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Thread: RB34 Training Journal

  1. #511
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    Re: RB34 Training Journal

    Saturday:
    Warmup W
    General strength circuits: Waterloo x8/Pillar x12
    Bodybuilding work 2x12

    Solid session - Solid block of training. Lost 2.5lbs (191.8 - clothes/shoes on - probably 189.8) this block and 1.5 inches off my waist.

  2. #512
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    Re: RB34 Training Journal

    Week 5:
    Monday: 180
    Warmup B
    2(2x20sled; 2x20no)+20falling (set1-2 fd)
    MB x3 (ohb, blf, height)
    Bench press pause 3x5x80% of 5rm
    Back squats 3x5x80
    Db floor press 3x10
    Db bulgarian squat 3x10


    Solid first day back off the deload week. Felt like 20m was coming up on me pretty damn quick.

  3. #513
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    Re: RB34 Training Journal

    Tuesday:
    Warmup JR
    2x5x100
    Abs x100

    Solid workout today - feel like the fitness is slowly improving. These fitness days need to become my best friend over these next 4 months (along with fish oil/cla) - gotta find a way to combat this high blood pressure. Glutes were a little sore today.

  4. #514
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    Re: RB34 Training Journal

    Wednesday:
    Warmup C
    Clean deads 3x5x80
    MTP 3x5x80
    Good morning 3x10
    Pullups 3x10
    Seated row 3x10
    Seated leg curls 3x10

    Using the hamstring curls as a form of rehab movement for my lower hamstring tendon, will gradually progress to lying hamstring curl. Felt a little off on the mid thigh pulls. Glutes and hamstrings still sore..

  5. #515
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    Re: RB34 Training Journal

    Friday: 180
    Warmup S
    3x3x20 (set 1 facedown) (set 2 pushup) (set 3 falling) 90/330
    Jumps uphill 4x2
    Deadlift 3x5x80
    Military press 3x5
    Rdl 3x10
    Incline pause 3x5x80

    Decided to keep deads in for one more block (another way to improve ground contact forces early in the training cycle). Strength block will have 2 squat days and power block only 1 squat day.

    Weights were easy and the runs felt pretty good once I got primed.

  6. #516
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    Re: RB34 Training Journal

    Saturday:
    Warmup W
    General strength: Extended 30s/Pillar x12
    Bodybuilding work 2x10


    Week 5 in the books. Burned about 800-900kcal this morning.

  7. #517
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    Re: RB34 Training Journal

    Week 6:
    Monday: 225
    Warmup B
    2(2x25sled; 2x25no)+25falling (set1-2 pushup)
    MB x3 (ohb, blf, height)
    Bench press pause 3x5x85% of 5rm
    Back squats 3x5x85
    Db floor press 3x10
    Db bulgarian squat 3x10

    My worst workout yet, felt flat on the track and weights felt heavy. It wasn't a surprise because my wife got pretty deep in both of my legs sat and sun. If next Monday isn't better then I will be surprise. The weather has been nasty the past couple days - nice steady flow of rain throughout the session.

  8. #518

    Re: RB34 Training Journal

    Quote Originally Posted by RB34 View Post
    Saturday:
    Warmup W
    General strength: Extended 30s/Pillar x12
    Bodybuilding work 2x10


    Week 5 in the books. Burned about 800-900kcal this morning.

    How long does this session take you?

  9. #519
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    Re: RB34 Training Journal

    Quote Originally Posted by lr1400 View Post
    How long does this session take you?
    Long.... 90mins

    20mins on the stepper or versa climber hr 140-150bpm
    Static/dyn stretching
    GS circuits
    BB work
    Cooldown

  10. #520
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    Re: RB34 Training Journal

    Tuesday:
    Warmup JR
    2x5x100
    Abs x100

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