Reactive Training Systems

Grant Gavran · Senior Member

RE: Grants Training Log

Grant Gavran · Senior Member

Thursday

Squat +100p: 75-85%, 5-6 sets @8-9, 20 min
- 300x3@8
- 320x3@8.75
- 330x3@9 - PR
- 315x2@8.5
- 315x2@8.5 (21min)

Medium Grip Bench: 80-90%, 4-6 sets @8-9, 20 min
- 280x2@8
- 300x2@9
- 310x2@9.5
- 300x2@9
- 280x2@8 (20min)

Snatch Grip Rack Pull: 4-5x4 @8-9, 20 min
- 350x4@8
- 370x4@8.5
- 380x4@9 - PR
- 355x4@8 (20min)

-Total Training Time: 112min
-Squat +100p: These sucked today even though i hit a PR i was 5 lbs under my goal. All the reps felt like crap. My abs were smoked so i know why i was tipping forward a bit but this still wasnt what i wanted. My hip was killing me and the mobility on it sucks so my reps were getting all thrown off. I am going to ice and stretch it every night more consistantly. Did it tonight, feels great.
-Medium Grip Bench: Another pile of crap today. I didnt hit what i wanted at all. I was 3 lbs under my goal. My chest was smoked going into it today and wasnt getting a good set up. Everything just felt heavy. I really need this low low week coming up.
-Snatch Grip Rack Pull: Good stuff the only goal that i hit today. I kept the sets low because 1 i was demoralized from the crap that i pulled before and 2 i wanted to save some for tomorrow based on all my other numbers.

Grant Gavran · Senior Member

Friday

2 Board Press: 75-85%, 4-6 sets @8-9, 20 min
- 285x3@8
- 305x3@8
- 320x3@9
- 325x3@9 - PR
- 315x3@9
- 295x3@8 (23min)

Coan Stance Deadlift: 75-85%, 4-6 sets @8-9, 20 min
- 375x3@8
- 405x3@8.5
- 420x3@9 - PR
- 420x1@8.5
- 405x2@8.75 (21min)

DB Military Press: 4-5x4 @8-9, 20 min
- 75sx4@8.5
- 80sx4@9 - PR
- 80sx4@9
- 80sx4@9
- 75sx4@9 (20min)

- Weight Average for the Week: 184.84
- Body Fat Average for the Week: 12.5
- Not a fanstastic week for this. Up almost a lb average for bf and .5 for %

-Total Training Time: 96min
-2 Board Press: Awsome stuff i came back with a vengence today after sucking on bench yesterday. I hit a very big PR and my reps were awsome. Look how much a day can help this weight actually felt a lot lighter in my hands then it did yesterday. I am very pleased with how i came back and smoked my goal.
-Coan Stance Deadlift: This went so much better today than it did last week. I hit a very solid PR, which is still just 10 lbs under my conventional PR so that is very very good. Most of the time my back was just straight with maybe a little curve but not much. The wingle i hit with 420 was with a huge arch and picture perfect form said toby but it felt like trying to crack a building off the ground. But after that flew up.
-DB Military Press: Good stuff a nice solid PR for me today. A couple times i really screwed up trying to get the dumbells from my legs to my shoulders.

Grant Gavran · Senior Member

Monday

Reverse Band Squat +pp: 70-80%, 4-5 sets @7-8, 15 min
- 485x3@7
- 515x3@7.5
- 540x3@8
- 520x3@7.5 (16min)

Bench +90mm: 70-80%, 4-5 sets @7-8, 15 min
- 225x3@7.5
- 225x3@7.25
- 245x3@8 - PR
- 245x2@8
- 225x3@7 (15min)

Front Squat: 3-4x6 @8-9, 15 min
- 195x6@8
- 210x6@8.5
- 220x6@9 - PR (15min)

-Total Training Time: 77min
-Reverse Band Squat +pp: These were ok my upper quad/hip flexor feels a lot better from the continued icing and stretching so i will continue with that. No PRs cause of the 7-8 rpe but this was 4 lbs over my goal which was great. Form was decent too. I am so happy for this low low week my body was beat up and cns was hating me just walking out these squats.
-Bench +90mm: I was smoking the weights on these today. I hit a PR that i had hit at a 9 previously but it was at an 8 today. Benches were really moving quick with a good set up. Smoked my goal.
-Front Squat: Thank goodness these are done for a while. I was having a hard time with my shoulders and the weight on there. The reps were tough and i was aching and burned out by the time they came around (even with the cupcake week) but still hit the PR.

