Reactive Training Systems

Mike Tuchscherer · Guru

RE: Grants Training Log

Grant Gavran · Senior Member

The meet is November 15th so thats one week after yours.

Grant Gavran · Senior Member

Wednesday

Recovery work: 2 sets

Weighted Situps Decline 45lb plate: 24 20 21
Weighted V-Ups (superset): 25x10 25x8 20x10

Grant Gavran · Senior Member

Thursday

Squat +270g: 85-95%, 4-6 sets @8-9, 20 min
- 280x3@8
- 300x3@8.5
- 315x3@9 - PR
- 315x2@9
- 300x3@9 (21min)

Bench +180pp: 75-85%, 4-6 sets @8-9, 20 min
- 215x1@8
- 225x1@8.75
- 235x1@9 - PR
- 230x1@9
- 220x1@8.5(21min)

Rack Pulls: 3-4x8 @8-9, 20 min
- 325x8@8
- 350x8@8
- 370x8@9 - PR (18min)

-Total Training Time: 101min
-Squat +270g: These were great, 5 lb PR. The form was really great, i felt fat from lunch today so i was doing a really good job pushing my gut out today. The reps on these were the best that they have been in a long time.
-Bench +180pp: These were tough. I finaly got that 225 monkey off my back on this one so that was great. I even went higher. I just gotta drive these of my chest better.
-Rack Pulls: Only did 3 sets today and hit really good numbers for 8s. I didnt want to go 4 sets because i really wanted to keep my back and hams fresh for my main dl movement tomorrow. So far so good.

-- Edited by Grant Gavran at 05:17, 2008-11-07

Grant Gavran · Senior Member

Friday

Close Grip Bench: 75-85%, 4-6 sets @8-9, 20 min
- 255x3@8
- 270x3@8.5
- 285x3@9.25
- 285x3@9 - PR
- 275x3@9 (23min)

Deadlift off 100lb plate: 75-85%, 4-6 sets @8-9, 20 min
- 360x3@8
- 385x3@8.5
- 405x3@9 - PR
- 405x2@9
- 375x3@8.75 (20min)

3 Board Press +180pp: 4-5x5 @8-9, 20 min
- 180x5@8
- 195x5@9
- 200x5@9 - PR
- 185x5@8
- 185x5@8.5 (20min)

- Weight Average for the Week: 182.96
- Body Fat Average for the Week: 11.8%

-Total Training Time: 104min
-Close Grip Bench: These were ok, i had a spider bite on my chest so touching hurt a lot. I went for my PR and wasnt sure if i got it the first time so i did it again and got it for sure.
-Deadlift off 100lb plate: Not bad today hit my goal numbers. My back was smoked going into this but decent form and good stuff.
-3 Board Press +180pp: Not much to say about this but i hit what i needed too unlike last week.

Grant Gavran · Senior Member

Monday

Squat +belt: 75-85%, 4-6 sets @8-9, 20 min
- 360x3@8
- 385x3@8.5
- 400x3@9 - high
- 400x3@9 - PR
- 375x2@9 (23min)

Pause Bench (1 count (almost a second)): 75-85%, 4-6 sets @8-9, 20 min
- 265x3@8
- 280x3@8.5
- 295x3@9 - PR
- 295x2@9
- 285x3@9 (20min)

Olympic Squat: 4-5x4 @8-9, 20 min
- 295x4@8
- 315x4@9
- 300x4@8.75
- 295x4@8.5 (20min)

-Total Training Time: 101min
-Squat +belt: Felt confident on these, but not hitting depth really angered me on my first PR set so i made myself do it again. I got it but was pretty gassed after i got it. That last set i was gassed as well. It felt good squatting heavy one more time. 5 lb PR
-Pause Bench (1 count): This was one of my best bench sessions in a while. I just felt so in the groove and the weights were moving pretty easy. My form was totally spot on and i went into these right after the brutal squats, so goot meet simulation. I really didnt loose anything and hit a 5 lb PR.
-Olympics Squats: Completely smoked when it came time to do these. I got up to 315 but i just couldnt push it higher for a PR so i just kept it easy. Kept it consistant but my back and legs were killing me.

