Reactive Training Systems

Mike Tuchscherer · Guru

RE: Grants Training Log

Grant Gavran · Senior Member

Friday

Medium Grip Pause Bench: 75-85%, 3-4 sets @8-9, 15 min
- 265x3@8
- 280x3@8.5
- 290x3@9.25
- 290x3@9 (15min)

Sumo Deadlift: 75-85%, 3-4 sets @8-9, 15 min
- 355x3@8
- 390x3@9
- 395x3@9 - PR
- 380x2@8.75 (16min)

Close Grip 3 Board Press: 3-4 sets x5 @8-9, 15 min
- 150x5@8.5
- 155x5@9
- 160x5@9 - PR
- 150x5@9 (15min)

-Total Training Time: 90min
-Medium Grip Pause Bench: These were not great especially on the set up portion of the lift. I finally tied my PR on the last set because of technical issues the set before. Lame.
-Sumo Deadlift: Great form. Really hard cracking it off the floor but felt awsome. 10 lb PR here.
-Close Grip 3 Board Press +180pp: Hard. Much better than last week however.

Grant Gavran · Senior Member

Monday

2 sec Pause Squat: 70-80%, 5-7 sets @7-8, 20 min
- 300x3@7
- 320x3@7.5
- 335x3@8
- 335x2@8
- 315x3@7.75
- 315x3@8 (20min)

2 sec ISO MIO Bench: 70-80%, 5-7 sets @7-8, 20 min
- 220x3@7
- 235x3@7.5
- 245x3@8
- 245x3@8
- 250x3@8
- 240x3@8 (21min)

Zercher Squat: 4-5x4 @8-9, 20 min
- 265x4@8
- 280x4@8.5
- 290x4@9
- 275x4@8 (21min)

-Total Training Time: 95min
-2 sec Pause Squat: Pretty good today. Same protocols as 2 weeks ago but better numbers this go around. I figured it out on the form. I can now stay upright until i start punching it out of the hold and thats when my tip (not as bad as before) starts.
-2 sec ISO MIO Bench: Great, same situation as the squat. Greatly improved this week. Almost hit a PR here on a 5th set too which would have been an odd thing. Prolly the only bench exercise i have been making consistant gains on.
-Zercher Squats: I hate how my elbows always hit off my legs no matter what i do, thus keeping me more upright at the bottom. I dont want it to be easier cause i need the work. I need a safety bar soon.

Grant Gavran · Senior Member

Tuesday

2 Board Press: 75-85%, 4-6 sets @8-9, 20 min
- 295x3@8
- 310x3@8.75
- 320x3@9
- 320x2@9
- 300x3@8
- 315x2@8.5 (22min)

Deadlift off 100lb plate: 70-80%, 5-7 sets @7-8, 20 min
- 350x3@7.5
- 375x3@8
- 390x3@8
- 390x2@8
- 365x3@7.75
- 365x3@8 (21min)

Seated Behind the Neck Press: 4-5x4 @8-9, 20 min
- 125x4@8
- 135x4@8.5
- 145x4@9 - PR
- 145x4@9
- 135x4@8.5 (20min)

-Total Training Time: 99min
-2 Board Press: Again these were not up to standards as they were the past two weeks. I dont know why these and some of the other bench movements are sucking right now but i need to evaluate training and plan accordingly. I thought my set up was good, the strength just wasnt there. I am coming down with a bit of a cold.
-Deadlift off 100lb plate: I was really tired going into these so i pumped myself up. Hit 5 lb more than the same protocals of two weeks ago. The form was very good too.
-Seated Behind the Neck Press: Only PR of the week so far, the 80%s dont do it justice. I am finally starting to get the movement down so i should be good to go the next time that i do it. Better numbers this go around.

Grant Gavran · Senior Member

Wednesday

Recovery: 1 set
Declined Ab Twists 45lb: x10 x12 x16
Barbell Rollouts (superset): x10 x10 x10
Olyptical: 17 min

Grant Gavran · Senior Member

Thursday

Squat +100p: 75-85%, 4-6 sets @8-9, 20 min
- 305x3@8
- 325x3@8
- 345x3@9 - PR
- 345x2@9
- 315x3@8 (20min)

Reverse Band Bench +p: 70-80%, 5-7 sets @7-8, 20 min
- 315x3@7
- 335x3@7.5
- 350x3@8
- 350x2@8
- 330x3@8
- 330x3@8 (21min)

Seated Zercher GMs: 4-5x4 @8-9, 20 min
- 190x4@8
- 205x4@8.5
- 210x4@8.5
- 215x4@9 - PR
- 205x4@8.5 (21min)

-Total Training Time: 96min
-Squat +100p: Great stuff, hit what i wanted to today which resulted in a 15 lb PR. Squatting has been really good and could have even gone better but my back was fried from a couple days ago.
-Reverse Band Bench +p: Finally bench getting back on track. I know what is wrong on my set up. After my first rep my back just totally goes out of position so i need to work on holding that. Got back to my numbers from two weeks ago.
-Seated Zercher GMs: Great stuff finally getting used to the movement, gut check for sure.

