Reactive Training Systems

Friday - Bench / Deadlift / Squat
Close Grip Reverse Band Press
420 x4 @7
455 x4 @7
490 x6 @7
495 x5 @7.5
455 x6 @7
455 x5 @7
455 x5 @7

Raw Deadlift in OLY Shoes - no belt
390 x6 @7
460 x6 @7
420 x6 @7
420 x5 @7

Manta Ray Squat
225 x8 @6
315 x2x8 @7

This workout summed up this weeks contentrated stress with 65-75% weights. The week started off a bit rough, but it evened out very nicely over the last 2 days. Tomorrow, I'll try some barbell training for cardio and some moderate ab work.

I just bought a practically new competition bench made to IPF specs today. I am super excited about that!

Monday - Bench / Triceps

Equipped Bench Press
490 x2 @7
520 x2 @7
550 x4 @8.5...BIG PR
550 x3 @8
520 x3 @8
520 x3 @8
520 x3 @8
495 x3 @8.5

Close Grip Bench Press w/100lbs chains
155 x8 @6
245 x12 @8
265 x8 @8

WOW what a day. My estimated bench press is around 630...at this stage in the game I am way ahead of myself and my goal at worlds. I won't give that away though. I thought that I'd be a little weaker this week, but I was much stronger today. The shirt felt right and can't wait till I can try a super katana. Hope I can get one soon.

They got my bio up on the world bench team site.
http://www.usaworldbenchteam.com/BradyStewart.htm


-- Edited by Brady Stewart at 02:57, 2009-02-18

-- Edited by Brady Stewart at 02:58, 2009-02-18

I never really posted what my intentions were for this 8 week meso before the peaking meso leading up to Worlds. My competition meso is up in the air at the moment, but it will mimick how I peaked for nationals...which seemed to work very well. Weeks 8 and 9 may slightly change, but the theme will stay the same.

So here goes:

Week 16 - Accumulation / Concentrated Loading / 70% avg.
Week 15 - Accumulation / Concentrated Loading / 80% avg.
Week 14 - Accumulation / Concentrated Loading / 75% avg.
Week 13 - Accumulation / Concentrated Loading / 80% avg.
Week 12 - Transmutation / Medium Intensity / Low Stress
Week 11 - Transmutation / High Intensity / Low Stress
Week 10 - Transmutation / Medium Intensity / Medium Stress
Week 9 - Transmutation / High Intensity / Medium Stress
Week 8 - DELOAD / 65% average / SUPER LOW STRESS
Week 7 - Accumulation / ?
Week 6 - Accumulation / ?
Week 5 - Accumulation / ?
Week 4 - Transmutation / ?
Week 3 - Realization/TRANS / ?
Week 2 - Testing/Realization / ?
Week 1 - Competition / 85%...72.5%...65% deload

I am on week 15 currently and hit a pretty big Equipped Bench PR on monday (the beginning of week 15). I am expecting my numbers to fall or my RPEs to rise on the 13 and 14th weeks. If they don't...That would be a really good thing, and I'll have to create a more accurate volume chart for me to work concentrated stress in the future. So far though, everything is going smoothly and I feel really good. I have always felt that my body responds to high amounts of volume anyways...at least with pressing. LOL

I am going to see Dr. A.R.T. tomorrow so he can clean out my pecs/shoulders.

What Brady doesn't say is the 550x4 bench was technically perfect, fully controlled and solid throughout. Lifting big weights is impressive, making them look as easy as Brady does is unreal.

Friday - Bench / Deadlift / Squat

Close Grip - Reverse Band Press
490 x2 @7
520 x2 @7
550 x4 @8.5
550 x3 @8
520 x3 @7.5
520 x3 @7.5
520 x3 @7.5
495 x3 @7

Raw Deadlift - no belt
460 x3 @7
520 x3 @8
490 x3 @7.5
490 x3 @7.5
490 x3 @8

Manta Ray Squat
245 x6 @6
335 x2x8 @7

Really good way to end the 2nd week of concentrated loading. The RPEs are showing that I have been recovering quite well. I am not really that tired or have that feeling of being overtrained yet. Maybe that's because mentally, I am expecting it and am guarding myself mentally. I have to say though that I am having a lot of fun hitting all these reps and sets back to back. I am trying hard to not waste any time. The sessions are a bit long, but they are necessary for what I am trying to accomplish. Plus, I have the time.

Expectations for next week:
The weights will be significantly lighter (5%), however my volume will increase a bit. I'll be paying close attention to my RPEs and their relation to my percentages. I am not hoping that they'll be higher because that is expected, but if they are right on (percentage wise), I may have to increase the volume for the 4th week. Remember that I am trying to facilitate an over stressed state with my body, so I am kind of waiting around for this effect to show. It may need a little help, but I don't want to jump the gun, that 4th week may just be all I can handle on its own. We'll see.

290kg max??!!! Is your estimation what you are planning at worlds?

Seems to me like you are WORLD RECORD MATERIAL if you go in a three-lift event for your bench. Keep that bench press going the way it is going man! I am sure you know the records as well, just thought I would throw that out there.