Reactive Training Systems

Grant Gavran · Senior Member

RE: Grants Training Log

Grant Gavran · Senior Member

Tuesday

Close Grip Bench +5c: 85-95%, 4-6 sets @8-9, 20 min
- 240x1@8
- 255x1@9
- 260x1@9 - PR
- 250x1@8.5
- 250x1@9 (20min)

Deadlift off 45lb plate: 85-95%, 4-6 sets @8-9, 20 min
- 425x1@8
- 450x1@8.5
- 470x1@9 - PR
- 455x1@8.75
- 430x1@8.25 (20min)

Seated Behind the Neck Press: 4-5x4 @8-9, 20 min
- 140x4@8
- 150x4@8.5
- 160x4@9 - PR
- 145x4@8.25
- 150x4@8.5 (20min)

-Total Training Time: 98min
-Close Grip Bench +5c: I was able to judge these a little better today than i was the past two weeks. My form was pretty spot on today and was getting some good arches. The weights still felt pretty tough at the top but that is to be expected.
-Deadlift off 45lb plate: This was a huge 15 pound PR for me on this exercise, and my form has come a long way. The hamstrings are working over time and its much harder at about knee level than at the top. The top is so easy now that i have the ability to keep my back straight on the bottom of the lift.
-Seated Behind the Neck Press: PR here not too terrible i just hate doing them on the stupid military press rack at the gym.

Grant Gavran · Senior Member

Wednesday

Recovery: 2 sets
Weighted Decline Situps 90lbs (superset): 10 10 10
Weighted V-ups (superset): 25x10 25x10 25x10
Olyptical: 20mins, weight loss
Stretching

Grant Gavran · Senior Member

Thursday

Squat +5c: 85-95%, 4-6 sets @8-9, 20 min
- 360x1@8
- 380x1@8.5
- 395x1@10
- 370x1@9
- 360x1@8.5 (20min)

Bench +180pp: 80-90%, 5-6 sets @8-9, 20 min
- 205x2@8
- 220x2@8.5
- 230x2@9 - PR
- 230x2@9.25
- 210x2@8
- 220x2@8.75 (21min)

Romanian DL: 4-5x4 @8-9, 20 min
- 355x4@8
- 385x4@8.25
- 405x4@9 - PR
- 375x4@8.5 (20min)

-Total Training Time: 103min
-Squat +5c: With me and this new form i had a harder time judging the chains squats. I thought 395 would go but hold crap that was hard. I have never been able to keep good form and grind through a squat at a 10 before this. I would just cave. This was tough, in a good way. Almost 400 though, i remember when i couldnt even do this with out chains. It wasnt long ago.
-Bench +180pp: These were ok had to really work at getting set up, but i did hit a 5 lb PR today. I didnt really get into my groove until the end of the work.
-Romanian DL: These were ok. 405 was a big PR, but my form wasnt that awsome on it because i had to worry about the bar slipping out of my hands. I have never had grip issues no matter how heavy the weight or how many reps i have had to pull, only on this.

-- Edited by Grant Gavran on Monday 11th of May 2009 05:55:44 PM

Grant Gavran · Senior Member

Friday

Medium Grip Pause Bench: 85-95%, 4-6 sets @8-9, 20 min
- 290x1@8
- 310x1@8.5
- 320x1@9
- 315x1@8.5
- 325x1@9 - butt up
- 325x1@9 - PR (24min)

Deadlift +5c: 80-90%, 5-6 sets @8-9, 20 min
- 370x2@8
- 395x2@8.75
- 410x2@9- PR
- 410x1@9
- 380x2@8.5 (21min)

Close Grip 3 Board Press +5c: 4-5x4 @8-9, 20 min
- 210x4@8
- 230x4@8.75
- 235x4@9 - PR
- 225x4@9
- 225x4@9 (20min)

-Total Training Time: 107min
-Medium Grip Pause Bench: These were really moving today. I was hitting some awsome numbers. 325 went twice and i didnt even count the first one cause oh my butt leaving the bench. So i came back and smoked it again. It was a good long 1 count pause too. Really trying to pay attention to my form on all of these. Cant wait to see what i can hit on a regular grip bench.
-Deadlift +5c: Oh boy back and hamstrings were smoked going into these so i was only able to push through 5 sets. I did hit a 5 lb PR in too weeks even when i was beat up so i was really happy with how it went. Overall form was really good, did a better job of keeping the bar close to me.
-Close Grip 3 Board Press +5c: Triceps were tired, but i still hit a PR. Punched out a good number of sets here, ready for the weekend.

