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Thread: RB34 Training Journal

  1. #1221
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    Re: RB34 Training Journal

    Stage 2 of rehab!!!

    Week 1 of 6:

    Sunday:

    Jumprope 2m

    Pc 50x3 60x2 70x2 80x12x1 rest 30-90s

    Back squat 2x5 225 (slow down 3s - fast up)

    Hypers 3x12 30 (bar on back)

    Solid session today - no negatives all positives.


    Round 2 of NSAID protocol 5 days.

  2. #1222
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    Re: RB34 Training Journal

    Monday:

    Pause bench press 3x2x89%

    Jm press 3x8

    Db row 4x8

    Shoulder press 3x12


    Using the prilepins chart to help guide my volume and intensity with these bench sessions. Overall the session felt good and I left the workout feeling good about myself.


    My boy Kevin Gates had my mind in a good place today. "No option" but to go get it!!!

    #vibing




  3. #1223
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    Re: RB34 Training Journal

    Recovery day.

    Tuesday:

    Mobility A/C x10

    Prone hip ext 2x25

    Russian lean 2x3

    Stand hip flex 2x10/3s hold at top

    Ab bridge 2x30s

    Side bridge 1x30s

    Ab wheel 2x5


    Nothing major - keeping the hips nice and ready.

  4. #1224
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    Re: RB34 Training Journal

    Wednesday:

    Jumprope 2m

    Clean pull 60x2 70x2 80x1 90x10x1 r30-45s

    Back squat 2x5 235; 1x1x315

    Rdl 3x12 185


    Easy work - the way it should be in this first week.

  5. #1225
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    Re: RB34 Training Journal

    Thursday:

    Pause cg bp 5x3x82%

    Db tri ext 3x12 r30-45

    Db rear raises 3x12 r30-45

    Db ham curls 3x12 r30-45

    Face pulls 3x12 r30-45


    Using the prilepins chart to help guide my volume and intensity with these cg bp sessions. Last day on the NSAID protocol.

  6. #1226
    Member Chris6878's Avatar
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    Re: RB34 Training Journal

    What did you Hurt?

  7. #1227
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    Re: RB34 Training Journal

    Recovery

    Friday:
    Mobility A/C x10
    X band walk 2x10
    Russian lean 2x3
    Seated hip flex 2x10/hold 3s at top
    Ab bridge 2x30s
    Side bridge 1x30s
    Ab wheel 2x5

  8. #1228
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    Re: RB34 Training Journal

    Quote Originally Posted by Chris6878 View Post
    What did you Hurt?
    Patellar tendonitis - been dealing with it since mid sept. How's your training?

  9. #1229
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    Re: RB34 Training Journal

    Quote Originally Posted by RB34 View Post
    Patellar tendonitis - been dealing with it since mid sept. How's your training?
    It is what it is. Ive noticed that I need to do abs constantly to keep back for flaring up. I gonna shoot for opening up in june. I have to get all my training done in the mornings. waking up at 4 am takes a toll, but im used to it now. Plus test is up in the morning anyways.

  10. #1230
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    Re: RB34 Training Journal

    Quote Originally Posted by Chris6878 View Post
    It is what it is. Ive noticed that I need to do abs constantly to keep back for flaring up. I gonna shoot for opening up in june. I have to get all my training done in the mornings. waking up at 4 am takes a toll, but im used to it now. Plus test is up in the morning anyways.
    I was able to get 2 indoor meets that I felt safe attending before the other meets got canceled. Most outdoors meets are only open for college kids or elites - I'm gearing up for next season starting in May.

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