RB34 Comeback Program Part 2

Thur: 1200
Warmup Z
Dino x4
6x200 bare foot
400 walk/jog bare foot
wille x8
ip 3x10
lat pd fr 3x10
weight circuit B 2x10
russ series 1x10
bike/stretch

Overall not a bad day, can’t wait to get started with some heavier weights on Monday. Training mate has gained 5lbs so far, his lifting this week looked something like this:

Mon:
pc 4x5x60%
cp 3x5x85
bs 4x10x60%
weighted decline situps 3x10

Tue:
bp 3x10x60
db rows 3x10
weight circuit A 2x10
russ series 1x10

Thur:
1 arm db bp (palm in) 3x10
lat pd fr 3x10
weight circuit B 2x10
russ series 1x10

Fri
pc 4x6
bs 3x10x60
rev lunge ROM 3x10
rdl 4x8
weighted decline situps 3x10

His weight circuits are slightly different because the focus is on pulling movements, upper back, grip strength etc.

Fri: 400
Warmup C
2x5x40 sled
Louisiana 1x10
400 walk/jog bare foot
Ab circuit 1x20sec
pc 4x6
bs 3x10x85% of 10rm
rdl 4x8
Dep pushups 3x
weighted decline situps 3x10x60
bike/stretch

Overall not a bad session, started out kinda slow on the sled pulls but things picked up towards the end. Friday’s are always brutal for us but it’s nice having a training mate because he’s there to push me through these tough training sessions. The weights were good today but the dep pushups sucked ass!! I have some video of the sled pulls that I will post later tonight.

Probably won’t post the video since the quality isn’t good, may wait until I get a better digital cam.

Damn I havent done any dep pushups in a while. I never look forward to it

Lol, today was a bad day. The sled pulls looked decent, I’m trying to correct my body position.

//youtu.be/yyggtwHkFq4

//youtu.be/2JstflbAxuM

//youtu.be/Rb_44VJiUvk

Looks good man, any way you could slow mo those puppies?

How much weight are you using?

11lbs free weight
10-12lbs sled weight
+/- a couple lbs.

How heavy are your sled pulls?

I know when I do Them I have between 25-50 lbs. It looked like you were getting no real resistance.

LOL, I was getting plenty resistance, ask CF how much resistance you need. I’m good based on his advice. It’s stupid to use a lot of resistance when you are doing high vol pulls, we save the heavy stuff when the vol gets lower.

Well When I did that much weight the vol was low. Maybe 5 reps. I really dont do much sleds. I like to use my resistance cable. Forgot what its called. The one charlie use to use. I like it because the resistance is constant from start to finish and I can come out the blocks with it.

I’ve been using a range between 15-25 lbs so far.

I counted 9 steps to 10 yds, so I’d say that the weight is fairly effective. Unless 9 steps is normal for you, which I doubt.

You must be talking about the Isorobic Exerciser. How do you set yours up?

Yep thats it. At one of the tracks I train at there is a fence behind where I do starts at. I just tie it up behind my blocks. Do you have one?

No I don’t. I almost bought one at one time, but I realized that I wouldn’t be able to use it because all the tracks I train at don’t have a fence near them.

I agree, most people don’t look at the surface also.

Any thoughts on my training mate? I think as he cont to get stronger most of his issues will take care of themselves.

//youtu.be/9CBg0BvRQEU

//youtu.be/KAvwwBPhZ7o

Week 4:
Mon: 460 (Field Turf)
Warmup C
3x10 flat
3x10 push
3x20 high
4x20 efe
2x50 20/30
Texas 2x30
400 walk/jog bare foot
Ab circuit 1x20sec
pc 2x5x60, 2x4x65
cp 3x3x90
bs 5x5x80% of 5rm
weighted decline situps 3x10x50lbs
bike/stretch

Overall awesome first non sled speed workout; all the runs felt fast. I tweak a muscle in my back/rib cage area last week and it gave me some issues on the squats, hopefully it doesn’t hinder my training much longer, the weights overall felt easy which is exactly what I want from the weights this year.

Tue: 1200
Warmup A
ringo x5
4x300 5min
400 walk/jog
wille x8
bp 3x4
chest support rows 3x10
weight circuit A 2x10
body curls 3x5
bike/stretch

We had to speed things up this morning to beat the rain, overall things went well. I was a little rusty of the bench press since I didn’t push it in the acc block. Thursday controlled speed work session should be a beast!!!