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Thread: RB34 Training Journal

  1. #331
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    Re: RB34 Training Journal



    Heading to the mountains in Asheville - need to relax for a couple hours.

  2. #332
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    Re: RB34 Training Journal

    Hrv: 73.2
    Daily change +4.5
    Readiness 7 - Amber
    Resting HR 61.5

    Friday: 300 Bodyweight 188lbs
    Warmup W
    Sled: 3x50 r 345/5
    Jumps uphill 6x2
    Sled: 3x50
    MB: x6
    Squats 4x3x70%
    Db box jumps 4x1
    Db rev lunge 2x8
    Rdl 3x8 205
    Core x100

    Legs felt good today - all around solid session. I think one of the best decisions I made this block was bumping my sled weight up to 25lbs. I may add another 10lbs. Gonna take it easy over these next couple days leading into my testing day.

  3. #333
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    Re: RB34 Training Journal

    Hrv: 68.5
    Daily change -4.7
    Readiness 9 - Green
    Resting HR 64.6

    Saturday: Bodyweight 188lbs
    Warmup Z
    2x5x100
    Core x200
    Bench 4x3x75%+5lbs
    Rows/Lat pd 4x8
    1a: Cable rear raises 2x10
    1b: 1 1/4 pushdowns 2x10
    1c: Db ham 2x10

    I dumped the jumps today and lower the tempo volume slightly. Legs felt really good and I would like to keep them that way over the next week.

    lil off topic - my wife did a squat workout yesterday very similar to what I did several months ago and she crushed the volume. It's funny how women can handle so much more volume then men.

    Friday:
    Jog 5mins
    Squat 5x12x60%
    Squat 3x10x65%
    Pause squat 3x12x55%
    Weighted planks 3x30s

  4. #334

    Re: RB34 Training Journal

    No kidding.

    I canít run more than 3 days per week now and do no lower body weights: get unbelievably bad itb problems.

  5. #335
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    Re: RB34 Training Journal

    Quote Originally Posted by lr1400 View Post
    No kidding.

    I can’t run more than 3 days per week now and do no lower body weights: get unbelievably bad itb problems.
    Are you still training for boxing?

  6. #336

    Re: RB34 Training Journal

    I am. Itís fun. Sparring is fun.

    Iíve been doing a little sprinting with my son.

  7. #337
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    Re: RB34 Training Journal

    Hrv: 67.6
    Daily change +2.4
    Readiness 8 - Green
    Resting HR 62.4

    Week 8: DELOAD
    Monday: 210 Bodyweight 189lbs
    Warmup B
    Sled: (20-25-30) (40-45-50) 2-3min
    Squats 3x3x60%
    Rdl 2x5
    Core x100

    Avg day... I got the replacement touchpad from brower today. No clue what to expect from the testing day.

    Tue: REST
    Wed: Neural
    Thur: TEST
    Fri: TEMPO
    Sat-Sun: REST

  8. #338
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    Re: RB34 Training Journal

    I notice whenever I take a long hot shower follow by 10-15mins of stretching before bed my legs feel great the next day. I was amber this morning but legs feel good - hopefully things go well over the next several days.

  9. #339
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    Re: RB34 Training Journal

    Hrv: 64.5
    Daily change +0.3
    Readiness 3 - Red
    Resting HR 64.5

    Wednesday: Bodyweight 189lbs
    Warmup S
    MB: x4
    Bench 3x3x65%+5lbs
    Rows/Lat pd 3x10

  10. #340
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    Re: RB34 Training Journal

    Hrv: 67.2
    Daily change +2.8
    Readiness 7 - Green
    Resting HR 62.4

    Thursday: 150 Bodyweight 186lbs
    Warmup W
    Test: 5x30 3pt
    SLJ+3SLJ
    Squats 3x2x60%
    Rdl 2x5

    I worked out around noon today instead of late evening because I wanted to be home for the baseball games. Overall the session was very avg - slight headwind for most of the runs. All jumps were worst then last testing session and a very small improvement on the sprints (.03). The one positive from today is the touchpad worked great and help solved some of the issues at the start. I'm not concerned with the times but the execution of the runs was kinda disappointing..

    At this time I need more high quality fast sprinting in an adequately recovered and ready state (9-10), with the goal of improving on each session while using my electronic timing device for each session.

    The plan for the final month of gpp will be 4 days a week of training.

    Mon: Timed contrast runs 30-50m, jumps, throws, lb wts
    Tue: Tempo 100s or bike tempo, ub wts
    Thur: Timed runs 30-50m, jumps, throws, lb wts
    Fri: Tempo 200s, ub wts

    I'll see how my body responds to the training over this next month - if I feel more rest is needed when the sprints get longer/faster and jumps get more intense with depth jumps etc I'll decrease training even more....

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