Reactive Training Systems

Friday - Bench / Dead / Squat
Reverse Band Bench - Close Grip
455 x3 @7
500 x3 @7
530 x5 @8
530 x4 @8 ...15lb PR
530 x3 @7
500 x3 @7
465 x4 @7
465 x5 @7

Raw Deadlift - no belt - OLY shoes
450 x3 @7
500 x4 @8
500 x3 @8
470 x3 @7.5
440 x4 @7

Manta Ray Squat - no belt
265 x5
355 2x8 @8

Overall, I am very pleased with the way things are going. That wrapped up 3 out of my 4 weeks on concentrated loading and all I can say is that I feel normal, am getting plenty of sleep, food, rest, conditioning, and well everything has been going solid. I've been hitting PRs on mostly everything and am looking forward to this last week (week 4). If things go as planned, I should be doing very well.

OK, I've put a little more thought into concentrated loading and the effects it has on me. I've come to an understanding that I'll try out next week. It seems to me that with weights at or under 90%, I am really good with maintaining my strength level...in other words...I don't really fatigue...at all. However, with weights over 90%, I tend to feel the effects of fatigue a little quicker. SO...I was thinking about how my body is taking this concentration of volume. Looking back at my training...I haven't touched any weights at or above a 9 RPE other than the first training session back in the shirt a few weeks ago and a crappy hanging kettlebell bench on week 2. Most of my sets are at 7-8 RPE. This leads my to a conclusion. On working in percentage ranges...I'll need to either cut the amount of sets back...OR...increase the number of lifts per stress and % range. I think that I'll go for the latter of the two. Simply because it will take more lifts to achieve a level of fatigue. The amount of reps is the question. I do not think that I'll play with the charts too much above 90%. But with the % ranges under 90%, I plan on increasing the rep range by one lift every mesocycle (4-8 weeks) and see how the body adapts to it.

I use a bit of a different calculator for my one rep maximum. Myself and others that I train with feel that it is extremely accurate. I'll be working on making an RPE based chart system for RTS and present it to Mike at some point. That is if I have time to develop one with everything that is going on. That way the lifter doesn't have to track percentage ranges or mess around with fatigue percents, but base their training around their estimated 1RM and level of current physical preparedness. I know this sounds like we already kind of do this and we do, but I think that it may be a different way to work the program for people who don't fatigue so well. I know it may sound a little 'out' there at this point, but as it is developed I'll understand more about it and let people know how its going. In reality, I'd bet any money Mike has tried this and probably already has developed one. LOL   If he has that would be cool, then we can compare our ideas.

-- Edited by Brady Stewart at 05:12, 2009-02-28

I will do Mike. I've got some other ideas that a few of us were discussing at the gym for bench only guys as well. Turns out that they may need a completely different set of RTS charts.

Monday - Bench / Triceps
Equipped Bench Press
495 x2 @7
530 x2 @7
560 x4 @8...huge PR!!!
560 x3 @8
560 x3 @8
530 x4 @8
495 x4 @8
495 x4 @8

Close Grip + 100chains
190 x6 @7
280 x10 @9-9.5 ...10lb PR
300 x6 @9

BIG improvements today. This is the 4th week of concentrated loading. I think that I know why I am not feeling the effects of the concentration of volume. Turns out I may be on the MED/HIGH end of stress and not necessarily the concentrated levels I thought. I'll get into this later.

You probably mean since you were doing bench only, you didn't have the additional tax of doing squats/deads, you should have been doing more volume. Yes, you're probably right, but only up to a point. It wouldn't be "double the volume" or anything quite that linear (which you're not suggesting either).

I have about 3 other suggestions / explainations for what you're thinking, but we need to talk to get to a solution. Are you guys going to make it to the Arnold this year? If not, you still need to give me a call soon so we can talk about this stuff!

Tuesday - Bench / Squat / Dead
Super Close Grip Bench Press w/micro bands
320 x2 @7
345 x2 @7
365 x4 @8.5
365 x3 @8
345 x3 @8
345 x3 @8
320 x3 @7
320 x3 @7

Raw Squat - no belt
460 x2 @7
520 x4 @8-8.5, just not sure which
520 x3 @8
470 x3 @7
470 x4 @8

SLDL off Plate
225 x5 @6
315 x5 @7
385 x8 @8.5

Really good lifting despite the work that I did yesterday. Just a little PR in the micro band uber close grip bench. Actually its a decent one about 10lbs, I just felt a little ****ty. However the squats have never felt better. I misloaded the weight an additional 10lbs and the weight ended up being 520 instead of 510. And it was surprisingly easy. I am staring a 600lb beltless squat in the face right now. Really excited about that.

Thursday - Bench / Shoulders
Wide Grip Hanging Kettlebell Bench
345 x2 @7
370 x2 @7
395 x4 @8
395 x3 @8
370 x3 @8
370 x3 @8
370 x3 @8
370 x4 @8

Kettlebell Military Press
30s x12

DB Military Press
65s x8
80s x12

Kettlebell Military Press
30s x12

LOTS OF STRETCHES

Friday - Bench / Dead / Squat
Close Grip Reverse Band Press
500 x2 @7
535 x2 @7
565 x4 @9
565 x3 @9
535 x3 @8
535 x4 @8.5
535 x3 @8
500 x4 @7

Deadlift - OLY shoes - no belt
405 x3 @7
465 x2 @7.5
530 x1 @8
405 x5 @7

Manta Ray Squat
225 x8 @7

Cut the workout short today. I am FINALLY feeling the effects of concentrated loading. Surprisingly, it affected my legs a lot! No true PRs, however I have handled that kind of weight for that many reps in the reverse band press. So that can't be a bad thing. I am sore everywhere and am fairly achy. I'll make sure that I rest up and recover well.

The next 4 weeks will look something like this:
1) Low Stress / 80-90
2) Med Stress / 75-85
3) Med Stress / 80-90
4) Med Stress / 85-95