Reactive Training Systems

Grant Gavran · Senior Member

RE: Grants Training Log

Grant Gavran · Senior Member

Monday

2sec Pause Squat: 70-80%, 4-5 sets @8-9, 20 min
- 295x4@8.5
- 305x4@8.75
- 315x4@9 - PR
- 315x2@8
- 275x3@8 (22min)

2sec Iso Mio Bench: 70-80%, 4-5 sets @8-9, 20 min
- 225x4@8
- 240x4@9 - PR
- 240x3@9
- 225x4@9 (20min)

Lunges: 3-4x8 @8-9, 20 min
- 135x8@8
- 145x8@8.5 - PR
- 145x8@8.5 (20min)

-Total Training Time: 80min
-2sec Pause Squat: I threw this in here to work on my arch and my depth. I was able to keep these a lot more upright then i did last time i did these. My back was destroyed after holding this arch for 2 seconds 4 times and thats what i designed it for. However i am coming down crooked which killed me during the meet missing those squats on depth 2-1 and i really need to learn how to fix that. Squats got more problems then the middle east.
-2sec Iso Mio Bench: This was a good PR and im not really sure how this is gonna help my bench but i figure its worth a whirl to give it a try on this off season cycle. I just did 4 sets to save a little chest for tomorrow.
-Lunges: The numbers on the lunges were pretty decent for me today. The were pretty hard and i have no idea how to judge them on the RPE scale. I did have one problem with these lunges or split squats. Since i was not coming down even by back was getting a little twisted so next week im gonna put the bar in a different spot on my back.

Grant Gavran · Senior Member

Tuesday

Medium Grip Bench (pinky on ring) +180pp: 70-80%, 4-5 sets @8-9, 20 min
- 145x4@8
- 160x4@8.75
- 165x4@9 - PR
- 155x4@8
- 155x4@8.5 (22min)

Sumo Deadlift off 45lb plate: 70-80%, 4-5 sets @8-9, 20 min
- 315x4@8
- 335x4@8.5
- 345x4@9 - PR
- 315x4@8 (20min)

Seated Military Press: 4-5x6 @8-9, 20 min
- 135x6@8
- 160x6@8.5
- 165x6@9 - PR
- 150x6@8.5
- 150x6@8 (20min)

-Total Training Time: 90min
-Medium Grip Bench (pinky on ring) +180pp: I did really well on these. I think that it was about the same as i have done with my regular grip in the past. They were feeling really strong today but finding good spotters in the gym is impossible. Everyone wants to touch the bar no matter how good im doing and then i have a stern talking with them. Good thing no one screwed up my PR set.
-Sumo Deadlift off 45lb plate: This was a PR but it was really freaking hard. My legs were so sore from yesterday that it was really hard to get down to the bar. After i got into the swing of things it wasnt bad but i wasnt recovered at all from yesterday and it showed.
-Seated Military Press: The numbers on the were good, it was a 10 lb PR from not too long ago. I really dont have much else to say about these but it was a good number of sets and the weights were good.

Mike Tuchscherer · Guru

Still hitting a PR without being recovered is a good sign!

Grant Gavran · Senior Member

Wednesday

Recovery Squat: 45x2min
RDL: 45x2min
Goodmorning: 45x30secx2
Bench: 20x2min
Ext Shoulder Rotation: 15x8 20x8 20x8
Ab Crunch: 180x8 170x8 170x8
Stretch

Grant Gavran · Senior Member

Thursday

Front Squat: 70-80%, 4-5 sets @8-9, 20 min
- 215x4@8
- 230x4@9 - PR
- 225x3@8.5
- 225x2@8.5 - slid
- 225x2@9 - slid (22min)

Close Grip (thumb from smooth) 2 Board Press +90mm: 70-80%, 4-5 sets @8-9, 20 min
- 215x4@8
- 235x4@9 - PR
- 225x4@9
- 215x4@8
- 215x4@8.5 (23min)

