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Thread: RB34 Training Journal

  1. #251
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    Re: RB34 Training Journal

    Friday:
    Jog 5mins/Dym D
    Squat 4x3x60%
    Pause squat 3x60
    Weighted planks 3x30s

    I dropped all upper body work today because I been dealing with biceps tendinitis (left arm). The plan for the next phase was to do 1xsquat, 1xdeadlift, 2xpress but I'll probably remove the second press day. I need to do a better job performing more mobility/static work for the upper body

  2. #252
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    Re: RB34 Training Journal

    Phase 6:
    Week 21:
    Monday: Bodyweight 190lbs
    Warmup B
    Squat 5x2x75% r 90s
    Walkout 105%x10s
    Squat 2x2x80 (15lbs heavier - easier to load)
    Pause squat 3x4x60
    Weighted planks 3x30s
    Recovery runs: Jog 60s/Walk 2m 20m

    Easy session.... I actually think the general fitness work (tempo) makes me stronger with my lifts.

  3. #253
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    Re: RB34 Training Journal

    Wednesday: Bodyweight: 190lbs
    Warmup J
    Bench 2x3x80%
    Cg bp 2x2x85
    Spoto press 2x3x75
    Db supp row 3x10
    1a: Db front raises 2x12
    1b: Db tri ext 2x12
    Tempo: 2x3x30s/60s

    I kept the volume on the low end to allow for extra recovery for my bicep. I decided to use the suicide grip on the presses to make it a little more comfortable on my bicep.

  4. #254
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    Re: RB34 Training Journal

    Friday: Bodyweight 190lbs
    Warmup S
    DL 90x2 95x1 97x1 100x1
    Rdl 4x2x95
    Bent row 4x8
    Hypers 3x10
    Mod hanging leg raises 3x15
    Tempo 5x60sec

  5. #255
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    Re: RB34 Training Journal

    So far this phase is starting out exactly how it should (allowing my body to recover and decay some of this fatigue). My hamstring were a little sore today from Friday pull session. I been going back and forward on how I should handle my final two months of training before heading into spring track training. After looking at my schedule it may be difficult to do the speed training in the final phase because I will be traveling to Vegas often for March Madness. It may be better to continue with the powerlifting training or more athletic type of training (jumps etc) minus sprinting 3x weekly. It's tough because I'm enjoying the powerlifting training and the results I'm seeing with my body etc. I'm also having success working towards my original goals for this 8 month training period (listed them 06-26-2016).

    1: Have fun
    2: Develop work capacity
    3: Mobility
    4: Develop base strength levels
    5: Increase lean body mass

  6. #256
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    Re: RB34 Training Journal

    Week 22:
    Monday: Bodyweight 190lbs
    Warmup B
    Squat 4x2x80%
    Squat 3x2x85 (15lbs heavier)
    Pause squat 3x3x75
    Weighted planks 3x45s
    Recovery runs: Jog 60s/Walk 2m 25m

  7. #257
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    Re: RB34 Training Journal

    Wednesday: Bodyweight 190lbs
    Warmup J
    Bench 90x2 95x1 100x1
    Cg bp 2x1x95
    Spoto press 2x2x85
    Db supp row 3x8
    1a: Db front raises 2x10 40
    1b: Db tri ext 2x10 40
    Tempo: 2x4x30s/60s

    Bicep felt better today - should be 100% in 3-4 weeks.

  8. #258
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    Re: RB34 Training Journal

    Friday:
    Warmup S
    DL 6x1x75% r 30s
    Rdl 2x3x80
    Bent row 4x6
    Hypers 3x10 (very light)
    Mod hanging leg raises 3x20
    Tempo: 6x60s

    Decided to take it very easy on the hypers because going heavy was tearing up my hamstrings pretty good and at this point it's not necessary.

  9. #259
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    Re: RB34 Training Journal

    Week 23: Bodyweight 190lbs
    Monday:
    Warmup B
    Squat 90x2 95x1 100x1 (previous max plus 20lbs)
    Walkout 110x10s
    Squat 2x1x90
    Pause squat 2x2x80
    Weighted planks 3x60s
    Recovery runs: Jog 60s/Walk 2m 30m

    Solid workout... Those damn walkouts felt heavy - not good.

  10. #260
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    Re: RB34 Training Journal

    Wednesday: Bodyweight 192lbs
    No warmup
    Bench 3x2x75%
    Cg bp 2x3x75
    Db supp row 3x10
    1a: Db front raises 2x10
    1b: Db tri ext 2x10
    Tempo: 2x5x30s/60s

    Decided to get this workout done today since we are getting snow all day Wednesday. I changed all aux work to 3x10 to allow for a little extra recovery (bicep). I dropped the warmup because I needed to get home ASAP for college basketball.

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