Reactive Training Systems

briangodsen · Senior Member

RE: Brian's Training Log

briangodsen · Senior Member

9/21/2009

Squat (no belt).
3 warm-up sets.
370 x 2
395 x 2
415 x 3 (5lb PR)
395 x 2
395 x 2

Front Squat (no belt).
210 x 5
235 x 3
260 x 6 (5lb PR)

Back Raise.
bw x 10 x 3

Decline sit ups.
bw+25 x 10 x 3

Squats went well considering this was probably the hardest workout of the month. I really need to exercise more control as the set goes on. I don't think most people who squat raw go deeper each successive rep, and it's causing my form to break down and costing me pounds and energy. I guess I can't complain too much since I did hit two PRs, but as the great Mike Bartos would say, when you're only squatting 400lbs, every week is a deload. As a side note, I guess the big ogre who spotted me last week spent some time with the Green Bay Packers.

Guest spot by Dan Blakely.

briangodsen · Senior Member

9/23/2009

Pause Bench.
4 warm-up sets.
280 x 2
300 x 2
315 x 2 (missed 3rd rep)
300 x 2
300 x 2

Incline Bench.
1 warm-up set.
195 x 5
220 x 3
245 x 6 (5lb PR)

Dips.
bw x 32

Chins.
bw x 22

Back Raise.
bw x 10 x 3

Decline sit ups.
bw x 10 x 3

FML. Missed my first rep today. I was not pleased. I rushed the set and I paid for it. I almost threw in the towel with the whole workout, but then I realized that how you deal with adversity determines who you really are, so I sucked it up and hit a PR on the inclines. I'll sleep it off and evaluate if I need to make any changes, but I think it was just an isolated incident. Next month when I kill this workout, I'll be able to look back and have a good laugh about it.

briangodsen · Senior Member

9/25/2009

Deadlift.
3 warm up sets.
405 x 1
455 x 1
500 x 1

RDL.
285 x 3
320 x 2
355 x 1
375 x 1 (5lb PR)

Cleans. - Hilarity Ensues
135 x 2
185 x 1
225 x 1
275 x fail
275 x fail

Back Raise.
bw x 10 x 3

Decline sit ups.
bw+25 x 10 x 3

Since week 4 of each cycle is whatever I want it to be, I took it easy on deadlifts with the intent of saving up for a squat PR on monday. For whatever reason, I decided to do some cleans, even though I have no idea what I'm doing. I also decided I should be able to hit 275. I discovered today that I cannot, in fact, clean 275, so lesson learned there. I'm not sure on this, but I think I also discovered that you're not supposed to try and catch the bar with your shoulders, because my wrists hurt pretty good. Video of my failed attempts are included for your enjoyment.

briangodsen · Senior Member

9/27/2009

Jerks.
1 warm up set.
135 x 3
185 x 2
225 x 1

Press.
135 x 2
165 x 1
185 x 1 (10lb PR)

Chins.
bw x 20

Back Raise.
bw x 10 x 3

Decline sit ups.
bw+25 x 10 x 3

My press is awful, but at least it's getting better. Wrists still hurt, but the pain was manageable. Didn't have to wear a belt on anything today, or maybe it was just because I was too lazy to put it on. Either way, core strength must be getting better.

-- Edited by briangodsen on Sunday 27th of September 2009 04:19:49 PM

briangodsen · Senior Member

9/28/2009

Squat.
4 warm up sets.
405 x 1
435 x 1
465 x 1

Front Squat.
1 warm up set.
225 x 1
275 x 1
325 x 1
365 x 1 (65lb PR)

Back Raise.
bw x 10 x 3

Decline sit ups.
bw+25 x 10 x 3

Originally I had planned to hit a small squat PR, but after talking to Chase, I decided I would shoot for 495. Go big or go home. 465 was slower than I felt it should be if I was going to hit 5 wheels, so I decided to save it for another day. I decided I'd hit a big front squat PR instead, although I didn't know how big. All in all, not a bad day.

Front Squat:

briangodsen · Senior Member

9/30/2009

Pause Bench.
4 warm up sets.
280 x 1
305 x 1
330 x 1 (5lb PR)

Incline Bench.
1 warm up set.
185 x 1
225 x 1
250 x 1

Dips.
bw x 30

Chins.
bw x 20

Back Raise.
bw x 10 x 3

Decline sit ups.
bw+25 x 10 x 3

Benching felt solid. I realized what I did wrong last week. I was lowering the bar instead of pulling myself up to the bar. So ends month 2 of my training experiment.

briangodsen · Senior Member

10/3/2009

Deadlift (no belt).
3 warm up sets.
390 x 4
415 x 4
440 x 5 (5lb PR)
415 x 4
415 x 4

RDL (no belt).
240 x 5
275 x 5
310 x 10 (5lb PR)

Back Raise.
bw x 10 x 3

Roman Chair sit ups.
bw+25 x 10 x 3

Been sick the last few days, so I was just hoping to put the work in and get out. Deadlifting felt awesome though. Seems to get better every week. Dethalbum II arrived in the mail yesterday. I cannot wait for new episodes of Metalocalypse. Congrats to Big Z. Three months is too long to have to wait to watch WSM 09.

briangodsen · Senior Member

10/4/2009

Jerk (no belt).
2 warm up sets.
190 x 4
200 x 4
210 x 5 (5lb PR)
200 x 4
200 x 4

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

Chins.
bw x 10 x 3

Back Raise.
bw+10 x 10 x 3

Decline sit ups.
bw+35 x 10 x 3

Solid day today. Jerks were pretty easy. Screwed up my press numbers and accidentally used the numbers from last month. No big deal though, I'll fix it next week. I probably need to bump them up anyways. Wade hit some solid numbers benching today. By solid, I mean crazy. 440 x 3 on incline bench and 500 x 1 on close grip. I also discovered, much to my dismay, that his arms are bigger than my legs. I know because he tried to use my knee sleeves for his elbows, and we could barely get them on. I guess this shouldn't surprise me since he benches more than I squat. FML.

