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  1. Replies
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    Re: RB34 Training Journal

    Oh boy - your woman keeping you away.... smh
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    Re: RB34 Training Journal

    I thought your goals last summer was speed and athleticism?
  3. Thread: micah williams

    by RB34
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    Re: micah williams

    Probably mid 400's from his football background... He played rb in high school.
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    Re: Caryl Smith Gilbert - WOW!!!!!!

    I think Matt is more of a L 2 S athlete. Will be interesting to see how his body handles all the high intensity work.
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    Re: RB34 Training Journal

    If your goal is to get stronger but maintain speed - one speed day should work. If you are in a cold climate - I would always focus on speed in the summer and maintain speed while focusing on...
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    Re: RB34 Training Journal

    Your plan has one speed day?

    Day 1: Track
    Day 2: Ub+Condit
    Day 3: Lower
    Day 4: Condit

    I used the template below with success when I was working 12hr days.

    Mon/Thur: Speed
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    Re: RB34 Training Journal

    As always all timed runs are done with a touchpad. Lots of data on these 30m runs.
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    Re: RB34 Training Journal

    Week 8: Deload
    Monday:
    Warmup Jr
    7x30 (3pt) Timed 4.14 (5th run was the fastest)
    MT: 2xohb, 2xblf
    Power clean 6x2x225
    Back squat 3x3x335
    Rdl 3x6 245
    Bench press 3x3x245
    Seated row 3x8
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    Caryl Smith Gilbert - WOW!!!!!!

    New head coach at Georgia.
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    Re: RB34 Training Journal

    509098509 Sat Jun 12 2021 14:00EST: Notre Dame @ Mississippi State, Match Winner: Mississippi State +109 $1000.00

    Oh boy!!!
  11. Thread: micah williams

    by RB34
    Replies
    6
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    139

    Re: micah williams

    https://www.youtube.com/watch?v=T3FAq3xlH_Y&list=PLEGNf1xxFTOKkIDpAmtLGeFP72kC--Z3q&index=55
  12. Thread: micah williams

    by RB34
    Replies
    6
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    Re: micah williams

    My exact bodytype - 5'7 175
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    Re: RB34 Training Journal

    Friday: 300/20/12
    Warmup Jr
    Sled: 3x50 345
    4dist; 4broad; 4sl bound
    Sled: 3x50 345
    MT: 6xohb, 6xblf
    Power clean 10x3x225
    Rdl 4x5 315
    Db rev lunge 3x6x75
    Cooldown: Jump rope 200contacts
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    Re: RB34 Training Journal

    Thursday: rainy
    General warmup MB x125
    Db bench 3x10
    Lat pd 4x8
    Pushdowns 3x10

    No speed today - rain out... I'll be going on family vacation at the end of month - most likely will be moving...
  15. Thread: micah williams

    by RB34
    Replies
    6
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    micah williams

    https://www.youtube.com/watch?v=1NmZv-LID20

    Katt Williams son... All power...
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    Re: RB34 Training Journal

    Wednesday:
    Mobility A/C x10
    Band Standing outer leg lift 2x12
    Russian lean 2x3
    Seated hip flex 2x10/3s hold at top
    Hip flexion 2x15
    Ab bridge 2x30s
    Side bridge 1x30s
    Ab wheel 2x8
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    Re: RB34 Training Journal

    Tuesday:
    2x 50sl bound - 100run - 40sl bound
    40-60-40sl bound
    MT: x3 (chest pass; blf; ohb; hop blf; hop ohb)
    Bench press 3x3x90% 3rm
    Jm press 3x10
    Row 4x8
    Bic/Raises

    Bench press strength...
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    Re: RB34 Training Journal

    No.........
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    Re: RB34 Training Journal

    Monday:
    Mobility A/C x10
    Band Upward leg raise 2x12
    Russian lean 2x3
    Stand hip flex 2x10/3s hold at top
    Hip flexion 2x15
    Ab bridge 2x30s
    Side bridge 1x30s
    Ab wheel 2x8
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    Re: RB34 Training Journal

    If I remember correctly your sprinting videos - I actually posted issues regarding your hip mobility... Powerlifting is the last thing you should be doing with hip mobility issues. Either way...
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    Re: RB34 Training Journal

    Delete.........
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    Re: RB34 Training Journal

    Have you ever seen a powerlifter move or do anything athletic? Big - tight - stiff - injuries. Most powerlifting programs including Greg the volume and freq is too high to add anything else into the...
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    Re: RB34 Training Journal

    Be very careful with the powerlifting training esp making the transition to speed work. I did powerlifting training over 2 winters - bad decision by me.
    When I wasn't able to train this past winter...
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    Re: RB34 Training Journal

    Thank you. How's your training this summer?
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    Re: RB34 Training Journal

    Week 7:
    Sunday: 360/660/20/12/39
    Warmup Jr
    30(2xsled,2x facedown) 3/5
    30(2xsled,2xpushup)
    30(2xsled, 2x2pt)
    MT: 6xohb, 6xblf
    Power clean 225x2 245x3x2 255x3x1 245x2x2
    Back squat 3x2 365 385...
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