Reactive Training Systems

briangodsen · Senior Member

RE: Brian's Training Log

briangodsen · Senior Member

1/23/2009

3-Board.
7 warm up sets.
315 x 3 @ 7
345 x 3 @ 8
370 x 3 @ 9 (5lb PR)
345 x 3 @ 8
345 x 3 @ 9

Competition grip bench + pause.
2 warm up sets.
225 x 4 @ 7
250 x 4 @ 7
275 x 4 @ 8
250 x 4 @ 8

One arm DB rows.
Worked up to 120 for 8 reps.

KB skull crushers.
45s + light band behind bench for 15 reps.

Curls.

Today went very well. Much improvement from how things went on the 3-Board from last week to this week. I actually was very calm and focused duing all my sets and really tried to concentrate on good form and staying tight. I wanted to ease into the pause bench because I do very few full range movements off my chest in order to try and save my shoulders some grief since I bench with a wider grip. I was really happy with how it went, as I'm pretty sure my all time best is 285 for 4 reps, and that was a max without a pause. The weight felt really light and fast, especially after the 3-Board work, but I fatigued fairly quickly. As long as I stay healthy, I'll definately keep these in the routine.

briangodsen · Senior Member

1/25/2009

Deadlift.
405 x 1
435 x 1
460 x 1
485 x 1
510 x 3 @ 9 (5lb PR)

My low back has been a little strange lately. Something just doesn't feel right. It feels like there is some compression there and no matter what I do, I can't seem to relieve it. Despite this, I had a goal to accomplish today, and I wasn't going to let a little back pain get in the way. I'm not sure if this was the right thing to do, but whatever. I passed on squatting and glute-ham to give my back and my knee a break.

Reverse Hyper.
4 plates for 3 sets of 15 reps.

Abs.

I did about a million stretches after this to try and loosen things up. I ended up leaving the gym feeling pretty good. I'll take today as a win.

briangodsen · Senior Member

1/27/2009

Bench.
6 warm up sets.
285 x 3 @ 8
305 x 3 @ 9 (5lb PR)
290 x 3 @ 9
280 x 3 @ 8

Floor press + 80lbs chain.
2 warm up sets.
225 x 4 @ 7
255 x 4 @ 8 (5lb PR)
255 x 4 @ 8.5
255 x 4 @ 9

SOHP.
1 warm up set.
115 x 4 @ 7
135 x 4 @ 8
150 x 4 @ 9
135 x 4 @ 8
135 x 4 @ 9

Chin ups.
Worked up to bw + 80lbs chain for 5 reps.

briangodsen · Senior Member

1/28/2009

Squat.
5 warm up sets.
370 x 3 @ 7
395 x 3 @ 8
420 x 3 @ 8.5 (15lb PR)
395 x 3 @ 8
395 x 3 @ 8.5

Safety Bar squat (no belt).
3 warm up sets.
225 x 4 @ 6
255 x 4 @ 7
285 x 4 @ 8
315 x 4 @ 9 (10lb PR)

Reverse Hyper.
4 plates for 3 sets of 15 reps.

Abs.

Big time snow storm hit today, and the university closed at 1pm, so I went straight to the gym and hoped that they were open. Luckily they stayed open just long enough for me to get my workout in. Did a ton of warm up/stretching prior to lifting. I think it made a big difference. Coach was there and did some band compression work on my pecs/shoulders which made them feel great. Now if I could get my back 100% I would be LIVIN. The squat gods smiled on me today, and I smiled back. Really focused on sitting back first instead of just dive-bombing. Moved my stance out about 1 inch too. Felt tight and fast. I think I'll start taking some videos next week since coach gave me a camera to use. Maybe I'll spot something else I can improve on.

Shovel snow x 1000000

briangodsen · Senior Member

1/30/2009

3-Board.
8 warm up sets.
285 x 2
305 x 2
325 x 2
345 x 2 @ 7
365 x 2 @ 8
385 x 2 @ 9 (10lb PR)
365 x 2 @ 8
365 x 2 @ 9

Pause Bench.
3 warm up sets.
250 x 3 @ 7
270 x 3 @ 8
290 x 3 @ 9
270 x 3 @ 8
270 x 3 @ 9

Press.
1 warm up set.
135 x 3 @ 8
145 x 3 @ 9
155 x 3 @ 9
155 x 3 @ 9
155 x 3 @ 9

Chin ups.

