9/10/20
TB OP I/A Strength Session 6
A Cluster
Warm up
BW Side lunge x5 es
BW Pushup x10
1 Arm DB Row10 kg x10 es
Weighted lunge 30kg WV x 8es
Bench press 75kg x6
BW Pullup x9
x 3 rounds
A Core
Med ball high throw
Push up top position hold x 1min
40-50m 1 Arm Overhead carry 24kg
40-50m 1 Arm farmers walk 28kg
x 2 rounds
LSS trail Run 30 min
3.62km
Avg pace:8:18 per km
Avg HR: 147bpm
Maximum Rippage ( Training log ) TB + Conditioning
Re: Maximum Rippage ( Training log ) TB + Conditioning
10/10/20
Long easy walk 55min
Just going to take a couple rest days to recover before heading into the last 3 sessions of OP I/A. I plan to test my max lifts after 1 more session of each A/B cluster. Tomorrow will be a MS day with some easy cardio following. One more MS session after that and then I will take a few recovery days and test at the end of the week. I then have a week of recovery to look forward to whilst on nightshift.
Long easy walk 55min
Just going to take a couple rest days to recover before heading into the last 3 sessions of OP I/A. I plan to test my max lifts after 1 more session of each A/B cluster. Tomorrow will be a MS day with some easy cardio following. One more MS session after that and then I will take a few recovery days and test at the end of the week. I then have a week of recovery to look forward to whilst on nightshift.
Re: Maximum Rippage ( Training log ) TB + Conditioning
11/11/2020
Warm up
BW Side lunge x5 es
BW Pushup x10
1 Arm DB Row10 kg x10 es
x 2 rounds
Weighted lunge 40kg WV x 6es
Bench press 85kg x4
BW Pullup x11
x 2 rounds
15 mins grappling dummy drills
Knee through, to side control, back take to RNC
Knee through/leg drag, side control, counter under hook to guillotine using s grip.
Just two rounds of Strength work today and no direct core work. I just wanted to get a few sets in and keep the volume low to prep for testing at the end of the week. I skipped the core work because I plan on doing it differently in my next run through of whichever cluster I choose.
I finished up with some grappling dummy drills with a few changes to fundamental positions I attack regularly. Still no BJJ due to Covid, but I want to start getting used to the movements again in prep for a return once things open back up.
Warm up
BW Side lunge x5 es
BW Pushup x10
1 Arm DB Row10 kg x10 es
x 2 rounds
Weighted lunge 40kg WV x 6es
Bench press 85kg x4
BW Pullup x11
x 2 rounds
15 mins grappling dummy drills
Knee through, to side control, back take to RNC
Knee through/leg drag, side control, counter under hook to guillotine using s grip.
Just two rounds of Strength work today and no direct core work. I just wanted to get a few sets in and keep the volume low to prep for testing at the end of the week. I skipped the core work because I plan on doing it differently in my next run through of whichever cluster I choose.
I finished up with some grappling dummy drills with a few changes to fundamental positions I attack regularly. Still no BJJ due to Covid, but I want to start getting used to the movements again in prep for a return once things open back up.
Re: Maximum Rippage ( Training log ) TB + Conditioning
13/10/20
TB Op I/A Strength Session 8
B Cluster
Stepups BW x5 es
DB 1 Arm Press x5 es
Pullup BW x5
x 2 rounds
1 Leg Deadlift 24kg x6 es
Ring Dips BW x11
Ring Rows BW x10
x 2 rounds
50 min cooldown walk
TB Op I/A Strength Session 8
B Cluster
Stepups BW x5 es
DB 1 Arm Press x5 es
Pullup BW x5
x 2 rounds
1 Leg Deadlift 24kg x6 es
Ring Dips BW x11
Ring Rows BW x10
x 2 rounds
50 min cooldown walk
Re: Maximum Rippage ( Training log ) TB + Conditioning
15/10/2020
Testing day
BW 76kg
Bench press 100kg
Front Squat 100kg
BW Pullups x16
I did some strength testing today. Overall I am pretty happy but would have liked to have improved a bit more on the pullups.
