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Thread: RB34 Training Journal

  1. #221
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    Re: RB34 Training Journal

    Wednesday: Bodyweight 186.2lbs
    DL 3x3x60%
    Rdl 3x60
    Hypers 2x10
    Mod hanging leg raises 3x15

    Quick 15-20min session.

    Thur: REST
    Fri: Total body
    Sat/Sun: REST

  2. #222
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    Re: RB34 Training Journal

    Friday: Bodyweight 186.4lbs
    Squat 4x3x60%
    Pause squat 3x60
    Bench 3x5x60
    Wide bp 5x60
    Spoto press 5x60
    Weighted planks 3x30s

  3. #223
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    Re: RB34 Training Journal

    Phase 5:
    Week 17: Bodyweight 185.4lbs
    Monday: (beltless)
    Warmup B
    Squat 8x3x65% r 60s (10lbs less - mistake)
    Squat 3x4x70 (30lbs more and higher volume)
    Pause squat 3x7x60 (15lbs more and higher volume)
    Weighted planks 3x30s

    The squatting frequency is going from 3x weekly to 2x weekly. As the intensity goes up the frequency must come down. Bumped my squat and deadlift maxes up by 30lbs (using my previous maxes) since most sessions will be done with a belt.

  4. #224
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    Re: RB34 Training Journal

    Tuesday: Bodyweight 185.4lbs
    Warmup J
    Bench 2x6x75%
    Cg bp 2x5x80
    Bp 1in pause off chest 2x8x70
    Db supp row 4x12
    1a: Db front raises 2x15
    1b: Db tri ext 2x15

    Those secondary bench press lifts (spoto and bp pause off chest) can really make me work at times.

  5. #225
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    Re: RB34 Training Journal

    Wednesday: Bodyweight 186lbs
    Warmup S
    DL 2rm (620lbs)
    Rdl 3x3x95%
    Bent row 5x8 (Kept these very light with short rest)
    Hypers 3x10 (Went a little heavy on these - will keep weight the same next week)
    Mod hanging leg raises 3x15


    Felt pretty good today so I went a little heavier on the deads. Overall I'm very happy with how my strength is improving. Hopefully when I start sprinting I can experience similar success with my sprint program. I really wanna enter into a powerlifting meet for fun next spring....

  6. #226
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    Re: RB34 Training Journal

    I hate the first Friday of the new training phases = High rep death session. .......(

  7. #227
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    Re: RB34 Training Journal

    Friday: Bodyweight 187.4lbs
    Warmup B
    Squat 3x8x70%
    Squat 3x8x75
    Pause squat 3x10x65
    Weighted planks 3x30s

    Hardest workout I done in a longggg time. Recovery!!!!!!!

  8. #228
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    Re: RB34 Training Journal

    Gonna try and get this workout done on 3-4hrs of sleep. Gotta stay up and try to make some cash on these college basketball games....

  9. #229
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    Re: RB34 Training Journal

    Saturday: Bodyweight 187.2lbs
    Warmup J
    Bench 2rm (5lb PR)
    Wide bp 2x3x90%
    Lat pd 4x12
    1a: Db lat raises 2x15
    1b: Db shrugs 2x15
    1c: Db curls 2x15

    No running/cardio - wasn't in the mood.

  10. #230
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    Re: RB34 Training Journal

    Week 18: Bodyweight 188.2lbs
    Monday:
    Warmup B
    Squat 2rm
    Squat 2x1x85%
    Pause squat 3x3x75
    Weighted planks 3x45s

    Didn't feel great today but I did my previous max (7 weeks ago) for a solid double.... I seem to always gain several pounds after my hypertrophy squat sessions.

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