Reactive Training Systems

Eric Talmant · Senior Member

RE: Eric Talmant's Training Log

Eric Talmant · Senior Member

*30 minutes out: Acetyl-L-Carnitine and Aniracetam

20 minute general warm up.
Anabolic foods used throughout the evaluation: goat milk, goat cheese, coconut cream, coconut milk, dark chocolate, weak coffee, and bananas.
Anabolic supplements used: Cataplus and Liqui G-Plus

#29 25 March 2009 (Wed A.M.)
1. Squat: 50% x 3; 60% x 3; 70% x 2 x 2; 80% x 1; 90% x 1 x 2; 95% x 1 (14)
2. Bench: 50% x 3; 60% x 3; 70% x 2 x 2; 80% x 1; Projected 1st attempt x 1; Projected 2nd attempt x 1(13)
3. Deadlift: 50% x 3; 60% x 3; 70% x 2 x 2; 80% x 1; 90% x 1 (12)

We had a good evaluation today. As the videos will show, I was a bit tentative with the knee wraps. This was the first time I have used them in about 2 years. I worked up to a fairly easy 465, which will be somewhere around my opener. I have 5 more training sessions in the knee wraps so it will be interesting to see how quick or slow my learning (or re-learning) curve is.

My bench attempts also felt good. Both 90% and 95% attempts were faster than when I did them a few months ago when preparing for Raw Unity.

The 90% single in the deadlift at 575 (opener) moved faster than I have ever moved it before.

We have a little work to do with the knee wraps, but right now things look pretty good. Mike Westerdal of Critical Bench and Ryan Magin came out to help Dave and me and they brought along the video camera. Mike took footage of all the lifts and then he and I had a small sit-down chat at the end of the evaluation and just talked shop. As soon as Mike is done editing it I will post the video in my log.

http://www.criticalbench.com/muscleforum/

Eric Talmant · Senior Member

26 March 2009

*Walking the dogs: 60 minutes X 2 sets (morning and evening).

* L-tyrosine 30 minutes before G.P.P.

*Elliptical x 20 minutes at a heart rate of 130-140

Developmental S.P.P. Circuit:

*Standing Abdominals x 10
*Obliques x 10
*Pull ups x 5
*Shoulder Presses x 10
*Biceps x 10
*Triceps x 10
*Delt Raises x 10
*Rear Delt Raises x 10
*Scapula Retraction x 10
*External Rotation x 10
*Forearms (palms up and down) x 10
*Calves x 10

I went from one exercise to the next and to the next until the circuit was complete and then I started over again for a total of 4 circuits. I will *decrease it* to 3 on Saturday and then continue to decrease by one set per week until I am 10 days out from the competition. Once I am 10 days out all G.P.P. and developmental S.P.P. work will cease except walking my dogs.

*Out in the sun with the dogs x 20 minutes

*Meditation/Visualization x 15 minutes
(roughly)

*Contrast shower x 10 minutes

*Vibro massager x 10 minutes on lower body (legs)

*Subliminal meditation CD while going to bed

http://www.criticalbench.com/muscleforum/index.php

Eric Talmant · Senior Member

#30 27 March 2009 (Fri A.M.)

*30 minutes out: Acetyl-L-Carnitine

20 minute general warm up:

Running
Walking-bouncing steps on toes (high knees)
Walking on the heels
Duck Walks
Lunge Walking
Twisting Torso Right and Left
Circular Movements of Arms and Torso
Jumping Exercises
Skipping Rope or jumping in place
Ballistic imitations of the upcoming lifts

1. Squat: 50% x 3; 60% x 3 x 2; 70% x 3 x 2; (knee wraps off estimated knee wrap max) 80% x 2 x 5 (22)
2. Wide Grip Bench Press: 55% x 3; 65% x 3 x 2; 75% x 3 x 6 (27)
3. Pectoral muscles: 10 x 5
4. Triceps: 10 x 5
5. Good mornings: 40% of squat x 5 x 5

Training time: 2 hours 10 minutes

I have become much more accustomed to the knee wraps even in one more training session. I am finding that I can be fairly ballistic with my squatting style and as a result I am feeling out how to get a nice boing out of the hole. I reviewed videos from today and compared them to Wednesdays skill evaluation and there is a noticeable difference. I have four or five more training sessions in them and I am confident I will be ready come meet time.

