Reactive Training Systems

briangodsen · Senior Member

RE: Brian's Training Log

briangodsen · Senior Member

10/31/2008

Seated Press w/ fat bar.
Worked up to 185 for 5 reps.

Incline DB Bench.
Worked up to 80s for 8 reps.

Decline Skull Crusher.
105 for 3 sets of 8 reps.

Chin ups.
bw for 1 set of 27 reps.

Internal/External shoulder rotation.
Int - 1 set/arm of 20 reps with 15lbs.
Ext - 1 set/arm of 12 reps with 15lbs.

briangodsen · Senior Member

11/2/2008

Squat w/ chains.
Worked up to 375 + 100lbs chain for 1 set of 2 reps.

Lox box squat w/ SSB sans belt.
Worked up to 275 for 1 set of 4 reps.

Reverse Hyper.
Worked up to alot of plates + avg band.

Glute-ham.
Worked up to bw+avg band for 8 reps.

Band pull downs.
Strong band for 3 sets of 20 reps.

briangodsen · Senior Member

11/3/2008

Band pull downs.
Strong band for 3 sets of 20 reps.

Russian Twist.
Light band for 3 sets of 15 reps/side.

Eliptical.
10 min.

11/4/2008

Close grip bench.
260 for 3 reps.

DB Incline Bench.
85s for 8 reps.

Dips.
bw+75 for 10 reps.

Chin ups.
bw+25 for 17 reps.

briangodsen · Senior Member

11/5/2008

Seated DB Press
60s for 5 sets of 10 reps.

Cable front raises.
4 sets of 10 reps.

Cable side raises.
4 sets of 10 reps.

Hammer curls.
45s for 3 sets of 10 reps.

briangodsen · Senior Member

11/15/2008

USAPL Ohio Powerlifting Bench Press and Ironman Championship.

Weighed in at 195.6.

Squat.
1st attempt: 390 (good)
2nd attempt: 415 (good)
3rd attempt: 435 (good)

Bench.
1st attempt: 280 (good)
2nd attempt: 300 (miss)
3rd attempt: 300 (good)

Deadlift.
1st attempt: 475 (good)
2nd attempt: 500 (good)
3rd attempt: 525 (good)

Total: 1260

Overall I was pretty happy with how things went. The last time I lifted RAW at 198 I went 405-275-475 for a 1155 total, so I was happy with the improvement, especially considering how random my training has been. I finally got my RTS manual on friday, and can allready see how much it's going to help just by reading the first 3 chapters. I'm looking forward to making some serious progress over the next year. RTS here I come.

briangodsen · Senior Member

11/18/2008

I've read through 7 chapters of the RTS Manual so far. It is brilliant. I've never been more excited to train before. Unfortunately, I let my eagerness get the best of me today, and my volume was too low, and the intensity was too high, but at least I know that now! Being sick didn't help either, but that is what fatigue stops are for!

Bench + 80lbs chain (pinky on rings).
5 warm up sets.
225 x 2 @ 8
225 x 2 @ 8
225 x 2 @ 8.5
225 x 2 @ 9
215 x 2 @ 8.5
215 x 2 @ 9

Incline DB Bench + light band.
2 warm up sets.
80s x 5 @ 9
80s x 5 @ 9
80s x 5 @ 9
80s x 5 @ 10

Tricep death.
(Bench + 80lbs chains for 8 reps off 2, 3, and 4 board without stopping).
45 @ 7
95 @ 8
135 @ 10

Push downs + mini band.
40 x 10 @ 6
80 x 10 @ 7
120 x 10 @ 8
150 x 8 @ 10

briangodsen · Senior Member

11/20/2008

Deadlift (sans belt).
3 warm up sets.
365 for 4 @ 7
405 for 4 @ 8
435 for 4 @ 9
455 for 3 @ 10

Still felt sick and beat up from the meet so I cut it there and did some ab work and stretched.

briangodsen · Senior Member

11/22/2008

Towel(ie) Bench. (index on rings)
3 warm up sets.
255 x 3 @ 7
275 x 3 @ 8
295 x 3 @ 8
315 x 3 @ 9 (15lb PR)
300 x 3 @ 9
300 x 3 @ 10

Floor Press w/ fat bar.
2 warm up sets.
255 x 4 @ 8
275 x 4 @ 8.5
295 x 4 @ 9 (PR?)
275 x 4 @ 9
275 x 4 @ 9

Incline Bamboo Bar Bench.
Worked up to 170 for 10 reps.

Chin ups.
3 sets of 15 reps.

Rear delt flies w/ bands.
3 sets of 15 reps.

briangodsen · Senior Member

11/23/2008

Chest supported rows.
Worked up to 8 plates for 8 reps.

Wide grip pull downs (palms facing eachother).
Worked up to 180 for 2 sets of 10 reps.

Squat w/ 80lbs chain (sans belt).
3 warm up sets.
275 x 3 @ 7
305 x 3 @ 7.5
335 x 3 @ 8.5
350 x 3 @ 9
315 x 3 @ 8
315 x 3 @ 8*

(*Spent too much time between sets.)

Squat w/ SSB (sans belt).
1 warm up set.
225 x 4 @ 7
255 x 4 @ 8
285 x 4 @ 9*

(*Collar around bar broke, so that was that.)

Kettle bell swings.
45lbs for 3 sets of 20 reps.

Pull downs.
Strong band for 3 sets of 20 reps.

briangodsen · Senior Member

11/25/2008

Bench + 80lbs chain (pinky on rings).
4 warm up sets.
205 x 4 @ 8
225 x 4 @ 9
240 x 3 @ 10
225 x 3 @ 9
225 x 3 @ 10
(18 mins)

Floor press w/ fat bar.
1 warm up set.
225 x 5 @ 7
255 x 5 @ 8
285 x 5 @ 10
275 x 5 @ 9
275 x 5 @ 10

Rack Lockouts w/ fat bar.
Worked up to 405 for 4 reps.

DB tricep extensions.
30s for 7 sets of 8 reps.

-- Edited by briangodsen at 00:59, 2008-11-26

briangodsen · Senior Member

11/26/2008

Seated DB Press.
60s for 5 sets of 10 reps.

Rear delts.
3 sets of 10 reps.

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

Shoulder rotation.
Internal/Extermal for 2 sets of 10 reps.

Band pull downs.
Strong band for 3 sets of 20 reps.

briangodsen · Senior Member

11/28/2008

Deadlift (sans belt).
4 warm up sets.
405 x 3 @ 8
445 x 3 @ 8.5
475 x 3 @ 9
430 x 3 @ 9
430 x 3 @ 9

Wade deadlift.
1 warm up set.
4 plates/side x 4 @ 7
4.5 plates/side x 4 @ 8
5 plates/side x 4 @ 9
5 plates/side x 4 @ 9
5 plates/side x 4 @ 9

Reverse Hyper.
6 plates for 3 sets of 10 reps.

Ab roll outs (from the knees).
3 sets of 10 reps.

briangodsen · Senior Member

11/29/2008

Towel Bench (Index finger on rings).
4 warm up sets.
255 x 4 @ 8
280 x 4 @ 8.5
305 x 4 @ 10
275 x 4 @ 8
275 x 4 @ 8.5
275 x 4 @ 9

Incline Bench w/ fat bar.
1 warm up set.
205 x 5 @ 7
225 x 5 @ 8
240 x 5 @ 9
225 x 5 @ 8.5
225 x 5 @ 9

Rack lockouts w/ fat bar (low pin).
315 for 3 sets of 5 reps.

Band push downs.
Light bands for 3 sets of 20 reps.

Chin ups.
Worked up to bw+50 for 8 reps.

Hammer curls.

-- Edited by briangodsen at 23:25, 2008-11-29

briangodsen · Senior Member

11/30/2008

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

One arm DB rows.
Worked up to 100 for 10 reps.

Squat + 80lbs chain (sans belt).
4 warm up sets.
305 x 4 @ 8
335 x 4 @ 8.5
355 x 4 @ 9
320 x 4 @ 9

Glute-ham.
Worked up to bw+25+light band for 10 reps.

Reverse Hyper.
6 plates for 3 sets of 10 reps.

Considering I was still sore as hell from deadlifting on Friday, things went pretty well. Did 5 more pounds plus one more rep in the squat than last week. All this beltless work is paying off.