Reactive Training Systems

Grant Gavran · Senior Member

RE: Grants Training Log

Grant Gavran · Senior Member

Monday

Reverse Band Squat +p: 75-85%, 4-6 sets @8-9, 20 min
- 365x3@8
- 385x3@8.5
- 400x3@9 - PR
- 400x2@9
- 375x3@9 (20min)

Reverse Band Bench +p: 75-85%, 4-6 sets @8-9, 20 min
- 320x3@8
- 345x3@8.5
- 355x3@9 - PR
- 355x2@9
- 340x3@8.5 (20min)

Zercher Squat: 4-5x6 @8-9, 20 min
- 235x6@8
- 255x6@8.25
- 270x6@9 - PR
- 250x6@8 (20min)

-Total Training Time: 87min
-Reverse Band Squat +p: These were ok today. I hit 4 pounds over my goal weight for this week which was decent. I still have to work on my body position but not bad today.
-Reverse Band Bench +p: This was really good again today. I hit 6 pounds over my goal weight and the reps felt really strong. This was 15 pounds over my previous PR.
-Zercher Squat: Not much today but my top set was pretty tough today. This was a 10 pound PR for me and i am really pleased with how my zerchers are going.

Grant Gavran · Senior Member

Friday

2 Board Press +180pp: 85-95%, 4-6 sets @8-9, 20 min
- 250x1@8.5
- 260x1@9
- 260x1@9 - PR
- 245x1@8.25
- 245x1@8 (21min)

2 sec Iso Mio Deadlift: 85-95%, 4-6 sets @8-9, 20 min
- 370x1@8
- 395x1@9
- 405x1@9 - PR
- 405x1@9 (20min)

Incline: 4-5x5 @8-9, 20 min
- 205x5@8
- 225x5@8
- 245x5@9 - PR
- 230x5@8.5 (18min)

- Weight Average for the Week: 185.65

-Total Training Time: 87min
-2 Board Press +180pp: These were actually really good. My whole body was smoked today except my triceps so i was able to put together a good show on these with some really good PRs. Just 5 weeks before juniors i did 160x4@9 at a 3 board. This lift has shot up for me and i hope the tricep strength carries over into the shirt.
-2 sec Iso Mio Deadlift: My back was destroyed, so freaking sore. I was only able to get 4 sets out because of it. The 405s were pretty good reps except for he second one there was some slight curvature. For how sore i was my form was pretty good.
-Incline: My chest was so sore and my shoulders were not helping me with these today. I just did what i needed to do and got on with my life.

-- Edited by Grant Gavran at 03:07, 2008-09-02

-- Edited by Grant Gavran at 03:08, 2008-09-02

Grant Gavran · Senior Member

Thursday

2 sec Pause Squat: 85-95%, 4-6 sets @8-9, 20 min
- 345x1@8
- 360x1@8.75
- 370x1@9
- 380x1@9
- 385x1@9 - PR (21min)

Bench: 80-90%, 5-6 sets @8-9, 20 min
- 285x2@8
- 300x2@8.5
- 310x2@9.5 - crappy form
- 310x2@9 - PR
- 285x2@8 (22min)

Deadlift to knee: 4-5x5 @8-9, 20 min
- 340x5@8
- 360x5@8.5
- 380x5@9 - PR
- 360x5@8.5 (20min)

-Total Training Time: 85min
-2 sec Pause Squat: These were really really good today. The reps got easier as i kept going. They started out pretty bad but i got really good tightness on the later reps and i was really blowing them out of the hole. I have never really maxed but my highest squat 390.
-Bench: I was really really sore today so i was not too excited going into this exercise. I wasnt getting set up very well but ended up pulling it together on my second set of 310. This was a 5 lb PR for me which is good but i really wanted that 315 double.
-Deadlift to knee: I have just liked doing these for form, and it is so much harder pulling with perfect form. My bottom side is so weak it takes forever to get off the floor and for my back to stay in a good position.