Wade:

briangodsen · Senior Member

10/6/2009

Squat (no belt).
3 warm up sets.
325 x 4
350 x 4
375 x 5 (5lb PR)
350 x 4
350 x 4

Front Squat (no belt).
1 warm up set.
185 x 5
215 x 5
240 x 10 (10lb PR)

Back Raise.
bw x 10 x 3

Decline sit ups.
bw+25 x 10 x 3

What a day. I'm not in a very good place with my squat right now. I'm making progress, but I'm just muscling my way through the reps. My form is awful and inconsistent, and I have to get that **** straightened out. It's bizarre because I've felt good about my squat form before, so I have no idea what happened. I need to go back and look and see what I was doing then. On a positive note, I don't have to worry about depth, and I hit a PR. For some reason, my back was really tight, and I thought about dropping the front squats. Then I thought about belting up for them. Then I realized my bench is probably better than my front squat. I was so disgusted, that I just manned up and got it done. The last rep was probably 10 seconds from start to finish, and my whole body was shaking, but it put a smile on my face to remember what real work feels like. If nothing else, it makes everything else I've done up to this point seem easy by comparison.

briangodsen · Senior Member

10/7/2009

Pause Bench.
3 warm up sets.
255 x 4
270 x 4
285 x 5 (5lb PR)
270 x 4
270 x 4

Incline Bench.
1 warm up set.
175 x 5
200 x 5
225 x 10 (5lb PR)

Dips.
bw x 33

Chins.
bw x 15

Back Raise.
bw x 10 x 3

Decline sit ups.
bw x 10

Hanging leg raise.
bw x 8, 7

Solid day. Bench felt good, except my damn hands and wrists still hurt from those stupid cleans. Legs are sore from squatting. I think when I was younger I dreamed of doing 225 for 10 reps on the incline, so I guess I knocked out that minor goal today. Backed off on the chins because my lats were sore. Hanging leg raises are hard. I write like an eight year old.

briangodsen · Senior Member

10/09/2009

Deadlift (no belt).
3 warm up sets.
415 x 3
440 x 3
465 x 4 (5lb PR)
440 x 3
440 x 3

RDL (no belt).
255 x 3
290 x 3
325 x 8 (5lb PR)

Back Raise.
bw x 10 x 3

Decline sit ups.
bw+25 x 10 x 3

Legs were still beat from front squatting on Tuesday, but I got a new pair of shoes to pull in, and I couldn't wait till Saturday to try them out. I guess the pulling wasn't any harder than last month, so that's a plus. I like the wrestling shoes.

briangodsen · Senior Member

Thanks.

10/11/2009

Jerk (no belt).
3 warm up sets.
200 x 3
210 x 3
225 x 4 (5lb PR)
210 x 3
210 x 3

Press (no belt).
110 x 3
125 x 3
140 x 8 (5lb PR)

Back Raise.
bw x 10 x 3

Hanging Leg Raise.
bw x 8 x 3

briangodsen · Senior Member

10/12/2009

Squat.
5 warm up sets.
405 x 1
425 x 4 (1 rep PR)
405 x 3
405 x 3
405 x 3

Front Squat (no belt).
200 x 3
225 x 3
255 x 8 (10lb PR)

Back Raise.
bw+10 x 10 x 3

Hanging Leg Raise.
bw x 10,9,8

Got to the gym today and realized that I have 1 month until my meet. That being the case, I opted to get a little weight on my back and get used to wearing a belt and sleeves again. I wasn't sure how the added volume would affect me, so I did my drop sets after my working set. Squats felt really good. Front squats weren't nearly as bad as last week, and I left the gym with quite a bit of energy. It was also the first time I drank something while lifting. Just a vitamin water, but I can tell it made a difference, especially towards the end of the workout. I must investigate this workout nutrition stuff.

briangodsen · Senior Member

10/14/2009

Pause Bench.
3 warm up sets.
265 x 3
285 x 3
305 x 3
285 x 3
285 x 3

Press.
135 x 3
165 x 1
180 x 1
190 x 1 (5lb PR)

Chins.
bw x 20,15,10,5

Back Raise.
bw+10 x 10 x 3

Hanging Leg Raise.
bw x 10,10,8

Well, today was a fiasco. For some reason I felt ****ty even warming up for the bench. Cut the top set a rep short because I am a vag. Then, I couldn't do incline bench because it must have been "show everyone in the gym how to do incline bench with the bamboo bar" day. So, I cleaned out my vag and decided to hit a Press PR. While this isn't very good, at least it was something I could hang my hat on. Couldn't do dips because the giant SORINEX machine is now gone, but I guess we are getting a second power rack, so I can deal with that. Did some extra chins to make up for it. Some days you just gotta roll with the punches and keep the vodka cold.

Press: