Reactive Training Systems

Nick U · Senior Member

RE: Nick's Training Log

Grant Gavran · Senior Member

hey dude i noticed the same thing about my core. When do you do these things and what are these bridges and things you do with the cable. Im really interested in some of the stuff he does.

Nick U · Senior Member

Bridges are like the front leaning rest on your forearms. I start with both forearms on the ground, then I switch to a side so my shoulders are perpendicular to the ground, then switch to the other side, that's one set. When we do weighted situps we do them on an incline and never relax the abdomen meaning you don't laydown completely at the bottom of the movement. The v-ups are the most brutal though make sure you try to touch your toes at the top of the lift.

I ditched a bench workout here because of pain in my shoulder, after a brief converstation with Mike I noticed that my current cycle is very close to concentrated loading so I'm being careful to avoid injury

5/23 (squat)

Squat (T-suit +belt+wraps) 95% goal 535

405- 1@7
455-1@9?
495-miss WTF!!
535-(put on wraps) 1@8-9
560-took it out of the rack but felt shaky and got afraid of an injury, put it back

DL (belt +suit) 95% goal 535
warmup to 455
495-1@8-9
535-1@9ish
565-miss (got over zealous here, felt awful and drained but wanted that PR too bad)

G-H raise
-four sets 25 pound weight behind head

Ok so this was my first realization that my program is definitly in the concentrated loading phase, not entirely on purpose but I'll roll with it since I'm still hitting my goals. I had two misses today, first I've had since nationals and the only ones I've had in six months of training. I hate that it destroys my confidence that anything I unrack I will lift, but I'll bounce back I'm dumb enough. I will probably still push it on my next bench workout but after that I'm done letting my ego screw up my training.

-- Edited by Nick U at 07:43, 2008-07-11

Nick U · Senior Member

5/23

Training Shirt Bench 95% goal 380

raw warmup to 335

385-1@8 (had to force the touch, weird how you get stronger and weight that use to touch wont)
405-1@8-9
440-miss (see notes below)
430-1@10 (ugly, popped out of the groove, I wasn't expecting such an explosive bottom end, but I was still able to grind it out giving me confidence that 440 is close)

Medium grip bench (pinky on ring) 95%

285-1@7
315-1@8-9
335-1@9
315-1@9ish
315-1@9

7 pin LO

385-stapled (my shoulders were just smoked)
315-2@10
cutting the workout here, definintly no more volume needed

This was a big day with a big bench PR. There wasn't much holding back 440, the spotter grabbed it pretty quick so I didnt grind at all, it was a safety issue since he was in a shirt too and if things had gone bad I could have eaten the bar. I'd like to think that I may have been able to grind it out but its not important, I'm more than happy with 430.

Mike, my Tri-service bench goal was 410. I've murdered that goal halfway through my macro cycle (ending Oct 11th). I'm also ahead of all my planned goals in every lift, my question is do I modify my goals to reflect my new PRs or continue on the path I'm on?

Mike Tuchscherer · Guru

In terms of your goal weights...
Move them up for sure.

In terms of your actual goals for the meet...
That depends on how you're feeling when you get close to the meet. You can make big gains from meet to meet, but I'd caution you to be just a bit cautious with your attempt selection. If you go through the meet and go 8 for 9 or better, then be more aggressive next time.

Hope that helps.

Nick U · Senior Member

Speed Singles (belt)

285-1
315-1@7
315-1@7
315-1@7
315-1@7
315-1@7
315-1@7
315-1@7

365-1@8-9

Good Mornings
285-2
285-2
285-2
285-2
285-2

Overload Walkout
635-liftout only
635- walkout but arch fell
635- solid walkout, good arch, damn near impossible to breath

I learned/improved more squat alot today. I've always had a slow descent on squat which ruins the stretch reflex. Dropping quick is a scary thing at first but I sucked it up today and began dropping pretty quick. Wouldn't you know it, my squat looked alot better and I came out of the hole alot quicker, lesson learned. The good mornings are still pretty rough, the weight is no problem when I get my form hooked up right but its slow progress I'm still working on it though.

Nick U · Senior Member

2/15

Bench 90% goal --> 325

315-2@8
335-1@10 getting over zealous again
325-1@9 ???????
315-2@9-10

I press 90%

225-2@8
255-2@8-9
265-2@9
260-2@9

Cut it here, my shoulder was hurting and I was just smoked

This was pretty disgusting but since its my fourth week about 90% I know what's happening. I'm going to finish out this week being very cautious of an injury. I drop off to 75% next week which will be very welcome.

Mike Tuchscherer · Guru

Also, the 325 might have been nasty because you were tired.

Nick U · Senior Member

2/15
Squat (belt) 90% goal --> 385

315-2@8
365-2@8-9
385-2@9 very slow out of the hole
385-2@9-10 fell forward coming out of the hole on the 2nd rep
375-2@10

DL (Belt) goal -->460
405-1
460-2@9
450-2@9-10

G-H Raise (added mini band)

25-6
25-10
25-8
25-6

Still feeling slightly overtrained rounding out this last week of 90%. I'm ready for the drop off next week.

-- Edited by Nick U at 06:09, 2008-07-19

Nick U · Senior Member

took a week off to do some active recovery due to an injury, nothing too serious just some shoulder irritation and a strained spinal erector. Lot of ice and stretching and I was back to 95% by the end of the week.

Nick U · Senior Member

7/24
Incline Press 75% goal 235

205-5@8
235-5@8-9
235-5@9
220-5@8-9
220-5@8-9
time

Lying Tricep Press 75%

225-5@8
245-5@9
230-5@8-9
230-5@9

Weighted Dips x8

BW-8
25-8
45-8
45-8

Great workout after taking a week with just really ligt weight. The groove seemed a bit shaky but its expected. Really like the weighted dips, seems to cause alot more shoulder rotaion than a typcial pressing movement which is good, since poor shoulder flexibility can hold back a bench press.

Nick U · Senior Member

7/24

Box Squat 75% goal 285

225-2
285-2@6 felt a little weird in the spinal erector
285-1@6 or less, spinal erector definitly not healed
ditched the workout, did some machine leg work and back work. Lots of stretching and ice.

Hard to stay motivated through an injury specially when things are going great all the way up to it.

Mike Tuchscherer · Guru

Stick with it man. It's getting better, but it'll take some time.

If it's feeling good enough, try some band GM's or back raises for 50 reps. Not enough weight to hurt it, but get the blood flowing. I don't know if you're there yet, but think about it.

Grant Gavran · Senior Member

No dude his number hasnt changed. Give him a call.

Nick U · Senior Member

tried to get through a light squat workout again, guess I have to redefine light cause 225 was too much. I was able to pull up to 315 though. Back to the ice.