Reactive Training Systems

TRON · Senior Member

RE: TRON's training log

TRON · Senior Member

Transition Week... Session 3
GPP

Static Stretching:
15 min static stretching

Prehab/Rehab:
- Scapular Pushups 3 sets x20
- External Rotation Stretching
- Side Lying External Rotation 10 lbs 3 sets x10 each
- Infraspinatus activation with mini bands 2 sets x10

Neglected Muscles:
Fat Man Pull ups 3 sets x 10
Leg Raises 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
Adding Mini band flyes to circuit today
50 lb barbell used for whole circuit

Circuit of...
Mini band flyes x8
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:
Deep Tissue (Replaced with Contrast bath and shower today)

Total Training time (not including passive recovery): 50 Min

TRON · Senior Member

Transition Week... Session 4

Paused Competition Raw Bench
- x1 \ 5% \ 8-9
- Expected to have a bad day but it turned out well
- Very solid and very tight grip today
355 x1 @8
375 x1 @9 (PR)
355 x1 @8 (5%)
355 x1 @9

Time: 14 Min

Deadlift No Belt
- x4 \ 5% \ 8-9
- Getting a baseline today with not using belt
- Abs and hamstrings were very tight and tired coming into this
- Turned out very well
- Starting to re-gain some horsepower in my lower back
515 x4 @8
545 x4 @9
520 x4 @8 (5%)
520 x4 @9

Time: 15 Min

Incline Press
- x8\ 5% \ 8-9
- This really kicked my ass hard
- This exercise was pretty crappy today
- Self-destruct sequence on
220 x8 @8
230 x8 @10 (help me mother)
220 x7 @10 (momma, see what they done to your little boy)

Time: 11 Min

Total Training time: 72 Min

TRON · Senior Member

Transition Week... Session 5

Squat No Belt
- x4\ 5% \ 8-9
- First two sets I was a little bit on my toes in the hole, but corrected by sitting back more for the rest.
- Still a little slow in the transition in the hole, but this has improved alot
- Felt pretty strong
440 x4 @8
460 x4 @9 (PR)
440 x4 @8 (5%)
440 x4 @8
440 x4 @9

Time: 18 Min

Paused Bench (pinkie on ring) + Mini
- x4 \ 5% \ 8-9
- Good power
- Not using a crazy amount of band tension when I do these, but enough to notice
- I choke the band around the bar, loop them around two dumbbells, and then twist the bar a few times to tension the band around the bar.
290 x4 @8
305 x4 @9 (PR)
290 x4 @8 (5%)
290 x4 @9

Time: 15 Min

J.M. Press
- x6 \ 5% \ 8-9
235 x6 @8
255 x6 @9 (PR)
245 x6 @8 (5%)
245 x6 @8
245 x6 @9

Time: 17 Min

Total Training time: 88 Min

TRON · Senior Member

Realization Block (At Least I think - I will have to clarify with Mike)
Week 1... Day 1

Ordered a Fire wire card today for my pc so I can upload some video to you tube

Suited Squat (Loose), With Belt, No Wraps
- x3 \ 3% \ 8-9
- Squat Suit used is one size bigger than meet suit
- Best technique and actually good depth finally, I wish I videod this
- Love the looser suit!
535 x3 @8
555 x3 @8
575 x3 @9(PR)
555 x3 @8 (3%)
555 x3 @9

Time: 20 Min

Paused Competition Raw Bench
- x3 \ 3% \ 8-9
- No tightness in upper body whatsoever
- Chest does not recover as well as other body parts for me
- This was a tough one today
315 x3 @8
340 x3 @9.25 (a little too hard to be a 9)
330 x3 @8.5 (3%)
330 x3 @9.5

Time: 14 Min

J.M. Press
- x4 \ 3% \ 8-9
- I do this as a combo Tricep press\extension, over my neck\face
265 x4 @8
280 x4 @9 (PR)
270 x4 @8 (3%)
270 x4 @9

Time: 12 Min

Total Training time: 89 Min

TRON · Senior Member

Realization Block
Week 1... Day 2

Suited Deadlift (Loose) With Belt
- x3 \ 3% \ 8-9
- Deadlift Suit used is one size bigger than meet suit (Max Dl)
- Felt pretty strong on my set of 605
- Maybe could have taken longer rests and went for more volume, but this is good too I think.
565 x3 @8
605 x3 @9 (PR)
585 x3 @9 (3%)

