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Thread: RB34 Training Journal

  1. #291
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    Re: RB34 Training Journal

    Oh boy - 2 week vacation before starting gpp I'm starting to get pumped to race in Nov!!!! The past 2 months of training was very casual, that wasn't the plan but my body/mind/soul needed the casual work. Most of the weeks were - 1 upper, 1 lower, 2 recovery runs. I wanted to do a couple of speed days but I just didn't have time. After gaining 14lbs and increasing my general strength I timed my 3pt 30m run last Thursday and it was faster then it was 8 months ago. I only had one chance to run because I landed wrong and tweaked my lower leg/heel, i think it was from wearing different trainers and spikes but I still got the data i needed. Also worked up to a mod-heavy single last Friday on squat/bench and strength levels checked out.

  2. #292
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    Re: RB34 Training Journal

    Hrv: 67.3
    Daily change 0
    Readiness 7 - Amber
    Resting HR 66.8

    Period: Preparation - Phase: GPP
    Event: Short sprints
    Mesocycle: 1
    May 7 - July 29

    Week 1: Bodyweight 188.6lbs
    Monday: 240
    Warmup B
    Sled: 3x4x20 60/3:30
    Jumps uphill 4x2
    MB: x10 (ohb, blf, height)
    Squats 4x6x55%
    Db box jumps 4x4x15
    Rdl 3x12x135

    All training in this block will be done on grass.

    Breakfast: 2 scoops protein and almonds. (1fat burner) 60grms of protein and 12grms bcaa from the protein shake
    Lunch: Chicken, bake potato, spinach salad
    Snack: 1 scoop protein
    Before weights: granola bar and sip on Gatorade throughout training session.
    Dinner: Chicken, rice, black beans, spinach salad
    Snack 1 scoop protein and maybe something else (almonds, peanut butter etc)

  3. #293
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    Re: RB34 Training Journal

    Hrv: 54.5
    Daily change -12.8
    Readiness 4 - Red
    Resting HR 70.4

    Tuesday: Bodyweight 188.4lbs
    Warmup C
    2x3x100
    Extended 20/20
    Bench 4x6x65%
    Rows/Lat pd 4x12
    1a: Db lat raises 2x15
    1b: Db ext 2x15
    1c: Db curls 2x15

    Hrv: 59.8
    Daily change +5.3
    Readiness 2 - Red
    Resting HR 74.3

    Wednesday:
    Warmup S
    MB: Charlie x5 (ohb, blf, squat throw, 1 hop accel, 2 hop accel)
    Rudiment A x20

    Thur: REST
    Fri: Sled/LB wts
    Sat: Tempo/UB wts

    I had a upset stomach all day Tuesday and it was really bad tuesday night. Hopefully I can get out of the red soon!!! The diet is the same unless I post changes etc. Time to relax and watch some nba basketball.

  4. #294
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    Re: RB34 Training Journal

    Should be a fun day - first day of 90 degree heat.... Let's go get it!!!!

  5. #295
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    Re: RB34 Training Journal

    Hrv: 66.6
    Daily change +6.8
    Readiness 8 - Green
    Resting HR 71.1


    Friday: 300 Bodyweight 189lbs
    Warmup W
    Sled: 3x5x20 60/3
    Jumps uphill 4x2
    MB: x10 (ohb, blf, height)
    Squats 4x5x55%
    Db box jumps 4x3
    Db rev lunge 2x8
    Rdl 3x12

    Solid session - getting better. I could have gone heavier on the squats this week but I'm trying my best to keep the weights secondary and sub max 95% of the time. Time to relax and watch some baseball.

  6. #296
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    Re: RB34 Training Journal



    It's a nice day in the city!!! Let's go get it!!

  7. #297
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    Re: RB34 Training Journal

    Hrv: 62.8
    Daily change -3.8
    Readiness 9 - Green
    Resting HR 69.8

    Saturday: Bodyweight 190lbs
    Warmup Z
    3x3x100
    Ringo x10
    Bench 4x5x65%
    Rows/Lat pd 4x12
    1a: Db front raises 2x15
    1b: Pushdowns 2x15
    1c: Db ham 2x15

    Bench press felt much stronger today. I may need to adjust the reps on those GS circuits. Time to relax and get ready for mother's day.

  8. #298
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    Re: RB34 Training Journal

    Hrv: 64.2
    Daily change +6.7
    Readiness 10 - Green
    Resting HR 66.3

    Week 2: Bodyweight 190lbs
    Monday: 300
    Warmup B
    Sled: 3x4x25 90/4
    Jumps uphill 5x2
    MB: x8
    Squats 4x5x60%
    Db Box jumps 4x3
    Rdl 3x10
    Core x100

    Another solid session. I may need to get a couple sessions of ART, I haven't had any issues with my hamstrings while performing the sprint test over the past 8 months. After taking 4 weeks of complete rest and letting my body recover from all the hard training, both of my lower hamstring tendons felt tight while warming up (a skips/bum kicks) on the first day. Not sure what it's from since I felt it warming up before performing any explosive work. Felt great performing my last sprint test about 6 weeks ago - took 4 weeks off and hamstring tendon feels tight - don't make much sense. Maybe it was from the complete rest, supplements, running surface etc....

  9. #299
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    Re: RB34 Training Journal

    Hrv: 56.7
    Daily change -7.5
    Readiness 10 - Green
    Resting HR 70.3

    Tuesday:
    Warmup C
    2x3x100
    Core x100
    Bench 4x5x70%
    Rows/Lat pd 4x10
    1a: Db lat raises 2x12
    1b: Db ext 2x12
    1c: Db shrugs 2x12

  10. #300
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    May 2008
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    Re: RB34 Training Journal

    Hrv: 57.8
    Daily change +1.1
    Readiness 10 - Green
    Resting HR 70.4

    Wednesday:
    Warmup S
    MB: Charlie x5
    Rudiment A x20

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