Grant Gavran · Senior Member

Wednesday

Weighted Situps Decline 45lb plate:   20      20        18
Weighted V-Ups (superset):             20x8   20x8     20x8

Bridge Front: 1min10s     1min10s
Bridge Side:   30ec         30ec

Nick U · Senior Member

Nice Grant! Good to see that bench finally moving

Date: Aug 27, 2008

Yeah man i met this one guy who was a military champ here who works in the shop with me so we are looking for a meet to do. I need to look into it more this weekend. Pilot training is secondary. I have gotten Barry into the gym twice in 2 weeks so hes getting back into it a little bit. He was pretty depressed after the first workout and i told him to call you. I guess he was like no ill call mike when things get better. But his strength took a nice jump during the second workout. But ill address the suit thing in your log after i get lunch.

Mike Tuchscherer · Guru

Nice, Grant! And a t 181, too! I bet you're officially a head-turner at the base gym now.

Any meets on your horizon? Or just pilot training?

-- Edited by Mike Tuchscherer at 14:26, 2008-08-27

Date: Aug 27, 2008

Tuesday

Medium Grip Pause Bench: 85-95%, 4-6 sets @8-9, 20 min
- 285x1@8
- 300x1@8.5
- 315x1@9
- 320x1@9 - PR
- 310x1@9
- 295x1@8.25 (20min)

Reverse Band Deadlift +p: 80-90%, 5-6 sets @8-9, 20 min
- 465x2@8
- 495x2@8.5
- 515x2@9 - PR
- 515x1@8.5
- 515x1@8.5
- 495x2@9 (22min)

3 Board Press +90mm: 70-80%, 4-5 sets @8-9, 20 min
- 250x4@8.5
- 260x4@8.75
- 265x4@9 - PR
- 255x4@9
- 245x4@8 (20min)

-Total Training Time: 114min
-Medium Grip Pause Bench: These were awsome today I have never officially hit these weights on any kind of exercise for bench. Not only did i get 315 for the first time ever but i got 320 at a 9 with a medium grip. Went better than expected.
-Reverse Band Deadlift +p: These were good. The numbers were up from the last time i have done these, but my back was destroyed from squats yesterday. These werent the prettiest things ever and i swear that my back does not like holding an arch at all. It hates this and i have no idea why.
-3 Board Press +90mm: These were really good. I hit some pretty good numbers on this so again i was happy.

Grant Gavran · Senior Member

Monday

Reverse Band Squat +p: 80-90%, 5-6 sets @8-9, 20 min
- 395x2@8
- 410x2@9
- 420x2@9 - PR
- 420x1@8.5
- 405x2@9
- 405x1@8 (21min)

Reverse Band Bench +p: 80-90%, 5-6 sets @8-9, 20 min
- 350x2@8
- 370x2@9
- 370x2@9 - PR
- 375x2@9.25
- 355x2@8.75
- 335x2@8 (20min)

Zercher Squat: 4-5x5 @8-9, 20 min
- 245x5@8
- 265x5@8.5
- 280x5@9 - PR
- 265x5@8.5 (20min)

-Total Training Time: 85min
-Reverse Band Squat +p: These were really good today. It allowed me to stay nice and upright with the bands. It wasnt too much tension though because when i took the bar out of the rack the bands had no tension so that was good. Really good PR and volume today.
-Reverse Band Bench +p: This was really good again today. I hit a 20 pound PR on this movement and the bench rack was probably shorter than the one at the academy. Also i was 184.6 so at my lightest in a while.
-Zercher Squat: These were really good today too. Great workout, but it was a 10 lb PR and all the weights felt right in the groove today. Back felt really strong too.

-- Edited by Grant Gavran at 03:04, 2008-09-02

Grant Gavran · Senior Member

Friday

Medium Grip Bench: 75-85%, 4-6 sets @8-9, 20 min
- 260x3@8
- 280x3@8
- 290x3@9 - PR
- 290x3@9
- 275x3@8.5 (20min)

Sumo Deadlift off 100lb plate: 85-95%, 4-6 sets @8-9, 20 min
- 350x1@8.5
- 365x1@8.5
- 375x1@9
- 375x1@9
- 380x1@9 -PR (21min)

Close Grip 3 Board Press +90mm: 75-85%, 4-6 sets @8-9, 20 min
- 235x3@8
- 250x3@8.5
- 260x3@9.5
- 255x3@9 - PR
- 240x3@8.25 (21min)

-Total Training Time: 87min
-Medium Grip Bench: This was great today. I tied my PR on regular grip pause bench so i was really happy with how it went. Other than that not much else to say.
-Sumo Deadlift off 100lb plate: These got better at the day went on. They kinda started out sucking but eventually the form got better and so did the numbers. I didnt hit my goal but the PR was good and these destroyed my legs.
-Close Grip 3 Board Press +90mm: These were good i hit a PR but was 5 lbs under my goal, but i think the goal was a litle innacurate. Weight average for the week was.186.6 same as last week.

