Maximum Rippage ( Training log ) TB + Conditioning

[Maxrip13]

16/06/2023

TB Strength test day
Bodyweight 75kg approx

1RMs
Front Squat 90kg
Benchpress 80kg
Sumo Deadlift 140kg
Pullups 25kg

Failed applying for a specialist group at work. Time to reset and rebuild back for a different application in April next year.

I plan on using the abbreviated capacity option from TB Green protocol for the next 8 weeks as a form of base building.
The plan is OP Pro, LSS runs and 3-4 BJJ sessions a week.

After that I will assess whether I progress through the Green protocols or swap to continuation as my endurance requirements aren't that excessive.

I have been going through the motions for quite a while now. Time to knuckle down and work towards some goals over the next 9-10 months.



Back to the grind

[Maxrip13]

19/06/2023

TB OP Pro
Week 1 Session 1

General Warmup

Benchpress 75kg x3
Front Squat 60kg

Weighted Pullups 5kg 3x5

[Maxrip13]

19/06/2023

TB OP Pro
Week 1 Session 2

General Warmup

Front Squat 75kg x3
Benchpress 50kg 3x5

Weighted Pullups 5kg 3x5

I am recovering from a cold so just bare minimum strength work today. The plan is to use OP Pro and foundation for a strength based base build.
I will hopefully be back running next week as I recover.

[Maxrip13]

22/06/23

BJJ Gi
Armbar escapes back and guard

23/06/2023

TB OP Pro
Week 1 Session 3

General Warmup
Deadlift 110kgx3
Benchpress 50kg 3x5

Weighted Pullups 5kg 3x5

[Maxrip13]

26/06/2023

TB OP Pro
Week 2 Session 1

General Warmup

Benchpress 80kg x2
Front Squat 65kg 3x5

Weighted Pullups 10kg 3x5

Farmer carry 3x50m approx
2x32kg KB

[Maxrip13]

27/06/2023

Yoga for BJJ
Foam roll back and lower body

BJJ No gi
Triangle escapes

PM

LSS run 30 mins
4.36km
Avg Pace:6:53 per km
Avg HR:150 bpm

[Maxrip13]

28/06/23

TB OP Pro
Week 2 Session 2

General Warmup

Front Squat 80kg x3

Benchpress 55kg 3x5
Weighted Pullups 10kg 3x5

Kneeling ab wheel rollouts 2x10

LSS run 30 mins
4.05km
Avg Pace:7:24 per km
Avg HR:133 bpm

[Maxrip13]

3/07/2023

TB OP Pro
Week 3 Session 1

General Warmup

Benchpress 85kg x1
Front Squat 70kg 3x5

Weighted Pullups 15kg 3x5

Sandbag extension
65kgx3
85kg x1 (half rep)

[Maxrip13]

5/07/2023

TB OP Pro
Week 3 Session 2

General Warmup

Front Squat 95kg x1
Benchpress 60kg 3x5

Weighted Pullups 15kg 3x5

2 rounds approx 15m
Sandbag carry 65kg

[Maxrip13]

9/7/2023

TB OP Pro
Week 4 Session 1

General Warmup

Benchpress 70kg x3
Front Squat 60kg 3x5

Weighted Pullups 10kg 3x5

Sandbag Extension 38kg 3x5