Reactive Training Systems

Grant Gavran · Senior Member

RE: Grants Training Log

Grant Gavran · Senior Member

Wednesday

Recovery: 1 set
Weighted Decline Situps 45lbs (superset): 24 20 20
Weighted V-ups (superset): 20x12 20x10 20x8
Running: Half Mile (4mins just to break in my shoes)
Olyptical: 12 mins
Stretching

Abs were getting stronger, much better than last week. Good to get back into this.

Grant Gavran · Senior Member

Thursday

2 sec Pause Squat: 75-85%, 4-6 sets @8-9, 20 min
- 320x3@8
- 345x3@8.5
- 360x3@9 - PR
- 360x1@8.5
- 335x2@9 (21min)

1 count Pause Bench: 75-85%, 4-6 sets @8-9, 20 min
- 265x3@8
- 285x3@8.75
- 295x3@9
- 295x1@8
- 275x2@8 (20min)

Deadlift to Knee: 4-5x6 @8-9, 20 min
- 345x6@8
- 360x6@8.5
- 375x6@9 - PR
- 350x6@8.5 (20min)

-Total Training Time: 90min
-2 sec Pause Squat: Things in this world may change but one thing will stay constant. My squat will always move up and i dont know why. These were still very difficult but in a time when other movements stagger squat never does.
-1 count Pause Bench: My shoulders were destroyed going into this one and this is supposed to just be medium stress. Check the difficulty of 285 this week from last week (an 8). I was still able to tie my numbers with the 295 set and it was very good for the circumstances.
-Deadlift to knee: Form just couldnt hold up and it would hva consequences. On my deadlift assistance i need to worry soley about form and not chase any numbers. Brutal though.

-- Edited by Grant Gavran at 22:44, 2009-01-16

Grant Gavran · Senior Member

Friday

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

Deadlift +5c (75): 75-85%, 4-6 sets @8-9, 20 min
- 345x3@8.5
- 365x3@9 - Terrible PR
- 365x1@8.5
- 365x2@9
- 335x3@8.75 (21min)

Incline: 4-5x4 @8-9, 20 min
- 235x4@8
- 250x4@9
- 255x4@9 - PR
- 235x4@8.25 (20min)

-Total Training Time: 104min
-Bench +180pp: It was just like all my other bench movements. Not really recovered and i was able to tie my PRs. This time i did my top set twice which was a glimmer of hope.
-Deadlift +5c (75): Smoked this sucks. The deadlift to knee yesterday with bad form killed these. My back was unable to do anything. This was only 10lbs above my squat with chains. I think i will have to take my next week as a low stress week. I did 365x3@9 today and 360x3@8 last week. Garbage.
-Incline: These were actually pretty good. Decently pleased with the numbers, strange how this goes.

Grant Gavran · Senior Member

Monday

Squat +5c (75): 70-80%, 4-5 sets @7-8, 15 min
- 300x3@7
- 325x3@7.5
- 340x3@8
- 330x3@8
- 315x3@7.5 (16min)

Bench +5c (75): 70-80%, 4-5 sets @7-8, 15 min
- 200x3@7.5
- 215x3@8
- 225x3@8
- 225x3@8
- 205x3@7.5 (17min)

Zercher Rack Squats: 3-4x5 @8-9, 15 min
- 240x5@8
- 255x5@8.5
- 270x5@9 - PR (14min)

-Total Training Time: 90min
-Squat +5c (75): These were good. Much better than 2 weeks ago at these protocols. Speed was pretty good on all reps especially after a weekend in austin hanging out with Barry.
-Bench +5c (75): Finally these got better. Last week i hit 230x3@9 and today i did 5 pounds less at an 8 so i am pretty stoked. Hopefully this low stress week will help get my bench back on track because my chest and shoulders have been so sore for the past 4 weeks.
-Zercher Rack Squats: Really solid PR. I hit a lot of sets on my first squat exercise so i kept the assistance a little low to try and keep the low stress feel for this week.

