Reactive Training Systems

DaneKelley · Veteran Member

RE: MANSTRONG NOT PUSS BOY

DaneKelley · Veteran Member

started with front squats
4x6 325 beltless

EDT bench and seated row
225 bench 200 seated row 8x8 in 10 mintues

dl against 190lbs of chain
335 2x2 beltless
385 2x2 beltless
425 1x2 beltless 1x3 with belt
335 1x10

some lats then i was out.

gotta figure out what to do about a training set up i have to many goals

DaneKelley · Veteran Member

ideas for template
goals
more muscle mass.
explosive power(doing a highlands games)
Increased DL (might do a DL only contest, if not doesn't matter DL is still important)
increased OH/jerk (still going to do strongman just laing off of most events)
Increased stone lift ( i have two stones i would like to lift that are going to be a challenge)

Problems
carrying events are messing my hips up which is messing the rest of my body up.

DL and important work need to be done on saturdays as my job is very demanding on my body. I am scared to DL and do stones in the same day as i dont want to hurt the glute. i do feel that the lack of othe event work will help with this so i am going to try it anyway. if it doesn't work then i will DL on a different day.

my job is almost like doing cardio for 8 hours a day so i think the high rep is out im going to use alittle heavier weights and try to bump the volume.

Idea one
3 week rotations on movements. block style.
mon. plyos, abs arms
tues squat, press, GM lats traps
wednes active recovery, plyos arms delts.
thurs. squat,press, oly pull, lats traps.
fri, off recovery work(foam roller, contrast shower ect)
sat, DL, jerk, stones and throwing.

idea two
rotate movements as needed.
mon. upper EDT
tues. front squat, GM, legs
wednes. upper edt
thursday. back squat, oly pull, legs
friday off
sat. Jerk DL stones and throwing. possibly some other SM work that doesn't hurt the hips.

Idea three
mon.lats and traps
tues. shoulders and bi's
wednes. legs and oly work
thurs. pecs and tris
fri. off
sat. DL jerk stones and throwing.
sun.off no training rest

BobW · Senior Member

Just a thought, but especially if you're serious about the Highland Games, why not get some O-lifting in to help with the explosive aspect? It seems like a lot of the HG athletes I've talked with do the O-lifts, especially snatching & cleaning.

DaneKelley · Veteran Member

bob i plan on doing some oly pulls but i see no point in full snatches and full cleans if you aren't going to compete in those lifts.

close stance squat+ 190lbs of chain
235 6x3
285x3
335x3

my quad hurts like hell it feels like a giant knot

push press against purples
3x5 85lbs
3x5 105
1x5 115

powerclean
155 3x3
175 3x3
205 5x3

lots of lats big curcuit

DaneKelley · Veteran Member

great training yesterday

car deadlift
straight bar
3x3 this was very heavy heavy and very hard it felt close to 650-675

side handle I love me some side handle
3x10 same weight very easy for me

jerk
did alot of sets of triples with different weights
up to 288x1 missed 300 im still alittle scared

stones
6x2 240 speed doubles back and forth with andy
then 330x2
240x68
260x64
280x60
330x58

caber toss and weight for height sum for a few

DaneKelley · Veteran Member

great training tonight

Snatch grip pulls from mid shin
215 2x3
235 2x3
265 4x3

front squat+ 190lbs of chain beltless
205 4x3
225 1x3
245 1x3

RDL beltless
335x5
385x5
425x5
465x5
425x5
335x10

seated row 5x10
upperback shrug thingy 5x10 plate pinch 4x20 seconds
wide grip pulldowns 5x12 leg press calf raise 5x12
v bar pull downs 5x12 seated calf raise 5x25
chuck row 4x12 band pec flies 5x12

DaneKelley · Veteran Member

last nights training
dynamic warm up
powercleans
205 4x2
215 4x2
235x1
255x1
280x1 huge PR

axle push press against bands
100 5x3
120 1x3
135 2x3

machine press
2x10
db press
2x10
bar press
1x10

laterals and rear delts
bis and tris

tonights training
dynamic warm up
hang clean pulls
225 6x3
anderson squat parrellel?
up to 495x1
speed squats
315+200lbs of chain 6x2
365+200lbs of chain 2x2
damn im slow
315 no chains 2x10

walking lunges
GHR
band hamstring curls
calves
abs

DaneKelley · Veteran Member

deadlift off the floor
405x3
495x3
585x1
added suit
685x1 fast off the floor ****ty lockout tho
730xmissed above the knees couldnt even hitch it, i think i need to stop wearing my rehbands under my deadlift suit
i havent really done much training for this but i gave it a good run and i know i can pull in the 730 with a good cycle of deadlifting.

