2013-2014 Training Journal

RB34 · August 1, 2013, 12:02am

Gotta love coming to a place like this…

http://www.goducks.com/PhotoAlbum.dbml?PALBID=970348&DB_OEM_ID=500

rich121 · August 1, 2013, 1:07am

Hayward Field is pretty nice too… daughter ran there at the Track City International Classic July 13-14, great meet.

She performed better at last years event, but she has had one issue after another this year.

Wish you the best with your training!

RB34 · August 2, 2013, 9:58am

Today’s HRV: 76.7
Daily change: +9.1
Readiness: High/Green/10

Thur: 320
Warmup W
Franky x8
2x4x40 sled 2/4min
Incline 3x8x45-55%
Lat pd 2x10
Db mil press 2x10
Row 2x10

Breakfast: 1scoop of Milk protein with water, Scoop of peanut butter, and vit C.
Lunch: Tuna sandwich, and vit
Snack: Scoops of peanut butter
Dinner: Chicken, black beans, rice
Bed time: 2scoops of milk protein, zma later

Glut/Hamstrings was still sore/tight from Tuesday’s session - the workout went great from reps 3-8.

RB34 · August 2, 2013, 10:16am

This morning I had my highest HRV score but my readiness was slightly down. Based on the manual: it’s a sign that your body is in a heightened state of recovery and the body has turned down sympathetic activity and shifted into a deeply parasympathetic state. This typical happens as the body begins to accumulate fatigue throughout the training week, or training month, because of an overall imbalance between stress and recovery.

RB34 · August 7, 2013, 9:19pm

Today’s HRV: 82.8 (see above post)
Daily change: +6.1
Readiness: Med/Orange/8

Fri:
Trap Bar Deadlift 3x8x45-55%
Walk lunge 2x10
Leg curls/Calf raises 2x10

Kept it nice and easy…

RB34 · August 7, 2013, 9:20pm

Today’s HRV: 78.6
Daily change: -4.2
Readiness: High/Green/9

Sat: 1400
Warmup Z
6x200 walk 200
Abs: x300

Butt kicker…

RB34 · August 7, 2013, 9:22pm

Sun:
Today’s HRV: 66.4
Daily change: -12.2
Readiness: Med/Orange/7

Stressful Saturday night - into Sunday.

RB34 · August 7, 2013, 9:24pm

Monday:
Today’s HRV: 72.1
Daily change: +5.7
Readiness: High/Green/9

Too much shit going on - ate like shit on sun/mon. No training today.

RB34 · August 7, 2013, 9:26pm

Today’s HRV: 71.8
Daily change: -0.3
Readiness: High/Green/9

Week 5:
Tue: 460
Warmup C
3x10 flat
3x10 push
3x20 high
4x20 efe
2x50 20/30
Jumps up hill 4x3
Squats 6x3x72.5% 105s
Rdl 3x12-15
Box jumps (higher box) 3x5

Sprints were a little sluggish but weights were a breeze…

RB34 · August 7, 2013, 9:30pm

Today’s HRV: 68.2
Daily change: -3.5
Readiness: High/Green/10

Wed: 1800
Warmup A
Ringo x5
1-1-100
1-1-2-100
1-2-1-100
1-2-1-100
Abs x300
Bench 6x3x72.5% 105s
Row 3x12-15

Breakfast: 1 scoop of protein
Lunch: roast beef sandwich/Wheat chips/scoop of peanut butter
Dinner: Chicken/Rice/stir fry veggies/fish oil
Bed time: 2scoops protein/scoop of peanut butter/zma later

Hamstring/glutes were sore today - rdl with 155lbs can do serious damage. LOL

Took the tempo runs easy today.

RB34 · August 7, 2013, 9:37pm

We found 100% natural milled golden flaxseed from walmart:

2tbsp serving size
2600mg of ALA
Fiber 4g
Protein 3g

http://www.wildrootsfoods.com/products/Grains_seeds/flax_seed.html

Angela_Coon:

RB,
I am curious how you sustain your training with little food and mostly liquid meals? My experience has always been I need real food for my primary calories but smoothies and or shakes as people refer to them are supplementary. ( 1 x in the morning and 1 x pre and or post training and or before bed) .
Instead of milk have you ever tried supplementing your shakes with skim milk powder? SMP is very high in protein, low in fat and can naturally sweeten a shake.
I recently read in Dr. Natasha Turner’s ( yes she is Canadian living down the street from my house ) " The Super-Charged Hormone Diet" that self grinding flax seed might be a great idea to add to your shakes as an alternative option to your fish oil / daily regime. I use a coffee grinder to grind flax and I am sure you already know that it is high in both soluble and insoluble fiber. My first experience raising my protein levels 20 plus years ago was my digestion needed more fiber.

Ku2u_1 · August 7, 2013, 10:16pm

I noticed this happening a lot in my workouts earlier this summer. At one point, I really pushed myself for 3-4 weeks before I took a 1 week vacation and noticed the numbers jump up 10+pts, over the 100 range. Thanks for sharing this information from the manual.

RB34 · August 10, 2013, 12:40am

Today’s HRV: 77.4
Daily change: +9.2
Readiness: High/Green/10

Thur:
Warmup
BB circuits A/C 2x10

Training camp legs.

RB34 · August 10, 2013, 12:42am

Today’s HRV: 82.2
Daily change: +4.8
Readiness: High/Green/10

Fri: 320
Warmup W
Jumps up hill 4x3
2x4x40 hills 2/4min
Incline 3x7x50-60
Trap Bar Deadlift 3x7x50-60 (podium)
Box jumps 3x5
Rev lunge 3x12-15

Saturday should be interesting.

RB34 · August 10, 2013, 12:53am

I notice after hard tempo sessions my “hrv” is much higher 24-48hrs later.

lr1400 · August 10, 2013, 10:04am

That’s a good sign right…and validates why general fitness training is good even for all athletes.

RB34 · August 18, 2013, 5:40pm

I will update this bad boy tonight. General fitness levels are slowing getting better while dropping inches (3inches) - 2 more weeks of gpp.

RB34 · August 20, 2013, 11:09pm

Today’s HRV: 75.2
Daily change: -7
Readiness: High/Green/10

Sat:
Warmup Z
Dino x5

Shitty weather had to cancel workout. My knees were also sore.

RB34 · August 20, 2013, 11:10pm

Sun:
Today’s HRV: 72.2
Daily change: -3
Readiness: High/Green/10

RB34 · August 20, 2013, 11:11pm

Today’s HRV: 77.1
Daily change: +4.9
Readiness: High/Green/10

Week 6:
Mon: 340
Warmup C
2x10 flat
2x20 push
2x20 high
4x20 efe
Jumps up hill 4x4
Squats amrapx80
Box jumps 4x5
Rdl 3x10-12

Knees were still sore - felt like shit on the squats.