Reactive Training Systems

Grant Gavran · Senior Member

RE: Grants Training Log

Grant Gavran · Senior Member

Sunday

Squat +270g +140mm: 80-90%, 5-6 sets @8-9, 20 min
- 215x2@8
- 235x2@9 - PR
- 235x1@8.5
- 235x1@8
- 225x2@9
- 215x2@8.75 (21min)

Bench +90mm: 80-90%, 5-6 sets @8-9, 20 min
- 235x2@8
- 255x2@8.75
- 260x2@9.5 - guy screwed it up
- 250x2@8.5
- 260x2@9 - PR (22min)

Zercher Squats: 4-5x5 @8-9, 20 min
- 235x5@8
- 255x5@8.5
- 270x5@9 - PR
- 260x5@8.75 (18min)

-Total Training Time: 91min
-Squat +270g +140mm: Form was leaps and bounds over what i have looked like squatting in the past. Back is starting to get much more upright and the reps felt very good. I didnt have a spotter so i didnt get a second opinon. I had to train sunday cause i have to drive to del rio texas for af stuff. Anyways 3 lbs over my goal and a 10 lb PR from 2 weeks ago. BIG.
-Bench +90mm: This was ok, but not having my usual lift out guy made it pretty hard to find good help. My goal was 254 which i hit on my second set. I went for more but the guy gave me a terrible lift out and touched the bar on the last rep. I was irritated but i dropped some weight which was easy. I got a different guy to lift out and got my 260 PR. This was big for me. 10 lb PR in 2 weeks and 6 lbs from last weeks goal. Nice.
-Zercher Squats: These were decent I hit a 5 lb PR but i had to hurry to get the rest of my stuff together so i cut them a little short. How about this I am making some of the biggest gains right now especially on bench which never happens. Oh that and i am keeping a constant weight of 184 lbs.

Grant Gavran · Senior Member

Tuesday

Close Grip Bench (thumb from smooth): 80-90%, 5-6 sets @8-9, 20 min
- 260x2@8
- 275x2@8
- 290x2@9 - PR
- 280x2@8.5
- 285x2@8.75 (23min)

Deadlift off Box (3-4 inches prolly): 80-90%, 5-6 sets @8-9, 20 min
- 375x2@8
- 400x2@8
- 420x2@9 - PR
- 420x1@8.5
- 405x2@9 (21min)

Close Grip 3 Board Press (thumb from smooth): 70-80%, 4-5 sets @8-9, 20 min
- 250x4@8
- 270x4@8.5
- 280x4@9
- 270x4@9
- 260x4@8.5 (19min)

-Total Training Time: 92min
-Close Grip Bench (thumb from smooth): This was great today. I hit 6 lbs over my goal weight and it was a pretty huge PR for me. Only 5 lbs shy of my regular bench so hopefully ill get after it on thursday. I was doing pretty awsome on all of my sets today. Barry was impressed.
-Deadlift off Box: This was decent today I had some solid reps and some really bad reps. Especially the second rep of the 420 set. I was really trying to hit my reps solid today with good form and they were not the best today but not to terrible. Big PR, 15 lbs.
-Close Grip 3 Board Press (thumb from smooth): I hit my goal weight today but it was 5 lbs under my PR which i was not aware of before i did the set. All of these were good reps though. I was 4 lbs over 181 today.

Mike Tuchscherer · Guru

So is he still Starvin' Marvin?

Grant Gavran · Senior Member

yeah he is back to 240 though. He says he needs to get back into the basics because he has become something that he despised in the past. He even bought golf clubs.

Mike Tuchscherer · Guru

Maybe you can be a positive influence in his life. That would be a first for you.

Grant Gavran · Senior Member

yeah man he said i was a positive influence. imagine that he was depressed when he saw what kinda number me and tobias were putting up. oh and i also saw adipose nick driving back from pilot training today. im gonna call him up too. its just a regular party out here.

