Reactive Training Systems

Grant Gavran · Senior Member

Grants Training Log

Grant Gavran · Senior Member

Friday

Medium Grip Pause Bench: 75-85%, 6-7 sets @8-9, 25 min
- 265x3@8
- 280x3@8.75
- 290x3@9
- 290x2@8.75
- 275x3@9
- 265x3@8.5 (25min)

Deadlift off 45 lb Plate: 75-85%, 6-7 sets @8-9, 25 min
- 380x3@8.5
- 405x3@8.75
- 405x2@8.5
- 405x2@9
- 405x1@8.5
- 405x3@9 (25min)

Close Grip 3 Board Press +5c: 5-7x5 @8-9, 25 min
- 200x5@8
- 220x5@9
- 225x5@9 - PR
- 205x5@8.5
- 215x5@9
- 200x5@8.25 (25min)

-Total Training Time: 115min
-Medium Grip Pause Bench: My shoulders were smoked this afternood going into this. I hit numbers that i have hit before, but it wasnt that terrible. My body was just totally kind of beat up by the time Friday came around so it is going to be good to get a break.
-Deadlift off 45lb Plate: These were awful my back was cashed out from the romanians and from setting up from that stupid wing dining out. I just did a lot of technique work at 405 to keep my form up. I didnt want to push it any heavier cause it wasnt feeling very good. These are going to go on tuesday because i need my back for bottom end deadlift work.
-Close Grip 3 Board Press +5c: I started not being tired right around this time of the workout which suck because it was too little too late. Good numbers for me here cause i have never done this one before.

Grant Gavran · Senior Member

Monday

Squat: 75-85%, 4-6 sets @8-9, 20 min
- 340x3@8
- 365x3@8.25
- 385x3@9
- 385x2@9
- 365x3@8.5 (20min)

Bench: 75-85%, 4-6 sets @8-9, 20 min
- 270x3@8
- 290x3@8.25
- 305x3@9 - PR
- 305x2@8.5
- 290x3@8.5 (20min)

Zercher Rack Squats: 4-5x5 @8-9, 20 min
- 245x5@8
- 265x5@8.25
- 280x5@9 - PR
- 265x5@8.5 (20min)

-Total Training Time: 88min
-Squat: The form on these was better than it has been in a while. I was feeling like garbage today so i just went to tie my PR and it happened with a lot better form i might add. I will be looking for big numbers next week on my raw squat.
-Bench: Wow the bench numbers are flying up for me. I remember last year when i was at the academy i dont even think i could bench 305 for a single. Or maybe it would have been a single at a 9-10. But today the reps were no big deal at all. Very good because for the longest time i had a very very slow moving bench.
-Zercher Rack Squats: Another 10 lb PR. These are very tough on the abs when you are trying to stay tight the whole time when the bar is sitting down on the pins of the rack. Feeling a little gassed on these.

Grant Gavran · Senior Member

Tuesday

Close Grip Bench +5c: 80-90%, 5-6 sets @8-9, 20 min
- 230x2@8.75
- 230x2@8.25
- 245x2@9.25
- 245x2@9.25
- 240x2@9 - PR
- 225x2@8 (20min)

Deadlift off 45lb plate: 80-90%, 5-6 sets @8-9, 20 min
- 400x2@8
- 430x2@8.5
- 450x2@9 - PR
- 450x1@9
- 425x2@8.5 (20min)

Seated Behind the Neck Press: 4-5x5 @8-9, 20 min
- 130x5@8
- 140x5@8.5
- 150x5@9 - PR
- 140x5@8.5
- 145x5@9 (20min)

-Total Training Time: 98min
-Close Grip Bench +5c: Oh boy feeling like crap today. Had a fever last night and was really stuffed up. Anyways my attitude wasnt that great today but not bad. I really wasnt getting it on bench, i have never done these for 2 so it was a PR, but i did 235x3@9 last week. I may have been a little generous with the the RPE but i think it was about right. I could have given my 245s a 9 but my but kept barely hovering off the bench.
-Deadlift off 45lb plate: I actually did feel good deadlifting today. This was a 5 lb PR and i am really starting to get some good form on these. The top weight sets were just alright but some of my work sets were awsome. Imagine if i was healthy.
-Seated Behind the Neck Press: Not much to report here but it was a PR. I have been hitting good numbers for the past week but i havnt had a workout that my body has been feeling good for since last tuesday.