Nick U · Senior Member

things are looking good Grant, nice job on that squat, that's a big one. Haven't seen any work in the gear in a while though, your gonna hit a peaking cycle here soon right? I'm anxious to see what kinda carry over you get

Grant Gavran · Senior Member

Monday

Squat +270g +5c: 70-80%, 5-7 sets @7-8, 20 min
- 230x3@7
- 245x3@7.5
- 260x3@8
- 265x3@8 - PR
- 245x3@7.5
- 235x3@7.5 (20min)

Reverse Band Bench +p +5c: 70-80%, 5-7 sets @7-8, 20 min
- 275x3@7.75
- 290x3@8 - PR
- 255x3@7
- 270x3@7.75
- 280x3@7.75
- 290x3@8
- 265x3@7.5 (20min)

Zercher Squats: 4-5x6 @8-9, 20 min
- 245x6@8
- 265x6@8.5
- 280x6@9 - PR
- 270x6@8.75 (20min)

-Total Training Time: 99min
-Squat +270g +5c: Whew the back was still cooked when i got under the bar today. I didnt expect that to happen. Otherwise these were great. Form was good, drop off sets were brutal. My old PR on this was 260x3@9 so i hit 5 lbs more and at an 8, that doesnt happen very often.
-Reverse Band Bench +p +5c: Well this was exactly what i was looking for. Some intense tricep work, and with no lift out it was an adventure. I was able to pump out a lot of sets here but there was a lot of nervous system work on these.
-Zercher Squats: Not bad here really had to work and the 5 lb PR was awsome especially after zercher rack squats last cycle.

-- Edited by Grant Gavran on Tuesday 26th of May 2009 05:13:25 AM

Grant Gavran · Senior Member

hey man im looking for a meet to do soon, but i cant find anything around here. Havnt been in gear for a while, i was looking to do another meet raw. Yeah the raw bug big me (especially cause im in training and no one is around ever to help me out in Del Rio). But the big boys play around in gear so ill be back.

Grant Gavran · Senior Member

Its been two weeks since i have posted but i have been taking care of a lot of moving stuff so posting has been tough.

Monday

Squat +270g +5c: 70-80%, 7-9 sets @7-8, 25 min
- 240x3@7
- 260x3@7.5
- 275x3@8
- 275x3@8
- 275x3@8
- 240x3@7
- 255x3@7.75
- 260x3@8 (25min)

Reverse Band Bench +p +5c: 70-80%, 7-9 sets @7-8, 25 min
- 260x3@7
- 275x3@7.75
- 290x3@8
- 295x3@8
- 275x3@7.25
- 275x3@7.25
- 285x3@7.75
- 285x3@8 (25min)

Zercher Squats: 5-7x5 @8-9, 25 min
- 265x5@8
- 285x5@8.75
- 300x5@9 - PR
- 270x5@8.25
- 280x5@8.5
- 290x5@9 (26min)

-Total Training Time: 112min
-Squat +270g +5c: Oh wow this got me working up a huge sweat. Felt like cardio today. I was keeping good form but then halfway through my back really wanted to start to crap out so lots of focus. I had to really work for it, but much better than my 80% work 2 weeks ago.
-Reverse Band Bench +p +5c: Again as with squats i had the movement down much better so the numbers were a lot better than week one of this block. Tough on the triceps.
-Zercher Squats: Oh gut check finally did the 5 with 300. Freaking brutal, all these sets and high stress work is killing me, gonna be freaking sore tomorrow. Just got to gut it out.

-- Edited by Grant Gavran on Tuesday 26th of May 2009 05:13:50 AM

-- Edited by Grant Gavran on Tuesday 26th of May 2009 05:16:03 AM

Grant Gavran · Senior Member

Tuesday

3sec ISO MIO Bench: 80-90%, 6-8 sets @8-9, 25 min
- 250x2@8
- 265x2@8.5
- 275x2@9 - PR
- 275x2@9
- 245x2@8
- 260x2@9
- 265x2@9 (25min)

Deadlift: 70-80%, 7-9 sets @7-8, 25 min
- 375x3@7
- 395x3@7.75
- 415x3@8
- 420x3@8
- 375x3@7.5
- 375x3@7.5
- 390x3@7.75
- 400x3@8 (27min)

3 Board Press +180pp: 5-7x4 @8-9, 25 min
- 200x4@8
- 210x4@8.75
- 220x4@8
- 225x4@9 - PR
- 205x4@8.5
- 215x4@8.75 (25min)

-Total Training Time: 112min
-3sec ISO MIO Bench: I had some really strict 3 second pauses i think i finally got it down. Numbers werent bad just nothing mind blowing. It was really tough holding it there as usual.
-Deadlift: When I do these with perfect form they are still harder than with a little jacked up form but whatever. This was a total gut check and i was dripping sweat at the end of the workout so that felt kinda good. But overall not bad.
-3 Board Press +180pp: A nice way to end the day, hitting all the numbers that i needed to on this exercise. Getting a lift out is crucial to my sucess on these because my triceps absolutely still suck. Im not sure i actually have any triceps.

