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Thread: RB34 Training Journal

  1. #461
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    Re: RB34 Training Journal

    Fri:
    Warmup W
    CMS x4 165 x4 195 x4 215 x4 245
    Cg bench 60x8 70x6 80x3x4
    Hpullups 3x8
    Tri ext 3x12
    B curl 3x10
    Squat comp 3x24
    Farmers walk 70x3x40 NA

    Squat complex 6 reps each: No rest = BRUTAL

    Lateral stepups
    Lunges
    Squats
    Squat jumps

    The squat complex blew up my legs!!!

  2. #462
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    Re: RB34 Training Journal

    Hitting my final week of reconditioning/rehab. Gonna do hills on Monday, tempo 100's on Tuesday, Treadmill tempo on Thursday hopefully all goes well and I'll start gpp on May 6. If my body feels like it needs a deload week ill be willing to rest/easy training May 6-11.

    The foot will be an ongoing thing - I will continue to take care of it over these next several months. I would compare it to an athlete returning from an ACL injury doing all the prehab and post practice work to prevent any serious issues. My weekly training setup will allow for several rest days (off my feet) before each speed session.

    Mon: hi intensity
    Tue: grass tempo
    Wed: wts
    Thur: rest
    Fri: hi intensity
    Sat: low intensity in the gym (med ball circuits, stepmill, bb work etc)

    Tue/Wed 2 days off my feet before the next speed session
    Sat/Sun 2 days off my feet before the next speed session

  3. #463
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    Re: RB34 Training Journal

    Week 4:
    Monday:
    Short warmup
    Hill sprints 3x6x10
    CMS x4 185 x4 205 x4 225 x2x4 275
    Squat 40x8 50x6 55x4 70x3 80x3 85x3x2 (20lbs heavier)
    Jumps 3x5
    Standing Mil x8 3x5
    Standing db row 3x8

    Felt good today!!

  4. #464
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    Re: RB34 Training Journal

    Tue:
    Short warmup
    Tempo 8x100
    Mid thigh pull x6 185 x4 225 x3x3 275
    Rdl x3x4 295
    Walking lunge 3x6 60
    Bench pause 40x8 55x6 70x4 80x2 90x2x2 95x2x1 (15lbs heavier)
    Rev lat pd 2x12 180
    Fr/Lat raises 2x6 30

    Another solid session - this program always do wonders for my bench press. Strongly thinking about moving all my tempo to the treadmill because it seems to transfer to the grass/track very well.

  5. #465
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    Re: RB34 Training Journal

    The feet has been feeling pretty good this week. My knees were a little sore after the grass tempo on Wednesday. I think moving my tempo on the treadmill will be a smart idea, it will allow me to get a little more freq/vol with the tempo runs and at this point a little safer. I will still use the grass tempo for slight variation throughout the months etc.

  6. #466
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    Re: RB34 Training Journal

    Thur:
    Warmup Jr
    Clean pull x4 185 x3 225 x2x2 245 x2x2 275
    Barbell lunge 3x5 225
    Incline pause 50x8 60x6 75x4 85x2x3
    Front lat pd x8
    Treadmill tempo: 10x30on/60off 10mph/1%

    Another strong session - easy work today!!!

  7. #467
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    Re: RB34 Training Journal

    Fri:
    Warmup W
    CMS x4 185 x4 205 x4 225 x4 275
    Squat comp 3x15
    Cg bench 60x8 70x6 80x3x4 (10lbs heavier)
    Hpullups 3x8
    Tri ext 3x12
    B curl 3x10
    Farmers walk 70x3x40 (NA)

    Squat complex 5 reps each: No rest

    Lateral stepups
    Lunges
    Squats

    Took out tri ext/b curls for pushdowns/db ham curls, didn't feel like beating up my triceps and elbows today.

  8. #468
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    Re: RB34 Training Journal

    It's been a long road but I'm ready to start my sprint training tomorrow.

    Mon: Sprints, throws, push wts

    Tue: Tempo

    Wed: pull wts

    Thur: rest

    Fri: Sprints, jumps, push wts

    Sat: General fitness

    I'm a little heavy right now, gotta find a way to get my bodyfat in check.

  9. #469
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    Re: RB34 Training Journal

    Block 1: Strength Endurance/Intro MS
    8 Weeks: May 6 - June 30


    ROAD TO TORONTO WMA CHAMPIONSHIPS 2020:


    Week 1:
    Monday: 160
    Warmup B
    Sled: 2x4x20 60/3:30
    MB x3 (ohb, blf, height)
    Bench press 3x10x82.5 of 10rm
    Back squats 3x10x82.5 of 10rm
    Db floor press 3x10
    Db walking lunge 3x10

    Cooldown: Box jumps 2x5 (almost stiff leg on low to med box)

    Great start, sprints, throws, and bench felt great. The squats felt hard and heavy - 10reps on squats are always a killer for me. My body overall feel so much better then what it did last year starting my sprint training. I made the correct decision in decreasing my overall volume
    this year to more of a football runningback or bobsled type of athlete. The goal is high quality every single time I hit the track and weight room.

  10. #470

    Re: RB34 Training Journal

    Road to Toronto?

    What age cat and event?

    I will be there too defending my M35 400m but I will be 39 top of age group :/ big challenge



    Quote Originally Posted by RB34 View Post
    Block 1: Strength Endurance/Intro MS
    8 Weeks: May 6 - June 30


    ROAD TO TORONTO WMA CHAMPIONSHIPS 2020:


    Week 1:
    Monday: 160
    Warmup B
    Sled: 2x4x20 60/3:30
    MB x3 (ohb, blf, height)
    Bench press 3x10x82.5 of 10rm
    Back squats 3x10x82.5 of 10rm
    Db floor press 3x10
    Db walking lunge 3x10

    Cooldown: Box jumps 2x5 (almost stiff leg on low to med box)

    Great start, sprints, throws, and bench felt great. The squats felt hard and heavy - 10reps on squats are always a killer for me. My body overall feel so much better then what it did last year starting my sprint training. I made the correct decision in decreasing my overall volume
    this year to more of a football runningback or bobsled type of athlete. The goal is high quality every single time I hit the track and weight room.

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