Reactive Training Systems

Andrew Hollenbeck · Senior Member

RE: Andrew's Training Log

Andrew Hollenbeck · Senior Member

Here are some videos from the past few weeks:

raw Squat 420x2: http://www.youtube.com/watch?v=VMNff-WaKyk
raw Squat 440x2: http://www.youtube.com/watch?v=lZ5kBiEz-ho
Shirted 1 board 435x2: http://www.youtube.com/watch?v=iTEJPvBf7ow
Sumo Deadlift 545x2: http://www.youtube.com/watch?v=HQzhurigC2g
raw Squat 450x1: http://www.youtube.com/watch?v=_rARgDNkVcY
raw Squat 475x1 PR: http://www.youtube.com/watch?v=X3Vs1dZ7xf8
raw Bench 330x1 PR: http://www.youtube.com/watch?v=IbYzRVKYrRo
Suited Squat -straps down/wraps 495x2: http://www.youtube.com/watch?v=0FVTwOmT_48
Sumo Deadlift 515x2: http://www.youtube.com/watch?v=Zm4jkDRzcZc

Andrew Hollenbeck · Senior Member

1/14 BDB

12 Pullups/12 Pushups/12 Squats

Shirted BP (sz 40 Super Katana)
255x4
295x6
305x5
315x4
320x3
340x2
350x2
360x2

Suited S. DL (dq centurion, straps down)
375x3
435x6
445x5
460x4
470x3
500x2
515x2
530x2

CG 3 board
225x6
255x5
265x5
275x5
300x4

Good Mornings 6x3 sets

Abs

12 Pullups/12 Pushups/12 Squats

Assessment: 9/10
I would give this a 10/10 but my knee pain is back and bothered me a lot with deadlifts. Other than that, this workout went very smooth and all the weights felt pretty good. I will be getting some glucosamine from walmart tomorrow or something.

Andrew Hollenbeck · Senior Member

1/16 SBD

12 Pullups/12 Pushups/12 Squats

Belted Raw Squat
285x3
335x6
345x6
355x3
355x3
395x3

Medium Grip Raw Bench
200x6
230x6
240x6
250x6
265x2
280x2

Deficit S.DL (off 2-3 inch platform)
325x3
335x3
345x3
355x3
365x3
375x3

Weighted Dips 6x3 sets

Shrugs 8x3 sets

Abs

12 Pullups/12 Pushups/12 Squats

Assessment: 10/10
This workout felt awesome. The squat and bench and deadlift all felt really good, all the weights moved really fast. I am feeling pretty fresh and am very excited about that. The workout took around 2 hours so I'm also happy about that. The workouts are shorter like I wanted. The next 2 weeks the length of the workouts will probably be a little more but still shouldn't be over 2.5-3 hours tops. Then I will keep them down under 2 hours for the rest of the time hopefully.

Andrew Hollenbeck · Senior Member

1/17 BSB

12 Pullups/12 Pushups/12 Squats

Shirted 2 board (sz 40 F6)
335x6
345x6
355x6
395x3

Low Box Squat +50 lbs chain +avg band
245x3
245x3
255x3
265x3
275x3
285x3
285x3

Standing Military Press
115x5
120x5
125x5
135x4

Seated Good Mornings 5x3 sets

Biceps 7-8 sets

Abs

12 Pullups/12 Pushups/12 Squats

*Carried around 20+ 100 lb bags of coal down to the basement

Assessment: 10/10
I felt good all the way through the workout. I lifted off all the benches to myself and they went fine. My groin felt somewhat tender during low box squats but I should be okay with that. I'm very happy with how smooth the workout went today for my last workout in my home gym until summer. Back to school today.