-- Edited by Grant Gavran at 04:38, 2008-10-07

Grant Gavran · Senior Member

Tuesday

Close Grip Pause Bench: 70-80%, 4-5 sets @7-8, 15 min
- 245x3@7
- 260x3@7.5
- 270x3@8
- 270x3@8
- 255x3@7.25 (15min)

Deadlift off 45 lb plate: 70-80%, 4-5 sets @7-8, 15 min
- 365x3@7
- 395x3@7.5
- 410x3@8
- 405x3@8 (15min)

JM Press: 3-4x5 @8-9, 15 min
- 180x5@8
- 200x5@9
- 200x5@8.5
- 210x5@9 - PR (15min)

-Total Training Time: 75min
-Close Grip Pause Bench: These were a really good start to the day. I hit my goal albiet no PRs on the 80% work today but i hit exactly what i wanted to. I was trying to get better at pausing these today. Next cycle for my peak i may do a one count pause bench for my bench training to get used to the possible long pauses that they seem to give out.
-Deadlift off 45 lb plate: This was awsome and i am doing something right to keep it moving Have been doing a lot of good work in the rack and coans. My back feels so much stronger at the bottom and mid level of the lift and i can even hold an arch again. I have been stoked about any kind of pulling these days (including a spark to the conventional). Just for reference for 8s i did 410x3@8 off the floor a few weeks ago. The back allows my top to be so much easier, pushing the hips through is no problem at all anymore. Destroyed my goal by 10 pounds.
-JM Press: Triceps are getting much stronger. I hit 5 pounds over my goal so this was really good for me. 10 lb PR. The added rest really feels like its helping.

Grant Gavran · Senior Member

Wednesday

Weighted Situps Decline 45lb plate: 20 20 20
Barbell Rollouts (superset): 8 8 10

Conditioning - Run 0.5 mile

-- Edited by Grant Gavran at 03:20, 2008-10-10

Grant Gavran · Senior Member

Thursday

Squat +100p: 70-80%, 4-5 sets @7-8, 15 min
- 285x3@7
- 305x3@7.75
- 320x3@8
- 320x2@8
- 295x3@8 (16min)

Medium Grip Bench: 70-80%, 4-5 sets @7-8, 15 min
- 255x3@7
- 275x3@8
- 285x3@8
- 290x3@8.25
- 265x3@7.5 (15min)

Snatch Grip Rack Pull: 3-4x6 @8-9, 15 min
- 320x6@8
- 340x6@8.5
- 355x6@9 - PR (13min)

-Total Training Time: 90min
-Squat +100p: These got back on track today. I hit decnet numbers that i really needed to hit so my squat wasnt in the toilet like it was last week. The rom is getting back but still is a little shakey and i may close my stance in a bit. Hit has gotten really wide which allows be to keep a better back position.
-Medium Grip Bench: This was awsome i destroyed my goal. 290 was so friggen close but my form sucked cause my but kept creepin off the low bench so i put it at just over an 8. But really this is probably my best lift progress wise right now just in front of deadlift. Squats still hurting a little bit.
-Snatch Grip Rack Pull: Great today like my other deadlift workouts. Back was good which allows me to really push the hips forward very easy at the top. This lady who was under 5 foot tall and 100lbs at the gym comes up to me doing these and tells me she has to warn me about slamming the weight cause her boss was getting pissed (obviously i still did it after she left and she knew i would). But she was like just keep it down and im impressed that a tiny guy like you could do all that weight. Toby was just like yeah we are trying to bulk this scrawny guy up. Thanks jerk. I agree i should prolly be like 220.

Mike Tuchscherer · Guru

You could always use the Nick Hainsfurther approved method of weight gain -- sack-o-cheeseburgers.

Grant Gavran · Senior Member

Friday

2 Board Press: 70-80%, 4-5 sets @7-8, 15 min
- 280x3@7.5
- 300x3@8
- 310x3@8
- 295x3@8
- 295x3@8 (15min)

Coan Stance Deadlift: 70-80%, 4-5 sets @7-8, 15 min
- 365x3@7.5
- 390x3@8
- 400x3@8
- 375x3@8 (15min)

DB Military Press: 3-4x6 @8-9, 15 min
- 60sx6@8
- 65sx6@8.5
- 70sx6@9 - PR
- 70sx6@9 (15min)

- Weight Average for the Week: 183.76
- Body Fat Average for the Week: 12.56

-Total Training Time: 66min
-2 Board Press: This was ok i had to go without getting any spots or very good lift outs because i had to rush to get done so that i could pick up my girlfried in san antonio which is 2 hours away. I hit my goal so its all gravy.
-Coan Stance Deadlift: I didnt really improve much since i started this but something this cycle has helped me. My deadlift has totally shifted gears. My pulls now look more like mikes. They are a lot more straight back and the easiest part of the lift is just above the knees to the top. The bottom still sucks.
-DB Military Press: Good PRs but i had to get moving.

Grant Gavran · Senior Member

Monday

Squat +belt: 80-90%, 5-6 sets @8-9, 20 min
- 375x2@8
- 400x2@9
- 405x2@9 - PR
- 405x1@9
- 365x2@8 (20min)

Pause Bench (1 count (almost a second)): 80-90%, 5-6 sets @8-9, 20 min
- 280x2@8
- 300x2@9
- 305x2@9 - PR
- 305x2@9
- 285x2@8
- 290x2@8.5 (22min)

Olympic Squat: 4-5x4 @8-9, 20 min
- 295x4@8
- 310x4@8.5
- 325x4@9 - PR
- 300x4@8 (20min)

-Total Training Time: 96min
-Squat +belt: Ahh yes finally my first raw 405 squat it has been a long time coming. I was sinking the squats pretty deep today but the belt was throwing my off at the beginning. Also my squats were moving pretty slow because i was worried about my hip flexor, bit it was feeling great today. I need to stay a little more upright so that i rely less on the belt. Also when i was in the hole with the belt the only other time i use it was in the suit so i was expecting a big pop. Haha it wasnt there at all. Now that i have something to base these off i can start working toward goals.
-Pause Bench (1 count): I count one one thousand in my head when i do these and it turns out to be a little more than half of a second. I am really trying to make sure the bar stops and then a little bit longer. Sometimes they are not very generous with the pauses so i am trying to simulate that. Numbers were ok today and i have something to work for. My set ups were not very good just having kind of an off day. Plus i was burned out from squats.
-Olympics Squats: This was holding the arch work that i still desperately need and the strength out of the hole just wasnt there today. The reps were pretty tough, and the stance doesnt really impact my hips so i like them. Picked this just to keep things safe. 5 lb PR.

Grant Gavran · Senior Member

Tuesday

Close Grip Bench +90mm: 85-95%, 4-6 sets @8-9, 20 min
- 240x1@8
- 255x1@9
- 260x1@9 - PR
- 250x1@9
- 240x1@8
- 250x1@8.75 (22min)

Deadlift +belt: 80-90%, 5-6 sets @8-9, 20 min
- 440x2@8
- 460x2@9 - PR
- 470x2@9.5
- 455x1@9
- 455x1@9 (23min)

Close Grip Incline (thumb from smooth): 4-5x4 @8-9, 20 min
- 215x4@8
- 230x4@8.25
- 245x4@9 - PR
- 225x4@8.5
- 225x4@8.5 (20min)

