Reactive Training Systems

Grant Gavran · Senior Member

RE: Grants Training Log

Grant Gavran · Senior Member

Monday

2sec Pause Squat: 70-80%, 4-5 sets @8-9, 20 min
- 295x4@8.5
- 305x4@8.75
- 315x4@9 - PR
- 315x2@8
- 275x3@8 (22min)

2sec Iso Mio Bench: 70-80%, 4-5 sets @8-9, 20 min
- 225x4@8
- 240x4@9 - PR
- 240x3@9
- 225x4@9 (20min)

Lunges: 3-4x8 @8-9, 20 min
- 135x8@8
- 145x8@8.5 - PR
- 145x8@8.5 (20min)

-Total Training Time: 80min
-2sec Pause Squat: I threw this in here to work on my arch and my depth. I was able to keep these a lot more upright then i did last time i did these. My back was destroyed after holding this arch for 2 seconds 4 times and thats what i designed it for. However i am coming down crooked which killed me during the meet missing those squats on depth 2-1 and i really need to learn how to fix that. Squats got more problems then the middle east.
-2sec Iso Mio Bench: This was a good PR and im not really sure how this is gonna help my bench but i figure its worth a whirl to give it a try on this off season cycle. I just did 4 sets to save a little chest for tomorrow.
-Lunges: The numbers on the lunges were pretty decent for me today. The were pretty hard and i have no idea how to judge them on the RPE scale. I did have one problem with these lunges or split squats. Since i was not coming down even by back was getting a little twisted so next week im gonna put the bar in a different spot on my back.

Grant Gavran · Senior Member

Friday

JM Press: (3-4 sets x5 @7-8, 20min)
- 135x5@7.5
- 135x5@7.5
- 145x5@7.5
- 145x5@7 (18min)

Sumo Deadlift: (3-4 sets x5 @7-8, 20min)
- 315x5@7.5
- 315x5@7.5
- 315x5@8 (15min)

Upright Rows: (3 sets x6 @7-8, 20min)
- 95x6@7.5
- 105x6@8
- 105x6@8 (12min)

Again just trying some different stuff today. Hadnt done JM press in years and i did it right and kinda liked it, really tough on the triceps. I guy at the gym who placed at collegiates in 2002 did them a lot with Jason Beck at Slippery Rock told me to give them a whirl so i did and i may try them again soon for assistance. The sumos were not bad, the hardest part here was getting the damn weight off the floor, i am needing more and more help on that with conventional now. Upright rows, im not really sure if this is the upper back work i wanted. I think high pulls or something may be better. Im gonna plan out my next cycle this weekend.

Grant Gavran · Senior Member

Thursday

Front Squat: (3-4 sets x5 @7-8, 20min)
- 185x5@7
- 205x5@8
- 205x5@8 (15min)

3 sec Pause Bench: (3-4 sets x5 @7-8, 20min)
- 225x5@8
- 225x5@8
- 225x5@8 (15min)

Back Extensions: (3 sets x8 @7-8, 20min)
- 290x8@7
- 305x8@7.5
- 305x8@8 (12min)

Weighted Situps behind back
- 3x8x45

I just tried some things today to see what i liked for my off season cycle. I do like what the front squats do to me, and changing to higher reps was nice for a little change. The 3 sec pause benches were ok, i dont know how much they really help me. I was never able to stay tight under the bar, but they were tough. Back extensions were just back extensions nothing to tough. I need to do abs more often, like i said before i need to do the extra workouts more often.

-- Edited by Grant Gavran at 22:45, 2008-06-20

Grant Gavran · Senior Member

Jr Nationals Meet

Squat
474 - miss, depth 2-1
474 - miss, depth 2-1
480 - good, 2-1 depth

Bench
314 - good
331 - good
342 - miss, maybe less than an inch from lockout

Deadlift
463 - good, easy
502 - good
529 - miss, just couldnt push those hips forward that last half inch

Total
1312

This meet really didnt go as i expected. It really didnt start off well getting my third attempt squat which was good that i got it but really pissed because all of the reps were so easy. Underwood saw my depth and said it was deep on my left side. I should have gotten the first one cause one of the reds on depth was from the front. I never got depth on the right side so maybe im going down crooked. My arch and form was great and so was the weight. On bench this was the first time i have gotten more than one bench. I was angry on how close the last attepmt was. I picked my bench attempts a lot better than i have in the past. Deadlift went really well till the last attempt. The first two moved quick. I wanted 524 but we decided to try 529 and it was the closest dl miss ever. I just couldnt throw those hips forward the last .5 inch and i was shaking like a madman all the way up. If i would have gone for the 524 i would have gotten it. I am right on the verge of having an awsome meet but this one was medicore at best. Its my best total but only by 5 kgs. And that previous was over a year ago. PISS.

I need to think about some things going into the next meet.

1. Pesky depth, i may have cut it high because i would have lost my arch. I thought they were good and so did a lot of other people in the crowd, guess im not high profile enough to get whites. Meh thats me just bitchin. On these next few weeks i wanna hit some low pause squats to really work on holding my arch at the low depth.
2. My bench shirt just got washed so it may fit tighter. I need to keep training on the low bench at home. The set up on the bench at the meet as awsome because it was much higher.
3. Deadlift i dont know what is wrong here this was the same weight i missed at collegiates and usually my dl moves.
4. Cant keep missing assistance work now i have time on wednesday and saturday to do this.
5. If i work my upper back more on those off days maybe it will be easier to hold my arch.
6. At the meet those guys were a lot bigger than me in my weight class (and shorter/less fat). I need to put on some weight and cut. I lost 3 lbs in a day with out really doing much at killeen so im pretty good at cutting. If i could get up to like 188+ and go to 181.8 i would be set.

