RB34 Training Journal

[RB34]

Russel is absolute world class. Would have won the world champs with a 533 Wilks last year. Here is the score sheet from 2017 IPF World Classic: http://www.powerlifting-ipf.com/file...oresheet_m.htm

This cat is coming for Russell.



I also like Brett gibbs more then russell also.

[RB34]

I spent less than $1,000 on my stuff.

I bought a new but cheap rack and bench. Cheap bumpers, used weights. I can do Oly lifts I desired.

Clear your box.

[lr1400]

done deal.

[RB34]

Starting my deload week this week - two strength blocks down two more to go!!!

1: Had a big increase in my 3rm deadlift.

2: 30lb increase in my 3rm back squat.


I have at least 2 more strength blocks which would give my foot 6months of no running before I do some easier training in the month of March (gotta have free time for march madness). Hopefully after 7 months my foot will be ready to roll. My 2nd attempt at running indoors this year will put a bigger focus on the weights while keeping my sprinting volume low (150-240m)... My training may look more like a football or bobsled type of athlete.

1: Bigger focus on high quality sprinting (timing runs - running when I'm fresh and ready).
2: Lower sprint volume will allow my lifting numbers cont to climb just in case I can't sprint I'll be able to continue my powerlifting without trying to reestablish previous numbers.
3: Some two a days - sprint in the AM - rest 4-5hrs - lift in the PM.

[RB34]

https://medium.com/@danjohn84123/sta...30-2OkQEUnUM7U

I like this warmup before a lifting session:

Three times a week, do the following “warm up:”

15 Swings
One Goblet Squat
March in place (every time your left foot hits, count as “one” and do ten).
Repeat this five times.

[RB34]

Started my third strength block - two workouts in and business is booming... I don't know what happen but everything feels light and the work feel easy. I have a hard deadlifting session on Wednesday -hopefully I can smash some weights.

[RB34]

Week 1: 20lb increase on my 3rm deadlift last Wednesday. 30lbs in 8 weeks.

Week 2: 10lb increase on my 3rm back squat this past Monday, have another heavy session next Friday. 40lbs in 6 weeks.

Have a hard squat session tomm - 7x6... smh

[RB34]

Week 3: Bodyweight 193lbs
Monday:
Warmup S
Squat 4x5 420
Low pause squat 3x5 390
Pull thru 3x10
Ab wheel 3x10


Tuesday:
Warmup B
Bench 3x315
Mechanical Overload 1x10sec
Pause cg bench 2x4 275
Row 4x10
Tricep/Shoulders 2x10


Wednesday:
Warmup Jr (No general warmup - didn't have time)
DL 4x5 465
Def pull 3x5 425
Hypers 3x6 (went easy on these today)
Abs x100

Friday:
Warmup S
Squat 3x4 420 (went with option B, instead of 3rm)
Hi pause sq 2x4 390
Leg curl 3x10
Plank test

Saturday:
Warmup W
Bench 4x6 250
Cg bench 3x6 235
Lat pd 4x10
Pushdowns 2x10
Flies 2x10


Time to deload!!!! I wanted to enter in a powerlifting meet this spring but it's filled and they won't allow me.

Goals for this year:
Hi bar squat: 625
Conv dead: 650
Bench: 365

[RB34]

Block: Strength
Feburary 11 - March 9

Week 1:
Monday: Light Day
Warmup S
Squat 4x6 365
Squat Drop 15% 2x6
Leg curls 3x5
Planks 2x30

Final strength block - made some minor adjustments to my exercise selection etc.

Tue: med bench
Wed: heavy deads (3rm)
Fri: med squat
Sat: heavy bench (5rm)

My foot is slowly getting better - I have another 2 months to decide what I want to do track or powerlifting.... Never had a injury to take this long to heal!!

[robin1]

What treatment/rehab work are you doing for your plantar fasciitis?