Reactive Training Systems

briangodsen · Senior Member

RE: Brian's Training Log

briangodsen · Senior Member

12/27/2008

Deadlift.
5 warm up sets.
405 x 1 @ 7
435 x 1 @ 7.5
465 x 1 @ 8
495 x 1 @ 8.5
525 x 1 @ 9
550 x 1 @ 9.5 (5lb PR)

Trap bar deadlift (sans belt).
1 warm up set.
365 x 2 @ 7
405 x 2 @ 8
455 x 2 @ 9
475 x 2 @ 9

Glute-ham.
Worked up to bw+light+2 mini bands for 6 reps.

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

Abs.

briangodsen · Senior Member

12/28/2008

Bench.
4 warm up sets.
245 x 1 @ 6
260 x 1 @ 6.5
280 x 1 @ 7
300 x 1 @ 8
315 x 1 @ 8.5
330 x 1 @ 9.5 (15lb PR)

Floor press.
2 warm up sets.
255 x 2 @ 7
275 x 2 @ 7.5
295 x 2 @ 8
315 x 2 @ 8.5
330 x 2 @ 9

Chin ups.
Worked up to bw+75 for 7 reps.

KB skull crushers.
45s for 3 sets of 20 reps.

Curls.

Another solid day in the books. Bench felt great. Looking forward to squatting on Tuesday. Play time's over.

briangodsen · Senior Member

12/30/2008

Squat. (70x1, 75x1, 80x1, 85x1, 90x1, 95x1)
4 warm up sets.
330 x 1 @ 6
355 x 1 @ 6
380 x 1 @ 7
405 x 1 @ 7
430 x 1 @ 8
455 x 1 @ 9 (20lb PR)

Safety Squat Bar (sans belt).
225 x 2 @ 6
250 x 2 @ 6
275 x 2 @ 7
300 x 2 @ 8
325 x 2 @ 9

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

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

Abs.

6 weeks ago, I was here:

Squat - 435 - 99% (of 1RM)
Bench (pause) - 300 - 100%
Deadlift - 525 - 98%

Today, 6 weeks later, I am here:

Squat - 455 - 95%
Bench (touch & go) - 330 - 95%
Deadlift - 550 - 95%

Training wise, it was a good six weeks. Learning wise, it was a great six weeks.

(*note: bw is 198.5)

briangodsen · Senior Member

1/2/2009

3-Board.
7 warm up sets.
315 x 3 @ 7
335 x 3 @ 8
355 x 3 @ 8.5
365 x 3 @ 9 (15lb PR)
345 x 3 @ 9

Close grip pause bench.
225 x 4 @ 7
240 x 4 @ 8
255 x 4 @ 9
240 x 4 @ 8
240 x 4 @ 9

One arm DB rows.
Worked up to 140 for 6 reps.

KB Skull crushers.
Worked up to 45s + light band behind bench for 8 reps.

Curls.

-- Edited by briangodsen at 17:48, 2009-01-02

briangodsen · Senior Member

1/4/2008

Deadlift (sans belt).
5 warm up sets.
435 x 3 @ 7
465 x 3 @ 8
480 x 3 @ 9 (5lb PR)
455 x 3 @ 9
430 x 3 @ 8

Reverse (light) band squat (sans belt).
315 x 4 @ 6
345 x 4 @ 7
375 x 4 @ 8
405 x 4 @ 9
365 x 4 @ 8
365 x 4 @ 8

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

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

Abs.

briangodsen · Senior Member

Towel Bench.
6 warm up sets.
295 x 3 @ 8
315 x 3 @ 9
300 x 3 @ 8
300 x 3 @ 9

Floor press + 80lbs chain.
225 x 4 @ 8
250 x 4 @ 9
250 x 4 @ 9
250 x 4 @ 9
225 x 4 @ 8
225 x 4 @ 9

Chin ups.
Worked up to bw+100 for 3 reps.

KB skull crushers.
45s + mini band for 3 sets of 15 reps.

