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Thread: RB34 Training Journal

  1. #101
    Member RB34's Avatar
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    Re: RB34 Training Journal

    After 6 weeks she has lost 11lbs, one more week before vacation....


    Weeks 5-6 - This 2 week block was the hardest....
    Monday/Thursday:
    Rowing 10m
    A1: Podium trap bar dl 5x12 3110 r 30s
    A2: Db bench 5x12 4010 r 30s
    A3: Lying leg curl 1 1/4 5x8 3010 r 30s
    A4: Stand db sh press 5x12 4010 r 2m
    Bike sprint: 8x30s rest 60

    Tuesday/Friday:
    Elliptical 10m
    A1: Squats 5x12 4010 r 30s
    A2: Chinups 5xmax 3010 r 30s
    A3: Db rev lunge 5x12 2000 r 30s
    A4: Seated row 5x12 3011 r 2m
    Bike sprints 12x15 rest 45

    Wednesday:
    Walk 3 mins/Jog 3 mins
    Treadmill: 1min jog 9mph/2min walk 2.5mph 8 reps 1%incline
    Elliptical 20m

    Saturday:
    Walk 3 mins/Jog 3 mins
    Treadmill: 1min jog 9mph/2min walk 2.5mph 8 reps 1%incline
    Elliptical 20m

  2. #102
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    Re: RB34 Training Journal

    Week 5 in the books - feeling strong and ready to attack these rep test coming up... If I have time I'm gonna get some data on my jumps and a timed 30m and track them throughout this process. Still in the process of deciding how to handle my training starting in August... Probably 8 weeks of hypertropy, 8 weeks strength, then come back to 4 weeks hypertrophy and 4 weeks of strength before finishing up with 8 weeks of power...

    Been slacking on the diet the past couple weeks, I ate 6 slices of cake and ice cream yesterday and this morning it's going down - eggs, grits, bacon, and cheese toast....

    Training is going great - I'm excited everyday I hit the gym!!!!

  3. #103
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    Re: RB34 Training Journal

    Week 6:

    Monday:
    Cg bench 3x5x50% r 60s

    Tuesday:
    Squats 80%AMAP (10)

    Wednesday:
    Incline 3x5x50% r 60s

    Thursday:
    Front squat 3x5x50% r 60s

    Friday:
    Bench 80%AMAP (11)

    Saturday:
    Podium trap bar dead 3x5x50% r 60s

    Getting pumped for fall/winter training... Gonna try and go see my therapy guy in Minnesota once this fall and spring - he's money!!!!!

  4. #104
    Member Chris6878's Avatar
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    Re: RB34 Training Journal

    when you plan to open up?

  5. #105
    Member RB34's Avatar
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    Re: RB34 Training Journal

    Quote Originally Posted by Chris6878 View Post
    when you plan to open up?
    Not racing this year, had some setbacks. My body isn't ready for the track yet.

  6. #106
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    Re: RB34 Training Journal

    What are your goals before your return.

  7. #107
    Member RB34's Avatar
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    Re: RB34 Training Journal

    Quote Originally Posted by Chris6878 View Post
    What are your goals before your return.
    1: Cont to develop my body (<bodyfat, lean muscle mass development etc).
    2: Cont to develop base strength in the squats, presses, and deadlift.
    3: General health (really need to see my guy in MN).
    4: See improvement in my 30m 3pt stance test every block (need to hit a certain number).

    My goals over the next 8months is to get as strong as possible in the squats - presses - deadlift while maintaining my hrv scores and overall general fitness.

    After all I'm doing this because I love the sport and competing and would love to have my son see me race.

  8. #108
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    Re: RB34 Training Journal

    Tue: Ub and tempo on treadmill
    Wed: 4x30 (timed), Slj x2, 10x100 tempo

    Woke up this morning and my hips were sore... I may hit the gym tonight if i dont bet on any mlb games..

  9. #109
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    Re: RB34 Training Journal

    Thur: Easy LB
    Barbell back squat worked up 315x1
    Barbell back squat 2x10
    1 1/4 Barbell back squat 2x5
    Ham curls 3x10-12

  10. #110
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    Re: RB34 Training Journal

    Well, the resting is over. Planning on starting my next phase of training on Monday. My friend was trying to get me to perform low volume sprint work twice a week over the next 3 months and sprint once a week when the weather gets cold. Sounds like a solid plan and def could take some time off my 30m quickly. I have decided to stick with my plan - over the next 12 weeks the goal is to add 50-100lbs to my squat... High frequency squat training (3x weekly) - high volume - low volume - rep max work.

    I may wake up Monday morning in sprint mode because the 30m testing did get the juices flowing again...

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