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Thread: RB34 Training Journal

  1. #481

    Re: RB34 Training Journal

    Quote Originally Posted by RB34 View Post
    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.
    Nice work, how long do your sessions take doing, speed/medball and weights. Looks good

  2. #482
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    Re: RB34 Training Journal

    Quote Originally Posted by grooster View Post
    Nice work, how long do your sessions take doing, speed/medball and weights. Looks good
    Speed session today took 60mins, weights 45-60mins (only because 10 reps are tough for me and require extra rest).

  3. #483

    Re: RB34 Training Journal

    Quote Originally Posted by RB34 View Post
    Speed session today took 60mins, weights 45-60mins (only because 10 reps are tough for me and require extra rest).
    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

  4. #484
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    Re: RB34 Training Journal

    Quote Originally Posted by grooster View Post
    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
    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.

  5. #485
    Member RB34's Avatar
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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, 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).

  6. #486

    Re: RB34 Training Journal

    Quote Originally Posted by RB34 View Post
    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.
    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.

  7. #487
    Member RB34's Avatar
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    Re: RB34 Training Journal

    Quote Originally Posted by grooster View Post
    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.
    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.

  8. #488
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    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!!!

  9. #489

    Re: RB34 Training Journal

    Quote Originally Posted by RB34 View Post
    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.
    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.

  10. #490
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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


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

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