Reactive Training Systems

Grant Gavran · Senior Member

RE: Grants Training Log

Grant Gavran · Senior Member

Friday

Squat: 80-90%, 5-6 sets @8-9, 20 min
- 360x2@8
- 380x2@8.5
- 390x2@9 - PR
- 390x1@8.5
- 375x1@8.5 (21min)

Bench: 75-85%, 4-6 sets @8-9, 20 min
- 270x3@8
- 285x3@8.75
- 295x3@10 - crap
- 285x3@9
- 275x3@8.5(21min)

SLDL: 4-5x5 @8-9, 20 min
- 315x5@8
- 335x5@8.5
- 345x5@9 - PR
- 325x5@8 (20min)

-Total Training Time: 105min
-Squat: Form was really off and on today. My top end set the bar was sliding all over my back. One thing i really need to keep focusing on is my elbows touching my legs at the bottom of the lift. I dont know why they do it and im not sure if it is legal in the ipf or not. Some forms were awsome today other sucked i dont know why.
-Bench: I thought they would be good but i came out flat. I did exactly what i did on close grip weight wise 2 days ago. Very strange. Cant wait to go back and bench in Texas. I dont know why my bench has been so mediocre lately.
-SLDL: Form was great, lots of work still to do on these, but i can feel the benefits. My top set was really hard. It wasnt that much of a gut check as they have been in the past (ugly form) cause im trying to go as high as the form will allow me. But still one of the toughest movements i have.

Grant Gavran · Senior Member

Saturday

Medium Grip Bench +180pp: 80-90%, 5-6 sets @8-9, 20 min
- 175x2@8
- 185x2@8.5
- 195x2@9 - PR
- 195x1@8.5
- 185x2@9 (20min)

Coan Sumo Deadlift +belt: 80-90%, 5-6 sets @8-9, 20 min
- 395x2@8.5
- 395x1@8.5
- 405x2@9
- 405x1@9
- 385x2@8.5 (20min)

DB Military Press: 4-5x5 @8-9, 20 min
- 70sx5@8
- 80sx5@9 - PR
- 80sx5@9
- 80sx5@9 (18min)

-Total Training Time: 90min
-Medium Grip Bench +180pp: Good stuff, 5lb PR from last week. Nothing to judge this off of which is good because of the equipment that i am working with here. I followed the RPEs really well on this so im happy.
-Coan Sumo Deadlift +belt: Dang form was awsome today. Hardly used the back at all, very pretty. But you know what that means, belt didnt do anything and my numbers sucked hard core. Did 5 lbs more last week for triples. I think i finally know that i will not be converting to this stance any time soon. But my legs were cashed.
-DB Military Press: Great numbers today. Not much else to say about these.

-- Edited by Grant Gavran at 21:56, 2008-12-30

Grant Gavran · Senior Member

Monday

Squat +140mm +270g: 85-95%, 4-6 sets @8-9, 20 min
- 265x1@8
- 275x1@9
- 285x1@9 - PR
- 275x1@8.5
- 280x1@9 (22min)

Bench +90mm: 85-95%, 4-6 sets @8-9, 20 min
- 265x1@8.5
- 275x1@9
- 280x1@9 - PR
- 270x1@9
- 265x1@8.75 (20min)

2sec Pause Squat, Close Stance, High Bar: 4-5x4 @8-9, 20 min
- 255x4@8.5
- 270x4@9
- 275x4@9 - PR
- 255x4@8.5 (22min)

-Total Training Time: 97min
-Squat +140mm +270g: These were great numbers were good and form was even better. I was able to fix some problems from weeks passed which included my elbows hitting my legs. My chest was staying up pretty good too. Just the number i wanted to hit. Oh and i have a new strategy this week of not looking at my old numbers and just going by feel more.
-Bench +90mm: Decent, but not great. My chest felt like it was doing more work on these than it ever has before. Still numbers were good.
-2sec Pause Squat, Close Stance, High Bar: Hard, but i bumped the intesnity way up this week and hit some good stuff. The quads are really feeling this exercise.

-- Edited by Grant Gavran at 22:04, 2008-12-30

Grant Gavran · Senior Member

Tuesday

Close Grip Bench: 85-95%, 4-6 sets @8-9, 20 min
- 285x1@8
- 300x1@8.5
- 310x1@9 - PR
- 300x1@8.5
- 300x1@9 (21min)

Deadlift off 45lb plate: 85-95%, 4-6 sets @8-9, 20 min
- 410x1@8
- 435x1@8
- 455x1@9 - PR
- 465x1@9.75 - woah
- 435x1@9 (22min)

JM Press: 4-5x4 @8-9, 20 min
- 195x4@8
- 205x4@8.5
- 215x4@8.5
- 225x4@9 - PR
- 205x4@8.5 (21min)

-Total Training Time: 110min
-Close Grip Bench: Good today. HIt a 10 lb PR and handled the heavy weight much better than i have been doing this cycle. My triceps are seeming to make the strength gains much more than my chest these days.
-Deadlift off 45lb plate: Here we good a fine day on these. The 455 felt pretty easy so i bumped it up 10 lbs and it felt like i put another plate on the bar, wow. Besides that little hick up these were really well. My back seems to be giving out around the knee now instead of the floor as it used to.
-JM Press: Not much to say here. Decent.

Grant Gavran · Senior Member

Thursday

Squat: 85-95%, 4-6 sets @8-9, 20 min
- 365x1@8
- 385x1@8.5
- 400x1@9
- 405x1@9
- 410x1@9 - PR
- 390x1@8.5 (21min)

Bench: 85-95%, 4-6 sets @8-9, 20 min
- 305x1@8
- 320x1@8.5
- 330x1@9ish
- 315x1@9
- 315x1@9 (22min)

SLDL: 4-5x4 @8-9, 20 min
- 340x4@8.5
- 340x4@8.25
- 350x4@9
- 355x4@9 - PR (20min)

-Total Training Time: 111min
-Squat: Good stuff, no assistance from elbows. The weights felt very in control all day on the squat and not too heavy eaither. This was a very big PR for me because i always used to chose at the heavier weight, but my core is stronger so the higher number are now more on par with the lower ones. First time 400 or better with no belt.
-Bench: This was good given the equipment conditions that i was using. I was able to match my old numbers so ill take that on what i was working with any day of the week.
-SLDL: The lower reps was much harder on my form so it took a while to get it going, and i wasnt able to bump it up as much as i would have liked.

-- Edited by Grant Gavran at 06:04, 2009-01-06

Grant Gavran · Senior Member

Friday

Medium Grip Bench +180pp: 85-95%, 4-6 sets @8-9, 20 min
- 190x1@8
- 200x1@8.5
- 210x1@9 - PR
- 205x1@9
- 195x1@8.5 (20min)

Coan Sumo Deadlift +belt: 85-95%, 4-6 sets @8-9, 20 min
- 405x1@8.5
- 420x1@8.5
- 435x1@9
- 435x1@9
- 405x1@8.5 (21min)

DB Military Press: 4-5x4 @8-9, 20 min
- 70sx4@8
- 80sx4@8.5
- 80sx4@8.5
- 85sx4@9.5 (17min)

-Total Training Time: 85min
-Medium Grip Bench +180pp: Good happy with the number for the first time that i have ever done this one. Not bad considering my regular grip numbers at texas where i always do better.
-Coan Sumo Deadlift +belt: I am no longer considering these as an option to compete against my conventional deadlift. They just havent worked out for me and i like conventional pulling much better. I tried the belt and not much going on, the suit may be a different story but prolly not different enough.
-DB Military Press: Gassed, on the last set it took me forever to get the first rep up.

Grant Gavran · Senior Member

Monday

Squat +5c (75 lbs): 70-80%, 5-7 sets @7-8, 20 min
- 315x3@8
- 330x3@8 - PR
- 295x3@7
- 305x3@7.5
- 315x3@8
- 315x3@8 (20min)

Bench +5c (75): 70-80%, 5-7 sets @7-8, 20 min
- 225x3@8.5
- 205x3@7.5
- 205x3@7.75
- 215x3@8 - PR
- 205x3@7.5
- 215x3@8 (20min)

Zercher Rack Squats: 4-5x6 @8-9, 20 min
- 225x6@8
- 240x6@8.5
- 250x6@9 - PR
- 230x6@8.5 (20min)

-Total Training Time: 110min
-Squat +5c (75 lbs): Just got me some chains that i made on my way home. They sure feel heavier than 75lbs together, but i really dont need huge amounts of chains. I had to get the feel for them again, and i loved it. I like that real weight on there. All reps were very smooth.
-Bench +5c (75): Made the jump up way to fast to 225 and it was a little bit too tough. It just took tons of getting used to. It was really tough on my triceps so im using this as top end stuff for the week.
-Zercher Rack Squats: A new feel for me which is good because it does not allow me to cheat at the bottom. Also it gives me much more emphasis in my quads and back.

