Reactive Training Systems

Grant Gavran · Senior Member

RE: Grants Training Log

Grant Gavran · Senior Member

Monday

Reverse Band Squat +p: 75-85%, 4-6 sets @8-9, 20 min
- 365x3@8
- 385x3@8.5
- 400x3@9 - PR
- 400x2@9
- 375x3@9 (20min)

Reverse Band Bench +p: 75-85%, 4-6 sets @8-9, 20 min
- 320x3@8
- 345x3@8.5
- 355x3@9 - PR
- 355x2@9
- 340x3@8.5 (20min)

Zercher Squat: 4-5x6 @8-9, 20 min
- 235x6@8
- 255x6@8.25
- 270x6@9 - PR
- 250x6@8 (20min)

-Total Training Time: 87min
-Reverse Band Squat +p: These were ok today. I hit 4 pounds over my goal weight for this week which was decent. I still have to work on my body position but not bad today.
-Reverse Band Bench +p: This was really good again today. I hit 6 pounds over my goal weight and the reps felt really strong. This was 15 pounds over my previous PR.
-Zercher Squat: Not much today but my top set was pretty tough today. This was a 10 pound PR for me and i am really pleased with how my zerchers are going.

Grant Gavran · Senior Member

Tuesday

Medium Grip Pause Bench: 75-85%, 4-6 sets @8-9, 20 min
- 265x3@8
- 280x3@8.5
- 290x3@9 - PR
- 280x3@8.75
- 280x3@8.5 (20min)

Reverse Band Deadlift +p: 75-85%, 4-6 sets @8-9, 20 min
- 450x3@8
- 480x3@8.25
- 505x3@9 - PR, kept getting stuck on my legs
- 505x2@9
- 465x3@8.75 (22min)

3 Board Press +90mm: 4-5x5 @8-9, 20 min
- 225x5@8
- 245x5@8
- 260x5@9 - PR
- 250x5@9
- 235x5@8 (20min)

-Total Training Time: 108min
-Medium Grip Pause Bench: My raw bench movements continue to move slow and steady. This tied my PR that i set in regular grip pause bench. I was getting some really good speed on these reps. I am glad that my bench continues to move that is a good constant here.
-Reverse Band Deadlift +p: These started out with really good form until the second rep of my 505 set. This was a PR but it was kind of a shady rpe because the bar just kept getting stuck on my legs due to friction not strength. After i reach my peak in the deadlift my drop sets really suck and get much harder than they do on bench. Hopefully this continues to get better.
-3 Board Press +90mm: Awsome today. Really strong PR for me, and its good because I am starting to be able to grind through these reps a lot easier. My bottom end keeps getting better, but my top has been making greater strides. I hope this means an even bigger carryover to the shirt instead of the 20-25 lb carryover that i usually get.

Mike Tuchscherer · Guru

I get the same thing on deads, Grant. I think it's a combination of emotional letdown and you just fatigue quickly in the DL.

Grant Gavran · Senior Member

Wednesday

Weighted Situps Decline 45lb plate:   20        20        18
Weighted V-Ups (superset):                20x10   20x9    20x10

Bridge Front: 1min10s     1min10s
Bridge Side:    30sec         35sec

Grant Gavran · Senior Member

Thursday

2 sec Pause Squat: 75-85%, 4-6 sets @8-9, 20 min
- 315x3@8
- 335x3@8.5
- 350x3@9 - PR
- 350x1@8.5
- 330x3@9 (21min)

Bench: 75-85%, 4-6 sets @8-9, 20 min
- 265x3@8
- 280x3@8
- 295x3@9 - PR
- 285x3@8.5
- 275x3@8 (20min)

Deadlift to knee: 4-5x6 @8-9, 20 min
- 330x6@8
- 350x6@8.5
- 370x6@9 - PR
- 345x6@8.25 (20min)

-Total Training Time: 97min
-2 sec Pause Squat: These were ok today. I got up to 6 pounds over my goal weight so that was good but the reps were a little sloppy. But the last two sets the reps were awsome. I was upright for all sets but the difference was me leading with my head for the last two sets. This ment my hips did not pop up first and that helps ease the reps and makes it better in the suit.
-Bench: I was so sore today so i was just going for the minimum. I could tell at first that this wouldnt be my strongest bench day. I hit a 5 lb PR but i know that it could have been more. 300 would have been nice but i really know my limits.
-Deadlift to knee: These were brutal i only hit a 5 lb PR from a few weeks ago. My form was ok and i hope this translates better to the suit. I need my form to constantly be better thats what i need to work for. Deadlift isnt moving as fast as the other 2 right now.

Nick U · Senior Member

start putting weight on your back for the bridges, you'll be happier with the result. Try to work up to two 45 plates, make sure you put them low around your low back

Grant Gavran · Senior Member

Friday

2 Board Press +180pp: 75-85%, 4-6 sets @8-9, 20 min
- 215x3@8
- 225x3@8.5
- 235x3@9 - PR
- 225x3@8.75
- 225x3@9 (20min)

2 sec Iso Mio Deadlift: 75-85%, 4-6 sets @8-9, 20 min
- 360x3@8.5
- 375x3@9 - PR
- 375x1@8
- 375x1@8.5
- 335x2@8 (21min)

Incline: 4-5x6 @8-9, 20 min
- 210x6@8
- 225x6@9 - PR
- 210x6@8
- 220x6@8.5 (20min)

- Weight Average for the Week: 185.65

-Total Training Time: 95min
-2 Board Press +180pp: These were ok nothing really to say about it. I was doing really well on my set up and staying tight and hit 3 pounds over my goal weight.
-2 sec Iso Mio Deadlift: These were ok form was deffinantly not great except for the third set. Maybe i need some upper back work i dont know. I tied my PR but i count it cause my pauses were legit this time. I think i got the deadlift blues.
-Incline: This was also a 5 lb PR but i really dont know what to say about it. Its going ok but hard on the shoulders.

