RB34 Comeback Program

I’ve decided to start a training log on the forum and hope everyone gives me feedback along the way, so I can have a successful and healthy upcoming season.

For the past 5 months I have battle some major injuries (Groin and Achilles) and have gone against my doctor’s advice with having surgery.

For the past 8 weeks I have been during rehab/pre gpp work, mainly to get back in the groove of training and trying to develop general fitness/work capacity. As I list my training over the 8 weeks please remember I was not trying to develop strength/speed etc but solely getting back into the groove of training and increasing base fitness levels.

My GPP/SPP program will be based around CF GPP and SPP graphs while following a short to long approach.

Below you can see some of my past PR’s which are irrelevant because I’m sure I am far from these numbers at this time.

Height: 5’7
Weight: 197lbs (range from 197-210lbs)
55m: 6.52
100m: 10.88
Power clean: 345
Squat: 585
Bench press: 365

Week 1: No running:
Mon:
back squats 8x4x60
bench + bar row 8x4x60 8x3x155
hypers 3x10

Thur: was not able to attend training session.

Week 2: No running:

Mon:
bp 135x5/155x5185x5/205x5/225x5/245x5/265x5 275x5
db bp 2x15
tbar+face pull 3x12
shurg+curls 3x12
abs:

Wed: Lower back felt tight, had to cancel session.

Thur:
squats 4x3x255
ball bp 3x12
lat pd front+rear raises 3x12
db mil press+shrugs 3x12
bar curls+db tri ext 3x12
abs

Week 3: Run three times weekly:
Mon:
squats 4x3x275
bp 205x3/225x3/250x3/275x3/300x1/285-1
db bp 2x15
tbar+face pull 3x12
shurg+curls 3x12
abs:
Warmup A
800m run: See below
100 20 pushup
100 30 crunches
100 20 sq jumps
100 30 crunches
100 30mt climbers
100 20 pushup
100 20 sq jumps
100 30 crunches

Wed:
Warmup A
800m run

Thur:
squats 4x3x295
ball db bp 3x12
lat pd front+rear raises 3x12
lat raises+shrugs 3x12
bar curls+db tri ext 3x12
abs

Fri:
Warmup A
800m run

Week 4: Run three times weekly:
Mon:
squats 4x3x315
bp {singles}155/185/225/245/275/295/315
db bp 2x15
tbar+face pull 3x12
shurg+curls 3x12
abs:
Warmup A
800m runs

Wed:
Warmup A
800m run

Thur:
squats 4x3x335
db incline 3x12
lat pd front+rear raises 3x12
db mil press+shrugs 3x12
bar curls+db tri ext 3x12
abs

Fri:
Warmup A
800m runs

Week 5: Run three times weekly:
Mon: sore Ac joint
squats 4x3x355
cg bp 4x2x225
db row+seated pc 3x10
Warmup B
8x100

Wed:
box jumps 4x5
shoulder prehab 1x3
hpullups 4x8
db tri ext 4x10
db curls 4x10
Warmup B
800m runs

Fri:
squats 4x3x380
bp 4x2x275
lat pd under+face pulls 3x10
Warmup A
circuitx4 see below:
stride 100m follow by 8 push ups and 5 squat jumps; stride 50m follow by 8 push ups; stride 50m hold breath follow by 20abs.

Week 6: Run three times weekly:
Mon:
squats 4x3x380
bp 5x2x285
db row+seated pc 3x10
Warmup B
8x100

Wed:
box jumps 4x5
shoulder prehab 1x3
hpullups 4x8
db tri ext 4x10
db curls 4x10
Warmup B
800m runs

Thur Drop squats lower back is tight:
Warmup A
circuit x4

Rest: Fri/Sat/Sun/Mon/Tue {busy at work}

Week 7: Run three times weekly:
Wed:
Warmup A
8x100

Thur:
Warmup A
800m run

Sat:
Warmup A
circuit x4
Band squat jumps 3x5

Week 8: Run three times weekly:
Mon:
Warmup A
Band squat jumps 3x5
5x10 face down starts
3x10 push starts
MB throws x5

RB34, Is your 10.88 handtimed or FAT?

