Reactive Training Systems

Date: Jul 1, 2009

RE: KT's log

KyleThompson · Veteran Member

Thurs 7-2-09

Sumo DL
225x2x2
315x2x2
Pro Squatter
Straps down
405x1x2
Straps Up
455x1x2 (video)
500x1 (video)
405x4x2 (video of 1st set)

Bench
225(65%)x4x4

Squat
no belt
225(55%)x5x5

455, 1st set (feet too wide):
http://www.youtube.com/watch?v=Nw7mUFcrY3c

455, 2nd set (better):
http://www.youtube.com/watch?v=su_GBmM6vfg

500 (a little too wide, fell back at the top):
http://www.youtube.com/watch?v=WYvtAJ7dlQM

405x4, 1st set (best of the bunch; ignore the 300 pound gorilla!):
http://www.youtube.com/watch?v=jDkHgUGmGBs

DAMN. I am TIRED.

KyleThompson · Veteran Member

7-3-09
BW 224

Squat
225x4x2 (55%)
245x3x2 (60%)
280x3x2 (70%)
325x4x4 (80%, wrapped on 3rd set, just 'cuz)

Bench
135x5x2
185x4x2
245x3x2 (70%)
280x2x6 sets (80%, easier than I thought it would be)

Suspended GMs from the waist
225x5x3 sets

-- Edited by KyleThompson on Saturday 4th of July 2009 01:08:39 AM

KyleThompson · Veteran Member

Block 1/week 1/day 1
7-6-09
BW (who knows)

Bench
barx20x2
135x10x2
225x5x2 (64%)
275x2 (79%)
Work sets:
315x1 (90%)
325x1 (93%)
280x4x3 sets (80%)
the 315 was fast and easy, 325 slow and ugly, but 280 felt like I could have done sets of 10!

4 board
325x4 (80%)
345x3 (85%)
Cut back on the planned volume since I have to bench again tomorrow

Squat
no belt
135x6x2
225x4 (55%)
work sets
245x8x2 (60%)
265x6x2 (65%)
these were pretty ugly since I didn't have time to get limber beforehand, but hey, they were fast!

GPP
sand volleyball with a bunch of friends

Training schedule is a little screwy since I was too hungover/had family thing Sunday and had jury duty this morning and couldn't split the sessions. Oh well, hopefully tomorrow goes better than today!

VOLUME ASSESSMENT
UPPER
50-70%= 10 REPS
70-80%= 2
80-90%= 19
90-100%= 2
TOTAL= 33
RELATIVE REPS= 30.55
PRILEPIN RATING= 1.44

LOWER
50-70%= 28 REPS
70-80%= 0
80-90%= 0
90-100%= 0
TOTAL= 28
RELATIVE REPS= 32.8
PRILEPIN RATING= 1.09

-- Edited by KyleThompson on Wednesday 8th of July 2009 05:24:18 PM

KyleThompson · Veteran Member

Block 1/week 1/day 2
7-7-09
BW= fat

Bench
185x10x3 sets (53%)

OHP
135x6x4 sets (68%)

Squat
225x4x2 (55%)
315x2 (78%)
365x1 (90)
375x1 (93)
325x4x4 (80)

Deficit DL, conv
315x6x4 sets (63%)

Volume Assessment
Upper
50-70%= 54 reps
(30 reps X .85 IC) + (24 reps X 1.2 IC)= 54.3 relative reps= 1.81 Prilepin Rating

Lower
50-70%= 32 reps
70-80%= 2
80-90%= 16
90-100%= 2
TOTAL= 52
RELATIVE REPS= 48.85
PRILEPIN RATING= 1.98

I am sore and my head hurts from all the math.

KyleThompson · Veteran Member

Block 1/Week 1/Extra Day 1
7/8/09
BW 224

Bent rows
40 reps

GHR
20 reps

Knee Outs
20 reps

Swing Hyper
20 reps

600 pound tire
1 flip (I was bored)

Sled
1px3 trips
2px3
2px2
2px1
was planning on doing 15 total trips... but that didn't happen!

---------------------

Block 1/Week 1/Extra Day 2
7/9/09

Lat pulls
20 wide
20 narrow

Leg raises
30 reps

Stationary Bike
10 mins

I cut this REALLY short, felt like it was going to impede my recovery for tomorrows training... which should be a pretty intense session! Hopefully I can split it, otherwise I will be at the gym for a very long time...

KyleThompson · Veteran Member

Block 1/Week 1/Day 3
7/10/09
BW 222

Morning session:

Bench
barx20
135x10
185x10 (53%)
225x6x5 sets (64%)

Incline
barx10
135x10
185x5x5 (67%)

Pressdown(extra work)
20x1

Incline db (extra)
20x1

Evening session:

Sumo Deadlift
135x3
225x3 (53%)
315x3 (74%)
365x1 (86%)
385x1 (90%)
405x1 (95%)
340x4x4 (80%)
Was supposed to do 395x1, but felt like a pussy loading it, so I just did 405. It appears that my sumo strength is getting slightly less crappy!

Squat
no belt
225x10x2
225x5x2 (55%)

Knee outs (extra)
10x2

DB swings (extra)
70x12x2

Well, my weight is going down, but very stubbornly. Just trying to get a little less fat

VOLUME ASSESSMENT
UPPER
50-70%= 65
RELATIVE= 70.25
PRILEPIN RATING= 2.34

LOWER
50-70%= 33
70-80%= 3
80-90%= 17
90-100%= 2
TOTAL= 55
RELATIVE= 47.7
PRILEPIN RATING= 1.98

---------------------------------

Totals for Block 1/Week 1:

UPPER
PRILEPIN RATING= 5.59

LOWER
PRILEPIN RATING= 5.05

I think I am going to have to adjust Prilepin's chart, specifically the lower range and upper range. I am thinking it should be changed to: 50-70%=20-40, 90-100%=3-5. The reason I am doing this is because as it stands now, max reps at 50-70% (30) isn't very taxing, but max reps at 90-100% (10) is damn near impossible.

KyleThompson · Veteran Member

Training plan for Block 1/Week 2...

Week 2

Sunday (notation: [percent]x[reps]x[sets]; NL= Total Number of Lifts; all percentages are for THAT variation)

Bench- (after warm-ups) 90%x1, 96x1, 85x3x3
4-board- 80-89%x10-20NL
Squat (beltless)- 65-75%x15-30NL
12 inch box squat- 80-89%x5-15NL

Tuesday
Squat- (after warm-ups) 90%x1, 96x1, 85x3x3
Deficit DL, Conv- 80-89%x5-15NL
Bench- 55-65%x20-30NL
OHP- 80-89%x5-15NL

Friday
Sumo DL- (after warm-ups) 90%x1, 96x1, 85x3x3
Bench- 65-75%x15-30NL
Squat (beltless)- 55-65%x20-30NL
Incline- 80-89%x5-15NL

KyleThompson · Veteran Member

Ok, I am royally pissed. I apologize in advance for all the F-bombs.

1- Couldn't sleep last night. Got home at 1, couldn't get to sleep till 5 and woke up at 8. I am used to this, I do it all the time when writing papers for class, but it really pissed me off this time. I was just planning on harnessing my aggression in the gym.

2- For all the gyms I train at, I have a 20-30 minute drive. This doesn't bother me so much, but it really ****ing pisses me off when a that is woman so obese she can't turn the steering wheel without rubbing her fupa tries to get on the interstate going 25 ****ing mph. Again, made me angry, but I can harness it.

3- When I got to the gym (the commercial one), the manager came up to me and said that I was "not properly attired" and pointed to my shoes. I wear old Nike olympic shoes that are hand-me-downs from Dave Clark, he gave them to me because he got them in 1985, used them for a couple years, and threw them in his closet, where they have been sitting ever since, until he gave them to me a couple weeks ago. So, they are nearly 25 years old, are beat to ****, and look like something a homeless man would be wearing. But when this manager said this to me, I asked him "is this a gym or a ****ing fashion show?" and he was speechless.

4- I could not get into a decent squat position today AT ALL. I did a proper warmup, stretched for 20 minutes, but it did ****-all for my flexibility. With 225 (they weight that it normally takes to get me into position) my ass shot back and shoulders hunched forward over my toes when I get just above parallel. I did a few reps to try force myself into position, but it wasn't working. Add on top of this: constant pain in both wrists, despite being heavily wrapped, shooting pain in a rib that I repeatedly broke back in high school, and a dull pain in the hip that has bursitis. This was the boiling point of my frustration.

