Reactive Training Systems

Grant Gavran · Senior Member

RE: Grants Training Log

Grant Gavran · Senior Member

Friday

2 Board Press: 80-90%, 5-6 sets @8-9, 20 min
- 290x2@8
- 315x2@8
- 330x2@9 - PR
- 320x2@8.75
- 315x2@9
- 315x2@9 (21min)

Sumo Deadlift: 80-90%, 5-6 sets @8-9, 20 min
- 370x2@8
- 395x2@8.5
- 410x2@9 - PR
- 410x1@9
- 405x1@9 (21min)

Incline (thumb from smooth) (possible lower incline angle): 4-5x5 @8-9, 20 min
- 200x5@8
- 220x5@8.5
- 235x5@9 - PR
- 220x5@9 (19min)

-Total Training Time: 85min
-2 Board Press: Big PR for me and 5 lbs over my goal weight. Like i said i did 331 in a shirt for my max at the last meet that i did. So it looks like i should be able to hit that raw very soon. All of the benches felt very strong and i am really happy with all the progress.
-Sumo Deadlift: This was a 5 lb PR but it was super taxing on me. These things felt like they took forever to get off the floor. I do better on these when i use a little more back so for the last two singles I tried to stay super upright and that was why they were harder. Anywho, my back was smoked as i was going into these so not bad.
-Incline (thumb from smooth): These were good, 5 lb PR but my shoulders were pretty destroyed going into them so i only hit 5 sets.

Grant Gavran · Senior Member

Ok thanks for all the words of encourgement. This was my last week of these exercises so im looking for some ne ones for next week. I was not pausing the deadlifts at the knee just getting there and setting it back down. I am trying to set the bar back down on the ground with an arch instead of just letting it drop like i used to. Brian Siders said this worked wonders for him so i decided to give it a shot.

Mike Tuchscherer · Guru

I'm just now getting caught up. I'll drop Barry a line soon.

Borge is right about the squats -- no big deal. Wide squats will be a general specific movement for your squat anyway. See how your regular squat is a few weeks after you go back to it before you scrap the wide ones.

Very nice job benching!

I'm going to give the DL to knee thing a try at some point. I've seen Eric Talmant do them and seen them in a lot of Sheiko programs. It looks interesting and I need another DL assist movement to work on. Are you pausing them at the knee like Eric does?

Nick U · Senior Member

Holy crap, way to go Toby, he's moving along well. Get him to start posting his logs. Barry still have the same phone number?

Borge Fagerli · Member

Not surprising, really: Wide squats hit the posterior chain hard - You did a DL movement on Tuesday - reps of 5 on DLs are very taxing, and doing multiple sets just adds to that obviously.

Strong benching!

Grant Gavran · Senior Member

Thursday

Wide Squat: 80-90%, 5-6 sets @8-9, 20 min
- 325x2@8
- 345x2@8.75
- 360x2@9 - PR
- 360x1@9
- 340x1@8.5
- 320x2@8 (21min)

Bench: 80-90%, 5-6 sets @8-9, 20 min
- 275x2@8
- 290x2@8.5
- 305x2@9 - PR
- 295x2@8.75
- 295x2@9
- 295x2@9 (23min)

Deadlift to Knee: 4-5x5 @8-9, 20 min
- 335x5@8
- 355x5@8.5
- 375x5@9 - PR
- 360x5@8.75 (20min)

-Total Training Time: 105min
-Wide Squats: I hit my goal and got a PR but i dont know how effective this movment was. I was loosing my balance really bad last week and i thought it was cause of the heel on my shoe so i switched shoes and it really didnt help either. Everything just kinda sucked and on top of that i dont know how depth was so crap. I could feel my legs working but i dont know if im going to do this movement again.
-Bench: This was amazing, the best benching i have ever done. That was my bench PR and this was the first time that i have ever done reps with over 300 lbs. Oh that and i hit 295x2@9 just two weeks ago so thats officially a 10 lb jump. I have gained three lbs since the meet and i dont want to just say thats why my bench is up but that has to be part of it cause this is the best i have ever benched.
-Deadlift to Knee: This was difficult again but i hit a PR so that was nice. My form was getting a little thrown off. The bottom of my arch was there and then there was this tumor like thing that was a muscle in my lower back sticking out and then the rest of my back was arched. Anyways still not bad, i just wish my deadlift was moving as much as my bench.

Grant Gavran · Senior Member

Wednesday

Weighted Situps Decline 45lb plate: 13       13        12
Weighted V-Ups (superset):           15x10 15x10  15x10

Bridge Front: 1min    1min
Bridge Side:    45sec   45sec
(superset)

-- Edited by Grant Gavran at 04:40, 2008-08-01

-- Edited by Grant Gavran at 04:41, 2008-08-01

Grant Gavran · Senior Member

Dude im working on Barry and Hainsfurther, but they are both in pilot training so they bitch about how hard their life is. Yeah it prolly sucks but when i do it instead of getting smashed on the weekends ill train. Both need phone calls from you guys to give them a push. Barry is almost there but im pretty sure he is embarrassed of his lifting and is afraid to try again. He choose basketball over lifting today. We almost had him. That and Toby squatted 485x2@10 with just a belt.

Nick U · Senior Member

got a meet happening on the 11th? LOL seriously though, whatever meet you pick let me know I'd love to come down and lift with the crew again, probably just take it easy and lift raw but hell it'd be fun. Did you tell Barry I'm just about to out bench him? Remind him that he has 40lbs on me, and he's still about to get owned.

Mike Tuchscherer · Guru

Sounds like a ****show. I want no part of it. (kidding)

Maybe you can get the whole crew trained up for a meet. It'll be just like the old days.

Grant Gavran · Senior Member

yeah man he said i was a positive influence. imagine that he was depressed when he saw what kinda number me and tobias were putting up. oh and i also saw adipose nick driving back from pilot training today. im gonna call him up too. its just a regular party out here.

Mike Tuchscherer · Guru

Maybe you can be a positive influence in his life. That would be a first for you.

Grant Gavran · Senior Member

yeah he is back to 240 though. He says he needs to get back into the basics because he has become something that he despised in the past. He even bought golf clubs.

Mike Tuchscherer · Guru

So is he still Starvin' Marvin?