Grant Gavran · Senior Member

Friday

Medium Grip Pause Bench: 80-90%, 5-6 sets @8-9, 20 min
- 280x2@8
- 295x2@9
- 305x2@10
- 295x2@9
- 300x2@9
- 285x2@9 (21min)

Sumo Deadlift: 80-90%, 5-6 sets @8-9, 20 min
- 380x2@8
- 400x2@8.75
- 415x2@9 - PR
- 415x1@9.5 (strange)
- 385x2@9 (21min)

Close Grip 3 Board Press: 4-5x4 @8-9, 20 min
- 155x4@8.5
- 165x4@8.75
- 170x4@9 - PR
- 170x4@9
- 160x4@9 (20min)

-Total Training Time: 93min
-Medium Grip Pause Bench: This Suck real hard id say 0/10. Not that but i was real spotty on all setups. Although the worst set ups always happened to be on my top end sets. Agh my raw bench sucks right now, this spottyness has been going on since the meet. Ill have to figure something out.
-Sumo Deadlift: This was ok, a 5 lb PR but i would have wanted more based on last week. The strengh just wasnt there. And cracking the stuff off the floot sucked. My back was pretty fried from thursday so at least i can blame it on that.
-Close Grip 3 Board Press +180pp: These were pretty good on the set ups, and the reps were fine. Decent numbers based on last week. Pretty much the best exercise of the day.

Grant Gavran · Senior Member

Monday

Squat +140mm +270g: 80-90%, 6-8 sets @8-9, 25 min
- 255x2@8.5
- 265x2@9 - PR
- 265x1@8.5
- 265x1@9
- 245x2@9
- 245x1@8.5 (25min)

Bench +90mm: 80-90%, 6-8 sets @8-9, 25 min
- 240x2@8
- 255x2@8.5
- 265x2@9
- 265x1@8
- 265x2@9
- 245x2@8
- 255x2@9 (25min)

2sec Pause Squat, Close Stance, High Bar: 5-7x5@8-9, 25 min
- 225x5@8
- 250x5@8.5
- 260x5@9
- 265x5@9 - PR
- 245x5@8.75
- 235x5@8 (25min)

-Total Training Time: 110min
-Squat +140mm +270g: Decided to hit the heavy band tension and i havnt done this for 5 months. Wow i guess my squat has gone up considerably since then. This was a conservative 30lb PR. This was after my PR meet in gear too so pretty excited about the squat.
-Bench +90mm: I have been doing this exercise a lot lately so the numbers are recent. Tied my PR and thats awsome for me being that my bench had been in the toilet last week. Set ups were right on the money and no complaints here.
-2sec Pause Squat, Close Stance, High Bar: I have never done these before and i never even thought about doing them before sunday night. I was reading some articles with Ed Coan, and he swore by these as assistance work. I have a similar style of squat as him so i figured i would give it a shot, and wow it was brutal. Not only on the quads, but the arch work was really intense.

-- Edited by Grant Gavran at 17:03, 2008-12-16

Grant Gavran · Senior Member

Tuesday

Close Grip Bench: 75-85%, 6-7 sets @8-9, 25 min
- 255x3@8
- 270x3@8.5
- 280x3@9
- 285x3@9 - PR
- 275x3@9
- 265x3@8.5 (26min)

Deadlift off 45lb plate: 80-90%, 6-8 sets @8-9, 25 min
- 405x2@8
- 425x2@8.75
- 435x1@8.75
- 425x1@9
- 405x2@9
- 405x2@9 (25min)

JM Press: 5-7x5 @8-9, 25 min
- 185x5@8
- 200x5@9
- 200x5@8
- 215x5@9 - PR
- 215x5@9
- 195x5@8.5 (25min)

Weighted Decline Sit-ups 90lbs: 4x7

-Total Training Time: 120min
-Close Grip Bench: It looks as if the old bench press is back on its pony. I really just wanted to match this week which was 280 but it felt pretty good so i upped it. The set up was really on today and my chest wasnt feeling to bad so i thought i was going to kill it today until......
-Deadlift off 45lb plate: Sucked pretty hard. My back was just not helping at all, and i think it was smoked from yesterday. Folding like a deck of cards and my hammys were pretty smoked to as i soon found out. This has been a mainstay in my programming but geez. This didnt even come close to the 445x2@9 i did about 8 weeks ago. And i have to wait to days to redeem myself on a deadlift movement. My core felt like mishmash since i am going home tomorrow i figured i would hit my abs today.
-JM Press: Started off slow and i really had to work to find my groove and tweak my form. It was good enough for a 5 lb PR so i am happy with that. Cant wait to get back on that deadlift.

Mike Tuchscherer · Guru

What's your next meet?

Grant Gavran · Senior Member

I will be in TX after christmas till Febuary 9th, when i go to Pueblo Colorado till about March 20th or so. Where my life will be full of 12 hour days, flying, and working out (at the expense of flying). Ill be back in TX and then pilot training starts on April 23rd, at which point im gonna have to talk to you about training cause im gonna have to make it fit. But i garuntee you ill be in the gym on saturdays and sundays. So i have been looking for meets but honestly nothing fits the bill right now which pisses me off.

