RB34 Training Journal

[RB34]

After 6 weeks she has lost 11lbs, one more week before vacation....


Weeks 5-6 - This 2 week block was the hardest....
Monday/Thursday:
Rowing 10m
A1: Podium trap bar dl 5x12 3110 r 30s
A2: Db bench 5x12 4010 r 30s
A3: Lying leg curl 1 1/4 5x8 3010 r 30s
A4: Stand db sh press 5x12 4010 r 2m
Bike sprint: 8x30s rest 60

Tuesday/Friday:
Elliptical 10m
A1: Squats 5x12 4010 r 30s
A2: Chinups 5xmax 3010 r 30s
A3: Db rev lunge 5x12 2000 r 30s
A4: Seated row 5x12 3011 r 2m
Bike sprints 12x15 rest 45

Wednesday:
Walk 3 mins/Jog 3 mins
Treadmill: 1min jog 9mph/2min walk 2.5mph 8 reps 1%incline
Elliptical 20m

Saturday:
Walk 3 mins/Jog 3 mins
Treadmill: 1min jog 9mph/2min walk 2.5mph 8 reps 1%incline
Elliptical 20m

[RB34]

Week 5 in the books - feeling strong and ready to attack these rep test coming up... If I have time I'm gonna get some data on my jumps and a timed 30m and track them throughout this process. Still in the process of deciding how to handle my training starting in August... Probably 8 weeks of hypertropy, 8 weeks strength, then come back to 4 weeks hypertrophy and 4 weeks of strength before finishing up with 8 weeks of power...

Been slacking on the diet the past couple weeks, I ate 6 slices of cake and ice cream yesterday and this morning it's going down - eggs, grits, bacon, and cheese toast....

Training is going great - I'm excited everyday I hit the gym!!!!

[RB34]

Week 6:

Monday:
Cg bench 3x5x50% r 60s

Tuesday:
Squats 80%AMAP (10)

Wednesday:
Incline 3x5x50% r 60s

Thursday:
Front squat 3x5x50% r 60s

Friday:
Bench 80%AMAP (11)

Saturday:
Podium trap bar dead 3x5x50% r 60s

Getting pumped for fall/winter training... Gonna try and go see my therapy guy in Minnesota once this fall and spring - he's money!!!!!

[Chris6878]

when you plan to open up?

[RB34]

when you plan to open up?

Not racing this year, had some setbacks. My body isn't ready for the track yet.

[Chris6878]

What are your goals before your return.

[RB34]

What are your goals before your return.

1: Cont to develop my body (<bodyfat, lean muscle mass development etc).
2: Cont to develop base strength in the squats, presses, and deadlift.
3: General health (really need to see my guy in MN).
4: See improvement in my 30m 3pt stance test every block (need to hit a certain number).

My goals over the next 8months is to get as strong as possible in the squats - presses - deadlift while maintaining my hrv scores and overall general fitness.

After all I'm doing this because I love the sport and competing and would love to have my son see me race.

[RB34]

Tue: Ub and tempo on treadmill
Wed: 4x30 (timed), Slj x2, 10x100 tempo

Woke up this morning and my hips were sore... I may hit the gym tonight if i dont bet on any mlb games..

[RB34]

Thur: Easy LB
Barbell back squat worked up 315x1
Barbell back squat 2x10
1 1/4 Barbell back squat 2x5
Ham curls 3x10-12

[RB34]

Well, the resting is over. Planning on starting my next phase of training on Monday. My friend was trying to get me to perform low volume sprint work twice a week over the next 3 months and sprint once a week when the weather gets cold. Sounds like a solid plan and def could take some time off my 30m quickly. I have decided to stick with my plan - over the next 12 weeks the goal is to add 50-100lbs to my squat... High frequency squat training (3x weekly) - high volume - low volume - rep max work.

I may wake up Monday morning in sprint mode because the 30m testing did get the juices flowing again...