Reactive Training Systems

Mike Bartos · Member

RE: Brian's Training Log

Mike Bartos · Member

Now that I think of it you should just come pull with us tomorrow! We are pulling for heavy singles. If you are interested we will be there at 4.

briangodsen · Senior Member

If you guys wouldn't mind waiting till 4:15-4:20 I will definately pull with you tomorrow.

briangodsen · Senior Member

7/10/2008

Deadlift
135 for 3
245 for 2
335 for 2
425 for 1
515 for 1

A lack of warm ups combined with squatting 2 days ago certainly wasn't advantageous for my deadlift, but it was good to be back lifting with Mike and Wade.

Reverse Hypers
4 plates for 1000000

I probably did about 6-8 sets throughout the workout because my back was so sore/tight.

"Speed" pulls on JS platform against doubled monster minis
135 for 3
135 for 3
185 for 2
185 for 2
185 for 2

I use the term "speed" loosely because the lockout on these was very slow. I don't think I've ever done speed pulls against the monster minis before.

Low box squat
135 for 2
225 for 2
225 for 2
275 for 2

I haven't box squatted in a while, let alone low box. It was a sad moment in my life. Hip strength/flexability was terrible. I had absolutely nothing coming off the box. As soon as I dipped below parallel and sat on that box, it was like I was glued there. Good news is I see lots more of these in my future.

Decline sit ups
bw+25 for 3 sets of 10 reps

Wade had a pretty good day pulling 605. Not too shabby for the big man. Mike on the other hand was about 2 steps from jumping off a cliff after missing 750, but we all know he has it in him. Mike, you better not stop posting again for 3 weeks just because you missed one lift.

briangodsen · Senior Member

7/11/2008

Bench - 2 Board
135 + 120lbs chain for 3 reps
185 + 120lbs chain for 3 reps
205 + 120lbs chain for 2 reps
225 + 120lbs chain for 1 rep
245 + 120lbs chain for 1 rep
265 + 120lbs chain for 1 rep
275 + 120lbs chain for 1 rep

Today was a welcome surprise after underperforming in the squat and deadlift this week. I haven't done any flat pressing of any kind in 6 weeks so I'll take what I can get. The chains only half deloaded, so at the bottom, I was still looking at 335 off a 2 board, which would tie my PR for that, and the 395 at the top felt solid. It's funny, but this is the second time I've taken a long break from flat pressing due to injury, only to come back and set a PR on the first day. I think I can use this information to better structure my bench workouts.

DB Bench
80 for 10 reps
85 for 10 reps
90 for 10 reps
95 for 10 reps

Tate press
30 for 10
35 for 10
40 for 10
45 for 10

Band push downs
Light band for 25
Light+mini band for 12
Light band for 30

1 Arm DB rows
100 for 10
150 for 10
200 for 3

Pull downs
90 for 10
180 for 10
230 for 7

Decline sit up
bw+ 25 for 3 sets of 10 reps

briangodsen · Senior Member

7/13/2008

Chest supported rows
2 plates for 10 reps
4 plates for 10 reps
6 plates for 10 reps

Close grip pull downs
60 for 3 sets of 10 reps

Wide grip pull downs
2 plates for 10 reps
2 plates & quarters for 2 sets of 10 reps

Rack pulls just below the knee against monster minis
135 for 3 reps
225 for 3 reps
315 for 2 reps
405 for 1 reps
455 for 1 rep
495 for 1 rep

Saftey bar low box squats
135 for 5 reps
185 for 5 reps
205 for 5 reps

Doooooone. Tweaked my lat doing the deadlift and then really jacked it up doing the squats. Feels like someone is driving a railroad spike into my right lat/spinal erector. Not a bad day though. Mike pulled 705 plus the monster minis. I thought the bar was going to snap. Time to stretch.

briangodsen · Senior Member

7/15/2008

Bench against minis
worked up to 235 for 3

Floor press with fat bar
worked up to 285 for 5

Seated DB press
60s for 10 reps
65s for 7 reps
70s for 6 reps
75s for 5 reps

DB tricep extensions
worked up to 40s for 10

Push downs
worked up to 60lbs + mini for 12

Chest supported rows
worked up to 6 plates for 10

DB shrugs
worked up to 100s for 20

Pretty happy with the way things went today, considering my lat is still not 100%. Felt a hell of alot better than it did on Sunday night though. Not sure if I'll be able to deadlift on thursday, but as they say, you won't know unless you try.

briangodsen · Senior Member

7/17/2008

Low box squat against avg bands.
Did 6 sets of 2 reps with 225 then
worked up to 315 for 2 reps.

Sumo deadlift.
Did 6 singles at 405.

Ukrainian deadlift.
Did 3 sets of 20 reps with 3 plates.

Reverse Hyper
2 sets of 10 reps with 6 plates.

