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Thread: RB34 Training Journal

  1. #1631
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    Re: RB34 Training Journal

    Blend - High end accel/Low end max velocity session:



    Friday: 260/9
    Warmup S (weather low 60s)
    2(35fly; fef; 35fly) 15m accel zone/20-20-20
    Block work (tech) 10mins -
    Cooldown: 3x100 (barefoot)
    Snatch deadlifts/depth jump x3 3x2 335 365 365
    Db rev lunge 2x5 75
    Glute drive 2x10 455/405
    Db support row 3x10 50
    Cooldown: Jump rope 200 (barefoot)

    A solid session - went much better than what I thought because the warmup sprints felt rough. I used the start gun app for the first time and overall, I was happy with the first block session. The block session was easy and low stress - mainly getting comfortable with the positions and playing around with the app. Went slightly heavier on the deads (335 345 355) because I couldn't find any small plates. I was supposed to do 455 for 2x10 on the glute drive but after the first set decided to bump the load down because my glutes were on fire and the motivation to push wasn't there. Saturday will be circuits and Sunday a much-needed rest day!!!

  2. #1632
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    Re: RB34 Training Journal

    Saturday:
    Mobility A/C x10
    GS: Willie 8x
    GS: Spencer 12x

    Recovery...

  3. #1633
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    Re: RB34 Training Journal

    Shoulder was bugging this weekend. This is a huge week of training - final loading week and I want it to be tough!!! Suppose to be high 40's tonight but I'm looking to get better!!!

  4. #1634
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    Re: RB34 Training Journal

    Week 3:
    Monday: 280/720/9/54/10
    Warmup S (weather 42)
    Short speed endurance: 4x70 r4-5 timed (fastest 416)
    Cooldown: 3x100 (barefoot)
    Power clean 5x1x90+ 295
    Back squat/rock jump x3 3x1 425
    Hypers 2x6 50
    Db support row 3x8 55
    Cooldown: Pogo series (barefoot)

    4.16 through 30m from a 3pt stance using a touchpad in 42-degree weather is a solid effort by me. I would say it's improvement from last week!!! The weights were solid - I was supposed to do 5x1 but only did 4x1 working up to 295 on the cleans because my shoulder couldn't take anymore. The squats were ok, but my legs were tired and only went up to 425 before calling it quits. No lifts to failure!!!! I'm slowly regaining fitness from the 2 week vacation.

    Bodyweight: 172lbs

    “You can’t let your failures define you. You have to let your failures teach you.” – Barack Obama

  5. #1635
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    Re: RB34 Training Journal

    Return from a 2 week vacation: 30m progression over the past several weeks:


    Week 1:

    Mid 50's: 4.14 with one arm



    Week 2:

    Day 1: Low 50's 4.10

    Day 2: High 50's 4.08



    Week 3:

    Day 1: Low 40's 4.16

    Day 2: weather may be nice on Wednesday!!!



    4 weeks ago:

    High 60's 4.03

  6. #1636
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    Re: RB34 Training Journal

    Shoulder is sore this morning - going to ice several times throughout the day and cont. to hammer my rehab exercises. If the weather is nice tomorrow night I'm going to get juiced up and try to lay something down nice.

    Recovery work later today. Accel complex on Wednesday. The goal is to shoot for an easy 425-435 on the snatch deads Thursday night. This strength block always come through when needed - ill repeat it once more before getting into the meat of my indoor season.

    I’m willing compete with this shoulder injury to a certain degree. If it feels like it did on Sat-Sun-Wed, I’m not willing. I found by take a couple NASAID and applying heating cream before my session helps a bit.

  7. #1637
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    Re: RB34 Training Journal

    Tuesday:
    Mobility A/C x10
    Upward leg raise 2x12
    Russian lean 2x3
    Stand hip flex 2x8/3s hold at top
    Hip flexion 2x15
    GS: Shola 30/30

    Recovery...

  8. #1638
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    Re: RB34 Training Journal

    Wednesday: 160/36
    Warmup B (weather low 60s)
    2x40; 3bounds; 3lunge jumps; 3str leg bounds
    40; plyos; 40 timed
    MT: x5 (ohb, blf) no throws shoulder
    Cooldown: 6x50 (barefoot)

    My legs felt good overall, but I didn't have that extra gear today. I ended up doing 9x40's my first 6 was in the same ballpark time wise and the fastest (4.06) came on rep 7. My fastest reps were 7-9. Considering this is the final loading week and Monday work load I would say the effort today was solid. I would have loved to go faster but it wasn't in the cards - the cards don't always align outside of the summer months when you have more opportunities of having great weather. One thing I have notice when going MWF evenings - my Monday session is always my best session and I usually decline after that... When going Sunday mornings and Tue/Thur evenings - Sunday mornings is my slowest session and Tue/Thur are my best sessions. Going back and looking at earlier notes from block 4 was the last I performed this strength blocks and notes, and times were very similar to now. I ended running a PR in the deload week. Long story short - I'm trending in the right direction of hitting my goal opener. Trust the process!!!!

  9. #1639
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    Re: RB34 Training Journal

    This is what we got over these next 3 sessions.



    Fri: Blend work – high end accel/low end max velocity

    Sat: Recovery work

    Tue: Deload: Double day – AM/Speed 6x60 PM/Wts

    Follow by 6 days off

    Goals heading into the opener: I prefer to set small achievable goals early in the year. You always want to leave meets/practices feeling successful. For example, if you are training squats and the goal was to hit 315 for that day – 315 flew up – stop right there – no need in keep going. Always leave on a high note. I prefer to take the same approach in an opening track meet. My goal in this opener is 7.2 – based on this prep that should be a very attainable goal and leave me feeling good going forward. I have always been a slow starter for various reasons. The year I went 10.56 my opener was 7.2 and I stayed in 7.1-7.2 range for about the first 5 weeks before dropping to 6.9s follow by blowing up my hamstring in finals. Coming off the 10.56 year I open in December with 7.02 – that time is off based on what I did months before. Last year isn’t the best example because of high fatigue leading into the meet, I open with 7.3, took a week off before going 7.08 in my return. One of the reasons I open up slow – I train along and it takes time getting use to having people around me and getting out in front.

    Vibing with my lady tonight...

  10. #1640
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    Re: RB34 Training Journal

    Blend - High end accel/Low end max velocity session

    Friday: 280/9
    Warmup S (weather 45)
    2(40fly; fef; 40fly) 15m accel zone/20-20-20
    Block work (tech) 10mins
    Cooldown: 3x100 (barefoot)
    Snatch deadlifts/depth jump x3 3x1 435
    Db rev lunge 2x5 80
    Glute drive 2x10 405/455
    Db support row 3x8
    Cooldown: pogo series (barefoot)

    Considering everything solid work today. I'm ready for a DELOAD!!!!! Those damn rev lunges are a game changer - I have a love/hate relationship with them.

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