side car deadlift
went from 650 to 850-900 over seven lifts WSM style adding weight on each rep
did 2 sets of 7

log jerk
2x5 215
1x10 215
fixed axle empty clean and press each rep
200 1x12

everybody wanted to stop they were all tired so that was it for the day
i hate log for reps or pressing the log period it hurts my back and hips so im just going to stick with one motioning the log

DaneKelley · Veteran Member

snatch grip high pulls
215 2x3
265 3x3
285 1x3

front squat+200lbs of chain
155x3
205x3
235 4x3
255x4
285x3 damn

Deadlift with good form+ 200lbs of chains
335 4x5
took chains off and did 1x15 with 335

10x10 various grip pullups
5x's of various rows
2x's reverse hypers
out

DaneKelley · Veteran Member

OH night
started with my warmup and box jumps
axle press against purples(heavy at the top)
85 2x5
100 2x3
135 5x3

heavy walkouts
335x5second hold
365x5second hold
400x5second hold
335x1 i racked it walked it out and drove it as hard as i could just trying to use leg drive

incline log from the bottom
200 4x5
220x5

seated db press
60'sx10
70'sx10
80'sx10
70'sx15

laterals and rear delts
bis and tris

DaneKelley · Veteran Member

so much work its ****ing retarded
started with powercleans
155 2x3
205x3
225 4x1
245 2x1

close stance raw squats
335 3x8 **** i suck at high bar
pause squats with 200lbs of chain
235x3 3 second pause
285x3 3 second pause
305x3 3 second pause all beltless

this is where **** gets crazy
dl from 16 inches
515 3x3 WTF these were heavy
then played with reverse band
515x3
425 sum for a few 1x5 1x3
515x3
tried 605 but it wasnt happening
335 no bands 1x15 just for ****s and giggles

DaneKelley · Veteran Member

benched and did pecs thursday night nothing special

events
800lbs tire 6x3 low rest periods

throwing stone put and weight over bar
5x's of each

farmers walk
330 each hand 2x100ft beltless

inch db press 173lbs 1x6 dropped it and did 2 more
keg press 230 kegx1 260 kegx1 damn that was heavy
viking press empty(heavy) 1x10
fixed axle(225) 1x15

stones
did a lot of stones did 2 full runs 240-350 high ass boxes
then hit 330x1 350x1 385x1 415xmissed twice couldnt get my arms to stick to the stone

not a bad day

DaneKelley · Veteran Member

cleans
215x3
225x3
250x1
250x3
280x1
300xmiss ****ing close
225x5

front squats off pins
235 3x5
285x1
335x1 beltless PR
235 full range with a pause 2x5

throwing
5 kegs over 15ft bar 2x's
caber toss 14ft 140lbs 2x's 12o'clock flips
lots and lots of 20lbs shot put throws 25ft was my best
then puts over the 13ft bar 5x3

pullups and dips 10x12 explosive reps
abs
out

Bassman Mini · Member

BobW wrote:

Just a thought, but especially if you're serious about the Highland Games, why not get some O-lifting in to help with the explosive aspect? It seems like a lot of the HG athletes I've talked with do the O-lifts, especially snatching & cleaning.

This is a standard template used bij HG'ers:

OFF SEASON:

DAY 1
SQUATS VARIANT (5 X 5 REPS)
BENCH PRESS VARIANT (5 X 5 REPS)
SMALL GRIP BENCH PRESS (5 X 5 REPS)
FRENCH PRESS (5 X 8 REPS)
CALVE RAISES (5 X 10 REPS)

DAY 2
DEADLIFT (5 X 5 REPS)
BARBELL ROWING (5 X 5 REPS)
PULL DOWNS ( 5 X 8 REPS)
BARBELL CURL (3 X 8 REPS)
VARIOUS CORE

DAY 3
CLEAN & PRESSES (5 X 5 REPS)
HIGH PULLS (5 X 5 REPS)
VARIOUS LATERALS (5 X 8 REPS)
VARIOUS CORE

PRE-SEASON:

DAY 1
SQUATS VARIANT (5 X 5 REPS)
PUSH PRESS (5 X 3 REPS)
INCLINE BENCH PRESS (5 X 3 REPS)
SMALL GRIP BENCH PRESS (5 X 3 REPS)
VARIOUS CORE

DAY 2
POWERSNATCH (5 X 3 REPS)
POWERCLEANS (5 X 3 REPS)
DUMBBELL ROWING (5 X 8 REPS)
DUMBBELL PULLS (5 X 8 REPS)
VARIOUS LATERALS (3 X 12 REPS)

DRILLS:
a lot of throwing before and within the season