Reactive Training Systems

Thursday - Bench / Shoulders / Recovery

Wide Grip Bench Press
375 x2 @7
420 x2 @8.5
450 x2 @9.5 ...PR! Probably had another rep left, but I racked after 2nd.
425 x3 @9.5


Machine Military Press
150 x3x10 @7

Icing pecs and shoulders @ 1pm and 10pm

The shoulders and pecs feel just a little beat. The cold of the gym doesn't help things either, but I'll combat that with extra recovery (that I should be doing anyways).

The bench press is going up. I am surprised as I am feeling not tired, but sore and unrecovered. However, the numbers and PRs that I am hitting don't lie. I am doing something right. Next week I may tone things backa bit for a lower stress week. I am feeling really good about training right now and expect bigger numbers in the near future. The trick is staying healthy and injury free between now and worlds while putting some strength on. I really need to add a lower body slot in each week. I think that I'll start that next week.

Monday - Bench / Bench

Mid Level Pin Press - Wide Grip
455 x3 @7
495 x3 @8
515 x3 @9.5
475 x5 @9

Mid Level Pin Press - Close Grip
225 x10 @6
315 x10 @7
405 x8 @8

Short and sweet. Don't know about any PRs, didn't have time to train how I wanted today.

Wednesday - Extra and Conditioning

High Rows
200 x15

Med Rows
200 x15

Face Pulls
140 x15

Abs x3x20

Bike
@ level 13 x20mins

Walk
2mph x13mins

Just deloading this week. I'll resume regular training with 3 mesocycles leading up to IPF BP worlds. The first will be 6 weeks long, the second will be 8 weeks long, followed by another 6 week meso. I'll be looking to push my raw bench over 500lbs and shirted bench to 650. At least thats the plan and its easier said that done, but if training goes as planned and recovery isn't an issue, should see a big lift. I am really excited. I'll tighten everything up technically and hit tons of reps in the shirt. I may even throw in 1-3 weeks of concentrated loading somewhere in there, but not together. Not sure when I'll do this or what intensity it'll be. I am thinking between 75-85 or 80-90. We'll see. For the first meso, I may try fatigue percents during the volume phase to get a little more volume in. Still not sure if I'll go that route.

Monday - Bench / Bench
Equipped Reverse Band Bench Press
475 x4 @7
525 x3 @7.5
575 x4 @8.5
575 x4 @9

Super Close Grip Bench Press
135 x8 @5
225 x8 @6
315 x8 @7

It was good to feel out the Equipped reverse band benches. I was able to put my shirt on all by myself. Its getting easier to do. I really took them a little easier as I didn't want to push this exercise too soon. I kept it on the light side just to get an idea of where I am max wise. Next week I'll push it a bit more. I may try 600 x5 next week. We'll see.

JordanLinteris wrote:

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Man your pressing power is insane!

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Thanks a lot!  It has come a long way.  The gains have been coming very fast for me lately.  I think that consistency, exercise selection, and programming have been the major players.  Over the years I feel that i've found exercises that I can exploit and exercises that will build my weaknesses.  After Tonight's training session, I am truly surprised.

Tuesday - Bench / Squat
Close Grip MIO ISO
295 x4 @7
345 x4 @8
375 x5 @9
365 x5 @9

Raw Squat - no belt
315 x5 @7
385 x3 @7
455 x7 @9 ...COMEBACK PR!

Lats x2x15
Rotators

Will try deadlifting Friday!


Wednesday - Extra and Conditioning
ABS x3x20
Treadmill 4 degree incline @3.3MPH x30minutes



Thursday - Bench / Shoulders
Raw 1 Board Press
365 x4 @7
400 x4 @7.5
430 x6 @9 ...REDONKULOUS PR, by about 20+lbs
430 x5 @9
415 x5 @9

Straight Bar Military Press
45 x8
95 x8
145 x8
175 x8

Machine Military Press
175 x8

Tony Parrella wrote:

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strong bench work there bro

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Thanks Tony!

Friday - Bench / Dead / Squat

Close Grip Bench Press +200lbs chain
185 x3 @7
225 x3 @7
255 x3 @8
285 x3 @9
275 x3 @9

Raw Dead - no belt
405 x5 @7
405 x5 @7

Manta Ray Squat
225 x10 @6
225 x10 @6

Just starting to get into the habit of deadlifting again.  I've been doing only 2 exercise slots for the lower body and I've decided to add the deadlift in.  In another few weeks, I may add another.  Overall things felt really good tonight and no pains.

Nick Underwood (NickU) got to come up to the BWLC tonight to train.  He's staying in the area until Jan 3rd.  It was really cool to see him train and talk training with him.