Maximum Rippage ( Training log ) TB + Conditioning

[Adski]

12/08/2022
Op Pro Week 3 Testing session
BW 80kg
Benchpress 70kgx1 (Failed at 80kg)
Back Squat 120kgx1
Pullup BW x9
Ring Dip BW x3 reps

I have had a pretty rough week work wise and have had to prioritise getting to BJJ over strength training.
I did some basic testing today, knowing I was going to test poorly due to fatigue and flare up of my injury.

The benchpress was disappointing, I appear to be stuck at this number for my benchpress due to nerve patterning issues. My physio has recommended I add some exercise variety in, to get things firing properly and relearn pre injury patterns.

My back squat was nice and easy but I cut it there to get BJJ in this evening and hopefully tomorrow.

My pullup numbers were a good improvement and puts me back around 50% of my pre injury general number.
I did some dips in and initially failed at a single, I gave myself a short break and managed a triple pretty easily.

I will take the weekend to work out where to progress from here. Most likely I will do Fighter or Operator and sub out benchpress at least one day for dips. Other option is a basebuild as I want to get back to running again.

Awesome to see the pull ups are coming back for you!

I popped a rib at training the next day, so back to square one injury wise. It seems a good time for a base build I guess so I will deal with it.
2022 has been the year of injuries for me. I have my second kid due, so will probably just get some easy work in for the rest of the year and reset for a big 2023. Extended Base build into Green, go on. I was keen to get some running in, so no big deal. I will be able to up my mileage as I will only be drilling in BJJ for the next 6-12 weeks. It could be worse as it may allow my neck to sort the last bit out finally.

True! So a bit of a rough trot!
Well bb could be a nice change especially with the little one due. Hopefully the neck heals over the next little while!

[Maxrip13]

Basebuild Day 1

14/08/2022
30 min LSS
Avg Pace:9 min per km
Avg HR 136bpm

15/08/2022
SE
3 rounds
Lunge 2x10kg dumbells x10 es
Pushups x20
DB Swings 10kg x10 es
Lock Lat row red band x10 es
Plank 1 min

Short yoga

[Maxrip13]

Awesome to see the pull ups are coming back for you!

I popped a rib at training the next day, so back to square one injury wise. It seems a good time for a base build I guess so I will deal with it.
2022 has been the year of injuries for me. I have my second kid due, so will probably just get some easy work in for the rest of the year and reset for a big 2023. Extended Base build into Green, go on. I was keen to get some running in, so no big deal. I will be able to up my mileage as I will only be drilling in BJJ for the next 6-12 weeks. It could be worse as it may allow my neck to sort the last bit out finally.

True! So a bit of a rough trot!
Well bb could be a nice change especially with the little one due. Hopefully the neck heals over the next little while!

Cheers mate. I am already enjoying it, but disappointed with how it limits my ability to progress with BJJ.
I was definitely ready for the basebuild though, so positives all round.

[Adski]

I popped a rib at training the next day, so back to square one injury wise. It seems a good time for a base build I guess so I will deal with it.
2022 has been the year of injuries for me. I have my second kid due, so will probably just get some easy work in for the rest of the year and reset for a big 2023. Extended Base build into Green, go on. I was keen to get some running in, so no big deal. I will be able to up my mileage as I will only be drilling in BJJ for the next 6-12 weeks. It could be worse as it may allow my neck to sort the last bit out finally.

True! So a bit of a rough trot!
Well bb could be a nice change especially with the little one due. Hopefully the neck heals over the next little while!

Cheers mate. I am already enjoying it, but disappointed with how it limits my ability to progress with BJJ.
I was definitely ready for the basebuild though, so positives all round.

True! x2 on being ready for the base build! And all the best for getting your BJJ gains back!

