Reactive Training Systems

Friday - Bench / Legs / EXTRA

Close Grip Reverse Band Press
495 x2 @7
545 x2 @8
575 x3 @9.5
545 x2 @8
545 x1 @8

Leg Press
540 x2x5

External Rotations
Lunges
Pulldowns
Face Pulls

Dude. I am not really sure what is going on with it. It feels like a pinched nerve or a muscle spasm. Good news is that I haven't felt it the last 24 hours, but I think that is because it is getting some rest. Bench is going up though.

Monday - Bench / Bench

Equipped Bench Stock 50
475 x1 @7
520 x1 @8
560 x1 @8
600 x1 @9.5, almost got two, but scott helped 10lbs on the second
560 x1 @9 paused
560 x1 @9 paused

Close Grip 2 Boards
355 x6 @7
400 x4 @8
430 x6 @10

Just competed at the USAPL Bench Press Nationals and had a great time!

Here is a video of my lifts...


Opened at an easy 562
Took 584 on a second...put me in third place
611 on a last...moved me to 2nd place until Jason Jackson's last lift of 672lbs.

It was a really fun meet and this was my highest bench press to date.  My shirt wasn't jacked up at all, so I am thinking that on a really good day, 5-10 kilos more would haven't been too far off.

I'll start posting some workouts/ideas next week.  I have to spend some more time with my wife this week.  She has been really good about me training so hard.

If anyone is curious about RTS, I'd say that my performance this past weekend should prove that it works and it works well.  I've put nearly 100lbs on my bench press in about 1.5 years with it.

Here is what training is going to look like for the next couple weeks. I am not really in the off season, I am more in a preparatory phase, but its short so I don't have a lot of time to work with.

1) Low Stress / Low Intensity -this was this last week
2) Med Stress / Med Intensity - next week
3) High-Very High Stress / High-Very High Intensity
4) Low Stress / Low Intensity - very close to a deload, but not quite
5-14) Training for the American Open begins

During weeks 1-4, I will only be bench pressing twice per week to build up some fatigue resistance, so when I go back to frequency, I won't exert nearly the energy per day as I had been training for.

Another reason I am doing this is so I can put more attention onto conditioning and getting into some light lower body lifting during this period. I have to let my back heal up before I try anything moderate to heavy.

You may also be wondering about the shirted close grip 3 board presses. Yeah its wierd, but they do have a different feel to them. It lets me handle some heavier weight than I would without the shirt, I am getting some form of shirt work in, and I think that they teach you how to use your triceps and lats for your lockout. I don't recommend this during a peaking cycle...that would be pointless.

Monday - Low Stress / Low Intensity

EQBP - 2 Boards (Lockout)
470 x4 @7
505 x3 @8
540 x4 @9
505 x3 @8

Close Grip 3 Board Press
315 x8 @6
365 x8 @7
405 x10 @10


Tuesday - Low Stress / Low Intensity
Close Grip 1 Board Press
330 x4 @7
355 x3 @7
380 x4 @7
355 x4 @7

Manta Ray Squat - no belt
225 x6 @7
315 x5 @7
405 x5 @10

It'll be a long road back to squatting where I was, but overall the squats were really really good. My back really didn't hurt at all, but I could still feel where the problem lies.

On a good note: I do not have a slipped disc, just pinched nerves. I talked about it with my doctor for a bit and he wanted me to play around with the bar positioning on my back as well as my hand placement.

Thursday - Bench / Shoulders - Low Stress / Low Intensity
3 second pause bench press
300 x4 @7
325 x3 @7
350 x4 @7
350 x4 @7.5

DB Incline Bench Press
80s x10 @7
90s x2x10 @7

I was really surprised at how easy the 3 second pause benches were, but then again, I only went up to 350 x4. I look forward to pushing that up a bit over the next few weeks.

I really need to push myself a little more on the incline DBs, maybe next week I'll try 100s or 110s.

Friday - Deadlift / Bench
Raw Deadlift - no belt w/OLY shoes
225 x6 @6
315 x5 @6
385 x5 @7
455 x5 @8, but a light 8

Equipped (Large Metal) Close Grip Reverse Band Press - experimental exercise
465 x4 @6
515 x3 @7
545 x4 @7
565 x4 @8

I have an old Metal IPF X Bencher. I can touch about 185 in it, however it does add a degree of support. Its better than nothing and I really liked using it on the reverse band presses. I need to play around with the bands. I'd really like the weight to 100% deload at the top of the lift, so I'll be working on that over the next couple of weeks.

I am extremely glad that I got to deadlift with nearly no pain. I am not hurting today, so that has to be a good thing. I won't do anything fancy with the squats or deadlifts for a while, until I feel like my back can handle more stress and frequency. That won't be long though. I'll probably play it safe and give it a few more weeks. Wish me luck!