Maximum Rippage ( Training log ) TB + Conditioning

[Maxrip13]

23/05/21

TB OP I/A
Week 7 Strength Session 1

General warmup

DB Bulgarian split squat 3x3 50kg total
Benchpress 80kg 4x3
Weighted pull-ups 20kg 3x3

Shoulder complex 4kg

X3 rounds
sled push and sandbag carry
5 min LSS too cool down

[Maxrip13]

24/5/21

Bjj gi evening fundamentals

Guard retention

[Maxrip13]

25/5/21

5min air dune warm up
TB Op I/A
Strength session 2 week 7

Deadlift 95kg 1x3
Benchpress 80kg 3x3

500m row x 3 rounds with 1 min rest
All rounds under 2 mins

5min cool down walk and stretch

[Maxrip13]

26/05/21

BJJ No Gi
Guard retention

[Maxrip13]

31/05/21

TB OP I/A
Week 8 Strength Session 1

Bulgarian Squat 64kg 3x3 (2x32kg KB)
Bench press 85kg 3x3
Weighted Pullup 20kg 3x3

Kettlebell windmill 16kg 2x5

I am just coming off nightshift and woke up early so got my training in. It would have been slightly compromised due to poor sleep but that is life. We are back dealing with a lockdown so no BJJ this week at this stage.

I will try and get some conditioning in through the week instead including some yoga. I have a grappling dummy so I will do some basic drills and study some technique in the meantime.

I am pretty happy with my weight for the Bulgarians, but the bench press feels heavy. I think I will sub it out in my next cycle or take a week or so off to reset my training weeks back in line with my nightshift.

[Maxrip13]

2/6/21


TB Op I/A
Strength session 2 week 8

Deadlift 100kg 1x3
OHP 60kg 1x3

3/6/21

Bag work
2min work, 1 min rest x 5 rounds
Straight punches, Straight punches and hooks, last 3 rounds muay thai including elbows and knees

BJJ dummy drills, focusing on back takes and reverse triangle trouble shooting

[Maxrip13]

7/06/21

TB OP I/A
Week 1 Strength Session 1 and LSS

Warmup 2 rounds
Rear lunges x 5 es
Pushups x 10
1 Arm BOR x5 es 16kg KB

DB Bulgarian split squat 4x8 32kg total
Benchpress 65kg 5x8
Weighted pull-ups 5kg 3x8

Core x3 rounds
Plank 1 min, side plank alt L,R, 30 seconds rest

30 min LSS trail run
Distance 4.44km
Avg Pace:6:45 per km
Avg HR:151 bpm

15 min cooldown walk

I am back doing one more round of Op I/A before I think I will do some testing. I have decided to add some reps because I am a bit limited with weights due to another covid lockdown here and having some success not back squatting currently.

I am still following the basics of Grouchy's program, but I have only been more consistent with the strength portion which has worked really well for me with a few minor changes. I didn't do the shoulder complex today because the extra volume blew my shoulders up pretty heavily. I will definitely get it in next session when I don't have a 30 min run planned after.

In terms of conditioning I think I am better off just doubling it up with my Strength to make sure it gets done. I have had issues with this previously due to work and BJJ. With no BJJ currently I will definitely get some extra conditioning in this week to front load.

I plan repeat the same session above with different core and conditioning work on Wednesday and Friday will be a deadlift and over head press day with either 600m resets or a long LSS run depending on what I do after Wednesday lifting.

Hopefully BJJ is back within another week or so. In the meantime I will be doing bag work and grappling dummy drills just to maintain the schedule and get some movement in. I will try and throw in some yoga on these days and build that in as a new consistent part of my routine.

Following this 8 week cycle I plan to test a real 1Rm on my lifts and even some run times. I will reassess my training from there and whether redo a base build or whether I need to focus on some faster run times for a bit.

[Maxrip13]

9/06/21

TB OP I/A
Week 1 Strength Session 2

Warmup 2 rounds
Side lunges x 5 es
1 Arm press 16kg KB x5 es
1 Arm BOR x5 es 16kg KB

2 rounds
16kg KB Sumo RDL x5
Pushups x10

DB Bulgarian split squat 3x8 32kg total
Benchpress 65kg 3x8
Weighted pull-ups 5kg 3x8

Core x2 rounds
16 kg kettlebell Windmills x 5 es

Shoulder complex 2.5kg

No conditioning due to weather unfortunately. Looks like no BJJ for atleast another week so I might get some conditioning in tomorrow and use grappling dummy drills to warm up.

[Adski]

Hey mate I put a response to your question on my training log, for some reason the site won’t let me use the quote and reply function.

[Maxrip13]

11/6/21

TB OP I/A Strength
Week 1 Session 3

Dumbbell OHP 5x5 15kg
Deadlift 90kg 1x5

Db Farmers holds 30secs 32.5kg
Shoulder complex 3kg

Airdyne LSS 10mins (no treadmill available)

Stretching lower body focus