Reactive Training Systems

briangodsen · Senior Member

RE: Brian's Training Log

briangodsen · Senior Member

7/13/2009

Squat (no belt).
6 warm up sets.
355 x 4 x 6 @ 8+

Front Squat (no belt).
165 x 5
195 x 5
225 x 10

Reverse Hyper.
230 x 15 x 3

Hanging Leg Raise (knees to elbows).
bw x 7 x 5

I think these 4 x 6 workouts are more of a mental challenge than anything. So many reps. Decided to mix it up a little and change out Safety Bar Squats for Front Squats. I don't think I've ever front squatted more than 275, so I have no where to go but up.

briangodsen · Senior Member

7/15/2009

Pause Bench.
5 warm-up sets.
300 x 2 @ 8+
300 x 2 @ 8+
300 x 2 @ 9
300 x 3 @ 10 (ties PR)

Incline Bench.
1 warm-up set.
185 x 5
210 x 3
235 x 6 (2 rep PR)

Dips.
bw x 18 x 4

Chins.
bw x 12 x 3

Reverse Hyper.
200 x 15 x 3

Decline sit-ups.
bw x 15
bw+10 x 12 x 3

Just missed hitting a 4th rep on my last set of bench, which pissed me off because I hate missing reps. Still came back and hit a decent PR on the Inclines. I actually feel really good today, and I think it might be because I tossed 250 bails of hay when I got home. Strange what a little extra cardio does to me.

briangodsen · Senior Member

7/17/2009

Deadlift (no belt).
10 warm-up sets.
315 x 1
345 x 1
375 x 1
405 x 1

Reverse Hyper.
270 x 10 x 5

Back Raise.
bw+10 x 15
bw+20 x 12
bw+25 x 11

Hanging leg raise (elbows to knees).
bw x 8 x 5

Well today went better than expected for sure. I was originally planning on doing 95x10x5 on the deadlift, but after 2 sets I felt pretty good and didn't have any pain, so I went up a little in weight... and a little more... and a little more. 405 was fairly easy, and the best part is, I didn't have any pain while pulling. I still have a fair amount of tightness and pain, especially in the morning when I get up, but its good to see things are moving in the right direction.

briangodsen · Senior Member

7/18/2009

Jerk.
2 warm-up sets.
155 x 5
175 x 5
195 x 12 (5lb PR)

Push Press.
125 x 10 x 4

Chin ups.
bw x 25

Decline sit ups.
bw+10 x 10 x 5

Reverse Hyper.
180 x 10
230 x 10
280 x 10

Felt great today, other than I had to get up at 6am on a Saturday and lift a day early since I won't be able to lift tomorrow. All this extra ab and back work is like magic. Lifts that I haven't trained are actually getting easier because of it. I saw myself in the mirror while sitting down, and low and behold, my low back was in a naturally straight position for the first time in my life. Usually it is rounded over. My posture is getting better, and I feel like I'm really moving in the right direction. Saw Dick Hartzell today and he gave me some exercises and stretches to do for my back. Feeling better all the time.

BobW · Senior Member

Hey Brian, that's great news about your back. Keep healing up & getting stronger, man!

briangodsen · Senior Member

Thanks Bob. At this point I feel like I'm going to be back even better than 100%.

7/20/2009

Squat (no belt).
6 warm up sets.
405 x 2 @ 8+
405 x 2 @ 9
405 x 2 @ 9
405 x 2 @ 9

Front squat (no belt).
185 x 3
210 x 3
240 x 8

Reverse Hyper.
250 x 15 x 3

Hanging Leg Raise (knees to elbows).
bw x 8 x 5

Felt great squatting today. Form has improved alot since I hurt my back (go figure). It's such a pain in the ass doing all this stretching and extra work, but it's definitely paying off big time. It looks like I'll be doing reverse hypers and ab stuff every workout from now on. Whatever it takes.

briangodsen · Senior Member

7/22/2009

Pause Bench.
4 warm up sets.
285 x 3 @ 8
285 x 3 @ 8+
285 x 3 @ 8+
285 x 5 @ 9.5 (5lb PR)

Incline Bench.
165 x 5
190 x 5
215 x 10 (5lb PR)

Dips.
bw x 20,20,20,15

Chin ups.
bw x 10 x 4

Reverse Hyper.
220 x 15 x 3

Decline sit ups.
bw+10 x 10
bw+20 x 10
bw+25 x 8

Really not much to talk about. It was a good day, I hit some PRs, and I'm looking forward to seeing how my back responds to pulling on Friday. Getting stronger every day.

briangodsen · Senior Member

7/24/2009

Deadlift (no belt).
7 warm-up sets.
425 x 2 x 5
425 x 4 @ 8+

Reverse Hyper.
280 x 10 x 5

Back Raise.
bw+25 x 12 x 3

Hanging Leg Raise (knees to elbows).
bw x 9 x 5

Today went OK I guess. Better than the 405x1 I did last week, so I shouldn't complain. It's kind of like relearning the deadlift. I'm slow off the floor, and fast at lockout, which is the exact opposite of what I was before I hurt my back. This makes it hard to gauge the difficulty of the reps because the pulls feels harder when I start the rep than when I finish it. Still, things are moving in the right direction.

briangodsen · Senior Member

7/26/2009

Jerk.
1 warm up set.
165 x 3
185 x 3
205 x 10 (5lb PR)

Push Press.
125 x 10 x 4

Chin ups.
bw x 23

Decline Sit Ups.
bw+25 x 10,10,9

Hit a nice PR today and probably had a little left in the tank. Should have a camera sometime this week so I can start getting some videos. Congratulations to Big Mike Tuchscherer for putting up the biggest total at the World Games.

briangodsen · Senior Member

7/27/2009

Squat (no belt).
6 warm-up sets.
380 x 3 @ 9
380 x 3 @ 8+
380 x 3 @ 9
380 x 4 @ 9

Front squat (no belt).
200 x 5
225 x 3
250 x 6

Back Raise.
bw x 15
bw+25 x 12 x 2

Hanging Leg Raise (shins to bar).
bw x 5,5,5,5,7

Squat form was pretty ****ty today, and things moved slower than they should have, but it got better each set. Even finished with a little left in the tank. Front squats actually felt pretty easy. I told a friend yesterday that I thought I could walk a mile in 10 minutes, and he called bull****, so after I got done lifting I went to a Bike trail by my house and set out to prove him wrong. After the first 100 feet I had the worst lower leg pump I have ever felt in my life. I thought my calves and shins were going to explode, but I pressed on. I knew that when I came though the 1/2 mile point at 5:30 that I was in trouble, but I tried to fight through it. With great shame, I finished in 11:18, and discovered that I cannot walk a mile in 10 minutes.

briangodsen · Senior Member

7/29/2009

Pause Bench.
4 warm-up sets.
280 x 3 @ 8
280 x 3 @ 8
280 x 3 @ 8
280 x 3 @ 8+
280 x 3 @ 8+
280 x 5 @ 9

Incline Bench.
1 warm-up set.
185 x 3
205 x 3
230 x 7 (5lb PR)

Dips.
bw x 10
bw+25 x 10
bw+50 x 10
bw+75 x 9

Chin ups.
bw x 13 x 3

Back Raise.
bw x 15 x 3

Decline Sit Ups.
bw+20 x 12,10,8

Felt really good benching today, and had a fair amount left in the tank on flat and incline benching. Got my camera, so as soon as the memory card comes in, I should be able to take videos regularly. Soon I will be an online sensation... or just another puss who posts too many videos of themselves.

briangodsen · Senior Member

7/31/2009

Deadlift (no belt).
5 warm-up sets.
405 x 3 @ 8
430 x 3 @ 8+
455 x 4 @ 9 (ties PR)

RDL (no belt).
245 x 5
275 x 5
315 x 8

Back Raise.
bw x 10
bw+25 x 10
bw x 15

Decline sit ups.
bw+20 x 10 x 3

Felt great today. The real test will be, how do I feel tomorrow? At this point, I'd say my back is as close to 100% as it's going to get, and I'm ready to start hitting some new PRs.

briangodsen · Senior Member

8/1/2009

Jerk.
2 warm-up sets.
165 x 5
190 x 3
215 x 9 (5lb & 1 rep PR)

Push Press.
125 x 10 x 5

Chin ups.
bw x 10 x 4

Back Raise.
bw x 10 x 3

Decline sit ups.
bw x 11,10,9

So damn close to getting 10 reps. Would have been a huge PR, but I guess I'll have to settle for a medium PR. Camera works great. Will have videos regularly. MUST. GET. STRONGER.

briangodsen · Senior Member

8/3/2009

Squat (no belt).
4 warm-up sets.
340 x 3 @ 7+
365 x 3 @ 8
390 x 4 @ 9 (5lb PR)
365 x 3 @ 8

Front Squat (no belt).
180 x 5
205 x 5
230 x 10 (5lb PR)

Back Raise.
bw x 10
bw+25 x 10 x 2

Decline Sit Ups.
bw+25 x 10 x 3

Well, by the look of the video and the way I felt, my form wasn't as bad as I anticipated. It definitely felt better than last week anyways, though there is still much room for improvement. Wade was doing shrugs with about 1,000 lbs when I got there. Should have took a video of that instead.