I would like to maintain or slightly improve (5-10kg) the above lifts by the end of the year.
I will probably test my deadlift in the coming days or just use an extremely conservative max of 100kg so I can just use the same percentages as the other exercises.
I plan on upping my HIC and other conditioning so I am not massively worried about any strength gains over the coming cycles.
Testing day
BW 76kg
Bench press 100kg
Front Squat 100kg
BW Pullups x16
I did some strength testing today. Overall I am pretty happy but would have liked to have improved a bit more on the pullups.
I would like to maintain or slightly improve (5-10kg) the above lifts by the end of the year.
I will probably test my deadlift in the coming days or just use an extremely conservative max of 100kg so I can just use the same percentages as the other exercises.
I plan on upping my HIC and other conditioning so I am not massively worried about any strength gains over the coming cycles.
Re: Maximum Rippage ( Training log ) TB + Conditioning
17/10/20
Test day 2
BW 75.9kg
Deadlift 160kg
30 min Trail run 4.09km
25 min LSS,5 min intense
Avg HR: 152bpm
Avg Pace: 7.20 per km
25 min cooldown walk
Test day 2
BW 75.9kg
Deadlift 160kg
30 min Trail run 4.09km
25 min LSS,5 min intense
Avg HR: 152bpm
Avg Pace: 7.20 per km
25 min cooldown walk
Re: Maximum Rippage ( Training log ) TB + Conditioning
22/10/20
I am enjoying my recovery week whilst on nightshift doing nothing more than daily walks. I absolutely love the 3 week on/1 week on schedule paired with OP I/A. I am looking forward to getting back to training post nightshift.
I have worked out my percentages and my cluster will probably involve the following:
Op I/A
Front squat 100kg 1 RM
70kg x5 /80kg x5 /90kg x 3
Bench press 100kg 1RM
70kgx8/80kgx5/90kgx3
Deadlift 160kg 1 RM (1 work set each session)
105kgx5/115kgx5/135kgx3
I will be pulling my HIC and conditioning sessions from a mix of TB2, Infinite Intensity and LSS running. I will also include regular core training including planks, loaded carries, med ball throws and some jumping just to cover off on a few other areas.
I will use unilateral exercises to warm up for my big lifts, but I am just looking to maintain strength whilst adding more intense HIC and interval work to my training.
Overall goal has just been to build up my ability to tolerate more intense conditioning after an extended period of LSS paired with OP I/A.
I am enjoying my recovery week whilst on nightshift doing nothing more than daily walks. I absolutely love the 3 week on/1 week on schedule paired with OP I/A. I am looking forward to getting back to training post nightshift.
I have worked out my percentages and my cluster will probably involve the following:
Op I/A
Front squat 100kg 1 RM
70kg x5 /80kg x5 /90kg x 3
Bench press 100kg 1RM
70kgx8/80kgx5/90kgx3
Deadlift 160kg 1 RM (1 work set each session)
105kgx5/115kgx5/135kgx3
I will be pulling my HIC and conditioning sessions from a mix of TB2, Infinite Intensity and LSS running. I will also include regular core training including planks, loaded carries, med ball throws and some jumping just to cover off on a few other areas.
I will use unilateral exercises to warm up for my big lifts, but I am just looking to maintain strength whilst adding more intense HIC and interval work to my training.
Overall goal has just been to build up my ability to tolerate more intense conditioning after an extended period of LSS paired with OP I/A.
Re: Maximum Rippage ( Training log ) TB + Conditioning
26/10/20
I have decided to follow some programming from another website for a while to mix things up. I have been pretty consistent with TB all throughout this year and like to do this occasionally to mix things up. The programming I am following is based on building a bit of mass with some running intervals and sprints mixed in. We are still fully locked down with no likely return to BJJ for me this year so I thought I would take the time to add some more training volume. I won't post their programming verbatim in respect of the fact it isn't a free service. I look forward to some variety before I do a base build towards the start of 2021 and back into TB.
