Reactive Training Systems

Tony Reid · Senior Member

RE: Tony Reid Training Log

Mike Tuchscherer · Guru

still pretty dang strong on the pause squats (despite them being "tough")

Tony Reid · Senior Member

Wed 3-4-09
182 pounds
6:05-7:35pm

w/ Dad and Judy

The Pound

Deadlifts w/ Chains
I have never used chains on deadlifts. Actually, as I posted before I never used them w/ anything. They were just nice to have in The Pound, so I could tell everyone, "yeah we have chains, boards, bands..." sounded and looked cool, they just never got used.

I put the chains outside of the collars and then kept banging the weights on them. It didn't seem right, then I remembered talking to Ryan Celli and Mike Lane at the Unity Meet and Ryan asked Mike about chains on pulls and said they put them in the middle. Um yeah, that made a little more sense.

So onto the lifting...
Warmups
Cyclic
All weights plus 25# of chain. I used 40# of chain, yet I'm 5'4" and I pull sumo, so ~60% of the chain came off of the floor.

480 + 25# chain x4 @8
520 + 25# chain x4 @8
520 + 25# chain x4 @8+
550 + 25# chain x4 @9
550 + 25# chain x3 @9+
19NL
Wow these were hard. They really taxed me and it took me a bit to recover before moving onto the bench. I don't think I have unloaded the bar that slowly for a long time.

Bench w/ Double Minis
Warmups
Cyclic
245 x5 @8
265 x5 @8+
295 x5 @9
295 x4 @9
295 x5 @9
24NL
I probably should have gone heavier and only done reps of 3-4, but I hadn't done these in a long time and I didn't know where to start. I think I was brain dead from the deads and just kept doing 5s.

Bench w/ 3 Board-index on smooth
Cyclic 295 x6 x 4 sets
24NL

GHR w/ dumbbell
20# x4
20# x4
30# x4 (started cramping and whoa I was hurting)
10# x4
15# x6
22NL

I really pushed it on the deads and then had a decent mini-band bench. However, I was pretty gassed by the time I started the 3-boards and then the GHR really did me in. It was a good kind of pain.

Mike Tuchscherer · Guru

lol... good workout, Tony!

Tony Reid · Senior Member

Sat 3-7-09

7:30am-8:55am
180lbs
Lift w/ Dad

The Pound

Heel Raised Squats
Warmups
Cyclic
390 x3 @8
420 x3 @8
420 x3 @8
450 x3 @9
450 x3 @9
470 x3 @10 (Dad even touched my chest on the 3rd thinking I may not get it. It was enough to keep me going)
18NL

Bench Rack/Pin Lockout 1/2 way
I'm not sure how everyone does these, but I brought the weight down until it stopped evenly on the pins (the bounce was out of it) and then pressed it up.
Warmups
Cyclic
315 x5 @8
315 x5 @8
335 x4 @8
355 x5 @8
375 x4 @8+
405 x3 @9+
26NL

RDL
Warmups
Cyclic
315 x6
365 x6
365 x6
365 x6

A few things. I was totally spent going into the RDL's. So, I warmed up and went to 365. I don't know if that weight is "wow, that's a really good RDL for someone like you" Or "what you only do 365 on RDL's, I start my warmups w/ that" I feel the same about good mornings. I have no idea how much I should be doing and am I bending over farther or not far enough compared to everyone? I try to listen to my body, but sometimes it's better to have an idea what others do, so I don't over/under do it.

Overall it was a good workout. I was surprised it lasted 1 1/2 hours because it was just dad and I. It's not like there is a lot of gabbing @ 7:30 on a saturday morning. We do little more than grunt and mumble weights during most workouts.

Tony Reid · Senior Member

Monday 3-9-09

6:05-7:28pm
w/ Dad and Judy

The Pound
183.5 pounds

3 Count Pause Bench Press
Warmups
Cyclic
265x5 @8
295x5 @8+
310x5 @9
325x4 @10
310x5 @10
24NL
Bench felt good tonight, I really pushed it to try to get 9/10. More on that later.