Eric Talmant · Senior Member

*Walking the dogs: 60 minutes X 2 sets (morning and evening).

* L-tyrosine 30 minutes before G.P.P.

*Elliptical x 20 minutes at a heart rate of 130-140

Developmental S.P.P. Circuit:

*Standing Abdominals x 10
*Obliques x 10
*Pull ups x 5
* Dumbbell Shoulder Presses x 10
*Biceps x 10
*Triceps x 10
*Delt Raises x 10
*Rear Delt Raises x 10
*Scapula Retraction x 10
*External Rotation x 10
*Forearms (palms up and down) x 10
*Calves x 10

I went from one exercise to the next and to the next until the circuit was complete and then I started over again for a total of 3 circuits. I will *decrease it* to 2 next Saturday and then continue to decrease by one set per week until I am 10 days out from the competition. Once I am 10 days out all G.P.P. and developmental S.P.P. work will cease except walking my dogs.

*Out in the sun with the dogs x 20 minutes. It is very windy here today.

*Meditation/Visualization x 15 minutes
(roughly)

*Contrast shower x 10 minutes

*Subliminal meditation CD while going to bed

Eric Talmant · Senior Member

Week #14

#31 30 March 2009 (Mon A.M.)

*30 minutes out: Acetyl-L-Carnitine

20 minute general warm up:

Running
Walking-bouncing steps on toes (high knees)
Walking on the heels
Duck Walks
Lunge Walking
Twisting Torso Right and Left
Circular Movements of Arms and Torso
Jumping Exercises
Skipping Rope or jumping in place
Ballistic imitations of the upcoming lifts

1. Squats: 55% x 3; 65% x 3 x 2; 70% x 3 x 2 (knee wraps off estimated knee wrap max) 80% x 2; 91% x 1 x 4 (21)
2. Bench press: 55% x 3; 65% x 3; 70% x 3 x 2; 80% x 2; 91% x 1; 94% x 1; 97% x 1; 100% x 1 (18)
3. Bench lockouts: 102% x 2 x 5
4. Triceps: 10 x 5
5. Squats: 55% x 3; 65% x 3 x 2; 75% x 3 x 4 (21)

Training time: 2 hours 55 minutes

Yesterday (Sunday) Dave and I had a brainstorming session in his living room. Talk about a headache! We ought to tape one of these sometime, because I think everyone would get a kick out of how we operate. Anyhow, the final 3 weeks is a reflection of what we talked about.

I will need to squat and deadlift big in order to win at the Clash of the Titans II, because most of the lightweights I am going up against have big bench presses. Here...we...go...

-- Edited by Eric Talmant on Monday 30th of March 2009 09:30:20 PM

Joel Di Battista · Member

Eric, curious as to how much you're estimating you get from the wraps?

Why did you take a 100% bench only 5 days after your Skills Assessment?

Eric Talmant · Senior Member

Joel Di Battista wrote:

Eric, curious as to how much you're estimating you get from the wraps?

Why did you take a 100% bench only 5 days after your Skills Assessment?

Joel:

It is hard to say right now. It appears that it is more than 20 pounds but perhaps not as much as 40. I am a different lifter come meet time, though, so I will have a better answer for you in less than 3 weeks :)

I took the 100% bench because I knew I had it on that day. We believe the more lifts I can get in these two weeks (last week and this week) at 90%+ the better I will do at the meet. I respond very well to two weeks of very high intensity loading when leading into a meet. We did it a couple of times a few years ago and it worked well. We did it again for Raw Unity and it actually worked very well. I was just exhausted that day from everything else related to the meet and we don't believe my true potential was realized on that day.

