Reactive Training Systems

briangodsen · Senior Member

RE: Brian's Training Log

briangodsen · Senior Member

4/7/2009
Volume Block Week 1

Pause Bench.
6 warm up sets.
225 x 3 x 2 @ 7
245 x 3 x 2 @ 8-
265 x 3 x 2 @ 8+
280 x 3 x 2 @ 9
265 x 3 x 1 @ 8
265 x 3 x 1 @ 8+

Bench + 40lbs chain.
225 x 3 x 2 @ 8
245 x 3 x 1 @ 8+
245 x 3 x 1 @ 9
225 x 3 x 1 @ 8
225 x 3 x 1 @ 8+

Incline Bench w/ fat bar.
205 x 3 x 2 @ 8-
225 x 3 x 2 @ 8+
235 x 3 x 1 @ 10
225 x 3 x 1 @ 8

Blast strap rows.
bw x 10
bw+25 x 10
bw+50 x 10

Abs.

Probably did too much volume on the pause bench, but that's ok. I intend to monitor my total volume and intensity more closely this cycle in an effort to keep my training progressing. I'll post something when I get this figured out. The RTS Manual and CD has some great stuff for this. Also, I figured that an RPE of "8" (2-4 reps left in the tank) could use some refinement. After all, being able to grind out 2 more reps vs 4 is a big difference, so with that, I decided that 8- would equal 4 reps left, 8 would be 3, and 8+ would be 2. Hopefully this will be of use in the coming weeks.

briangodsen · Senior Member

4/8/2009
Volume Block Week 1

Squat.
7 warm up sets.
405 x 3 @ 8
430 x 3 @ 9 (5lb PR)
405 x 3 @ 8
405 x 3 @ 8+

Pause Squat (no belt).
315 x 3 @ 8-
335 x 3 @ 8
335 x 3 @ 8+
315 x 3 @ 8

Rack pulls.
4 warm up sets.
495 x 3 x 4 @ 8

Reverse Hyper.
4 plates x 10 x 3

Abs.

Good day today. I think by mixing in wearing a belt with beltless work I can save my back and keep the volume and weights up while still getting beltless work in during my warmups and with 1 or 2 other movements. Doing heavy ab work also seems to be paying off.

briangodsen · Senior Member

4/10/2009
Volume Block Week 1

2-Board
8 warm up sets.
300 x 3 x 2 @ 8
315 x 3 x 4 @ 8+

Bench w/ fat bar.
3 warm up sets.
275 x 3 x 6 @ 8+

Press.
1 warm up set
145 x 3 x 6 @ 8+

Chin ups.
bw x 10 x 3

Abs.

briangodsen · Senior Member

4/13/2009

Sumo DL.
6 warm up sets.
405 x 2 @ 7
455 x 2 @ 8
500 x 1 @ 8+
535 x 1 @ 9.5

Done.

I didn't get a chance to pull on Sunday, and I had no time on Monday but still wanted to get some pulling in. Perhaps this was a bad choice as everything was rushed and ended up being a cluster****. Felt decent all the way up to 535, at which point everything went to hell. The rep actually came up fast, but then I don't know what happened. I think I lost my balance or started to fall forward so the weight stopped and then sort of dipped. I leaned back and then locked it out fairly easily, but it was a mess of a lift. I alos re-tore a callous on my hand that I ripped open doing rack pulls, so at this point, I was done. Not the day I wanted at all, but I guess it happens.

briangodsen · Senior Member

4/14/2009

Pause Bench.
8 warm up sets.
245 x 4 @ 8-
265 x 4 @ 8+
285 x 4 @ 9 (5lb PR)
265 x 4 @ 8+
265 x 4 @ 8+

Bench + 40lbs chain.
225 x 4 x 2 @ 8
245 x 4 x 2 @ 9
225 x 4 x 2 @ 8

Incline Bench w/ fat bar.
2 warm up sets.
225 x 4 @ 8+
225 x 4 @ 9
225 x 4 @ 10
205 x 4 @ 8
205 x 4 @ 8

Blast Strap rows.
bw x 10
bw+35 x 10
bw+70 x 10

Abs.

briangodsen · Senior Member

4/16/2009
Volume Block Week 2

Squat.
6 warm up sets.
405 x 4 @ 8+ (20lb PR)
405 x 4 @ 9
375 x 4 @ 9

Pause Squat (no belt).
315 x 4 @ 8+
315 x 4 @ 8+
315 x 4 @ 9
315 x 4 @ 9

Reverse Hyper.
4 plates x 10 x 2

Abs.

