Reactive Training Systems

Mike Tuchscherer · Guru

RE: Andrew's Training Log

Andrew Hollenbeck · Senior Member

thanks mike! that is one thing i am always trying to perfect is form. I still got some areas to improve on in squat like hitting the hole hard and not pausing it down there but i'll try and straighten that out in the next 2 weeks.

Andrew Hollenbeck · Senior Member

2/13 SBD

12 Pullups/12 Pushups/12 Squats

Raw Belted Squat
285x3
345x3
385x3
390x3
395x3
400x3
405x3

Comp Grip Raw Bench
200x3
245x3
265x3
270x3
275x3
280x2
285x2
280x2

Zercher Pin Pulls
280x3
310x4
315x4
320x4
325x3

Shrugs 6x2 sets

Weighted Dips 6x2 sets

Abs

12 Pullups/12 Pushups/12 Squats

Assessment: 10/10
I changed up my form a little on raw squats and it felt really good. I moved in my stance a little bit and I keep my head straight forward instead of up. I really like it a lot better like this. The bench didn't feel so strong, 285x2 was moderately hard (about a 9-9.5 RPE). The zercher pin pulls felt easy, shrugs good, and weighted dips great too. I weighted 165 this morning so I'm feeling great about that. I like lifting at 165 because I just feel like I'm not going to get any big surprises strength wise in the meet if I train at the same weight I'll be lifting at instead of losing 3-5 lbs like usual.

Andrew Hollenbeck · Senior Member

2/14 BSB

Shirted 3 board
315x3
390x3
425x3
440x3

12 Pullups/12 Pushups/12 Squats

Low Box Squat +50 lbs chain +avg band
225x3
235x3
245x3
245x3
255x3
265x3

BTN Press
100x5
125x3
140x4
145x4
145x4
150x3

GHR 2 sets

Biceps 4 sets

Abs

12 Pullups/12 Pushups/12 Squats

Assessment: 10/10
The board presses felt good, box squats were super fast, and btn presses felt great. I also did 50 reps in a row of partner medicine ball (14 lb) toss crunches. Basically, my abs are donezo. No laughing for me for a week.

Andrew Hollenbeck · Senior Member

2/16 SBD

Suited Squat
395x3
460x3
490x5
525x4
555x2
590xmiss

12 Pullups/12 Pushups/12 Squats

Medium Grip Bench +50 lbs chain
165x3
175x3
175x3
185x3
185x3
195x3

DB Flies 8 reps

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

Weighted Pullups 6 reps

Abs

12 Pullups/12 Pushups/12 Squats

Assessment: 0/10
Screw geared lifting. Honestly. That's really my feelings right now, and I swear on my life I will never touch gear again if the Arnold goes ****ty. After 19 weeks of insane training and how much my strength has went up, if something happens technical because of gear and not strength, I'm going to be the most pissed off person on this planet. My strength felt AWESOME. AWESOME. 525x4 was f-in smoked easily straps down/wraps. I put straps up, and my form goes to hell and 555 is insanely hard. I hate gear with a serious passion. Now I realized why I quit powerlifting for over half a year, because gear sucks a big one. It's the worst invention ever made. Period. /end rant about my hatred for gear.

Andrew Hollenbeck · Senior Member

2/18 BDB

12 Pullups/12 Pushups/12 Squats

Shirted Bench
285x2 -2 board
365x2 -2 board
395x1 -1 board
435x1 -1 board
420xmiss -chest (in sz 40 super katana)
420xmiss -chest (in sz 38 katana)

Suited Deadlift (sz 46 metal king)
405x3 -straps down
475x3 -straps down
505x5 -straps down
540x4 -straps down
575x0 -straps up
535x1 -straps up/Titan centurion DQ
575x1 " "
605x1 " "
635x1 " " (http://www.youtube.com/watch?v=NCe-EWrmtAs)

CG Decline
195x5
225x5
245x4

Good Mornings 6 reps

Abs

12 Pullups/12 Pushups/12 Squats

Assessment: 7/10
2/3 of the workout was solid and felt great. I'm not sure what happened with bench. I felt like I grooved it right but it just got stuck half way up. Hopefully I'll be able to hit it in the meet. I weighed 164.2 this morning so my weight is right on the money, a lil light even. The deadlift felt like **** in the metal suit, 575 just stuck to the floor. I then switched suits, worked back up, and the weight was flying. 635 was a joke. This was my last heavy deadlift workout so I'm pretty set on my opener being 606. I've smoked it the past 2 weeks weighing in at 164 and 165 so I'll definitely hit it perfect in the meet. Bench, we'll see what I can touch and hit easy next week. It's just frustrating that it isn't where I want it to be but it is what it is. Hopefully after the 2 deload weeks I'll smoke 420+.

Andrew Hollenbeck · Senior Member

2/20 SBD

12 Pullups/12 Pushups/12 Squats

Squat w/ wraps
300x3
350x3
350x3
375x3
375x3
405x2x4 sets

Comp Grip Bench
200x3
235x3
235x3
250x3
250x3
275x2x4 sets

Zercher Pin Pulls
270x6
290x5
315x4
325x4

Shrugs 1 set

Weighted Dips 1 set

Abs

12 Pullups/12 Pushups/12 Squats

Assessment: 10/10
I backed the volume down a bit in the 80-85% range and spread it out over the 70-75% range because I just felt this way would be best to recover. I am glad I did because I feel very good coming out of this workout. I did between 5-10 snatches too trying to learn my form on that just messing around a bit.