Grant Gavran · Senior Member

Tuesday

Medium Grip Bench: 80-90%, 3-4 sets @8-9, 15 min
- 280x2@8
- 295x2@8.75
- 300x2@9
- 285x2@8.5 (15min)

Deadlift: 70-80%, 4-5 sets @7-8, 15 min
- 375x3@7
- 400x3@7.5
- 425x3@8.25
- 405x2@7.5
- 405x2@8 (17min)

3 Board Press +90mm: 3-4x4 @8-9, 15 min
- 240x4@8
- 260x4@9
- 265x4@9 (15min)

-Total Training Time: 95min
-Medium Grip Bench: Underachieving again. Not good numbers. There was just no strength there, but it was a spontaneous workout that had to take place in the morning for something that came up in the afternoon. I think i need some extra means of recovery.
-Deadlift: Meh this was ok the 400 felt pretty good but the 425 was just a little too hard, which kinda pissed me off. I guess its just one of those day. But i have been having these days way too often especially on squats and deadlifts.
-3 Board Press +90mm: Tied what i have hit before, but i just felt weak on these today. The 240 was really easy and then i put on an extra 20 pounds and smack the reps slow down way too much. I dont know whats going on.

Grant Gavran · Senior Member

Wednesday

Recovery: 1 set
Weighted Decline Situps 45lbs (superset): 26 24 21
Weighted V-ups (superset): 20x13 20x10 20x8
Olyptical: 22 mins
Stretching

Grant Gavran · Senior Member

Thursday

2 sec Pause Squat: 80-90%, 3-4 sets @8-9, 15 min
- 345x2@8
- 365x2@8.5
- 380x2@9 - PR
- 380x1@9 (15min)

1 count Pause Bench: 70-80%, 4-5 sets @7-8, 15 min
- 255x3@7
- 275x3@7.75
- 285x3@8
- 275x3@8
- 255x3@7 (17min)

Deadlift to Knee: 3-4x5 @8-9, 15 min
- 335x5@8
- 355x5@8.75
- 365x5@9 (15min)

-Total Training Time: 80min
-2 sec Pause Squat: Ok today i really wasnt mentally there but i put some good weight up. My top end set was good but my hip popped on the second rep so the form was a little off but not bad.
-1 count Pause Bench: These were ok, hit what i hit a couple weeks ago so no real movement up or down.
-Deadlift to knee: I decided to say screw the weight and just make sure my back was super arched on all reps. Cause the bad form killed my friday dl movement. This was awsome even though it was a little less weight. I should be good to go tomorrow. I should remember this for all dl assistance movements.

Grant Gavran · Senior Member

Friday

Bench +180pp: 80-90%, 3-4 sets @8-9, 15 min
- 200x2@8
- 215x2@8.5
- 225x2@9 - PR
- 210x3@9 (15min)

Deadlift +5c (75): 80-90%, 3-4 sets @8-9, 15 min
- 360x2@8
- 380x2@8.75
- 390x2@9 - PR
- 370x2@9 (15min)

Incline: 3-4x5 @8-9, 15 min
- 214x5@8
- 235x5@8.5
- 250x5@10 (13min)

-Total Training Time: 90min
-Bench +180pp: Yes finally a PR on a main bench movement this week. It has been a really long time which is great for me.
-Deadlift +5c (75): So much better than last week. I hit much better numbers than the 365x3@9 that i did last week.
-Incline: I guess i was just gassed, the 10 on the last set was very unexpected so i just shut it down.

Grant Gavran · Senior Member

Saturday

Running: Just over a mile in around 9 minutes.

- My back throbs when i run, it feels like that my back keeps getting hit with a hammer. People agree with me and others say that I have something wrong. I could have gotten my time much lower but my back was destroyed.

Grant Gavran · Senior Member

Monday

Rack Squat: 75-85%, 6-7 sets @8-9, 25 min
- 315x3@8
- 335x3@8.5
- 350x3@9 - a bit high, drop the pins down
- 335x3@9 - PR
- 335x3@9
- 315x3@8.5 (25min)

Bench: 75-85%, 6-7 sets @8-9, 25 min
- 270x3@8
- 290x3@8.75
- 300x3@9 - PR
- 300x2@9
- 280x3@8
- 290x3@9 (26min)

Olympic Squats: 5-7x5 @8-9, 25 min
- 265x5@8
- 285x5@8.5
- 300x5@8.75
- 310x5@9
- 290x5@8.5
- 275x5@8 (26min)

