Reactive Training Systems

God this was awful

Raw Squat (sets x reps)
60%-240-4
70%-280-3
75%-300x2x3@7-8
80%-315x3x2@8
87%-345-2@9
-2@9
-2@9
-2@9
-2@9-10
-2@9
-2@10
-1@9 (5% fatigue)
-1@9-10
-1@9-10


D-Bell Fly

55x4x6


Lunges

135-4
155-4@8
155-4@8
155-4@8


This was less than a 2 hour workout but it was still exhausting. I'm still thinking about modifying this program, I just don't feel great about some of the things I'm doing. I need better justification.

Test week

Competition Bench

87%-380-3@8 no touch (2inchs)
90%-390-1@8
1@8
1@8-9
95%-415-1@8 (the extra weight really helped, considered calling this a 7-8 but not sure I believe it)
1@9

Conventional Rack Pull
315x5x4 @6-7

ran out of time

I'm running my test weeks slightly different that I have in the past. Its two weeks till Tri-Service assuming that it happens but I'm doubting it at this point (Bates....)
By not pushing to 100% I think I'll get better cns recovery going into the meet. In additon it hitting 95% for more than one set gives me confidence in my opener, which I'll probably pick around 405. The math comes out to an awaiting pr of around 460, so if 405 and 430 look good I might give it a run.

On a side note if anyone is following my log and can tell me why my bench is sky rocketing but my squat isn't I'd like your thoughts

Training Suit Squat w/wraps
warmups
485-2@8
505-1@8
-1@8
525-1@8-9

all wraps were medium at best

Out of time

I got to the gym late and spent too long warming up, not to mention I was teaching a new guy how to wrap so there were several start overs. Total training time was under an hour had alot more to do but mandatory breakfast is a b#tch. Despite the injury I seem to be on track for a 600+ squat soon.
Oh and I tried out a wider stance with noticeable results and better stability, I'm going to stay with it until I convince myself otherwise.

-- Edited by Nick U at 04:27, 2008-10-23

Nick U wrote:

---

I bought some Metal wraps. When they showed up I realized that they were 2.5 meters instead of the IPF legal 2 meters. I hate sending crap back so I cut off a half meter from each one, had the tailor shop stich up the ends. I was able to make the extra material into wrist wraps, the tailor shop took one of my old wrist wraps as an example and did it for only 10 buck including velcro and elastic material. Not too bad a solution, but I hope I don't run into problems at my next equipment check.

---

Good idea, not sure I would of thought of that, doesn't seem like you'll have any problems unless you miscalculated the length.

Borrowed from IPF Rulebook...

Wraps

Only wraps of one ply commercially woven elastic that is covered with polyester, cotton or a combination of both materials or medical crepe are permitted.

 

Wrists

1.       Wrists wraps shall not exceed 1 m. in length and 8 cm in width. Any sleeves, and velcro patches / tabs for securing must be incorporated within the one meter length. A loop may be attached as an aid to securing. The loop shall not be over the thumb or fingers during the actual lift.

2.       Standard commercial sweat bands may be worn, not exceeding 12 cm in width. A combination of wrist wraps and sweat bands is not allowed.

3.       A wrist covering shall not extend beyond 10 cm above and 2 cm below the center of the wrist joint

        and shall not exceed a covering width of 12 cm.

 

Knees

4.       Wraps not exceeding 2 m in length and 8 cm in width may be used. A knee wrap shall not extend beyond 15 cm above and 15 cm below the centre of the knee joint and shall not exceed a total covering width of 30 cm. Alternatively, an elasticised knee cap supporter not exceeding 30 cm in length may be worn. Knee sleeves 30 cm in length are also legal and the medical/surgical sleeves is also an option. A combination of the two is strictly forbidden.         Neoprene may be synthetic rubber but is only acceptable in the knee sleeve.

5.       Wraps shall not be in contact with the socks or lifting suit.

6.       Wraps shall not be used elsewhere on the body.

thanks, that sets my mind at ease

BORROW A CAMERA!!!

Just kidding. I would like to see some video, though!

Ok I'm catching up here, this first one posted is the end of my test week at 95% and the rest are the workouts from my mid week between the meet and testing the week is 87%

end of test week

Med grip bench

87%-310-2@8
90%-320-1@8-9
1@9ish
1@9

335-1@9-10 (fatigued and stoppping)

Equipped Dd

390-2@8 raw
455-1@8
455-1@8

480-1@9
480-1@9
480-1@9
480-1@9 (as my groove improves on the conventional they seem to be gettin easier)

Back Cycle


It always amazes me how exhausted a test week even at 95% can be. I don't know why I ever use to do it the week before the meet. It just doesn't work for me, but I guess that's one of the things that different for every lifter and you have to learn.



Recovery maintenance week

Suit squat

405-1 raw
75%-405-3@8 suit
405-3
80%-425-2@8
-2@
450-2@8
2@8-9
2@8-9

Floor Press
225-6x4

Rack Pull 2" below knees

405 1@9 x4


really feeling beat up this week, last week was a drain on the CNS like it should have been



Shirt Bench

315-1@7-8 raw
345-3 (no touch)
-3 (no touch)
365-2
-2 @8ish
385-1@8
(smoked)


Wide stance squat

285-6x4

D-bell Fly

50s 8x4

Shirt work sure does suck when you are feeling beat up.