Maximum Rippage ( Training log ) TB + Conditioning

[Maxrip13]

25/6/22

BJJ Gi

0/6/22

OP DUP Day 6 (should be 7)

Warmup x2
Face pull x15
Low row x15
Pull apart x15

Benchpress 50kg 4x3
Back Squat 80kg 3x4
Sumo DL 75kg 3x2

Pullups 3x5

Pallof press (black band)
2x10

LSS Run 30 mins

[Maxrip13]

28/6/22

BJJ Gi
Side control escapes
0/6/22

OP DUP Day 7

Warmup x2
Face pull x15
Low row x15
Pull apart x15

Back Squat 90kg 3x3
Sumo DL 90kg 3x3
Benchpress 30kg 2x2

Pullups 2x5

Kneel ab wheel rollouts
2x10

[Maxrip13]

1/7/22


OP DUP Day 8 Last Session

Warmup x2
Face pull x15
Low row x15
Pull apart x15

Sumo DL 100kg 3x3
Benchpress 45kg 3x4
Broad jumps 2x5
Pullups 2x5

Pallof press (black band)
2x10

[Maxrip13]

4/7/22

OP Pro Week 1 Session 1

Warmup upper back band warmup

Bench press 3RM 70kg
Back Squat 5x5 60kg
Sumo Deadlift 3x5 80kg
Pullup 3x5 BW

Farmers carry 2 rounds 2x32kg Kettlebells

[TBPenguin]

Max, now that you finished OP DUP, what are yoru thoughts on the dynamic work?

[Maxrip13]

Max, now that you finished OP DUP, what are yoru thoughts on the dynamic work?

I really enjoyed it, but would use non barbell lifts when I run through it next time. If powerlifting style movements is your goal it makes sense to use the barbell lifts, but I think I would get more from explosive movements like throws, cleans and jumps personally.

I swapped into OP Pro and I am really enjoying it. I actually think 3 weeks DUP followed by 3 weeks OP Pro is the perfect 6 week, 3 day a week template within TB for all round strength training. I get to do some hypertrophy, strength and explosive work plus do an easy test week at the end of the cycle to decide how to progress for the next one.

[Maxrip13]

6/7/22

OP Pro Week 1 Session 2

Warmup upper back band warmup

Back Squat 3RM 100kg
Benchpress 5x5 40kg
Sumo Deadlift 1x5 80kg
Pullup 3x3 BW

Ab wheel rollouts
2x10

[Maxrip13]

7/7/22

BJJ GI Middday
Back escapes

[Maxrip13]

OP Pro Week 1 Session 3

Warmup upper back band warmup

Sumo Deadlift 3RM 100kg
Benchpress 3x5 40kg
Light bodyweight squats (Skipped Back squat due to knee pain from BJJ)
Pullup 2x3 BW

Pushups 2x10 BW (Up from 5 since I last did them)

10 min neck, back shoulder youtube yoga

[Maxrip13]

8/7/22
Session 2
Bjj gi
Turtle escapes

Yoga for bjj