Grant Gavran · Senior Member

Tuesday

Medium Grip Bench: 70-80%, 5-7 sets @7-8, 20 min
- 255x3@7
- 275x3@7.75
- 285x3@8
- 285x2@8
- 275x3@8
- 255x3@7 (20min)

Deadlift +5c (75): 70-80%, 5-7 sets @7-8, 20 min
- 315x3@7.5
- 345x3@8
- 360x3@8
- 360x2@8
- 335x3@7.75
- 315x3@7 (21min)

3 Board Press +90mm: 4-5x6 @8-9, 20 min
- 205x6@8
- 230x6@9
- 240x6@9 - PR
- 225x6@9
- 210x6@8 (21min)

-Total Training Time: 110min
-Medium Grip Bench: Good stuff today. All reps felt really strong and in the groove. After i hit the top end set my head kinda left the game which is never a good thing but i got it back. Numbers were on par with what i had done before.
-Deadlift +5c (75): Nice i really loved doing these. It was turture on the hamstrings but i was able to get and keep a really good starting position. I thought they would be helpful because i was starting to get a weakness right around my knees.
-3 Board Press +90mm: Thats was a lot of high reps and volume. They were getting really tough at the top end sets. My triceps were really pooping out quick.

Grant Gavran · Senior Member

Wednesday

Recovery: 2 sets
Weighted Decline Situps 45lbs (superset): 20 20 16
Weighted V-ups (superset): 20x10 20x10 20x6
Olyptical: 26 mins
Stretching

Nick U · Senior Member

How's life bud? Looks like the training is coming along well. UPT starting soon?

Grant Gavran · Senior Member

Dude i cant complain about life. I start upt on april 23rd, but i come to ifs in colorado on february 9th. So ill let you know when im around. Training is good really no complaints.

Grant Gavran · Senior Member

Thursday

2 sec Pause Squat: 70-80%, 5-7 sets @7-8, 20 min
- 310x3@7,5
- 310x3@7.5
- 325x3@8
- 335x3@8
- 335x2@8
- 315x3@8 (22min)

1 count Pause Bench: 70-80%, 5-7 sets @7-8, 20 min
- 260x3@7
- 275x3@7.75
- 285x3@8
- 285x2@8
- 275x3@8
- 275x3@8 (23min)

Deadlift to Knee: 3-4x8 @8-9, 20 min
- 315x8@8
- 335x8@8.5
- 345x8@9 - PR (16min)

-Total Training Time: 92min
-2 sec Pause Squat: These are really hard as always, and i really need to get used to them again. But ok numbers.
-1 count Pause Bench: These were awsome, being back on these benches was really good. I hit some pretty decent numbers and looking for more next week.
-Deadlift to knee: Hit some good numbers today but were really tough on the hamstrings i hope that i can hit some good numbers on deadlift tomorrow.

Grant Gavran · Senior Member

Friday

Bench +180pp: 70-80%, 5-7 sets @7-8, 20 min
- 185x3@7.5
- 195x3@8
- 195x2@8
- 185x3@8
- 185x3@8
- 175x3@7 (20min)

Deadlift: 70-80%, 5-7 sets @7-8, 20 min
- 385x3@7.5
- 405x3@8
- 415x3@8
- 415x1@7.5
- 395x2@8
- 365x3@7 (21min)

Incline: 4-5x6 @8-9, 20 min
- 210x6@8
- 225x6@8.5
- 235x6@9 - PR
- 220x6@8.5 (18min)

-Total Training Time: 101min
-Bench +180pp: Decent numbers not much else to really say about these. They were low stress reps.
-Deadlift: I have hit these numbers on this sceme before. The form was really good today but i was a little worn out from the deadlifts to the knee so i am going to put those on tuesday and the chains of friday.
-Incline: Good numbers a 10 pound PR for me. Form was down pat and the shoulders really were not bothering me which is really good on this exercise.

Grant Gavran · Senior Member

Monday

Squat +5c (75 lbs): 75-85%, 4-6 sets @8-9, 20 min
- 315x3@8
- 340x3@8.5
- 355x3@9 - PR
- 345x2@9
- 325x3@9 (21min)

Bench +5c (75): 75-85%, 4-6 sets @8-9, 20 min
- 215x3@8.5
- 225x3@9
- 230x3@9 - PR
- 230x2@8.75
- 215x3@9 (21min)

Zercher Rack Squats: 4-5x4 @8-9, 20 min
- 265x4@8
- 275x4@8.75
- 280x4@9 - PR
- 265x4@8.5 (19min)

-Total Training Time: 99min
-Squat +5c (75): These were good, hit my goal today and it was alright a bit of a gut check but that is kinda why i figure out numbers that i need to hit. The reps looked fast but tough still. Its just draining at the top because its not band weight.
-Bench +5c (75): I have never hit these numbers before on this because it is so new. But thing about this, at the top this should be 305. I can almost do a triple with 305 just straight weight. Do my triceps just suck or what. I dont get it.
-Zercher Rack Squats. The first rep on these was the toughest, but they werent as bad of a gut check as i thought they would be today. I had to leave the gym and get some things done so my mind was elsewhere.