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Thread: RB34 Training Journal

  1. #551
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    Re: RB34 Training Journal

    Delete......
    Last edited by RB34; 07-29-2019 at 08:55 PM. Reason: Double post.

  2. #552
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    Re: RB34 Training Journal

    Week 11:
    Monday:
    Warmup C
    MTP 3x5x92.5% of 5rm
    Clean pull 3x5x92.5
    Rdl 3x8
    Pendlay row 3x5
    Hip thrust 3x10
    Neutral grip chinups 3x5

    I have to change things up this week because I'm heading to Boston and won't be back until Tuesday night. The schedule over the next 9-10 days leading into my deload/testing week.

    Today: Wts only

    Tue: rest

    Wed: Speed/Wts

    Thur: rest

    Fri: Speed/Wts

    Sat: Tempo

    Sun-Mon: rest

    Tue: Easy workout

    Wed: Test (30m sprint, slj, stj)/Wts

  3. #553
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    Re: RB34 Training Journal

    Wednesday: 320
    Warmup B
    2(2x30sled; 2x50no) timed
    MB x3 (ohb, blf, height)
    Bench press 3x5x92.5% of 5rm
    Spoto press 3x5

    I had to drop all lower body work today, wasn't in me to do any squatting. 15yrs ago I would have forced the squats and would have paid for it. Missing one squat session won't make or break my progress. I'll live to fight another training session.. LOL

  4. #554
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    Re: RB34 Training Journal

    Friday: 200
    Warmup S
    2(50; jumps for distance 6x4; 50) timed
    Trap bar dl 3x5 405
    Db stepups 3x5 30
    Incline 3x5x92.5

    Just didn't feel like squatting today - played around with some light dl and db step ups.. Can't wait to get this week over with - the travel really put a twist on this whole week. Tempo early saturday morning!!!!

  5. #555
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    Re: RB34 Training Journal

    Saturday:
    Warmup JR
    2x6x100 rest 30sec
    Abs x100

    Glad this week is over!!!! Rest and recover for Wednesday testing session!!!!

  6. #556
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    Re: RB34 Training Journal

    Week 12: Deload/Test
    Tuesday:
    Incline walking 15mins
    Static/Dym stretching
    Box jumps 4x5

  7. #557
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    Re: RB34 Training Journal

    Wednesday:
    Warmup B
    SLJ; STJ
    30's

    I ran 3.98 yesterday from a 3pt stance using speed trap 2 touchpad. I'm happy with the time, I will be able to build off it through indoor and outdoor prep. My goal is to be more consistent hitting 3.95-3.98ish because my times are all over the place. I will need to stay healthy and put together a solid training plan – if I can do those two things, I should be looking nice this time next year.

    I dropped the weights yesterday - I'm doing a factory reset on the weights... LOL

    Can't wait to start SPP!!!!

  8. #558
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    Re: RB34 Training Journal

    Delete....
    Last edited by RB34; 07-29-2019 at 08:51 PM. Reason: Double post.

  9. #559

    Re: RB34 Training Journal

    Quote Originally Posted by RB34 View Post
    I ran 3.98 yesterday from a 3pt stance using speed trap 2 touchpad. I'm happy with the time, I will be able to build off it through indoor and outdoor prep. My goal is to be more consistent hitting 3.95-3.98ish because my times are all over the place.
    That's great to have a baseline from which to measure your progress. One of my core speed workouts has consisted of around 3x30m blocks (before the maxV runs), where I time every one of them. I've run my PBs in meets during periods where those were consistently near practice PB level.

    I just use the FreeLap transmitters for them. I set the first one up 1m from the start line and the second one at 31m so that it is exactly a 30m segment. The transmitter picks me up when my hips cross the start line--close to a true 30m accel, but I get a little benefit of the initial push before the clock starts. While it wouldn't be fair to compare that time to one taken using a touch pad, having a consistent measurement is key for me to evaluate how training is going.

  10. #560
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    Re: RB34 Training Journal



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