Page 39 of 46 FirstFirst ... 29 34 35 36 37 38 39 40 41 42 43 44 ... LastLast
Results 381 to 390 of 455

Thread: RB34 Training Journal

  1. #381
    Member RB34's Avatar
    Join Date
    May 2008
    Posts
    4,975

    Re: RB34 Training Journal

    Quote Originally Posted by robin1 View Post
    Russel is absolute world class. Would have won the world champs with a 533 Wilks last year. Here is the score sheet from 2017 IPF World Classic: http://www.powerlifting-ipf.com/file...oresheet_m.htm
    This cat is coming for Russell.



    I also like Brett gibbs more then russell also.

  2. #382
    Member RB34's Avatar
    Join Date
    May 2008
    Posts
    4,975

    Re: RB34 Training Journal

    Quote Originally Posted by lr1400 View Post
    I spent less than $1,000 on my stuff.

    I bought a new but cheap rack and bench. Cheap bumpers, used weights. I can do Oly lifts I desired.
    Clear your box.

  3. #383

    Re: RB34 Training Journal

    done deal.

  4. #384
    Member RB34's Avatar
    Join Date
    May 2008
    Posts
    4,975

    Re: RB34 Training Journal

    Starting my deload week this week - two strength blocks down two more to go!!!

    1: Had a big increase in my 3rm deadlift.

    2: 30lb increase in my 3rm back squat.


    I have at least 2 more strength blocks which would give my foot 6months of no running before I do some easier training in the month of March (gotta have free time for march madness). Hopefully after 7 months my foot will be ready to roll. My 2nd attempt at running indoors this year will put a bigger focus on the weights while keeping my sprinting volume low (150-240m)... My training may look more like a football or bobsled type of athlete.

    1: Bigger focus on high quality sprinting (timing runs - running when I'm fresh and ready).
    2: Lower sprint volume will allow my lifting numbers cont to climb just in case I can't sprint I'll be able to continue my powerlifting without trying to reestablish previous numbers.
    3: Some two a days - sprint in the AM - rest 4-5hrs - lift in the PM.

  5. #385
    Member RB34's Avatar
    Join Date
    May 2008
    Posts
    4,975

    Re: RB34 Training Journal

    https://medium.com/@danjohn84123/sta...30-2OkQEUnUM7U

    I like this warmup before a lifting session:

    Three times a week, do the following “warm up:”

    15 Swings
    One Goblet Squat
    March in place (every time your left foot hits, count as “one” and do ten).
    Repeat this five times.

  6. #386
    Member RB34's Avatar
    Join Date
    May 2008
    Posts
    4,975

    Re: RB34 Training Journal

    Started my third strength block - two workouts in and business is booming... I don't know what happen but everything feels light and the work feel easy. I have a hard deadlifting session on Wednesday -hopefully I can smash some weights.

  7. #387
    Member RB34's Avatar
    Join Date
    May 2008
    Posts
    4,975

    Re: RB34 Training Journal

    Week 1: 20lb increase on my 3rm deadlift last Wednesday. 30lbs in 8 weeks.

    Week 2: 10lb increase on my 3rm back squat this past Monday, have another heavy session next Friday. 40lbs in 6 weeks.

    Have a hard squat session tomm - 7x6... smh

  8. #388
    Member RB34's Avatar
    Join Date
    May 2008
    Posts
    4,975

    Re: RB34 Training Journal

    Week 3: Bodyweight 193lbs
    Monday:
    Warmup S
    Squat 4x5 420
    Low pause squat 3x5 390
    Pull thru 3x10
    Ab wheel 3x10


    Tuesday:
    Warmup B
    Bench 3rm (only got 2)
    Mechanical Overload 1x10sec
    Pause cg bench 2x4 275
    Row 4x10
    Tricep/Shoulders 2x10


    Wednesday:
    Warmup Jr (No general warmup - didn't have time)
    DL 4x5 465
    Def pull 3x5 425
    Hypers 3x6 (went easy on these today)
    Abs x100

    Friday:
    Warmup S
    Squat 3x4 420 (went with option B, instead of 3rm)
    Hi pause sq 2x4 390
    Leg curl 3x10
    Plank test

    Saturday:
    Warmup W
    Bench 4x6 250
    Cg bench 3x6 235
    Lat pd 4x10
    Pushdowns 2x10
    Flies 2x10


    Time to deload!!!! I wanted to enter in a powerlifting meet this spring but it's filled and they won't allow me.

    Goals for this year:
    Hi bar squat: 625
    Conv dead: 650
    Bench: 365

  9. #389
    Member RB34's Avatar
    Join Date
    May 2008
    Posts
    4,975

    Re: RB34 Training Journal

    Block: Strength
    Feburary 11 - March 9

    Week 1:
    Monday: Light Day
    Warmup S
    Squat 4x6 365
    Squat Drop 15% 2x6
    Leg curls 3x5
    Planks 2x30

    Final strength block - made some minor adjustments to my exercise selection etc.

    Tue: med bench
    Wed: heavy deads (3rm)
    Fri: med squat
    Sat: heavy bench (5rm)

    My foot is slowly getting better - I have another 2 months to decide what I want to do track or powerlifting.... Never had a injury to take this long to heal!!

  10. #390

    Re: RB34 Training Journal

    What treatment/rehab work are you doing for your plantar fasciitis?

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •