Reactive Training Systems

Grant Gavran · Senior Member

RE: Grants Training Log

Grant Gavran · Senior Member

Saturday

Running: Just over a mile in around 8 minutes

Grant Gavran · Senior Member

Monday

Rack Squat: 85-95%, 4-6 sets @8-9, 20 min
- 355x1@8
- 375x1@8.5
- 390x1@9 - forgot to set the rack up just super low squat
- 390x1@9 - PR
- 390x1@9(25min)

Bench: 85-95%, 4-6 sets @8-9, 20 min
- 305x1@8
- 320x1@9
- 315x1@8.5
- 325x1@9.25
- 305x1@8.5(24min)

Olympic Squats: 4-5x4 @8-9, 20 min
- 300x4@8
- 320x4@8.5
- 330x4@9 - PR
- 305x4@8.5 (20min)

-Total Training Time: 120min
-Rack Squat: Great i hit numbers that i really wanted to hit. This was much better than last week. It took a little long. I was wrapping some knees and changin in and out of the rack with another guy. So thats why i forgot the pins on number 3. But still good squatting.
-Bench: Eww the weights just felt heavy and i was not getting set up right because the bar was too high on the benches. The 300x3@9 was a distant memory from today. I think the wrapping took a lot out of me.
-Olympic Squats: PR numbers today but i was really tired going into it. Back wasnt in the greatest shape and form wasnt as good as last week but it still wasnt that bad.

Grant Gavran · Senior Member

Tuesday

Close Grip Bench +90mm: 85-95%, 4-6 sets @8-9, 20 min
- 245x1@8
- 250x1@8
- 265x1@9 - PR
- 260x1@9
- 245x1@8 (20min)

Deadlift off 45lb plate: 85-95%, 4-6 sets @8-9, 20 min
- 415x1@8
- 440x1@8.5
- 455x1@9
- 435x1@8.75
- 435x1@9 (22min)

Seated Behind the Neck Press: 4-5x4 @8-9, 20 min
- 130x4@8
- 145x4@8.5
- 155x4@9 - PR
- 145x4@9
- 135x4@8 (20min)

-Total Training Time: 98min
-Close Grip Bench +90mm: This was ok, really wanted that 270 but i decided not to go for it just in case it was a little harder than a 9. Most of the reps felt really good so no worries.
-Deadlift off 45lb plate: I tied a PR here but that is good for me because my deadlift has been in the toilet. The reps werent terrible but it was one of those things where u have to sack up and do it. Form wasnt awsome but not bad. The first rep didnt feel so good so i just went for the tie here but ill kick it up a notch this week.
-Seated Behind the Neck Press: These were ok, decent numbers.

Grant Gavran · Senior Member

Wednesday

Weighted V-ups (superset): 20x14 20x15 20x14
Barbell Rollouts (superset): 10 10 10
Running: Over a half mile.

Grant Gavran · Senior Member

Thursday

Squat +270g: 85-95%, 4-6 sets @8-9, 20 min
- 320x1@8
- 340x1@8.5
- 355x1@9 - PR
- 345x1@9
- 325x1@8 (25min)

Bench +90mm +5c: 85-95%, 4-6 sets @8-9, 20 min
- 195x1@8
- 210x1@8.75
- 215x1@9 - PR
- 205x1@8.75
- 200x1@8.25(20min)

Rack Pulls (below knee): 4-5x4 @8-9, 20 min
- 380x4@8
- 395x4@8.75
- 405x4@9
- 410x4@9 (20min)

-Total Training Time: 106min
-Squat +270g: Really good I was able to keep them really tight which was lacking last week. Form was great i would like to do this well on this next week.
-Bench +90mm +5c: Great set ups and not much else to say really good numbers.
-Rack Pulls: I found out that i really need to work on my breathing on the deadlift and it worked. I was not getting nearly tight enough unlike i do on the squat. I was getting my breath at the top of the reps and it really worked.

Grant Gavran · Senior Member

Friday

Close Grip Bench: 85-95%, 4-6 sets @8-9, 20 min
- 290x1@8
- 305x1@8.75
- 315x1@9 - PR
- 320x1@9.5
- 295x1@8.25 (20min)

Deadlift +5c off 100lb plate: 85-95%, 4-6 sets @8-9, 20 min
- 350x1@8
- 370x1@8.5
- 385x1@9 - PR
- 385x1@9
- 365x1@8.25 (20min)

3 Board Press: 4-5x4 @8-9, 20 min
- 295x4@8
- 310x4@9
- 315x4@8.75
- 320x4@9 - PR (20min)

-Total Training Time: 105min
-Close Grip Bench: These were decent, got a 5 lb PR but 320 was just a tad too hard. This is getting very close to my regular bench which is strange.
-Deadlift +5c off 100lb plate: Breathing was awsome. I hit some huge new numbers and my back stayed straight i will try this tightness thing again on tuesday.
-3 Board Press: These were ok they actually got better as the sets went on so decent stuff.

