Reactive Training Systems

Tuesday

Close Grip Pause Bench: 80-90%, 6-8 sets @8-9, 25 min
- 270x2@8
- 285x2@8.5
- 295x2@9 - PR
- 295x1@8.5
- 285x2@9
- 285x1@8
- 275x2@8.75 (26min)

Deadlift off 45 lb plate: 75-85%, 6-7 sets @8-9, 25 min
- 380x3@8
- 410x3@8.75
- 420x3@9 - PR
- 420x1@8
- 420x1@8.5
- 405x2@9 (26min)

JM Press: 5-7x4 @8-9, 25 min
- 195x4@8
- 205x4@8.75
- 210x4@9 - PR
- 200x4@8.5
- 200x4@8.5
- 200x4@8 (24min)

-Total Training Time: 107min
-Close Grip Pause Bench: These were really good today right where i wanted them to be.  This was 5 lbs over my PR touch and go which i was very excited about.  The problem is finding that sweet spot on my chest for the pause.  Sometimes i would hit it and the bar would fly off my chest.  Sometimes i would go high or low and there would be no speed on the rep thus making it harder.  Just something i need to work on. 
-Deadlift off 45 lb plate: A nice PR here.  Only 10 lbs less than what i did off the floor a few weeks ago.  The form still leaves a lot to be desired but it was better as time went on.  I am still working on my deadlift situation but i will know after the next couple weeks.
-JM Press: These were ok again.  Hit a nice PR on these but other than that not much else to say.

-- Edited by Grant Gavran at 00:29, 2008-09-24

LOL, just out of curiosity what would a "Grant" marathon be. I know a nick one would be just under a mile.

One a side note one of things I noticed that has been improving my arch alot is that when you squat your hamstrings and hip muscles have to release your pelvis to allow for a forward tilt. After training incorrectly for years this motion was almost impossible. I have bi monthly deep tissue massages, and over the last couple times I've had the girl their work on my hips with a focus on getting the muscles to release. I'm noticing a great deal of improvement in my form and strength out of the hole and I beleive its all because my hips are releasing and putting me in a much better position.

Just thought I'd let you know cause you are always talking about how hard it is to hold an arch, maybe it could work for you.

Friday

2 Board Press: 80-90%, 6-8 sets @8-9, 25 min
- 310x2@8
- 335x2@9 - PR
- 305x2@8
- 325x2@8.75
- 335x2@9
- 315x2@8 (26min)

Coan Stance Deadlift: 80-90%, 6-8 sets @8-9, 25 min
- 405x2@8
- 435x2@9 - PR
- 450x2@9.5+
- 440x1@8.75
- 440x1@9
- 425x1@9
- 405x2@8.5 (26min)

DB Military Press: 5-7x5 @8-9, 25 min
- 70sx5@8
- 75sx5@9 - PR
- 75sx5@9
- 70sx5@8.5
- 70sx5@9
- 65sx5@8.5 (25min)

- Weight Average for the Week: 184.08
- Body Fat Average for the Week: 12.0

-Total Training Time: 122min
-2 Board Press: I hit a 5 lb PR on this which from 5 weeks ago i guess is good but i wanted more.  My goald was 8 lbs over what i hit which kills me and some of my 9s were a little iffy but i think i could have gotten another rep.  My liftouts were terrible though.  The guy that did my first 335 couldnt budge it out of the rack and then when he did tripped and almost fell on me.  I wasnt able to concentrate on my set up either which sucks.  I hate fridays cause no one is there to workout with me.
-Coan Stance Deadlift: These started out as what i had dreamed and my goal for today was 450x2@9.  I warmed up (still smoked from yesterday) and my first set of 405 was a smoked show, though i had this in the bag and that my deadlift worries would forever be gone.  I jumped to 435 and still had good form but it was like i put 100 lbs more on the bar.  My triceps and legs just couldnt do the work i dont know i dont get it, only 30 more pounds and a 9 already.  I jumped to try the 450 anyways and i got it but it was harder than a 9 for sure and my form suck real bad.  My hamstrings and glutes were toast and didnt know how to handle the heavy weight.  This was a decent pull for me at the 450 level but i was expecting so much more so i was pissed for a while but i just dont get how my weights were moving so fast at 405 and then nothing.  Last week i may have misjudged my 80 percent since i have based it on the weakness of my conventional pull (top) and this pull (bottom hams glutes).  I also wonder how belt and gear would affect my coan pull versus my normal pull.
-DB Military Press: Good stuff a nice solid PR for me today.  It was about the only good thing that happened during my workout.

I am keeping it in the mix for the next 2 weeks for sure.  So i will get to reevaluate after that.  I am really interested to what happens with them as my hamstrings get used to the movement, and i dont know how gear will help.  I think i will have at least one movement in this stance for a little while.

Yeah the lift is different.  My sticking point was always low but getting it off the floor is really hard and then pushing the hips forward up top is tiring especially when my form collapses a little bit.  Bit it is a much different feeling from conventional (without a belt) when i miss because of my back.  When i use a belt for conventional i miss mid level cause of hamstrings.

Monday

Reverse Band Squat +pp: 80-90%, 5-6 sets @8-9, 20 min
- 540x2@8
- 565x2@8.25
- 585x1@9
- 545x2@8.5
- 560x2@8.75 (23min)

Bench +90mm: 80-90%, 5-6 sets @8-9, 20 min
- 240x2@8
- 260x2@9
- 265x2@9 - PR
- 270x2@9.25
- 250x2@8.5
- 250x2@8.25 (21min)

Front Squats: 4-5x5 @8-9, 20 min
- 200x5@8
- 215x5@8.5
- 225x5@9 - PR
- 210x5@8.75 (19min)

-Total Training Time: 114min
-Reverse Band Squat +pp: These sucked today, my right hip was dying.  The sets started ok, a little heavy but they ended up being too much.  I think i could have gutted out the 2 at 585 but it was just a litle too hard.  I walked around San Antonio all weekend with my mom so my legs were a little smoked i guess, but i was just flat out beat.  Form wasnt bad getting low on the reps.
-Bench +90mm: These were ok.  I hit a 5 lb PR from 9 weeks ago and this was around my goal for the week.  Again i was just pooped even though i got sleep and stuff this weekend but last week was a high stress week so i guess this is to be expected.  The 270 was almost there just a little too tough.
-Front Squats: These were tough as always but i was sinking them today which was good.  They were really tiring but the number i hit was what i wanted so i was cool with that.

The reason I asked is because your form in the snatch grip looks better than your deadlift and from what you say your form in the coan is better than your normal deadlift. I beleive both of these are related. First look at what widening your grip does to your hip activation. By widening your grip you force your self to get closer to the bar. If you try to straight leg it from this position your back is at a greater than 90 degree angle from your hamstrings this resulting pull forces your hips forward and prevents from rounding so quickly. This in turn forces you to use your hips and hamstrings to lift the weight. Now of course if you do it from a rack then the increased height of the bar negates the effect so rounding would make it easier if your back is use to doing the pulling.

Now I'm not recommending to pull all the time with the snatch grip that would be ridiculous, but the coan style may be a good comprimise if its as big of an improvement as you say it is.

Or then again I could be full of crap, make your own decision, this is just been my experience and how I reasoned through the explanation for it.