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Thread: RB34 Training Journal

  1. #41

    Re: RB34 Training Journal

    Great journal with lots of solid information, thank you. I was wondering do you take any time during the year completely off from training hard, and just do some light exercises like walking and mobility work, and if so how long?

  2. #42
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    Re: RB34 Training Journal

    Quote Originally Posted by jquick View Post
    Great journal with lots of solid information, thank you. I was wondering do you take any time during the year completely off from training hard, and just do some light exercises like walking and mobility work, and if so how long?
    Depends how long my season was, when i was racing winter-spring-and late into the summer I would take 2 weeks of passive rest before starting my fall gpp...

  3. #43
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    Re: RB34 Training Journal

    Friday: 1600
    Warmup S
    4x7x60 (10s/30s/3m)
    Bench 3x10
    A1: Seated row 3x15
    A2: Shoulder complex 3x8
    B1: Pushdowns 3x15
    B2: H curls 3x15
    C1: Snatch Shrugs 3x20
    C2: 4 way neck 2x10

  4. #44
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    Re: RB34 Training Journal

    Saturday:
    Cardio choice 10m+Dym F
    Mid thigh pull 5x5
    Podium Trap bar deadlift 3x10
    Db split squat (rear foot elevated) 3x10
    1a: Hip thrust 3x10
    1b: 45 degree hypers 3x15
    Cardiac output 30mins (140-155 bpm)

  5. #45
    Administrator Angela Coon's Avatar
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    Re: RB34 Training Journal

    Quote Originally Posted by jquick View Post
    Great journal with lots of solid information, thank you. I was wondering do you take any time during the year completely off from training hard, and just do some light exercises like walking and mobility work, and if so how long?
    The general rule of how much time you take off has to do with what level you are at.

    On one end of the spectrum you have the top tier 100m Olympic Champion such as Ben Johnson who used to take up to 1 full month off but here is someone who was traveling around the globe monthly and running times no others have run.

    On the other end of the spectrum you have the beginner who can't afford much time off but possibly the structure would be a week or two of low intensity training performed 4, 5 or 6 days per week. Added into that would be continued therapy and active recovery accordingly.

    The summary is it's a relative amount of time off for the competitive person male or female.

  6. #46
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    Re: RB34 Training Journal

    Sunday:
    Warmup B
    3x5x100 (17s/60sec)
    Db incline 3x15
    A1: Back circuit: 2sets
    Pullups x6 60s
    Lat pd under x8 60s
    Floor chinups pronated x10 3m
    A2: Db jm press 3x10
    B1: Side lying lat raises 3x15
    B2: Db hold 2xmax 60s
    C1: Db flys 2x15
    C2: 4 way neck 2x10 r60s

  7. #47
    Member RB34's Avatar
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    Re: RB34 Training Journal

    Week 2:
    Friday:
    Cardio choice 10m+Dym E
    Squat 3x10+3x8
    Rev lunge 3x8
    Rdl 3x12
    1a: Hip thrust 3x10
    1b: Pull thru 3x12
    Cardiac output 30m (140-155 bpm)

    High volume alert!!!!!

  8. #48
    Member RB34's Avatar
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    Re: RB34 Training Journal

    Saturday: 1600
    Bench 3x10 3x8
    A1: Seated row 3x12
    A2: Shoulder complex 3x10
    B1: Pushdowns 3x12
    B2: Db hammer curls 3x12
    C1: Snatch Shrugs 3x20
    C2: 4 way neck 2x10
    Warmup S
    4x7x60 (10s/30r)

  9. #49
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    Re: RB34 Training Journal

    Monday:
    Cardio choice 10m+Dym F
    Mid thigh pull 5x5
    Podium Trap bar deadlift 3x10
    Db split squat (rear foot elevated) 3x10
    1a: Hip thrust 3x10
    1b: Hypers 3x12
    Cardiac output 30m (140-155 bpm)

  10. #50
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    Re: RB34 Training Journal

    Tuesday: 1800
    Warmup B
    3x6x100
    Db incline 3x12
    A1: Back circuit: 3sets
    Pullups x6
    Lat pd under x8
    Floor chinups pronated x10
    A2: Db jm press 3x10
    B1: Side lying lat raises 3x12
    B2: Db hold 2xmax
    C1: Db flys 2x12
    C2: 4 way neck 2x20

    Week 2 in the books... Feeling stronger the past couple days - let's see how things go with lower reps in week 3....

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