Grant Gavran · Senior Member

Sunday

Rack Squat: 80-90%, 5-6 sets @8-9, 20 min
- 335x2@8
- 360x2@8.5
- 375x2@9 - PR
- 375x1@8.75
- 350x2@8.75 (20min)

Bench: 80-90%, 5-6 sets @8-9, 20 min
- 285x2@8
- 305x2@8.75
- 315x1@9.5 - slipping all over the place
- 295x2@8 - smoked it
- 310x2@9.5 - wtf (23min)

Olympic Squats: 4-5x6 @8-9, 20 min
- 260x6@8
- 280x6@8
- 300x6@9 - PR
- 275x6@8.25 (20min)

-Total Training Time: 103min
-Rack Squat: Great numbers again. This was some decent bottom end work which should help me for my raw squat coming up next week. Squats are going well as always.
-Bench: Terrible the bench was slippery and the floor was as slick as an ice rink. I was not able to get set up or footing of any kind. Plus its the old i cant get 315x2@9 milestone thats killing me. I am sure i could have done it back at laughlin. (I was at the air force academy base gym)
-Olympic Squats: Good stuff back was in a very good position. I kept the number of sets low today because tomorrow im not lifting but i do have to take the air force fitness test at 5000 ft altitude (crap).

-- Edited by Grant Gavran at 04:14, 2009-02-10

Grant Gavran · Senior Member

Monday

AFPFT
Pushups: 62
Sit-ups: 55
1.5 Mile Run: 13:48 (altitude and wind feels like needles in my lungs)

Maxed at all but that run, who cares about that anyways.

Grant Gavran · Senior Member

Tuesday

Close Grip Bench +90mm: 75-85%, 4-6 sets @8-9, 20 min
- 220x3@8.5
- 220x3@8
- 240x3@10
- 230x3@9
- 235x3@9.25 (20min)

Deadlift off 45lb plate: 80-90%, 5-6 sets @8-9, 20 min
- 400x2@8
- 430x2@9
- 440x2@9ish
- 440x1@8.75
- 405x2@8.5 (20min)

Seated Behind the Neck Press: 4-5x6 @8-9, 20 min
- 115x6@8
- 125x6@8.5
- 135x6@9 - PR
- 125x6@8.5
- 125x6@8 (20min)

-Total Training Time: 97min
-Close Grip Bench +90mm: This was aweful im now at ifs and the equipment is garbage but i have no alternative. I was very unstable on the bench and smoked from all the unit PT that we had to do. Which is gay. Anyways thats all over and done soon.
-Deadlift off 45lb plate: Read above and put it here. I was smoked but the numbers werent that far off. My form was pretty bad but what should go right for me.
-Seated Behind the Neck Press: Actually these were really good numbers 10lb PR. I guess i didnt smoke my shoulders yet.

Grant Gavran · Senior Member

Thursday

Squat +270g: 75-85%, 4-6 sets @8-9, 20 min
- 290x3@8
- 305x3@8.5
- 320x3@9 - PR (sloppy)
- 320x1@9
- 300x3@9 (22min)

Bench +90mm +5c: 80-90%, 5-6 sets @8-9, 20 min
- 185x2@8.5
- 185x2@9
- 185x1@8
- 185x2@8
- 195x2@9 - PR (sad) (22min)

RDL: 4-5x5 @8-9, 20 min
- 330x5@8
- 355x5@8
- 375x5@8.75
- 380x5@9 - PR (20min)

-Total Training Time: 105min
-Squat +270g: Not good form at all. Only got a couple hours of sleep and did a 6am lifting session today. Followed by a 12 hour day of ifs. I really willed this PR up shee freaking will power. I was unstable all day, but this is hopefully the last time i have to do a workout at 6am.
-Bench +90mm +5c: Sloppy again. I was getting horrible lift outs too. Nothing was going right but i finally got above the 185 which is a pretty sad feet.
-RDL: Had to substitute these for rack pulls today cause no rack. I actually hit a 5lb PR and my back was smoked. I know now that my back just gives out trying to get that bad boy off the floor. I suck at it.

