Reactive Training Systems

TRON · Senior Member

RE: TRON's training log

TRON · Senior Member

Accumulation Block
Week 4... Session 2

Prehab/Rehab:
Lower Back\Hips mobility work
Scapular Pushups 3 sets x20
Shoulder Girdle stretching
Side Lying External Rotation 10 lbs 3 sets x10 each
Infraspinatus Activation with bands 2 sets x10

Neglected Muscles:
Decline Situps 2 sets x10
Fat Man Pull-ups 3 setsx10

Conditioning:
10 Minutes total, working up to heart rate of 130 bpm
3 rounds of circuit with 1 minute rest in between each round
50 lb barbell used for whole circuit

Circuit of...
bent over rows x8
upright rows x8
military press x8
good mornings x8
scissor squats x8
Squat + behind neck press x8
RDL's x8

Static Stretching:
20 min static stretching (5 min done at beginning with mobility work)

Contrast Methods:
Alternating Hot and Cold shower
Alternating Heat and Ice Packs

Total Training time (not including bathing): 60 Min

-- Edited by TRON at 16:36, 2008-12-30

TRON · Senior Member

Accumulation Block
Week 4... Session 3

Paused Bench + Doubled Light Band (purple)
- x3 \ 5% \ 8-9 rpe
- First time doing exercise so I am getting a baseline
- Wow did this ever feel awkward to do at first
- At least 200 lbs of tension at the top
225 x1 @10 (was not sure where I am on these)
180 x3 @8 (this would be 5% of 85% of my top)
180 x3 @8
180 x3 @8.5
180 x3 @9

Time: 15 Min

Deadlift With Belt
- x3 \ 5% \ 8-9 rpe
- Deadlifts were bad today
- Even though max shot down quite a bit today, I felt a lot healthier than I have in the past. I attribute this to lower back\hip mobility drills
- Oh well, sometimes you have to move back a step to go forward
545 x3 @8
585 x3 @10 (this set really moved my max down)
550 x3 @9 (5% of old max)

Time: 17 Min

Incline Press
- x4 \ 5% \ 8-9 rpe
- Small PR today but I think this is going up big next time
245 x4 @8
255 x4 @9 (Small PR on max)
240 x4 @8 (5%)
240 x4 @8.5
240 x4 @9

Time: 16 Min (medium Stress 20-22 Min)

Total Training time: 98 Min

TRON · Senior Member

Accumulation Block
Week 4... Session 4

Skipped my GPP yesterday as I had over-indulged on New Years Eve

3ct Pause Squat No Belt
- x3 \ 5% \ 8-9
- Good power in this movement
375 x3 @8
400 x3 @9 (small PR)
380 x3 @8 (5%)
380 x3 @8.5
380 x3 @9

Time: 18 Min

Floor Press
- x3 \ 5% \ 8-9
- First time doing exercise so I am getting a baseline
315 x3 @8
350 x3 @9
335 x3 @8 (5%)
335 x3 @8
335 x3 @8.5
335 x3 @9

Time: 18 Min

Manta Ray Olympic Squat No Belt
- x4 \ 5% \ 8-9
- Getting a baseline for this exercise
- Pretty damn sore in L5 joints for this movement today
- Pain more than fatigue was mostly limiting factor
- Going to hit the rehab hard this weekend
- Not too bad a day regardless
335 x4 @9
320 x4 @8 (5%)
320 x4 @8.5
320 x4 @9

Time: 15 Min

Total Training time: 99 Min

TRON · Senior Member

Accumulation Block
Week 5... Session 1

Reverse Band Squat (doubled mini) - no belt
- x3 \ 7% \ 8-9
- I think my technique was good today
500 x3 @8
535 x3 @9 (PR)
500 x3 @8 (7%)
500 x3 @8
500 x3 @8
500 x3 @9

Time: 24 Min

Paused Bench (pinkie on ring) + Mini
- x3 \ 7% \ 8-9
- Good increase in volume today on this exercise
- Due for PR next time around for sure
295 x3 @8
315 x3 @9
295 x3 @8 (7%)
295 x3 @8
295 x3 @8.5
295 x3 @9

Time: 22 Min

RDL - no belt, used straps
- x10 \ 7% \ 8-9
- To be kind to my lower back injury I did not go for any type of fatigue
- I found out I have a lot more room on this exercise weight wise today
335 x10 @8
350 x10 @8 (PR)
325 x10 @8 (7%)

Time: 11 Min

Total Training time: 97 Min

TRON · Senior Member

Accumulation Block
Week 5... Session 2

Static Stretching:
15 min static stretching

Passive Recovery:
Rolling on tennis balls for
Lower Back
Glutes

Prehab/Rehab:
- Side Lying External Rotation 10 lbs 3 sets x10 each
- Shoulder Girdle Stretching
- Front Bridges on SWISS Ball 60 seconds
- Rear Bridges on SWISS Ball 60 seconds
- Improvised Ab Wheel 2 sets x 10
- Landmines: Olympic Bar + 5 lbs 2 sets x10