Snatch Grip Deadlift off 45lb plate: 3-4x8 @8-9, 20 min
- 275x8@8
- 305x8@9 - PR
- 285x8@8.5 (17min)

-Total Training Time: 110min
-Front Squat: Getting the form down on these was really hard to begin with. Eventually i got it to just stay upright with a quick decent with lots of bounce out of the hole. The first 225 set was awsome. I would have done more reps on the next two set but the bar would slide off my shoulders. I was having a real hard time with that. I stuck with 225 because i need the practice at heavier weights. Ok PR
-Close Grip (thumb from smooth) 2 Board Press +90mm: This was a PR that i was really pleased with. I dont remember doing these before so i dont really have a PR. The number were really good though. Lots of volume and good weights. I just wish people would stop being dumbasses and stop trying to touch the weight. I met this eastern european guy who was the only good spotter in the joint. He was squatting today and his form was amazing and was killing me in the weight on the bar department too. Is it just me or do all eastern european guys know how to squat really well and the americans who come to regular gym suck at it.
-Snatch Grip Deadlift off 45lb plate: These were really tiring and i was ready to pass out after just 3 sets. I hit a 10 lb PR so that was really good. My partner wasnt there so i dont know how the form and stuff was but I imagine it was fine.

Grant Gavran · Senior Member

Friday

Incline (45-55 degrees): 70-80%, 4-5 sets @8-9, 20 min
- 225x4@8
- 235x4@8.75
- 240x4@9 - PR
- 225x4@9 (20min)

2 sec Iso Mio Deadlift (off floor): 70-80%, 4-5 sets @8-9, 20 min
- 315x4@8
- 340x4@9
- 350x4@9 - PR
- 325x4@8.5 (22min)

J.M. Press: 4-5x6 @8-9, 20 min
- 135x6@8
- 145x6@8
- 160x6@8
- 175x6@9 - PR
- 155x6@8.5 (21min)

-Total Training Time: 95min
-Incline (45-55 degrees): This incline was the only degree of incline that they had and it was not the normal degree that i usually use. I like using the regular grip on these because it is a lot more shoulders and i really need that. Anyways this was a good PR and the weights were pretty good so i was happy.
-2 sec Iso Mio Deadlift (off floor): This was a 15 pound PR so i was really really happy about it. On the PR set my hamstrings were shaking like i had parkinsins and that is how my body usually reacts when my hamstrings are really working hard. Holding that position was so hard but it helped a lot. I was able to hold my back in place so much better this time and that was good. I need to look into doing these more.
-J.M. Press: These were ok. It was a solid PR cause i never got this high before because of my elbows. My triceps were pretty smoked after doing these and I am still trying to get my form down. I was getting better at it sets 3 and 5 so there is still a learning curve i have to master.

Grant Gavran · Senior Member

Monday

2sec Pause Squat: 75-85%, 3-4 sets @8-9, 15 min
- 295x3@8
- 320x3@8.5
- 340x3@9 - PR
- 315x3@9 (18min)

2sec Iso Mio Bench: 75-85%, 3-4 sets @8-9, 15 min
- 230x3@8
- 245x3@9 - PR
- 245x2@9
- 225x3@8.5 (17min)

Lunges: 4-5x5 @8-9, 15 min
- 175x5@8.5
- 185x5@9
- 195x5@9 - PR
- 175x5@8 (21min)

Ab Ball Throws 20 degree decline
- 3x15

-Total Training Time: 81min
-2sec Pause Squat: Good stuff I was happy with the PR, dont have much to say this was over a week ago.
-2sec Iso Mio Bench: This was decent not a big PR.
-Lunges: These were ok and tough.

