Reactive Training Systems

Grant Gavran · Senior Member

RE: Grants Training Log

Grant Gavran · Senior Member

Tuesday

Close Grip Bench +90mm: 80-90%, 6-8 sets @8-9, 25 min
- 230x2@8
- 245x2@9
- 250x2@9 - PR
- 235x2@8.5
- 235x2@8.5
- 235x2@9
- 235x2@8.5 (25min)

Deadlift +belt: 75-85%, 6-7 sets @8-9, 25 min
- 405x3@8
- 435x3@8.75
- 445x3@9 - PR
- 445x1@8.75
- 425x2@8.5
- 425x2@9 (26min)

Close Grip Incline (thumb from smooth): 5-7x5 @8-9, 25 min
- 210x5@8
- 225x5@8.5
- 240x5@9.5
- 225x5@9
- 210x5@8.5 (22min)

-Total Training Time: 115min
-Close Grip Bench +90mm: This wasnt bad today. It could have been worse. I hit the goal i wanted to but it is hard to find the rpe of a really tough tricep exercise because grinding through the very very top is not that normal to me. Oh well small PR and goal for me.
-Deadlift +belt: This was a little better today. More in the range of what i liked to see. This was decent i loosened my belt up a hole today so it was easier to get a better starting position. My hamstrings were so sore from yester it was hard to get up from sitting so i think i have a little more push i can give these deadlifts when the time comes. Imagine how sweet base wingman day will be tomorrow when i get to run 2 miles.
-Close Grip Incline (thumb from smooth): These were ok but my spotter screwed it up on the 3rd set and kept touching the bar so i didnt count it. I was getting demoralized because i specifically told him not to touch the bar so my heart wasnt into it. Anyways the other sets were so hard because i just lifted out to myself. And this other guy had the audacity to try and tell me about lifting weights. Give me a break.

Nick U · Senior Member

The best way to deal with a gym know it all is to stop look them right in the eye pause for several seconds then fart and walk away

Grant Gavran · Senior Member

hahahah i wish i could have squeezed one out for this guy.

Grant Gavran · Senior Member

Wednesday

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

Front Bridge 45lb plate: 40s 40s 40s
Bridge Side(superset): 40s (each) 40s 40s

Running: 2+miles this morning at unit PT

Nick U · Senior Member

Army and Navy back out of the Tri-Service meet because of funding issues, not sure how much of that I beleive but that's the story. F*ck it, We have states to worry about and I'm going to have a mock meet in the gym for the new guys. Probably can't make it down bud, but I can't wait to see how ya do, I've been following your log and things are really moving along, I'm anxious to see how it turns out. Toby or Barry gonna lift too?

Grant Gavran · Senior Member

Barry is going to handle at the meet and toby is really on the fence about competing cause he is going to be in mexico the week before the meet. I cant believe the tri-service meet isnt happening this year wow one year and done.

Nick U · Senior Member

Well we are in negotiations about having it after collegiates but who knows how that will turn out, the team concept is kinda a lost cause anymore here. Its kinda a every man for himself type of attitude. Probably my fault for not being invovled with training anyone except the vets, I've just kinda lost my patience for the new guys that complain about how deep the squats are, or don't know who I'm talking about when I mention Andy Bolton. Yeah, I'm an ass but damn't I just want them to take some ownership in the sport.

Grant Gavran · Senior Member

i dont know how we and some of the other guys got so into the sport when a bunch of these new guys havnt. Even jamaal knew stuff just from hearing us talking. I mean i didnt know anything at first but just being around mike and checking out the websites i started learning real fast. It sucks that these people are complaining about squatting just man up and do it.

Mike Tuchscherer · Guru

So it goes....
You know, I kind of like the fact that not everybody has the fortitude to stay in this sport. I know that since you guys are vets, you have the guts to stick it out when it gets tough and you won't quit when you get sore. Yeah, it sucks that the USAFA team is going back to where it was, but maybe that's how it was meant to be. Nick, I'm not sure there's much more I would have done if I had been in your shoes. If you remember, I had turned it over to you and Grant when I was a Firstie. I was just lifting and learning with Barry and Grant in the mornings. I wouldn't sweat it too much (I'm sure you're not being on wing staff and all).

Let the wheat be seperated from the chaff...

Grant Gavran · Senior Member

Thursday

Squat +270g: 80-90%, 6-8 sets @8-9, 25 min
- 290x2@8.5
- 305x2@8
- 320x2@9
- 325x2@9 - PR
- 325x1@9
- 305x2@8.75
- 295x2@8 (25min)

Bench +180pp: 80-90%, 6-8 sets @8-9, 25 min
- 195x3@8.5
- 195x3@8
- 210x3@9 - PR
- 200x3@8.5
- 200x3@9
- 190x3@8 (26min)

Rack Pulls: 5-7x5 @8-9, 25 min
- 365x5@8.25
- 385x5@8.5
- 400x5@9 - PR
- 380x5@9
- 365x5@8.75 (26min)

-Total Training Time: 120min
-Squat +270g: These were ok. The further i would fall forward the harder the reps were. The two top weight sets i was very upright and therefore the reps were very easy thus the RPE. I have done this before at a 9+, so today was a 9 for sure. Good stuff.
-Bench +180pp: This was ok wasnt really getting the greatest set up. Had to do the first set twice because it was a little too hard the first time. I hit a 5 lb PR today but it may have been a touch over a 9 but i could have squeezed one out.
-Rack Pulls: These were a little slow today but got better. Form wasnt bad at all. I got going a little which i needed. Hit a great PR at the end but man was my body just totally smoked going into these.

