Maximum Rippage ( Training log ) TB + Conditioning

[Maxrip13]

8/12/23

8/12/23

TB Strength+LSS

Sandbag Bear Hug Squats 150 pounds
3x8
1 Arm KB OHP 24kg
3x4
Pullup 15kg
3x5

LSS Run 6.1 km

Avg Pace: 7:29 per km
Avg HR: 139 bpm

9/12/23

Muay thai

BJJ No gi

[Adski]

A very “Ross” like setup you have going so it would seem Max, looks fun!

[Maxrip13]

11/12/23

TB Strength

Sandbag Bear Hug Squats 200 pounds
3x5
1 Arm KB OHP 32kg
3x2 es
Pullup 20kg
3x5

12/12/23

BJJ No gi
Muay Thai

14/12/23

BJJ GI

Muay Thai

[Maxrip13]

A very “Ross” like setup you have going so it would seem Max, looks fun!

I almost jumped back onto II, but I can't manage it with skill work to be honest. I need atleast 1 LSS run a week to feel good training wise. It's a crutch but it's not a skill I want to ever lose again.

I am loving the sandbag squats to be honest, though I think I need to make them harder for myself. I might drop the bag and lap it between each rep. I used my 200lb bag in my latest session. I was able to hit 3x5 pretty easy from being rested and not training early morning for a change. It's interesting how a bit of food and time to wake up changes how the weights feel.

Sandbags FTW.

[Adski]

A very “Ross” like setup you have going so it would seem Max, looks fun!

I almost jumped back onto II, but I can't manage it with skill work to be honest. I need atleast 1 LSS run a week to feel good training wise. It's a crutch but it's not a skill I want to ever lose again.

I am loving the sandbag squats to be honest, though I think I need to make them harder for myself. I might drop the bag and lap it between each rep. I used my 200lb bag in my latest session. I was able to hit 3x5 pretty easy from being rested and not training early morning for a change. It's interesting how a bit of food and time to wake up changes how the weights feel.

Sandbags FTW.

True! Are single leg options available? A complex with the bag could also be useful.
You are not wrong, I almost always feel better training later in the day, especially with conditioning, strength has a little more leeway I find. Sandbags are so fun. I’m considering a switch to fighter just so I can have a slightly larger cluster with sandbags and other accessories.

[Maxrip13]

25/12/23

TB OP Pro Strength Session 1

Benchpress 3RM 70kg
Front Squat 3x5 60kg
Weighted Pullup 3x5 10kg

Kneeling ab wheel rollouts 2x10
1 Arm Tricep extension Black band (45-75lb) 2x8es

OP Pro has to be my favourite strength template to come out of green. I am starting light and plan to train the Bench and squat days as normal. I will most likely either just hit an easy 2x5 on the 3rd day or turn it into a hybrid Fighter Bangkok/HIC type session. The plan is to use the Friday to hit up some sandbag work, sprints and carries but do them for a long enough duration to cover that SE side of things when recovery permits.

I am still just getting some training in as I can over the holiday break. My main goal is to improve my conditioning, so I will probably do another 3 weeks of basebuilding style runs before progressing into a run program aimed to start increasing my speed over the coming weeks.

[Maxrip13]

27/12/23

TB OP Pro Strength Session 2

Front squat 3RM 70kg
Benchpress 3x5 50kg
Weighted Pullup 3x5 10kg

Kettlebell windmill 2x5 16kg
Copenhagen plank 2x5

Run 15 mins Uphill
10 min warm up 3x short hill ssprint, jog recovery
1 km total

I am having some back issues so nothing hard today. A couple short sprints just to re pattern the movement.

[Maxrip13]

1/1/24
AM
TB Strength Week 2 Session 1

Benchpress Worked to 3RM of 75kg
Weighted Pullups 3x5 15kg
Front Squat 3x5 65kg

Core/Upper power
2 rounds
Medball shotput 3kg x2 es
1 Arm KB farmer carry 24kg x50m es
2 rounds
Medball twist throw 3kgx2 es
1 Arm KB farmer carry 24kgx50m es

PM
20 min Threshold run
3.25km
Avg Pace:6:10 per km
Avg HR:174bpm

[Maxrip13]

Goals for 2024

Short term
Front Squat 120kg
Benchpress 100kg
5km run in 25 mins
10km in 60 mins
Compete in atleast 1 BJJ competition this year of any level

Long term
Front Squat 140kg
Weighted dips x5 40kg
Weighted pullups x5 40kg
Return to running 5 min kms for my LSS maffetone running
Complete 100 total BJJ sessions for the year

I have sort of just been training for the sake of it for a couple years now and not really focusing on progressing anything long term. After failing to meet the standard for a work related course last year, I am just putting some long and short terms goals to work towards this year. I am looking at something different that the above goals will assist me in working towards over this year. I may add or edit some things as I go through the year, but the above will basically have me running capacity until I need to add some focused interval work to drop some run times.

[Maxrip13]

3/1/24
AM
TB OP Pro Strength Session 2 Week 2

Front squat 3RM 75kg
Benchpress 3x5 55kg
Weighted Pullup 3x5 15kg

3 rounds
Sandbag bear hug carry 50m 40kg
Clubbell side casts 15lb x10 es

MAF Run 20 mins
2.75km
Avg HR: 150bpm
Avg Pace: 7:18 per km

Cold bath

If all goes well I will be hitting up a PM MMA session this evening.