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Thread: RB34 Training Journal

  1. #361
    Member RB34's Avatar
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    Re: RB34 Training Journal

    Quote Originally Posted by lr1400 View Post
    I have some 5 year old ASICS.

    I sprint in cleats on grass or field turf.

    Screwed up my heel doing standing triple jump in some puma Clyde style shoes. Just being stupid.

    I need something though.
    I have really flat feet but never had issues with my feet in the past. In the early stages I was using the old lightweight foam shoes to do everything even tempo I think that's what cause my issues.

    Don't be surprise if I drop to one speed day and just focus on the weights and rest. Gonna keep collecting data with my timing systems, if I happen to get slower this block I will drop the speed sessions.

    This past block Mondays were my best days and thursdays was always hit/miss.

    Week 1:
    Fast on monday - slow on thur (maybe from the monday's workout)

    Week 2:
    Faster then last monday - thur was even faster

    Week 3:
    Pr on monday - slow on fri (maybe from mondays workout)

    6 total sessions - 4 great - 2 bad.

  2. #362
    Member RB34's Avatar
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    Re: RB34 Training Journal

    Hrv: 73.8
    Daily change +3.4
    Readiness 7 - Amber
    Resting HR 60

    Friday: 150-240 Bodyweight 188lbs
    Warmup B
    SLJ+3SLJ
    Test: 5x30 3pt
    Squats 2x2x65%
    Rdl 2x5 225
    Bench 3x2x70%
    Rows/Lat pd 3x10


    Felt fresh but flat - times were about a tenth slower then my fastest in this block. Wish i could have stayed with my original setup and timed on mon/tue but the rain wouldn't alllow it. This next block is gonna be important for my mind set - gotta prove to myself that the improvement I made last block was the real deal and not just one good week etc.

  3. #363
    Member RB34's Avatar
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    Re: RB34 Training Journal

    Shitty weather all week - hopefully the weather hold off till I get these pr's tonight!!!! Let's work!!!!

  4. #364
    Administrator Angela Coon's Avatar
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    Re: RB34 Training Journal

    How do you perform Personal records on demand?

  5. #365
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    Re: RB34 Training Journal

    Quote Originally Posted by Angela Coon View Post
    How do you perform Personal records on demand?
    Be me!!!! Easy....



  6. #366
    Administrator Angela Coon's Avatar
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    Re: RB34 Training Journal

    Wow! Impressive. LOL

  7. #367
    Member RB34's Avatar
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    Re: RB34 Training Journal

    Period: Preparation - Phase: SPP
    Event: Short sprints
    Mesocycle: 2 - Max V
    July 30 - Sept 22

    Week 13:
    Monday: 270/390 (made in-session adjustments to the sprints)
    Warmup B
    (2x30sled; pskip d 2x6; 2x60nosled) 30m int limit
    (30sled; pskip h 2x6; 3x60nosled) 30m int limit
    Squats 3x5x70% lil heavier on one of the sets
    Rdl 2x12-15

    Tuesday:
    Warmup G
    Bench press 3x5x75%
    Row 3x8
    Bicep 3x5
    Core x300 (60 weighted)

    Thursday: 345
    Warmup S
    (30f; efe; 30f) (30f; fef; 30f; 30f) 15m run in; 20-20-20
    Jumps for distance 2x4
    MB: x5 dym height/dym ohb
    Depth jumps 5x4 12in
    Squats 3x4x70% lil heavier on one set
    Rdl 2x10-12

    Friday:
    Warmup I
    Bench press 3x4x75%
    W neutral pullups 5x5
    Shoulder complex 3x8
    Tricep 3x12
    Core x300 (120 weighted abs)

  8. #368
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    Re: RB34 Training Journal

    Strongly thinking about investing in a home gym for myself and my wife. Looking to probably spend somewhere between $4000-5000. Below is the items I'm looking to purchase. 600lbs of bumper plates is where I'm leaning. I'm sure I could get some of these items cheaper if I decided to shop around but it's easier just to order everything from the same place and be done.

    https://www.roguefitness.com/rogue-r...wer-rack-color

    https://www.roguefitness.com/sp3358-...r-monster-lite

    https://www.roguefitness.com/xm-43m-...ip-crossmember

    https://www.roguefitness.com/rogue-adjustable-bench-2-0

    https://www.roguefitness.com/stainless-steel-ohio-bar

    https://www.roguefitness.com/rogue-competition-plates

  9. #369

    Re: RB34 Training Journal

    Why not buy second hand? When I first moved into my current house 8 years ago, one of the first pieces of ‘furniture’ I acquired was a second hand gym: squat and bench rack, bench, Olympic barbell, dumbbells, 550lbs of plates and a rack for the plates. Total price $400. Came second at the Australian IPF championships in 2012 using nothing but this equipment to train on.

  10. #370
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    Re: RB34 Training Journal

    Quote Originally Posted by robin1 View Post
    Why not buy second hand? When I first moved into my current house 8 years ago, one of the first pieces of ‘furniture’ I acquired was a second hand gym: squat and bench rack, bench, Olympic barbell, dumbbells, 550lbs of plates and a rack for the plates. Total price $400. Came second at the Australian IPF championships in 2012 using nothing but this equipment to train on.
    Several reasons why:

    1: Alot of the second hand stuff isn't good quality. I want my wife and kid to use good stuff.

    2: I'm looking at this as an investment. Very similar to how I looked at my sports betting. Many of my friends want to hop on board but they never want to invest $5000+ on their bets.

    3: I'm not using my money - using my sports betting winnings.


    I have no doubt you can get results with much cheaper equipment but you also gotta make sure the wife likes the equipment and feels comfortable training on it etc. One of the reasons for the bumper plates is because of my wife.

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