Reactive Training Systems

Nick U · Senior Member

RE: Grants Training Log

Grant Gavran · Senior Member

Thanks dude i really appreciate the support. I am not done with gear at all, its where the best competition goes to lift. With all the stuff i got coming up including upt i may have to concentrate more on raw lifting. Yeah the squat needs a little refining. I dont know how to do that at this point in time, so if you have any suggestions with the video stuff feel free to let me know. I have gone wider on my squats which has been great for me raw but could be a depth disaster when it comes to gear, who knows? When is mens nationals. I have stupid pilot training in April, but hey i come out to colorado from february till april for ifs.

-- Edited by Grant Gavran at 19:08, 2008-11-17

Mike Tuchscherer · Guru

Holy cow, Grant! Good job at the meet! One way or another, I think this meet demonstrates how much stronger you've gotten.

Regarding the best competition being in gear, its true for now, but the raw movement is growing and from looking at the roster for Raw Unity I can tell you that there are some very strong cats in the raw world. Ultimately, compete the way it's the most fun.

Feel free to give me a call anytime!

Grant Gavran · Senior Member

Sunday

2 sec Pause Squat: 70-80%, 5-7 sets @7-8, 20 min
- 305x3@8
- 320x3@8
- 330x3@8
- 330x2@8
- 295x3@7 (20min)

2 sec ISO MIO Bench: 70-80%, 5-7 sets @7-8, 20 min
- 225x3@7
- 240x3@8
- 245x3@8
- 245x2@8
- 225x3@8
- 225x3@7.5 awsome set up (20min)

Zercher Squat: 4-5x6 @8-9, 20 min
- 235x6@8
- 255x6@8.5
- 270x6@9
- 250x6@9 (21min)

-Total Training Time: 100min
-2 sec Pause Squat: Ugh first exercise back and a kick in the nuts. I dont know why i picked it but it was to work on holding that good form at the bottom, which didnt always happen today. They weights moved, but taking the week of made my legs feel like sticks and there was no work capacity. Numbers were where i wanted them just had to do 5 sets today.
-2 sec ISO MIO Bench: Not to bad, good numbers when i go back and compare them. This is really an exercise to test my set up and tightness as much as it is my ability to push the weight. If there is one thing i learned out of the last meet its your form can take you a long way in powerlifting. A lot of people that didnt do well had some sloppy looking lifts.
-Zercher Squats: Coming back to one of my favorites. My legs hated me after the first squat movement and were shaking on me badly. I hit the numbers i wanted but i have a feeling im going to be zapped tomorrow.

Grant Gavran · Senior Member

Monday

2 Board Press: 70-80%, 5-7 sets @7-8, 20 min
- 285x3@7
- 300x3@8
- 310x3@9
- 310x3@8
- 295x3@8
- 275x3@7.5 (22min)

Deadlift off 100lb plate: 70-80%, 5-7 sets @7-8, 20 min
- 345x3@7
- 365x3@7.75
- 385x3@8
- 385x1@8
- 365x2@7.75
- 365x3@8 (22min)

Seated Behind the Neck Press: 4-5x6 @8-9, 20 min
- 125x6@8.5
- 125x6@9 - PR
- 115x6@8.5
- 115x6@8
- 125x6@9 (18min)

-Total Training Time: 93min
-2 Board Press: This was giving me a few problems on the 3rd rep keeping that really good set up and tightness. I had a hicup on setnumber 3 but came back and got it at an 8.
-Deadlift off 100lb plate: Focused on the hamstrings with this first dl lift of the week. I was able to keep awsome form except for my top end set it took a tad of a vacation but not too bad, it felt great to pull again.
-Seated Behind the Neck Press: Since i am sort of trying things out this cycle i needed a shoulder exercise and i read up on how ed coan and ted arcidi loved this exercise for assistance and it was a lot tougher than front military press. I liked it a lot but it is funny to see those legendary guys pressing over 400 and im in the hunderds. Such is life. We shall see how it plays out.

Mike Tuchscherer · Guru

I'm doing BTN press now as well. One thing to keep in mind is to make sure you are not rubber-necking like a chicken. Keep your head in a normal position. Also, to keep from hitting yourself in the head with the bar, fully retract your shoulderblades (keep your shoulders back like you're at attention) and press straight up and down.

Just some notes on form...

Grant Gavran · Senior Member

Tuesday

Recovery: 2 sets
Weighted situps 90lbs declined: 4x5
Stretching

-- Edited by Grant Gavran at 02:13, 2008-11-26

Grant Gavran · Senior Member

Wednesday

Squat +100p: 70-80%, 5-7 sets @7-8, 20 min
- 295x3@7
- 315x3@8
- 325x3@8
- 325x2@8
- 305x3@8
- 295x3@8 (22min)

Reverse Band Bench +p: 70-80%, 5-7 sets @7-8, 20 min
- 305x3@7
- 325x3@7.5
- 340x3@8
- 350x3@8
- 335x3@7.75
- 335x3@8 (23min)

Seated Zercher GMs: 3-4x8 @8-9, 20 min
- 145x8@9 - PR
- 145x8@9
- 135x8@8.75
- 135x8@9 (17min)

-Total Training Time: 110min
-Squat +100p: Very explosive and great tightness. I concentrated on throwing my head back more at the bottom of the lift to use less of my back. It helped need more practice.
-Reverse Band Bench +p: Awsome, came close to my 9 PR, the set up was on today. Supported the weight very nicely with my back and the arch work went very well too.
-Seated Zercher GMs: I wanted to do a goodmorning and choose these because the standing ones mess with my squat bad habits too much so seated was the way to go. Form was very very good, but hard as all get up. Shaking like a leaf.

