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Thread: RB34 Training Journal

  1. #491
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    Re: RB34 Training Journal

    Good weather today and final speed session of this week. Overall body feels good heading into today's session. I have to say over the past 3 months I have made the right moves every step of the way regarding my training. Kinda seems like luck because things usually don't go this way - it's like hitting a 15 team parlay in gambling. (take note>)I been squatting once a week over the past 3 months and the mobility in my quads seems to be good at this point. Also been performing a fair amount of unilateral work for the lower body and seem to correct some of the lower body issues (right hip discomfort etc).

    ** I have notice when performing the leg curls I feel some minor discomfort in my lower left hamstring tendon it's been an issue all winter. No problems with the track work or other exercises. The goal this year wasn't to push any of the direct hamstring exercises anyways - hopefully by keeping the weight light and getting blood pumped into the area works. I performed leg curls all winter as a rehab exercise but for the past 2 months I removed them from the program.
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  2. #492
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    Re: RB34 Training Journal

    Friday: 200
    Warmup S
    Sled: 2x4x25 90/4
    Jump circuit 2x10
    Deadlift 3x10x87.5
    Rdl 3x10
    Incline 3x10x87.5
    Military press 3x10

    Cooldown: Box jumps 2x5 (almost stiff leg on low to med box)

    Uncomfortable speed session - allergies major issue today (sneezed at least 25 times). smh

  3. #493
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    Re: RB34 Training Journal

    Saturday:
    Warmup W (stepmill 20mins, static/dynamic stretching)
    General strength circuits: Waterloo x8/Pillar x12
    Bodybuilding work 2x12

    Another 90mins on non-stop work. Time to rest up for week 3.

  4. #494
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    Re: RB34 Training Journal

    My wife was rolling my left hamstring yesterday and she notice some knots, schedule to get some ART on Thursday my next off day. Hopefully by me getting on this early I can prevent any major issues from taking place.

  5. #495
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    Re: RB34 Training Journal

    Week 3:
    Monday: 240
    Warmup B
    Sled: 2x4x30 2/4:30
    MB x3 (ohb, blf, height)
    Bench press 3x10x90% of 10rm
    Back squats 3x10x90
    Db floor press 3x10
    Db walking lunge 3x10

    Glad these 10's are done on the squats!!! If I was real with myself I probably would be doing another block of 10's. I always say the things you hate doing or the things you not good at are the things you need to do more of. I feel like a fat out shape powerlifter doing 10's on the squats. smh

  6. #496
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    Re: RB34 Training Journal

    Something I got from Boris Sheiko is alt between upper and lower lifts within a training session... It allows you to get a little more high quality volume within the session.. You will often see him do a million sets of bench press follow by squats follow by a million sets of bench press again within one session.

  7. #497
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    Re: RB34 Training Journal

    Tuesday:
    Warmup Jr
    8x100 (grass)
    Abs x100

    Kept the runs very slow. Didn't have much to give today.

  8. #498
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    Re: RB34 Training Journal

    Wednesday:
    Warmup C
    Clean dead 3x10x90
    Clean shrugs 3x10x90
    Good morning 3x10
    Db Row 3x10
    Lat pd under 3x10
    Seated leg curls 3x10 (played around)

    ART work tomorrow.

  9. #499
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    Re: RB34 Training Journal

    Friday: 240
    Warmup S
    Sled: 2x4x30 2/4:30
    Jump circuit 2x12 (brutal)
    Deadlift 3x10x90% of 10rm
    Military press 3x10
    Rdl 3x10
    Incline 3x10x90

    My best Friday speed session thus far. The jump circuit was brutal because I couldn't get my HR under control so I had to take a ton of rest towards the end of the sets. General fitness session on Saturday morning and hopefully my timer holds up for testing on Monday.

  10. #500
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    Re: RB34 Training Journal

    No workout on Saturday. Got up around 530am and started sports betting and never got around to working out. No big deal - I'll be ready for Monday testing session (30m sprint test, standing long jump, and triple jump).

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