Grant Gavran · Senior Member

Tuesday

Close Grip 2 Board Press +90mm: 75-85%, 3-4 sets @8-9, 15 min
- 225x3@8.5
- 240x3@9 - PR
- 240x3@9
- 225x3@9 (16min)

Sumo Deadlift off 45lb plate: 75-85%, 3-4 sets @8-9, 15 min
- 335x3@8
- 355x3@8.25
- 370x3@9 - PR
- 350x3@9 (17min)

Seated Military Press: 4-5x5 @8-9, 15 min
- 150x5@8
- 160x5@8
- 175x5@9 - PR
- 160x5@9 (18min)

Olyptical
- 10 incline x20mins

-Total Training Time: 87min
-Close Grip 2 Board Press +90mm: I did ok with these i dont really remember but it wasnt a big PR.
-Sumo Deadlift off 45lb plate: These were awsome, this was a huge PR for me and the form was really good.
-Seated Military Press: Decent PR for the conditions.

Grant Gavran · Senior Member

Thursday

Front Squat: 75-85%, 3-4 sets @8-9, 15 min
- 225x3@8
- 245x3@9 - PR
- 245x2@9
- 225x3@8.5 (16min)

Medium Grip Bench (pinky on ring) +180pp: 75-85%, 3-4 sets @8-9, 15 min
- 160x3@8.5
- 170x3@9 - PR
- 170x3@9
- 155x3@8.5 (17min)

Snatch Grip Deadlift off 45lb plate: 3-4x6 @8-9, 15 min
- 295x6@8
- 325x6@9 - PR
- 305x6@8.5 (15min)

-Total Training Time: 97min
-Front Squat: Great PR because my form is getting really really good and i was getting the depth that i needed to get for these to be considered front squats. Much much better than they were the last two weeks. Cant wait to see how this goes next week.
-Medium Grip Bench (pinky on ring) +180pp: Small PR and im not really sure what else to say about this.
-Snatch Grip Deadlift off 45lb plate: When i am pulling conventional my knees are coming in more than they should and i have not idea what to do about it.

Grant Gavran · Senior Member

Friday

Incline (45-55 degrees): 75-85%, 3-4 sets @8-9, 15 min
- 230x3@9
- 230x3@8.75
- 230x3@9
- 230x3@9 (16min)

2 sec Iso Mio Deadlift (off floor): 75-85%, 3-4 sets @8-9, 15 min
- 335x3@8
- 375x3@9 - PR
- 375x2@9
- 375x2@9 (18min)

J.M. Press: 4-5x5 @8-9, 15 min
- 160x5@8
- 175x5@8.75
- 185x5@9 - PR
- 165x5@8.5 (18min)

-Total Training Time: 90min
-Incline (45-55 degrees): This was really hard and i dont think that it was the same incline that i was working with back at home.
-2 sec Iso Mio Deadlift (off floor): This was a big PR for me and the weight felt decent in my hands, i need to do more heavy sets to try and keep my back straight.
-J.M. Press: These were ok solid PR and i hope i am doing them right.

Grant Gavran · Senior Member

Monday

2sec Pause Squat: 70-80%, 5-7 sets @7-8, 20 min
- 285x3@7
- 305x3@7.75
- 325x3@8
- 330x3@8
- 315x3@8
- 295x3@7.5 (26min)

2sec Iso Mio Bench: 70-80%, 5-7 sets @7-8, 20 min
- 225x3@7.5
- 245x3@8 - PR
- 235x3@8
- 225x3@7.5
- 225x3@8
- 215x3@7.5 (22min)

Lunges: 4-5x6 @8-9, 20 min
- 165x6@8
- 180x6@9 - PR
- 155x6@8.5
- 160x6@8 (22min)

-Total Training Time: 90min
-2sec Pause Squat: Tons and tons of volume and i got 5 lbs higher than my personal goal for the day so i was very pleased with how this went. I am still coming up crooked which pissed me off and probably accounts for some of the red lights that i got.
-2sec Iso Mio Bench: This was a PR but it may have been a touch harder than than an 8 but i think i could have gotten 2 more reps. They were tough so whatever.
-Lunges: These were so freaking hard. It was a PR for sure but i am speaking one day in the future and my legs and glutes are on fire. I am pretty glad that i am done with these for a while.

