Reactive Training Systems

Grant Gavran · Senior Member

Grants Training Log

Mike Tuchscherer · Guru

Dang, dude! A 15lb PR and a 10lb PR? That's big sh*t for you!

By the way, how do you like your modified split so far? Any glaring deficiencies?

-- Edited by Mike Tuchscherer at 03:25, 2008-04-30

Grant Gavran · Senior Member

Yeah dude i like the new split, im pretty smoked when going into the shirt work and thats how it should be. Sometimes my numbers arent as big when i did the other split but its just cause im a little more smoked at some points in the workout. Ill be able to adapt though, it always seems to work out. Yeah the deadlift PRs just keep coming so i hope this carries over.

Mike Tuchscherer · Guru

That's a very interesting way to organize your training. I'm thinking of doing something similar to that at some point. I'll have to see. At the very least, I'll keep it in mind.

And by the way, with chains on that DL, you were locking out 500 every rep.

Grant Gavran · Senior Member

Thursday

12" Squat: 80-90%, 6-8 sets @8-9, 25 min
- 345x2@8
- 365x2@8.5
- 365x1@8.5
- 365x1@8.5
- 365x1@9
- 335x2@8
- 335x2@8.5 (33min)

Ply Press: 75-85%, 6-7 sets @8-9, 25 min
- 255x3@8
- 275x3@9
- 275x2@9
- 275x2@8.5
- 275x2@9
- 255x3@9 (29min)

3 Board Press +180pp: 75-85%, 6-7 sets @8-9, 25 min
- 135x3@8
- 155x3@8.5
- 165x2@10 - miss #3
- 145x3@8
- 155x3@9
- 145x3@9 (25min)

-Total Training Time: unknown
-12" Squat: These were ok at best. I think i could have climbed up to 380 and got a PR but my form was taking a turn for the worst around 365 and the 380s would have been ugly. Any time i ventrue around 365 raw squat my form starts to suck. I lean forward a good bit more and do more of a squat goodmorning where as my reps before that werent that bad. This box is kinda cramping my style to but it may be good for me. If i got too fast i plop on the box and my form sucks. Therefore i usually go pretty slow and hover around the box till i touch it. The reps started getting better near the end and that is why i decided to do singles with 365. The 2nd single was awsome, threw the head back and form was perfect. HAHA on some of em toby said i looked like steve goggins. Anyways the technique is what screwed at least my third squat up at this meet so i tried to take time to correct it today.
-Ply Press: These werent very good either. We took a 30 minute long picture for the team between squats and bench so i was off my game plus i got into a pretty good fight with one of the girls on our team so that kinda made me loose focus. Anyways i did the 275x3@8 last week and i have done 285x3@9.25 before so these werent so great. The weights just didnt feel so good today, and my bench and squat have been stuggling this week and last week. If it means anything i feel fine now but i need a lot of sleep and every morning i wake up with a sore throat. I feel fine at training time but it may take a small toll on me.
-3 Board Press +180pp: This really pissed me off. I moved this from monday to thursday so i could give my tris some recovery but it didnt help. I actually did worse than i did last week and these bands are really kicking my ass. I found out i really cant grind out reps with my triceps. Everyone said the first two reps on the 165 set looked so easy and then disaster struck when i tried number three and just hit that brick wall. It was pretty sad and i was very upset with myself. So i just trundled along and finished up. Hopefully tomorow will be better. There is a deadlift exercise so at least ill have one PR, i wish all my lifts would decide to go up.

