Reactive Training Systems

briangodsen · Senior Member

RE: Brian's Training Log

briangodsen · Senior Member

8/31/2009

Squat.
3 warm-up sets.
355 x 1
380 x 1
405 x 1
430 x 1

Front Squat.
225 x 1
250 x 1
275 x 1
300 x 1 (25lb PR)

Back Raise.
bw x 10 x 3

Decline sit ups.
bw+25 x 10 x 3

Forced myself to back off a little today. Still hit a nice PR on the front squats though, but that's really more a result of not doing a 1RM in the last year than anything else. Form felt good, and weights felt light even though it was my 3rd day lifting in a row. I dream of the day when my squat deload has me doing 500lbs.

Front Squat:

briangodsen · Senior Member

9/2/2009

Pause Bench.
3 warm-up sets.
245 x 1
265 x 1
285 x 1
305 x 1
325 x 1 (ties PR)

Incline Bench.
2 warm-up sets.
200 x 1
225 x 1
250 x 1
275 x 1 (30lb PR - It's been exactly 1 year since I did a 1RM)

Dips.
bw x 30

Chins.
bw x 15

Back Raise.
bw x 10 x 3

Decline Sit ups.
bw+25 x 10 x 3

So ends month 1 of the Godsen Lifting Method. Everything met or exceeded expectations, and I feel I have a solid base upon which to build over the next 11 months. Dursecat made another appearance today and of course, matched me bench for bench by hitting 325 despite not lifting... ever. FML. At least I got some satisfaction from incline bench. I've wanted to be able to do 275 ever since I saw some guy hit that at the YMCA when I was younger. Got to cross one more life goal off the list. On to month 2...

Incline:

Tony Parrella · Senior Member

from the vids everything looks good dude, good power and speed all around. i love front squats and ive tried the snatch grip for it but it just dosent work for me. do you have any special tips on that?

briangodsen · Senior Member

Thanks Tony. For me at least, front squatting went from being a miserable, painful experience to somewhat enjoyable just by making a few changes. Stretch your forearms out before squatting by doing this:

Bar position is really the key I think. I'm sure there are about a thousand olympic lifting articles and videos that could explain it better than me, but the trick is having your shoulders forward and your elbows straight out in front of you, not pointing towards the ground. Your arms and hands really arent doing any work to hold the bar, other than to help keep it from rolling forward if you lean forward too much. The bar is just resting on your shoulders.

This video shows what I'm trying to say pretty well:

I use a thumbs from smooth grip position.

Tony Parrella · Senior Member

thanks brian ill have to give this grip a shot. i have been doing the traditional arms crossed position but occasionally have some difficulty with the bar rolling.

briangodsen · Senior Member

9/4/2009

Deadlift (no belt).
3 warm-up sets.
385 x 4
410 x 4
435 x 5 (5lb PR)
410 x 4
410 x 4

RDL (no belt).
235 x 5
270 x 5
305 x 10 (5lb PR)

Back Raise.
bw x 10 x 3

Decline sit ups.
bw+25 x 10 x 3

Felt fresh today after a week of very low volume. Tore through the top set of deadlift in record time. So begins month two.

briangodsen · Senior Member

9/6/2009

Jerk (no belt).
3 warm-up sets.
185 x 4
195 x 4
205 x 5
195 x 4
195 x 4

Press (no belt).
95 x 5
110 x 5
125 x 10

Chins.
bw x 20

Back Raise.
bw x 10 x 3

Decline sit ups.
bw+25 x 10 x 3

Originally I was going to use 275 to base my percentages off, but then I realized that I haven't done jerks without a belt, so I dropped it down to 250. I think I may have dropped it a little too low, but then again, week 1 is supposed to be easier, so I guess I won't know if I made the right call until after week 3.

briangodsen · Senior Member

9/8/2009

Squat (no belt).
4 warm-up sets.
330 x 4
350 x 4
370 x 5 (5lb PR)
350 x 4
350 x 4

Front squat (no belt).
180 x 5
210 x 5
235 x 8

Back Raise.
bw x 10 x 3

Decline sit ups.
bw+25 x 10 x 3

briangodsen · Senior Member

9/9/2009

Pause Bench.
3 warm-up sets.
250 x 4
265 x 4
280 x 5
265 x 4
265 x 4

Incline Bench.
1 warm-up set.
170 x 5
195 x 5
220 x 10 (5lb PR)

Chins.
bw x 25

Dips.
bw x 30

Back Raise.
bw+10 x 10 x 3

Decline Sit ups.
bw+25 x 10 x 3

Dominated this workout. Bench felt solid. One thing I'm actively working on this cycle is starting from a completely locked-out position. I've noticed in all of my bench vids that my arms don't looked completely locked out when I start the first lift. I don't think it's a big deal as I still lock it out when I finish the lift (which is the hard part), and no one said anything to me at my last meet, but I'm still aware of it, and it's something I intend to rectify. My roommate met me at the door when I got home with a loaded AK-47. It's good to live in Youngstown.

