Reactive Training Systems

briangodsen · Senior Member

RE: Brian's Training Log

briangodsen · Senior Member

5/3/2009

Jerk.
3 warm up sets.
145 x 5
165 x 5
185 x 10

Push Press.
95 x 10 x 5

Chin ups.
bw x 8 x 5

Abs.

briangodsen · Senior Member

5/5/2009
Volume Phase 1

Squat.
6 warm up sets.
385 x 4 x 4 @ 8-9
365 x 4 x 2 @ 8-9

Reverse Hyper.
4 plates x 10 x 3

Abs.

Rough day squatting. My legs were shaking by the time I got done. I was optimistic that I could do 6 sets of 4 reps with 385 but by the 4th set, my body was toast. I set up for Safety bar squats, but when I walked the weight out I quickly came to the realization that if I went down, I might not come up. When I got home I thought about going back and finishing up, or doing the squatting with bench on Wednesday, but by the next day, my legs were still toast.

5/6/2009
Volume Phase 1

Pause Bench.
4 warm up sets.
255 x 4 x 6 @ 8

Incline bench w/ fat bar.
2 warm up sets.
225 x 4 x 6 @ 8-9

Press.
145 x 4 x 6 @ 8-9

Abs.

I came to a conclusion today. Everytime I set up my training I always end up feeling like death on squats and deads, and I feel great on bench. I'm not sure if it's because Squats and deads are more exhausting, or if I'm just doing too much weight. I'm doing the same percentages for each exercise though. I've got to come up with a way to balance this out.

briangodsen · Senior Member

5/9/2009

Deadlift.
6 warm up sets.
440 x 4 @ 8-
440 x 4 @ 8
440 x 4 @ 8+
440 x 4 @ 9
225 x 10 x 2

RDL.
315 x 4 x 3

Reverse Hyper.

Abs.

briangodsen · Senior Member

5/10/2009

Jerk.
2 warm up sets.
155 x 3
175 x 3
195 x 10 (10lb PR)

Push Press.
105 x 10 x 5

Chin ups.
bw x 8 x 5

Abs.

Overhead work is getting easier as I become more accustomed to it. Switching to a thumbless grip is definately more comfortable. My legs were actually getting tired around rep 8, so I must be getting some decent work in on squats and deads.

briangodsen · Senior Member

5/12/2009

Squat.
5 warm up sets.
405 x 1 @ 8
455 x 1 @ 9
475 x 1 @ 10 (7lb PR)
225 x 10 x 3

Reverse Hyper

Abs.

Not the day I was looking for, but I guess any PR is a good PR. The original plan was to do 455 x 2 x 2, but after the first rep I quickly realized that was out of the question, so I did the only logical thing I could and decided to add more weight. I guess being on my feet all day and running around while eating crap caught up to me. Still, after I got done lifting I realized I hit a PR which is never a bad thing. I also made some adjustments to my squat by bringing my hands in from having my index finger on the rings to having my pinky on the rings. This made a big difference I think in terms of keeping the bar from shifting on my back. Usually when I get done squatting I have huge abrasions on my back, but when I got done today it was just a little red. I also moved my belt up higher on my body. In general, I stayed significantly more upright than usual while squatting deep, so the changes definately helped. Really, I'm just trying to steal as many ideas as I can from the videos of the European IPF championships. That is some sick lifting.

briangodsen · Senior Member

5/13/2009

Pause Bench.
6 warm up sets.
300 x 2 @ 8+
300 x 2 @ 8+
300 x 2 @ 8+
300 x 3 @ 9

Incline Bench.
2 warm up sets.
245 x 2 @ 9
245 x 2 @ 9
245 x 2 @ 10
245 x 2 @ 10

Press.
1 warm up set.
165 x 2 @ 8+
165 x 2 @ 9
165 x 2 @ 9
165 x 2 @ 10

DB Rows.
100 x 10
135 x 10

Abs.

briangodsen · Senior Member

Deadlift.
5 warm up sets.
500 x 2 @ 9
500 x 2 @ 9
500 x 2 @ 9
500 x 2 @ 10

RDL.
315 x 5 x 3

Reverse Hyper.

Abs.

briangodsen · Senior Member

5/17/2009

Jerk.
2 warm up sets.
165 x 5
185 x 3
210 x 8

Push Press.
115 x 10 x 5

Chin ups.
bw x 20

Abs.

Today turned out to be pretty decent, and I hit the number of reps I was looking for. It was a crazy night, so I wasn't expecting much. All my lead up sets were pretty much awful, but I got my head right for the last set and made it happen. I had to clean the first rep of each set since Wade was benching in the rack, and I've gotten pretty comfortable at catching the bar with a thumbless grip. Wade put up 875 doing reverse band bench, with the bands only taking off 95 pounds at the chest. Seeing that many plates on the bar was insane. He's going to put up a sick bench this June.

-- Edited by briangodsen on Monday 18th of May 2009 12:37:17 AM

briangodsen · Senior Member

5/18/2009

Squat.
5 warm up sets.
415 x 3 @ 9
415 x 3 @ 9
415 x 3 @ 9
415 x 3 @ 10

Saftey Bar squats.
185 x 10 x 3

Reverse Hyper.

Abs.

Squatting went pretty well today. I thought about taking a deload this week, but then I remembered I don't take deload weeks.

Date: May 20, 2009

Every week is a deload when you squat 400 pounds.

Gain some weight,
Mike

briangodsen · Senior Member

5/20/2009

Pause Bench.
5 warm up sets.
290 x 3 @ 9
290 x 3 @ 9
290 x 3 @ 9
290 x 4 @ 10 (15lb PR)

Incline Bench.
3 warm up sets.
235 x 3 @ 9
235 x 3 @ 9
235 x 3 @ 9
235 x 3 @ 10

Press.
1 warm up set.
160 x 3 @ 9
160 x 3 @ 9
160 x 3 @ 9
160 x 3 @ 10

Chin ups.
bw x 21

Abs.

Since I switched from benching twice a week to once a week things have greatly improved. When I got home I discovered that I had hit a decent 4-rep PR, and I did it on my last set. To me, that's a pretty good indicator that I'm getting stronger. I'd much rather have one good bench day per week than two average ones. Then again, when you're only benching 300lbs, every week is a deload week.

briangodsen · Senior Member

5/23/2009

Deadlift.
4 warm up sets.
475 x 3 @ 9
475 x 3 @ 9
475 x 3 @ 9
475 x 4 @ 10

RDL.
335 x 5 x 3

Reverse Hyper.

Abs.

briangodsen · Senior Member

5/27/2009

Pause Bench.
4 warm up sets.
280 x 3 x 5 @ 8-9
280 x 5 @ 10 (10lb PR)

Incline Bench.
1 warm up set.
225 x 3 x 6 @ 8-9

Press.
135 x 3
155 x 3
175 x 1 (10lb PR)

Chin ups.
bw x 20

Abs.

Solid day benching today. Hit a PR again on my last set, which is always nice. Benching once a week is awesome. I feel fresh everytime I touch the bar. Set a PR in the press, which doesn't mean much since a small child can press more than me. I gave 190 a shot but just couldn't quite get it over my head. I didn't log what I did on Sunday but I did some clean and jerks up to 225 working on dropping under the bar rather than just power cleaning everything. This was probably not smart since I had a tough DL day on Saturday and my back was fried. Every gym was closed on Monday so I couldn't squat, which probably was for the best since I was still destroyed from DL and C&J. Instead I biked 20 miles.

briangodsen · Senior Member

5/29/2009

Deadlift.
5 warm up sets.
460 x 3 @ 8
460 x 3 @ 8
460 x 3 @ 8+
460 x 3 @ 8+
460 x 3 @ 8+
460 x 3 @ 8+

RDL.
340 x 5 x 3

Reverse Hyper.

Abs.

Solid day pulling. Today was the first day that I actually did a deadlift workout versus just surviving it. Went home and ate a 1lb burger, fell asleep, and then got up early this morning and biked 10 miles.