Grant Gavran · Senior Member

Friday

Close Grip Bench: 80-90%, 6-8 sets @8-9, 25 min
- 270x2@8
- 285x2@8.5
- 295x2@9
- 295x2@9
- 285x2@9
- 300x2@9 - PR
- 275x2@8.5 (28min)

Deadlift off 100lb plate: 80-90%, 6-8 sets @8-9, 25 min
- 385x2@8
- 410x2@8.75
- 410x1@8.25
- 425x2@9 - PR
- 385x2@8
- 385x2@8 (25min)

3 Board Press +180pp: 70-80%, 5-7 sets @8-9, 25 min
- 190x4@8
- 205x4@9 - PR
- 215x4@9.5
- 195x4@9
- 195x4@9
- 185x4@8 (26min)

- Weight Average for the Week: 182.5, made weight once this week
- Body Fat Average for the Week: 12.14

-Total Training Time: 121min
-Close Grip Bench: These were good i got better as the day went on. Hit my PR on the second to last set after i went back and looked at my old PRs. This was my best exercise for the day.
-Deadlift off 100lb plate: I was really really beat up going into this. My back was totally smoked so i took it easy for a while. I decided to push it and get a PR but then kept it easy again. I was having a lot of trouble with being beat up.
-3 Board Press +180pp: Didnt hit my goal (only one) but i did still hit a PR. The goal just wasnt in the cards i was pretty tired as soon as i got under the bands again today.

Mike Tuchscherer · Guru

Don't forget restoration work.
Also, not going for PR's for a week helped me tremendously.

Grant Gavran · Senior Member

Monday

Squat +belt: 85-95%, 4-6 sets @8-9, 20 min
- 400x1@8
- 425x1@9
- 415x1@8.25
- 430x1@9 - PR
- 410x1@9 (20min)

Pause Bench (1 count (almost a second)): 85-95%, 4-6 sets @8-9, 20 min
- 290x1@8
- 310x1@8.75
- 320x1@9 - PR
- 315x1@9
- 305x1@9 (20min)

Olympic Squat: 4-5x6 @8-9, 20 min
- 265x6@8
- 280x6@8.5
- 295x6@9 - PR
- 275x6@8.5 (21min)

-Total Training Time: 96min
-Squat +belt: Today wasnt so great on this, I was shy of my goals by 10lb but i realized it and didnt push it. The form was off today. Butt was shooting up way too fast and shoulders were not following. I got a PR and got under some heavy weight but my back was smoked coming into today from last week still. I knew today could have been a disaster.
-Pause Bench (1 count): This was good i was getting decent set ups and the pauses were long but thats what i want. I would get a press signal at any usapl event with this pause. I was on par with what i wanted to get today so i am pleased.
-Olympics Squats: My heart really wasnt into these today, but i trudged through them and hit a 10 lb PR to boot. My legs were really dying after all these reps. Todays workout was ok hopefully tomorrow is a little better.

Grant Gavran · Senior Member

Tuesday

Close Grip Bench +90mm: 75-85%, 4-6 sets @8-9, 20 min
- 215x3@8
- 230x3@8.5
- 240x3@9 - PR
- 240x2@8.75
- 225x3@8.5 (20min)

Deadlift +belt: 85-95%, 4-6 sets @8-9, 20 min
- 450x1@8
- 480x1@8.5
- 495x1@9
- 505x1@9 - PR
- 475x1@9 (21min)

Close Grip Incline (thumb from smooth): 4-5x6 @8-9, 20 min
- 200x6@8
- 215x6@8.5
- 225x6@9 - PR
- 205x6@8.5 (20min)

-Total Training Time: 100min
-Close Grip Bench +90mm: This went well, hit my goal legitimately, and i was pretty pleased with how my set up was. This was better than last week, the bands seemed a little uneven but not bad.
-Deadlift +belt: These finally went well and just at the right time. I smoked the first couple sets. My goal was 495 and i got up to that and hit it really easy. I went to 505 and this was a 9(ish maybe a little harder but i think i got it). But by that time i was getting a little tired. The deadlift is such a movement to get up for. I just went into the last set laxidazical and it was much harder than it should have been. I figured out i have to wear my belt looser on these so i can get a better position at the bottom of the lift. It worked out phenominally today.
-Close Grip Incline (thumb from smooth): These were good i hit a pretty big PR but all weights were moving very smoothly. I was drained going into these after the deadlift but thats good, i love that feeling of having your body drained after deadlifts.