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Thread: RB34 Training Journal

  1. #421
    Member RB34's Avatar
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    Re: RB34 Training Journal

    Quote Originally Posted by lr1400 View Post
    Yes. Not a problem.

    Only sprinting or jumping.
    Same here - I'm trying to figure why my foot is healing so fast this week. I decided to take my deload week completely off since I had some upper/lower body nagging injuries. The only hard thing I have done hard this week has been 30min walks with my son.

    Don't know why I made so much progress this week but I'm tempted to give myself another full week of rest.

    1: Is it from the complete rest
    2: Tons of advil about 2400mg per day
    3: Was the squats/deadlifts slowing down the injury process.

    Anyways I'm getting excited - even started back working on my sprint training programs.

  2. #422
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    Re: RB34 Training Journal

    Week 1:
    Monday:
    Warmup S
    Squats 10x5x60% r60-90
    Rdl 3x12
    Db walk lunge 3x10
    Planks 2x30

    Welcome back!!!!


    Mon: squats
    Wed: Bench
    Fri: deads
    Sat: Bench

  3. #423
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    Re: RB34 Training Journal

    Wednesday:
    Warmup B
    Wg bench (feet up) 10x5x60% r60-90
    Lat pd 4x12
    Db front raises 3x15
    Pushdowns 3x15
    Db ham curls 3x15

    The bicep tendinitis felt "good" today. The mega dosages of advil and rest helped..

  4. #424
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    Re: RB34 Training Journal

    The foot is starting to feel good, I will probably do a few treadmill tempo sessions in the next 2 weeks. Hopefully it responds well to the runs on the treadmill. The sprint training I done last year worked well and I will do the same this year minus a little less volume etc. As of right now if everything goes as planned I will have about 8 months to train.

    The progression of the weights:

    Months 1-2: Sets of 3x10 for the primary lifts. Mon/Fri: squats, bench, squat secondary, bench secondary. Wed: Clean pull, lower back, hamstring, upper back

    Months 3-5: Sets of 3x5 for the primary lifts. Mon/Fri: squats, bench, squat secondary, bench secondary. Wed: Clean pull, snatch pull, lower back, hamstring, upper back

    Months 6-7: Sets 3x3 for the primary lifts. Mon: strength development day, Wed/Fri: power development (weighted jumps, bw jumps, pulls etc)

    Month 8: Maintenance weights

    Speed progression:

    1st month: General fitness running tempo etc

    2nd month: 2 days of sled pulls ranging from 150-240m total vol - much lower then last year.

    3rd month: 1 day of contrast sled pulls; 1 day of accel runs 150-240m total vol

    4th month 1 day of contrast sled pulls; 1 day of accel runs slightly longer 180-240m total vol

    5th month 1 day of contrast sled pulls; 1 day of flys 180-240m total vol

    6-7th month: 1 day of timed 30's; 1 days of longer flys or 60's

    8th month: 1 day of accel/speed; 1 day of speed endurance 60-150


    Thinking out loud....

  5. #425

    Re: RB34 Training Journal

    I'd be very careful with sleds or other acceleration work, as this causes the greatest stretch and thus strain on the plantar fascia due to the combination of ankle dorsiflexion and toe extension during foot contact. Given your history of plantar fasciitis, I would introduce acceleration work slowly and with very low volume in the beginning rather than doing a standard short to long progression.

  6. #426
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    Re: RB34 Training Journal

    Friday:
    Warmup S
    Trap dl 10x5x60% r 60-90
    Gm 3x12
    Stepups 3x10
    Plank test (front 105s/side 90s)

    Mon/Fri = serious fat burning sessions.

    Saturday:
    Incline 10x5x60% r60-90
    Db rows 4x12
    Lat raise 3x15
    Db ext 3x15
    Db curls 3x15

  7. #427
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    Re: RB34 Training Journal

    Quote Originally Posted by robin1 View Post
    I'd be very careful with sleds or other acceleration work, as this causes the greatest stretch and thus strain on the plantar fascia due to the combination of ankle dorsiflexion and toe extension during foot contact. Given your history of plantar fasciitis, I would introduce acceleration work slowly and with very low volume in the beginning rather than doing a standard short to long progression.
    Will do... Starting out at about 150m.

  8. #428
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    Re: RB34 Training Journal

    Week 2:
    Monday:
    Warmup S
    Squats 10x3x67.5% r90-105 (EASY)
    Rdl 3x10
    Db walk lunge 3x8
    Planks 2x45

    Took my son for a 30min walk today - felt foot discomfort after. At this point I'm planning my next 12 weeks of hard powerlifting training in the next block focusing on the deadlift and bench. If the foot is healthy and ready then great but I'm tired of playing the hoping game.

  9. #429
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    Re: RB34 Training Journal

    Tuesday:
    Warmup B
    Wg bench (feet up) 10x3x67.5% r90-105 (EASY)
    Lat pd 4x10
    Db front raises 3x12
    Pushdowns 3x12
    Db ham curls 3x12

    Solid session - moving it up a day because I'm heading out to Vegas for March madness.

  10. #430
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    Re: RB34 Training Journal

    Wednesday:
    Warmup S
    Trap dl 10x3x67.5% r90-105
    Gm 3x10
    Stepups 3x8
    Plank test (front 105s/side 90s)

    Wow - those planks were hard today. I was playing with the agility ladder yesterday with my son and as always it caused the foot to have sharp pain. The only positive is the pain is "pin point" in one spot vs all over.

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