Grant Gavran · Senior Member

Recovery: 2 sets
Weighted V-ups (superset): 25x10 25x12 25x12
Weighted Bridges 45lbs (superset): 40sec 40sec 40sec
Olyptical: 21mins, weight loss
Stretching

-- Edited by Grant Gavran on Thursday 30th of April 2009 01:30:23 AM

-- Edited by Grant Gavran on Thursday 30th of April 2009 01:31:03 AM

Mike Tuchscherer · Guru

What's your new job? Where are you going? I don't think you ever told me.

Grant Gavran · Senior Member

Hey mike i will be an intel officer and i leave for goodfellow afb in early june. My school is supposed to start May 2010 so that means another year of casual. By the time all this is done ill have like 2.5 years of the air force left. Yeah i move from hanging out with folks on the team such as Barry and Tobias to being stationed with Dirty Dave.

Nick U · Senior Member

you sure do have a rough life......

Grant Gavran · Senior Member

Nick isnt my air force career everything i always hoped it would be.

Nick U · Senior Member

LOL it seems that way, what happened to your life goal of being a stay at home dad/powerlifter

Mike Tuchscherer · Guru

He can't find a chick that's shady enough to be around him after 5PM. Don't worry though, Dirty Dave will find him somebody.

Grant Gavran · Senior Member

Mike this is absolutely true, girls hate me. Dont think that i have forgotten about the goal though, these things take time.

Nick U · Senior Member

yeah it'll happen, probably on the same day that I develop massive quads

Grant Gavran · Senior Member

Thursday

Squat +5c: 80-90%, 5-6 sets @8-9, 20 min
- 345x2@8
- 365x2@8.5
- 380x2@9ish
- 380x2@9 - PR
- 365x2@8.75
- 355x2@8.5 (21min)

Bench +180pp: 75-85%, 4-6 sets @8-9, 20 min
- 195x3@8
- 205x3@8.5
- 215x3@9
- 215x3@9
- 200x3@8 (21min)

Romanian DL: 4-5x6 @8-9, 20 min
- 320x6@8
- 350x6@8
- 370x6@9 - PR
- 355x6@8.5 (20min)

-Total Training Time: 87min
-Squat +5c: These were good hit a PR which was nice, although it was on my second attepmt of the weight. Overall not much else to report, my chain numbers have been getting a lot better.
-Bench +180pp: These were ok, same numbers as i got last week because both were 75-85% work. I finally got a great setup and that is something i always need to concentrate on.
-Romanian DL: These felt really awsome. Great numbers and the weights were all moving pretty well and form was keeping up.

Grant Gavran · Senior Member

Friday

Medium Grip Pause Bench: 80-90%, 5-6 sets @8-9, 20 min
- 280x2@8
- 295x2@8.5
- 305x2@9
- 305x2@9
- 305x2@9
- 285x2@9 (21min)

Deadlift +5c: 75-85%, 4-6 sets @8-9, 20 min
- 340x3@8
- 365x3@8.5
- 385x3@9 - PR
- 385x2@9
- 355x3@8.25 (20min)

Close Grip 3 Board Press +5c: 4-5x6 @8-9, 20 min
- 190x6@8.25
- 205x6@8.75
- 210x6@9 - PR
- 195x6@8.25 (20min)

-Total Training Time: 105min
-Medium Grip Pause Bench: These were going good this was a tie of my previous best but i was pausing a lot longer and i was really trying to work on my form the whole time. Sometimes i would get a really good set up and other times i wouldnt. But did some good work at 305.
-Deadlift +5c: These went really well, really good numbers and i was keeping my form pretty spot on the whole time. My back is starting to stay in really good positions on the deadlifts. Also i was able to keep the bar close to my shins which i have never been able to do. I needed to get better at that.
-Close Grip 3 Board Press +5c: Oh man my triceps were smoked going into this. I decided not to go all out but my triceps were ready to poop out at any moment.