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  1. Replies
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    Re: RB34 Training Journal

    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.
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    Aaron Brown beats Andre De Grasse

    https://www.youtube.com/watch?v=ZxapIBPlPQk
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    Re: RB34 Training Journal

    Tuesday:
    Warmup Jr
    8x100 (grass)
    Abs x100

    Kept the runs very slow. Didn't have much to give today.
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    Re: RB34 Training Journal

    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...
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    Re: RB34 Training Journal

    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
  6. Thread: 9.94 - 19.76

    by RB34
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    9.94 - 19.76

    https://www.flotrack.org/events/6255508-2019-michael-johnson-invitational/videos?playing=6456238&limit=60&utm_campaign=2019michaeljohnsoninvite&utm_medium=socialmedia&utm_source=facebook&utm_content=v...
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    Re: RB34 Training Journal

    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...
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    Re: RB34 Training Journal

    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...
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    Re: RB34 Training Journal

    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)
  10. Replies
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    Re: 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...
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    MUSCLE BLASTER (Jawku)

    Different companies are selling these blasters - do you guys like them?

    https://jawku.com/collections/shop-all/products/jawku-muscle-blaster
  12. Replies
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    Re: RB34 Training Journal

    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
  13. Replies
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    42,442

    Re: RB34 Training Journal

    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!!!
  14. Replies
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    Re: RB34 Training Journal

    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...
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    Re: RB34 Training Journal

    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,...
  16. Thread: 9.98

    by RB34
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    Re: 9.98

    I remember uw-lacrosse bought in a s2l guy from texas years ago after Mark went to Wisconsin and the kids got worst... I think most of the failures were from the athletes not believing in the new...
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    Re: RB34 Training Journal

    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)...
  18. Thread: 9.98

    by RB34
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    Re: 9.98

    Sad thing is - he may go to college and run much slower with better training (s2l etc).
  19. Replies
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    Re: RB34 Training Journal

    Speed session today took 60mins, weights 45-60mins (only because 10 reps are tough for me and require extra rest).
  20. Replies
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    42,442

    Re: RB34 Training Journal

    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
  21. Thread: Jawku

    by RB34
    Replies
    5
    Views
    471

    Re: Jawku

    Free mobile app for iOS and Android
    COMPATIBILITY LIST FOR ANDROID
    Galaxy S8+ (ver. 8.0) | Galaxy Note 8 (ver. 8.0) | LG G5 (ver. 7.0) | Nexus 5 (ver. 6.0) | Galaxy S5 (ver. 6.0) | Pixel...
  22. Thread: Outdoor Graphs

    by RB34
    Replies
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    168

    Re: Outdoor Graphs

    Yep - I have the one's you posted back in 2015 same workouts but label for 100-200 runners.
  23. Thread: 9.98

    by RB34
    Replies
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    Re: 9.98

    He's going to Ga, their program is more s2l. Sprint coach competed at lsu and their training looks very similar to lsu training programs.

    https://georgiadogs.com/coaches.aspx?rc=2522&path=track
  24. Thread: 9.98

    by RB34
    Replies
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    468

    Re: 9.98

    Gonna be curious how he adjust to the different college training. His college training should be much different then what he's doing at the high school level and how long will it take for him to be a...
  25. Thread: 9.98

    by RB34
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    Re: 9.98

    https://www.youtube.com/watch?v=g0NPo8ZyF_o

    BEAST!!! 44.74
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