Reactive Training Systems

briangodsen · Senior Member

RE: Brian's Training Log

Date: Aug 3, 2008

8/1/2008

Towel Bench.
Worked up to 325 for 2 reps.

Close grip bench with 35lb kettle bells hanging from mini bands.
Worked up to 175 for 5 reps.

Bent over rows.
200 for 3 sets of 10 reps.

Standing band rows.
Light bands for 3 sets of 20 reps.

Decline skull crushers.
105 for 3 sets of 9 reps.

Band pull aparts.
Light band for 3 sets of 20 reps.

Decline sit ups.
bw for 50 reps.

Big PR in the bench. I think I could probably bench about 340 right now. The 325 for 2 was almost easy. The funny part is I weighed myself beforehand, and I'm down to 203. I live in bizzaro world.

briangodsen · Senior Member

8/3/2008

Drag the sled.
3 plates for 6 trips.

Squat off low box touch and go.
Worked up to 435 for 1, and missed 455.

Push the prowler.
2 plates for 6 trips.

Missing 455 pretty much killed this workout. It was strange. I missed it about half-way up, which has never happened before. If I can get it moving up, I'm always good to go, but for some reason, this one came back down. Lifting by myself didn't help. Oh well, live to squat another day.

briangodsen · Senior Member

8/5/2008

Seated Press.
Worked up to 205 for 2 reps.

Neutral grip seated DB press.
Worked up to 65s for 6 reps.

Front/Side raises.
20s for 3 sets of 10 reps.

Bent over rows.
Worked up to 270 for 5 reps.

Pull downs.
Worked up to 230 for 2 sets of 8 reps.

Tricep extensions with kettle bells.
Worked up to 35lb kettle bells + 2 mini bands behind the back for 8 reps.

Roman chair sit ups.
bw for 40 reps.

I got some great advice today:

"Be strong enough not to kill yourself in training and strong enough to prove you are better at meets."

briangodsen · Senior Member

8/7/2008

Prowler Push.
6 trips with 2 plates and 2 quarters.
(Actually ran 3 of the trips)

Looooow box squat off foam with SSB against strong bands.
8 sets of 2 reps with 225.

Sumo deadlift against monster minis.
8 sets of 1 rep with 275.

Reverse Hyper.
3 sets of 10 reps with 14 plates.

Glute ham.
1 set of 10 reps with bw.

It was game over at this point. My whole lower body was cramping up beyond words after the reverse hypers. Apparently there is only one way Mike does reverse hypers, and that is as a max effort lift. I was pretty happy with how things went though, as I didn't use a belt for any lifts. The deadlift against monster minis was hard as hell. Every rep felt like a max. I couldn't figure out why these were so damn hard until I got home and realized that we were using monster minis instead of minis. I had to look back in my log, and found that I've only done these once before, with 185, and even then it felt like a million pounds, so I guess I should be happy.

briangodsen · Senior Member

8/8/2008

Prowler Push.
5 trips with 2 plates and 2 quarters.
(Ran all 5 trips)

Fat bar bench with 80lbs chain off the manpon.
Worked up to 315 for 1 rep.

Fat bar bench with 35lb kettle bells hanging from minis.
Worked up to 225 for 3 reps.

Tricep extensions with 35lb kettle bells.
Worked up to 10 reps with 2 mini bands behind back.

Various grip chin ups.
bw for 3 sets of 13 reps.

Decline sit ups.
bw + 25 for 3 sets of 15 reps.

briangodsen · Senior Member

8/10/2008

Sled dragging.
3 plates for 6 trips.
(Ran 3 of the trips)

Reverse band deadlift with strong bands.
Worked up to 585 for 1.

Zercher squats off box.
Worked up to 295 for 5 reps.

Glute ham.
bw for 3 sets of 10 reps.

Prowler Push.
2 plates and 2 quarters for 5 trips.
(Ran all 5 trips)

Pretty good day. The deadlift was a PR for sure. The bands were old as hell, and we had them set to deload completely just above the knees. They only took maybe 80 pounds off the lift at the bottom. Mike pulled 740, and just missed 760. Throw him in a suit and a meet and I think he'd be close to 780.

briangodsen · Senior Member

8/12/2008

Sled Dragging.
4 plates for 6 trips.
(Ran all 6 trips)

Bench - 3 board.
Worked up to 395 for 1 rep.

Seated DB Press.
Worked up to 70s for 6 reps.

Wide grip chin ups.
bw for 3 sets of 14 reps.

Band push downs.
Avg band for 3 sets of 20 reps.

Prowler Push.
2 plates and 2 quarters for 5 trips.
(Ran all 5 trips)

Pretty good day today. Adding a plate to the sled work and running all the trips took alot out of me before the workout. Still, while the 395 was a real grinder, it was still a 25lb PR. Pushing the prowler reminded me of what running the 3200 felt like after the 4x800 and the 1600. Down to 200lbs and falling. I am now officially a woman.

briangodsen · Senior Member

8/14/2008

It was raining out, so I passed on the sled and did the eliptical. I should be shot.

Ukrainian deadlift.
5 plates for 3 sets of 15 reps.