Neglected Muscles:
Fat Man Pull-ups 2 sets x 10

Conditioning:
12 Minutes total, working up to heart rate of 130 - 155 bpm
4 rounds of circuit with 1 minute rest in between each round
50 lb barbell used for whole circuit

Circuit of...
bent over rows x8
upright rows x8
military press x8
good mornings x8
scissor squats x8
Squat + behind neck press x8
RDL's x8

Total Training time: 53 Min

TRON · Senior Member

Accumulation Block
Week 5... Session 3

Paused Bench + Doubled Light Band (purple)
- x3 \ 7% \ 8-9
- Man am I tired today
- At bit more than 200 lbs of tension at the top
180 x3 @8
195 x3 @9 (PR)
180 x3 @8 (7%)
180 x3 @8
180 x3 @8.5
180 x3 @9

Time: 20 Min

Deadlift With Belt
- x3 \ 7% \ 8-9
- Whew, much better than last week
- Going to have to ice and heat the lower back hard tonight
- I feel like I have the lower back of a 90 year old man LOL
585 x3 @9 (PR)
545 x3 @8 (7%)
545 x3 @8
545 x3 @9

Time: 22 Min

J.M. Press
- x6 \ 7% \ 8-9
230 x6 @8
245 x6 @9 (PR)
230 x6 @8 (7%)
230 x6 @8
230 x6 @8
230 x6 @9

Time: 20 Min

Total Training time: 110 Min

TRON · Senior Member

Accumulation Block
Week 5... Session 4

Snow Removal
10 Min Morning
40 Min Afternoon

Static Stretching:
15 min static stretching

Passive Recovery:
Rolling on tennis balls for
Lower Back

Prehab/Rehab:
- Side Lying External Rotation 10 lbs 3 sets x10 each
- Front Bridges on SWISS Ball 60 seconds
- Rear Bridges on SWISS Ball 60 seconds

Neglected Muscles:
Fat Man Pull-ups 2 sets x 10

Conditioning:
12 Minutes total, working up to heart rate of 130 - 155 bpm
4 rounds of circuit with 1 minute rest in between each round
50 lb barbell used for whole circuit

Circuit of...
bent over rows x8
upright rows x8
military press x8
good mornings x8
scissor squats x8
Squat + behind neck press x8
RDL's x8

Total Training time (not including snow removal): 51 Min

TRON · Senior Member

Accumulation Block
Week 5... Session 5

3ct Pause Squat No Belt
- x4 \ 7% \ 8-9
- Pretty stiff today with a lot of back spasm in between sets
- If I was not as stiff I would have been able to do more volume
- Solid reps today
365 x4 @8
380 x4 @9 (PR)
355 x4 @8 (7%)
355 x4 @9

Time: 15 Min

Floor Press
- x4 \ 7% \ 8-9
- For some reason my forearms are very achy today and it is quite distracting.
315 x4 @8
335 x4 @9 (PR)
310 x4 @8 (7%)
310 x4 @8
310 x4 @8
310 x4 @9

Time: 21 Min

Zercher Squat No Belt
- x6 \ 7% \ 8-9 rpe
- I touch the bar to my legs with my feet out wide.
- My regular squat is very narrow, so this might help me move it out a bit
310 x6 @8
335 x6 @9 (PR)
310 x6 @8 (7%)
310 x6 @9

Time: 14 Min

Total Training time: 92 Min

-- Edited by TRON at 23:31, 2009-01-09

TRON · Senior Member

Transition Week
Low Stress

Squat against + Green + Purple - no belt
- x4 \ 3% \ 8-9
- Approximately 200 lbs of band tension at top
- Pretty smooth sailing
370 x4 @8
390 x4 @9 (PR)
380 x4 @8 (3%)
380 x4 @9

Time: 15 Min

Paused Bench (pinkie on ring) + Mini
- x4 \ 3% \ 8-9
-Hit my 9 on 3% a bit early, but the PR set felt really good
285 x4 @8
300 x4 @9 (PR)
290 x4 @9 (3%)

Time: 9 Min

RDL - no belt, used straps
- x8 \ 3% \ 8-9
- These feel better all the time
360 x8 @8
375 x8 @8.5 (PR)
365 x8 @8 (3%)
365 x8 @9

Time: 12 Min

Total Training time: 78 Min

TRON · Senior Member

Transition Week... Day 2
GPP

Static Stretching:
20 min static stretching

Prehab/Rehab:
- Scapular Push Ups 3 sets x20
- External Rotation Stretching
- Side Lying External Rotation 10 lbs 3 sets x10 each
- Infraspinatus Activation with mini bands 2 sets x 10

