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.

[RB34]

Week 3:
Sunday:
Hurdle mobility
Pc 50x3 60x2 70x2 80x1 85x1 87x10x1 80x5x2 r60-90s
Back squat 2x5 265
Hypers 3x8 50 (bar on back)

20 sets on the power cleans overall they felt good. Not sure if it was from the clean volume or preworkout stress levels but the squats felt heavy. Seems like my knee feel worst with the more rest I take. For example, this past fall after 2 days of rest it would feel worst compare to mid-week wed/thur. I decided to start another NSAID protocol this time for 30 days but only using half the amount. Hopefully with cont. work/rest my body can continue to progress in the right direction and get pass the weird shit with my hip flexor area and knee. Four weeks ago, I could barely do bw squats now I’m able to add a little load (slowwwww baby steps smh).

[Chris6878]

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.

Damn, what state you living in again? Texas? Or carolina? I know as usual Florida doesnt have that issue with meets outdoor.

[RB34]

Damn, what state you living in again? Texas? Or carolina? I know as usual Florida doesnt have that issue with meets outdoor.

I wouldn't get your hopes up too early... I would start reaching out to coaches right now.

[RB34]

Monday:
Pause bench press 5x3x86
Jm press 3x8
Db row 4x8
Hammer iso shoulder press 3x12

Got the work done - too lazy to type more.