RB34 Training Journal

[RB34]

9-27-16
Hrv: 55.6
Daily change -15.1
Readiness 7 - Amber

Tuesday:
Warmup A
Abs x100
2x3x100 mb tempo
Ringo x8

(set a) Wup A; Static Flexibility Series; Dynamic flexibility A/B x10

Warmup A:
200m skip/600m jog
50m alt gallop
50m skip w arm cross
50m pickup run
50m bkwd skip arm cross
50m skip lunge
50m tall shuffle
50m back run
50m zigzag run

Dynamic Flexibility:
Series A:
Head rotation
Trunk rotation
Lead leg pick up r-l
Trail leg pick up r-l
Front eagle
Back eagle

Series B:
Adductor/Inside leg lifts r-l
Scissors
Knee to armpit
Donkey kicks 1
Donkey kicks 2
Fire hydrant F-B

Ringo: static core work
prone elbowstand leg lift r/l
supine elbowstand leg lift r/l
prone handstand leg lift r/l
supine handstand leg lift r/l
side elbowstand bottom leg lift r/l
side handstand bottom leg lift r/l
side elbowstand top leg lift r/l
side handstand top leg lift r/l

I decreased my overall volume after receiving my hrv reading this morning... Overall the session went well.. Glutes and hamstring was a little sore today.

I am in no rush to push things, don't have any meets or anything in the near future. One of my main goals was to stay injury free. Why do more when your body is responding to less. I will cont to add more each week/month but I have no reason to do more right now. The plan was to do 2x5x100 today but after my hrv results and judging how my body felt throughout the session I reduced to 2x3x100.

[Balance]

Low 60's. Enjoy the process. It's fun seeing the improvement each week.

http://www.bioforcehrv.com/

Getting a good early Head Start so you don't have to make up for lost time later like the vast majority of ppl with Injuries do = slow cook?
Add to that some tempo work = Chicken Soup.
Nice Balanced Meal lol Love it.
If you don't mind me asking- what do you weigh now? approx. and where do you want your weight to be later?

[RB34]

Slow cook = taking your time to achieve the big goal..... Example instead of lifting max effort loads to build athletic strength you could use submax loads - the gains may not be as fast etc but you will achieve the big goal in a much safer and effective manner. My bodyweight is the same I listed earlier 180-185, I'm still in the early stages of training. I'm gonna let my training and diet work out the bodyweight... I ran my best 100m when I was 170-175lbs (I was as high as 210lbs). It's been a long process because I came from a American football background and with that sport coaches always want you to be big/strong, it took some time to accept the mini "ME"... lol I love having a big neck and traps - I must get those back.... lol

Getting a good early Head Start so you don't have to make up for lost time later like the vast majority of ppl with Injuries do = slow cook?
Add to that some tempo work = Chicken Soup.
Nice Balanced Meal lol Love it.
If you don't mind me asking- what do you weigh now? approx. and where do you want your weight to be later?

[Balance]

Slow cook = taking your time to achieve the big goal..... Example instead of lifting max effort loads to build athletic strength you could use submax loads - the gains may not be as fast etc but you will achieve the big goal in a much safer and effective manner. My bodyweight is the same I listed earlier 180-185, I'm still in the early stages of training. I'm gonna let my training and diet work out the bodyweight... I ran my best 100m when I was 170-175lbs (I was as high as 210lbs). It's been a long process because I came from a American football background and with that sport coaches always want you to be big/strong, it took some time to accept the mini "ME"... lol I love having a big neck and traps - I must get those back.... lol

Sounds like a solid plan.
Mini Me lol.

[RB34]

Wednesday: Rest
Thursday: Couldn't train too busy

Friday:
9-30-16
Hrv: 67
Daily change -2.6
Readiness 10- Green

Warmup B
Abs x100
Rest 30-60s btw sets and 2-3 btw drills
1a: Pushups 3x15
1b: Bw squats 3x15
2a: Band pushdowns 3x15
2b: In place Lunges 3x15
3a: Band Vert pd 3x15
3b: Rev lunge (front foot elevated) 3x15
4a: Rainbows 3x15
4b: Hovers 3x30s
5a: Skywalkers 3x15
5b: Pull through 3x15

[RB34]

10-01-16
Hrv: 68.5
Daily change +1.5
Readiness 10- Green

Saturday:
Warmup A
Abs x100
5x200 walk back
MB circuit: 1rd (300)
Chest pass x25
Side toss r/l x25
Oh toss x25
Extend 20sec

Extend: static core work
extended table
isometric prone
isometric supine
isometric side r/l
extended crunch
extended prone swimmer
extended rock

[RB34]

I'll check back in at the end of this block...

[RB34]

10-02-16
Hrv: 77.9
Daily change +9.4
Readiness 10- Green

[RB34]

Completed week 3 yesterday gonna start week 4 Saturday morning. Mother in law visiting this weekend and grad school scheduling issues next week, I'm gonna go Sat Mon Thur Fri to complete the final week of block 2. The weekends are always big money makers won't have time for much else.....

[RB34]

Lucky me, I get to take Sat/Sun off all grad classes cancel form the last week's hurricane..