Maximum Rippage ( Training log ) TB + Conditioning

[Maxrip13]

Missed a few days training to be updated here.

I completed my 3x50 session into a 40 min run. I also completed a 30 min run last week to finalise my SE portion of basebuilding.
The 3x50 was reasonably easy overall and done with minimal rest between exercises, but at least 2 mins rest between sets.

That finishes that portion of basebuild into the last 3 weeks of Fighter paired with conditioning as I test out some lifting numbers for the next block.

23/5/22
TB Fighter Session 1

Warmup-
Facepull, Low row, Pull apart 3x15 with red band
Lunges, cossack squats and step ups

Strength
Bulgarian split squat 40kg total 3x8es
Dumbell Shoulder press 16 kg total 4x10
DB SLDL 20kg 3x5es

Accessory
2 rounds, superset
Rear dealt flies 8kg total x10
1 Arm band tricep pushdown (red band) x10

Core
2 rounds
Pallof Press 2x10 es, 1 round red, 1 round black

[Maxrip13]

24/5/22

BJJ No Gi Midday

Guard pass defence-Stack passing

25/5/22

5 pushups
5 x1 Pullups (up portion only)
LSS Run Aprprox 4.2 km
Avg HR 137bpm

I realised today my watch has been occasionally stealing some of the distance of my run by not registering the first km or so. Not sure how long it's been happening, but a quick start and stop fixes it.

Nothing more than LSS and some play around with pushups and pullups to test strength. Still injured, but can manage some wonky pushups.

[Maxrip13]

26/5/22

BJJ GI
Torreando pass and defence

28/5/22

TB Fighter

Strength
Bulgarian split squat 40kg total 3x8es
Dumbell Shoulder press 16 kg total 3x10
DB SLDL 20kg 3x5es

Accessory
Cable lat row 2x10 es Work to 15kg
Cable face pull 3x10 15kg
Cable low row 3x10 15kg

Core/Neck
Band rotational press 2x10 es
Static hold forward/back 10 second x 2 rounds

[Maxrip13]

29/05/22

LSS 95min run
Distance:11.01km
Avg Pace:8:38 per km
Avg Hr 137 bpm

Long easy run at my all day pace. I felt like I could have run all day and wouldn't have stopped if I didn't have plans today and was running out of time.

[Maxrip13]

30/5/22

Warmup
Facepull x15
Low rowx15
Pull apart x15
x 2 rounds
TB Strength Fighter
Strength
Bulgarian split squat 50kg total 3x5es
Dumbell Shoulder press 20 kg total 4x8
DB SLDL 25kg 3x3es

Accessory
1 Arm Lat row 2x10
Lying rear delt fly 2x10

Dumbell fly 2x10
tricep pushdown 2x10

[Maxrip13]

31/5/22

BJJ Midday No Gi

Kimura

[Maxrip13]

2/6/22

BJJ Gi Midday


Kimura

3/6/22

Warmup

Facepull x15
Low rowx15
Pull apart x15
x 2 rounds (Black then red band)

TB Strength Fighter
Strength
KB Bulgarian split squat 48kg total 3x5es
Dumbell Shoulder press 20 kg total 3x8
KB SLDL 24kg 3x3es

Assistance/Core
Top position hold Rings
2x20 secs
Band assisted pullups
2x5

2 rounds, Black band
Band 1 arm tricep pushdown x5
Band 1 arm Lat row x8

Pallof press, Black band
2x10

PM

30 min LSS Run
3.07km
avg pace:9:47 per km
Avg HR 155bpm

[Maxrip13]

5/6/22
TB Fighter

Warmup-
Facepull, Low row, Pull apart 2x15 with black band


Strength
Bulgarian split squat 64kg total 2x3es
Dumbell Shoulder press 30 kg total 2x5
KB SLDL 32kg 2x2es

Accessory
2 rounds
Band pullups 2x5
1 Arm band tricep pushdown (black band) x5
1x8 red band

Core
2 rounds
Ab wheel rollouts x8
2 attempts from standing by lowering with control

[Maxrip13]

7/6/22

3 rounds
Band Face pull, Low row, pull apart x15
3 Pullups

BJJ Gi Evening

Kimura- Bottom

8/6/22

TB Testing day

DB Bulgarian split squat 90kg total x1 es (45kg Dumbellsx2)

1 Arm DB Benchpress 20kg x2 es

Sumo DL 120kg x1 (First time sumo, very easy)

I did some testing to finish off my base build and plan for my next cycle. I am think of using one of the new programs within TB Green Protocol.
I am still having some injury issues, but at least I can do (slightly lopsided) pullups again. I will take the rest of the week off strength and will do some BJJ and an easy run before deciding where to go from next week.

[Maxrip13]

12/6/22

OP DUP Day 1

Warmup
Face pull x20
Low row x20
Pull apart x20

Benchpress 40kg 5x5
Back Squat 60kg 3x8
Sumo DL 60kg 3x3

Pullups 3x3

Kneeling Ab Wheel Rollouts
2x10