Reverse Hyper.

Abs.

briangodsen · Senior Member

2/1/2009

Deload.
Reverse Hyper.
Abs.
Stretch.

2/3/2009.

Bench.
6 warm up sets.
265 x 2 @ 7
285 x 2 @ 8
285 x 2 @ 8
305 x 2 @ 9
305 x 2 @ 9.5
290 x 2 @ 9
290 x 2 @ 9

Band push downs.
Avg band for 100 total reps.

Flies/Rear delts with mini bands.

Reverse Hyper.

Sick and feel like crap. On a positive note, my back is feeling noticeably better.

briangodsen · Senior Member

2/4/2009

Squat.
5 warm up sets.
370 x 2
395 x 2 @ 7
420 x 2 @ 8
445 x 2 @ 9 (15lb PR)
420 x 2 @ 8
420 x 2 @ 9

Safety Bar Squats.
3 warm up sets.
265 x 3 @ 7
285 x 3 @ 8
305 x 3 @ 8
325 x 3 @ 9 (10lb PR)

Glute-ham.
bw for 3 sets of 15 reps.

Reverse Hyper.
4 plates for 3 sets of 15 reps.

Abs.

All things considered, I was pretty happy with how things went today. I didn't feel as sick as I did on Tuesday, but I still wasn't 100%. The strength was there for the most part, but I felt like I fatigued pretty quickly. Still squats were good. The weight felt lighter on my back than it ever has. Of course, I haven't pulled or done anything of value really in the last week, so I guess it should. Wade was able to lift at the same time as me today, which was nice. He watched my depth and gave me 2 thumbs up, which was nice. I still want to get that camera working though. He also benched 465 raw for 4 easy reps with probably another 2 reps left in the tank. He should hit a nice bench PR at the arnold in a month.

briangodsen · Senior Member

2/6/2009

3-Board.
9 warm up sets.
325 x 1
345 x 1 @ 7
365 x 1 @ 8
385 x 1 @ 8.5
405 x 1 @ 9 (20lb PR)
385 x 1 @ 9
385 x 1 @ 9

Pause Bench.
3 warm up sets.
245 x 2 @ 7
265 x 2 @ 7.5
285 x 2 @ 8.5
305 x 2 @ 9.5 (10lb PR)
285 x 2 @ 9
285 x 2 @ 9

Press.
1 warm up set.
135 x 3 @ 8
155 x 1 @ 9
135 x 3 @ 8
135 x 3 @ 8
135 x 3 @ 9

Chin ups.
bw x 25 reps.

briangodsen · Senior Member

2/8/2009

Deadlift.
4 warm up sets.
405 x 4 @ 7.5
445 x 4 @ 8
475 x 4 @ 9

Glute-ham.
bw for 3 sets of 15 reps.

Reverse Hyper.
4 plates for 3 sets of 15 reps.

Abs.

Back felt ok on the deadlifts, but my form was horrible. I can't believe I lost that much movement efficiency in 2 weeks. Still, the weight was par for the course. Gotta keep moving forward.

briangodsen · Senior Member

2/10/2009

Bench.
8 warm up sets.
260 x 1
275 x 1 @ 7
275 x 1 @ 7
290 x 1 @ 8
305 x 1 @ 8
320 x 1 @ 9
335 x 1 @ 9.5 (5lb PR)
315 x 1 @ 9
315 x 1 @ 9.5

Floor Press + 80lbs chain.
2 warm up sets.
225 x 2
245 x 2 @ 7
265 x 2 @ 8
285 x 2 @ 9
300 x 2 @ 10

Press.
1 warm up set.
135 x 2 @ 7
145 x 2 @ 8
155 x 2 @ 9
165 x 1 @ 10

Chin ups.
bw for 3 sets of 15 reps.