Curls.

briangodsen · Senior Member

1/7/2009

Squat (no belt).
5 warm up sets.
365 x 3 @ 8
385 x 3 @ 9
385 x 3 @ 9
385 x 3 @ 9
345 x 3 @ 8
345 x 3 @ 8

Sumo Deadlift (no belt).
3 warm up sets.
365 x 4 @ 7
395 x 4 @ 8
425 x 4 @ 9
405 x 4 @ 8

Safety Bar Squat (no belt).
225 x 4 @ 8
250 x 4 @ 8
275 x 4 @ 9

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

Abs.

This workout was tough. Difficult yet enjoyable. I got to wear my new Rogue Do-Wins for the squatting, which was nice. I think they make a difference. I was hoping to work some fatigue percents into this training block, but I still can't get it right. I think I'm spending too much time on each exercise. I'm not sure if I'm supposed to count my warm up sets or not, so I'll have to get some advice on this. Also, I have no idea how I fatigue faster on the bench than on the squat. This makes no sense whatsoever.
The deadlift was a nice change of pace. I haven't pulled sumo in over a year, so I was happy with how that went. I think it will really help improve my hip strength and my lockout.
The safety bar squats were a kick in the balls. I put the wrong stuff in my shaker bottle, so all I had to drink before the workout was straight protein, so I was going on 10 hours without carbs. Needless to say, I was dragging on these, but still hung in there.
Overall it was a good lift. I can see now why people only do 3 lifts per workout.

briangodsen · Senior Member

1/9/2009

3-Board.
6 warm-up sets.
315 x 4 @ 7
335 x 4 @ 8
355 x 4 @ 9
355 x 4 @ 9
335 x 4 @ 8
335 x 4 @ 9

Close grip bench + 2 sec pause.
225 x 5 @ 8
250 x 5 @ 9
235 x 5 @ 8
235 x 5 @ 9

One arm DB rows.
100 for 3 sets of 10 reps.

KB skull crushers.
45s + light band behind bench for 10 reps.

Chin ups.

I've never worked in this high of a rep range for these exercises before, but I was happy with how things went. CG bench is coming along nicely. The weight feels so light after doing the board work. My lats were shot from pulling and squatting on Wednesday, so I kept the volume on the rows a little higher. Can't wait to get some shoulder work in tomorrow.

briangodsen · Senior Member

1/11/2009

Deadlift (no belt).
4 warm up sets.
405 x 4 @ 8
430 x 4 @ 8
455 x 4 @ 9
440 x 4 @ 9
440 x 4 @ 9

Reverse (light) band squat (no belt).
2 warm up sets.
355 x 5 @ 8
380 x 5 @ 8
405 x 5 @ 9
385 x 5 @ 9

Glute-ham.
bw+light+mini band for 8 reps.

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

Abs.

Back felt better than I thought it would after all that snow shoveling. I was pretty happy with how things went. The only thing worse than doing sets of 4 on deadlift is sets of 5 on squats. I was actually really pleased with the reverse band squats. Nice improvement from last week on these. I measured the band tension on these and found out that the light bands take off 70 pounds at the bottom position. I crack up every time I think about a bunch of mooks trying to use a meat packing scale to measure band tension. Maybe one day they will learn some basic physics and realize that there is a better way.

briangodsen · Senior Member

1/13/2009

Towel Bench.
4 warm up sets.
275 x 4 @ 8
295 x 4 @ 8.5
310 x 4 @ 9.5 (5lb PR)
295 x 4 @ 9
295 x 4 @ 9.5

Floor press + 80lbs chain.
2 warm up sets.
225 x 5 @ 8
250 x 5 @ 9
250 x 5 @ 9.5
230 x 5 @ 8
230 x 5 @ 9

Chin ups.
Worked up to bw+75 for 7 reps.

KB skull crushers.
45s + mini band behind bench for 3 sets of 15 reps.

Curls.

