RB34 Training Journal

[RB34]

115848638 Tue Dec 29 2020 20:55EST: Mississippi @ Alabama, Point Spread: Alabama -5.5 -115,

Roll tide!!!!

[RB34]

Pending 115856686 Fri Jan 01 2021 11:45EST: Cincinnati vs Georgia, Match Winner: Georgia +210

K9!!!!

[RB34]

To all my Georgia friends - I say Thank you!!!!! #vote #wedemandchange

Black voices matter. Black votes matter. Lebron, Killer Mike, Ti, Stacey Abrams and many more put their voices to good use.


It's your turn President Elect Joe Biden.

[RB34]

Samuel L Jax for a 48yd sprint TD!!!

Pending1/10/21 1:05pm Live In-Play Football 9147 Baltimore Ravens +140 $1000.00

[RB34]

Been relaxing over the past 4-5 weeks. Started unorganized easy training this week and will update here every so many weeks. No sprinting/jumping in this four week block. Probably won't be doing any running until April.. Short/quick training sessions!!!

(Intro week - intensity/easy)

Week 1:

Monday:

Bench press 4x3x80% 3rm

Db chest support row 3x12



Tuesday:

Trap bar dead 4x3 385

Hypers 3x12



Thursday:

Bench press 4x3x85% 3rm

Weighted neutral grip pullups 3x5



Friday:

Trap bar deadlifts 4x3 415 (easy)

Rdl 3x5 285


Trap deads are done in running shoes, low handles, and straps.

End of block goal: Trap dl - 495x3 at 8-9rpe.

BW: 173-175lbs

[RB34]

Week 2:

Monday:
Bench press 4x3x90 3rm
Db chest support row 3x10

Tuesday:
Trap bar dead 4x3 435 (easy)
Hypers 3x10 135lbs

Thursday:
Bench press 4x3x90% 3rm
Cg pb 3x10

Friday:
Trap bar dead 4x3 435
Rdl 3x5 295

Time to figure some things out regarding my bench press. Hopefully you guys have a great weekend - I'm heading to the mountains with my wife. Salute!!!

[RB34]

1/25/2021 7:05 PM NBA Basketball 501 Charlotte Hornets* +103 vs Orlando Magic $2500.00

NBA smoke action!!!

[RB34]

Week 3:

Monday:
Bench press 3x3x95% 3rm
Db chest support row 3x8

Tuesday:
Trap bar dead 3x3 460 (EASY)
Hypers 3x8 155

Thursday:
Bench press 1x3x102% 3rm (10rpe)
Cg pb 3x8

Friday:
Trap bar dead 1x3 495 (9-10rpe) (low handles)
Rdl 3x5 305 (No go)
Light back squats 1-3 reps (135-185-225-315)

I been following Mark Rippetoe ibuprofen protocol over the past 5 days and decided to play around with some light squatting today because I wanted to see how my knee would hold up. Worked up to an easy 315 and will see how the knee respond over the next week. If all goes well - I will deload next week before moving to a 6 week heavy power clean block and reintroducing the back squat back into the program. Bunch of training this year for only 2 indoor meets - time to plan for a safer and longer season in 2021-2022.

[RB34]

I would like to throw this out there. I'm getting things together for next season and would like to share a couple changes I'll be making... Not many changes will be made because things went great and I improved every single block.

1: No heavy squatting this year. Going back to my submaximal loading for the squats 50-80%.

2: Adding ext tempo back into the program. Twice weekly in gpp and once a week in spp. Running tempo in gpp and rowing tempo/med circuits in spp.

3: Decreasing explosive throws and jump volume. I found the sweet spot for me is about 200 jumps per 3 weeks.

4: Adding olympic lifts back into the program... High sets/low reps in gpp before dropping volume in spp. They will develop work capacity in gpp and replace some of the jump volume.

** Those are some of the bigger changes at this point.


Things I'll be keeping the same.


1: Speed progression from block 2 block. It works!!!!

2: Three speed days in spp. I found the higher frequency/lower volume did great things for my short speed. It was always part of the plan but after speaking with a friend and seeing his results I decided to man up and give it a try. He was correct!!!

3: Continue to use spp deload weeks as total rest weeks.

4: Stay hungry!!! Stay consistent!!!! And be professional in my approach!!!

[Angela Coon]

I'm not sure you need to re-invent the wheel RB.

Why no heavy squats? Why get too far away from heavy squats? They are easier ( for most) to perform well and unless you have a really good reason ( I get injured doing them, I suck at them, my one leg is longer than there other and get better results from a few Oly lifts ) keep them in and be mindful of how to keep the lifts from taking over your training program.



There are so many ways we did tempo. Pool, abs, running on grass, swimming, bike, general body circuits with low weight or reasonable weighted ( does any athlete understand the idea of reasonable weight? LOL) med ball. First we always did tempo on grass and with flats and I loved the results. If I could not do tempo in this way we did the next best thing.