Reactive Training Systems

Mike Tuchscherer · Guru

RE: Grants Training Log

Grant Gavran · Senior Member

Wow thanks mike, could we really stop brining that up.

Mike Tuchscherer · Guru

I thought about it and decided to ignore your request. Thanks.

Grant Gavran · Senior Member

Thursday

12" Squat: 75-85%, 5-6 sets @8-9, 20 min
- 325x3@8
- 345x3@9
- 355x3@9
- 335x2@9
- 315x3@8.5 (27min)

Ply Press: 80-90%, 5-6 sets @8-9, 20 min
- 260x2@8
- 275x2@8.25
- 290x2@9 - PR
- 275x2@8.75
- 275x2@9 (26min)

Romanian DL: 4-5x4 @8-9, 20 min
- 345x4@8
- 365x4@8.5
- 380x4@9 - PR
- 355x4@8.5 (20min)

-Total Training Time: 115min
-12" Squat: This was awsome today. There were no PRs on this but if i could give myself a PR for form than it was awsome. My raw PR is 365x3@9 but they are always super ugly whenever i go that high. Round back squat goodmorning style crap. This was the first time that i have done a session and every squat was actually a good perfect upright squat. I need to keep this up cause im not going to be able to make as many gains with them using my back as i will doing them right. This gives me some confidence.
-Ply Press: I did well on this hit a couple pound PR getting up to 290x2@9. This was pretty good cause my raw bench was not making PRs the last couple weeks and so far this week i have two really good raw bench sessions. Good setups on these and i just need to remember to keep my back tight.
-Romanian DL: Another good deadlift session. Hit a few pound PR on the 380x4@9 which was good, i am getting closer to that 400 mark on these which is a pretty big step. I think these have been helping me a lot cause i can keep pretty good form which i wasnt able to do a long time ago. I only did 4 sets cause i wanna save my back for tomorrow.

Grant Gavran · Senior Member

Friday

Reverse Band Bench +p: 75-85%, 5-6 sets @8-9, 20 min
- 315x3@8
- 330x3@9
- 330x2@9
- 330x2@8.5
- 315x3@8.5 (22min)

Deadlift of 100lb plate: 75-85%, 5-6 sets @8-9, 20 min
- 365x3@8
- 405x3@9 - PR
- 405x1@8.5
- 405x1@9
- 365x2@8.5 (22min)

Inline (thumb from smooth): 4-5x4 @8-9, 20 min
- 200x4@8
- 220x4@8.75
- 230x4@9
- 215x4@9
- 200x4@9 (20min)

-Total Training Time: 120min
-Reverse Band Bench +p: Again these werent going very well, they havnt gone well in 4 weeks and i know its not because my triceps havnt gotten stronger cause all my other equipped number are up. I think either the bands stretched or they were uneven or something. Anyways i really dont have much to comment on besides the fact that these are done.
-Deadlift of 100lb plate: This was decent today. I hit a 15 lb PR by hitting 405x3@9. I did my first set and i knew that i wasnt going to have a lot of reps in me today so i just went for the PR on the second set. Other than that these were tough and i didnt have a lot of steam with which to do the rest of my sets.
-Inline (thumb from smooth): These werent great but were not piss poor like they were for the last couple weeks. I matched my PR so that was alright in my book. I messed some of the reps up real bad and my back was smoked so the arch wasnt helping much. Anyways i am going to be glad to be taking a break from these as well. Overall a really good week.

Grant Gavran · Senior Member

Monday

Meet Suit Squat +wraps: 75-85%, 5-6 sets @8-9, 20 min, GOAL: 460
- 415x1@8 - no wraps
- 440x3@8
- 465x3@9 - PR
- 415x1@8 - no wraps
- 435x3@8.5 (32min)

Competition Shirt Bench: 75-85%, 5-6 sets @8-9, 20 min
- 315x3@8 - 3 Board
- 315x3@8.5 - 2 Board
- 325x2@8.5 - 2 Board
- 325x2@9 - 1 Board
- 335x1@9 - 1 Board (35min)

Zercher Squats: 5-6x4 @8-9, 20 min
- 235x4@8
- 255x4@8.5
- 270x4@9 - PR
- 250x4@8.5
- 250x4@8 (22min)

-Total Training Time: 150min (most of was trying to get off gear and taking ****s)
-Meet Suit Squat: This was a good session even though i was sick and had a sore throat. The 465x3@9 tied my PR but these were all good on depth where the others werent so im counting this one. Anyways Jamaal said my form was looking really really good so im impressed with my squatting these past few weeks. If i can keep the good form for these next couple weeks i expect bigger gains. Anyways really happy with squatting, volume wasnt that great but i felt like **** and was moving pretty slow today.
-Competition Shirt Bench: I hate this stupid ass shirt. Takes foever to get off. I did hit the 1 board three times today but i wasnt feeling safe trying to touch my chest because i only had one spotter and he was also in a shirt. Hitting the 1 board was still pretty hard but i was better at it. The weights werent even very good for the shirt so we will see how this comes along. I dont know if i should do it agian next week, and maybe next year ill get a custom shirt that ever elusive size 39.
-Zercher Squats: This was good today. I hit a 5 lb PR and probably could have squeezed some more out on this if i felt better, but i didnt. These looked really good and they felt even better. Squats have been awsome recently with form and some PRs finally so the hard work is paying off. I think the SSB squats helped me a lot with my back position.

-- Edited by Grant Gavran at 22:13, 2008-05-19

Grant Gavran · Senior Member

Tuesday

Bench +3C (pinky on ring): 85-95%, 4-5 sets @8-9, 20 min
- 225x1@8
- 245x1@9
- 250x1@9 - PR
- 235x1@8.5
- 235x1@8.5 (20min)

Training Suit Deadlift +belt: 75-85%, 5-6 sets @8-9, 20 min, GOAL: 460
- 410x2@8
- 440x3@8
- 460x3@9 - PR
- 455x2@9
- 425x3@9 (27min)

2 Board Press +90mm: 75-85%, 5-6 sets @8-9, 20 min
- 225x3@8
- 235x3@9
- 240x3@9 - PR
- 225x3@8
- 235x3@9 (21min)

-Total Training Time: 111min
-Bench +3C (pinky on ring): These were ok today, besides the fact that i was still feeling sick as a dog when i went down to the pit today. Not much to report other than i hit a 5 lb PR on this movement which was really nice to see the progress. My chest was sore real bad so i prolly have a little more in the tank.
-Training Suit Deadlift +belt: Good stuff, i wasnt too confident but i came in and hit my goal which was awsome because its a 9 lb PR (used kilos last time i did this 4 weeks out from nationals). My hamstrings are way stronger this go around and i am really happy with how the deadlift has gone, i wonder how i could have done if i was healthy.
-2 Board Press +90mm: I hit a PR on this cause im not really sure what my old PR on these was. Ill try them again and see how they go. I really need to concentrate on getting some leg drive on these because on my first three sets i wasnt getting any help from my legs until jamaal said something.

Grant Gavran · Senior Member

Thursday

Squat +3C: 85-95%, 4-5 sets @8-9, 20 min
- 325x1@8
- 345x1@8.5
- 360x1@9 - PR
- 360x1@9
- 340x1@8 (22min)

Bench: 75-85%, 5-6 sets @8-9, 20 min
- 250x3@8
- 270x3@8.75
- 275x3@8.75
- 280x2@9
- 255x3@9 (23min)

SLDL off 100lb plate: 5-6x4 @8-9, 20 min
- 335x4@8
- 370x4@9 - PR
- 325x4@8
- 325x4@8
- 340x4@8.5 (21min)

-Total Training Time: 108min
-Squat +3C: Great stuff today. I hit a 5 lb PR but im almost sure that i have more left in the tank. The form was awsome and didnt look like goggins on the heavy weight. Even Jamaal was impressed today. I would have gone higher than 360 but i was close on depth so i came back and sank it the second time around. The last set was the easiest so i know im due for some really good squatting in the near future. I have gotten a lot better at handling these singles.
-Bench: Well this sucked. Everything on the bench flet flat today and i am not sure what the problem is. Im not too worried about it cause as of late my benches have been very hit and miss. We will see how this goes over the next couple weeks and see if i need to change anything.
-SLDL off 100lb plate: Not bad for the first week back doing these. I hit a PR which was nice but these were so hard and i remember why i always dread doing them. I kept the number of sets low because of the fact that i had to do some really heavy deadlifting tomorrow. I look for good things out of these in the future.

-- Edited by Grant Gavran at 21:43, 2008-06-05

-- Edited by Grant Gavran at 21:44, 2008-06-05

-- Edited by Grant Gavran at 21:46, 2008-06-05

Grant Gavran · Senior Member

Friday

Bench +90mm +3C: 85-95%, 4-5 sets @8-9, 20 min
- 185x1@9
- 200x1@9 - PR
- 190x1@9
- 185x1@8.5
- 195x1@9 (21min)

Deadlift of 45lb plate: 85-95%, 4-5 sets @8-9, 20 min
- 415x1@8
- 445x1@9
- 425x1@9
- 405x1@8
- 405x1@8.75 (20min)

Military Press: 5-6x4 @8-9, 20 min
- 135x4@8
- 155x4@9 - PR
- 145x4@8.5
- 135x4@8
- 140x4@8 (20min)

-Total Training Time: 100min
-Bench +90mm +3C: These were ok and I hit a small PR today which was nice, but i wasnt getting alot of leg drive on my reps until the last 2 reps and the third reps was really really ugly so whatever ill take the imporvement at the end.
-Deadlift of 45lb plate: This was decent today. It was a total bitch trying to get these to crack off the ground but my form was pretty good so i was happy with that. It wasnt a PR cause it was at a 9 but the numbers that i was hitting today were decent.
-Military Press: These were ok and I hit a small PR on them but they are gonna take a little getting used to. Not much else.

Mike Tuchscherer · Guru

Ya know, that's not bad at all. It seems like Friday was a little lackluster due to the rest of your training week (which was pretty awesome). I'd take it.

Grant Gavran · Senior Member

Monday

Meet Suit Squat +wraps: 85-95%, 4-5 sets @8-9, 20 min, GOAL: 517
- 460x1@8
- 485x1@8.75
- 510x1@9 - black wraps - PR
- 475x1@9 - black wraps (45min)

Meet Shirt Bench: 85-95%, 4-5 sets @8-9, 20 min
- 310x1@8
- 325x1@9
- 330x1@9
- 315x1@8 (30min)

Zercher Squats: 4-5x6 @8-9, 20 min
- 225x6@8
- 255x6@9 - PR
- 225x6@8
- 225x6@8.5 (18min)

-Total Training Time: 155min
-Meet Suit Squat: This was really good for me. I didnt get in my competition suit cause it stretched a little after nationals so im saving it for the meet. I wont use the black wraps again till the meet either. Depth was good on all reps for this and i was really pleased with how all the reps went on these. I feel that with the other suit and with a fresh underwood wrapping my knees i should be able to hit my goals. I think i am going to go something like 474, 502 or 507, 518-529 depending on how i feel meet day. I am just going into this meet with the attitude of having a good meet and hitting all my reps, i really dont want to leave anything out there like i did last time.
-Meet Shirt Bench: I decided that i will use the same shirt i did at the last meet to this meet. I felt like crap when it came to benching. I was extra tired because of being sick but it simulated the meet better than i ever have before. I had hit 340x1@9 but not after squatting. I started off rocky but it got on track during the 330 set and my problem was i was not decending quick enough. Good thing i got it figured out. I am going to do something like this 309-314, 325-331, 342-347. Ill see how next week goes but i think all of these reps are hitable.
-Zercher Squats: This was good today. I hit a 5 lb PR but i felt like total crap and couldnt hear out of my left ear. I had to hurry to get to dinner with my family, but these were super taxing and my legs felt like jello after getting up to those heavy reps on squat already. All in all a pretty good day for me.

Grant Gavran · Senior Member

Tuesday

Bench +3C (pinky on ring): 75-85%, 5-6 sets @8-9, 20 min
- 210x3@9
- 220x3@9
- 205x3@9
- 205x3@8
- 205x3@8.5 (20min)

Competition Suit Deadlift +belt: 85-95%, 4-5 sets @8-9, 20 min, GOAL: 517
- 465x1@8
- 495x1@9
- 510x1@9 - powder
- 475x1@9 (20min)

2 Board Press +90mm: 70-80%, 4-5 sets @8-9, 20 min
- 205x4@8
- 230x4@9 - PR
- 215x4@8.75
- 205x4@8.5 (21min)

-Total Training Time: 115min
-Bench +3C (pinky on ring): These were not great today. 5 lbs under my PR and i dont really know what happened on these today. Again i was sick as a dog so that really doesnt help out my lifting. And being up at 2 parades and giving my family the academy tour for 5 hours before working out today didnt help at all.
-Competition Suit Deadlift +belt: This was ok, i hit a solid number in 510 and i think it was a 9 maybe a little harder but i was gased from being sick and walking around all day, it took it out of me. Also i couldnt sit down without my legs giving out cause they were so sore and i could barely get down to pick up the bar. Im thinking my attempts should be around 463, 502, 524-535 depeding on feel.
-2 Board Press +90mm: These were ok today, hit a 5 lb PR so i was forcing that progress. I really didnt have my head much into the workout because of commissioning tonight and graduation tomorrow. It is gonna be nice not working out tomorrow and spending it with my family. Mike ask my why barry didnt make it out to his buddys wedding and my commissioning.