5-With 225 still on my back, I felt a tap on my shoulder and hear "hey bro, yo bro I need to talk to you". I rack the weight, turn around, and gave him my death glare. This kid was MAYBE 130 pounds, was wearing an Ed Hardy t-shirt and spiked hair, and looked very scared. He said "bro, you are going way too low on those squats bro you are going to hurt your knees! [keep in mind, I had yet to break parallel] Also bro, you need to be wearing the safety pad [he was referring to the pussy pad that the quarter-squating retards use] to protect your neck and back bro". I responded "who the **** are you? Did I ask for your help?" He said "trust me bro, I'm a trainer!" At that point, I just wanted to Brock Lesnar the **** out of him, but I just laughed and walked out of the gym. I feel bad now, because normally I am a pretty nice guy, but I was over the edge today.

6-I designed this training cycle with REST in mind. My shoulder had felt very unstable over the last few months since I was doing the typical WS split and training bench or squat (or both!) 4 days a week. So, I basically cut out a day, and decided to train all 2-3 lifts on the same day, thus give my shoulder 1-2 days of rest between training sessions. Because of this, my shoulder feels GREAT, best it has felt since the surgery. Unfortunately, the rest of my body has been going to ****. My left wrist, which has been bothering me for nearly a year, is actually feeling much better, but my right one is all ****ed up because I decided it woulld be a good idea to punch a wall while intoxicated last weekend. It is getting better, but I am still training around it. I have also developed a tilted pelvis and mild bursitis in my left hip, causing a bit of pain when I squat, but it can be alleviated by stretching.

7- All these physical problems can be dealt with, but I have been lazy when it comes to icing and stretching, so it is really just my fault. I can take care of this. I do not feel overtrained in the least, if anything I feel UNDERTRAINED, but the cycle will pick up steam in August. Another problem is my diet. I have friends that are lazy and non-physical, like to drink, and eat like ****, so it is tough to maintain my diet around them. However, this is not an excuse. It is no one's fault but mine. I will fix this.

If anyone actually read through this whole thing, thank you, and I am sorry for the rant. I will chalk this up as a bad session, come back this evening and try to get a decent bench session. For now, I am off to stretch and ice!

KyleThompson · Veteran Member

Well, tonight went much better, but I can tell I got **** for sleep last night...

Block 1/Week 2/Day 1
BW 226 (are you effin serious?!)

Bench
225x5 (64%)
275x2 (78%)
315x1 (90%)
335x1 (96%)
295x3x3 (85%)
I could tell I only got 3 hours of sleep, I started to fatigue pretty fast! 335 was smooth and easy, much better than 325 last week.

4-board
325x8 (80%)
This felt really good, lockout is finally coming back!

Wrist is still pretty much ****ed. As long as it is wrapped, I can press with minimal pain, but loading plates was killing me. Every time I try to do front raises, curls, or pushdowns, I get excruciating pain. Hopefully its nothing serious... time to ICE!

VOLUME ASSESSMENT
UPPER
50-70%= 5
70-80%= 2
80-90%= 17
90-100%= 2
TOTAL= 26
RELATIVE= 25.1
PRILEPIN RATING= 1.44

I am really liking the adjustments I made to Prilepins chart... makes the Rating much more accurate of fatigue accumulated during a training session. Before the adjustment, it was either way too high or way too low.

KyleThompson · Veteran Member

Ok, here it finally is... an explanation of how I come up with all the goofy ass numbers I have been posting...

PRILEPIN RATING SYSTEM

Prilepin Rating (for a single set)= (reps x intensity coefficient)/(max reps)

reps: self explanatory

Intensity Coefficient*: This is here because 5 reps at 78% is much more stressful that 5 at 71%. This is not taken into account by Prilepin's chart. To get the IC, do the following (for the appropriate intensity range):

50-69%: if intensity is 60%, IC=1. For every 2% above/below 60%, add/subtract .05
70-79%: if intensity is 75%, IC=1. For every 1% above/below 75%, add/subtract .05
80-89%: if intensity is 85%, IC=1. For every 1% above/below 85%, add/subtract .05
90-100%: if intensity is 90%, IC=1. For every 1% above 90%, add .05

Max reps: this refers to the maximum reps recommended by Prilepin's chart, modified as such:

50-69%: 40
70-79%: 25
80-89%: 20
90-100%: 5

*If a set is taken to absolute failure (ie 5 reps at 85%), then the IC is automatically set at 2.

This rating system is designed to measure stress and fatigue, to be monitored such that training stress is controlled according to the lifter's goals. So far, a weekly PR of 5-6 seems to be the "sweet spot", at least for me, hopefully this was helpful in some way!