-Total Training Time: 105min
-Rack Squat: These were really tough. I think that i am going to go back to chain squats for a raw movement. I just think these were too tough for how little weight was on the bar. I guess i am just pretty bad at these, they were killer on my quads. I didnt want to do raw squat cause i was planning on doing them for 2 cycles in a row after this cycle.
-Bench: I was finally able to hit 300x3@9 which should have happened long ago but it must have been one of those mental roadblocks that i just couldnt get past until today. Hopefully the bench can just keep moving.
-Olympic Squats: I tied what i had done before but the form that i had today was worlds better than the last time. I got a good number of sets in today so good work.

Mike Tuchscherer · Guru

Maybe try Rack Squats with chains?

And the back-throb when running may be a running mechanics issue. Might want to look into that.

Grant Gavran · Senior Member

Tuesday

Close Grip Bench +90mm: 80-90%, 6-8 sets @8-9, 25 min
- 235x2@8.5
- 235x2@8.5
- 245x2@9
- 250x2@9
- 250x2@9
- 240x2@9
- 230x2@8.5 (27min)

Deadlift off 45lb plate: 75-85%, 6-7 sets @8-9, 25 min
- 380x3@8
- 410x3@9
- 410x1@8.5
- 410x1@9
- 385x2@8.75
- 385x2@9 (25min)

Seated Behind the Neck Press: 5-7x5 @8-9, 25 min
- 120x5@8
- 130x5@8.5
- 140x5@9 - PR
- 140x5@9
- 125x5@8
- 125x5@8 (22min)

-Total Training Time: 115min
-Close Grip Bench +90mm: Wasnt the greatest movement i have ever had not terrible though. 5 lbs under my PR but i did have a big day of benching on monday so i think that may have helped this out a little bit. Triceps were giving out quick.
-Deadlift off 45lb plate: These were terrible hit numbers that were no where close to what i usually do. I just couldnt get set up right and there was not drive in my hamstrings and my back was not helping me out at all. Overall it was a terrible day for the deadlift.
-Seated Behind the Neck Press: Suprisingly these went really well besides the fact that the mil press platform sucks and i kept hitting the pins. 10 lb PR which was a boost of confidence but not that much.

Grant Gavran · Senior Member

Wednesday

Recovery: 1 set
Weighted Decline Situps 90lbs (superset): 8 9 9
Barbell Rollouts (superset): 10 10 10
Running: Just over 5 mins, between .5 and 1 mile
Stretching

Helping out with the del rio high school powerlifting team tomorrow. They lift in the THSPA which is freaking huge so it will be good to see what these guys can do.

Grant Gavran · Senior Member

Thursday

Squat +270g: 80-90%, 6-8 sets @8-9, 25 min
- 305x2@8
- 325x2@9
- 325x1@9
- 315x2@9
- 315x2@9
- 315x2@9 (25min)

Bench +90mm +5c: 75-85%, 6-7 sets @8-9, 25 min
- 185x3@9 - PR
- 170x3@8
- 175x3@8.5
- 180x3@9
- 185x3@9
- 170x3@8.5 (25min)

Rack Pulls (below knee): 5-7x6 @8-9, 25 min
- 345x6@8
- 365x6@8.5
- 380x6@9 - PR
- 355x6@8.5
- 340x6@8.5 (25min)

-Total Training Time: 120min
-Squat +270g: I lifted with the high school team so we were in a new facility which may have contributed to my suckiness. I finally got all my equipment figured out at around set 4 which sucks. I think my abs werent doing so well because of all the ab work that i did yesterday. They werent really holding me up as well as they usually do. My PR for this is 335x2@9.
-Bench +90mm +5c: These were decent. I over estimated where i was at so i hit my PR on the first set. I droped down and the weights were pretty good. Set up had to be solid cause i was trying to teach the kids the arch and such. These kids have so much raw talent but no technique at all.
-Rack Pulls: My back was blasted going into these, and my hamstrings were not pulling their weight in this exercise. Its like they just didnt want to do this one. My back position was great for a solid 80% of the reps so that was ok. I had not done these by 6 before but i wanted some better numbers.