I was really happy with how the bench test turned out today. With being sick last week and having a terrible workout, I wasn't sure how things would line up, but everything fell right into place. I feel like I've developed a little bit of a sticking point 2 inches off my chest, so maybe I'll try some iso-mio stuff next cycle, and I'm definately done with the 3-board. Weighed myself in the morning at 201, although I think the scale I have is about 5 pounds heavy. Looking foward to hitting a big squat PR today.

briangodsen · Senior Member

2/11/2009

Squat.
5 warm up sets.
370 x 1 @ 7
395 x 1 @ 8
420 x 1 @ 8
445 x 1 @ 9
470 x 1 @ 9.5 (15lb PR)

Safety Bar Squats (no belt).
3 warm up sets.
255 x 2
275 x 2
295 x 2
315 x 2
335 x 2 (10lb PR)

Glute-ham.
bw+25 for 3 sets of 12 reps.

Reverse Hyper.
4 plates for 3 sets of 15 reps.

Abs.

Squats felt somewhat off today, but I guess I can't complain too much. My form didn't feel as tight as it should, and I think I was looking past this workout a little. Still, a PR is a PR and I'll take it. This wraps up another 6 week cycle. Here are some notes and thoughts:

Previous PR New PR
Squat 455 @ 9 470 @ 9.5
Bench 330 @ 9.5 335 @ 9.5
Deadlift 550 @ 9.5 Unchanged

The squat PR looks like a big jump, but based on my projected max, it's rather small. Still, I think I looked past that workout too much, which cause it to be mentally harder than it really was. The training I did up to that point would indicated that I made a significant jump. The bench PR is small, but any PR I can get on my bench, I'll take. As for the deadlift, I passed on doing singles this cycle because of some back issues which are still lingering. It's frustrating, but I did hit alot of low rep PRs on the DL this cycle, and my projected max took a big jump. Still, I have alot of work to do with my form. Going in to the last 6 week cycle before my meet, I realize that there is alot to be desired with my programming. I really need to make the volume block volume block volume-focused. I think I'll aim to hit PRs in the intensity block only, and I'll do more sets at a lower intensity to build some strength and work on hitting good form.

briangodsen · Senior Member

2/13/2009
Volume Block Week 1

Reverse Hyper
4 plates x 15 x 3

1-Board w/ pause.
9 warm up sets.
280 x 3 x 6 @ 8 (80%)
(13 mins)

Iso-Mio Bench.
1 warm up set.
250 x 4 x 5 @ 8 (77%)
(12 mins)

Press.
1 warm up set.
135 x 4 x 5 @ 8 (77%)
(13 mins)

Chin ups.
bw+25 x 10 x 3

Abs.

And so it begins. Everything felt just about right/almost too easy today. I ALMOST got a little pump going. For anyone wondering, the Iso-Mio bench is just a regular bench where I do a pause at about 1.5 inches off my chest. This is a sticking point for me, and I hope this exercise will correct that. I'm done screwing around with this back thing. I'm going to live on reverse hypers, ab work, and stretching until my back is stronger and healthier than it's ever been. Let the games begin! Heyo!

briangodsen · Senior Member

2/15/2009

Reverse Hyper.
4 plates x 15 x 2

Deadlift (no belt).
4 warm up sets.
450 x 3 x 3 @ 8
450 x 3 x 1 @ 9
425 x 3 x 1 @ 8
425 x 3 x 1 @ 9

Abs.

Today I learned a valuable lesson. 6 sets of deadlift are not like 6 sets of bench. I was toast after the pulling. I warmed up for reverse band squats, but when I did 1 rep on my first set, I knew there was no chance. It felt like I was sitting on a hula chain. I could not keep my core tight, and my low back was feeling it. I did feel pretty good on the pulls though. I worked hard to keep my back straight, and didn't have any pain. I also wore my squat shoes for the first time when pulling. Seemed ok to me. Wade had his camera today, so I got some videos of my sets. Should be interesting to see what my form looks like for the first time.

briangodsen · Senior Member

2/17/2009
Volume Block Week 1

Reverse Hyper
4 plates for 3 sets of 15 reps.

Pause Bench.
7 warm up sets.
260 x 3 x 6 @ 8
(12 mins)

2-board (paused).
280 x 4 x 5 @ 8
(10 mins)

Incline Bench (paused).
215 x 4 x 5 @ 8
(12 mins)

Chin ups.
bw x 15 x 4

Abs.

-- Edited by briangodsen at 00:41, 2009-02-18