All times are FAT.

Welcome aboard RB34, glad to have you. May your stay here be enjoyable and worthwhile.

Rupert
CharlieFrancis.com

Thank you Rupert.

Last training session, before starting my GPP next Monday.

Wed:
Warmup A
hills: 2x5x10

09/01/08:

Wk 1 - Monday:
Warmup B
Sled pulls:
5x10/5x20/5x30
Mon: heavy
Bench press 3x10 185-205-215
Lat pd under 3x12
Invert row 3x12

Overall good first day, very tough but overall great start.

09/02/08
Tuesday: heavy
Back squats 3x10 225-275-295
Lunges 3x8x95
Rdl 3x12x185
Hypers 3x15x25

Another good day, wasn’t as diffcult as I thought.

My GPP will last 8 weeks

[b]Speed training volume:
Speed: 5830
Tempo: 19200
Ave speed session: 364
Ave tempo session: 1200

Strength training volume:
Total vol: 2680
Avg vol: 96[/b]

09/03/2008
Wednesday: 1000
Warmup A
OHB X6
squat throw x6
single hop x6
double hop x6
triple hop x6
10x100 rest 45sec

Overall good workout, glutes and hamstring are very sore. Felt sluggish during warm-up but things picked up with the MB drills. Finally got my new whey protein and dextrose, training shoes should be here soon.

09/04/2008:
Thursday: light
Bench press 3x10 185-195-205
Db incline 3x10
H Pullups 3x10
Front pds 3x12
Warmup B
Sled pull:
5x10/5x20/5x30

Probably should have cancel the training session because my hamstring and glutes were still very sore, since this was the first week of gpp I decided to roll with the session.

09/05/2008:
Friday: light
Hypers 3x15
Back squats 3x10 225-275-295
Db bulgarian squat 3x8
Rdl 3x12x185

Overall good session considering I was still very sore in my hamstrings, glutes and did metabolic testing before the session. I will wrap up the week tomorrow with mb/tempo work and hope to get over all the soreness.

you got power for sure, putting priority on the track, you should be able to get a nice drop into the mid 10second runs, possibly lower.

I’m weak as a kitten right now.

You should race tamfb.

Why don’t you race me.

I was watching Jet Li “the one” the other day and i’m not so sure that would be a good idea with all the wormholes and universe exploding and such.

09/06/2008
Sat: 800
Warmup A
acc 1 x6
acc 2 x6
4x200 rest 90s

Bring on week 2.

Week 2:
Mon: heavy
Bench press 3x10 195-205-215
lat pd front 3x12
Pullups 3x10
Warmup B
Sled pulls:
3x3x40 2/4m

Overall good day.

Tue: heavy
Back squats 3x10 275-295-315
Rdl 3x12x195
Lunges 3x8x95
Hypers 3x15x25

Felt strong on the squats, can’t wait to see how my legs feel on Wed.

Wed: 1000
Warmup A
OHB X6
squat throw x6
single hop x6
double hop x6
triple hop x6
10x100 rest 30s

No soreness in lower body, had to rush the session today.

Thur: light
Bench press 3x10 195-205-215
Db incline 3x10
Lat pd under 3x12
Chinups 3x10
Warmup B
Sled pulls:
3x3x40 2/4m

Very good workout, had to use cleats because the grass was wet.

Fri: light
Back squats 3x10 275-295-315
Rdl 3x12x195
Db bulgarian squat 3x8
Hypers 3x15

Overall good workout, will start to reduce the second training session intensity by 10%.

Sat: Rain all day, move training session to Sunday morning.

Sun: (AM) 800
Warmup A
acc 1 x6
acc 2 x6
4x200 rest 90s

Uncomfortable session because it was early in the morning and the grass was wet.

Ready for week 3, which should be very stressful over the next 7-9 days, I have to put 14-15hrs at work each day over this time period.