Reactive Training Systems

briangodsen · Senior Member

RE: Brian's Training Log

briangodsen · Senior Member

12/3/2008

Seated DB Press.
65s for 5 sets of 10 reps.

Rear delts.
40lbs on cable machine for 3 sets of 10 reps.

DB front raises.
25s for 3 sets of 10 reps.

Push downs.
Avg band for 100 total reps.

Curls for the girls.

-- Edited by briangodsen at 02:55, 2008-12-04

briangodsen · Senior Member

12/4/2008

Deadlift (sans belt).
4 warm up sets.
405 x 2 @ 7
445 x 2 @ 8
475 x 2 @ 8.5
500 x 2 @ 9 (5lb PR)
455 x 2 @ 9
455 x 2 @ 9

Wade deadlift.
5 plates+5/side x 3 @ 9
5 plates+5/side x 3 @ 9
5 plates+5/side x 3 @ 9
5 plates+5/side x 3 @ 9
5 plates+5/side x 3 @ 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

12/6/2008

Towel Bench (index finger on rings).
4 warm up sets.
255 x 2 @ 7
285 x 2 @ 8
315 x 2 @ 8.5
330 x 2 @ 9 (15lb PR)
315 x 2 @ 9
315 x 2 @ 9

Incline Bench w/ fat bar.
1 warm up set.
215 x 3 @ 7
240 x 3 @ 8
265 x 3 @ 9 (10lb PR)
225 x 10 @ 10

Skull crushers w/ Kettle Bells.
Worked up to 45lb KBs + light band for 8 reps.

Chin ups.
Worked up to bw+50 for 10 reps.

Curls.

briangodsen · Senior Member

12/7/2008

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

Squat + 80lbs chain (sans belt).
4 warm up sets.
315 x 2 @ 7
345 x 2 @ 8
365 x 2 @ 9
380 x 2 @ 10
340 x 2 @ 9

Glute-ham.
Worked up to bw+light band+25lbs for 11 reps.

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

Ab roll outs.
bw+10 for 3 sets of 10 reps.

Had a stomach bug for the last few days, and I could definately feel it with the squats. Felt shaky on everything. Still 380+80lbs of chain for 2 reps without a belt was in the cards. Since there's no chance of me doing ab roll outs from my feet, I just put some weight on my back to make them a little harder.

-- Edited by briangodsen at 17:40, 2008-12-07

briangodsen · Senior Member

12/9/2008

2-Board.
4 warm up sets.
275 x 3 @ 7
295 x 3 @ 8
315 x 3 @ 8
335 x 3 @ 9
350 x 3 @ 10 (5lb PR)
325 x 3 @ 9

Close Grip Bench w/ 2 sec pause
1 warm up set.
215 x 4 @ 8
245 x 4 @ 9
270 x 4 @ 10 (5lb PR)

One arm DB rows.
Worked up to 120 for 9 reps.

Dips.
Worked up to bw+135lbs for 5 reps.
bw for 40 reps.

Curls for the gurls.

Felt ****ing great. PRs in 2 main exercises. As strong as I've ever been and the best part is, I feel healthy. No joint pain or soreness. It's amazing what even slightly having a plan can do. I can't wait till I actually get this RTS **** figured out.

-- Edited by briangodsen at 14:02, 2008-12-10

briangodsen · Senior Member

12/10/2008

Seated Press w/ fat bar.
Worked up to 185 for 8 reps.

Rear delts

Front Raises

Face pulls

External rotations

briangodsen · Senior Member

12/11/2008

Deadlift.
4 warm up sets
405 x 3 @ 7
445 x 3 @ 8
475 x 3 @ 8.5
505 x 3 @ 9.5 (10lb PR)
465 x 3 @ 9

Trap bar deadlift (sans belt).
2 warm up sets.
365 x 4 @ 7
405 x 4 @ 8
445 x 4 @ 9

Glute-ham.
bw for 3 sets of 15 reps.

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

Ab roll outs.
3 sets of 5 reps.
(Tried going back on my feet. Not very successful. I had to go about half-way back on my knees and then switch to the feet. Still killed me.)

Great success. It was a welcome change of pace to put the belt back on during the deadlift. For some reason, even without the belt, I'm not having problems anymore with the lockout. This is awesome, as I have sucked at this forever, but I really have no great explanation as to why it magically went away. My only thoughts are this:

1) Changed my starting position in relationship to the bar. I pull conventional, and I would always try to get my shins so that they were only about an inch away from the bar. This always felt unnatural, so a few weeks ago I finally said screw it and moved farther away from the bar.

2) Thought about the lockout of the lift before doing the lift. In the past, my legs would always lockout first, and then I would sort of be hunched over the bar fighting to straighten my back. Now, I think about driving my hips through, and I don't straighten my legs before I do that.

The best part about this workout was that right before my heaviest set, the bar clips I was using disappeared. I mean, literally vanished. That is, until I looked across the room and saw that Carl had somehow jacked them from me right under my nose, during the 5 seconds I wasn't looking, and was now using them to do EZ curls. I actually credit him for my PR today, because all I could think about was how much I wanted to **** up his life. Think about that. You're doing deadlift, you take the clips off and set them down right next to the bar, and in between your sets, someone takes them. Who the **** does that? Carl. That's who.

briangodsen · Senior Member

12/13/2008

Bench.
4 warm up sets.
250 x 3 @ 7
275 x 3 @ 8
300 x 3 @ 9 (15lb PR)
275 x 3 @ 8

Floor press w/ fat bar.
2 warm up sets.
255 x 4 @ 7
275 x 4 @ 7.5
295 x 4 @ 8
315 x 4 @ 9

Chin ups.
Worked up to bw+50 for 11 reps.

Kettle Bell skull crushers.
45s for 20,17,13.

Curls.

briangodsen · Senior Member

12/14/2008

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

Squat.
4 warm up sets.
315 x 3 @ 7
345 x 3 @ 7
375 x 3 @ 8
405 x 3 @ 9

Safety Bar Squat (sans belt.)
225 x 4 @ 7
255 x 4 @ 8
285 x 4 @ 9
305 x 4 @ 9.5 (20lb PR)

Glute-Ham.
bw for 3 sets of 15 reps.

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

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

Felt good but tired today. I was planning on working up to 420 in the squat, but I think it would have been an all out set, so I shut it down so I would be rested going into the week. Still tied my squat PR, and for sure had another rep or two left in the tank.

briangodsen · Senior Member

12/16/2008

2-Board.
4 warm up sets.
255 x 2 @ 7
285 x 2 @ 7
305 x 2 @ 8
325 x 2 @ 8
355 x 2 @ 9 (5lb PR)
330 x 2 @ 8

Close grip bench w/ 2 sec pause.
205 x 3 @ 7
235 x 3 @ 7
255 x 3 @ 8
275 x 3 @ 9 (5lb PR)

One arm DB rows.
Worked up to 130 for 8 reps.

KB Skull crushers.
Worked up to 45s + light band for 12 reps.

Curls.

Not a bad day. Kept the intensity a little lower today but still hit some decent numbers. I'm very happy with the CG pause bench. Next week hopefully I'll hit a big PR on the 2-Board as long as I stay fresh and keep my intensity in check.

briangodsen · Senior Member

12/18/2008

Standing One-arm DB Press.
Worked up to 60s for 10.
40s for 20.

Rear delts.
15s for 3 sets of 12 reps.

Front raises.
30s for 3 sets of 10 reps.

Push downs.
Avg band for 100 total reps.

Curls.

briangodsen · Senior Member

12/18/2008

Deadlift.
4 warm up sets.
405 x 2 @ 7
435 x 2 @ 7
465 x 2 @ 8
495 x 2 @ 8.5
525 x 2 @ 9.5 (PR)
475 x 2 @ 8.5

Trap bar deadlift (sans belt).
315 x 3 @ 7
365 x 3 @ 7.5
405 x 3 @ 8
455 x 3 @ 9

Glute-ham.
bw+light+mini band for 3 sets of 10 reps.

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

Ab roll outs.

Didn't quite have the same pop that I had in the DL last week, but still felt strong. All in all a good workout.

-- Edited by briangodsen at 18:09, 2008-12-19

briangodsen · Senior Member

12/20/2008

Bench.
4 warm up sets.
255 x 2 @ 7
275 x 2 @ 7.5
295 x 2 @ 8
315 x 2 @ 9 (PR)
285 x 2 @ 8

Floor press.
2 warm up sets.
255 x 3 @ 7
285 x 3 @ 8
315 x 3 @ 8.5

Chin ups.
Worked up to bw+75 for 6 reps.

Kettle Bell skull crushers.
Worked up to 45s+light+mini band for 8 reps.

Curls.

Good day. Bench felt easy. The gym was completely empty, so I had no handoffs and didn't want to chance anything. Feeling strong.

briangodsen · Senior Member

12/22/2008

Squat.
4 warm up sets.
330 x 2 @ 7
355 x 2 @ 7.5
380 x 2 @ 8
405 x 2 @ 8.5
430 x 2 @ 9 (PR I guess)
390 x 2 @ 8.5

Safety Bar squats (sans belt).
1 warm up set.
225 x 3 @ 7
250 x 3 @ 7.5
275 x 3 @ 8
315 x 3 @ 8.5

Glute-ham.
bw for 3 sets of 20 reps.

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

Ab roll outs.