-Total Training Time: 98min
-Close Grip Bench +90mm:  Never done these before but because of this i was able to keep the rts really working for me on this exercise. I didnt have to push it. I really need to bring this down to my chest. I had a little bit of a tendency to belly bench.
-Deadlift +belt: This sucked so bad i couldnt even believe it. So i have never really done these in a very long time but 460 is not really that good if 470 would have been at a real 9 (which it may have been) it would have been slightly better. Going into this i expected to be a lot closer to the 500 mark based on my other deadlifting but thats how deadlift always seems to go for me. This was way harder than it should have been: let me take a look at somethings that may have gone wrong in my assumptions
     1) The suit gives me much more than i expected i was saying 15 lbs at most before. This means my raw max should have been around 510 or 520. Not based on what i did today.
     2) My belt gives me less than i originally thought. Since my form has gotten better and i get speedier at the top (like mike). Maybe now the belt doesnt do much because my hamstrings do more of the work and my suit may help me more.
     3) I was exhausted from walking around this weekend and my legs were toasted from all the squat work that i did yesterday.
     4) My belt is throwing off my form and i need to work on it or get used to it.
My conventional deadlift has been dialed in these past couple weeks. The past three weeks i have worked up to (standing on 45lb plates) 420x3@9, 445x2@9, 410x3@8. I should have been able to hit 460x2@9 just without the plate, and add the belt this thing should have been up where i wanted it 480 or so. My hamstrings were really struggling today, so im pulling of 100s on friday to help out and see how that goes. But wow this was a wake up call. If i dont at least pull 500 at this meet i am going to be really disappointed.
-Close Grip Incline (thumb from smooth): These were good, was really in the groove so i hit max sets on these and a 5 lb PR which was really nice after that disappointment on deadlift.

Mike Tuchscherer · Guru

Start with some positive self-talk.

All the reasons you listed were legit reasons that can throw your DL off. Also, you haven't pulled from the floor in a while, so it might take it a week or two to come back. Stick with it -- things like belt carryover and suit carryover change all the time. Just keep doing what you're supposed to and you'll be fine.

Grant Gavran · Senior Member

Wednesday

Squats (bar)
RDL (bar)
Bench (bar) (superset) x3, 45 seconds a piece

Weighted Situps Decline 45lb plate: 22 21 21
Weighted V-Ups (superset): 20x12 20x11 20x12

Grant Gavran · Senior Member

Thursday

Squat +270g: 85-95%, 4-6 sets @8-9, 20 min
- 305x1@8
- 320x1@8.5
- 330x1@9
- 335x1@9 - PR
- 315x1@8 (20min)

Bench +180pp: 80-90%, 5-6 sets @8-9, 20 min
- 195x2@8
- 215x2@9
- 220x2@9 - PR
- 205x2@8.5
- 205x2@8 (18min)

Rack Pulls: 4-5x4 @8-9, 20 min
- 375x4@8
- 395x4@8.75
- 410x4@9 - PR
- 385x4@8.5 (20min)

-Total Training Time: 98min
-Squat +270g: These got better as the day went on. I was tipping forward a little bit on sets 2 and 3 but i did really well on my PR set. I just have to get used to the movement again and i think i can do some good things.
-Bench +180pp: This was very good today i hit a goal and a big PR which is awsome. I did better touching the right place today and all the pieces just kinda came together.
-Rack Pulls: I liked doing these so much last week snatch grip that i decided to try them again just regular grip. A tied a PR but my form was so much better that i am counting this one. I am beating the crap out of my bottom end so i decided to hit my assistance work for the top end. My back was also destroyed going into these.

Grant Gavran · Senior Member

Friday

Close Grip Bench: 85-95%, 4-6 sets @8-9, 20 min
- 280x1@8
- 300x1@8.75
- 310x1@9 - PR
- 305x1@9
- 295x1@8.5 (20min)

Deadlift off 100lb plate: 85-95%, 4-6 sets @8-9, 20 min
- 410x1@8
- 435x1@9
- 445x1@9
- 425x1@8.75
- 425x1@8.5 (20min)

3 Board Press +180pp: 75-85%, 4-6 sets @8-9, 20 min
- 215x3@8.5
- 225x3@9 - PR
- 205x3@8
- 215x3@8.5
- 215x3@9 (20min)

- Weight Average for the Week: 184.5
- Body Fat Average for the Week: 12.36

-Total Training Time: 100min
-Close Grip Bench: These were ok today hit my goal and my PR. I was touching a little low on some of these so they were a little awkward but i starting hitting the groove midway through the sets.
-Deadlift off 100lb plate: Really really tough on the hamstrings and i did hit a PR so i was pretty happy with how this went for the very first day. I need the help down low on the deadlift so i figured i would throw this in for good measure this week.
-3 Board Press +180pp: These were pretty sweet they really smoked my triceps and i hit a pretty solid PR today. I was feeling these over the past weekend. My body weight was a little high but that was bc me and the gf were eating like pigs in san antonio all weekend so ill see how it goes this week.