Reactive Training Systems

Date: Dec 30, 2008

RE: Andrew's Training Log

Mike Tuchscherer · Guru

Not that I know of. I got the gist of it a long time ago from an article J.M. Blakely wrote for PLUSA. Here's what I do:

Slow breathing, then when you consciously relax a body part, start by flexing it hard, then relax. It helps you get the feel for it. Start at your feet and calves and work your way up through the whole body. when you're consciously relaxing the whole body and maintaining that relaxation, you're ready to move on to the other visualizations. Start by visualizing each lift in as much detail as possible. Make sure it's ABSOLUTELY PERFECT.

One other note: if you can't maintain the relaxation over your whole body, then just practice that. No need to rush the visualization. Don't get frustrated with it, either. It's supposed to be relaxing (which will enhance your nervous system recovery).
There's basically no wrong way to do it.

JordanLinteris · Senior Member

That is pretty interesting Mike. Just curious how long you have meditated, and the results you got from it. I see Eric Talmont does all kinds of it. I am getting more interested by the day.

Andrew Hollenbeck · Senior Member

Thanks for that Mike. I did something similar to the relaxing and breathing this summer with Pavel Tsutatline's Power Breathing stuff that I read about online. I will give your method a shot today and see how it works.

Mike Tuchscherer · Guru

Not to totally hijack Andrew's log...

I usually do it when I'm close to a competition or if I had a day like Andrew just did -- I missed some weights and imposed more stress on my body than the program called for. In the second case, that has had the effect of messing up a whole week of training for me (not as recovered as I should be by the next workout, so it ends up being more of the same, etc). I've found if I do some additional recovery stuff (nervous system and psychological recovery included) I can stem the bad workouts right there.

So I guess I don't do them super-often (though there's nothing wrong with it if you do)... I basically use this tool when I need to keep things from getting too far off track.

Andrew Hollenbeck · Senior Member

1/2/09 SBD

12 Pullups/12 Pushups/12 Squats

Raw Squat
225x5
315x3
365x2
415x1
455x1
475x1 PR (http://www.youtube.com/watch?v=X3Vs1dZ7xf8)

Suited Squat (Super Centurion sz 40)
475x3

Raw Bench
225x5
275x3
315x2
330x1 PR (http://www.youtube.com/watch?v=IbYzRVKYrRo)

Shirted Bench (sz 40 Super Katana)
365x3
365x3
405x1
425x1
425x1
405x1

Raw Deadlift
315x3
405x3
495x1
565x2

Suited Deadlift
495x1 straps down
565x1 straps up
615x1 straps up
655x1 straps up miss

Assessment: 7/10
I came into this workout, smashed the 475 demon out of the way. I got in my brand new suit, but it is a bit loose, especially in the straps, so hopefully we are going to have that altered soon. Bench, especially raw, was amazing. 315 was a joke, and 330 wasn't that bad. I was working in my shirt most of the time for the shirted bench, but still hit 425 for a couple singles and 405 with a long pause. Deadlift was feeling good right off the bat, but then 565 was semi-hard. I was going to go heavy raw before I got in my suit, but I figured my plan this week was 575x2 and I hit 565x2 so that was pretty solid. The suited deadlift felt good, 615 was a joke. I went for 655 and it just didn't budge. I think a lot of it was my head kind of fell apart when a commercial came on the radio after I was pumped up to a good song, right when I was about to walk up to the bar. I will not be using a radio anymore, I can certainly say that. While it is no excuse to miss a lift, that really does play games with your head when you are in that zone. 1 more semi-heavy workout tomorrow and then its light week before my peaking cycle, which I still am undecided on.

-- Edited by Andrew Hollenbeck at 04:13, 2009-01-13

Jonathan Stewart · Senior Member

Thats quite the training sesh!

How are you liking the Super Centurion/Katana so far (compared to the NXG super+ models)?

Tony Parrella · Senior Member

nice work with the 475, thats one heck of a training session

Date: Jan 3, 2009

Thanks guys!