Grant Gavran · Senior Member

Thursday

Squat +270g: 75-85%, 4-6 sets @8-9, 20 min
- 275x3@8
- 295x3@8.5
- 310x3@9 - PR
- 300x2@8.5
- 275x3@8 (21min)

Bench +180pp: 70-80%, 5-7 sets @7-8, 20 min
- 170x3@7
- 185x3@7.5
- 195x3@8
- 195x3@8
- 185x3@7.5
- 185x3@7.75 (21min)

Romanian DL: 4-5x5 @8-9, 20 min
- 330x5@8
- 355x5@8
- 375x5@9 - PR
- 360x5@8.5
- 360x5@8.5 (24min)

-Total Training Time: 120min
-Squat +270g: Good numbers i was 4 lbs over my goal and it was a big PR for me. The reps got a little sloppy on the higher weights but for the most part the form was better. I think i solved the dipping thing but getting a little lower and that also helps me stay upright.
-Bench +180pp: I hit my goal and some awsome numbers on this exercise. The bench was strong and I was smoking most of these reps.
-Romanian DL: These felt awsome. Hit a 10 lb PR and my back was good so i hit 5 sets. Barry squatted and deadlifted today so that was motivating. Mike i told him to call you and he agreed so you will prolly be hearing about it.

Grant Gavran · Senior Member

Wednesday

Weighted Situps Decline 45lb plate:   18       18        18
Weighted V-Ups (superset):              20x8   20x8     20x8

Bridge Front: 1min10s     1min10s
Bridge Side:   35sec         35sec

-- Edited by Grant Gavran at 03:55, 2008-08-22

Grant Gavran · Senior Member

Tuesday

2 Board Press +90mm: 75-85%, 4-6 sets @8-9, 20 min
- 245x3@8
- 260x3@8
- 275x3@9 - PR
- 265x3@8.5
- 255x3@8 (22min)

Deadlift: 70-80%, 5-7 sets @7-8, 20 min
- 365x3@7
- 395x3@7.5
- 415x3@8
- 415x1@7.75
- 395x2@8
- 365x3@7 (21min)

Military Press: 4-5x4 @8-9, 20 min
- 145x4@8
- 155x4@8.5
- 135x4@8
- 135x4@8 (20min)

-Total Training Time: 97min
-2 Board Press +90mm: These were awsome i hit my goal and a really good PR so awsome not much esle to say.
-Deadlift: These were better than 2 weeks ago when i did the same thing but my form has much to be desired from it. My back obviously isnt the straightest thing in the world but it does ok. My hamstrings were gassed after this.
-Military Press: These sucked i just hit a brick wall today. I did the minimum and got out.

Grant Gavran · Senior Member

Monday

Squat: 70-80%, 5-7 sets @7-8, 20 min
- 315x3@7
- 345x3@8
- 360x3@8 - form sucked
- 360x2@8.5
- 335x3@8 - crooked (20min)

Pause Bench: 70-80%, 5-7 sets @7-8, 20 min
- 250x3@7
- 270x3@7.75
- 280x3@8
- 280x3@8
- 270x3@8
- 270x3@8 (20min)

Olympic Squat: 4-5x4 @8-9, 20 min
- 295x4@8
- 315x4@9
- 300x4@8
- 320x4@9 - PR (20min)

-Total Training Time: 95min
-Squat: Squats sucked. The weight on the bar was decen for me today for the first few sets. My hip was tight today but did not prevent me from squatting any weight. The hip needs some mobility. My squat has two varieties. The fast dive bomb style allows me to come down straight but come up like steve goggins doing his squat good morning. The othe one is the slow controlled decent that gets really shaky and crooked at the bottom but i stay upright. Still hate squats.
-Pause Bench: This was ok for me again. Its the same weight that i was able to do 2 weeks ago but i did the top set twice so thats not a bad thing. Honestly when i got to this i was gassed from the 4 hours of sleep i got and the long work day.
-Olympic Squats: Meh this was ok, then numbers were good, but since i got super super low my back comes forward more and i picked this for the increased rom so my back would have to do more work.