Grant Gavran · Senior Member

Tuesday

Close Grip (thumb from smooth) 2 Board Press +90mm: 80-90%, 5-6 sets @8-9, 20 min
- 235x2@8.75
- 235x2@8
- 245x2@9
- 250x2@9 - PR
- 240x2@9
- 225x2@8 (21min)

Sumo Deadlift off 45lb plate: 70-80%, 5-7 sets @7-8, 20 min
- 315x3@7
- 335x3@7.5
- 350x3@8
- 340x3@8
- 320x3@7.5
- 315x3@7 (22min)

Seated Military Press: 5-7x4 @8-9, 20 min
- 160x4@8
- 175x4@8.5
- 180x4@9 - PR
- 170x4@9
- 160x4@8.5 (20min)

-Total Training Time: 110min
-Close Grip (thumb from smooth) 2 Board Press +90mm: These started out a little rough but ended up ok. I hit a small PR not really what i projected from the last two weeks but it was decent none the less. Triceps still need work.
-Sumo Deadlift off 45lb plate: This was a lot of volume but i was really happy with how the exercise went. The sumo is not bad but still not nearly as good as conventional. Overall still very good work.
-Seated Military Press: This was barely a PR so it was good for me. I only did 5 sets because i had to run out but this was good anyways cause i hit a good number of sets in the other two exercises so i made up for it.

Grant Gavran · Senior Member

Thursday

Front Squat: 80-90%, 5-6 sets @8-9, 20 min
- 235x2@8
- 250x2@9 - PR
- 260x1@10 - hit the pins
- 260x1@8.75 - slipped off crap
- 235x2@9 - slip, shut it down (25min)

Medium Grip Bench (pinky on ring) +180pp: 70-80%, 5-7 sets @8-9, 20 min
- 145x3@7
- 155x3@7.5
- 165x3@8
- 165x3@8
- 155x3@7.5
- 155x3@8 (21min)

Snatch Grip Deadlift off 45lb plate: 5-7x5 @8-9, 20 min
- 305x5@8
- 335x5@9 - PR
- 315x5@8
- 315x5@8.75
- 300x5@9 (25min)

-Total Training Time: 109min
-Front Squat: This was poor because it was back at my own gym with the really thick, fat bars that always keep falling off my shoulders. I was able to hit a very small PR but it was not a goal weight. I missed my goal weight by hitting the pins so i was very angry.
-Medium Grip Bench (pinky on ring) +180pp: No PR but i destroyed my goal weights and the sets and technique felt awsome. I was in the groove and getting some good leg drive.
-Snatch Grip Deadlift off 45lb plate: These were pretty good because i was able to keep my hips low in the movement and my back was straight but not really arched. Small PR.

Grant Gavran · Senior Member

Friday

Incline (45-55 degrees): 80-90%, 5-6 sets @8-9, 20 min
- 245x2@9
- 245x2@8
- 255x2@9
- 260x2@9 - PR
- 250x2@8.75
- 235x2@9 (23min)

2 sec Iso Mio Deadlift (off floor): 80-90%, 5-6 sets @8-9, 20 min
- 360x2@8
- 385x2@9
- 390x2@9 - PR
- 390x1@9
- 365x2@9 (25min)

J.M. Press: 5-7x4 @8-9, 20 min
- 170x4@8
- 190x4@9
- 195x4@9 - PR
- 185x4@8.5
- 185x4@8.5
- 175x4@8 (22min)

-Total Training Time: ?min
-Incline (45-55 degrees): I think this was a little less of a degree of incline than last week and i tried to base my goal off two weeks ago. My goals get harder to hit as the percentages go up. It was a PR for 2 but not the greatest.
-2 sec Iso Mio Deadlift (off floor): This was a small PR but a little behind my goal weight. The exercise was much harder at lower reps and my back hates me for this. I really need to get my legs more engaged in the deadlift.
-J.M. Press: These were ok solid PR and I think that i finally got them down pat.