Back attack.
2 plates + light band for 3 sets of 10 reps.

Glute-ham.
bw for 3 sets of 10 reps.

Prowler push.
2 plates and 2 quarters for 3 trips.
("ran" all three trips.)

The Ukrainians took alot out of me, but it was worth it. Only did 3 trips with the Prowler though. If you've ever pushed a prowler after it rained, holy hell. It was like it was glued to the ground. I can't imagine the hell of pushing that thing on the grass.

briangodsen · Senior Member

8/15/2008

Bench against minis.
Worked up to 275 for 1 rep.

JM presses with the fat bar.
135 for 4 sets of 6 reps.

Tricep pushdowns.
Worked up to 90lbs + 2 minis for 6 reps.

One arm DB rows.
Worked up to 2 sets of 15 reps with 150.

Shrugs.
Worked up to 405 for 15 reps.

Pretty good day today. I can tell both Mike's bench and my bench are going up. Officially weighed in at 198. The funny thing is, I could probably loose another 10-20 pounds easily if I wanted to, and my strength has actually increased on all my lifts, especially the bench, which makes no sense. Feeling lean and mean, and ready for a week of vacation.
On a more important note, Donnie Thompson will be hanging out at Jump Stretch in Youngstown to talk training with Coach (Dick Hartzell) on August 26th, so if you're near Y-town, don't miss this chance.

briangodsen · Senior Member

8/24/2008

Prowler Push.
4 plates for 5 trips.
(ran all 5 trips)

Rack pulls just below knees (pin 4).
Worked up to 545 for 2 and 585 for 1.

Glute-Ham.
bw+25 for 3 sets of 10 reps.

Roman Chair.
bw+25 for 3 sets of 12 reps.

Good to be back from vaca and in the gym. Somehow I got sick on the eve of the last day of vacation. Combine that with a 10 hour drive, and a wedding all day yesterday and I felt pretty awesome this morning. Still, stuck it out and got some decent work in by myself. Mike just sent me a message that we're going to pull against chains tomorrow. My back is going to feel greeeaaaat.

briangodsen · Senior Member

8/25/2008

Sumo deadlift + 80lbs chain.
Worked up to 405 for 1 rep.

Reverse Hyper.
4 plates for 3 sets of 20 reps.

Single leg band curls.
Avg band for 3 sets of 12 reps.

Pull down abs.
Strong band for 3 sets of 20 reps.

Band good mornings.
Strong band for 3 sets of 10 reps.

Today went about as expected. I thought my back might explode after doing rack pulls yesterday, but I was half-smart and didn't do too much. After I got done with what little pulling I did, the rest of the workout basically consisted of doing whatever didn't force me to bend over in any way. My back hurt so bad I was laughing out loud. I can honestly say I can't wait to bench on Wednesday.

briangodsen · Senior Member

8/27/2008

Bench against light bands.
Worked up to 205 for 2 reps.

Close grip incline bench.
Worked up to 205 for 5 reps.
(Did a drop set of 185 for 11 reps.)

Skull crushers.
Worked up to 95 for 8 reps.
(Did a drop set of 65 for 21 reps.)

Elbows out extensions.
Worked up to 40s for 10 reps.
(Did a drop set of 30s for 15 reps.)

Wide grip chin ups.
Worked up to bw+40 for 5 reps.
(Did a drop set of bw for 12 reps.)

Chest supported rows.
Worked up to 6 plates and 2 quarters for 8 reps.

Forearm work.
Did various wrist curls.

This was a marathon session today, but it went pretty well. My previous best on this bench setup was 200, so it was a nice PR. The way the light bands were set up, the tension has to be around 200 pounds at the top. By far the most impressive part about this workout was Mike's chin ups. At about 270 pounds, I figured he'd be good for maybe 2 or 3, but he claimed that he did 21 chinups just last week while I was gone. Well, he proved me wrong, and actually managed to do MORE weighted chinups than my skinny ass. It was downright insane. I must regain my dignity on this exercise.

briangodsen · Senior Member

8/29/2008

Prowler Push.
2 plates for 5 trips.
(Ran all 5 trips.)

Squat.
Worked up to 405 for 1.

Glute-Ham.
bw+25 for 3 sets of 10 reps.

Reverse Hyper.
6 plates for 3 sets of 15 reps.

More Prowler Push.
2 plates for 5 trips.
(Ran all 5 trips.)

Squat was somewhat disappointing, but then again it's the first time I've done a real squat in about 2 months, and my bodyweight is down to 196. Form felt a little weird, but it was still solid, and depth was well below parallel. I've got alot of work to do if I'm going to squat 500 raw by mid-november.

briangodsen · Senior Member

8/31/2008

Prowler Push.
2 plates for 5 trips.

Incline Bench.
Worked up to 245 for 3 reps.

DB Bench.
Worked up to 90s for 8 reps.

Various grips chin ups.
bw for 3 sets of 15,12,12 reps.

Tricep pushdowns.
Avg band for 3 sets of 20 reps.

Decline sit ups.
bw+25 for 3 sets of 12 reps.