Note: I am trying to think of a way to account for accessory/GPP work, any ideas?

KyleThompson · Veteran Member

Block 1/Week 2/Day 2

AM session:

Bench
185x10 (53%)
225x8x3 sets (64%)
These extra bench days are still easy as pie. Can't wait to push harder in a couple weeks! Moving my grip in has been the best thing I have ever done for my bench.

OHP
135x4 (68%)
165x4x2 (83%)
165x3x2 (83%)
This was MUCH harder than I thought it would be... however, I am becoming more efficient with the movement, and my ability to strain through the lift is improving. I definitely feel stronger than ever on this, especially since I moved my grip in to just outside the smooth, am bringing the bar all the way to the chest/clavicle rather than the chin, and use absolutely no leg drive. On one of the sets, I experienced what felt like a "tear" in the abdominal wall, probably from leaning back so far, and I was pretty scared I had a hernia. Took the belt off and looked in the mirror, turns out it was just the belt pinching my belly fat

Z-Press (extra work)
95x5x3 sets (65ish%)

Shrugs (accessory)
225x12x2 (.04)
275x12x2 (.06)
315x12x2 (.08)

Cable Pressdowns (acc)
100x20x3 (.04, .04, .06)

Cable Curls (acc)
100x10x3 (.04)

I used to be the anti-gunzzzz nazi, but now I think that larger arms hold a great leverage benefit with the bench... I will keep doing these and see what happens.

GPP
Bike
11 min @6 (.4)
Incline Treadmill
11 min 8 inc @3 mph (.6)
Elliptical
went for a couple min but the chaffe monster started chasing me!

VOLUME ASSESSMENT
UPPER
50-70%= 53
70-80%= 0
80-90%= 14
TOTAL= 67
RELATIVE= 68.8
PRILEPIN RATING= 2.03

ACC/GPP
1.62
I devised a way to account for accessory/GPP work, not sure if it is accurate or if I will keep it...

Squattin' tonight. Going to 96%, so we will see if my squat has come back out of the drain yet or not... no idea why my squat dropped 50+ pounds, but I don't like it! Will also push deficit DL a bit, should be a good night.

KyleThompson · Veteran Member

Block 1/Week 2/Day 2
7-15-09
BW 226

PM session:

Squatzzzz
225x4x2 (55%)
315x2 (78%)
365x1 (90%)
390x1 (96%)
345x3x3 (85%, first two sets sucked, last one was beautiful)
These went reasonably well. 390 felt more like 90-92%, but I won't adjust maxes until next block.

Deficit DL
no belt!
315x3 (63%)
405x3 (81%)
425x3 (85%)
425x1x3 sets (85%)
I overestimated my max on this on purpose... and it looks like it's paying off. I am shooting for ~500 in 2 weeks.

VOLUME ASSESSMENT

LOWER
50-70%= 11
70-80%= 2
80-90%= 18
90-100%= 2
TOTAL= 33
RELATIVE= 32.35
PRILEPIN RATING= 1.68

KyleThompson · Veteran Member

Goddamn power went out last night...

Block 1/Week 2/Extra day 1
7/15/09
BW 223

Schkwatin'
225x5x5 (55%)
Did this to somewhat make up for Sunday's nothingness, and to stretch

Pullups (.34)
5 Med Grip
5 Wide Grip
5 Reverse Grip
5 M
5 W
5 R
With the exception of the wide grips, these were really easy. Also, I am making sure to get my chin above the bar on every rep, I used to only pull to full contraction.

GPP
Tire jumps
5x5 (.4)

Death Trip
600 lb tire/sled with 2 plates
1 flip/1 trip
2 flips/2 trips
3 flips/3 trips (1.0)
This was done with no rest. My conditioning must be fairly decent, because when I thought it up I was absolutely dreading it, but I actually had a bit left in me.

VOLUME ASSESSMENT
LOWER
50-70%=25
RELATIVE= 22.5
PRILEPIN RATING= 0.56

ACCESSORY/GPP
1.74

Bruno was bad. Rent it, laugh at the funny stuff, then pretend you never saw it.

-------------------------------------------

Block 1/Week 2/ Day 3
7/17/09

Bench
225x5x2 (64%)
275x2 (79%)
315x1 (90%)
335x1 (96%)
350x1 (100%)
This took about all I had. If I moved my grip out to my normal bench grip, I think 365 would go. Bench is almost back to where it was, hopefully 405 will fall within the next 6 months!

Deadlift/squat
...I did a few, kinda deloaded a bit, just screwed around since I'm going on vacation this weekend.

Well, a bunch of friends asked me to go to Lake Rathbun to camp this weekend, and I made the last minute decision to go. I had to move half of Sunday's training to today (the bench) and the other half to Monday. I hate screwing with planned training! I will stay pretty calm/sober since I am the only one with any real boating experience, and I don't trust any of those *******s to park a boat lol. Should be a fun, and potentially awkward/explosive weekend; will let everyone know how it goes.

VOLUME ASSESSMENT
50-70%= 10
70-80%= 2
80-90%= 0
90-100%= 3
TOTAL= 15
RELATIVE= 17.2
PRILEPIN RATING= 1.13

------------------------------------

TEH UBER WEEKLY VOLUME ASSESSMENT

UPPER
4.6

LOWER
2.24

ACC/GPP
3.36

Well.... this week sucked. Nothing worked according to plan, but I adapted. Will deload this weekend, come back and kick ass on monday! Might do a little "over-reaching" with the lower body since I had practically no volume this week, plus week 4 will be pretty easy.

KyleThompson · Veteran Member

I'm baaaaaack...

Block 1/Week 3/Extra day 1/Session 1

Zerchers (from the pins, slightly below knees)
135x5x2
185x5x2 (61%)
225x3x3 (75%)
OUCH. Haven't done these in a while, and I can tell. Felt good though, stretched the hips quite nicely.

GMs (to the pins, slightly higher than I would normally go).
135x5
225x5x2 (61)
275x5x3 (75%)
Alternated between narrow and wide stance

Shruggin'
225x12 (.02)
315x12x3 sets (.06)
225x25 (.06)

Knee outs
Purple bandx15x2 (.06)

Machine OHP, neutral grip
100x20 (.04)
125x20 (.06)

Machine Incline, neutral grip
100x20 (.04)
125x20 (.06)

Machine Press, neutral grip
100x20 (.04)
125x20 (.06)
Did the machine work to get some blood flowing mostly, just didn't feel like benching.

Pullups
5x7 sets (.06x4, .08x2, .1)
Did these between sets of the machine work, so these were a little tougher than they should have been. Alternated between narrow, wide, and reverse grip.

Cable Curls (yay...)
100x10x5 sets (.04)
I was absolutely unenthused to do these.

GPP
Incline 'Mill
12 min @3 mph, 8.0 inc (.4)

VOLUME ASSESSMENT

LOWER
50-70%= 20
70-80%= 24
TOTAL= 44
RELATIVE= 44
PRILEPIN RATING= 1.46

ACC/GPP
1.78

Well... camping was an absolute blast. Friday night was fun, it was just us 4 guys and 2 girls, but the girls had to work Sat so they left at noon. The rest of the afternoon we just bull****ted (is that even a word?) and fished, but it was a blast. One guy's goal was to stay drunk the entire weekend, and he thoroughly accomplished that, but he was a friggin' hoot. I got a couple of his rants about life and women on video, and I laugh everytime I watch them. I had a great time with these guys, we all got along really well... but when all the other women showed up Sat night, all hell broke loose lol.

I don't know how we talked 20 people into driving 2 hours to party at a redneck resort, but about 8 PM there was a caravan of cars rolled in and the party began. The first hour or so was fun, but people started arguing and at first I just stayed out of it. I got annoyed with everyone, so I just went down to the lake and started fishing! A while later John and Earles joined me and they had a drunken, hysterical heart-to-heart conversation. We went back up to the campsite at about 1 AM, and that is where the real fun started! Almost everyone was sleeping, and we were determined to make as much noise as possible, and a couple of the other guys decided to join in. We blew up beer cans, cranked the music and sang along (quite horribly). We pissed everybody off, until they heard some of the outlandish crap we were saying, then everybody was laughing. We finally passed out sometime around 5.

I got up about 7 am and started cleaning. There were 100+ beer cans laying on the ground and a ton of trash, so it took forever! I was supposed to be in Ames to help a training partner at the IA Games, but I didn't get home till after 2, so I missed the meet. I felt bad about this, but there was nothing I could do.

As far as training goes, I will be over-reaching this week, so I will be training again tonight, and I will talk more about training plans when I post tonight.