Grant Gavran · Senior Member

Tuesday

Close Grip Bench +90mm: 80-90%, 5-6 sets @8-9, 20 min
- 230x2@8
- 245x2@8.5
- 255x2@9 - PR
- 255x2@9
- 245x2@9
- 235x2@8.5 (20min)

Deadlift +belt: 75-85%, 4-6 sets @8-9, 20 min
- 405x3@8
- 435x3@8.5
- 455x3@9 - PR
- 450x1@9
- 425x3@9 (24min)

Close Grip Incline (thumb from smooth): 4-5x4 @8-9, 20 min
- 225x4@8
- 240x4@8.75
- 250x4@9 - PR
- 230x4@8.25 (18min)

-Total Training Time: 105min
-Close Grip Bench +90mm: These were really good. I hit my PR set twice which was really sweet. I was getting some really good set ups on these and it really helped with the ease of the weight.
-Deadlift +belt: Pretty good stuff today. This was a 10 lb PR from 2 weeks ago. This was a 9 a very touch 9 but i am counting it as such. My deadlift is going in a very positive direction now that i got my belt figured up. Also my back was feeling awsome cause it was totally straight, my hamstrings were really beat up though. Guess thats how it should be.
-Close Grip Incline (thumb from smooth): Good 5 lb PR nothing much else to say.

Grant Gavran · Senior Member

Wednesday

Recovery work: 2 sets

Barbell Rollouts: 10 10 12
Weighted V-Ups (superset): 20x14 20x10 20x11

Grant Gavran · Senior Member

Thursday

Squat +270g: 80-90%, 5-6 sets @8-9, 20 min
- 300x2@8
- 320x2@8.75
- 330x2@9
- 335x2@9 - PR
- 315x2@8.5 (21min)

Bench +180pp: 75-85%, 4-6 sets @8-9, 20 min
- 190x3@8
- 200x3@8.25
- 210x3@9
- 210x2@8.75
- 195x3@8.5 (21min)

Rack Pulls: 4-5x6 @8-9, 20 min
- 355x6@8
- 375x6@9
- 385x6@9 - PR
- 355x6@8 (23min)

-Total Training Time: 114min
-Squat +270g: These were good, form was super deep and i was up be 5 pounds from 2 weeks ago. Bands were kicking my butt and i think this wider stance that i have going on is a pretty good thing for my squat.
-Bench +180pp: These were tough same from 2 weeks ago which is not a bad thing. I was still getting a good set up but i just felt a tad over worked when it came down to it.
-Rack Pulls: I am glad these are done. My back was throbbing from holding that arch for so long. I hit a solid PR but i was just breathing hard and trying to catch my breath in between the sets. At least when i did 8 reps i got one less set.

Grant Gavran · Senior Member

Friday

Close Grip Bench: 80-90%, 5-6 sets @8-9, 20 min
- 275x2@8
- 290x2@8
- 305x2@9 - PR
- 305x2@9
- 285x2@8 (20min)

Deadlift off 100lb plate: 80-90%, 5-6 sets @8-9, 20 min
- 385x2@8
- 410x2@8.75
- 430x2@9.5 - gassed
- 385x1@8
- 385x1@8 (20min)

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

- Weight Average for the Week: 182.48
- Body Fat Average for the Week: 12.02

-Total Training Time: 100min
-Close Grip Bench: These were great the weight was no problem and i hit it twice. This was a 5 lb PR for me and and everything felt really good. Great set up too, not much else to say about this.
-Deadlift off 100lb plate: My spinal erectors were so sore going into this i knew that it was going to be pretty tough. I pushed through my first two sets and they felt ok so i went for 430 and my back was just too gassed to stay in a good position. After that i really just dialed it back and kept the form looking good. Needless to say my back really hated me and wants a deload week more than anything.
-3 Board Press +180pp: Tied what i did three weeks ago but i was really really smoked going into this. Just thankful to have everything on track for this meet coming up.

Grant Gavran · Senior Member

Deloading

Monday

Squat +belt: 60-70%, 3-4 sets @7
- 295x3@7
- 295x3@7
- 315x2@7

Pause Bench: 60-70%, 3-4 sets @7
- 215x3@7
- 215x3@7
- 235x3@7

Deadlift +belt: 60-70%, 3-4 sets @7
- 345x3@7
- 345x3@7
- 365x3@7

The weights were light as expected. I decedied to go lighter on this day then i have in the past. It seems as though when i went into meets in the past the deload didnt work too well cause i was trying to do too much work. I would come into the meet a little gassed. Since this meet is raw and there is not too much to worry about im going to take it pretty easy this week and just hit one more day of training and see how it goes for me. My back was pretty jacked up going into this workout and i really need for that to get unsore before saturday. That could be terribly disheartining if it was sore.

