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Thread: RB34 Training Journal

  1. #451
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    Re: RB34 Training Journal

    Thur:
    Warmup JR
    Clean dead x4 135 x3 185 3x4 205
    Clean pull 85x3x3
    Split squats 3x5
    Db incline pause x10 x8 3x6
    Front lat pd 3x12
    Treadmill tempo: 6x30on/60off 10mph/1%

    All positive things from the foot over the past 2 days!!!

  2. #452
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    Re: RB34 Training Journal

    Fri:
    Warmup W (agility ladder etc)
    CMS x4 165 x4 195 x4 205
    Cg bench 55x8 65x6 70x3x6
    Hpullups 3x8
    Tri ext 3x12
    Phat bar curls 3x10
    Squat complex 3x18 95
    Farmers walk 70x3x40yds NA

    I dropped the snatch complex not worth the risk on my shoulders. After completing the squat complex I didn't feel like doing the farmers walk. I love how my training is coming along over the past 2 months - it's exactly what my body has needed.

    Squat complex x6 reps each - no rest btw exercises.

    Lateral stepups
    Lunges
    Squats

    Snatch complex x5 reps each

    Db hang snatch
    Squat push press
    Upright row
    Db snatch

  3. #453
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    Re: RB34 Training Journal

    Week 2:
    Mon:
    Warmup S
    CMS x4 165 x4 195 3x4 225
    Squat 40x8 50x6 55x4 65x3 70x4x5
    Jumps 3x5
    Standing Mil x8 3x6
    Standing db row 3x8
    Cardiac 20m STEPMILL

    Solid session. Legs felt strong and in shape. Foot felt better after the step mill vs elliptical.

  4. #454
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    Re: RB34 Training Journal

    Tue:
    Warmup B
    Mid thigh pull x6 135 x4 185 x4x3 225
    Rdl 80x3x5
    Walking lunge 3x7
    Bench pause 40x8 55x6 70x4 80x4x4
    Rev lat pd 3x12
    Fr/Lat raises 3x8
    Treadmill tempo: 8x30on/60off 10mph/1%

    Another strong session, the pulls felt strong. I had to run in soccer shoes because i forgot my running shoes. smh

    Most of my plantar fascia (inner/arch) pain is gone. The issue now is the outer edge/outer heel pain has been a problem over the past 4-6 weeks.

    Feels good training total body 4x a week!!!

  5. #455
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    Re: RB34 Training Journal

    Thur:
    Warmup JR (jump rope, prowler march, static/dym stretch etc)
    Clean dead x4 135, x3 165, x4 195, x3x3 215, x2 225
    Clean pull 90x3x2
    Split squats 3x5 195
    Incline pause 50x10 60x8 70x6 75x3x5
    Front lat pd 3x12
    Treadmill tempo: 8x30on/60off 10mph/1%

    Had some serious discomfort in my feet (from the soccer shoes) yesterday but all was well today. CMS and MTP feel good, need to work/get use to the clean deads and pulls.

  6. #456
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    Re: RB34 Training Journal

    Fri:
    Warmup W
    CMS x4 165 x4 195 x2x4 225
    Squat comp 3x20
    Cg bench 55x8 70x6 75x3x6
    Hpullups 3x8
    Tri ext 3x12
    B curl 3x10
    Farmers walk 70x3x40 NA

    Squat complex 5 reps each: No rest

    Lateral stepups
    Lunges
    Squats
    Squat jumps

    Typical Friday session.... Been fasting from 9pm to 1pm - dropped a couple pounds over the past 2 weeks.

  7. #457
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    Re: RB34 Training Journal

    Week 3:
    Mon:
    Short warmup
    Hill sprints 3x4x10
    CMS x4 165 x4 195 x4 215 x3x4 245
    Squat 40x8 50x6 55x4 70x3 80x3x2
    Jumps 3x5
    Standing Mil x8 3x5
    Standing db row 3x8

    Let's see how the foot feels over the next 48hrs.

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