Mike Tuchscherer · Guru

Sounds like a ****show. I want no part of it. (kidding)

Maybe you can get the whole crew trained up for a meet. It'll be just like the old days.

Nick U · Senior Member

got a meet happening on the 11th? LOL seriously though, whatever meet you pick let me know I'd love to come down and lift with the crew again, probably just take it easy and lift raw but hell it'd be fun. Did you tell Barry I'm just about to out bench him? Remind him that he has 40lbs on me, and he's still about to get owned.

Grant Gavran · Senior Member

Dude im working on Barry and Hainsfurther, but they are both in pilot training so they bitch about how hard their life is. Yeah it prolly sucks but when i do it instead of getting smashed on the weekends ill train. Both need phone calls from you guys to give them a push. Barry is almost there but im pretty sure he is embarrassed of his lifting and is afraid to try again. He choose basketball over lifting today. We almost had him. That and Toby squatted 485x2@10 with just a belt.

Grant Gavran · Senior Member

Wednesday

Weighted Situps Decline 45lb plate: 13       13        12
Weighted V-Ups (superset):           15x10 15x10  15x10

Bridge Front: 1min    1min
Bridge Side:    45sec   45sec
(superset)

-- Edited by Grant Gavran at 04:40, 2008-08-01

-- Edited by Grant Gavran at 04:41, 2008-08-01

Grant Gavran · Senior Member

Thursday

Wide Squat: 80-90%, 5-6 sets @8-9, 20 min
- 325x2@8
- 345x2@8.75
- 360x2@9 - PR
- 360x1@9
- 340x1@8.5
- 320x2@8 (21min)

Bench: 80-90%, 5-6 sets @8-9, 20 min
- 275x2@8
- 290x2@8.5
- 305x2@9 - PR
- 295x2@8.75
- 295x2@9
- 295x2@9 (23min)

Deadlift to Knee: 4-5x5 @8-9, 20 min
- 335x5@8
- 355x5@8.5
- 375x5@9 - PR
- 360x5@8.75 (20min)

-Total Training Time: 105min
-Wide Squats: I hit my goal and got a PR but i dont know how effective this movment was. I was loosing my balance really bad last week and i thought it was cause of the heel on my shoe so i switched shoes and it really didnt help either. Everything just kinda sucked and on top of that i dont know how depth was so crap. I could feel my legs working but i dont know if im going to do this movement again.
-Bench: This was amazing, the best benching i have ever done. That was my bench PR and this was the first time that i have ever done reps with over 300 lbs. Oh that and i hit 295x2@9 just two weeks ago so thats officially a 10 lb jump. I have gained three lbs since the meet and i dont want to just say thats why my bench is up but that has to be part of it cause this is the best i have ever benched.
-Deadlift to Knee: This was difficult again but i hit a PR so that was nice. My form was getting a little thrown off. The bottom of my arch was there and then there was this tumor like thing that was a muscle in my lower back sticking out and then the rest of my back was arched. Anyways still not bad, i just wish my deadlift was moving as much as my bench.

Borge Fagerli · Member

Not surprising, really: Wide squats hit the posterior chain hard - You did a DL movement on Tuesday - reps of 5 on DLs are very taxing, and doing multiple sets just adds to that obviously.

Strong benching!

Nick U · Senior Member

Holy crap, way to go Toby, he's moving along well. Get him to start posting his logs. Barry still have the same phone number?

Mike Tuchscherer · Guru

I'm just now getting caught up. I'll drop Barry a line soon.

Borge is right about the squats -- no big deal. Wide squats will be a general specific movement for your squat anyway. See how your regular squat is a few weeks after you go back to it before you scrap the wide ones.

Very nice job benching!

I'm going to give the DL to knee thing a try at some point. I've seen Eric Talmant do them and seen them in a lot of Sheiko programs. It looks interesting and I need another DL assist movement to work on. Are you pausing them at the knee like Eric does?