Reactive Training Systems

Mike Tuchscherer · Guru

RE: Grants Training Log

Grant Gavran · Senior Member

Friday

2 Board Press +180pp: 80-90%, 3-4 sets @8-9, 15 min
- 230x2@8
- 245x2@9
- 250x2@9 - PR
- 255x2@9.5 (15min)

2 sec Iso Mio Deadlift: 80-90%, 3-4 sets @8-9, 15 min
- 355x2@8
- 380x2@8.75
- 390x2@9 - PR
- 360x2@8 (17min)

Incline: 3-4x4 @8-9, 15 min
- 225x4@8
- 245x4@8.5
- 260x4@9 - PR
- 240x4@8 (16min)

- Weight Average for the Week: 185.32

-Total Training Time: 85min
-2 Board Press +180pp: These were not bad. I hit a 2 lb PR but i went a little overboard on the last set but whatever i didnt count it toward my PRs. This exercise is ok but i still have to keep coming up with new exercises because i dont have the resources that i did at school.
-2 sec Iso Mio Deadlift: These were ok I hit a PR on this and the reps were pretty good except for the second rep on my PR set. Not bad i dont remember much from this a couple days ago.
-Incline: Hit an ok PR on this i was stopping 3 inches from my chest on these because my chest and shoulders were destroyed. I may try dumbell military press like mike is doing on my next cycle.

Grant Gavran · Senior Member

Monday

Reverse Band Squat +pp: 70-80%, 5-7 sets @7-8, 20 min
- 475x3@7
- 505x3@7.5
- 530x3@8 - PR
- 530x2@7.75
- 505x3@8
- 495x2@7 (23min)

Bench +90mm: 70-80%, 5-7 sets @7-8, 20 min
- 215x3@7
- 230x3@7.75
- 240x3@8 - PR
- 245x3@8.25
- 225x3@7.5
- 225x3@8 (22min)

Front Squats: 4-5x6 @8-9, 20 min
- 185x6@8
- 210x6@8.75
- 215x6@9 - PR
- 200x6@9 (20min)

-Total Training Time: 98min
-Reverse Band Squat +pp: These were awsome i hit over a 20 lb PR today doing 8s so i was happy. The form was better than it has ever been. I watched a lot of film this weekend and was trying to get as upright as some of these awsome squatters. I look forward to doing better on these.
-Bench +90mm: Awsome, i did these about 6 weeks ago and these numbers were the same but at an 8 so that is still some very quick progress for me. The chest felt strong today and i hope it keeps up for tomorrow.
-Front Squats: Man these are tough but they were looking really good today. Form was totally awsome except for the occasional slip of the bar on the shoulders. Also i dont have the easiest time breathing when the bar is choking me. Good numbers though.

Grant Gavran · Senior Member

Tuesday

Close Grip Pause Bench: 70-80%, 5-7 sets @7-8, 20 min
- 240x3@7
- 265x3@8 - PR
- 265x3@8
- 265x3@8
- 245x3@7
- 245x3@7.5 (24min)

Deadlift off 45 lb plate: 70-80%, 5-7 sets @7-8, 20 min
- 355x3@7
- 380x3@7.75
- 400x3@8 - PR
- 400x2@8
- 380x2@8
- 365x3@8 (21min)

JM Press: 4-5x5 @8-9, 20 min
- 170x5@8
- 190x5@8.5
- 195x5@9 - PR
- 180x5@8
- 170x5@8 (20min)

-Total Training Time: 95min
-Close Grip Pause Bench: These were decent i have never done them so i didnt know what to expect but this was around what i was thinking. This actually felt good on the chest so i was happy with how this went. I was feeling really dazed coming into this workout and i would never get out of my haze.
-Deadlift off 45 lb plate: These were ok, tied my PR but was at an easier RPE. These felt good and they were quick at the top but getting off the floor was a pain. Decent stuff though we will see how this goes next week.
-JM Press: I kinda liked these, they are brutal on my tricpes. I hit a 10 pound PR on this today so i was pretty happy and i got a good bit of volume in this exercise. So far i am pleased with how this week is going.

Grant Gavran · Senior Member

Wednesday

Weighted Situps Decline 45lb plate: 20      18      18
Weighted V-Ups (superset):            20x10 25x8 25x8

Bridge Front (45lb plate): 40sec 40sec
Bridge Side:                    40sec 40sec

Run/Walk: 2 miles before hand

-- Edited by Grant Gavran at 03:28, 2008-09-18

-- Edited by Grant Gavran at 03:37, 2008-09-18

-- Edited by Grant Gavran at 03:41, 2008-09-18

Nick U · Senior Member

what do you think of that weight on the bridge, pretty intense huh. Me and ryan have worked up to sets with two 45s for a minute a set. Its crazy. You can also try bridging between two benchs and hanging a chain belt around your waist for you side arch's.

Grant Gavran · Senior Member

Thursday

Box Squat: 70-80%, 5-7 sets @7-8, 20 min
- 315x3@7.5
- 335x3@8 - PR
- 335x2@8
- 315x3@8
- 315x1@7
- 295x3@7.75 (20min)

Medium Grip Bench: 70-80%, 5-7 sets @7-8, 20 min
- 255x3@7
- 270x3@7.5
- 280x3@8
- 280x2@7.75
- 270x3@7.5
- 270x3@8 (22min)

Snatch Grip Rack Pull: 3-4x8 @8-9, 20 min
- 295x8@8
- 315x8@8.5
- 325x8@9 - PR (18min)

-Total Training Time: 103min
-Box Squat: These suck I really hate these. I hit a PR on these but they hurt my hip and my back because of the impact. I was able to keep ok position but it was really hard when the box stopped my motion. I need to change the exercise for the rest of the cycle but i have run out of balanced squat movements. I have to do raw squats next cycle.
-Medium Grip Bench: These were ok I did these 2 cycles ago but i hit better 80% numbers than i did the last time i did. Not bad and hopefully they get better the next couple weeks.
-Snatch Grip Rack Pull: These were brutal. The RPE may have been a little off but it was all based on my ability to have a totally arched back. I also didnt wedge into every rep i just set it down and pulled which was much harder than normal but my back was smoked in a good way.