Grant Gavran · Senior Member

Monday

Reverse Band Squat +p: 85-95%, 3-4 sets @8-9, 15 min
- 410x1@8
- 440x1@8.75
- 450x1@9 - PR
- 430x1@8.5 (15min)

Reverse Band Bench +p: 85-95%, 3-4 sets @8-9, 15 min
- 365x1@8
- 385x1@8.75
- 395x1@9 - PR
- 390x1@9 (17min)

Zercher Squat: 3-4x4 @8-9, 15 min
- 255x4@8
- 280x4@8.5
- 290x4@9 - PR
- 275x4@8 (16min)

-Total Training Time: 80min
-Reverse Band Squat +p: .These were decent today i only remembered about half the time to throw my head back and half of them werent perfect form but i guess that is what happens when you get really heavy. The bands a limp at the top so it was really nice to hold this kind of weight raw. This was 3 pounds over my goal weight.
-Reverse Band Bench +p: This could have gone better than it did today. My goal weight was 396 but i only hit a PR of 395. This was still really good but a couple of things. My pec was feeling kinda wierd so ill see how it feels tomorrow when i bench. Also my percents dont follow as well when i get closer to 100 on tricep intensive exercises.
-Zercher Squat: 10 lb PR but it just kinda matched the PRs i set the past two weeks. My body just felt a little gassed and out of it today. But not a bad workout.

Mike Tuchscherer · Guru

http://rts.activeboard.com/index.spark?forumID=121829&p=3&topicID=20601852

Grant Gavran · Senior Member

Tuesday

Medium Grip Pause Bench: 80-90%, 3-4 sets @8-9, 15 min
- 280x2@8
- 300x2@9
- 305x2@9 - PR
- 285x2@8 (17min)

Reverse Band Deadlift +p: 85-95%, 3-4 sets @8-9, 15 min
- 505x1@8
- 535x1@8.5
- 545x1@9
- 525x1@8.5 (15min)

3 Board Press +90mm: 75-85%, 3-4 sets @8-9, 15 min
- 260x3@8
- 275x3@8.5
- 285x3@9 - PR
- 270x3@8.25 (15min)

-Total Training Time: 92min
-Medium Grip Pause Bench: This was a PR but it wasnt my goal weight so i was a little upset. I was 2 pounds under my goal so whatever im not too worried about it. My but kept popping up on the 300 set but i kept it down on the later sets.
-Reverse Band Deadlift +p: These were actually very good. I didnt hit a PR because 2 weeks before nationals i did these at a 10 and hit 555. But i did do these at a 9 the week before the 555 and hit 535 at a 9 so this is much better. I was keeping my back straighter than usual and my abs were smoked today cause i was pushing them so hard. Good stuff though. I did this the last time right when i pulled 535 in the suit so hopefully im coming in on the 550.
-3 Board Press +90mm: These were also decent for me today. I hit a big PR so i was thrilled. The form was good and my triceps are strong. The chest tweak wasnt involved in the movement so i was all good. Anyways good numbers.

-- Edited by Grant Gavran at 03:15, 2008-09-10

Mike Tuchscherer · Guru

Did you see the article in the Q&A section about pec issues?

Date: Sep 10, 2008

yeah and i have been doing some of that stuff. i hope that it helps.

Grant Gavran · Senior Member

Wednesday

Weighted Situps Decline 45lb plate:   20        20        20
Weighted V-Ups (superset):                20x10   20x10  20x10

Bridge Front (45lb plate): 30sec     40sec
Bridge Side:                         30sec     40sec

Grant Gavran · Senior Member

Thursday

2 sec Pause Squat: 80-90%, 3-4 sets @8-9, 15 min
- 340x2@8
- 360x2@8.5
- 375x2@9 - PR
- 350x2@9 (16min)

Bench: 85-95%, 3-4 sets @8-9, 15 min
- 295x1@8
- 310x1@8
- 325x1@9
- 330x1@9 - PR (15min)

Deadlift to knee: 3-4x4 @8-9, 15 min
- 360x4@8
- 380x4@8.5
- 390x4@9 - PR
- 370x3@8.5 (16min)

-Total Training Time: 94min
-2 sec Pause Squat: These were ok i dont know how good on depth but it was at least close every time. I still need to stay more upright but it was not bad today. I hit 4 pounds over my goal which was really nice so squats arent too bad.
-Bench: My shoulders were smoked going into this today but it turned out awsome. My goal was a half pound under 330 but i smoked it so i was really happy with that. Form was good. Lets just remember that my best ever shirt bench in a meet was 331. Then again i get nothing out of the shirt because i was benching 305x1@9 when i did that.
-Deadlift to knee: These were tough. Again i squeaked out a 5 lb PR which was from 6 weeks ago. 5 pounds in that sort of time in a deadlift movement is good for me. I just hope it gets better. Form was pretty decent.