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Thread: RB34 Training Journal

  1. #91
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    Re: RB34 Training Journal

    Week 2:

    Monday: Easy
    Cg bench 6x3x67.5% r 45s

    Tuesday: Hard
    Squats 10x3x67.5% r 90s

    Wednesday: Med
    Incline 8x3x67.5% r 60s

    Thursday: Easy
    Front squats 6x3x67.5% r 45s

    Friday: Hard
    Bench 10x3x67.5% r 90s

    Saturday: Med
    Podium trap bar deadlift 8x3x67.5% r 60s

    Weight down 3 more pounds this week.

  2. #92
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    Re: RB34 Training Journal

    Quote Originally Posted by RB34 View Post
    Week 2:

    Monday: Easy
    Cg bench 6x3x67.5% r 45s

    Tuesday: Hard
    Squats 10x3x67.5% r 90s

    Wednesday: Med
    Incline 8x3x67.5% r 60s

    Thursday: Easy
    Front squats 6x3x67.5% r 45s

    Friday: Hard
    Bench 10x3x67.5% r 90s

    Saturday: Med
    Podium trap bar deadlift 8x3x67.5% r 60s

    Weight down 3 more pounds this week.
    Is there any significance for using 67.5%? Looks like you are regulating intensity with number of sets and mode of exercise, while keeping weight % and reps per set the same.

  3. #93
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    Re: RB34 Training Journal

    Quote Originally Posted by kwave View Post
    Is there any significance for using 67.5%? Looks like you are regulating intensity with number of sets and mode of exercise, while keeping weight % and reps per set the same.
    High frequency training - 3 primary upper body lifting days (Cg bench, incline, bench press) and 3 primary lower body lifting days (back squat, front squat, podium trap bar deadlifts). The primary lifts will use submaximal loads, the volume of work will be high with controlled rest. The primary goal of this type of work is to get tons of practice with the primary lifts and develop special work capacity. The secondary lifts will be cycle weekly from 15's to 12's to 10's etc.

  4. #94
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    Re: RB34 Training Journal

    Quote Originally Posted by RB34 View Post
    High frequency training - 3 primary upper body lifting days (Cg bench, incline, bench press) and 3 primary lower body lifting days (back squat, front squat, podium trap bar deadlifts). The primary lifts will use submaximal loads, the volume of work will be high with controlled rest. The primary goal of this type of work is to get tons of practice with the primary lifts and develop special work capacity. The secondary lifts will be cycle weekly from 15's to 12's to 10's etc.
    So you have some secondary lifts as well, thanks for the elaboration.

  5. #95
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    Re: RB34 Training Journal

    Quote Originally Posted by kwave View Post
    So you have some secondary lifts as well, thanks for the elaboration.
    Upper body days: Resting 30-45 sec btw sets
    Back 4 sets
    Triceps 2 sets
    Biceps 2 sets
    Neck 2 sets
    Traps 2 sets
    Shoulder 2 sets

    Lower body days: Optional
    Rdl/Pull thru/Hypers/Ham curls etc 2-3 sets


    Ext tempo on upper body days

  6. #96
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    Re: RB34 Training Journal

    Quote Originally Posted by RB34 View Post
    Upper body days: Resting 30-45 sec btw sets
    Back 4 sets
    Triceps 2 sets
    Biceps 2 sets
    Neck 2 sets
    Traps 2 sets
    Shoulder 2 sets

    Lower body days: Optional
    Rdl/Pull thru/Hypers/Ham curls etc 2-3 sets


    Ext tempo on upper body days
    Looking comprehensive and dense.

  7. #97
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    Re: RB34 Training Journal

    Week 3:

    Monday: Easy
    Cg bench 3x5x50% r 30s

    Tuesday: Hard
    Squats 75% AMAP (10)

    Friday: Hard
    Bench 75% AMAP (13)

    Saturday: Easy
    Podium trap bar deadlift 3x5x50% r 30s

    15 reps = Awesome

    12 reps = Great

    10 reps = Good

    High stress this week so I didn't push the reps, could have easily push for 12 but didn't want to grind nor see tech breakdown. Thinking about getting into the sport of powerlifting..... Thinking hard.... Wanna see can I smash some records in the 181lbs RAW weight class i want nothing but a belt... My training right now is very casual and laid back until I figure what direction i wanna go.


    Having fun right now studying Sheiko work and his lifters..

  8. #98
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    Re: RB34 Training Journal

    Week 4:

    Monday:
    Cg bench 4x5x65% r 60s

    Tuesday:
    Squats 8x5x65% r 75s

    Wednesday:
    Incline 6x5x65% r 60s

    Thursday:
    Front squat 4x5x65% r 60s

    Friday:
    Bench 8x5x65% r 75s

    Saturday:
    Podium trap bar dead 6x5x65% r 60s

    Most of the presses are done with a pause.

  9. #99
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    Re: RB34 Training Journal

    Week 5:

    Monday:
    Cg bench 4x3x72.5% r 90s

    Tuesday:
    Squats 8x3x72.5% r 115s

    Wednesday:
    Incline 6x3x72.5% r 90s

    Thursday:
    Front squat 4x3x72.5% r 90s

    Friday:
    Bench 8x3x72.5% r 115s

    Saturday:
    Podium trap bar dead 6x3x72.5% r 90s

    Feeling strong...

  10. #100
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    Re: RB34 Training Journal

    One more week - next week will be AMAP.

    Breakdown for the next 8 months starting in August.

    Hypertrophy: 12 weeks (4 week blocks - 3 loading/1 unloading) EX: Wk 1: 3x15, Wk 2: 3x12 and 3x10, Wk 3: 10-7-5-10-7-5, Wk 4: 2x10 and 2x6

    Strength: 12 weeks ( 4 week blocks - 3 loading/ 1 unloading) EX: Wk 1: 3x5, Wk 2: 3x5 and 3x4, Wk 3: 3-2-1-3-2-1, Wk 4: 3x3 Or Wk 1: work up to 5rm (85%), Wk 2: 3rm (92.5%), Wk 3: 1rm (102%), Wk 4: unload

    Power: 8 weeks ( 4 week blocks - 3 loading/1 unloading) A program I have had success with in the past - canadian ascending - descending power training from Jean Boutet.

    The running in the hypertrophy block will be 20mins of cardiac work as a warmup before the lifting sessions and one day of tempo 200's on Fridays. The strength block will follow the same protocol. The power block weeks 1-4 will have 2 treadmill running sessions and 2 cardiac sessions.. Weeks 5-8 2 low volume sled acceleration sessions, 1 bike tempo and 1 treadmill tempo.

    Goals:
    Increase lean muscle mass in key sprinting muscles.
    Increase maximal strength levels in the squat, bench press, and deadlift.
    Increase mobility with daily mobility sessions and therapy weekly.
    Maintain general fitness and hrv scores.
    Stay within a functional bodyfat %.

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