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Thread: RB34 Training Journal

  1. #61
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    Re: RB34 Training Journal

    Quote Originally Posted by jquick View Post
    3 years from not lifting weights at all?
    Stopped training around aug-sept 2013..

  2. #62
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    Re: RB34 Training Journal

    4-24-17
    Hrv: 80.8
    Daily change
    Readiness 3 - Red
    HR: 59.9

    Another day of treatment - no training just stretching and foam rolling.

  3. #63
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    Re: RB34 Training Journal

    Friday:
    4-28-17
    Hrv: 72.3
    Daily change +5.4
    Readiness 9 - Green
    HR: 63.2

    Cardio wup
    Db incline 3x10
    A1: Back circuit: 3sets
    Pullups x4
    Lat pd under x6
    Floor chinups pronated x8
    A2: Db jm press 3x10
    B1: Side lying lat raises 3x10
    B2: Db hold 2xmax
    C1: Db flys 2x10
    C2: 4 way neck 2x20
    Bike tempo 1x10 45on/15off

    Saturday:
    4-29-17
    Hrv: 74.7
    Daily change +2.4
    Readiness 10 - Green
    HR: 65.4

    Cardio choice 10m+Dym
    Podium Trap bar deadlift 3x10
    Mid thigh pull 5x5
    Db sp sq (rear foot elevated) 3x10
    1a: Hip thrust 3x10
    1b: Hypers 3x10
    Cardiac output 30m


    Got injured last saturday 4-22-17 decided to rest/rehab from 4-22 to 4-27.

  4. #64
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    Re: RB34 Training Journal

    Week 4:
    Monday:
    Hrv: 76.4
    Daily change -1
    Readiness 10 - Green
    HR: 61.7
    Weekly hrv load: Green

    Monthly hrv load: Amber

    Cardio choice 10m+Dym
    Squat 8x205 6x225 4x315 2x1x365 (r 90s)
    Rev lunge 3x8
    Rdl 3x8
    Pull thru 3x8
    Cardiac output 30m

    I have a couple extra weeks to play with in this block, once i got injured i decided to use Sun-Thur as a mini unload/rehab week. Fri-Sat was days to work the rust off and this week will be a modified unload week... For example today was suppose to be 2x8x205 2x6x225 but i decided to go a lil heavier to prepare for the modified testing week next week. I dropped the hip thrust because my SI wasn't feeling it. I really need to see a chiro!!!!

  5. #65
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    Re: RB34 Training Journal

    5-4-17
    Hrv: 67.5
    Daily change -4.3
    Readiness 7 - Amber
    HR: 66

    Stressful day (5-3-17) - had a chance to bring home 80k and i lost.... All pushing and one lower body lift.

  6. #66
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    Re: RB34 Training Journal

    5-5-17
    Hrv: 74.5
    Daily change +8.5
    Readiness 9 - Green
    HR: 61.9

    I decided to rearrange the last couple workouts of this week to give my back some more rest. I'll be spending all day saturday in greenville and celebrating my son birthday sunday evening.. Next weekend ill be traveling to Boston to celebrate his birthday with friends and family. Busy busy........


    Thursday: Was mainly all pressing with lower body movement.... Friday will be mainly all pulling upper/lower. Cardiac work on both days. I'll try to get some rough numbers on the squat/bench/deadlift next week before starting my strength template the following week. Hopefully with another week or two the calf will be 100%...

  7. #67
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    Re: RB34 Training Journal

    4 week strength block:

    Mon: Neural day
    Tue: Lower body strength day + Acceleration
    Wed: Cardiac recovery
    Thur: Upper body strength day + Acceleration
    Fri: Cardiac recovery
    Sat: Total body hypertrophy + HITC>>(optional)


    I will try to get in as much work as possible while letting bioforce guide me along the way.... Let's Push!!!!!!

  8. #68
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    Re: RB34 Training Journal

    Solid workout today - worked up to an easy easy 425 on the deadlift.... Gonna rest tomm and do a 30min cardiac session sunday morning....

  9. #69
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    Re: RB34 Training Journal

    5-6-17
    Hrv: 77.5
    Daily change +3
    Readiness 9 - Green
    HR: 62

  10. #70
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    Re: RB34 Training Journal

    Pretty sure ill be amber tomm morning..... Gonna relax and watch baseball till i pass out.

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