I don't know what it is about 4 reps. I could do sets of 3 all day, but throw in that 4th rep and BAM, it's lights out. I didn't get enough volume today, but I sure felt like I did. Sweat was pouring off me and my legs felt like rubber by the time I got done with my second set. Still, I'll take any PRs I can get.

briangodsen · Senior Member

4/17/2009
Volume Block Week 2

2-Board.
8 warm up sets.
295 x 4 x 2 @ 8
315 x 4 x 2 @ 9
295 x 4 x 1 @ 8+

Bench w/ fat bar.
1 warm up set.
265 x 4 x 5 @ 8-9

Press.
140 x 4 x 5 @ 8-9

Chin ups.
bw x 10
bw+25 x 8
bw+45 x 8

Abs.

briangodsen · Senior Member

4/19/2009
Volume Block Week 2

Sumo Deadlift.
5 warm up sets.
405 x 2 @ 7
435 x 2 @ 8
465 x 2 @ 8
495 x 2 @ 9

Safety Bar Squats (no belt).
275 x 4 x 4 @ 8

Reverse Hyper.
4 plates x 10 x 3

Abs.

briangodsen · Senior Member

4/21/2009

Pause Bench.
7 warm up sets.
255 x 2 @ 7
275 x 2 @ 8-
295 x 2 @ 8+
315 x 2 @ 9 (RPE PR)
275 x 4 x 3 @ 8+

Incline Bench w/ fat bar.
2 warm up sets.
205 x 2 @ 7
225 x 2 @ 8-
245 x 2 @ 8+
265 x 2 @ 9
225 x 4 x 3 @ 8

Clean & Jerk.
135 x 5
185 x 5
205 x 1 x 2
225 x 1 x 1
245 x 1 x 2 (40lb PR?)

Blast strap rows.
bw x 10
bw+35 x 10
bw+70 x 10

Abs.

Today was a pretty soild day. I like the 4/2 split for reps on the 3rd week. I did some clean & jerks for the first time in about a year, and probably the 3rd or 4th time in my life. These are always fun as I don't do them very often, so when I do, I get to set a huge PR.

briangodsen · Senior Member

2/22/2009

Squat.
7 warm up sets.
365 x 2 @ 8-
405 x 2 @ 8
430 x 2 @ 9
455 x 2 @ 10 (10lb PR)

Reverse Hyper.
4 plates x 10 x 3

Abs.

Felt like **** today. Clearly was not thinking ahead when I did those clean & jerks yesterday. My RPEs were all jacked up because of it. Still, I guess if I can feel like **** and hit a PR I'm on the right track. I tried to do some pause squats but my back was having none of it. Live to fight another day.

Date: Apr 23, 2009

The best way to cure a stiff back is some max deadlifts. man up.

Love,
Mike

briangodsen · Senior Member

Mike,

When are you going to stop lurking and post your log somewhere other than the trunk of your car?

p.s.

The finding nemo fruit snacks were delicious.

Love,
Brian

4/24/2009

2-Board
10 warm up sets.
285 x 2 @ 8-
305 x 2 @ 8
325 x 2 @ 8+
345 x 2 @ 9

Bench w/ fat bar.
2 warm up sets.
255 x 2 @ 8-
275 x 2 @ 8
295 x 2 @ 8+
315 x 2 @ 9

Jerk.
135 x 5
135 x 3
185 x 3
185 x 10

Chin ups.
bw x 10

Abs.

Felt kinda beat today. I think I was still pretty drained from Tuesday & Wednesday. Still, things didn't go too badly except for the 2-board.

briangodsen · Senior Member

4/28/2009
Volume Phase 1

Squat.
5 warm up sets.
405 x 3 x 6 @ 8-9
(25 mins)
(7290)

Safety Bar Squats.
3 warm up sets.
295 x 3 x 6 @ 8-9
(18 mins)
(5310)

Reverse Hyper.
4 plates x 12 x 3

Abs.

Solid day today. I feel like a have a good plan now for the next 9 weeks. The last 3 have been screwed up, but today I laid out a plan to vary my volume/intensity/stress from now until the meet. It's only 9 weeks, but I always do much better when I have a plan. Squats went better than I expected. I didn't really hit a 9 until set 5, but my pace was too slow. Still, I think that has more to do with my conditioning than anything. I need to think about how I want to wave my low back/ab work to match my main lifts so I can make some improvements there. I also switched up my days so I'll be squatting on Tuesday and pulling on Friday. This should help bring up my deadlift.

briangodsen · Senior Member

4/29/2009
Volume Phase 1

Pause Bench.
6 warm up sets.
265 x 3 x 6 @ 8-9
(18 mins)
(4770)

Incline Bench w/ fat bar.
3 warm up sets.
230 x 3 x 6 @ 8-9
(13 mins)
(4140)

Press.
1 warm up set.
150 x 3 x 6 @ 8-9
(15 mins)
(2700)

DB Rows.
100 x 10 x 3

Abs.

Felt well rested today, although a little sore from squatting. The bench may have been more like "@ 8-8+" but I thought I'd play it safe. Saw Mike for the first time in about a week and a half today, and holy hell does he look huge. He said he's up to 280 and stronger than ever, and by the way he lifted, I'd say that's fairly accurate. He said he did 675 x 3 on RDLs the other day.

He also told me that Wade is now sponsored by Titan, and that they sent him one of the new super katanas to try out. He tried it out on Sunday apparently and was about 1 inch from touching with 725 and smoked it, and then did 765 and was a hair shy of touching and benched it really solid. Wade is going to put up some sick numbers at the USAPL meet in June, and if all goes according to plan, so will Mike.