RB34 Training Journal

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Originally Posted by RB34

Week 2:
Monday: 200
Warmup B
Sled: 2x4x25 90/4
MB x3 (ohb, blf, height)
Bench press 3x10x87.5% of 10rm
Back squats 3x10x87.5
Db floor press 3x10
Db walking lunge 3x10

Cooldown: Box jumps 2x5 (almost stiff leg on low to med box)

Improvements from last week. Keep chopping wood.

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Nice work, how long do your sessions take doing, speed/medball and weights. Looks good

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Originally Posted by grooster

Nice work, how long do your sessions take doing, speed/medball and weights. Looks good

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Speed session today took 60mins, weights 45-60mins (only because 10 reps are tough for me and require extra rest).

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Originally Posted by RB34

Speed session today took 60mins, weights 45-60mins (only because 10 reps are tough for me and require extra rest).

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OK, CHEERS, when I do speed and weights together it seems to take about 3 hrs..which is tough on a 54yo body ,but actually how I prefer to train.
I am tossing up between these two set ups:
1
M speed and weights
T bike or elliptical tempo
W rest
T speed and weights
F bike or elliptical tempo
S HIIT session on bike or elliptical
S rest

2
M Speed
T Weights
W Bike or elliptical tempo
T Speed
F Bike or elliptical tempo
S Weights
S Rest

???????? cheers

Quote:

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Originally Posted by grooster

OK, CHEERS, when I do speed and weights together it seems to take about 3 hrs..which is tough on a 54yo body ,but actually how I prefer to train.
I am tossing up between these two set ups:
1
M speed and weights
T bike or elliptical tempo
W rest
T speed and weights
F bike or elliptical tempo
S HIIT session on bike or elliptical
S rest

2
M Speed
T Weights
W Bike or elliptical tempo
T Speed
F Bike or elliptical tempo
S Weights
S Rest

???????? cheers

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I think both of those could work. In option 1: you have HIIT session on Saturday, I'm curious how does this impact Monday speed session. For this reason along I made my running tempo (harder) session on Tuesday and non running (easier) on Saturday to allow for better recovery for the speed sessions. Option 2: I done a similar option back in the fall of 2010 and had solid results. I kept tempo on saturdays - mon/thur speed, tue/fri weights, wed/sat tempo each session took no longer then 60-70mins.

Most weeks I'm eating 2 days of chicken, 2 days of beef, 1 day of steak, 1 day of tuna, 1 day of pizza (weekend). The only supps I'm taking is about 3 servings of whey isolate protein, multi vit, and gatorade on hard training days. I'm gonna add fish oil to the list to help with overall health and joint health. Looking to add about 1500mg of dha and 2000mg of eph. Looking at several brands (RSP, biotest, Omega Jym).

Quote:

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Originally Posted by RB34

I think both of those could work. In option 1: you have HIIT session on Saturday, I'm curious how does this impact Monday speed session. For this reason along I made my running tempo (harder) session on Tuesday and non running (easier) on Saturday to allow for better recovery for the speed sessions. Option 2: I done a similar option back in the fall of 2010 and had solid results. I kept tempo on saturdays - mon/thur speed, tue/fri weights, wed/sat tempo each session took no longer then 60-70mins.

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Cheers for the feedback, My best bet is to just try an option and go with it, leaning towards speed/ weights on the Monday/Thursday and Low intensity tempo on the other days with a HIIT session on one of the days for a growth hormone spike.

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Originally Posted by grooster

Cheers for the feedback, My best bet is to just try an option and go with it, leaning towards speed/ weights on the Monday/Thursday and Low intensity tempo on the other days with a HIIT session on one of the days for a growth hormone spike.

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Got this from another athlete on this forum many years ago and its very similar to my bb work on saturday.

Thursday. Regeneration testosterone release and growth hormone release
workout. 10 upper body excercises at ten reps per exercise and 30 sec rest
between 3 sets. Bike at max for 10 sec ten reps with one minute rest. Core
stabilization routine.

Tuesday:
Warmup Jr (Stepmill 20mins, static/dynamic stretching, drills)
8x100 or 8x30s/60s off 10mph 1%
Abs x100
Cooldown: skip/walk 5mins

Got the work in!!!

Quote:

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Originally Posted by RB34

Got this from another athlete on this forum many years ago and its very similar to my bb work on saturday.

Thursday. Regeneration testosterone release and growth hormone release
workout. 10 upper body excercises at ten reps per exercise and 30 sec rest
between 3 sets. Bike at max for 10 sec ten reps with one minute rest. Core
stabilization routine.

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Thanks RB, That's really helpful and something I'll implement.
I usually do for GH spike:
Bike ;8 x 30secs max rpm, 90 secs rec at a medium resistance on the bike.

Wednesday:
Warmup C
Clean dead 3x10x87.5
Clean shrugs 3x10x87.5
Good morning 3x10
Db Row 3x10
Lat pd under 3x10
Leg curls 3x10
Cooldown: skip/walk 5mins


Got the work in!!! Rest on Thursday..