Grant Gavran · Senior Member

Friday

Close Grip Bench: 75-85%, 4-6 sets @8-9, 20 min
- 260x3@8
- 275x3@8.75
- 285x3@9
- 285x2@8.5
- 265x3@8 (20min)

Deadlift +5c off 100lb plate: 75-85%, 4-6 sets @8-9, 20 min
- 315x3@8
- 335x3@8.5
- 350x3@9 - PR
- 350x2@9
- 325x3@8.75 (20min)

3 Board Press: 4-5x5 @8-9, 20 min
- 265x5@8
- 285x5@8.5
- 300x5@9 - PR
- 285x5@8.5
- 275x3@8 (20min)

-Total Training Time: 104min
-Close Grip Bench: Finally first ok bench day since i have been to ifs. Plus i got 8 hours of sleep which is a new thing. But I tied my PR which was all i was shooting for because of my previous lack luster bench performances these past couple days.
-Deadlift +5c off 100lb plate: This was actually really good with a smoked back. I was able to keep that back pretty straight and it was because it was not heavy off the floor. I need to know how to correct this dl problem. Actually a big PR i did 350x2@9, 2 weeks ago.
-3 Board Press: These were ok hit some decent numbers, but not much else to say.

Grant Gavran · Senior Member

Monday

Squat: 70-80%, 5-7 sets @7-8, 20 min
- 325x3@7
- 345x3@7.5
- 360x3@8
- 365x3@8
- 335x3@7.5
- 345x3@7.75 (22min)

1 count Pause Bench: 70-80%, 5-7 sets @7-8, 20 min
- 255x3@7
- 275x3@8
- 280x3@8
- 280x3@8.25
- 265x3@7.75
- 255x3@7 (20min)

High Bar Close Stance 2 sec Pause Squat: 4-5x6 @8-9, 20 min
- 240x6@8
- 255x6@9 - PR
- 245x6@8.5
- 245x6@9 (20min)

-Total Training Time: 110min
-Squat: The numbers werent bad but my comfort level under the weight was a little shaky today. I kept misgrooving and weights were feeling real heavy at the bottom but moving real quick at the top which isnt normal for me. Anyways i think in another week ill have the motion back down, i hope.
-1 count Pause Bench: These were ok, Just some average number that i have hit before. I think the altitude is taking a toll on my work capacity on all exercises because i was really getting tired out today.
-High Bar Close Stance 2 sec Pause Squat: 5 pound PR on this one and it actually felt good. The weights were tough as always and murder on the quads. My assistance work is really limited based on the equipment that they have at this gym.

Grant Gavran · Senior Member

I am back. I have been training for the past couple weeks but just havnt been able to post it.

Monday

Squat: 85-95%, 4-6 sets @8-9, 20 min
- 375x1@8
- 400x2@8.5
- 415x1@9 - PR
- 390x1@8.25
- 395x1@9 (20min)

1 count Pause Bench: 85-95%, 4-6 sets @8-9, 20 min
- 290x1@8
- 310x1@8.75
- 320x1@9 - dude touched it
- 300x1@8
- 315x1@9
- 320x1@9 (24min)

Zercher Squats: 4-5x4 @8-9, 20 min
- 260x4@8
- 280x4@8
- 300x4@9 - PR
- 285x4@8.5
- 275x4@8.5 (19min)

-Total Training Time: 110min
-Squat: The numbers were pretty good. This is a 5 lb PR plus i think i judged the RPE pretty well. I have a good feeling about that. I dont know if its a problem but i was moving very slow downward on this rep and it felt better on the way up. Maybe it was cause i was in more control of the weight.
-1 count Pause Bench: These were ok. The 320 is more than what i did in the meet, but it was my previous PR so a tie. But i did it twice cause my spotter touched it the first time. Guess he was scared i was gonna kill myself but the weight felt easy. I came back and got it again, all weights felt really light today. This is great cause my bench has been down for a bit.
-Zercher Squats: Good PR here and my form is so much better than it has been in the past. That and my elbows dont support the weight on my legs in the hold so i feel the strength so much more in my posterior chain.

Grant Gavran · Senior Member

Tuesday

Medium Grip Bench +5c: 85-95%, 4-6 sets @8-9, 20 min
- 235x1@8
- 250x1@8.5
- 260x1@9 - PR
- 250x1@8.5
- 255x1@9 (20min)

Deadlift: 85-95%, 4-6 sets @8-9, 20 min
- 435x1@8
- 460x1@8.25
- 480x1@9 - PR
- 465x1@8.25
- 455x1@9 (20min)

Close Grip Incline: 4-5x4 @8-9, 20 min
- 225x4@8
- 240x4@8.5
- 255x4@9 - PR
- 235x4@8
- 225x4@8 (20min)

-Total Training Time: 100min
-Medium Grip Bench +5c: Really good form was able to stay really tight on all of the benches that i have been able to do. The speed was there it was just real heavy towards the top of the bench as it should have been. PR and 2 lbs better than last week.
-Deadlift: These were awsome my form was actually really good for heavy singles with no belt. I have never gone this heavy without a belt before ever in my life. My previous best was 465x1@10 so this was really good for me and my self esteem. Hopefully the dl is up from 524 at the last meet.
-Close Grip Incline: These were good 5 lb PR and my shoulders were smoked so good stuff on these.