Reactive Training Systems

Raw Bench

50@-195-5
60%-235-4
70%-275-3@7-8 x3
75%295-2@8 x5
80%-2@9 x4

Lunges
135-3 x3
cut back the volume on these due to a spasm in my back, probably just over exerstion but not taking any chances

T-Bar Row
70-5 x2
80-5
70-5

I was really feeling stiff during this workout and the bench reps felt awful. I ripped some skin off my upper back yesterday squatting so setting up on bench today was painful and I think it was distracting me so my setup was likely off.

Dude it looks really good.

Incline Press
50%-165-5
60%-200-4
70%-230-3
-3
-3
75%-250-3@7
-3@7-8
-3@8
-3@8
-3@8
80%-2@8
-2@8
-2@9
-2@9

SLDL

335-4@7
355-4@8
405-4@9
405-3@9

BTN

135-5
135-5
135-5


great day today. Trained with Brady and his crew. There was a lot of RTS and general training talk, athough the term motor-boating came up in one conversation that I'm pretty sure had little to do with weight lifting.....it seems powerlifters are just about the same across the country.

God I'm so far behind, I'll try to get caught up. Had two weeks on leave, mostly trained with Brady and his crew, it was a great place lift.

Starting from where I left off

Cambered Bar Bench
50%-200-5
60%-235-4
70%-275-3x3@7
75%295-2x5@8,8-9
80%1x3@9

Deficiet Deadlift
50%-205-5
60%-245-4
70%-285-3x2
75%-305-3x4@7-8
80%-3253x3@7-8

GMs
225-6x3
reps x sets

lots of volume, making great progress in the deadlift




Raw Squat

50%-215-5
60%-250-4
70%-290-3x7@7-8
75%-310-2x5@8


BTN Press 75%

135-6@8
145-6@9
150-4@10
135-4@10

SLDL

315-5x4

reps x sets

intensity dropped off this week, as the volume increased



Incline Press

50%-175-5
60%-205-4
70%-235-3x7@8
75%-250-2x5@9
reps x sets

High Bar Squats

225-5@8
245-5@8
265-5@8
285-5@8

I was completely exhausted today for outside factors and just called it early. Never could find the fatigue point on the high bars but I was running out of juice and it was time to quit.



Deficient Dead

50%-220x1
60%-265-4
70%-315-4x5 added a rep for a 5% boost, will compensate by moving by estimated 1RM up
75%-355-3x4@8


Cambered Bar Bench 75%
225-5@7
275-5@8-9
295-3@9
275-5@8-9

GMs

225-6
275-6
275-6

reps x sets

good workout, dead is showing constant improvement





Chain Press
50%-170-1
60%-205-4
70%-235-3x6@7
75%-250-3x4@8

SLDL

315-5@8
365-5@8-9
365-5@9
345-5@9


BTN Presses (fat bar)
35kg-6
55kg-6
65kg-6
65kg-6

Last workout before heading back to the academy



flying.......


back at the academy
Chain Squat
50%-205-5
60%-245-4
70%-285-3x5@7
75%-315-3x4@8


Cambered Bar bench

275-4@8-9
295-4@9ish
295-4@9
275-4@8-9

GMs
135-6
225-6
315-6
315-6@7-8


so many reps.......



Chain Press
50%-185-1
60%-210-4
70%-245-3x5@7
75%-265-2x2@8-9 (cut the last two sets, still getting use to USAFA sleep schedule again)

Lunges 75%
134-4@7
155-4@8
155-4@8
155-4@8
135-1 knee pain

Bent Row

205-6x4

Why do lunges never seem to get easier, and the weight is never difficult but balance is damn near impossible

had the wisdom teeth pulled on monday, so I had to take the week off. Not a fun week but living in a state of numbness from pain killers helps. I know its not healthy to take the pain killers but I tried a day without them, and that was no fun.

Haven't posted in a while but wanted to give a brief update. I'm in the emulative phase of my program and am starting to realize alot of the gains I've been working on for the last 12 weeks. My theory of over componsation seems to be working well. I PRed yesterday in the bench with 335x2 @8, this was my final work set and came after seven prevouis sets of three reps at 300. I was in the gear last week and the week before, this week I've moved back to raw work for a bit of a recovery before moving into the final phase of my peak which will be all gear work until the meet. I'm really anxious to see how things turn out at nationals. I'm really hoping to post a total high enough to compete open at men's nationals in June.