Time: 11 Min

Paused Bench + Doubled Light Band (purple)
- x3 \ 3% \ 8-9
- Over 200 lbs of band tension
- Love the exercise but hate setting it up
- Actually felt pretty solid today
190 x3 @8
205 x3 @9 (PR)
200 x3 @9 (3%)

Time: 8 Min

Zercher Squat No Belt
- x4 \ 3% \ 8-9
- Wide stance, touch bar to legs
350 x4 @8
365 x4 @9 (PR)
355 x4 @9 (3%)

Time: 8 Min

Total Training time: 90 Min

TRON · Senior Member

Realization Block
Week 1... Day 3
GPP

Static Stretching:
20 min static stretching

Prehab/Rehab:
- Side Lying External Rotation 10 lbs 3 sets x10 each
- External Rotation Stretching
- Spinal Traction: Front and Back Bridges on Swiss Ball
- Infraspinatus activation with mini bands 2 sets x10
- Improvised Ab Wheel 2 sets x10
- Landmine: Olympic Bar 2 sets x10

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

Conditioning:
None - yippie

Passive Recovery:
- Deep Tissue: Rolling on Hockey Balls for lower back and Glutes
- 20 min whirlpool tub @ 106->111 F
- Cold Shower
- Alternating Heat and Ice Packs

Total Training time (not including passive recovery): 47 Min

TRON · Senior Member

Realization Block
Week 1... Day 4

- Very unmotivated today. It has been a trend this week that I have not been able to do a lot of volume. Hopefully I can rally tomorrow for some good squats.

Paused Shirted Bench (Loose)
- x3 \ 3% \ 8-9
- Shirt used is one size too big and really broken in.
- This actually could have been a PR today but I am choosing to err on the side of conservatism
- Was pausing way too long on the bottom for my own good, dont know why
- After the first rep I would get flat backed and loose shouldered
385 x3 @8
410 x3 @9.25
400 x3 @9 (3%)

Time: 11 Min

Deadlift No Belt
- x3 \ 3% \ 8-9
- Felt a bit like a S**t sandwich with cheese today, but in hindsight things went not so bad considering I deadlifted 2 days ago.
545 x3 @8
580 x3 @9 (mini PR)
565 x3 @9 (3%)

Time: 12 Min

Incline Press
- x6 \ 3% \ 8-9
- YEARRRGGHHH my nemesis, the despicable incline press
235 x6 @8
245 x6 @9
240 x5 @10 (this set snuck up on me and kicked me in the pills from behind)

Time: 10 Min

Total Training time: 72 Min

TRON · Senior Member

Realization Block
Week 1... Day 5

- A good dose of Rockstar Energy Drink and Viking Death Metal on the way home from work helped get my head in the right place

Squat No Belt
- x3 \ 3% \ 8-9
- Not a giant weight PR but a good PR in fluidity of motion
- Very happy with how this went
460 x3 @8
490 x3 @9 (Mini PR)
475 x3 @8 (3%)
475 x3 @9

Time: 16 Min

Paused Bench (pinkie on ring) + Mini
- x3 \ 3% \ 8-9
- Everything felt good except for the set I tried a PR
- Pressing exercises were very tough this week overall
305 x3 @8
330 x2 @9 (this set just felt heavy as crap for some reason)
315 x3 @8
315 x3 @9

Time: 15 Min

Close Stance GoodMorning no belt
- x6 \ 3% \ 8-9
- This jumped big today, potential for lots more down the road
285 x6 @8
315 x6 @8 (PR)
335 x6 @9 (PR)
325 x6 @8 (3%)
325 x6 @9

Time: 18 Min

Total Training time: 90 Min

TRON · Senior Member

Realization Block
Week 2... Day 1

- tried to be more true today to the allotted time for the stress levels

Suited Squat (Medium) With Belt No Wraps
- x2 \ 5% \ 8-9
- Squat Suit used is proper size but very broken in
- Depth in this particular suit was much better
- It is going to be a tough go of breaking if I get into a tighter suit than this.
- Perhaps when wraps are added I will relax a bit in the hole and break easier?
585 x2 @8
625 x2 @9 (PR)
595 x2 @8 (5%)
595 x2 @8
595 x2 @9