Grant Gavran · Senior Member

Thursday

Squat +3C: 80-90%, 5-6 sets @8-9, 20 min
- 315x2@8
- 335x2@8.5
- 350x2@9 - PR
- 350x1@9
- 325x2@89 (23min)

Bench: 85-95%, 4-5 sets @8-9, 20 min
- 280x1@8
- 295x1@8.75
- 305x1@9.25
- 285x1@8 (20min)

SLDL off 100lb plate: 3-4x8 @8-9, 20 min
- 295x8@8
- 310x8@9 - PR
- 285x8@8 (19min)

-Total Training Time: 101min
-Squat +3C: Great stuff today. It was really really good on the form except for the 350 single. I made great strides and i think that it was because my form was better and i was using the right muscles
-Bench: Had to hurry through this but they were ok reps. I did this 305 by 1 at a 9 before but it was not too bad.
-SLDL off 100lb plate: 10 lb PR but these hurt my lungs and i dont really remember much from this session cause it was a few days ago.

-- Edited by Grant Gavran at 21:44, 2008-06-05

Grant Gavran · Senior Member

Saturday

Bench +90mm: 75-85%, 5-6 sets @8-9, 20 min
- 205x3@8
- 225x3@9
- 230x3@9 - PR
- 215x3@8
- 225x3@9 (20min)

Deadlift of 45lb plate: 75-85%, 5-6 sets @8-9, 20 min
- 365x3@8
- 400x3@9 - PR
- 400x1@8
- 400x1@8
- 365x3@8 (20min)

Military Press: 4-5x6 @8-9, 20 min
- 125x6@8
- 135x6@8.5
- 145x6@9
- 125x6@8.5 (18min)

-Total Training Time: 96min
-Bench +90mm: These were ok but it was at a new gym and it was really hot so the bar was slipping out of my hands and it threw everything off. I need to find some chalk in a hurry. We had to work out today cause we were traveling yesterday. The benches are really low and its hard to set up and get the bar out of these racks, but it will have to do. Anyways it was a 5 lb PR but if everything would have went right i think i could have gotten more.
- Deadlift off 45 lb plate: These were pretty good i was able to hit a nice little PR on these as well. Form seemed spot on besides the fact that the bar was getting out in front of me a little bit which was throwing things off, but i know how to correct it. I went easy on these so i could save it for monday.
-Military Press: These were hard today, and i wasnt too pleased with how they went. My bench is pretty stagnant lately and i need to hit more sets quicker like i was doing before, that will start next week when i start getting some time in my busy day.

Grant Gavran · Senior Member

Monday

Meet Suit Squat +wraps: 75-85%, 5-6 sets @8-9, 20 min, GOAL: 467.5
- 415x2@8 - no wraps
- 445x3@8
- 470x3@9 - PR
- 455x2@9
- 415x2@8.5 - no wraps (45min)

Meet Shirt Bench: 75-85%, 5-6 sets @8-9, 20 min
- 295x3@8.5
- 310x3@9
- 310x1@8
- 310x1@8
- 310x2@9 (30min)

Zercher Squats: 5-6x4 @8-9, 20 min
- 245x4@8
- 275x4@9 - PR
- 255x4@8.75
- 245x4@8
- 255x4@8 (22min)

-Total Training Time: long
-Meet Suit Squat: Really good stuff today I hit my goal and set a 5 lb PR so i was very very happy. Squat is going real well. I was close on the depth on some of them so i just need someone calling me (underwood) to make it totally sure. I am going to open with 474 again so i have no doubt i can sink it and make it a nice easy opener in my competition suit. The only downside was time and it was cause me and jamaal had to share the one rack that they have in the gym, but good stuff.
-Meet Shirt Bench: This was not the greatest today. I was so smoked after squats and no rest plus im reallyu stuffed up and congested so i want to get that taken care of before the meet. The benches at home suck they are lower than competition and have standard heights which are to low for me and its almost impossible to get set up with out chalk (we have none). At least i will have better conditions at the meet. I still plan on opening with about 314 at the meet.
-Zercher Squats: Good stuff today i was getting stronger on these as the number of sets went on. Hit a 5 lb PR from two weeks ago so that was a nice boost of confidence. Not a bad start to the week.