Grant Gavran · Senior Member

Friday

Reverse Band Bench +p: 80-90%, 6-8 sets @8-9, 25 min
- 315x2@8
- 335x2@9
- 345x2@9.5
- 325x2@8.5
- 325x2@8.5
- 325x2@9
- 315x2@8.5 (30min)

Deadlift of 100lb plate: 80-90%, 6-8 sets @8-9, 25 min
- 375x2@8
- 405x2@8.5
- 420x2@9
- 425x2@9 - PR
- 415x1@8.75
- 405x1@9 (26min)

SSB Squats: 4-5x5 @8-9, 25 min
- 205x5@8
- 225x5@8.5
- 240x5@9 - PR
- 215x5@8 (22min)

-Total Training Time: 137min
-Reverse Band Bench +p: These sucked I have done 350x2@9 before but it may have been using Jamaals tighter bands. I am really not happy with how my benches are going right now and its gonna make me restructure my programming for the 3rd week in the row, but only 3rd exercises. Im getting too smoked on bench with too little rest so im gonna do my third exercises like this next week (i thinks its how wade hooper does it). Squat, top bench, deadlift, bottom bench. I can do my deadlift whenever cause being smoked never seems to affect it, wierd.
-Deadlift of 100lb plate: Its good right here i matched what i pulled off the 45lb plate today off the 100. All my reps felt really really sold and i can tell that my hamstrings are getting a lot stronger which is exactly what i need on the deadlift. This was a 12 lb PR from last week and an even bigger one from the last time i have done double on this. Since nationals i have not missed a deadlift PR.
-SSB Squats: These were hard as always i really needed a PR on squat so i really pushed it on the 240 set. The form was good but i was scraping for that 5 lb PR. It should help with my confidence cause its the only squat PR i have had in the past two weeks. So we will see how this goes next week.

Grant Gavran · Senior Member

Monday

Training Suit Squat: 70-80%, 7-9 sets @7-8, 25 min
- 375x3@7.5
- 405x3@8
- 425x3@8
- 425x1@8
- 425x1@7.75
- 405x2@8
- 405x2@8 (32min)

Training Shirt Bench +3C: 70-80%, 7-9 sets @7-8, 25 min
- 225x3@7
- 240x3@8
- 240x2@7.5
- 240x2@8
- 235x3@8
- 235x2@8
- 225x3@8
- 225x3@8(35min)

SSB Squats: 5-7x5 @8-9, 25 min
- 205x6@8
- 230x6@9 - PR
- 215x6@9
- 200x6@8
- 205x6@9 (24min)

-Total Training Time: 138min
-Training Suit Squat: This was finally a good session in the suit and its coming at a good time. This is the most i have ever done at an 8 in my training suit and no wraps. I got smoked by all the volume in the suit. Also i realized that i was falling out of my groove by staying too upright. I need a little bit of forward lean in my suit. I think the shoes cause this cause its only right at the very bottom of the lift because of the heel on them. I think that sometime i am going to try the flat sole out again and see how my form goes.
-Training Shirt Bench +3C: These were decent numbers and i did 5 lbs more than i did on my 80% work two weeks ago. I am really good off the chest but these things really slow down at the top of the lifts, and i really cant grind through benches that well still, especially with chains. Everyone was like dude you arent going up those looked so easy. I always tell them dude those were a little grindy. I was only setting up well on about half of the benches, need to take care of that.
-SSB Squats: I was pretty happy with these today, but my legs were a little bit tired from the squats. This was still a 5 lb PR so that was good work. I hit a few sets but i was running late on these. I really liked the new split because it alternates upper body and lower body, but this is just one day so i will see how tomorrow works out.

Mike Tuchscherer · Guru

Looks good, Grant.

BTW, it can easily take a year to noticably affect your ability to grind out weights. Be patient. You're training is right and that ability should come with time.

Grant Gavran · Senior Member

Tuesday

Bench (pinky on ring): 70-80%, 7-9 sets @7-8, 25 min
- 245x3@7.5
- 265x3@8
- 255x3@8
- 255x2@8
- 245x3@7.5
- 245x3@8
- 245x3@8
- 245x2@7.5 (33min)

Training Suit Deadlift +belt +3C: 70-80%, 7-9 sets @7-8, 25 min
- 365x3@8
- 390x3@8
- 390x2@8
- 390x1@7
- 365x2@7.75
- 365x2@7.75
- 345x3@7.5 (32min)