Time: 23 Min

Paused Competition Raw Bench
- x2 \ 5% \ 8-9
- Shoulders and forearms a bit fatigued from squats
335 x2 @8
360 x2 @9 (PR)
340 x2 @8 (5%)
340 x2 @8.5
340 x2 @9

Time: 20 Min

J.M. Press
- x5 \ 5% \ 8-9
- I do this as a combo Tricep press\extension, over my neck\face
260 x5 @8
270 x5 @9 (Tiny PR)
255 x5 @9 (5%)

Time: 7 Min

Total Training time: 100 Min

TRON · Senior Member

Realization Block
Week 2... Day 2

- There was a chili cook off on the 9th floor at work today, and I am pleased to say I got a PR in not crapping my pants

Suited Deadlift (Medium) With Belt
- x2 \ 5% \ 8-9
- Deadlift Suit used is one size bigger than meet suit (Inzer Fusion)
- I should really consider wearing a tighter suit as my medium suit; this one is too loose to be a medium
610 x2 @8
650 x2 @9 (PR)
620 x2 @8 (5%)
620 x2 @9

Time: 18 Min

Paused Bench + Doubled Light Band (purple)
- x4 \ 5% \ 8-9
- Over 200 lbs of band tension
- Was not tight enough first few sets, but and increased level of grip made things more explosive
185 x4 @8
195 x4 @9 (PR)
185 x4 @8 (5%)
185 x4 @8.5
185 x4 @9

Time: 18 Min

Zercher Squat No Belt
- x5 \ 5% \ 8-9
- Wide stance, touch bar to legs
- Really concentrated on fully locking out body at top, felt good
335 x5 @8
365 x5 @9 (PR)
345 x5 @8 (5%)
345 x5 @8.5

Time: 13 Min

Total Training time: 102 Min

TRON · Senior Member

Realization Block
Week 2... Day 3
GPP

Static Stretching:
20 min static stretching

Prehab/Rehab:
- Side Lying External Rotation 10 lbs 3 sets x10 each
- Leg Raises 2 sets x10
- Peterson Step-Ups 2 Sets x15 (fortuitous that this fell in mix, as knees were feeling a bit rickety)

Neglected Muscles:
None

Conditioning:
None - yippie

Passive Recovery:
- Deep Tissue: Rolling on Hockey Balls for lower back, upper Glutes, mid Glutes, and Pecs
- 20 min whirlpool tub @ 106->111 F
- Cold Shower
- Alternating Heat and Ice Packs

Total Training time (not including passive recovery): 30 Min

TRON · Senior Member

Realization Block
Week 2... Day 4

Paused Shirted Bench (Medium)
- x2 \ 5% \ 8-9
- Slipped out of position alot in the beginning
- Sets got a lot better towards the end and the last was the best
- Must remember to grip the bar hard and come down to chest decisively
435 x2 @8 (no touch)
470 x2 @9 (PR)
440 x2 @8 (5%)
440 x2 @8.5
440 x2 @9 (best set, was tight)

Time: 23 Min

Deadlift No Belt
- x4 \ 5% \ 8-9
- Was a little dizzy and discombobulated after bench but turned out well
525 x4 @8
550 x4 @9 (PR)
525 x4 @8 (5%)
525 x4 @8
525 x4 @9

Time: 21 Min

Incline Press
- x7 \ 5% \ 8-9
- Triceps feeling pretty exercised by now
- No PR but at least I walked away with my dignity LOL
- Harder the grip, the more power for the rep
225 x7 @8
235 x7 @9
225 x7 @9 (5%)

Time: 11 Min

Total Training time: 98 Min

BobW · Senior Member

TRON wrote:

Realization Block
Week 2... Day 3
GPP

Conditioning:
None - yippie

LOL.

Sometimes it seems like the conditioning work is the hardest part, doesn't it?

TRON · Senior Member

BobW wrote

LOL.

Sometimes it seems like the conditioning work is the hardest part, doesn't it?

Yeah totally LOL!!!