RB34 Training Journal

Good weather today and final speed session of this week. Overall body feels good heading into today's session. I have to say over the past 3 months I have made the right moves every step of the way regarding my training. Kinda seems like luck because things usually don't go this way - it's like hitting a 15 team parlay in gambling. (take note>)I been squatting once a week over the past 3 months and the mobility in my quads seems to be good at this point. Also been performing a fair amount of unilateral work for the lower body and seem to correct some of the lower body issues (right hip discomfort etc).

** I have notice when performing the leg curls I feel some minor discomfort in my lower left hamstring tendon it's been an issue all winter. No problems with the track work or other exercises. The goal this year wasn't to push any of the direct hamstring exercises anyways - hopefully by keeping the weight light and getting blood pumped into the area works. I performed leg curls all winter as a rehab exercise but for the past 2 months I removed them from the program.

Friday: 200
Warmup S
Sled: 2x4x25 90/4
Jump circuit 2x10
Deadlift 3x10x87.5
Rdl 3x10
Incline 3x10x87.5
Military press 3x10

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

Uncomfortable speed session - allergies major issue today (sneezed at least 25 times). smh

Saturday:
Warmup W (stepmill 20mins, static/dynamic stretching)
General strength circuits: Waterloo x8/Pillar x12
Bodybuilding work 2x12

Another 90mins on non-stop work. Time to rest up for week 3.

My wife was rolling my left hamstring yesterday and she notice some knots, schedule to get some ART on Thursday my next off day. Hopefully by me getting on this early I can prevent any major issues from taking place.

Week 3:
Monday: 240
Warmup B
Sled: 2x4x30 2/4:30
MB x3 (ohb, blf, height)
Bench press 3x10x90% of 10rm
Back squats 3x10x90
Db floor press 3x10
Db walking lunge 3x10

Glad these 10's are done on the squats!!! If I was real with myself I probably would be doing another block of 10's. I always say the things you hate doing or the things you not good at are the things you need to do more of. I feel like a fat out shape powerlifter doing 10's on the squats. smh

Something I got from Boris Sheiko is alt between upper and lower lifts within a training session... It allows you to get a little more high quality volume within the session.. You will often see him do a million sets of bench press follow by squats follow by a million sets of bench press again within one session.

Tuesday:
Warmup Jr
8x100 (grass)
Abs x100

Kept the runs very slow. Didn't have much to give today.

Wednesday:
Warmup C
Clean dead 3x10x90
Clean shrugs 3x10x90
Good morning 3x10
Db Row 3x10
Lat pd under 3x10
Seated leg curls 3x10 (played around)

ART work tomorrow.

Friday: 240
Warmup S
Sled: 2x4x30 2/4:30
Jump circuit 2x12 (brutal)
Deadlift 3x10x90% of 10rm
Military press 3x10
Rdl 3x10
Incline 3x10x90

My best Friday speed session thus far. The jump circuit was brutal because I couldn't get my HR under control so I had to take a ton of rest towards the end of the sets. General fitness session on Saturday morning and hopefully my timer holds up for testing on Monday.

No workout on Saturday. Got up around 530am and started sports betting and never got around to working out. No big deal - I'll be ready for Monday testing session (30m sprint test, standing long jump, and triple jump).