RB34 Training Journal

[RB34]

Week 2:

Sunday:

Jumprope 2m (only got 1m - rope broke)

Pc 50x3 60x2 70x2 80x1 85x12x1 75x5x2 rest 45-90sec

Back squat 2x5 245 rest 45-90sec

Hypers 3x10 40 (bar on back) rest 45-90sec



Over 20 sets on the power cleans - felt explosive on all 21 sets. The squats felt like air - 3s down - fast up. Taking it easy on the squats - slowly adding load each session. Trying not to load the patellar too much too soon. #slowcook

[RB34]

Monday:

Pause bench press 5x3x80% r90-2

1a: Jm press 3x8

1b: Db row 4x8

Machine shoulder press 3x12 r60-90


Nothing but solid work today. Recovery day tomorrow.

[RB34]

Recovery day: Prehab - Rehab - Weaknesses

Tuesday:
Mobility A/C x10
Prone hip ext 2x25
Russian lean 2x3
Stand hip flex 2x10/3s hold at top
Ab bridge 2x30s
Side bridge 1x30s
Ab wheel 2x5

Please allow my knee to return to full health!!! I was so close to getting all my speed back.. smh

[RB34]

Wednesday:

Hurdle mobility

Cp 60x2 70x2 80x1 90x1 95x10x1 r45-90s

Back squat 2x5 255 1x1x335 (goal is to work up to an easy 415-425 single)

Rdl 3x10 205

Easy work!!! Past two days I been playing football with my son - I think this is the cause of my additional stiff knees this week.

[RB34]

Thursday:

Pause cg bp 5x3x85%

Db tri ext 3x12

Db rear raises 3x12

Db ham curls 3x12

Face pulls 3x12



Stiff as a board today.. Not sure if my bench is going up but I'm loving the bench sessions always leaving feeling positive about the work.

[RB34]

Friday:

Mobility A/C x10

X band walk 2x10

Russian lean 2x3

Seated hip flex 2x10/3s hold at top

Ab bridge 2x30s

Side bridge 1x30s

Ab wheel 2x5



Week 2 is complete - now the fun begins because the weight should start getting heavier from this point.