Page 55 of 56 FirstFirst ... 5 45 50 51 52 53 54 55 56 LastLast
Results 541 to 550 of 553

Thread: RB34 Training Journal

  1. #541
    Member RB34's Avatar
    Join Date
    May 2008
    Posts
    5,144

    Re: RB34 Training Journal

    Leaning on doing tempo on the track today for several reasons..

    1: I want to see how my feet will handle it 24-48hrs later.

    2: The grass I normally do tempo on drains really bad - we got rain last Saturday and I don't feel like dealing with a wet field today.

  2. #542
    Member RB34's Avatar
    Join Date
    May 2008
    Posts
    5,144

    Re: RB34 Training Journal

    Tuesday:
    Warmup JR
    2x6x100 (track)
    Abs x100

    Sore ass hell today!!! Too hott to type - 100 degrees!!! Updated later.

  3. #543
    Member RB34's Avatar
    Join Date
    May 2008
    Posts
    5,144

    Re: RB34 Training Journal

    Wednesday:
    Warmup C
    MTP 3x5x85% of 5rm
    Clean pull 3x5x85
    Neutral grip Chinups 3x5
    Rdl 3x8
    Pendlay row 3x5
    Hip thrust 3x10

    Cooldown: Rev leg press 2x15

    Notice a couple days ago that my glutes and hamstrings are looking pretty nice. This phase is gonna be extremely important - if I can somehow avoid injuries over these next 8 weeks I like my chances of staying healthy long term. I'm either gonna thrive or my hamstring tendons gonna blow up.

    Training session went well, the hip thrust torched my glutes pretty damn good. I will keep the weight extremely light while getting comfortable with the technique etc.

  4. #544
    Member RB34's Avatar
    Join Date
    May 2008
    Posts
    5,144

    Re: RB34 Training Journal

    Friday: 180
    Warmup S
    3(30; jumps for distance 4x4; 30) timed (only got last 4 - timer issues on first 2)
    Pause squats 3x5x85% of 5rm
    Stepups 3x5
    Cg bp 3x5
    Incline 3x5x85

    Cooldown: Ab/Ad 2x20

    My times were about a tenth slower then Monday but that was to be expected with this being my third speed session in 7 days. I felt very good executing the runs - they felt smooth and technically sound. The squat weight was easy but my right knee was very stiff from the jumps which made the squats uncomfortable.

  5. #545
    Member RB34's Avatar
    Join Date
    May 2008
    Posts
    5,144

    Re: RB34 Training Journal

    Saturday:
    Warmup W (20m incline walk, static/dym stretch)
    Rower 6(60on/2off)+Abs
    Bodybuilding work 2x15
    General strength: Extended 30s

    Wasn't motivated to train today but knew I needed to get some blood pumping for Monday speed session. I looked at my times from last year at this time (3th month week 1) and they are the exact same times. Week 2 got a little faster and week 3 got a lot faster. From day 1 I said I wouldn't be concerned with times until after the 4th month.

    Bodybuilding work:
    Horz pull
    Vert pull
    Pushdowns
    Cable ext
    Curls
    Front raises
    Rear delts
    Standing calves
    Db ext
    Pullover


    Summary:

    Block 2: Strength
    8 Weeks: July 1 - August 24

    Week 1:
    Monday: 240
    Warmup B
    2(2x30sled; 2x30no) timed
    MB x3 (ohb, blf, height)
    Bench press 3x5x85% of 5rm
    Back squats 3x5x85
    Rev lunge 3x5
    Spoto press 3x5

    Cooldown: Rev leg press 2x15

    Tuesday:
    Warmup JR
    2x6x100 (track)
    Abs x100

    Wednesday:
    Warmup C
    MTP 3x5x85% of 5rm
    Clean pull 3x5x85
    Neutral grip Chinups 3x5
    Rdl 3x8
    Pendlay row 3x5
    Hip thrust 3x10

    Cooldown: Rev leg press 2x15


    Friday: 180
    Warmup S
    3(30; jumps for distance 4x4; 30) timed (only got last 4 - timer issues on first 2)
    Pause squats 3x5x85% of 5rm
    Stepups 3x5
    Cg bp 3x5
    Incline 3x5x85

    Cooldown: Ab/Ad 2x20

    Saturday:
    Warmup W (20m incline walk, static/dym stretch)
    Rower 6(60on/2off)+Abs
    Bodybuilding work 2x15
    General strength: Extended 30s

  6. #546
    Member RB34's Avatar
    Join Date
    May 2008
    Posts
    5,144

    Re: RB34 Training Journal

    Week 2:
    Monday: 280
    Warmup B
    2(2x30sled; 2x40no) timed
    MB x3 (ohb, blf, height)
    Back squats 3x5x90% of 5rm
    Rev lunge 3x5
    Bench press 3x5x90
    Spoto press 3x5

    Cooldown: Ab/Ad 2x20

    I decided to run mid-day to avoid evening storms. Turned out we had no storms and I had to run in the heat - it was 95 but felt like 105 with 75% humidity. It was so bad I had to do two a days - did the average speed session then waited 2-3hrs to lift. The sled pulls was horrible again and the first two runs was the same as last week and the last two was a tenth slower. I'm gonna drop the weight on the sled pulls while keeping everything else the same.... I'm not gonna let a couple average workouts get me away from my plan - I truly believe I will pop one at some point. Don't like making excuses esp since I like running in heat etc but I think the heat had a major impact on my overall performance today. Some reason I never run well when changing the time of my workouts. The bench felt harder then normal - maybe because it was done third in the order of exercises or maybe from the weight loss. The main goal each day is to leave each session healthy - I at least did that today!!! LOL

    Last year at this time -

    Week 9 - Mon vs Fri difference of 0.15 (pretty much same numbers this year)

    Week 10 - Mon improved by 0.01 (pretty much same numbers this year)

    Week 11 - Mon improved by 0.07 ( ???)

  7. #547
    Member RB34's Avatar
    Join Date
    May 2008
    Posts
    5,144

    Re: RB34 Training Journal

    Tuesday:
    Warmup JR
    2x6x100 r30s
    Abs x100

    Died legs - snail pace so I decreased the rest to 30s. No soreness or tightness in the legs since I'm squatting twice a week.

  8. #548
    Member RB34's Avatar
    Join Date
    May 2008
    Posts
    5,144

    Re: RB34 Training Journal

    Wednesday:
    Warmup C
    MTP 3x5x90% of 5rm
    Clean pull 3x5x90
    Rdl 3x8
    Pendlay row 3x5
    Hip thrust 3x10
    Neutral grip Chinups 3x5

    Cooldown: Ab/Ad 2x20

    Enjoying the process - gonna keep chopping wood until I reach my destination.

  9. #549
    Member RB34's Avatar
    Join Date
    May 2008
    Posts
    5,144

    Re: RB34 Training Journal

    Friday: 200
    Warmup S
    2(40; jumps for distance 5x4; 40)+40 timed
    Pause squat 3x5x90% of 5rm
    Stepups 3x5
    Cg bp 3x5
    Incline 3x5x90

    Cooldown: Rev leg press 2x10

  10. #550
    Member RB34's Avatar
    Join Date
    May 2008
    Posts
    5,144

    Re: RB34 Training Journal

    Saturday:
    Warmup W
    Rower 6(60on/2off)+Abs
    Bodybuilding work 2x12
    General strength: Extended 30s

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •