Reactive Training Systems

Grant Gavran · Senior Member

RE: 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

Thursday

Squat +5c: 75-85%, 6-7 sets @8-9, 25 min
- 325x3@8
- 345x3@8.5
- 360x3@9 - PR
- 360x2@9
- 335x3@8.75
- 320x3@8 (25min)

Bench +180pp: 75-85%, 6-7 sets @8-9, 25 min
- 190x3@8
- 205x3@8.75
- 215x3@9 - PR
- 215x3@9
- 215x2@9
- 200x3@8.75
- 195x3@9 (25min)

Romanian DL: 5-7x5 @8-9, 25 min
- 335x5@8
- 365x5@8.25
- 385x5@9 - PR
- 375x5@9
- 345x5@8 (25min)

-Total Training Time: 108min
-Squat +5c: These were ok, i had to help set up a stupid wing dining out all day so i was up working and my back was trobbing so no good for these. The numbers made it a 5 lb PR but the form left a little something to be desired.
-Bench +180pp: These were good another 5 lb PR that i have been needing to hit for a long time. I had some issues with my but places, and i noticed on the third rep it was barely hovering off the bench, but these are super low benches. Its something i need to work on.
-Romanian DL: I hit good numbers today and the form was pretty awsome. I was able to keep my back totally arched and hit a 5 lb PR. I also was so sore in the back of my shoulders from holding it up so nicely. I need to get stronger there perhaps.

-- Edited by Grant Gavran on Tuesday 28th of April 2009 05:47:24 PM

-- Edited by Grant Gavran on Tuesday 28th of April 2009 05:56:00 PM

-- Edited by Grant Gavran on Tuesday 5th of May 2009 03:06:13 AM

Grant Gavran · Senior Member

Wednesday

Recovery: 2 sets
Weighted Decline Situps 90lbs (superset): 11 11 11
Weighted Bridges 45lbs (superset): 40sec 40sec 40sec
Olyptical: 20mins, weight loss
Stretching

Grant Gavran · Senior Member

Tuesday

Close Grip Bench +5c: 75-85%, 6-7 sets @8-9, 25 min
- 220x3@8.75
- 230x3@8.75
- 235x3@9 - PR
- 225x3@9
- 215x3@8.25
- 215x3@8.5 (23min)

Deadlift +5c: 80-90%, 6-8 sets @8-9, 25 min
- 360x2@8
- 385x2@8.5
- 400x2@9
- 405x2@9 - PR
- 405x1@9
- 385x2@9
- 385x1@8.5 (25min)

Seated Behind the Neck Press: 5-7x6 @8-9, 25 min
- 125x6@8
- 140x6@9 - PR
- 130x6@8.5
- 125x6@8
- 135x6@9
- 125x6@8 (25min)

-Total Training Time: 117min
-Close Grip Bench +5c: These were pretty good, this was only 5 lbs off of my regular grip numbers that i hit a couple of weeks ago. I can tell that my bench has been going up pretty fast right now. However my peck started feeling wierd near the end of the sets so i shut it down.
-Deadlift +5c: Awsome, this was a 10 lb PR from just a few weeks ago and the weights felt very strong maybe even a little more for me. The form wasnt bad at all, very very excited about training right now.
-Seated Behind the Neck Press: Lots of sets here and the shoulders were torched afterwards. I managed a 5 lb PR on my second set, but i was smoked afterwards.

Grant Gavran · Senior Member

Monday

Squat: 80-90%, 6-8 sets @8-9, 25 min
- 355x2@8
- 375x2@8.5
- 395x2@9 - PR
- 395x1@9
- 365x2@8.5
- 375x2@9
- 375x2@9 (26min)

Bench: 80-90%, 6-8 sets @8-9, 25 min
- 280x2@8
- 300x2@8.25
- 315x2@9 - PR
- 320x2@9.25 - almost
- 305x2@9
- 295x2@8.75
- 290x2@8 (25min)

Zercher Rack Squats: 5-7x6 @8-9, 25 min
- 225x6@8
- 245x6@8.25
- 260x6@9 - PR
- 245x6@8.5
- 235x6@8 (26min)

-Total Training Time: 115min
-Squat: I was warming up and everything felt heavy to me. I had been walking around san antonio all weekend and standing around so i was probably a little bit tired. But i took it slow and managed hitting a 5 lb PR, even though it was nothing earth shattering. My squats were moving slow but i was able to stay up and keep very good form on almost all of my reps. Even though the reps look slow (unlike my benches) i feel like i could do a few more.
-Bench: Wow, this was great. It was only a 5 lb PR but i have been trying to do this weight for a while now and have always missed it. Now i have a better was of judging my benches and my rpes were a little low before. If i was doing the rpes like i did before 320 would have been a 9, but now i get two weeks before i get to take another shot at it. Im pumped.
-Zercher Rack Squats: These were great. I was tired but was able to put up some good numbers. My back had to work a lot on these but thats a good thing, a 10 lb PR.

Grant Gavran · Senior Member

Friday

Bench +5c +90mm: 75-85%, 4-6 sets @8-9, 20 min
- 170x3@8
- 190x3@9 - PR
- 185x3@9
- 185x3@9
- 175x3@8.5 (20min)

Reverse Band Deadlift +p: 75-85%, 4-6 sets @8-9, 20 min
- 455x3@8
- 485x3@8.5
- 510x3@9 - PR
- 510x1@8.5
- 470x3@8.75 (22min)

DB Military Press: 4-5x4 @8-9, 20 min
- 75sx4@8
- 80sx4@8
- 85sx4@9 - PR
- 85sx4@9
- 80sx4@8.75 (20min)

-Total Training Time: 102min
-Bench +5c +90mm: I had no one to lift out to me at the gym because it was completely empty so i just had to do it myself. I was fine though and i was still able to hit a 5 lb PR with no help on the lift out.
-Reverse Band Deadlift +p: These were not the best even with my 5 lb PR. I was able to keep my form picture perfect until the 510, where my back rounded a little bit but it wasnt anything ugly. Still working hard on it, the back gets tired easy.
-DB Military Press: Finally hit a PR on this and it was because of how i was able to bring my dumbells up to my shoulders. I just deadlifted both of them up and as i sat down i brought them up in one movement. That made the reps so much easier. Great week this week.

Grant Gavran · Senior Member

Thursday

2sec Pause Squat: 80-90%, 5-6 sets @8-9, 20 min
- 340x2@8.5
- 360x2@8.75
- 375x2@9
- 375x1@9
- 335x2@8.25
- 355x1@8.75 (20min)

3sec Pause Bench: 75-85%, 5-6 sets @8-9, 20 min
- 250x3@8
- 270x3@8.5
- 280x3@9 - PR
- 265x3@8.5
- 275x3@8.75 (20min)

Snatch Grip Deadlift off 45lb Plate: 4-5x5 @8-9, 20 min
- 315x5@8
- 340x5@8.5
- 355x5@9 - PR
- 325x5@8 (22min)

-Total Training Time: 99min
-2sec Pause Squat: Brutal as usual. This would tie my previous efforts but the form was much better. It takes so much more effort on my hip flexors to hold that upright position up, a position my body hates being in in the first place. So not a bad effort.
-3sec Pause Bench: This was good, i was up 5 lbs in two weeks which is good i have some solid numbers to judge progress on. Gotta keep it tight and stop touching my chest so high.
-Snatch Grip Deadlift off 45lb Plate: Wow i really didnt want to do these, i was so freaking tired when it came around to do these. But i pulled out a nice PR here.

Grant Gavran · Senior Member

Wednesday

Recovery: 2 sets
Weighted Decline Situps 90lbs (superset): 10 10 10
Weighted V-ups (superset): 25x9 25x8 25x8
Olyptical: 20mins, weight loss
Stretching

-- Edited by Grant Gavran on Thursday 16th of April 2009 03:12:04 PM

Grant Gavran · Senior Member

Tuesday

Close Grip Bench: 80-90%, 5-6 sets @8-9, 20 min
- 270x2@8
- 270x2@8
- 285x2@8.5
- 300x2@9 - PR
- 280x2@8.5
- 285x2@9 (21min)

Deadlift off 100lb plate: 75-85%, 4-6 sets @8-9, 20 min
- 375x3@8
- 400x3@8.5
- 420x3@9 - PR
- 420x2@9
- 400x3@9 (20min)

3 Board Press +5c: 4-5x5 @8-9, 20 min
- 215x5@8
- 230x5@8
- 245x5@9 - PR
- 235x5@9 (20min)

-Total Training Time: 97min
-Close Grip Bench: These were good, its been a long time since i set a PR on these and this was a solid 5 lb PR. I was able to find spots for my 2 heaviest sets, but other than those ones it was just me taking it out of the rack, so they were harder.
-Deadlift off 100lb plate: I was happy with my 5 lb PR in two weeks again. The form was spot on and i could feel the hamstrings shaking a bit when they got hard. My knees would come in a little bit so i need to work on that.
-3 Board Press +5c: Really good PR, above what i expected. The triceps were doing real well, form was good.

