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Thread: RB34 Training Journal

  1. #411
    Member Chris6878's Avatar
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    Re: RB34 Training Journal

    Quote Originally Posted by RB34 View Post
    Anymore kids coming? Are you gonna race at all this spring/summer?
    As of right now....she mentions it cause the baby is growing too fast...then she changes her mind the next day. but we will see.

    Im playing the meets by ear. If I feel good ill run. If I dont then I wont. All depends on the foot. Its night and day. sore one day, not sore another day. I need to nail down a protocol for it. But again, ive been lazy with my recovery. So we will see.

  2. #412
    Member RB34's Avatar
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    Re: RB34 Training Journal

    Wednesday: Light dead session
    Warmup Jr
    Def pull 4x4x70% 7-8rpe
    Rdl 4x6x75% 8rpe
    Pull thru 2x10
    Hypers 3x8
    Abs x100

    Kept everything light today.

    Might blow a tire today.

  3. #413
    Member RB34's Avatar
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    Re: RB34 Training Journal

    Friday: Light squat session
    Warmup S
    Squat 4x5 395
    Drop 15% 2x5 8rpe
    Rdl 3x6 7rpe
    Leg curls 3x6
    Plank test (working up to a 2min front hold and 90sec side hold)

    Not much to say - ready for this block to be over.

  4. #414
    Member RB34's Avatar
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    Re: RB34 Training Journal

    Saturday:
    Warmup W
    Bench 4x5 80%
    Pause wide bench 3x5 80%
    Incline 2x5 80%
    Lat pd 5x10
    Db ext 2x12
    Shoulder complex 2x12

    One more loading week then I will do a much needed deload.

    Next month will be a "reload" block.

    1: Beltless sq/dl training.
    2: Lower freq - primary lifts once a week
    3: Lower vol
    4: Lower intensity - 60-75%
    5: Control rest periods to develop special work capacity ex 10x5x60% rest 45-60s


    Ole school Jeezy every squat/bp day.....

  5. #415
    Member RB34's Avatar
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    Re: RB34 Training Journal

    Going to my go to meal today.. Good ole sweet potato pie.

    Cal 2220
    Carbs 305
    Pro 20
    Fat 100

  6. #416
    Member RB34's Avatar
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    Re: RB34 Training Journal

    I made some changes to this week of training to allow the recovery process to start this week.

    Week 3:
    Monday: Med squat session
    Warmup S
    Squat 3x4x420
    Hypers 3x10
    Planks 2x60

    I should have done this:

    Squat 4x4
    Fsq 2x4 8-9rpe
    Hypers 3x8-10
    Planks 2x60

  7. #417
    Member RB34's Avatar
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    Re: RB34 Training Journal

    Tuesday: Heavy bench session
    Warmup B
    Bench 3rm (Felt good - only got 2 last month - got all 3 today with same weight)
    Military press 2x8
    Db support row 5x8
    Pushdowns 2x10

    Should have done this:

    Warmup B
    Bench 3rm
    Static hold 2x10sec
    Pause bench 3x3 drop 8-12%
    Military press 2x3
    Db support row 5x8
    Pushdowns 2x10

  8. #418
    Member RB34's Avatar
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    Re: RB34 Training Journal

    Wednesday:
    Warmup Jr
    Blk pull 4x3x75 7rpe
    Rdl 4x6x80 9rpe
    Pull thru 2x8
    Hypers 2x8
    Abs x100

    Should have done this:

    Wednesday:
    Warmup Jr
    Blk pull 4x3x75-80 8-9rpe
    Rdl 4x6x80 9rpe
    Pull thru 2-3x8-10
    Hypers 2-3x8-10
    Abs x100

  9. #419
    Member RB34's Avatar
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    Re: RB34 Training Journal

    Quote Originally Posted by lr1400 View Post
    I had PF for awhile and it still flares back up. Taping it or tying a real tight strap around my heel, plus stiff hiking type boots is the only thing that has worked.

    It was unbearable at times. Good luck with it.
    Could you squat and deadlift with PF?

  10. #420

    Re: RB34 Training Journal

    Quote Originally Posted by RB34 View Post
    Could you squat and deadlift with PF?
    Yes. Not a problem.

    Only sprinting or jumping.

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