Grant Gavran · Senior Member

Tuesday

Squat: 60-70%, 3 sets @7-8, 20 min
- 245x3@7
- 265x3@7
- 285x3@7 (10min)

Bench: 60-70%, 3 sets @7-8, 20 min
- 205x3@7
- 215x3@7
- 225x3@7 (12min)

Deadlift: 60-70%, 3 sets @7-8, 20 min
- 315x3@7
- 335x3@7
- 355x3@7 (12min)

-Total Training Time: 55min
-Not much to comment on today because it was my last deadload day before the meet. I think the three days rest will help. Things i want to comment on is the deadlifts were a little harder than i expected but im pretty sure its cause my back is sore from yesterday. I did have lots of speed on all my reps and the benches went the best on the day. Im ready to do this meet.

Mike Tuchscherer · Guru

Gimme a call when you get time.

Grant Gavran · Senior Member

Monday

Training Suit Squat +wraps: 70-80%, 3 sets @7-8, 20 min
- 405x3@7
- 405x3@7
- 425x3@7.5 (18min)

Training Shirt Bench: 70-80%, 3 sets @7-8, 20 min
- 275x3@7.5
- 285x3@8
- 275x3@7 (18min)

Training Suit Deadlift +belt: 70-80%, 3 sets @7-8, 20 min
- 375x3@7
- 395x3@7.5
- 405x3@7.5 (17min)

-Total Training Time: ?min
-Training Suit Squat +wraps: These were good but i was getting real tired from em so i dropped off the intensity on deadlift to save my back. The weight moved real easy which is good and i was making depth but there was one problem. I come up uneven and my one hip dips further than my other one. Its not illegal and it doesnt hurt me and i have seen people do it before i just dont know why.
-Training Shirt Bench: This sucked, i wasnt getting a set up at all because the bench was really slippy. This ment i couldnt get leg drive and which means when i did my but was in an awful position. My 9th rep on these was amazing so i finally figured it out at the end.
-Training Suit Deadlift +belt: These were good all of them were easy reps and i practiced getting down to the bar faster. I kept the weight kinda low so i could save my back more for the meet. Its the first thing to give out, but good stuff today. Im going to do one more workout tomorrow and call it quits till texas. I may warm up on thursday but nothing more than that.

Grant Gavran · Senior Member

Friday

Bench +90mm: 85-95%, 4-5 sets @8-9, 20 min
- 235x1@8
- 255x1@9 - PR
- 245x1@8.5
- 245x1@9
- 235x1@8.5 (20min)

Deadlift of 45lb plate: 85-95%, 4-5 sets @8-9, 20 min
- 405x1@8
- 430x1@8.5
- 445x1@9
- 405x1@8.25 (20min)

Military Press: 5-6x4 @8-9, 20 min
- 135x4@8
- 145x4@8.5
- 155x4@8.75
- 160x4@9 - PR
- 145x4@8 (20min)

-Total Training Time: 100min
-Bench +90mm: These were decent today and i hit a PR on them. After i stepped down from the 255 the reps got much easier due to the better set up and leg drive that i got but then they started to get hard again at around set 5 when i was fatigued.
-Deadlift of 45lb plate: This was ok. Tied what i hit two weeks ago when i did these. Eventually i need to get my legs more involved in my dl but that will have to wait. My back stayed in a good position but it was torched from yesterday.
-Military Press: These were good, i hit a 5 lb PR from 2 weeks ago. The biggest problem that i had was staying stable on my reps and im thinking about changing the shoes i wear on these to my safe shoes.

-- Edited by Grant Gavran at 00:06, 2008-06-07

Grant Gavran · Senior Member

Thursday

Squat: 85-95%, 4-5 sets @8-9, 20 min
- 360x1@8.5
- 380x1@9
- 390x1@9 - PR
- 365x1@8.5 (22min)

Bench: 75-85%, 5-6 sets @8-9, 20 min
- 255x3@8
- 275x3@8.75
- 275x2@8.75
- 275x2@9
- 255x3@8.5
- 255x3@8.5 (25min)

SLDL off 45lb plate: 5-6x4 @8-9, 20 min
- 335x4@8
- 360x4@8.5
- 375x4@9 - PR
- 345x4@8.5
- 335x4@8.5 (25min)

-Total Training Time: 116min
-Squat: This was ok today. Hit a small 5 lb PR on this and did so because i didnt have chains so i did raw squat. My form wasnt bad today but it was off and i dont know why. I really wanted to hit a 400 on this cause i never have officially raw squatted 400 but i know my max is over that. Anyways it wasnt terrible but i could have done better. It took a lot of energy to hold that arch on the 390 set, but the bar still moved nicely.
-Bench: The benches here still suck but it wasnt too terrible. I did the same thing two weeks ago and wanted to try and get up to 285 but i knew it wasnt there. My bench benefits a lot from more volume so i cranked up the number of sets. My raw bench made that like 20 lb jump in like 4 weeks last cycle but it has been staling as of late and im not sure why.
-SLDL off 45lb plate: 5 lb PR and i hit a good number of high working sets including a 5 lb PR at 375 which was pretty good for me. My hamstrings were hurting pretty bad and i hope that this is exactly what the doctor ordered for my deadlift cause my hamstrings have been the limiting factor. This 45lb plate was closer to the 100lb plate at school than the 45lb plates.

-- Edited by Grant Gavran at 21:45, 2008-06-05

Nick U · Senior Member

Grant Gavran · Senior Member

RE: Grants Training Log

Mike Tuchscherer · Guru

so it's a tight "ass wrap". That might be even worse.

Nick U · Senior Member

"tight ass" wraps,

Mike Tuchscherer · Guru

Why are you going to give him an ass wrap?