Jon - I only did the 1 set in the Centurion, it is a bit too loose atm so I'm getting that altered this week and I'll get back in it starting my new cycle. I didn't feel any point in having a poor suited squat workout just because of a loose suit, especially after how raw squat went. As for the katana, I like it. This shirt is also a bit looser than my old katana, especially in the sleeves, but from what I can tell right now, I definitely like it a lot. There really isn't that much of a difference in the shirts though from what I can tell atleast. This is my first 2 new suits (besides the metal that i wore once) in about 2 years, so for me it is hard to tell much of anything. I'm not really a gear expert.

Andrew Hollenbeck · Senior Member

1/5 Crossfit/Abs

12 Pullups/12 Pushups/12 Squats

15 minute circuit (about 20-25x):
3 pullups
6 pushups
9 squats

Box Jumps 5 r x 10 s
supersetted w/
Weighted Crunches 6 r x 10 s

Russian Twists 5 r x 4 s
supersetted w/
DB Curls 8 r x 4 s

12 Pullups/12 Pushups/12 Squats

Assessment: 10/10
This workout was hard but pretty fun. It is a good one for my light/recovery week. I figure I did about 85-100 pullups, 145-175 pushups, and 205-250 squats total. My head is in the right place now so after this week of recovery I am going to be ready to smash the weights for my 8 week peaking cycle for the Arnold.

Andrew Hollenbeck · Senior Member

1/7/09 SBD

12 Pullups/12 Pushups/12 Squats

Raw Beltless Squat
245x4
265x4
285x4
285x4
265x4
245x4

Medium Grip Bench
185x5
195x5
200x5
205x5
215x5

Sumo Deadlift Beltless
315x3
335x3
355x3
375x3
375x3
355x3
335x3
315x3

Abs

12 Pullups/12 Pushups/12 Squats

Assessment: 10/10
This was a nice, light workout. All the weights were flying and my body feels pretty good. I am a bit sore from Monday's exravaganza so Friday's crossfit-esk workout will be a little less intense. I am feeling pretty good on the anabolic diet this week. Friday after my workout I'll start my carbup, and hopefully will be around 162 Friday morning.

Andrew Hollenbeck · Senior Member

1/9 300 Workout

12 Pullups/12 Pushups/12 Squats

10 circuits of:
Pullups x5
Pushups x5
Squats x5
DB Curls x5
135 lb DL x5
Weighted Crunches x5

Assessment: 10/10
This was a great carb depleting crossfit type workout. It isn't the exact 300 workout, but it is my own little version of it. It was pretty tough, but I got through it. The carbup is going well. I have stayed strict with it this time, and hopefully will continue staying strict with it through the end of tomorrow and I won't give into my temptations for pizza/wings but we'll see.

Andrew Hollenbeck · Senior Member

1/12 SBD

12 Pullups/12 Pushups/12 Squats

Suited Squat (sz 40 Super Cent, straps down/wraps)
355x3
410x5
425x5
440x5
475x2
485x2
495x2 (http://www.youtube.com/watch?v=0FVTwOmT_48)

Comp Grip Bench +super minis
185x3
195x3
205x3
215x3
205x3
195x3
185x3

DB Flies 8x3 sets

Belted Sumo Deadlift
365x6
425x5
435x5
445x4
455x4
485x2
500x2
515x2 (http://www.youtube.com/watch?v=Zm4jkDRzcZc)

Weighted Pullups 6x3 sets

Abs

12 Pullups/12 Pushups/12 Squats

Assessment: 10/10
This was a great way to start off my 8 week peak for the Arnold. The squats felt awesome, bench felt good, and deadlift felt great. I was a little concerned doing the higher reps before I went up to 85% but it worked out great for both squat and deadlift. I am very happy about pullups too, doing 3 sets of 6 with 25 lbs. I still might work on re-arranging some things and switching things up weekly for this 8 weeks, but we'll see. Physically and mentally I am back though. My nose was bleeding after every set of squat and I loved every second of it! Bring on the pain baby!

-- Edited by Andrew Hollenbeck at 04:14, 2009-01-13

Jonathan Stewart · Senior Member

Great birthday training session man. How's the depth with the Super Cent straps down, any differences when compared to the regualr Cent?

I hear you on the bloody nose, I nearly missed a 290 squat Saturday when I projectile nose bled as soon as I hit depth.

-- Edited by Jonathan Stewart at 21:35, 2009-01-12

Tony Parrella · Senior Member

nice work on all lifts bro