[Maxrip13]

17/08/2022
Basebuild Week 1

LSS Run 30 min 3.6km
Avg pace:8:18 per km
Avg Hr 138bpm (Max HR 155bpm)

Slow stretch focused on hamstrings and back body

[Maxrip13]

18/08/2022

BJJ Gi Midday, Guard passing

I have still been able to train by being careful. I did a session on 16/08/2022 also that I missed on this log.

[Maxrip13]

19/08/2022
Basebuild Strength day 2 +30 min LSS Run

Warmup Banded
Facepull, Low row, pull apart 2x15

2 rounds
Lunge 2x10kg dumbells x10 es
Pushups x20
DB Swings 10kg x10 es
Lock Lat row red band x10 es
Plank 1 min

30 min LSS (30;43 to hit 4km)
Avg Pace;7:42 per km
Avh HR:149bpm

It's a beautiful day for a nice easy long run.

I upgraded from my old Garmin Instinct to a Instinct 2 with solar. It seems my old watch might have been giving the wrong pace and km after nearly 5 years. I finished with a hill climb which is why the average heart rate was just under 150, but I still managed to go from 9 min easy kms to 7;30 easy kms along my usual easy run trail. I definitely recommend the watch so far if you are looking for a cheap version of the Fenix though I did pick it up half price.

[Adski]

19/08/2022
Basebuild Strength day 2 +30 min LSS Run

Warmup Banded
Facepull, Low row, pull apart 2x15

2 rounds
Lunge 2x10kg dumbells x10 es
Pushups x20
DB Swings 10kg x10 es
Lock Lat row red band x10 es
Plank 1 min

30 min LSS (30;43 to hit 4km)
Avg Pace;7:42 per km
Avh HR:149bpm

It's a beautiful day for a nice easy long run.

I upgraded from my old Garmin Instinct to a Instinct 2 with solar. It seems my old watch might have been giving the wrong pace and km after nearly 5 years. I finished with a hill climb which is why the average heart rate was just under 150, but I still managed to go from 9 min easy kms to 7;30 easy kms along my usual easy run trail. I definitely recommend the watch so far if you are looking for a cheap version of the Fenix though I did pick it up half price.

Ok this is getting a little weird…. I just got a new polar watch yesterday after my old digital polar watch died recently. And got it at near half price lol…..

[Maxrip13]

19/08/2022
Basebuild Strength day 2 +30 min LSS Run

Warmup Banded
Facepull, Low row, pull apart 2x15

2 rounds
Lunge 2x10kg dumbells x10 es
Pushups x20
DB Swings 10kg x10 es
Lock Lat row red band x10 es
Plank 1 min

30 min LSS (30;43 to hit 4km)
Avg Pace;7:42 per km
Avh HR:149bpm

It's a beautiful day for a nice easy long run.

I upgraded from my old Garmin Instinct to a Instinct 2 with solar. It seems my old watch might have been giving the wrong pace and km after nearly 5 years. I finished with a hill climb which is why the average heart rate was just under 150, but I still managed to go from 9 min easy kms to 7;30 easy kms along my usual easy run trail. I definitely recommend the watch so far if you are looking for a cheap version of the Fenix though I did pick it up half price.

Ok this is getting a little weird…. I just got a new polar watch yesterday after my old digital polar watch died recently. And got it at near half price lol…..

It's that time of the year in Australia mate. Next you will go from Green to Blue...(Go red if you ever do)
I am stoked with the upgrade. My old one was so far out of sync it was ridiculous. It was gen 1 Instinct bought on day 1 though.

[Maxrip13]

22/08/2022
Basebuild Week 2
Strength day 1 + 45 min LSS Run

Warmup Banded
Skipping, Facepull, Low row, pull apart, pec band exercise 2x15

3 rounds
Lunge 2x10kg dumbells x15 es
Pushups x30
DB Swings 10kg x15 es
Lock Lat row red band x15 es
Plank 1:30 min

45 min LSS 5.50km
Avg Pace:8:11 per km
Avg HR:142bpm

Followed by an entire arvo of yard work and playing outside with my son.