Nice PR on the bench today. Felt pretty good. I'm really happy that I still feel 100% healthy. Yay foam roller. I started following Justin Harris's peri workout nutritional advice today. Via trueprotein I made three different formulas for before, during, and after the workout. I'm interested to see how it will affect my lifting. Only time will tell.

briangodsen · Senior Member

1/14/2009

Squat (no belt).
4 warm up sets.
335 x 4 @ 8
360 x 4 @ 9
385 x 4 @ 9.5
355 x 4 @ 9
335 x 4 @ 9

Sumo Deadlift (no belt).
2 warm up sets.
375 x 5 @ 8
405 x 5 @ 8
405 x 5 @ 8
405 x 5 @ 8

Safety Bar Squat (no belt).
2 warm up sets.
225 x 5 @ 7
250 x 5 @ 8
275 x 5 @ 9
275 x 5 @ 9

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

Abs.

Workout started rough and progressively got better. I was really hoping the 385 x 4 on squat would be a 9, but my back started rounding on the 3rd rep, and the 4th was tough, though not a max. The difference between 3 reps and 4 is like night and day. I thought deadlifts would be a gut check, but they went surprisingly well. All reps felt pretty easy. Big improvement over last week in the safety bar squats. I think my squat woes were directly related to it being -3 degrees outside, and just being stiff overall. Even with the extended warm up I did, it still took alot of time to get loose.

briangodsen · Senior Member

1/16/2008

3-Board.
8 warm up sets.
335 x 2 @ 7
355 x 2 @ 8
375 x 2 @ 9
385 x 1 + miss @ 10
365 x 2 @ 9
365 x 2 @ 9

I haven't missed a weight in weeks, so I was pretty jacked that it happened. I got the 2nd rep almost locked out, but just couldn't get both arms to full extension. I think it was mainly due to the fact that I didn't have a handoff, so it got progressively tougher to stay tight as the weights got heavier. Still, that's a poor excuse, and just another way to say "I'm not strong enough". I need to focus on increasing my mid and upper back strength, as it is a weakness in all 3 of my lifts. On a positive note, my grip has gotten much stronger from not wearing wrist wraps. My forearms used to flex and hurt with 225 on the bar. 385 felt solid. No wraps needed.

Close grip bench + 2 sec pause.
225 x 2 @ 8
245 x 2 @ 8
265 x 2 @ 9
275 x 2 @ 9
255 x 2 @ 9

I was smoked after 3-Board. Had nothing in the tank for close grip benching. I can see why it's so important not to miss a rep. Lesson learned.

One arm DB rows.
100s for 3 sets of 10 reps.
(used thick handle dumbells)

KB skull crushers.
45s + light band behind bench for 13 reps.

Curls.

It was -9 when I got up to go lift this morning.

briangodsen · Senior Member

1/18/2008

Deadlift (no belt).
4 warm up sets.
405 x 2 @ 7
430 x 2 @ 7
455 x 2 @ 8
480 x 2 @ 8.5
505 x 2 @ 9 (5lb PR)
475 x 2 @ 9

Reverse (light) band squat (no belt).
3 warm up sets.
365 x 3 @ 7
405 x 3 @ 8
435 x 3 @ 9
455 x 3 @ 10

Glute-ham.
Worked up to bw + light + monster mini for 8 reps.

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

Abs.

briangodsen · Senior Member

Towel bench.
5 warm up sets.
275 x 2 @ 7
295 x 2 @ 8
315 x 2 @ 9
335 x 2 @ 9.5 (5lb PR)
315 x 2 @ 9
315 x 2 @ 9
315 x 2 @ 9

Floor press + 80lbs chain.
2 warm up sets.
225 x 3 @ 7
250 x 3 @ 8
275 x 3 @ 9
295 x 3 @ 10
275 x 3 @ 9
275 x 3 @ 9

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

Band push downs.
Avg band for 100 total reps.

Curls.

Not a bad day. The intensity on the towel bench and floor press was more than I wanted it to be. I feel weak off the chest, and am having trouble staying tight with the bar in the bottom position. I guess I should expect that since I haven't done much to target it. I think over the next 3 weeks I'll swap out the close grip + pause bench for a competition grip + pause. Hopefully that will restore the balance. I'm not sure if I want to keep the 3 board. I really want to hit a 405 PR for a single, but I don't know how much carry-over it's bringing to my actual bench. I guess I'll have to think about it.