Maximum Rippage ( Training log ) TB + Conditioning

[Adski]

24/10/2021

Base build Week 1 Session 1
SE+LSS

SE
Short warmup

1.x20
2.x20
3.x10 es
4.x20
3 rounds, 1 min rest between exercises, 3 min rest between rounds.

LSS 30 min 3.81km
Avg Pace:7:53 per km
AVG Hr 162 bpm

18 min cooldown walk

Stretch and Spa later in the day

I committed to the base build. I am using the second variation from the program Grouchy gave me at the start of the year. It's bloody awesome like the rest of his program has been. The heart rate spiked pretty high a few times and I needed a good minute between exercises after the first round. I really enjoyed it overall and I am dreading the 3x50 sets to be honest.

I did a nice easy LSS run to finish up. I really enjoy combining these sessions back to back and it will assist me in getting them in with a return to BJJ. My HR spiked very high for the first 15 mins before settling back into the 155bpm range. It's good it averaged out over the run, because I think it was a watch issue more than anything. I highly doubt i maintained at 185 bpm for the first 10 mins as my watch indicated haha.

I am looking forward to the switch up after some pretty consistent lifting over the past 6 months. Base build incoming before I probably pivot to Fighter Bangkok with a continued focus on BJJ and conditioning.

This looks awesome!

I’m also considering running fighter after bb to keep the body fresh for other activities and conditioning.

How good is a nice bb block!

[Maxrip13]

24/10/2021

Base build Week 1 Session 1
SE+LSS

SE
Short warmup

1.x20
2.x20
3.x10 es
4.x20
3 rounds, 1 min rest between exercises, 3 min rest between rounds.

LSS 30 min 3.81km
Avg Pace:7:53 per km
AVG Hr 162 bpm

18 min cooldown walk

Stretch and Spa later in the day

I committed to the base build. I am using the second variation from the program Grouchy gave me at the start of the year. It's bloody awesome like the rest of his program has been. The heart rate spiked pretty high a few times and I needed a good minute between exercises after the first round. I really enjoyed it overall and I am dreading the 3x50 sets to be honest.

I did a nice easy LSS run to finish up. I really enjoy combining these sessions back to back and it will assist me in getting them in with a return to BJJ. My HR spiked very high for the first 15 mins before settling back into the 155bpm range. It's good it averaged out over the run, because I think it was a watch issue more than anything. I highly doubt i maintained at 185 bpm for the first 10 mins as my watch indicated haha.

I am looking forward to the switch up after some pretty consistent lifting over the past 6 months. Base build incoming before I probably pivot to Fighter Bangkok with a continued focus on BJJ and conditioning.

This looks awesome!

I’m also considering running fighter after bb to keep the body fresh for other activities and conditioning.

How good is a nice bb block!

It's all ring based so I am feeling sore in quite a few places that don't get hit by the 8+ months of basic barbell and dumbbell work. I will be back at BJJ this Saturday so I have timed it pretty well as I ease (let's be honest I will train every chance I can get) back into things.

I am definitely leaning towards Fighter Bangkok paired with green after this. I will probably combine my SE and a Long LSS into one big endurance day, keep the strength training bare minimum and use HIC run based finishers to allow myself to hit as much BJJ training as possible.

So far so good, but I am dreading the higher volume weeks already haha.

[Adski]

True! Yea rings will do that lol!

Sounds like a solid plan! Also I reckon as you get to the higher volume weeks you’ll get more adapted and probably won’t be as bad as you think.

[Maxrip13]

Base build Week 1 Session 3
SE+LSS

SE
Warmup including hops and bounds

1.x20
2.x20
3.x10 es
4.x20
2 rounds, 1 min rest between exercises, 2 min rest between rounds.

LSS min 6 km
Avg Pace:7: per km
Avg Hr 150 bpm

I felt great today. All SE exercises were done without breaking up of reps.

LSS run felt hard at certain points but I passed the talk test and didn't crack 155bpm much at all.

I decided to run for 6 kms just to do something different. I will push the 3rd session next week to 6.5km and continue with the 500m increments over time. Just to mix things up for a change as I plan on chasing some run time goals after this basebuild and need to build mileage now.

[Maxrip13]

30/10/2021

BJJ Gi

First session back, worked on gi takedown.

4 rounds of rolling with some rest in between. I am very sore today .

[Maxrip13]

1/11/2021

Base build Week 2 Session 1
LSS + SE

LSS 40 min 5.17km
Avg Pace:7:44 per km
AVG Hr 155 bpm

SE
Short warmup

1.x30
2.x30
3.x15 es
4.x30
3 rounds

Today was pretty hard, but I got the work done. Decided to run first as I need to warm up pretty hard. I think I will keep this base build pretty short overall and probably just do 4 weeks of SE, but I will see how things fall. Absolutely wrecked from BJJ the other day and I was keeping things nice and cruisy.

[Maxrip13]

3/11/2021

MMA Evening

Rear body lock control, takedowns and back control

2x4 min rounds rolling BJJ No gi to finish

[Maxrip13]

4/11/2021

BJJ No Gi

Wrestling hand fighting and Ankle Pick
2 4 min rounds from standing

[Maxrip13]

5/11/2021

Base build Week 2 Session 2
SE+LSS

SE
Short warmup

1.x30
2.x30
3.x15 es
4.x20
2 rounds, 1 min rest between exercises, 3 min rest between rounds.

LSS 48.46 min 6.50km
Avg Pace:7:30 per km
AVG Hr 153 bpm

[Maxrip13]

8/11/2021

Base build Week 3 Session 1
SE+LSS

SE
Short warmup

1.x40
2.x40
3.x20es
4.x40
3rounds, 1 min rest between exercises, 3 min rest between rounds.

LSS 40 min 5.27km
Avg Pace:7:35per km
AVG Hr 175bpm (no way is this correctly , very easy run)