3 Board Press +180pp: 5-7x5 @8-9, 25 min
- 135x5@8.5
- 145x5@9
- 150x5@9 - PR
- 140x5@9
- 135x5@9 (25min)

-Total Training Time: 136min
-Bench (pinky on ring): These were ok today, nothing special. I hit a decent number of sets and got up to a number that i have hit before. Obviously i wanted more but it felt good to hit some decent volume and stay within my ranges. I can tell my triceps were a little bit tired from yesterday because they hated doing work at the top of the lift and it slowed a lot.
-Training Suit Deadlift +belt +3C: Good stuff i hit 5 lbs more than when i did these 2 weeks ago at 80%. Again form felt really good but the reps slow down significantly on my legs when they get stuck. They look like 10s but are still 8s for sure because i refuse to use baby powder until i need it for the meet or testing. I was really sore from all the legs i did yesterday but it never seems to matter when i deadlift how sore i am, i seem to do well.
-3 Board Press +180pp: I am really glad that i decided to change the structre of the program. I hit good numbers today on this. I did 150x4@9 two weeks ago so throw on another reps. Maybe i got a little stronger or maybe i just planned my program better. Either way i am happy and hope for more good results. So far the week has been very good.

Grant Gavran · Senior Member

Thursday

12" Squat: 70-80%, 7-9 sets @7-8, 25 min
- 315x3@7.5
- 315x2@7
- 335x3@7.75
- 350x3@8
- 350x1@8
- 315x3@7.75
- 325x2@8 (28min)

Ply Press: 70-80%, 7-9 sets @7-8, 25 min
- 245x3@7.5
- 260x3@8
- 270x3@8
- 255x3@7.75
- 255x3@7.75
- 255x3@8
-245x3@7.75 (29min)

Romanian DL: 5-7x6 @8-9, 25 min
- 315x6@8
- 340x6@9
- 345x6@9 - PR
- 325x6@8
- 325x6@9 (23min)

-Total Training Time: 120min
-12" Squat: I was really beat up today and it showed. The 2 high stress weeks in a row are taking their tolls on me. I really was trying to work on form today and for the most part it was pretty good except for my 350 set. The first one was good but not hte last two. As soon as my legs get tired my form collapses and i really start relying on my back which isnt a good thing. I really need to stay aware of these thing cause if i can get these squats looking good the more the gear will help which is a good thing. Oh one last thing this was a morning session which im not used to so i still wasnt woken up till about romanians.
-Ply Press: Nothing spectacular here. I didnt do as much weight as 2 weeks ago but i may have been pushing that RPE a little hard. The RPEs on these reps were much better and in the range and only 5 lbs less on my max set. Other than that i really have nothing else to say.
-Romanian DL: Good stuff here, this was a solid 10 lb PR from the last time i did 6s. My deadlift is coming along very nicely and the form on these reps was looking really good for a change. I think that i am hitting the weakness correction really well on deadlift but we will see what happens when i max.

Grant Gavran · Senior Member

Friday

Reverse Band Bench +p: 70-80%, 7-9 sets @7-8, 25 min
- 295x3@7
- 315x3@8
- 325x3@8
- 315x3@8
- 315x3@8
- 315x3@8
- 295x3@7
- 295x3@7.5 (30min)

Deadlift of 100lb plate: 70-80%, 7-9 sets @7-8, 25 min
- 355x3@7.5
- 375x3@8
- 375x1@7
- 355x2@7.5
- 375x1@7.5
- 355x2@7.5
- 335x3@8 (34min)

Incline (thumb from smooth): 5-7x6 @8-9, 25 min
- 195x6@8
- 205x6@9
- 185x6@8
- 185x6@9
- 185x6@8 (22min)

-Total Training Time: 122min
-Reverse Band Bench +p: These were ok today. I was getting some really good setups today which hasnt been the norm lately. The numbers were pretty decent for today could of hit a few more top end sets but really it wasnt bad for 80% work.
-Deadlift of 100lb plate: Good lord my back was so sore from yesterday. I wasnt able to get too much volume today because my grip was totally torched from the romanians yesterday so that was my limiting factor for sure, that and my back. Other than that my numbers werent bad, I did about the same as last week, so even if i feel like complete garbage I was still able to keep these on track which was good.
-Incline (thumb from smooth): These were complete garbage. I did horrible usually 185 is not even a set for me even when doing sets of 6. Anyways today I was just smoked and my triceps really were not helping me finish the movement. I was about 15 lbs under what i have done before. Anyways I can tell the two high stress weeks have taken their toll on me because of how beat up and sore i have been. That and getting 4 hours of sleep the past two nights cause we did morning workouts cause in the afternoon I have to do military stuff because i failed CPME for the second straight year.