Mike Tuchscherer · Guru

No sweat. Sounds like things will be plenty busy for a while. And don't worry -- I can take care of ya on the training side of the house! Just let me know and we'll come up with a template that fits.

Grant Gavran · Senior Member

Thanks dude, im sure we will talk. Here is what i have today.

Thursday

Squat: 75-85%, 6-7 sets @8-9, 25 min
- 340x3@8
- 360x3@8
- 380x3@9 - PR
- 380x1@8.5
- 355x3@8.5
- 345x3@8 (27min)

Bench: 80-90%, 6-8 sets @8-9, 25 min
- 280x2@8
- 290x2@8.5
- 300x2@9
- 300x1@8.5
- 275x2@8
- 285x2@9
- 285x2@8 (27min)

SLDL: 5-7x6 @8-9, 25 min
- 315x6@8
- 315x6@9
- 315x6@9
- 320x6@9 - PR
- 300x6@8.5 (26min)

-Total Training Time: 117min
-Squat: Not to bad after traveling all day on wednesday. I hit a strong 5 lb PR which was good, but i was having trouble getting the bar tight on my back. My biceps were killing me so i didnt have the best set up. The bars at my gym at home are much thicker than the ones used in comp. So very wierd. Also my friend keep reminding me that my form isnt that impressive so im going to video to prove a point that its better. Depth was really close on most of these, but on the good side of close (a much better thing).
-Bench: What happened here. It was the new equpment. Also the benches are much lower than the already low ones at laughlin, so the weights today were pretty bad. My form finally started clicking on sets 5 and 7. But wow there were a plethora of reasons i could give (heavy collars, bar thickness), but ill just need to suck it up and adapt for these next couple week.
-SLDL: This is the first time i have ever done them off the ground which was good because i decided to totally change my form on these. Instead of just dropping my weight at the top i would do the negative all the way to touching the floor. Form would not be allowed to collapse either (jared was checking). Oh wow these should be called the man maker and were a huge kick in the nuts for how little weight was on the bar. Hopefully this is one of the missing links in the deadlift progression. Havnt done them in a very long time because i worried they would screw up my form.

Grant Gavran · Senior Member

Friday

Medium Grip Bench +180pp: 75-85%, 6-7 sets @8-9, 25 min
- 160x3@8
- 175x3@9
- 180x3@9 - PR
- 180x3@9
- 170x3@9
- 165x3@9 (25min)

Coan Sumo Deadlift +belt: 75-85%, 6-7 sets @8-9, 25 min
- 365x3@8
- 395x3@8
- 410x3@9
- 410x1@9
- 375x3@8.75
- 375x3@8 (too long)

DB Military Press: 5-7x6 @8-9, 25 min
- 65sx6@8
- 70sx6@8.5
- 75sx6@9 - PR
- 75sx6@9
- 70sx6@9 (25min)

-Total Training Time: 115min
-Medium Grip Bench +180pp: Good stuff, it was a PR. We rigged up the bench to be higher so i was getting some decent leg drive finally. Oh and when i was doing this someone had broken into my house in del rio so i got to deal with all kinds of calls from the security company so that kinda threw me off on the next exercise.
-Coan Sumo Deadlift +belt: This was hard work. The numbers were not great and i know why, cause i could barely roll outta bed today. I figured the belt wouldnt do much for me. It never does on sumo, but it made my back feel better so thats cool. Oh and the lady told me and my friend we needed to cut this out because when we put the weights down we were scarring customers. Shove it lady, we kept doing what we wanted.
-DB Military Press: These were tough. 5 lb PR on each dumbell so that was great. Shoulders cashed. Next weeks gonna be screwy and i was gonna take only one day of rest and hit this on sunday, but i need the two days rest.

Grant Gavran · Senior Member

Monday

Squat +140mm +270g: 75-85%, 4-6 sets @8-9, 20 min
- 225x3@8
- 245x3@8.75
- 255x3@9 - PR
- 255x2@8.5
- 245x3@9 (20min)

Bench +90mm: 75-85%, 4-6 sets @8-9, 20 min
- 225x3@8
- 245x3@9
- 250x3@9 - PR
- 250x2@8.75
- 235x3@8.75 (20min)

2sec Pause Squat, Close Stance, High Bar: 4-5x6@8-9, 20 min
- 220x6@8
- 235x6@8.5
- 250x6@9
- 240x6@9 (20min)

-Total Training Time: 105min
- Squat +140mm +270g: These were great today keep hitting big numbers. Im sure its cause im getting better at the top of the lift but i really think my bottom could use some work right now.
- Bench +90mm: These were ok, not great numbers small PR but i did 245x3@8 before. I think people love buying these super low benches just to piss me off. Its great.
- 2sec Pause Squat, Close Stance, High Bar: Hurt real bad but then numbers were good.