Keep in mind that I powerlifted in college from 1995-1996 and the pretty much straight since 2002 at the clip of 4-5 meets a year. We finally believe that intensity and not volume is the key to building my strength at this point. We will have more to add to this in the coming weeks and months as we continue to analyze average working weight, coefficient of intensity, and a few other things.

Eric Talmant · Senior Member

*Walking the dogs: 60 minutes X 2 sets (morning and evening).

* L-tyrosine 30 minutes before G.P.P.

*Elliptical x 20 minutes at a heart rate of 130-140

Developmental S.P.P. Circuit:

*Standing Abdominals x 10
*Obliques x 10
*Pull ups x 5
*Shoulder Presses x 10
*Biceps x 10
*Triceps x 10
*Delt Raises x 10
*Rear Delt Raises x 10
*Scapula Retraction x 10
*External Rotation x 10
*Forearms (palms up and down) x 10
*Calves x 10

I went from one exercise to the next and to the next until the circuit was complete and then I started over again for a total of 3 circuits. I will *decrease it* to 2 on Saturday and then have my last G.P.P./developmental S.P.P. workout on April 7th. I will still continue to walk my dogs every day.

*Relaxation massage x 60 minutes. We worked on my circulatory zone today since it was the one that showed up lacking a bit in todays assessment.

*Out in the sun with the dogs x 20 minutes

*Meditation/Visualization x 20 minutes. I needed more time here due to some of the knuckleheads that dont seem to get the new classification chart that Johnny came up with that was posted on PL Watch and the Raw Unity web site.

*Contrast shower x 10 minutes

*Subliminal meditation CD while going to bed

Joel Di Battista · Member

Eric Talmant wrote:

I respond very well to two weeks of very high intensity loading when leading into a meet.

Is that just for your bench?

I've been tracking my progress in quite a detailed fashion lately and have found some interesting points about myself in that some lifts seem to improve with higher intensity work, and some don't.

Eric Talmant · Senior Member

Joel Di Battista wrote:

Eric Talmant wrote:

I respond very well to two weeks of very high intensity loading when leading into a meet.

Is that just for your bench?

I've been tracking my progress in quite a detailed fashion lately and have found some interesting points about myself in that some lifts seem to improve with higher intensity work, and some don't.

I respond well to higher intensity in all 3 disciplines; as evidenced by my programming these two weeks (last week and this week).

Eric Talmant · Senior Member

Week #14

#32 01 April 2009 (Wed A.M.)

*30 minutes out: Acetyl-L-Carnitine

20 minute general warm up:

Running
Walking-bouncing steps on toes (high knees)
Walking on the heels
Duck Walks
Lunge Walking
Twisting Torso Right and Left
Circular Movements of Arms and Torso
Jumping Exercises
Skipping Rope or jumping in place
Ballistic imitations of the upcoming lifts

1. Deadlift: 55% x 3; 65% x 3; 70% x 3 x 2; 80% x 2; 91% x 1 x 3 (17)
2. Bench: 55% x 3; 65% x 3; 70% x 3 x 2; 80% x 3 x 3; 85% x 2 x 3 (27)
3. Pectoral muscles: 10 x 5
4. Triceps: 10 x 5
5. Deadlift to knees: 55% x 3; 65% x 3; 70% x 3 x 6 (24)

Training time: 2 hours 23 minutes

The maximal deadlifts were tough today, but my form was solid and my strength was good. Bench weights moved real well also.

Skills Evaluation Video from last week:

-- Edited by Eric Talmant on Wednesday 1st of April 2009 09:40:53 PM

Eric Talmant · Senior Member

*Walking the dogs: 60 minutes X 2 sets (morning and evening).

* L-tyrosine 30 minutes before G.P.P.