Grant Gavran · Senior Member

Monday

Meet Suit Squat +wraps: 80-90%, 5-6 sets @8-9, 20 min
- 430x2@8
- 455x2@8.5
- 470x2@9 - PR
- 455x1@8
- 425x2@8 (32min)

Training Shirt Bench +3C: 80-90%, 5-6 sets @8-9, 20 min
- 245x2@8
- 265x2@9 - PR
- 265x1@8.5
- 265x2@9
- 265x1@9 (28min)

SSB Squats: 4-6x4 @8-9, 20 min
- 215x4@8
- 235x4@8.5
- 250x4@9 - PR
- 225x4@8
- 230x4@9 (21min)

-Total Training Time: 128min
-Meet Suit Squat: This was a decent session in the suit. It was my first time back in wraps so thats gonna take some getting used to. I have done 465x3@9 before but this is my first time back so I get a little slack here. The reps were a lot better when i didnt baby the weight getting down to depth. So i now know what I need to do with the weight. I did wrap my own knees for most sets and the wraps are worn out, a couple years old so cant wait to hit some bigger numbers. hit depth on almost all reps.
-Training Shirt Bench +3C: I hit a 5lb PR in this and i think i could have gotten more. The first set of 265 the reps were ugly so i didnt go up, but the reps ended up getting better as my form got better. I suck at singles in the shirt so i tried to do more singles today. The grinds were awsome, I was able to grind out a lot of reps so I can tell that my tricpes are doing something right.
-SSB Squats: These were right on the money. This was a 10 lb PR which was really good. Form was good as well. This was the last of the safety bar for a long time cause i dont have one at home so hopefully I got everything out of them that i could.

-- Edited by Grant Gavran at 00:50, 2008-05-13

Mike Tuchscherer · Guru

Nice work, Grant.

Zerchers are a decent substitute for SSB work.

Grant Gavran · Senior Member

Yeah im gonna be hitting those hard on these next few weeks leading up to nationals

Grant Gavran · Senior Member

Tuesday

Bench (pinky on ring): 75-85%, 5-6 sets @8-9, 20 min
- 245x3@8
- 260x3@8
- 275x3@9 - PR
- 275x2@8.5
- 275x2@9
- 255x3@9 (26min)

Training Suit Deadlift +belt +3C: 80-90%, 5-6 sets @8-9, 20 min
- 385x2@8
- 405x2@8.5
- 425x2@9 - PR
- 425x1@9
- 405x1@9 (22min)

3 Board Press +180pp: 70-80%, 4-5sets @8-9, 20 min
- 140x4@8
- 150x4@8.5
- 160x4@9 - PR
- 145x4@9 (20min)

-Total Training Time: 105min
-Bench (pinky on ring): These were really good today and its a start of something good for me. Hopefully i can keep making these gains on my raw bench movements because they have been stagnant for a little while. Today was only a 5 lb PR but i will take whatever i can get. I was getting really good setups on all my benches so hopefully ill keep it up.
-Training Suit Deadlift +belt +3C: I hit the numbers that i was expecting to hit today which was good. I have thouroughly enjoyed this movement because i feel like its hitting the exact spot that i need work on. This may be a a false positive thought because i really dont have any evidence that it is this but all of my deadlift movements have been going up so something has to be going right for me.
-3 Board Press +180pp: I hit good numbers that i was expecting to hit as well today. It was a 10 lb PR from 3 weeks ago so im pretty stoked about how these are going. Good setup on these as well. My triceps were giving out a good bit at the end so i cut it short with only 4 sets. So far a great week 6 for 6 on PRs for the week.

-- Edited by Grant Gavran at 06:14, 2008-05-14