Week 1 Lower Body day 1
A. Warmup
2 min jog, 60 sec Bottom of squat stretch
2 rounds
3x depth jumps
5x 3 way lunge BW
5x tempo goblet squats (5 eccentric, 2 sec pause, 3 sec concentric)
Strength/Power
B. 3x5
C. 3x10es- 20,30,35kg
D. 3x5-40,50,55kg
E. BW 3x15
F.3x15kg 6kg
G.3x10
Squat recovery 2 rounds
30 sec facet gapping es
30 sec dragon pose es
120 sec 90/90 breathing
37 min cooldown walk
I have decided to follow some programming from another website for a while to mix things up. I have been pretty consistent with TB all throughout this year and like to do this occasionally to mix things up. The programming I am following is based on building a bit of mass with some running intervals and sprints mixed in. We are still fully locked down with no likely return to BJJ for me this year so I thought I would take the time to add some more training volume. I won't post their programming verbatim in respect of the fact it isn't a free service. I look forward to some variety before I do a base build towards the start of 2021 and back into TB.
Week 1 Lower Body day 1
A. Warmup
2 min jog, 60 sec Bottom of squat stretch
2 rounds
3x depth jumps
5x 3 way lunge BW
5x tempo goblet squats (5 eccentric, 2 sec pause, 3 sec concentric)
Strength/Power
B. 3x5
C. 3x10es- 20,30,35kg
D. 3x5-40,50,55kg
E. BW 3x15
F.3x15kg 6kg
G.3x10
Squat recovery 2 rounds
30 sec facet gapping es
30 sec dragon pose es
120 sec 90/90 breathing
37 min cooldown walk
Re: Maximum Rippage ( Training log ) TB + Conditioning
27/10/2020
Week 1 Upper Body day 1
A. Warmup
2 rounds
6x Scap pullups
8x cuban press 2.5kg es
8 temp pushups (3,3,3)
5 burpees
Strength/Power
B1. 3x8 40kg
B2. Sub pullup 8,8,6
C1. 3x10 10kg
C2.3x10 20kg Barbell
D1.3x10kg 20kg Barbell
D2.3x10 Black band
Shuttle run 25mx 6
every 1:30 min, 6 rounds
40,39,39,44,45(last round power chucked so cut it early)
Running recovery
60 second stretching
Couch, hamstring on bench es, Inner thigh, Downward dog
Week 1 Upper Body day 1
A. Warmup
2 rounds
6x Scap pullups
8x cuban press 2.5kg es
8 temp pushups (3,3,3)
5 burpees
Strength/Power
B1. 3x8 40kg
B2. Sub pullup 8,8,6
C1. 3x10 10kg
C2.3x10 20kg Barbell
D1.3x10kg 20kg Barbell
D2.3x10 Black band
Shuttle run 25mx 6
every 1:30 min, 6 rounds
40,39,39,44,45(last round power chucked so cut it early)
Running recovery
60 second stretching
Couch, hamstring on bench es, Inner thigh, Downward dog
Re: Maximum Rippage ( Training log ) TB + Conditioning
Week 1 Lower Body day 2
A. Warmup
10 temp squats
10 SLDL es
Squat Stretch
10 Pushups
8pullups
Strength/Power
B. 3x6 55,65,75kg
C. 3x15 20kg
D.3x10 es BW
E. 3x15 22.5kg (2xDB)
F.3 rounds black band x2
G1.3x 20 secs 28kg KB
G2.3x20 secs
Squat recovery
60 sec facet gapping es
60 sec dragon pose es
120 sec 90/90 breathing
A. Warmup
10 temp squats
10 SLDL es
Squat Stretch
10 Pushups
8pullups
Strength/Power
B. 3x6 55,65,75kg
C. 3x15 20kg
D.3x10 es BW
E. 3x15 22.5kg (2xDB)
F.3 rounds black band x2
G1.3x 20 secs 28kg KB
G2.3x20 secs
Squat recovery
60 sec facet gapping es
60 sec dragon pose es
120 sec 90/90 breathing