Neglected Muscles:
Decline Sit-Ups 2x10
Fat Man Pull-ups 3 sets x 10

Conditioning:
10 Minutes total, working up to heart rate of 105 - 130 bpm
3 rounds of circuit with 1 minute rest in between each round
50 lb barbell used for whole circuit

Circuit of...
bent over rows x8
upright rows x8
military press x8
good mornings x8
scissor squats x8
Squat + behind neck press x8
RDL's x8

Passive Recovery:
20 min whirlpool tub @ 106->111 F
Cold Shower
Alternating Heat and Ice Packs

Total Training time (not including passive recovery): 51 Min

TRON · Senior Member

Transition Week... Day 3
Low Stress

Paused Bench + Doubled Light Band (purple)
- x4\ 3% \ 8-9
- Over 200 lbs of band tension
- Had a goofy time trying to set up the bands today LOL
- I had a doubled band shoot a dumbbell into the atmosphere today LOL
175 x4 @8
185 x4 @9 (PR)
180 x4 @9 (3%)

Time: 9 Min

Deadlift With Belt
- x4\ 3% \ 8-9
- Feeling healthier today, not really any spasms
- Too lazy to use chalk my first work set and grip got greasy enough to be distracting
- I am able to place my belt in just the right spot over my injury
555 x4 @9 (PR)
540 x4 @8 (3%)
540 x4 @9

Time: 15 Min

Incline Press
- x6\ 3% \ 8-9
- Really ran out of gas on last set
225 x6 @8
245 x6 @9 (PR)
240 x6 @10 (3%)

Time: 10 Min

Total Training time: 76 Min

TRON · Senior Member

Transition Week... Day 4
GPP

Static Stretching:
20 min static stretching

Prehab/Rehab:
- Scapular Push Ups 3 sets x20
- External Rotation Stretching
- Side Lying External Rotation 10 lbs 3 sets x10 each
- Infraspinatus Activation with mini bands 2 sets x 10

Neglected Muscles:
Decline Sit-Ups 2x10
Fat Man Pull-ups 3 sets x 10

Conditioning:
10 Minutes total, working up to heart rate of 105 - 130 bpm
3 rounds of circuit with 1 minute rest in between each round
50 lb barbell used for whole circuit

Circuit of...
bent over rows x8
upright rows x8
military press x8
good mornings x8
scissor squats x8
Squat + behind neck press x8
RDL's x8

Passive Recovery:
20 min whirlpool tub @ 102->109 F
Cold Shower
Alternating Heat and Ice Packs

Total Training time (not including passive recovery): 46 Min

TRON · Senior Member

Transition Week... Day 5
Low Stress

Squat No Belt
- x4\ 3% \ 8-9
- Felt very weird in the transition from down to up
- For every rep my technique consisted of: squat to parallel->pause a bit->break parallel->pause a bit->squat the weight up
- This slightly takes my max down by 2 lbs but I do not think it is a problem
- Careful of back but no spasms (think I really could be healing a bit)
440 x4 @8
455 x4 @9
440 x4 @8 (3%)
440 x4 @9

Time: 16 Min

Floor Press
- x4\ 3% \ 8-9
325 x4 @8
340 x4 @9 (PR)
330 x4 @8 (3%)
330 x4 @9.5

Time: 15 Min

Lunges No Belt
- x6\ 3% \ 8-9
- Technique really improved over last time I did this
170 x6 @8
180 x6 @9 (PR)
175 x6 @9 (3%)

Time: 11 Min

Total Training time: 77 Min (not including grip work)

Grip Work
Captains of Crush Grippers
#2 Gripper 13 sets of 1 (each hand)
#1 Gripper 1 sets of static hold for 13 seconds (each hand)
#1 Gripper 1 set of 20 each hand

-- Edited by TRON at 23:19, 2009-01-16

TRON · Senior Member

Transmutation Block
Week 1... Session 1

Suited Squat (Loose): With Belt: No Wraps
- x2 / 5% / 8-9
- Setting a baseline today
- Squat Suit used is one size bigger than meet suit
- Technique was really good with lots of speed every single rep
- Not breaking parallel yet but I figure I am getting close
545 x2 @8
575 x2 @9
545 x2 @8 (5%)
545 x2 @8
545 x2 @8
545 x2 @9

Time: 23 Min

Paused Competition Raw Bench
- x2 / 5% / 8-9
- Setting a baseline today
- Everything pretty solid, will definitely go up next time
325 x2 @8
345 x2 @9
330 x2 @8 (5%)
330 x2 @8
330 x2 @8
330 x2 @9

Time: 20 Min

Seated Zercher Goodmornings
- Setting a baseline today
- x7 / 5% / 8-9
185 x7 @8
190 x7 @9
180 x7 @8 (5%)
180 x7 @8

Time: 13 Min

Total Training time: 102 Min

-- Edited by TRON at 23:59, 2009-01-19