-- Edited by Grant Gavran on Tuesday 14th of April 2009 11:56:08 PM

Grant Gavran · Senior Member

Monday

Reverse Band Squat +p: 75-85%, 4-6 sets @8-9, 20 min
- 375x3@8
- 405x3@8.5
- 420x3@9
- 425x3@9 - PR
- 405x3@8.75 (20min)

Bench +5c: 75-85%, 4-6 sets @8-9, 20 min
- 215x3@8
- 230x3@8.5
- 240x3@9 - PR
- 240x3@9
- 225x3@8 (20min)

Olympic Squats: 4-5x4 @8-9, 20 min
- 300x4@8
- 320x4@8.5
- 335x4@9 - PR
- 305x4@8 (20min)

-Total Training Time: 90min
-Reverse Band Squat +p: Great stuff today. Only two weeks ago did i hit 415x3@9. This was a 10lb PR in two weeks which was really freaking good for me. Form was decent too.
-Bench +5c: 5 lb PR in 2 weeks again, which was awsome for me. I also was really able to set up well and my butt was able to stay on the bench instead of hovering. I just had to think about it.
-Olympic Squats: These were ok, a 5 lb PR but the top set was kind of sloppy which sucked but it still went up. My form needed a little help on this one but decent on the lower sets.

Grant Gavran · Senior Member

Friday

Bench +5c +90mm: 80-90%, 3-4 sets @8-9, 15 min
- 185x2@8
- 205x2@9 - PR
- 205x2@9
- 195x2@8.75 (15min)

Reverse Band Deadlift +p: 80-90%, 3-4 sets @8-9, 15 min
- 485x2@8
- 515x2@8.75
- 525x2@9 - PR
- 495x2@8.5 (15min)

DB Military Press: 3-4x5 @8-9, 20 min
- 70sx5@8
- 80sx5@8.75
- 70sx5@9
- 75sx5@8.5 (15min)

-Total Training Time: 82min
-Bench +5c +90mm: These were good, PR and good numbers. This was 2 weeks ago.
-Reverse Band Deadlift +p: These were good again, hit some good numbers. Form was decent.
-DB Military Press: This were tough once i get over 80 and i cant get the dumbels up over my shoulders, thats the only reason i hate these.

NEXT WEEK

I did the same exercises but it was all 70-80% work on a medium stress week. I really worked on form. I just didnt get the time to log all my sessions, so i will start again with this week.

Grant Gavran · Senior Member

Thursday

2sec Pause Squat: 75-85%, 3-4 sets @8-9, 15 min
- 325x3@8.5
- 345x3@9
- 355x3@9
- 315x3@9 (17min)

3sec Pause Bench: 75-85%, 3-4 sets @8-9, 15 min
- 255x3@8
- 270x3@9
- 275x3@9 - PR
- 255x3@8.5 (16min)

Snatch Grip Deadlift off 45lb Plate: 3-4x6 @8-9, 15 min
- 290x6@8
- 315x6@8.5
- 335x6@9 - PR (15min)

-Total Training Time: 77min
-2sec Pause Squat: Freaking brutal, i have not done these for a little while so i was not used to them. The weights were a little low, but the form was better than it has ever been. My whole body was aching after these, but i really need that back upright on these, not a bad job of it today.
-3sec Pause Bench: These werent bad at all. A long pause but that is what i have programmed. I need to concentrate on keeping my arch all throughout the lift that was my only qualm, but good PR.
-Snatch Grip Deadlift off 45lb Plate: I wanted to do these to try and give my upper back some work to improve its position when pulling the weights off the floor. 10 lb PR here and the weights were moving real well too.

Grant Gavran · Senior Member

Wednesday

Recovery: 2 sets
Weighted Decline Situps 90lbs (superset): 9 10 11
Weighted V-ups (superset): 20x10 20x10 20x8
Olyptical: 18mins, weight loss
Stretching

-- Edited by Grant Gavran on Thursday 2nd of April 2009 04:00:58 AM

-- Edited by Grant Gavran on Thursday 2nd of April 2009 04:01:20 AM

Grant Gavran · Senior Member

Tuesday

Close Grip Bench: 75-85%, 3-4 sets @8-9, 15 min
- 260x3@8
- 275x3@8.75
- 285x3@9
- 275x3@9 (15min)

Deadlift off 100lb plate: 75-85%, 3-4 sets @8-9, 15 min
- 375x3@8
- 395x3@8.5
- 415x3@9 - PR
- 395x3@9 (15min)

3 Board Press +5c: 3-4x4 @8-9, 15 min
- 250x4@9 - PR
- 225x4@8
- 235x4@8.5
- 240x4@8.5 (15min)

-Total Training Time: 85min
-Close Grip Bench: These were ok, not much has changed since the last time that i have done them. I did a pretty good job of judging the RPEs today so I was happy that i did not try to push it.
-Deadlift off 100lb plate: These were pretty great form wise. I was really able to keep the back tight and i can tell this because the rep will be really easy to push the hips forward at the very top. 5 lb PR so this was great.
-3 Board Press +5c: This was the first time that i have ever done these. Felt really heavy at the top but it was tough. I messed up because i started doing these as 3s instead of 4s so i had to switch it. Haha but it was good.