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Thread: RB34 Training Journal

  1. #311
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    Re: RB34 Training Journal

    Hrv: 69.4
    Daily change -3.5
    Readiness 10 - Green
    Resting HR 63.2

    Tuesday: Bodyweight 190lbs
    Warmup I
    2x5 bike tempo 45sec on/15sec off - 3m btw sets
    Core x100
    Bench 3x3x65%
    Rows/Lat pd 3x10

    Just what the body needed today.

  2. #312
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    Re: RB34 Training Journal

    Looks like the rain is gonna hold off - hopefully everything goes smooth today. Gonna try and get the tendons nice and warm and hopefully deliver some decent results for the first month.

    30m sprint from 3pt
    SLJ
    3 fold slj

    Follow by my normal weights

  3. #313
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    Re: RB34 Training Journal

    Didn't feel great today - just felt flat. I need to keep doing what I'm doing training wise while continuing to improve body comp with a major focus on flexibility (quads/hip flexors). I'm back to where I was before taking the month off with the sprints and jumps felt ok. I'm more disappointed in the execution on the sprints, time wise I'm on track. Slj was solid at 10ft and 3fold was 30ish.

    The goal of the first block was to reestablish previous strength, power, and speed numbers while improving general fitness levels aka get in shape to train. The last 3 months of the powerlifting training - I wasn't doing any stretching because I was always rushing to get home to my son. That was a bad decision because my quads feel like they have a steel rod running through them which making me into a "push" squatting type of sprinter. I'll fix this over the next month!!!

    Based on the test results today - I can now make small changes to the upcoming block. Let's go!!!!

  4. #314
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    Re: RB34 Training Journal

    Hrv: 70
    Daily change +0.1
    Readiness 10 - Green
    Resting HR 63.5

    Friday:
    Warmup G
    Bench 3x2x65%
    Rows/Lat pd 3x10
    Core x100

    Nothing much yesterday.

    Upcoming block:

    Mon: Contrast Accel starting back with 20 and working up 30m, same jumps/throws/weights
    Tue: Tempo 200s around 1000-1200
    Wed: Mb throws and Jumps
    Thur: REST
    Fri: Sled pulls 40-50m, same jumps/throws/weights
    Sat: Tempo 100's,Rud, weights

    Final block of gpp - could change slightly based on test results from previous block

    Mon: Contrast accel 30-50m, jumps for distance, throws, weights
    Tue: Tempo 200s 1200m, Rud, weights
    Wed: Accel 30-50m, mb throws
    Thur: REST
    Fri: Sled pulls 50-60m, jumps for distance, throws, weights
    Sat: Tempo 300's, Rud, weights

    Depends how the tempo 300's go, they will start out as slow ext tempo 300's move to slow int tempo 300's then finish with hopefully fast spec end runs over 60-150m. Sounds good and looks good on paper but let's see if my body holds up!!!!

  5. #315
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    Re: RB34 Training Journal

    Hrv: 57.1
    Daily change -5.0
    Readiness 4 - Red
    Resting HR 68.2

    Week 5:
    Monday: 260 Bodyweight 187lbs
    Warmup B
    20(2xsled,2x facedown) 90/3:30
    20(2xsled,2xfacedown)
    20(2xsled, 2xfacedown)
    Jumps uphill 4x2+1x20 3pt
    MB: x10 (ohb, blf, height)
    Squats 4x6x60%
    Db box jumps 3x4 25
    Rdl 3x12 155
    Core x100

    Another stressful day and my hrv scores took a major hit, been ice cold with the sports betting over the past 1-2 weeks. I bump the sled weight from 10lbs to 25lbs, overall the session was solid. The sprints felt avg because there was some good ones but also some bad ones. The throws are going great - just a matter of time before the sprints/jumps take off.. Felt winded throughout the session probably from not doing much last week and all the stress over the weekend.

    Also today was the first day in spikes - sled sprints were in trainers and starts in spikes. Decided to add static stretching back to my speed warmups.

    Time to relax and watch some softball..

  6. #316
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    Re: RB34 Training Journal

    Hrv: 62.7
    Daily change +5.6
    Readiness 7 - Green
    Resting HR 66

    Tuesday: Bodyweight 188lbs
    Warmup C
    5x200 r 3
    Core x200
    Bench 4x6x65%+5lbs
    Rows/Lat pd 4x12
    1a: Cable lat raises 2x15
    1b: Pushdowns 2x15
    1c: Db shrugs 2x12

    I was gonna go 2min rest on the 200's but that shit changed quick. Overall solid session - feel like I'm heading in the right direction!!! Gonna relax and stretch and tune in on some baseball games.

    Finally made some cash last night and this morning and the HRV scores are trending upwards.

  7. #317
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    Re: RB34 Training Journal

    Hrv: 67.2
    Daily change +4.5
    Readiness 8 - Green
    Resting HR 65.9

    Wednesday:
    Warmup S
    Jump circuit: BJ 2x8
    MB: x5 Hop ohb, Hop blf

    BJ:
    Pogo
    Rocket jumps
    Tuck jumps
    Line hops
    Spilt jumps
    Donkey jumps
    Zigzag hops
    Squat jump freeze

    Solid session... I'll get to a point where I will be doing daily jumps - higher intensity jumps on mwf and lower intensity jumps/hopping on the tempo days. Gonna have a protein shake and get a little work done.

  8. #318
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    Re: RB34 Training Journal

    Hrv: 74.2
    Daily change +10.5
    Readiness 5 - Red
    Resting HR 60.6

    Friday: 320 Bodyweight 186lbs
    Warmup W
    Sled: 4x40 3m
    Jumps uphill 4x2
    Sled: 4x40
    MB: x10 (ohb, blf, height)
    Squats 4x5x60% (messed up - did 6 reps)
    Db box jumps 4x3 25
    Db rev lunge 2x8
    Rdl 3x12 155
    Core x100

    Tough day!!! Bodyweight is slowly dropping. Can't type anymore - need to lay down.

  9. #319
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    Re: RB34 Training Journal

    Hrv: 63.3
    Daily change -10.8
    Readiness 7 - Green
    Resting HR 64.6

    Saturday: Bodyweight 186lbs
    Warmup Z
    2x6x100
    Rudiment A x15
    Core x200
    Bench 4x5x65%+5lbs
    Rows/Lat pd 4x12
    1a: Cable rear raises 2x15
    1b: 1 1/4 pushdowns 2x10
    1c: Db ham 2x15

    Long week.

  10. #320
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    Re: RB34 Training Journal

    Starting week 6 today, I was able to take a 5hr nap and get to bed early yesterday. Let's get it today!!!!!

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