Nick U · Senior Member

if your really concerned about the soreness, go get a swedish massage and start drinking alot of water. Don't go for deep tissue this close to the meet but a swedish (theraputic) massage will help to clear up the soreness. Combine that with alot of water and you should feel better. A half hour massage is only like 30 bucks.

Grant Gavran · Senior Member

Yeah dude that sounds good. The one problem is Del Rio may or may not have a place for messages. Ill have to look around.

Nick U · Senior Member

GOOD LUCK MAN! can't wait to hear about it

Grant Gavran · Senior Member

Longhorn (raw)

Weight: 81.4 in the 82.5 class (this was my first time cutting for a meet and it was pretty easy)

-I want to compare this meet to my highest gear total and to the geared meet i did this time last year.

Longhorn                          Highest Total                       Navy (one year ago)
Squat                              Squat                                   Squat
- 402 good                       - 474 miss (2-1, depth)            - 457 good
- 424 good                       - 474 miss (2-1, depth)            - 480 miss
- 441 good  PR                 - 480 good (1 red depth)          - 480 miss
Bench                              Bench                                   Bench
- 298 good                       - 314 good                             - 314 good
- 314 good                       - 331 good                             - 325 good
- 331 miss (very close)     - 342 miss                              - 331 miss
Deadlift                            Deadlift                                 Deadlift
- 468 good                       - 463 good                             - 463 good
- 502 good                       - 502 good                             - 491 good
- 524 good  PR                 - 529 miss                              - 535 miss
Total                                Total                                     Total
- 1278.67                         -1312                                    - 1273

This was my first raw meet and it went very well. This was the first time i had ever gone 8 for 9 and it felt really good. They only people who showed were toby and his girl and they had just gotten back from mexico the night before so they had to leave a little early. Not even Barry my handler showed up, which i expected cause he got done with training the night before at 8. The ride he had fell through and he was going to try and get up there the next morning but i knew it wasnt gonna happen. Anyways it made me miss the team cause i mean crap i would give an arm to try and help those guys. I mean shoot, Underwood flew down to Texas and bought a rental car just to help us out this summer. Thats just one example but the list goes on. There were a lot of college and high school teams there and i saw some of underwoods competition this year lift. So you better still be makin gains bud cause i was impressed.

First off making weight was suprisingly easy. First time i have ever done it before and weighed in at 179.4 down from like 184. I had bought this book from elite fitness the art and science of making weight, and it was really really helpful. I only needed to do one or two of the long list of measures to take to get rid of that weight. So Underwood i know you are in my shoes soon but this really helped me do it the right way.

As for lifting Squats were a really good way to start the day. I hit a PR at 440.9 and prolly had about 10 lbs more in me. I went out there to just execute the lifts perfectly and sink the depth. It was the first meet i did that i wasnt looking at some total the whole time and i just picked number that i felt solid with and could go out there and execute.

Bench was decent i had been benching on a low bench so the high bench felt awsome and because of this my set up on the bench was perfect. The one count pausing i did in training was pretty close to what they were giving at the meet. My first two lifts felt pretty good so i went a little higher on the 3rd attempt and barely missed it, but that would have tied my meet PR shirt or no shirt.

Deadlift was good i was tired going into it cause they were doing 10 flights on 2 platforms and no morning and afternoon sessions which i hate because of the dragging on. I felt great warming up and my first attempt was real easy. On the second and third my back was starting to give a bit and they werent the prettiest reps but they were good. 523.6 was a grinder and a meet PR regardless of gear, i wonder how much the dl suit would have helped. Highest 181 deadlift which was sad.

My training was pretty spot on of how i was going to do in the meet. I made sure that my lifts were executed perfectly in the gym so that it would be no different on the platform. Lifting raw is so much easier to do than the gear meet, much less to worry about which i like, but the competition is so much better.  I beat all the onther raw guys at 181 and i placed either 3rd or 4th against even the geared guys ill have to check it. As soon as the results come out i wanna see how my wilks compared to the other raw guys. I may have had the highest one, so i am very pleased with how the meet went. I just miss the competition of gear so i dont know when my next meet will be but i want to get close to that mens qualifying total of 1500 for 181 or 1575 for 198. I may bump up or not because pilot training will start which makes people loose weight, but im not giving up training for pilot training. Ill quit before i do that. Mike i may give you a call sometime this week, I want to talk to you about my training and where i want to go with all this. Oh and one last thing, i dont think gear does crap for me.

-- Edited by Grant Gavran at 16:28, 2008-11-17

-- Edited by Grant Gavran at 16:28, 2008-11-17

-- Edited by Grant Gavran at 16:29, 2008-11-17