Andrew Hollenbeck · Senior Member

2/21 BSB

12 Pullups/12 Pushups/12 Squats

Raw 3 board
245x3
310x3
350x3
360x3

Low Box Squat +50 lbs chain
225x3
225x3
245x3
245x3
265x3
265x3

Standing Military Press
135x5
135x5
145x4

GHR 1 set

Biceps 2 sets

Abs

12 Pullups/12 Pushups/12 Squats

Assessment: 9/10
I wanted to do shirted boards today up to 455 but my friend didn't show up so I just worked up in the same percentages for raw 3 boards instead. Who knows, it may work out for the best. The military press didn't feel good so I only give the workout a 9/10. I also cheated a bit on my first carbup meal so I have to clean it up the rest of the night with the exception of some alcohol. Onward to monday for opener testing.

Tony Parrella · Senior Member

strong work on the 3 boards bro

Andrew Hollenbeck · Senior Member

2/23 SBS

Suited Squat
395x5
460x4
490x3
525x2
555x1 (http://www.youtube.com/watch?v=neOWSSZtlic)
575x1 (http://www.youtube.com/watch?v=4W1dVnfw7Fs)
575x1 (http://www.youtube.com/watch?v=R9tkkD4gMrk)

12 Pullups/12 Pushups/12 Squats

Raw Bench
185x4
195x4
205x4
215x4

Raw Beltless Squat
235x3
245x3
255x3
265x3
275x3

Abs

Assessment: 10/10
So, prelude to this workout: saturday/sunday stressed out of my mind about 2 big tests that I have today. last week completely f-ed up my squat workout missing 590. So I have been stressed about that all week. My parasympathetic mode probably hasn't got much use at all in the past 48 hours. All of this, plus doing this workout right after 1 of the tests, was just asking for trouble. However, I did exactly what I needed to this workout and am confident as ever walking away from it (besides the fact that I still have to study for a solid 3.5 hours before my next test). I smoked 575 for 2 singles, and smoked 555 too before. I figured out how to squat, and I just feel great. My dad tightened the legs up in the suit even though he didn't think he could, and it worked out damn perfect. So big thanks to my dad for that because I think the tighter legs are what made the suit sit better with the straps up and thats why I was able to nail this workout. Hopefully will get my bench dialed in Wednesday and will be set to go for the Arnold.

-- Edited by Andrew Hollenbeck at 22:22, 2009-02-23

Andrew Hollenbeck · Senior Member

2/25 BDD

Shirted Bench
285x2 -2 board
340x2 -2 board
365x1 -1 board
385x1 -chest
375x1 -chest (sz 38 katana)
375x1 -no touch (sz 40 super katana)
375x1 -touch low

Suited Deadlift
365x3
435x3
475x3
475x3
490x3
505x3
505x3

Raw Beltless Deadlift
340x3
340x3
340x3
340x3

Abs

Assessment: 9/10
I am very happy as I smoked 385 and 375 to my chest in my old katana. I'm definitely going to use that shirt to open with. With my newly tightened sleeves, it was really hard to touch 375 in the new super (it was hard to touch before they got tightened too).. So I will play it by ear when I get to the meet on 2nd/3rd attempts. If i smoke my opener I'll go low 400s in my old katana on my 2nd just to make sure I hit something low 400s. If I hit my opener but its not a joke joke, I'll switch to my new katana and go to low 400s and then we'll see how I feel from there. The sleeves on the new super fit perfect and the shirt fits perfect, just going to need more than 375 to smoothly. So looks like my openers are going to be about 573-373-606.

Andrew Hollenbeck · Senior Member

2/27

12 Squats

Raw Belted Squat
260x3
310x3
335x5
345x4
355x3
355x3

12 Pushups

Medium Grip Bench
185x3
215x3
235x5
240x3
245x4
250x3

12 Pullups

Abs

Assessment: 10/10
The weights felt great, I weighed 166 this morning. My raw bench felt as good as it has felt in a while. The past few weeks the weights haven't felt great but today everything was just a joke. It was just 70-75% work for both squat and bench. 1 workout next week and then ramp-ups on thursday and then it is arnold time!!!

Andrew Hollenbeck · Senior Member

3/2 SB

12 Squats

Raw Beltless Squat
235x3
235x3
255x3
275x3
275x3
295x2
295x2

12 Pushups

Raw Bench
175x3
175x3
190x3
210x3
210x3
225x2
235x2
245x2

Abs

12 Pullups

Assessment: 10/10
I'm feeling very fresh. I just feel absolutely excellent right now. I went crazy this weekend seeings I didn't have to worry about lifting so weighed 170 this morning but cutting out carbs after 5 at night and just dropping calories a little bit this week will drop me right back to 165 with no problem. I shouldn't have to drop any water, maybe just cut out a little bit more than usual on Friday night is all.

Andrew Hollenbeck · Senior Member

3/4 SB/Cardio

12 Squats

Raw Beltless Squat
225x5
275x3

12 Pushups

Raw Comp Grip Bench
165x5
205x3

Abs (1x5 abs, 1x5 obliques)

30 Minutes on Elliptical at a HR of 110-125 BPM

Assessment: 10/10
I feel fresh as can be. My strength feels absolutely incredible right now and I cannot wait to get on that platform Saturday. Little bit of elliptical today to freshen up my muscles and it felt great. I am absolutely ready to go for the Arnold. I weighed 167.6 this morning. so Monday: 170.8, Tues: 169.0, Wed: 167.6... Feeling good about this. I'm cutting carbs at 230 today with the exception of some greens for dinner. Hopefully tomorrow I'll be down to 166.something and friday be low 166's/high 165s, and saturday be right on target without having to cut water weight. To anyone going to the Arnold, I'll see you there and have a safe trip.

JordanLinteris · Senior Member

Kick some ass man!