OP I/A:
A- Weighted Lunge - Ring Dip - Pullup
B- 1 leg Deadlift - 1 Arm Kb Press - Ring Row
If not I might follow some other programming outside TB just to mix things up for a bit and keep things fresh. I just need a change to give myself some variety.This allows me to continue enjoying the program that I found has given me so much success even though I am not following any exact templates as written currently.
Good luck!
"Man is what he reads." - Joseph Brodsky
Re: Maximum Rippage ( Training log ) TB + Conditioning
28/08/20
30 min walk to warm up
TB Operator I/A Session 8
Test day 1
BW Pullup x15 reps
Benchpress 80kg x8
Weighted lunge 30kg Weighvest x 10 reps each side
2 rounds, static firearm hold x1 min
45 min cooldown walk
I decided to test the exercises from my most recent cluster to make some plans for my next lot of training. Overall reasonably happy with the pull ups but I was hoping for 10 reps on the bench press. I have lost some weight and I am actually weighing 75kg currently, but it still would have been good to have gotten the extra rep in at least. The weighted lunge reps show that I was much to light when I transitioned to this movement so if it makes it into my next cluster I will probably go with much higher reps or weight.
I will take tomorrow off and test some other exercises the following day and plan my next block from there. I feel like doing a basebuild, but it's kinda pointless considering I have basically been doing green for the last year. I might start adding some intensity and volume to my runs before tapering into some sprinting as I am considering applying for a specialist area at work in the coming months.
30 min walk to warm up
TB Operator I/A Session 8
Test day 1
BW Pullup x15 reps
Benchpress 80kg x8
Weighted lunge 30kg Weighvest x 10 reps each side
2 rounds, static firearm hold x1 min
45 min cooldown walk
I decided to test the exercises from my most recent cluster to make some plans for my next lot of training. Overall reasonably happy with the pull ups but I was hoping for 10 reps on the bench press. I have lost some weight and I am actually weighing 75kg currently, but it still would have been good to have gotten the extra rep in at least. The weighted lunge reps show that I was much to light when I transitioned to this movement so if it makes it into my next cluster I will probably go with much higher reps or weight.
I will take tomorrow off and test some other exercises the following day and plan my next block from there. I feel like doing a basebuild, but it's kinda pointless considering I have basically been doing green for the last year. I might start adding some intensity and volume to my runs before tapering into some sprinting as I am considering applying for a specialist area at work in the coming months.