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Thread: RB34 Training Journal

  1. #1521
    Member RB34's Avatar
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    Re: RB34 Training Journal

    I'll share my Short and Long Term goals: My goals are different from most because none of them are related to performance/results.

    Long term goal: To put a full years of training in the bank. Not looking for one great session or one great block. All about adding small amounts of cash into my savings over time.

    Short term goal: Every 3 months I wanna be able to check the box - no missed workouts from long term injuries... Short term injuries 1-4 weeks are ok but no long term injuries.



    Along this journey there will ups and downs but like always I'm keeping my head down and going to work.

  2. #1522
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    Re: RB34 Training Journal

    Thursday: 260/18
    Warmup B
    2(35fly; fef; 35fly) 15m accel zone/20-20-20
    Cooldown: 3x100 (barefoot)
    Depth broad 3x3x18in
    Depth jumps 3x3x18in
    Power clean 4x4x75%
    Db rev lunge 2x5 80
    Glute drive 2x8 405
    Db bench/Row 3x10/3x8
    Cooldown: Jump rope 200 (barefoot)

    Solid session on the track not much motivation in the weight room. My body is done with the db bench - I had to drop for machine chest press because I been pushing them this prep (8-9 rpe) and my body is finally done. I'll be doing more upper body power in the upcoming blocks. I put in solid work this week and the goal is to try and go faster next week.

  3. #1523
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    Re: RB34 Training Journal

    Friday:
    Mobility A/C x10
    GS: Willie 8x
    GS: Spencer 12x

    Recovery... Last heavy squat session on Sunday - time to go ham...

  4. #1524
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    Re: RB34 Training Journal

    Sunday: 240/680/15/59/10
    Warmup B
    4x60 (3pt) timed
    Jumps for distance 3x5
    Cooldown: 3x100 (barefoot)
    Clean pull 5x3x105%
    Back squat 2x1 405 455
    Pause bench press 4x3
    Lat pd/Hypers 3x8/2x8

    My body wasn’t in great shape to run fast this morning part of the reason is my body don't like sprinting at 10am and it's time for a deload. Between Tuesday and today I had a diff of 0.11 in the first 30m. Let's see if I can get things going on Tuesday with a little more rest and later training time. I got the 455 but it was a grind 455 - dropped the final set of squats. I would have been better off going for it 2 weeks ago on my deload week because 445 flew up that night. I'm so glad these heavy squats are done - you couldn't pay me to do another block of heavy squats!!!! No cooldown jump rope today - enough was enough. The time is now - I have gotten all I can with the heavy weights and mentally it's time to move on for at least a couple months.

    Last year after doing this block of 60's I moved up to 70's. I made a self-note to remind myself this year I needed to do an extra block of 60's before moving up the distance. The next block will be more 60's but higher quality since my body will be in a better state. Next year this block may turn into split 60's (3x4x60, 3x3x60, 2x3x60) before moving to 4x60.


    “You were born to win, but to be a winner, you must plan to win, prepare to win, and expect to win.” – Zig Ziglar

  5. #1525

    Re: RB34 Training Journal

    Quote Originally Posted by RB34 View Post
    Tuesday: 160/48/10
    Warmup S
    2x40; 6ht; 6dist; 40; skips; 40 (3pt - 4.04 - touchpad)
    MT: 5xohb, 5xblf
    Cooldown: 100skip, 100walk, 100skip, 100r gallop, 100l gallop

    Oh boy!!!! I knew today was going to be special. I was walking to the track from the parking deck I kept telling myself today going to be special - I felt different today. As I started my warming up, I kept telling myself today was going to be special because everything felt easy and bouncy. My first sprint was the fastest first sprint I had this year and second got faster and the third was the fastest. I felt I could go faster, but a kid started talking to me before the last set of skips which caused an extra 3min delay. Major confidence booster today - even when you know why the speed isn't there its always good to see progress. Overall, the past 4 months it's been hard at times because I haven't seen much on the stopwatch but knew the reason for the slow progress (tons of max strength work lack of jumping). I still think I'm about 4 weeks behind schedule and things should get juicy once I hit this power block. Nationals will be next July and between now and July I only have 2 more 3 weeks strength blocks and the rest of the time will be spent on "POWER" development. I got 3 months of depth jumps and starting next block the squat will probably drop to 5x2x60.

    This time last year on the exact day I ran 4.02. My training this year has been harder because I came into the year much stronger which makes the strength training more draining. My first squat session last year off a 7-month layoff was 2x6x185, this year I came into prep squatting 425+.

    *** I seem to have better training sessions if I take a 60-90min nap prior!!!
    4.04 40m? Shoulda been in the Olympics.

  6. #1526
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    Re: RB34 Training Journal

    Quote Originally Posted by vision1 View Post
    4.04 40m? Shoulda been in the Olympics.
    Read slowly my friend.. 30m - 3pt

  7. #1527

    Re: RB34 Training Journal

    Lol I know but it does say 40

  8. #1528
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    Re: RB34 Training Journal

    Quote Originally Posted by vision1 View Post
    Lol I know but it does say 40
    You are worse than my wife - layoff the soy protein... It's 30m anyone following would know.. I'll make sure to make it elementary proof next time..

  9. #1529
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    Re: RB34 Training Journal

    Monday:
    Mobility A/C x10
    Upward leg raise 2x12
    Russian lean 2x3
    Stand hip flex 2x8/3s hold at top
    Hip flexion 2x15
    GS: Shola 30/30

    Recovery....

  10. #1530
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    Re: RB34 Training Journal

    Tuesday: 160/32/10
    Warmup S
    2x40; 4ht; 4dist; 40; skips; 40 timed (3pt - 4.04 2nd and 4th sprints) All timing done with a touchpad
    MT: 5xohb, 5xblf
    Cooldown: 100skip, 100walk, 100skip, 100r gallop, 100l gallop

    Walking to the track today and going through the warmup I felt better than Sunday but not better than last Tuesday but still manage to hit 4.04 twice.... I was slightly disappointed I couldn’t go faster - kinda chocked on the third sprint. Moving my fatigue management session to Monday night to allow for better results vs early Sunday morning before taking the week off. I'm thankful for every workout I'm able to get in because covid numbers are going up but the college track is still open. Thankful and trying to make every session count!!!

    Rest and get ready for baby flies on Thursday.

    Postworkout weight 172.8 (60min power nap before session)

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