Mike Tuchscherer · Guru

Some ideas for your squat:

Squat + chain
Wide Squat
Wide Squat + chain
Squat + moderate bands
ISO MIO Squat
ISO MIO Squat + chain
Olympic Squat

If you haven't done it in 2-3 blocks, it's okay to do it again. The only exception would be raw squat. You could do that every other block (or sometimes even every block depending on circumstance) if you want to.

Snatch Grip Rack pull.... that's a new one on me. Let me know what you think after this block is over.

Nick U · Senior Member

Tri Service got pushed back to Nov 8th, big surprise there. Army refused to compete before November. Things are looking pretty good, my injury set my lifts back a bit but its coming back. Ryan is squatting 500+ now which is great.Other than that the team has kinda fallen apart, since I decided to work wing staff and Ryan is a sup there is no one really out there putting the team togather. In addition losing our room really hurts the team, the recondo room is great but not being able to train there in the afternoon really hurts us.

Grant Gavran · Senior Member

Friday

2 Board Press: 70-80%, 5-7 sets @7-8, 20 min
- 270x3@7
- 290x3@7.5
- 305x3@8 - PR
- 305x2@7.5
- 295x3@7.75
- 295x3@8 (21min)

Coan Stance Deadlift: 70-80%, 5-7 sets @7-8, 20 min
- 360x3@7
- 385x3@7.75
- 400x3@8 - PR
- 400x1@7
- 400x2@8
- 385x3@8 (23min)

DB Military Press: 4-5x6 @8-9, 20 min
- 60sx6@8
- 65sx6@8.75
- 65sx6@9 - PR
- 65sx6@9
- 65sx6@9 (18min)

- Weight Average for the Week: 184.68
- Body Fat Average for the Week: 12.3 (got one of those crappy testers)

-Total Training Time: 90min
-2 Board Press: These were good today. I did these a few weeks back and hit 305x3@9 so this is pretty good again. I just have to keep plugging away at what im doing and the bench should keep improving.
-Coan Stance Deadlift: These are amazing and the number were dangerously close to what i can do conventional. Only 10 pounds under and check this out i could hardly bend down to pick up the bar my back was so sore. I like this because I can a really good position where my gut doesnt get in the way of my legs. I keep my back a lot straighter when i do these too so it feels a lot better for me. I will keep these in the cycle and see how they go but i do have a twinkle in my eye when it comes to switching.
-DB Military Press: Another exercise that i really loved. I did not have to arch my back to lift these so it felt really good. I had a lot better range of motion and didnt torque my shoulders in a bad was so all in all this was the best workout in a while.

Saturday

Running: Around the neighborhood, 10 minutes about

My running shape is terrible and i need for it to improved. I almost died in the grass when i got back home. This was pretty sad.

Nick U · Senior Member

Not really, he doesn't have you forcing him to come lift everyday.

Mike Tuchscherer · Guru

Gonna see Grant pulling Cheater-Sumo soon, huh?

As far as the running -- add in a conditioning block to your GPP workouts. That will be instrumental in keeping you in shape year around. It will help your lifting by making lifting less taxing and allowing you to recover easier. It will also help you by making it less "do-or-die" in the PT test.

Grant Gavran · Senior Member

Yeah Mike thats kinda what i have going on. I have unit PT ever wednesday morning and then after that i go hit the abs and whatever else i want to do. I think i am also going to start running distance/intervals on saturday if i have the chance.

Grant Gavran · Senior Member

Monday

Reverse Band Squat +pp: 75-85%, 6-7 sets @8-9, 25 min
- 510x3@8
- 545x3@8.25
- 570x3@9 - PR (close on depth)
- 570x1@8.5
- 545x2@8.5
- 515x3@8 (26min)

Bench +90mm: 75-85%, 6-7 sets @8-9, 25 min
- 230x3@8
- 245x3@9 - PR
- 255x3@9.5
- 235x3@8.5
- 235x2@8
- 225x3@8 (25min)

Front Squats: 5-7x4 @8-9, 25 min
- 220x4@8
- 235x4@9 - PR
- 220x4@8.5
- 215x4@8
- 215x4@9 (25min)

-Total Training Time: 116min
-Reverse Band Squat +pp: If my cns had feelings this would have hurt them. I took 570 out of the rack and i thought my whole body was just going to crumple. The form today was so-so and the depth on my last 570 reps wasnt good. I can accuratley judge these because of the way it felt at the top. This was 8 lbs over my goal which was awsome but im scaling it back a little next week instead of going 90% at 603 im gonna try 600.
-Bench +90mm: This wasnt great today. My goal was 255 but that was harder than a 9 so not so good. I hit 5 lbs more than last week which was a PR but not good cause last week was 8s. It just felt like i was out of steam on these.
-Front Squats: These are so hard for me and i was so taxed when they came around so i could only get my 5 sets in. I only hit a 5 lb PR and i wanted more but whatever this will have to suffice. It is still really hard to keep my elbows and arms up with the bar on them but it works the upper back.

Mike Tuchscherer · Guru

"If my CNS had feelings this would have hurt them"
Quote of the day!

Are you coming totally out of bands at the top? That's pretty awesome. Also, if the squats were really tough, you'll see some negative impact on the bench, so just stick with it.

Looking good, Grant!