Grant Gavran · Senior Member

Friday

Medium Grip Pause Bench: 70-80%, 5-7 sets @7-8, 20 min
- 255x3@8
- 270x3@8
- 275x3@8
- 260x3@8
- 260x3@8
- 245x3@7 (20min)

Sumo Deadlift: 70-80%, 5-7 sets @7-8, 20 min
- 345x3@7.5
- 365x3@8
- 365x2@7.5
- 365x3@8
- 345x3@8
- 335x3@8 (21min)

Close Grip 3 Board Press: 4-5 sets x6 @8-9, 20 min
- 135x6@9
- 135x6@9
- 135x6@9
- 140x6@8.5
- 145x6@9 - PR (24min)

-Total Training Time: 96min
-Medium Grip Pause Bench: First workout at home and it was very medicore. The benches are pretty terrible and i had to lift out to myself except for the top set which tore my traps apart.
-Sumo Deadlift: These were right where i expected them to be. Form was really good, the weights were the problem. Cracking that thing off the floor is so much harder than i remember. But after that there is no sticking point.
-Close Grip 3 Board Press +180pp: Hard. Until i got a lift out there was no going beyond 135, but after that not too bad. Cant wait to lift with toby again.

-- Edited by Grant Gavran at 03:01, 2008-12-09

Grant Gavran · Senior Member

Monday

2 sec Pause Squat: 75-85%, 3-4 sets @8-9, 15 min
- 315x3@8
- 335x3@8.5
- 355x3@9 - PR
- 355x2@9 (15min)

2 sec ISO MIO Bench: 75-85%, 3-4 sets @8-9, 15 min
- 235x3@8
- 255x3@9 - PR
- 260x3@9.25
- 245x3@9 (15min)

Zercher Squat: 3-4x5 @8-9, 15 min
- 250x5@8
- 270x5@8.5
- 285x5@9 - PR (13min)

-Total Training Time: 85min
-2 sec Pause Squat: Form was so much better today than it has ever been in the past so it felt. Back really didnt do much work it felt like on these. This was a 5 lb PR and maybe more but going into the last set i just decided to go conservative in the RPEs.
-2 sec ISO MIO Bench: This was good for me today. Weights felt good and it was a 10 lb PR. Got a little overzelous on the third set but i thought it would go.
-Zercher Squats: I really didnt feel like doing these but i just worked up for the three sets and peaced. Next week will be the hardest week of my coming back cycle which has seemed to work for me so this will get a bit harder.

Grant Gavran · Senior Member

Tuesday

2 Board Press: 80-90%, 3-4 sets @8-9, 15 min
- 310x2@8
- 325x2@9
- 335x2@9.75
- 315x2@9 (15min)

Deadlift off 100lb plate: 75-85%, 3-4 sets @8-9, 15 min
- 365x3@8
- 390x3@8.5
- 410x3@9 - PR
- 410x2@9 (16min)

Seated Behind the Neck Press: 3-4x5 @8-9, 15 min
- 120x5@8
- 130x5@9 - PR
- 130x5@9
- 120x5@8 (13min)

-Total Training Time: 86min
-2 Board Press: Ugh felt like crap warming up and the weights showed no exactly what i wanted. The greasy all you can eat lunch took its toll on me, plus i was just beat from all the traveling i guess. Weights just felt heavy.
-Deadlift off 100lb plate: I hit a PR but i know i could have done better. Hamstrings were smoked on every rep. Was moving pretty slow. The one plus side was the form was excelent today, no problems at all. Where did that come from.
-Seated Behind the Neck Press: Started getting the hang of this at around the last set. 5 lbs up from last week minus a rep. Yeah just a lack luster day. Ill be rested and ready to kill it Thursday.

Grant Gavran · Senior Member

Wednesday

Recovery: 1 set
Weighted situps 90lbs declined: x6 x6 x6
Weighted v-up (superseted): 25x6 25x7 25x6
Stretching
Olyptical: 15 min

JordanLinteris · Senior Member

Hey Grant. I had the same problem on Mikes page. Just click on "newest first" and it seems to display everything that is supposed to be on that page. Thats the only way I can figure it out anyways.

Grant Gavran · Senior Member

ok cool thanks man

Grant Gavran · Senior Member

Thursday

Squat +100p: 80-90%, 3-4 sets @8-9, 15 min
- 325x2@8
- 345x2@8.5
- 360x2@9 - PR
- 350x2@8 (15min)

Reverse Band Bench +p: 75-85%, 3-4 sets @8-9, 15 min
- 330x3@8
- 355x3@9
- 360x3@9 - PR
- 345x3@8.75 (16min)

Seated Zercher GMs: 3-4x5 @8-9, 15 min
- 165x5@8
- 180x5@8.5
- 190x5@9
- 195x5@9 - PR (16min)

-Total Training Time: 86min
-Squat +100p: Great a 5 lb PR but since my last PR on this not only are the number up but the form is much better. The best set form wise was the PR set and it took tons of concentration. I always here people talk about getting in and out of the hole as fast as you can. I know its a great idea but to keep this form i need to be very slow and steady and after i hit the hole i can worry about the speed. In time.
-Reverse Band Bench +p: Terrible, this was a 5 lb PR but last week i hit 350x3@8, very easy. Bench has been terribly spotty the past couple workouts and i dont know what the deal is.
-Seated Zercher GMs: Great stuff. Much better with the movement pattern from last week. My PRs on this are ancient but its 20 lbs above that with exponentially better form. Which is awsome, but these are so brutal on the back. Mike could you tape a set of yours on these sometime. I think mine are really good but i have been wrong in the past.