RB34 Training Journal

[RB34]

Stage 2 of rehab!!!

Week 1 of 6:

Sunday:

Jumprope 2m

Pc 50x3 60x2 70x2 80x12x1 rest 30-90s

Back squat 2x5 225 (slow down 3s - fast up)

Hypers 3x12 30 (bar on back)

Solid session today - no negatives all positives.


Round 2 of NSAID protocol 5 days.

[RB34]

Monday:

Pause bench press 3x2x89%

Jm press 3x8

Db row 4x8

Shoulder press 3x12


Using the prilepins chart to help guide my volume and intensity with these bench sessions. Overall the session felt good and I left the workout feeling good about myself.


My boy Kevin Gates had my mind in a good place today. "No option" but to go get it!!!

#vibing

[RB34]

Recovery day.

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


Nothing major - keeping the hips nice and ready.

[RB34]

Wednesday:

Jumprope 2m

Clean pull 60x2 70x2 80x1 90x10x1 r30-45s

Back squat 2x5 235; 1x1x315

Rdl 3x12 185


Easy work - the way it should be in this first week.

[RB34]

Thursday:

Pause cg bp 5x3x82%

Db tri ext 3x12 r30-45

Db rear raises 3x12 r30-45

Db ham curls 3x12 r30-45

Face pulls 3x12 r30-45


Using the prilepins chart to help guide my volume and intensity with these cg bp sessions. Last day on the NSAID protocol.

[Chris6878]

What did you Hurt?

[RB34]

Recovery

Friday:
Mobility A/C x10
X band walk 2x10
Russian lean 2x3
Seated hip flex 2x10/hold 3s at top
Ab bridge 2x30s
Side bridge 1x30s
Ab wheel 2x5

[RB34]

What did you Hurt?

Patellar tendonitis - been dealing with it since mid sept. How's your training?

[Chris6878]

Patellar tendonitis - been dealing with it since mid sept. How's your training?

It is what it is. Ive noticed that I need to do abs constantly to keep back for flaring up. I gonna shoot for opening up in june. I have to get all my training done in the mornings. waking up at 4 am takes a toll, but im used to it now. Plus test is up in the morning anyways.

[RB34]

It is what it is. Ive noticed that I need to do abs constantly to keep back for flaring up. I gonna shoot for opening up in june. I have to get all my training done in the mornings. waking up at 4 am takes a toll, but im used to it now. Plus test is up in the morning anyways.

I was able to get 2 indoor meets that I felt safe attending before the other meets got canceled. Most outdoors meets are only open for college kids or elites - I'm gearing up for next season starting in May.