3 Count Pause Squats
Warmups
Cyclic
335x5 @8
365x5 @8+ (Judy started counting my 3 second pause at this point)
395x5 @9
395x5 @9
20NL
Wow oh wow did these get tough. (You don't want Judy as the head ref giving you the press signal in the squat:) I felt like there was an extra second before she started the 3 count. I felt like my head was going to burst. Even though I was probably less than excited about the counting I know she was looking out for my best. So, thank you Judy...I may not have appreciated it at the time, if it adds # at my next meet, it was worth it.

Dumbbell Bench Press
100x6
120x6
120x6
120x6
24NL

Standing Rotator Cuff
15#x4 sets of 12
20#x12

Overall good workout. I wanted to push it hard tonight and again on Wednesday because I will be going on a week long cruise starting on Friday. I have not done enough abs and bi's for the beach, but hopefully all these leg and chest workouts will make me look good in my zebra print speedo. I think starting tomorrow I will stop eating and drinking until we set sail.

JordanLinteris · Senior Member

Dude you dont need to be muscular and ripped to pull off a zebra print speedo. Just wearing one of those adds the illusion of losing 10% bodyfat, adds 4 inches to the arms and gives you a MANDINGO package. Glad to see another guy with a twisted sense of humor like myself. Awesome lifts by the way.

Tony Reid · Senior Member

Thanks Jordan---on second thought stripes make people look fat, so I'm going to go w/ a more camouflage speedo to hide it!

Tony Reid · Senior Member

Wednesday 3-11-09

182lbs

6:05-7:45
Dad and Judy
-3 Degrees and about 20 below windchill...yeah MN!!
The Pound

Deadlift + 25 pounds of chain
Warmups
Cyclic
430+25# x5 @8
500+25# x5 @8+
500+25# x5 @8+
540+25# x5 @9
560+25# x4 @9
24NL
Felt strong, but these are tough.

Bench + Double Mini Bands
Warmups
Cyclic
265 x5 @8+
295 x5 @9
305 x5 @9+
305 x5 @10
325 x2.5 @10
22.5NL
I was supposed to do 21-24 and after my 10RPE @ 305, I was only at 20NL, so I decided to jump it up to get a few more reps.

Front Squats
135x6
185x6
205x6
205x6
24NL
These hurt my chest and shoulders much more than anything on my legs. I think after hitting the bench hard, these were not given a fair shot because I was sore from benching.

Bench w/ 3 Board Index finger on smooth
265x8
295x8
295x7 (wuss)
295x8
31NL
Actually I had a bit more rest before my last set. I could have used it on my 3rd set.

Hanging ab lifts 3x15

Because I am leaving for my cruise on Friday I may not get a chance to post my Thursday workout. That will be my last workout before vacation.

Thursday 3-12-09
Standing bicep curls 5x10
Seated bicep curls 5x10
Straight bar bicep curls 5x10
Easy curl bar bicep curls 5x10
Incline seated bicep curls 5x10
Kneeling bicep curls 5x10
Bicep curl drop set 100-95-90-85-80-75-70-65-60-55-50-45-40-35-30-25-20-15-10-5 and then climb back up
Twisting wrist bicep curls 5x10

500 crunches
500 situps
500 hanging ab lifts
500 decline situps

Then all I have to do is pack my Extra Medium t-shirts and John Stockton style shorts and vacation here I come.

Mike Tuchscherer · Guru

lol... have fun on your cruise!

Tony Reid · Senior Member

I'm back. I thought maybe they would keep me on the cruise longer for some marketing/photo/commercial packages. Apparently, short, heavy, tatttooed, bald guys is not the marketing campaign Royal Caribbean is going with this year. So, I'm back here at The Pound.

Sat 3-21-09
7:00-8:25am

Lifted w/ Dad, Judy is healing some more on drs orders.

The Pound

Olympic Squats
Heel Raised Squats

Warmups
Cyclic
360 x6 @8
400 x6 @8
430 x5 @8+
460 x3 @9+
460 x4 @9+
24NL

Rack Lockouts
Warmups
Cyclic
315 x6 @8
345 x6 @8
375 x5 @9
405 x3 @8++
425 x3 @10
23NL

RDL's
Warmups
Cyclic
340 x8
390 x8
390 x10
26NL
I would have done 4 sets of 8 and increased the weight had I not been such a wuss and fatigued. I decided to do 10 on my last set just so I didn't have to do another set. Overall I felt good today.