briangodsen · Senior Member

9/11/2009

Deadlift (no belt).
3 warm-up sets.
410 x 3
435 x 3
460 x 4 (5lb PR)
435 x 3
435 x 3

RDL (no belt).
250 x 3
285 x 3
320 x 8 (5lb PR)

Back Raise.
bw x 10 x 3

Decline sit ups.
bw+25 x 10 x 3

Strange day in the gym. I felt a little beat up going into this workout, as it's the 3rd workout in 4 days, but I left feeling awesome, despite some stupid lifting. Deadlifts were great except for a few minor problems. On my 2 work-up sets I noticed that the right collar of the bar was loose, and one plate on the right was bigger than the others, so when the weight hits the ground, the collar pops loose and all the plates slide to the right. Now, an intelligent person would switch the plate out and get a new collar, but for some reason I felt that the problem might just magically go away. Naturally, it didn't, so on my set with 460, right on cue, the collar pops loose, the plates slide to the right, and the bar is now in a crooked position relative to myself. Nevertheless, I still banged through the set. The only real downside, despite the set being harder than it needed to be, is that my obliques are destroyed from having to support a bar with the plates all slid over to one side. On a more constructive note, I changed my stance a little and brought me feet in closer with my toes pointed out a little more. I like this stance, but my glutes are destroyed. We'll see how it plays out in the long run.

briangodsen · Senior Member

9/12/2009

Jerk (no belt).
3 warm-up sets.
195 x 3
205 x 3
220 x 4
205 x 3
205 x 3

Press (no belt).
105 x 3
120 x 3
135 x 8

Chins.
bw x 20

Back Raise.
bw x 10 x 3

Decline sit ups.
bw+25 x 10 x 3

Felt pretty good this morning despite it being the 4th workout in 5 days. All sets were pretty easy. If things stay the same next week, I might bump up the weights next cycle. Wade lifts around 2pm tomorrow at USAPL bench nationals in Cleveland, and you can bet that I'll be there to help him out. Should be a lot of good lifters there.

briangodsen · Senior Member

9/14/2009

Squat (no belt).
4 warm-up sets.
350 x 3
370 x 3
395 x 4 (5lb PR)
370 x 3
370 x 3

Front squat (no belt).
1 warm-up set.
195 x 3
220 x 3
250 x 7

Back Raise.
bw x 10 x 3

Decline sit ups.
bw+25 x 10 x 3

Another good day squatting. Adjusted my stance a little so that my feet were slightly closer together and my toes pointed out more. I think overall my form was better, though the reps were a little slower. Best part of the workout was the random giant guy who told me after my set, "You're strong as a bull". All I could mutter in my oxygen deprived state was something like, "I don't know about that". Good times.

briangodsen · Senior Member

9/16/2009

Pause Bench.
4 warm up sets.
265 x 3
280 x 3
300 x 4 (5lb PR)
280 x 3
280 x 3

Incline Bench.
1 warm up set.
180 x 3
205 x 3
230 x 8 (5lb PR)

Dips.
bw x 31

Chins.
bw x 21

Back Raise.
bw x 10 x 3

Decline sit ups.
bw+25 x 10 x 3

It was a good day. I was thinking about a conversation I had with Mike at bench nationals this weekend. Mike's philosophy when it comes to training is pretty much 'all out all the time'. Naturally, as someone who believes in logical progression, I'm not much of a fan of this type of thinking, but when you're talking to a guy who is twice as strong as you, it does make you think. For a long time, that was my philosophy too: go balls out every time you're in the gym. I made good progress for a while, but it got to the point where I was burnt out, not making progress, and dreading each workout. I could have probably continued along this path and made progress slowly, but I would have hated it, and frankly, I don't think I have the mental fortitude to put myself through this hell every time I'm in the gym. I like lifting, and I want it to be enjoyable and something I can do for many years. At the same time, I think I realize now why Mike can lift like this for years at a time. He has the right personality for it. He can go, literally until his body cannot, week in and week out, and love it. I used to think that every training system that is worth a damn is at least based on some type of logical progression, but maybe that's simply not the case. Maybe it's more about the personality of the lifter. Some people are crazy enough to be able to go all out, all the time.

briangodsen · Senior Member

9/18/2009

Deadlift (no belt).
4 warm-up sets.
435 x 2
460 x 2
485 x 3 (5lb PR)
460 x 2
460 x 2

RDL (no belt).
275 x 5
305 x 3
340 x 6 (5lb PR)

Back Raise.
bw x 10 x 3

Decline sit ups.
bw+25 x 10 x 3

I don't know what it is, but the last 2 deadlift workouts I've left with more energy than when I came in, and it feels awesome. For the first time in about 5 years, I slept through the entire night without waking up once. When I woke up this morning, I felt incredible. Just got back from a 10 mile bike ride, and I'm going to spend the rest of the day stuffing my face, watching football, and UFC.