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Thread: RB34 Training Journal

  1. #1591
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    Re: RB34 Training Journal

    Tuesday: 160/48/10
    Warmup S
    2x40; 4bounds; 4lunge jumps; 4str leg bounds
    40; plyos; 40 timed 420-416 -410 405 405 406 4.10 avg (3pt - touchpad)
    MT: 5xohb; 5xblf
    Cooldown: 4x100 (barefoot)

    Based on my times I'm still a little off. I added a couple sprints towards the end since my last sprint was 405 - I decided to do one more and that one was 405 and added one more and that one was 406 that ended the session. My left hamstring felt a little weird on the warmup starts because last Tuesday night I slipped while performing lunges (wet track) and the left lower hamstring didn't like it!!! All the jumps were done with a 4lb weight jacket. Tonight, was probably my best throw session in over 2 months. The system is still a little flat but overall, it was a decent session. Those damn pushups yesterday made my lats sore ass shit.

  2. #1592
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    Re: RB34 Training Journal

    Thursday:
    Warmup B
    Flying sprints: (40/20; efe; 40/20) (40/20; fef; 40/20)
    Drop jumps 6x4x8-12
    Cooldown: skip series
    Power clean 3x2 135 185 205; 2x2 225 245; 2x1x87.5 275
    Back squat 2x4x65%
    Hypers/Row 2x6/2x12
    Pushups 4x25
    Cooldown: Jump rope 100 (barefoot)


    I felt like a new person today in the weightroom compare to Sunday morning. The weights moved like they were suppose to move at those %'s. The FEF felt "GREAT" overall a solid session and felt like progress was made today.

    Probably going to purchase a freelap timing system to use on my flying sprint sessions because I would love to start collecting data on my flying 20's. Brower want to charge $1000 for 2 beams - they can keep that shit.

  3. #1593
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    Re: RB34 Training Journal

    Monday:
    Mb abs: 200
    Situp and press x20
    Russ twist x30
    Partner twist x50
    Russian lean 2x3
    Upward leg raise 2x12
    Pushups 4x25
    Mobility A/C x10

    Recovery.

  4. #1594
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    Re: RB34 Training Journal

    2-0.. Need one more!!

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  5. #1595
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    Re: RB34 Training Journal

    Period: Preparation - Phase: SPP
    Events: 60/100m
    Mesocycle: 1-3
    Microcycle: 1-12
    August 1 - October 23


    Week 10:
    Sunday: 210/570/66/10
    Warmup B
    3x70 r7, 8mins Avg time was 0.05 faster today than last Sunday. (Not saying much!!!)
    Power clean 2x3; 1x4x85%; 3x1x85%
    Back squat 2x4x70%
    Lat pd 2x10
    Cooldown: Jump rope 100 (barefoot)

    Post workout weight 170.4. These next 5 weeks should be interesting - I need a little more speed before the cold weather gets here. After going back and looking at all my past Sunday timed runs - my fastest run and fastest avg came when my bodyweight was the heaviest (right before I decided to drop weight). My decision to drop 5-7lbs was more cosmetic.

    ** Regarding my squat program - the best decision I made in this block was keeping the squats submax - volume low - higher frequency. I'm getting in a good groove.


    *** Starting my ksm66 today - 600mg of ksm and 200mg theanine.


    “It is never too late to be what you might have been.” – George Eliot

  6. #1596
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    Re: RB34 Training Journal

    Week 11:
    Sunday: 210/570/60/10
    Warmup B
    3x70 r5-7 timed
    Power clean 2x3; 3x1x90%; 2x2x85%
    Back squat 2x3x75
    Lat pd 2x8
    Cooldown: Jump rope 100 (barefoot)


    Monday:
    Mobility A/C x10
    Upward leg raise 2x12
    Russian lean 2x3
    Mb abs: 200
    Situp and press x20
    Russ twist x30
    Partner toss x50
    Pushups 4x25

    Tuesday: 160/48/10
    Warmup S
    2x40; 4bounds; 4lunge jumps; 4str leg bounds (weight jacket)
    40; plyos; 40 timed (4.06)
    MT: 5xohb; 5xblf

    Best time was 4.06 still a little off. Been focusing on getting more sleep over the past week - less online time and more focusing on quality sleep.

    “Life is like riding a bicycle. To keep your balance, you must keep moving.” – Albert Einstein

  7. #1597
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    Re: RB34 Training Journal

    Don't know why this site won't let me add pics....

  8. #1598
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    Re: RB34 Training Journal

    This is where tracking all the numbers help. Aug 8, 2021, I weighed in at 177lbs - I felt like shit that morning and decided to drop some weight. On Aug 23, 2021, I weighed in at 174-175lbs and pr that deload week at 4.02 over 30m. The following block I went into a power block lifting lighter loads fast etc. I believe that block caused a minor setback in my low-end power because losing 7lbs along with the light strength training hurt my max strength a ton. I always said I ran my best when my max strength numbers are high. The volume doesn’t need to be high, but I need to always keep in touch with heavy loads. Current bodyweight this morning was 170-171lbs.

    Work may get a little crazy over these next 2 weeks and I'm strongly leaning towards a 2 week deload starting next Monday to allow a little extra recovery. I been training non stop since my summer vacation 3 high intensity each week for about 4 months. Starting next block I'm leaning towards a 2 high intensity + 1 tempo. Not what I planned months ago but some times you need to adapt to your current situation.

    Mon: timed 60's - Auto Reg

    Thur: timed 30's - Auto Reg

    Fri: Ext tempo - On grass

  9. #1599
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    Re: RB34 Training Journal

    Wednesday:
    Mobility A/C x10
    Prone hip ext 2x25
    Russ lean 2x3
    Stand hip flex 2x8/3s hold at top
    Ab wheel 2x8
    Ab bridge x30
    Side bridge 2x30

    Recovery...

  10. #1600
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    Re: RB34 Training Journal

    Went to bed lastnight at 9pm - the earliest I been in over 15yrs. Making it a goal to get more sleep and better quality sleep!!! Sleep is the best PED on the market!!!! #BigOleFacts

    Less screen time and more sleep time!!!!! KSM = deep sleep


    The "pr" is there I just need to get over this sleep deficit!!!

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