Reactive Training Systems

You're always so diplomatic.

Monday

Squat: 75-85%, 4-6 sets @8-9, 20 min
- 345x3@8
- 370x3@8.25
- 390x3@9 - PR
- 375x3@9
- 355x3@8.25 (20min)

3sec Pause Bench: 75-85%, 4-6 sets @8-9, 20 min
- 255x3@8
- 270x3@8.5
- 280x3@9
- 285x3@9.25
- 270x3@8.75 (20min)

High Bar Close Stance 2sec Pause Squat: 4-5x6 @8-9, 20 min
- 230x6@8
- 250x6@8.75
- 260x6@9 - PR
- 245x6@9 (20min)

-Total Training Time: 78min
-Squat: Another great PR for me on squat and im getting excited about it.  Im thinking about doing a meet in August but it all depends on my intel start date.  The reps were all real smooth just need a little more upright but it was ok and im working on it.  My legs were smoked.
-3sec Pause Bench: Stupid benches are freaking screwing with me.  I tied my PR but i know i could have done more.
-High Bar Close Stance 2sec Pause Squat: The quads were freaking killing me on these already from the regular squat.  I hit a 5lb PR and the numbers that i wanted so good for squat.

Tuesday

Close Grip Bench +90mm: 70-80%, 5-7 sets @7-8, 20 min
- 210x3@7.75
- 220x3@7.75
- 230x3@8
- 230x3@8
- 215x3@7.75
- 210x3@7.5 (20min)

Deadlift off 100lb Plate: 70-80%, 5-7 sets @7-8, 20 min
- 350x3@7
- 380x3@7.75
- 400x3@8
- 385x3@7.75
- 385x3@8
- 365x3@7.25 (20min)

Military Press: 4-5x6 @8-9. 20 min
- 135x6@8
- 145x6@8.5
- 155x6@9 - PR
- 140x6@8.5
- 145x6@9 (20min)

-Total Training Time: 92min
-Close Grip Bench +90mm: I have brought my grip in a little bit on these to hit more triceps and i like it a lot.  Only had lift outs on the 230 sets, the others were all me.  I think I am also getting used to this new equipment that they have at golds gym.  I still really hate the bars.  They are much thicker and harder to grip.  They feel heavier to me but maybe its just the thickness.
-Deadlift off 100lb Plate: Awsome today hit my goals and they felt great.  Back was perfectly flat and there was speed to the bar.  I really need to constantly think explode off the ground because my bar speed has been very slow lately and deadlift has kinda been stalling.
-Military Press: Awsome hit a PR in two weeks cause the last time i did these x6 i was getting kicked out of the gym on base.  I had my focus today and hit the numbers that i needed.

Mike I am at Golds Gym in San Angelo.  It isnt that sweet but they put up with all my shenanigans and i have spilled chalk all over the floor a couple of times.  I try to clean up after myself but they have a cleaning lady.  Anyways everyone there still hates me but i can do what i want so thats cool.  Still a flacid environment.

Oh and i was hanging out with Dirty Dave two weeks ago.  He is getting married.

The fellas have been informed. I will let you know of details, but from what i can tell you based on the classiness of both individuals in this union that it will probably be a total mess.

Thursday

Squat +270g: 70-80%, 5-7 sets @7-8, 20 min
- 275x3@7
- 295x3@7.75
- 305x3@8
- 305x3@8
- 285x3@7.5
- 295x3@7.75 (20min)

Bench +90mm: 70-80%, 5-7 sets @7-8, 20 min
- 215x3@7
- 230x3@7.5
- 240x3@8
- 245x3@8
- 225x3@7.25
- 235x3@8 (20min)

Rack Pulls: 3-4x8 @8-9. 20 min
- 315x8@8
- 345x8@8.25
- 365x8@9 - PR
- 325x8@8 (20min)

-Total Training Time: 94min
-Squat +270g: These were ok, right where they should be.  I just wasnt getting the set ups that i wanted at the beginning and i really need to concentrate on form and the such with the squats.
-Bench +90mm: Alright hit some pretty good numbers.  No complaints.
-Rack Pulls: Nice PR these were suprisingly easy.  Im almost positive the first rep getting it out of the rack is the hardest rep.

-- Edited by Grant Gavran on Monday 29th of June 2009 11:24:44 PM

Peaking

Monday

Squat +belt: 75-85%, 6-7 sets @8-9, 25 min
- 375x3@8
- 400x3@8.75
- 410x3@9 - PR
- 410x1@9
- 395x2@8.5
- 375x3@8.25 (25min)

Pause Bench: 75-85%, 6-7 sets @8-9, 25 min
- 270x3@8
- 285x3@8.75 - wtf
- 290x3@9
- 295x3@9
- 275x3@8.25
- 285x3@9 (26min)

Zercher Squats: 5-7x5 @8-9. 25 min
- 270x5@8
- 290x5@8.75
- 305x5@9 - PR
- 275x5@8.25
- 285x5@9
- 290x5@10 - gassed (25min)

-Total Training Time: 118m
-Weight: 187.0, this will be the most i have ever had to cut even though its only like 5 lbs.  So i dont know when to loose it or how to do it in the best way.  I was just gonna do the overhydration thing the last week and then cut the water and eat low bile foods.  But i feel like there is something i could be doing now.  I will continue with my cardio twice a week.
-Squat +belt: This was a 10 lb PR from what i did right before last meet, and this is my first session in the belt.  I thought i would get more, but i was really sick this weekend and didnt get much sleep so i felt like a zombie today so i dont think that helped at all.  The belt felt wierd made me feel like i was using a lot more of my legs.  Hopefully i will get used to this thing.  It didnt really help me as much as i thought i would.  I have done 405x2@9 without the belt, so 5 more pounds and one more rep.  I also have a tendancy not to use my elbows but the brush against my legs when squatting cause they are so far forward so i can try and stay upright.  I have been watching videos and i have seen people do it and no one ever calls it, but im not sure what the rules say.  Also my walkout is very inefficient with this weight so its something i really need to work on, but i was sinking the weights today.  I was just super gassed when they were over. 
-Pause Bench: Wow not what i was expecting at all.  I wanted a PR but ended up with a tie.  After the 285 set i thought i wasnt going to make it to 295 but i started really worrying about my set up and really driving my legs into the ground, so 295 was possible.  Butt was barely on the bench for the last rep but the bench is a little lower than 42cm so i have that going for me which is nice.  I hit this 295 the week before my last raw meet and i left a good solid 17 lbs out there on the platform so even if i dont increase that much i just have to perform better to achieve my goal.  Oh the bar is really throwing me off as well because of how thick it is.  I dont think i can get my hands all the way around it.  Hopefully this is part of my problem.
-Zercher Squats: These were all over the place.  I ended up hitting decent numbers but i was so gassed at the end because of the belted squats taxing my cns with the heavier weight.  We will see what happens next.

-- Edited by Grant Gavran on Tuesday 30th of June 2009 12:05:47 AM