Andrew Hollenbeck · Senior Member

1/19 SBD

Suited Squat (sz 40 super centurion, straps down/wraps)
365x4
410x4
440x3
475x4
485x4
495x4
525x2

Comp Grip Bench +super mini's
185x3
185x3
195x3
200x3
205x3
215x3
215x3

DB Flies 8x3 sets

Suited Deadlift (dq cent straps down)
375x4
410x4
440x3
455x4
475x4
500x3
515x3
530x3
565x2
530x3

Weighted Pullups 6x3 sets

Abs

12 Pullups/12 Pushups/12 Squats

Assessment: 10/10
This workout went great. I was working on pure alcohol from last night, threw up between sets during squats, and still dominated all the weights. I was very off balance during squats though, so much so it was scary. I almost stopped squatting half way through because of that but my friend Alex showed up and spotted me thankfully so I felt a lot more secure then. The bench felt easy and the deads were a joke, 565x2 straps down was easy!

Andrew Hollenbeck · Senior Member

1/21 BDB

12 Pullups/12 Pushups/12 Squats

Shirted 1 board (sz 40 Super Katana, altered)
275x3
325x4
335x3
345x3
370x4
380x4
390x4
415x2
385x2 to my chest

Sumo Deadlift -belted
345x3
395x3
425x4
440x4
455x4
485x3
500x3
515x3
515x3
485x3

CG Decline +50 lbs chain
195x6
205x6
220x4
225x4
230x4
235x4

Good Mornings 6x3 sets

Abs

12 Pullups/12 Pushups/12 Squats

Assessment: 9/10
The bench portion of this was amazing. My dad altered my shirt and tightened the sleeves up and now this shirt is working like it should, absolutely great! 415x2 was smoked, I felt like I could have done 475 off a 1 board. Same with benching to my chest, I would have definitely hit a big PR today. Next week will be interesting to see what happens! The deadlifts felt very heavy right from the start. I only got one more week of heavy pulling 2x/week and I'm very happy about that. Heavy suited pulling +heavy raw is a bit more taxing than heavy reverse bands +heavy raw. I'm a bit shocked about this, but it is what it is. That is why it is only a 9/10 for the workout. Bench felt amazing though, cg decline too, and good mornings felt awesome too.

Andrew Hollenbeck · Senior Member

1/23 SBD

12 Pullups/12 Pushups/12 Squats

Raw Squat +belt/wraps
275x4 w/o wraps
350x5
375x5
405x3
405x3
415x3
425x3
425x3

Medium Grip Bench
195x4
230x5
250x5
265x3
270x3
275x3
280x3
280x3

Deficit S.DL
325x3
335x3
345x3
355x3
365x3
375x3

Weighted Dips 6x3 sets

DB Shrugs 8x3 sets

Abs

12 Pullups/12 Pushups/12 Squats

Assessment: 10/10
The workout went well. I hit all the weights I had in store for me and did them pretty well. The wrapping was really tiring me out today but I made it through it. I am done using the APT wraps. I can't hardly wrap my knees with the strangulators and convicts. They are too stiff. My metals and titans worked great. I am going to use them and go with the APT black reapers as well because the black reapers are very much like the metal all blacks. I also would like to say that the glucosamine I have been taking is working pretty well. My knees haven't really been sore since I got on it. They were tender today but that is just because of the wraps. Bench went smooth, and deads went great too. My dips felt better than ever. I did 80 lbs effortlessly. I'm just very happy with the workout today, even though it took much longer than I wanted (3 hours).

Mike Tuchscherer · Guru

I can't wait to see what you do at the Arnold.

Andrew Hollenbeck · Senior Member

It probably won't be much compared to what you are getting ready to put up! Good luck at Raw Unity today!