*Elliptical x 20 minutes at a heart rate of 130-140

Developmental S.P.P. Circuit:

*Standing Abdominals x 10
*Obliques x 10
*Pull ups x 5
*Shoulder Presses x 10
*Biceps x 10
*Triceps x 10
*Delt Raises x 10
*Rear Delt Raises x 10
*Scapula Retraction x 10
*External Rotation x 10
*Forearms (palms up and down) x 10
*Calves x 10

I went from one exercise to the next and to the next until the circuit was complete and then I started over again for a total of 3 circuits. I will *decrease it* to 2 on Sunday and then have my last G.P.P./developmental S.P.P. workout on April 7th. I will still continue to walk my dogs every day.
I will be covering a Highland Games competition on Saturday for Critical Bench. My good friend Scott Grimm will be competing.

*Out in the sun with the dogs x 20 minutes

*Meditation/Visualization x 10 minutes

*Contrast shower x 10 minutes

*Subliminal meditation CD while going to bed

Here is part 2 of my Critical Bench gym interview:

-- Edited by Eric Talmant on Friday 3rd of April 2009 02:07:34 AM

-- Edited by Eric Talmant on Friday 3rd of April 2009 02:08:17 AM

Eric Talmant · Senior Member

Week #14

#33 03 April 2009 (Fri A.M.)

*30 minutes out: Acetyl-L-Carnitine

20 minute general warm up:

Running
Walking-bouncing steps on toes (high knees)
Walking on the heels
Duck Walks
Lunge Walking
Twisting Torso Right and Left
Circular Movements of Arms and Torso
Jumping Exercises
Skipping Rope or jumping in place
Ballistic imitations of the upcoming lifts

1. Squat: 55% x 3; 65% x 3 x 2; 70% x 3 x 2; (knee wraps off estimated knee wrap max) 80% x 2; 91% x 1 x 3 (20)
2. Bench Press: 55% x 3; 65% x 3; 70% x 3 x2; 80% x 2; 91% x 1; 93% x 1; 95% x 1; 97% x 1; 91% x 1 (19)

Totals for week #14 Fundamental Lifts (F.L.) = 167

Training time: 2 hours

Squats were probably the best they have been in this short competition cycle. I am becoming comfortable in knee wraps and it showed today. The bench presses were all strong and I had good bar placement and good bar path movement on the singles. One more heavy workout on Monday and then the active recovery begins.

I will make sure and program 5 week competition cycles in the future, as 4 weeks is not enough time for me (especially when adjusting to even knee wraps) to be at my absolute best. We will certainly program a 5 week competition cycle for the single ply meet in July.

Eric Talmant · Senior Member

PALM SUNDAY.
*Walking the dogs: 60 minutes X 2 sets (morning and evening).

* L-tyrosine 30 minutes before G.P.P.

*Elliptical x 20 minutes at a heart rate of 130-140

Developmental S.P.P. Circuit:

*Standing Abdominals x 10
*Obliques x 10
*Pull ups x 5
* Dumbbell Shoulder Presses x 10
*Biceps x 10
*Triceps x 10
*Delt Raises x 10
*Rear Delt Raises x 10
*Scapula Retraction x 10
*External Rotation x 10
*Forearms (palms up and down) x 10
*Calves x 10

I went from one exercise to the next and to the next until the circuit was complete and then I started over again for a total of 2 circuits. After Tuesday, all G.P.P. and developmental S.P.P. work will cease except walking my dogs.

*Out in the sun with the dogs x 20 minutes.

*Meditation/Visualization x 15 minutes
(roughly)

*Contrast shower x 10 minutes

*Subliminal meditation CD while going to bed

I will be working on an article about the Scottish Highland Games. I have been going and watching my friend Scott Grimm compete for years, and I finally decided to write an official article about it. I will have plenty of pictures and videos to share. The article will appear at CriticalBench.com.