Maximum Rippage ( Training log ) TB + Conditioning

[Maxrip13]

TB Fighter Strength+Conditioning
Session 4



Bulgarian split squat 40 kg total x6
Pullups 6kg x6
OHP 45kg x6
x 3 rounds, 2 min rest between rounds

Sled push forward and back x 3 rounds

Lower body stretch with hip flexor focus

[Maxrip13]

5/2/2022
BJJ Gi Grading day

Loads of specific rounds for those being graded.

[Maxrip13]

7/2/22

BJJ Gi evening

8/2/22
TB Fighter Strength+Conditioning
Session 5

Bulgarian split squat 50 kg total 3x4
Pullups 12kg 3x4
OHP 50kg 3x4

10 min LSS run

Nordic hamstring curls 2x5

Shoulder complex 3kg

Cooldown stretch

9/2/22

BJJ No gi
Leg lock focus
3x5 rounds

[Maxrip13]

20/02/22

Strength Session 1

Bulgarian Split Squat 32kg (2x16kg KBs) 3x8 es
Foam roll upper back
1 Arm KB Rows 16kg KB 3x8 es
Stretch upper back

Nordic curl assisted 2x5 BW

I had my second injury for the year already with some neck and nerve pain. I tried to do 16kg KB press, but my left arm can't press at all right now. I guess it will be pull and lower body focus for a while before working on some rehab. It could be worse I guess, BJJ will be the next challenge.

[Maxrip13]

21/2/22

Conditioning

10 min sled drag with short road row at each turn around,16kg KB.
5mins backwards
5mins forward alternating with a bias to each side

Rotator cuff exercise 2x10

I am basically just trying to get any training in that I can right now. I can’t do any upper body presses without failure regardless of weight. I played around with some stuff I saw with knees over toes guy on Instagram, but the reality is I am just trying to get some easy work in whilst I wait for a specialist appointment.

I will probably do a lot of lower body stuff and sled dragging over the next couple weeks just to keep the body moving.

[Maxrip13]

23/2/22

5 min backwards sled warm up 16kg KB drag, rope row for turn around
Strength Session 2
Bulgarian Split Squat 32kg (2x16kg KBs) 3x8 es

Nordic hamstring curl 3x5 ( most reps just lower, 2-3, down and back up spread across each set
1 Arm KB Rows 16kg KB 3x8 es

10 min backwards sled warm up 16kg KB drag, rope row for turn around

I am still having neck, shoulder and nerve pain issues so no pressing at the moment. I am waiting to get in to a specialist to start working out where the issue is. They are starting at my neck and then working to my shoulder next.

I will use this as a chance to shore up the lower body so I can return to back squatting after the injury. I will be working lots of sled drags and assistance work as I go. I need to get everything good so I can finish the year strong. I will probably invest in a proper sled and upgrade the home gym more with some bands etc as I rehab.

[Adski]

23/2/22

5 min backwards sled warm up 16kg KB drag, rope row for turn around
Strength Session 2
Bulgarian Split Squat 32kg (2x16kg KBs) 3x8 es

Nordic hamstring curl 3x5 ( most reps just lower, 2-3, down and back up spread across each set
1 Arm KB Rows 16kg KB 3x8 es

10 min backwards sled warm up 16kg KB drag, rope row for turn around

I am still having neck, shoulder and nerve pain issues so no pressing at the moment. I am waiting to get in to a specialist to start working out where the issue is. They are starting at my neck and then working to my shoulder next.

I will use this as a chance to shore up the lower body so I can return to back squatting after the injury. I will be working lots of sled drags and assistance work as I go. I need to get everything good so I can finish the year strong. I will probably invest in a proper sled and upgrade the home gym more with some bands etc as I rehab.

Mate sounds rough with the upper body and neck! I hope it sorts out soon!
The KOTG stuff is pretty good, I trialed his program for a couple of months, doesn’t take long to memorize a lot of what’s there.
Again, I hope things sort out soon and nicely done with the Nordic’s by the way!

[Maxrip13]

23/2/22

5 min backwards sled warm up 16kg KB drag, rope row for turn around
Strength Session 2
Bulgarian Split Squat 32kg (2x16kg KBs) 3x8 es

Nordic hamstring curl 3x5 ( most reps just lower, 2-3, down and back up spread across each set
1 Arm KB Rows 16kg KB 3x8 es

10 min backwards sled warm up 16kg KB drag, rope row for turn around

I am still having neck, shoulder and nerve pain issues so no pressing at the moment. I am waiting to get in to a specialist to start working out where the issue is. They are starting at my neck and then working to my shoulder next.

I will use this as a chance to shore up the lower body so I can return to back squatting after the injury. I will be working lots of sled drags and assistance work as I go. I need to get everything good so I can finish the year strong. I will probably invest in a proper sled and upgrade the home gym more with some bands etc as I rehab.

Mate sounds rough with the upper body and neck! I hope it sorts out soon!
The KOTG stuff is pretty good, I trialed his program for a couple of months, doesn’t take long to memorize a lot of what’s there.
Again, I hope things sort out soon and nicely done with the Nordic’s by the way!

Thanks mate. It's funny because my knees are the best they have ever been, but I do enjoy the backwards sled work and my kid follows me as I do it.
I just bought the ATG book off Amazon to mix some stuff in, but a lot of it seems to be in videos anyway.

I was always scared off Nordics and thought I would rip my hamstring off. I definitely would like to keep them in the mix in the future in some way.

Usually I just do LSS work, but that's out this time even. Weirdly BJJ is doable, I just tap once my arm or neck get put in a position I can't protect.

[Adski]

That’s awesome that the knees are going great. I might have to invest in a sled for home at some point.
Nordic’s are always good to work with, definitely worth keeping in the mix, what are you using to do the Nordic’s?
Again I hope the injuries sort out sooner rather than later!

[Barkadion]

Hope you get well soon. That remains me my injury. It took a long couple years to recover for me. Actually, I started TB when was cleared to train again. Initially, I made a mistake training through pain and I made things worse. Neck/shoulder area is tricky one.. Especially, if shoulder blade gets involved. Good PT is a key. Well it was for me.
Anyways good luck to you and heal soon, mate!