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Thread: RB34 Training Journal

  1. #1331
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    Re: RB34 Training Journal

    Quote Originally Posted by RB34 View Post
    Brinks truck... #heater
    Week 4: Deload/Test
    Sunday:
    Warmup Jr
    Test 30m (3pt) Best 4.11
    Pc 6x2x85%
    Back squat 3x5x75% of 5rm
    Bench press (feet up) 3x5x75% of 5rm
    Rdl 2x10 185
    Pullups 2x10

    No speed work since December 2020 - I knew I wasn't going to be as fast as I was in Sept- Dec but knew I was faster than last year at this time (4.19). My goal was anything in the mid-4.1s and I manage to hit 4.11. My best last prep before the cold weather came was 4.02ish. The goal is to hit 3.97-4.00 at around the four-month mark - it's a realistic goal based on how my body usually responds to this program. I'm sure if I retested again next week I would run faster because I normally run faster the week after a deload once fatigue has been removed. Not a great time but it's a great starting point.

    Time to rest over the next 6 days - starting gpp next Sunday.

    *** Note to self -

    My power clean has sucked over these past 3 weeks - not sure if it's from the low frequency or something else.

  2. #1332
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    Re: RB34 Training Journal

    I need a quick $500

    BAL/TEX no score 1st inn* -125

  3. #1333
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    Re: RB34 Training Journal

    4/18/2021 2:35 PM Live In-Play Baseball 9921 Baltimore Orioles* +115 vs Texas Rangers

    Playing my numbers - should be a winner if numbers are hott.

  4. #1334
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    Re: RB34 Training Journal

    Quote Originally Posted by RB34 View Post
    I need a quick $500

    BAL/TEX no score 1st inn* -125

    Easy cash...

  5. #1335
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    Re: RB34 Training Journal

    I need 2-3 more big plays today.

  6. #1336
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    Re: RB34 Training Journal

    Match Winner: MIA Heat +352 $1000.00

    #bambam

  7. #1337
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    Re: RB34 Training Journal

    Just won a tough ass parlay.
    islanders and Houston Orlando Under 226.5
    What kind of PHUCK Ed up play is that?

    I’d rather do heavy yard work for two hours that then sh*t again! Sheesh!!

    Slept like a baby through the Japan unders, however. 2 of 3.

  8. #1338
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    Re: RB34 Training Journal

    Islanders win in OT 1-0.
    If ORL made a three with no time left...would have been a bad beat BS game.

    Been winning with the Knicks on + money when they are behind the last couple games. Randall is Hot.

  9. #1339
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    Re: RB34 Training Journal

    Snoop Doggy Dog commenting on the Jake Paul who he bet on.

    “Get my money Jake” then the KO
    Get my mother phucking money, JAKE!!!

    Too MFing Funny!!

    https://youtu.be/VRnsA_UB140

  10. #1340
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    Re: RB34 Training Journal

    Period: Preparation - Phase: GPP
    Events: 60/100m
    Mesocycle: 1-2
    Microcycle: 1-8
    April 25 -May 22/June 18


    Week 1:
    Sunday: 240/540/20/40
    Warmup Jr
    Hills: 3x4x20 wb/4
    MT: 10xohb, 10xblf
    Power clean 6x3x195 r90
    Back squat 4x5x80% 5rm 295
    Rdl 3x8 185
    Cooldown: Jump rope 200 contacts

    I like keeping my warmup throughout gpp general because it allows me to get a little general fitness within the warmup from the 5 moving jog and longer drills over 40-50m etc. Last year my first hill workout destroyed me, and my hip flexors were done for about a week - today better results. I bought an 8lb shot for my son, I will also use it for most of the prep. It def will take some getting used to because of the size and weight. I wasn't sure how the weights would go heading into this block of training, but they felt strong. Last year I couldn’t lift for 7 months because of covid/injuries - my first squat workout was 2x6x185 - remember the session like yesterday. Today I blasted 4x5 at 295 for an easy submax session.


    The rest of the week:

    Mon: Recover

    Tue: Strength endurance and Ub wts

    Wed: Recover

    Thur: Hills and Lb wts

    Fri: Ub wts

    Sat: rest


    (set Jr) Jog 5m; Moving Dynamic flexibility x40; Sprint drills A 1x10; Buildups 2x40

    Moving Dynamic Flexibility:
    Forward skip arms
    Backward skip swinging arms
    Side shuffle arms
    Skip lunge
    Alt gallop
    Carioca

    Sprint Drills:
    Series A:
    Marching with arm behind head
    Marching
    A skips with arm behind head
    A skips
    A run with arm behind head
    A run

    “I never lose. Either I win or learn.” – Nelson Mandela

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