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Thread: RB34 Training Journal

  1. #1231
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    Re: RB34 Training Journal

    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

  2. #1232
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    Re: RB34 Training Journal

    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.

  3. #1233
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    Re: RB34 Training Journal

    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

  4. #1234
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    Re: RB34 Training Journal

    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.

  5. #1235
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    Re: RB34 Training Journal

    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.

  6. #1236
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    Re: RB34 Training Journal

    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.

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