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Thread: RB34 Training Journal

  1. #1231
    Member RB34's Avatar
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    Re: RB34 Training Journal

    Week 2:

    Sunday:

    Jumprope 2m (only got 1m - rope broke)

    Pc 50x3 60x2 70x2 80x1 85x12x1 75x5x2 rest 45-90sec

    Back squat 2x5 245 rest 45-90sec

    Hypers 3x10 40 (bar on back) rest 45-90sec



    Over 20 sets on the power cleans - felt explosive on all 21 sets. The squats felt like air - 3s down - fast up. Taking it easy on the squats - slowly adding load each session. Trying not to load the patellar too much too soon. #slowcook

  2. #1232
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    Re: RB34 Training Journal

    Monday:

    Pause bench press 5x3x80% r90-2

    1a: Jm press 3x8

    1b: Db row 4x8

    Machine shoulder press 3x12 r60-90


    Nothing but solid work today. Recovery day tomorrow.

  3. #1233
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    Re: RB34 Training Journal

    Recovery day: Prehab - Rehab - Weaknesses

    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

    Please allow my knee to return to full health!!! I was so close to getting all my speed back.. smh

  4. #1234
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    Re: RB34 Training Journal

    Wednesday:

    Hurdle mobility

    Cp 60x2 70x2 80x1 90x1 95x10x1 r45-90s

    Back squat 2x5 255 1x1x335 (goal is to work up to an easy 415-425 single)

    Rdl 3x10 205

    Easy work!!! Past two days I been playing football with my son - I think this is the cause of my additional stiff knees this week.

  5. #1235
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    Re: RB34 Training Journal

    Thursday:

    Pause cg bp 5x3x85%

    Db tri ext 3x12

    Db rear raises 3x12

    Db ham curls 3x12

    Face pulls 3x12



    Stiff as a board today.. Not sure if my bench is going up but I'm loving the bench sessions always leaving feeling positive about the work.

  6. #1236
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    Re: RB34 Training Journal

    Friday:

    Mobility A/C x10

    X band walk 2x10

    Russian lean 2x3

    Seated hip flex 2x10/3s hold at top

    Ab bridge 2x30s

    Side bridge 1x30s

    Ab wheel 2x5



    Week 2 is complete - now the fun begins because the weight should start getting heavier from this point.

  7. #1237
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    Re: RB34 Training Journal

    Week 3:
    Sunday:
    Hurdle mobility
    Pc 50x3 60x2 70x2 80x1 85x1 87x10x1 80x5x2 r60-90s
    Back squat 2x5 265
    Hypers 3x8 50 (bar on back)

    20 sets on the power cleans overall they felt good. Not sure if it was from the clean volume or preworkout stress levels but the squats felt heavy. Seems like my knee feel worst with the more rest I take. For example, this past fall after 2 days of rest it would feel worst compare to mid-week wed/thur. I decided to start another NSAID protocol this time for 30 days but only using half the amount. Hopefully with cont. work/rest my body can continue to progress in the right direction and get pass the weird shit with my hip flexor area and knee. Four weeks ago, I could barely do bw squats now I’m able to add a little load (slowwwww baby steps smh).

  8. #1238
    Member Chris6878's Avatar
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    Re: RB34 Training Journal

    Quote Originally Posted by RB34 View Post
    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.
    Damn, what state you living in again? Texas? Or carolina? I know as usual Florida doesnt have that issue with meets outdoor.

  9. #1239
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    Re: RB34 Training Journal

    Quote Originally Posted by Chris6878 View Post
    Damn, what state you living in again? Texas? Or carolina? I know as usual Florida doesnt have that issue with meets outdoor.
    I wouldn't get your hopes up too early... I would start reaching out to coaches right now.

  10. #1240
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    Re: RB34 Training Journal

    Monday:
    Pause bench press 5x3x86
    Jm press 3x8
    Db row 4x8
    Hammer iso shoulder press 3x12

    Got the work done - too lazy to type more.

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