Andrew Hollenbeck · Senior Member

1/24 BSB

12 Pullups/12 Pushups/12 Squats

Raw 3 board
245x4
285x5
305x5
325x4
335x4
335x4
345x3

Low Box Squat +50 lbs chain +avg band
245x3
245x3
255x3
265x3
275x3
285x3
285x3

BTN Press
115x6
125x6
135x4
135x4
145x4
145x4

Abs

GHR 6x3 sets

Obliques

Biceps

12 Pullups/12 Pushups/12 Squats

Assessment: 10/10
This workout was great. The 3 boards felt easy, the squats were easy, and the btn press was exceptionally easy. This was my first time back doing BTN press since I started military press's and they were ridiculously easy. I was only supposed to do about 130 for 16 reps total, but it was way to easy so I stepped it up to 145. 145 was still easy even. It was also a pretty short workout (right around 2 hours) for the highest volume week of the whole 8 week cycle. Now it is really low volume for the rest of the time. It will be less than 300 lifts/week the rest of the cycle (this was 325-345ish).

Andrew Hollenbeck · Senior Member

1/26 SBD

Suited Squat -straps down/wraps (sz 40 super cent)
365x3
410x4
440x3
475x3
495x3
525x2 -wraps on
555x1
585x1
605x2 (http://www.youtube.com/watch?v=U2FnOGvyKJI)
625x1 PR

Comp Grip Bench +super mini bands
185x3
185x3
195x2
200x3
205x3
215x3
215x3

DB Flies 8x3 sets

Suited Deadlift -straps down
375x6
440x4
475x4
500x3
515x3
530x3
565x1 (miss 2)
585x1
605x1
625xmiss

Weighted Pullups 6x3 sets

Abs

Assessment: 7/10
Squat was amazing, flat out, amazing. It felt best its ever felt. I worked right up through 495x3 w/o wraps and then absolutely smoked everything heavy with wraps. 605x2 was paused and easy, 625 wasn't hard. I am very very happy with my squat right now. My deadlift on the other hand, felt like crap again today. It felt bad last wednesday, and today. I am debating on even pulling heavy this wednesday. I did pull 605 w/ straps down which is technically a straps down PR, but since I've done that raw, it doesn't really matter that much. My deadlift just felt off right from the start. I don't know what it was, but it just didn't feel right, the suit wasn't fitting right, nothing. It was very disappointing after such a crazy good squat but oh well. On to Wednesday.

-- Edited by Andrew Hollenbeck at 21:43, 2009-01-26

Andrew Hollenbeck · Senior Member

1/28 BDB

10 Pushups

Shirted BP
275x4
315x5
355x3
385x2
415x1
435x1 PR
445xmiss
405x2
365x3
345x3
315x4

12 Pullups/12 Squats

Sumo Deadlift
365x3
425x4
455x4
485x0

CG 3 board
225x5
255x4
275x4
290x4
310x4

Good Mornings 6x3 sets

Abs

Assessment: 2/10
Just a bad day, nothing more to it. I have busted my ass and busted my ass some more, and my bench has gone up 10 lbs in 1.5-2 years. It's ridiculous. It's like I am just wasting all this time in the gym. Honestly, after the Arnold, it might be over for me. My joints, body, and mentally I just can't take this sport anymore. I wanna be able to walk when I'm 30. I have bloodied up arms and legs from the suits. It just isn't fun anymore. I am in need of a switch and change of pace. My groin was hurting on deadlift so I called it quits. I wasn't mentally in it to deadlift and with my groin acting up again, I didn't want to risk anything.

JordanLinteris · Senior Member

Just stick with it man! I go through the exact same crap with my bench. The only difference is that I actually called it for a year, then I always come back and have to work for a long friggin time to get back to where I was. I regretted quitting for a while.Maybe just take some time and train light, and pain free and enjoy yourself more.

Andrew Hollenbeck · Senior Member

Maybe I should rephrase my rant, I am not planning on ever taking time off the weight room. I made that mistake last December, and it took me a long while to make up for one month off. I just mean taking a break from powerlifting itself. I need to get to lighter weights for a while to give my body a break. I'm thinking bodybuilding or OL or something for a while to keep the weights lighter and let my body regroup itself and just get in better general shape.