Reactive Training Systems

Grant Gavran · Senior Member

RE: Grants Training Log

Grant Gavran · Senior Member

Friday

2 Board Press: 80-90%, 5-6 sets @8-9, 20 min
- 290x2@8
- 315x2@8
- 330x2@9 - PR
- 320x2@8.75
- 315x2@9
- 315x2@9 (21min)

Sumo Deadlift: 80-90%, 5-6 sets @8-9, 20 min
- 370x2@8
- 395x2@8.5
- 410x2@9 - PR
- 410x1@9
- 405x1@9 (21min)

Incline (thumb from smooth) (possible lower incline angle): 4-5x5 @8-9, 20 min
- 200x5@8
- 220x5@8.5
- 235x5@9 - PR
- 220x5@9 (19min)

-Total Training Time: 85min
-2 Board Press: Big PR for me and 5 lbs over my goal weight. Like i said i did 331 in a shirt for my max at the last meet that i did. So it looks like i should be able to hit that raw very soon. All of the benches felt very strong and i am really happy with all the progress.
-Sumo Deadlift: This was a 5 lb PR but it was super taxing on me. These things felt like they took forever to get off the floor. I do better on these when i use a little more back so for the last two singles I tried to stay super upright and that was why they were harder. Anywho, my back was smoked as i was going into these so not bad.
-Incline (thumb from smooth): These were good, 5 lb PR but my shoulders were pretty destroyed going into them so i only hit 5 sets.

Grant Gavran · Senior Member

Saturday

Olyptical - 35 min (130-140 HR)
Weight after olyptical - 184.8
-dropped a pound and only 3 lbs above. thats easy cutting.

Grant Gavran · Senior Member

Monday

Squat: 70-80%, 5-7 sets @7-8, 20 min
- 320x3@7
- 340x3@7.75
- 355x3@8
- 345x3@8
- 335x3@7.75
- 315x3@7 (24min)

Pause Bench: 70-80%, 5-7 sets @7-8, 20 min
- 245x3@7
- 265x3@7.75
- 275x3@8
- 280x3@8 - PR
- 275x3@8
- 265x3@7.75
- 265x3@7.75 (24min)

Olympic Squat: 4-5x6 @8-9, 20 min
- 265x6@8
- 275x6@8.5
- 285x6@9 - PR
- 275x6@9 (20min)

-Total Training Time: 117min
-Squat: The weights were all moving fine for me today. I was woking really hard on the upright thing and Tobias was impressed with my progress. There is still work to be done on it but better than it was at usafa. I am a little shaky hitting the bottom of the lift cause i loose my balance a little here and there, so the movement isnt as fast as it should be but the weights still move easy. The coming up crooked thing is happening for sure. My right side isnt sinking as low as my right as toby says. One thing is fixed and now there is another, and i dont even know how to fix this one. Let me know if you have any ideas.
-Pause Bench: This was a solid PR for me. I had hit this before for a triple but at a higher RPE. Also 2 weeks ago on touch and go bench i did 285x3@9 so this is still right on track with all of the bench work that i have been doing. These next three weeks i am doing raw lifts for my main emphasis lifts.
-Olympic Squats: These were not crooked squats at all and i have no idea why, maybe its because of the lighter weight. Also i still had to keep the decent slow but moved quicker as i progress. The bars here suck and were sliding all over my back even with chalk. My hands were moving everywhere too. I may need to invest in my own bar and some chains here. Strong reps, arch was awsome, it helped. More distance holding it and higher reps.

-- Edited by Grant Gavran at 04:17, 2008-08-06

-- Edited by Grant Gavran at 04:38, 2008-08-06

Grant Gavran · Senior Member

Tuesday

2 Board Press +90mm: 70-80%, 5-7 sets @7-8, 20 min
- 245x3@8
- 255x3@8
- 260x3@8
- 260x3@8
- 260x3@7.5
- 265x3@8 - PR (21min)

Deadlift: 70-80%, 5-7 sets @7-8, 20 min
- 370x3@7
- 395x3@7.5
- 410x3@8 - PR
- 410x2@8
- 390x3@7.75
- 365x3@7 (23min)

Military Press: 4-5x6 @8-9, 20 min
- 125x6@8
- 140x6@8.5
- 150x6@9 - PR
- 135x6@8 (18min)

-Total Training Time: 104min
-2 Board Press +90mm: This was a lot better than i had planned. I planned to hit my reps at about 255-260 but i was smoking them near the end so i decided to up the bar to 265 and it was good. This was a huge number for me at an 8. Lots of good volume in a short amount of time today so i was happy.
-Deadlift: These were ok and i dont often do just a raw deadlift with no belt so i believe this to be a PR and it was a lot better than the last time i did 80% deadlifts. Last time i worked up to about 380 but today was 410 so much better. I was very picky with my form my back wont hit the huge forced arch but stays straight except for my huge lower back which bulges out and makes it appear curved. I asked toby about this and understands where i am coming from but thinks its still fine. My back was destroyed from yesterday going into this.
-Military Press: I really dont have much to say about the military press. It was a 5 lb PR but really its just a supplement shoulder movment. I dont expect huge gains on this type of exercise, just steady progress.

-- Edited by Grant Gavran at 04:37, 2008-08-06

Mike Tuchscherer · Guru

As far as the squat thing, give me a call and we can talk about it. I think it's probably a stance issue and then possibly a mobility issue.

Grant Gavran · Senior Member

Wednesday

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

Olyptical: 20 minutes (130-150 HR)

Weight: 186.8

So i didnt kill myself on abs because of the big squat and deadlift day tomorrow. I did want to get a little olyptical time in. I have been gaining weight very rapidly this past month and a half and i dont know why. I hope that it is all good weight, but who knows. I was hoping to put this weight on but slower. I know its making my bench move but my leg exercises arent shooting up nearly as much and thats kinda the opposite of how i wanted it to go.

Mike Tuchscherer · Guru

Now that you have control of what you eat, you should start working your diet more. Drop me an email and I'll send you the info I have on it.

Grant Gavran · Senior Member

Thursday

Squat +270g: 70-80%, 5-7 sets @7-8, 20 min
- 265x3@7.5
- 275x3@8
- 285x3@8 - PR
- 285x3@8
- 275x3@8
- 265x3@7.5 (24min)

Bench +180pp: 70-80%, 5-7 sets @7-8, 20 min
- 170x3@7.5
- 180x3@7.75
- 190x3@8 - PR
- 190x3@8
- 190x3@8
- 185x3@7.5 (20min)

Romanian DL: 3-4x8 @8-9, 20 min
- 295x8@8
- 315x8@8.5
- 325x8@9 - PR (17min)

-Total Training Time: 105min
-Squat +270g: This was really good for me. It was a 3 rep PR and i hit it at an 8 so that was good work. I changed my stance today. My right leg bows out really far so i changed my left foot to match the angle. The bar was coming up very straight today so i was pleased with how it went. Im not going to claim a victory yet but ill evaluate it after another week.
-Bench +180pp: This was a huge PR for me. I believe it was about 20 lbs and i did it at an 8 instead of a 9 so im extatic about the results. All of my reps were very solid and they moved very quick. This was expected of my bench, that it moved this much in 3 weeks time
-Romanian DL: I did well with these today, only three sets because i wanted to save my back for tomorroww. This was a 10 lb PR so the dl assistance is coming along as well. I need to dip the bar more because with the perfect back for i was only able to get around my mid upper knee without a form collapse.

Grant Gavran · Senior Member

Friday

Medium Grip Bench: 70-80%, 5-7 sets @7-8, 20 min
- 260x3@7.5
- 270x3@8
- 275x3@8 - PR
- 275x3@8
- 255x3@7.5
- 255x3@7 (20min)

Sumo Deadlift off 100lb plate: 70-80%, 5-7 sets @7-8, 20 min
- 315x3@7.5
- 335x3@8 - PR
- 335x2@7.75
- 335x2@8
- 335x1@8
- 315x3@7 (22min)

Close Grip 3 Board Press +90mm: 4-5x5 @8-9, 20 min
- 205x5@8
- 225x5@9
- 235x5@9 - PR
- 215x5@8.5 (20min)

Olyptical: Fat Burn - 33min

Saturday

Olyptical: Fat Burn - 33min

-Total Training Time: 96min
-Medium Grip Bench: Honestly i was going into this workout really pissed off and not caring about how the weight was coming because of my bodyweight. I weighed in before i lifted at 188 which is bad and i can tell im putting it on the wrong way. I just gained 4 lbs in a week. WTF, anyways I just went through the motions. I hit a PR without a handout because i was too pissed to find someone to give me a handout. On a good note i did cardio twice since then and i am back down to a more normal 185.5 so im fine again, but it really ruined my friday workout mentality.
-Sumo Deadlift off 100lb plate: My back was torched going into these from all the conventional deadlifts and the arch work i am doing on squat. It was nice though i hardly used my back at all. These were perfect and 100% legs doing the work. Maybe having a sumo lift is good right now because of all the extra back work i am doing. The weights werent high but the lifts were awsome. These 100lb plates are about the size of the box up at the hill.
-Close Grip 3 Board Press +90mm: These were good i have not done them in a long long time but hit a nice PR. After this i did cardio and to my suprise it kinda takes away my soreness.

Borge Fagerli · Member

Why the phobia of gaining weight? I can easily put on 10lbs overnight just from eating salty foods and carbs... Unless you've had some major increase in calories, the weight gain is water weight, nothing more - as that cardio session showed you.

To illustrate: 1lbs of fat = 3500kcals ABOVE maintenance calories. To gain 4lbs of fat in a week requires 3500kcals * 4 / 7 = 2000kcals above maintenance EVERY DAY. Even then, you would have to assume that the body would store 100% of those calories as fat, which it never does in someone training regularly. Some is used to increase glycogen stores, some is just burned off for energy and a pretty small percentage is stored as fat. But alright, let's assume that your body was the ultimate in genetic 'tard-ness (yeah, I made that word up).

For you, maintenance is about 2600-2800kcals+ depending on activity level.

You would have to eat 4600-4800kcals EVERY DAY to gain 4lbs of fat in a week. Do you?

Bottom line, if you want to get strong, you need to eat. You will gain weight, and some will be fat, but most of it will be used to support strength and muscle gains. So eat your food, boy!

Grant Gavran · Senior Member

hahahaha yeah i love the end of the post. yes this makes lots of sense to me and eases some of the nerves i have had with my weight. I guess it is a new thing for me. Ever since i have powerlifted (at the air force academy) i have always weighed 176-180 and competed 181.8. Now i am weighing consistantly around 186.8 and i have never had to cut weight and stuff like that. Its one of those things where i want to keep lifting at 181 for now but having to seriously consider my weight and nutrition is a totally new and foreign concept to me and no i do not eat nearly that many calories per day.

-- Edited by Grant Gavran at 06:54, 2008-08-12

Grant Gavran · Senior Member

Monday

Squat: 75-85%, 6-7 sets @8-9, 25 min
- 335x3@8
- 360x3@8.5
- 375x3@9 - PR
- 365x2@9
- 365x1@8.5
- 335x2@8 - tweaked quad (27min)

Pause Bench: 75-85%, 6-7 sets @8-9, 25 min
- 260x3@8
- 280x3@8.5
- 290x3@9 - PR
- 290x2@9
- 290x3@9
- 275x3@8.5 (26min)

Olympic Squat: 5-7x5 @8-9, 25 min
- 280x5@8
- 295x5@8.5
- 305x5@9 - PR
- 290x5@8.75
- 275x5@8 (25min)

-Total Training Time: 118min
-Squat: Great squatting today and this was where i was starting to get worried about the form on squat. Today was a little ****eyed but not nearly as bad as it was before. I really tried to work on that foot placement. I was very upright today too which was awsome. Normally when i would have squatted anything about 365 the form would really start to go. I tripled 375 before but they ugly rounded back monstrosities so i count this as my PR. Since i put on a little weight the squat weights havnt gone up that much but the form has gotten much better which should help me more in the suit. I felt something wierd in my quad on the last set so i shut it down.
-Pause Bench: This was a solid PR for me. It was pretty hard but a 9 none the less, harder than some of my bench work in the past couple weeks where my 9s were smoke shows. All in all good solid numbers, and i was getting set up better on the bench some times more than others and i think this shows by the numbers.
-Olympic Squats: My quad was ok when i started doing this so i should be fine for the rest of the week on squats. Good numbers today for me but the bar really tore the crap outta my back and i was exhausted.

Grant Gavran · Senior Member

Tuesday

2 Board Press +90mm: 80-90%, 6-8 sets @8-9, 25 min
- 270x2@8
- 285x2@9
- 290x2@9 - PR
- 290x1@8.75
- 290x1@8.5
- 275x2@8.75
- 275x2@9 (28min)

Deadlift: 75-85%, 6-7 sets @8-9, 25 min
- 385x3@8
- 410x3@8
- 430x3@9 - PR
- 430x1@8.5
- 430x1@8.75
- 405x2@9 (27min)

Military Press: 4-5-7x5 @8-9, 25 min
- 135x5@8
- 150x5@8.5
- 160x5@9 - PR
- 145x5@9
- 135x5@8.5 (18min)

-Total Training Time: 115min
-2 Board Press +90mm: This was good today. It was under where i was last week but the 80% days have never given me an accurate measurement of my true max. For that i at least have to look at an 85 or 90 percent day. The weights were good. A year ago i did 275x1 for a max on this, i have made some major progress since then.
-Deadlift: These were really pretty decent for me. It was tough getting the hips engaged but i worked on it pretty hard and its been paying off. It takes me a good bit of time and is slow off the floor because of me doing this. Hopefully i get faster at it. Still really good numbers for me on this exercise. Deadlift is the exercise where i want the most increase in weight right now. I did a few more singles to save my back for the rest of the week.
-Military Press: This was ok for me. I hit a 10 lb PR and my shoulders are much stronger than they used to be and i hope it actually means something.

Grant Gavran · Senior Member

Wednesday

Weighted Situps Decline 45lb plate: 18       16        16
Weighted V-Ups (superset):              15x10 20x8    20x8

Bridge Front: 1min 10sec     1min 10sec
Bridge Sides: 40sec each     30sec each