Grant Gavran · Senior Member

Wednesday

Recovery: 2 sets
Straigt Leg Sit-ups (superset): 40x10 40x10 40x10
Weighted Ab Bridge 45 lbs (superset): 45sec 50sec 50sec
Olyptical: 20mins, weight loss
Stretching

-- Edited by Grant Gavran on Friday 29th of May 2009 01:56:51 AM

Grant Gavran · Senior Member

Thursday

2sec Pause Squat: 80-90%, 6-8 sets @8-9, 25 min
- 340x2@8
- 360x2@8.5
- 375x2@9
- 380x2@9 - PR
- 365x1@8.5
- 365x2@9
- 345x2@8 (25min)

Pause Bench: 70-80%, 7-9 sets @7-8, 25 min
- 255x3@7
- 275x3@7.5
- 285x3@8
- 285x3@8
- 285x3@8
- 270x3@7.75
- 270x3@7.5
- 270x3@7.25 (25min)

SLDL: 5-7x5 @8-9, 25 min
- 325x5@8
- 350x5@8.5
- 370x5@9 - PR
- 325x5@8
- 335x5@8.25
- 335x5@8.5 (27min)

-Total Training Time: 113min
-2sec Pause Squat: These were better than expected today. I hit the 380 pretty well. I need to stay just a tad more upright but overall it wasnt too bad. I was just dying after all my sets.
-Pause Bench: Wow smoked these today. 2 weeks ago i hit 285 for one sets at an 8 and this week i hit it 3 times which was awsome. I was getting better as the sets went on, i hope this means good things for my bench.
-SLDL: Oh brutal. I worked up to a PR set and then dropped it off real quick so i could save some in the tank for tomorrow. My upper back is really weak which sucks for holding the weight up and my this caused my triceps to be smoked from holding my body up. I my need some upper back work on assistance days.

Grant Gavran · Senior Member

Friday

Close Grip Bench +90mm +5c: 80-90%, 6-8 sets @8-9, 25 min
- 185x2@8
- 195x2@9
- 200x2@9 - PR
- 185x2@8
- 195x2@8.5
- 200x2@9.25
- 185x2@8.25 (25min)

Reverse Band Deadlift +p +5c: 80-90%, 6-8 sets @8-9, 25 min
- 440x2@8
- 470x2@8.75
- 485x2@9 - PR
- 485x1@9
- 435x2@8
- 450x2@8.5
- 460x2@9 (26min)

Incline: 5-7x4 @8-9, 25 min
- 230x4@8
- 245x4@8.5
- 260x4@9 - PR
- 235x4@8
- 245x4@8.5
- 250x4@9 (25min)

-Total Training Time: 112min
-Close Grip Bench +90mm +5c: These were not going as good as they have been. I know it was the high stress, just tearing me down. Blah. Anyways not terrible numbers just a little below what i wanted.
-Reverse Band Deadlift +p +5c: Read above. Same exact thing. My back was just killing me, it wasnt working at all.
-Incline: Decent numbers but honestly i was just about ready to get done.

-- Edited by Grant Gavran on Wednesday 3rd of June 2009 03:03:33 AM

Grant Gavran · Senior Member

Monday

Squat: 80-90%, 3-4 sets @8-9, 15 min
- 360x2@8
- 385x2@8.25
- 405x2@9 - PR
- 395x2@9 (15min)

3sec Pause Bench: 80-90%, 3-4 sets @8-9, 15 min
- 270x2@8
- 285x2@8.5
- 295x2@9
- 300x2@9 - PR (15min)

High Bar Close Stance 2sec Pause Squat: 3-4x5 @8-9, 15 min
- 240x5@8
- 260x5@8.5
- 275x5@9 - PR
- 255x5@8.25 (15min)

-Total Training Time: 78min
-Squat: Wow i was really really beat up and wanted to deload this week, but mike talked me into doing it so i was just sacked up and did it. Boy was i glad this was a great day for squats. 5 lb PR and finally some reps at 405.
-3sec Pause Bench: 300 was pretty good, and its a nice working weight for me now a days. All sets felt really good.
-High Bar Close Stance 2sec Pause Squat: The back was torched after these, but it was in a good way. The form was very very good, and an all around awsome day today.

Grant Gavran · Senior Member

Tuesday

Weight - 189 ohh no

Close Grip Bench +90mm: 75-85%, 3-4 sets @8-9, 15 min
- 225x3@8
- 245x3@9
- 250x3@9.5
- 240x3@9 (16min)

Deadlift off 100lb plate: 80-90%, 3-4 sets @8-9, 15 min
- 395x2@8
- 420x2@8.5
- 440x2@9 - PR
- 415x2@8.5 (17min)

Military Press: 3-4x5 @8-9, 15 min
- 145x5@8
- 155x5@8.75
- 165x5@9 - PR
- 150x5@8.5 (15min)

-Total Training Time: 80min
-Close Grip Bench +90mm: These were really sloppy until the last set. I was not getting set up right and was all over the place. I finally got it all together on the last set but that was a little too late. Tied my old PR though.
-Deadlift off 100lb plate: Back was wretched but i still hit some good numbers. The speed was good and the hamstring strength was there, but they were still in knots. I need to stretch and ice down more.
-Military Press: Wow i havnt hit good numbers on this in a long time. Im really happy with how these went. Great.
-Weight: I dont really have a stable place to live right now so im moving around a lot and i havnt been able to eat right. Even if i hover around this weight i think i can still get down to 181.8 but i would like to be around 187.