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Thread: RB34 Training Journal

  1. #551
    Member RB34's Avatar
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    Re: RB34 Training Journal

    Week 2:
    Monday: 280
    Warmup B
    2(2x30sled; 2x40no) timed
    MB x3 (ohb, blf, height)
    Back squats 3x5x90% of 5rm
    Rev lunge 3x5
    Bench press 3x5x90
    Spoto press 3x5

    Cooldown: Ab/Ad 2x20


    Tuesday:
    Warmup JR
    2x6x100 r30s
    Abs x100


    Wednesday:
    Warmup C
    MTP 3x5x90% of 5rm
    Clean pull 3x5x90
    Rdl 3x8
    Pendlay row 3x5
    Hip thrust 3x10
    Neutral grip Chinups 3x5

    Cooldown: Ab/Ad 2x20

    Friday: 200
    Warmup S
    2(40; jumps for distance 5x4; 40)+40 timed
    Pause squat 3x5x90% of 5rm
    Stepups 3x5
    Cg bp 3x5
    Incline 3x5x90

    Cooldown: Rev leg press 2x10

    Saturday:
    Warmup W
    Rower 6(60on/2off)+Abs
    Bodybuilding work 2x12
    General strength: Extended 30s

  2. #552
    Member RB34's Avatar
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    Re: RB34 Training Journal

    Week 3:
    Monday:
    Warmup C
    MTP 3x5x92.5% of 5rm
    Clean pull 3x5x92.5
    Rdl 3x8
    Pendlay row 3x5
    Hip thrust 3x10
    Neutral grip chinups 3x5

    I have to change things up this week because I'm heading to Boston and won't be back until Tuesday night. The schedule over the next 9-10 days leading into my deload/testing week.

    Today: Wts only

    Tue: rest

    Wed: Speed/Wts

    Thur: rest

    Fri: Speed/Wts

    Sat: Tempo

    Sun-Mon: rest

    Tue: Easy workout

    Wed: Test (30m sprint, slj, stj)/Wts

  3. #553
    Member RB34's Avatar
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    May 2008
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    5,156

    Re: RB34 Training Journal

    Wednesday: 320
    Warmup B
    2(2x30sled; 2x50no) timed
    MB x3 (ohb, blf, height)
    Bench press 3x5x92.5% of 5rm
    Spoto press 3x5

    I had to drop all lower body work today, wasn't in me to do any squatting. 15yrs ago I would have forced the squats and would have paid for it. Missing one squat session won't make or break my progress. I'll live to fight another training session.. LOL

  4. #554
    Member RB34's Avatar
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    Re: RB34 Training Journal

    Friday: 200
    Warmup S
    2(50; jumps for distance 6x4; 50) timed
    Trap bar dl 3x5 405
    Db stepups 3x5 30
    Incline 3x5x92.5

    Just didn't feel like squatting today - played around with some light dl and db step ups.. Can't wait to get this week over with - the travel really put a twist on this whole week. Tempo early saturday morning!!!!

  5. #555
    Member RB34's Avatar
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    Re: RB34 Training Journal

    Saturday:
    Warmup JR
    2x6x100 rest 30sec
    Abs x100

    Glad this week is over!!!! Rest and recover for Wednesday testing session!!!!

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