Big shoutout to Gustavus Adolphus College Men's Hockey Team in their National Championship Game today!! Go Gusties!!!!

Tony Reid · Senior Member

Tuesday 3-24-09

Couldn't lift yesterday, so re-schedule for today and tomorrow and GPP on Thursday.

184.5lbs

Train w/ Dad and Judy

The Pound

3 Count Pause Bench
Warmups
Cyclic

305x3 @8
320x3 @8+
330x3 @9
330x3 @9
340x3 @9+
350x2 @10
NL17

I was very happy w/ these. I like how the pause forces you to stay tight and chest up.

3 Count Pause Squats
Warmups
Cyclic

340x3 @8
Uh oh, here is where the wheels came off. I hit it hard on Saturday and really pushed it. I have not been able to walk since Sunday evening. It's like I did my first workout ever and I can't even bend my legs, I'm so sore. I thought I would be able to push through it, yet every set felt like I would going to blow a quad, or glute or hammy depending on how I compensated. It was embarassing and ridiculous. People ask me if I still get sore from lifting since I have been doing it so long and often. The answer is a resounding YES. That soreness never goes away, however, usually it's that good kind of soreness that you enjoy because it reminds you of your hard work. This was that painful rookie kind of soreness that makes you wonder if you will ever be able to do it again.

So, I cut out the squats here. I have over 4 months before my next meet, so I think skipping a bit here will be ok.

Standing Military press
*I had never done these before
135x4

I am going to take a pass on tomorrow's deadlift workout. I don't need to pull a hammy and I don't want to bench two days in a row. I will do my GPP on Thurs and maybe some front squats and be back on Saturday.

-- Edited by Tony Reid on Friday 27th of March 2009 12:02:43 AM

Tony Reid · Senior Member

Thurs 3-26-09

181lbs

6:25-7:00
By myself

The Pound

Scap Pushups
3x20

Hanging abs
3x20

Side Lateral Raises
3x10 15lbs

Lots of upper body and shoulder stretching.

Legs feel good again, I could have deadlifted last night, but I had already passed on it and Dad and Judy adjusted their schedules. Looking forward to Saturday's squats.

Tony Reid · Senior Member

Sat 3-28-09

7:45-9:00

w/ dad & Judy
The Pound
178lbs

Heel raised squats
warmups
Cyclic
390 x3 @8
410 x3 @8
430 x3 @8+
430 x3 @9
450 x3 @9
470 x2.5 @10 (dad grabbed my shoulders on the 3rd

2 board w/ chains
warmups
cyclic

295 x 3 @8
315 x3 @8
335 x3 @9
345 x3 @9
345 x3 @9

GHR

30# dumbbell
3x6

tough workout, not very focused, lots on my plate today.

Tony Reid · Senior Member

Mon 3-30-09 *wife Lisa's bday!
6:00-7:35

182lbs (great weight for a Monday)
W/ Dad and Judy

The Pound

3 Count Pause Bench
320x3 @8
335x3 @8+
355x2 @9
365x2 @10
335x2 @8+
12NL
These felt very strong tonight. At the Raw Unity Meet I opened at 358 went to 370 and then to 380. So, a 365 for 2 w/ a full 3 second pause was a good pr for me, especially all of the work up to it. It's not where I would like my max to be, but it feels good to make progress.

3 Count Pause Squat
380x2 @8
410x2 @8
430x2 @8+
450x2 @9
470x2 @9+
10NL
These also felt good. At the Raw Unity Meet I opened at 470. I couldn't imagine doing that kind of warmup and then doing my opener for a full 3 count pause and then doing another. So, I was happy with this. It's not where my goal is, but it's encouraging.

Standing Military Press
135x4
155x4 @8
175x4 @9
195x3 @10
155x4 @8+
135x6 @8
25NL
Still a rookie at these.