I was glad I was able to pull without pain today. This was the first time pulling sumo in a long time. The Ukrainian deadlifts were a first. Really works your glutes, hips, and inner thigh. I was pretty much spent after these.

briangodsen · Senior Member

7/18/2008

Dish-towel bench.
Worked up to 325 for 1.
Wanted to get a double with this
but I couldn't stay tight for 2 reps.

Bench with kettle bells hanging from mini bands
Worked up to 195 + two 35lb kettle bells for 6 reps

Kettle bell tricep extension
Worked up to 35lb kettle bells + mini band behind back

Pull downs
Worked up to 230 for 6 reps

Kettle bell side raises
Worked up to 20lb kettle bells + micro band for 8 reps

This was an interesting workout to say the least. The dish-towel bench consisted of taking a used dish towel, rolling it up, and sticking it under your shirt. It was maybe 2 inches in diameter, and when compressed, took off about .001 inches from your normal bench. The kettle bell bench with the mini bands was just an excuse to use the new kettle bells that we got. Still, I don't think I've ever benched 265lbs for 6 reps, let alone with 70 pounds coming from swinging kettle bells. Must be the magic of the bells.

briangodsen · Senior Member

7/20/2008

Low box squat plus 80lbs of chain.
Worked up to 345 for 3 reps.

I was still sore as **** from the Ukrainian deadlifts so that was all she wrote. Mike on the other hand did 555 + the chains for a nice raw single.

Good mornings plus 80 lbs of chain.
Worked up to 2 sets of 5 reps with 225.

I almost forgot, we did a bunch of lat/back work before we started all this:

One arm chest supported rows.
Worked up to 3 plates & a quarter for 10 reps.

Pull downs
Worked up to 3 sets of 10 reps with 180.

Dragged the sled a little as well.

briangodsen · Senior Member

7/22/2008

Seated Bench.
Did a few sets of 2 with 175, 185, and 195
then worked up to a single with 205.

Incline DB bench.
3 sets of 10 reps with 80s

One arm DB rows
3 sets of 10 reps with 100s

Various grip chin ups
bw for 3 sets of 10 reps

Dips
bw for 3 sets of 25 reps

Push downs
3 sets of 10 reps with 50lbs

Band pull aparts
3 sets of 20 reps with light band

Sit ups
bw for 3 sets of 20 reps

I was really pressed for time today so I tried to keep the pace fast. Total training time was only 45 min, so I had quite a pump going. I was a little disappointed with the seated press, as I thought I might go for 225, but after 205, I knew it wasn't in the cards. Felt good to take a break from flat pressing though.

briangodsen · Senior Member

7/24/2008

Squat off low box against avg bands.
Did 6 doubles at 275 then worked up to a double at 365.

Sumo speed pulls.
Did a bunch of singles at 415.

Had to leave for a meeting after this. It's been a pretty busy week, so hopefully next week things will be back to normal. Made a 50lb jump in the squats from before, but I was probably sandbaggin' it last week. When you train with big ogres, that's what you have to do.

briangodsen · Senior Member

7/25/2008

Bench (towel).
Worked up to 300 for 3 reps.

Bench with 35lb kettle bells hanging on minis.
3 sets of 10 reps with 135.

Decline skull crushers.
105 for 3 sets of 8 reps.

Face pulls.
50 lbs for 3 sets of 20 reps.

Hammer curls.
40s for 3 sets of 10 reps.

Decline sit ups.
bw + 25 for 3 sets of 12 reps.

Not a bad day. I think the bench might be a PR. Still felt as sore and loose as a drunkin prostitute. I need to lay off the flat pressing for a bit and do more incline and overhead work with lighter weights.

-- Edited by briangodsen at 18:17, 2008-12-19

briangodsen · Senior Member

7/27/2008

Sumo pulls against doubled minis.
Worked up to 365 for 1 rep.

Low box squat with Saftey Squat Bar.
Worked up to 275 for 5 reps.

Wide grip swiss bar pull downs.
Worked up to 210 for 10 reps.

Close grip standing pull downs.
Worked up to 100 for 10 reps.

Called it a day so I could drive home for a little birthday celebration. No more Junior division for me.

briangodsen · Senior Member

7/29/2008

Incline Bench.
185 for 5 reps.
Stopped there because my shoulder was hurting.

Seated DB press with neutral grip.
Worked up to 60s for 10 reps and 65s for 7 reps.

Bent over rows.
200 for 3 sets of 10 reps.

Standing band rows.
Light bands for 3 sets of 20 reps.

Band push downs.
Light bands for 3 sets of 20 reps.

Side raises.
20lb kettle bells for 3 sets of 10 reps.

Decline sit ups.
bw+25 for 3 sets of 12 reps.

Incline hurt like hell so I scratched it since the only reason I was doing it was to give my body a break. 2 steps forward, 1 step backwards.