Reactive Training Systems

Jonathan Stewart · Senior Member

RE: Andrew's Training Log

Andrew Hollenbeck · Senior Member

Arnold Classic

Squat: 573 - 595 - 611 miss
Bench: 373 - 402 miss - 402
Deadlift - 606 - 650 - 677 miss

4th place

Deadlift bodyweight for 75 reps at an expo booth, won a free bottle of supps

All in all, just a crappy meet for me. 19 weeks of training and i hit a 10 lb deadlift PR and 10 lb meet total pr... My bench hasn't moved in 2.5 years. I can't complain though because lifting at the Arnold Classic was a hell of an experience. I went to a booth that was doing a deadlift for reps competition and they said it was over so I bet the guys that I could do 100 reps so they let me see if I could walk the walk. I didn't make it to 100 but I did beat the record of 71 reps so they still let me have a bottle. I had a fun weekend though and hopefully I'll be able to do it again next year. It is going to be an absolute battle in the 165s in the USAPL this year!!! We are all within 50 lbs of eachother. I would say we are all about dead even with each other since I had a bad meet and Maliek also had a bad meet and Nickson, who won, had a pretty solid meet. We'll see what happens come nationals.

Andrew Hollenbeck · Senior Member

3/10 SBS

12 Pullups/12 Pushups/12 Squats

Close Stance Beltless Squat
225x3
225x3
245x3
265x3
265x3
285x2
285x2
285x2

Medium Grip Bench Press
175x3
175x3
185x3
195x3
205x3
205x3
220x2
220x2
220x2

Front Squat
150x5
165x5
180x5

Abs

12 Pullups/12 Pushups/12 Squats

30 Minutes Recumbant Bike

Assessment: 10/10
Nice and easy workout. I am still trying to figure out exactly what I am going to do for my 6 week cut and 3 week bulk so hopefully I'll have that done by Thursday.

Andrew Hollenbeck · Senior Member

3/11 Cardio

30 Minutes Elliptical

Andrew Hollenbeck · Senior Member

3/12

12 Pullups/12 Pushups/12 Squats

Deficit Sumo Deadlift
365x5
375x4
380x3
385x2
390x1

2 board
190x3
190x3
205x3
225x3
225x3
240x2
240x2
240x2

Conventional DL off plate
325x5
335x5
345x5
355x5

Abs

12 Pullups/12 Pushups/12 Squats

30 Minutes on Recumbant Bike

Assessment: 10/10
Everything felt solid. I'm taking really short rest times right now (30-90s) and am going to keep up the short rest times as long as I can because it is making the workouts much shorter and more intense which promotes better fat loss. I also think I gain strength much better the shorter my rest times are. The cardio was good but I can't wait to get back on the machines at school so I can monitor my heart rate better and keep it in the fat burning range. I want to make sure I'm using fat for energy (low intensity) and not tapping into the carbohydrates for energy because of my no carb diet. 162.2 today and feeling great so far.

-- Edited by Andrew Hollenbeck on Friday 13th of March 2009 10:02:21 PM

Andrew Hollenbeck · Senior Member

3/13

30 Minutes Elliptical

Andrew Hollenbeck · Senior Member

3/14 BOB

12 Pullups/12 Pushups/12 Squats

Incline BP
150x5
155x5
160x5
165x5
170x5

Oly Clean
135x3x6 sets
160x2x3 sets

Standing Military Press
95x5
100x5
105x5
110x5
115x5

Abs

12 Pullups/12 Pushups/12 Squats

Assessment: 10/10
I got pretty burnt out fast and just didn't feel as strong today so I am going to lower the volume that I had intended for the program. I had planned on doing around 75 rep workouts for the duration of the cut and I thought I would be okay because of the low average intensity, but I am pretty sure I thought wrong. So because of this, I am going to up the intensity a little more and drop the workout reps to around 45-60. that will put me at an average of about 200 lifts per week and that will be good for the lack of carbs in my diet this next 6 weeks. Basically, my exercise rep ranges will be 5-4-3-2-1 or 3x5 and I will start the first set of 5 at around 65-70% that way I am working for the majority of my sets in the 70-85% range which is optimal for strength gains. I weighed 160.0 today, down 7.2 lbs from Monday morning.

Andrew Hollenbeck · Senior Member

3/16 SBS

12 Pullups/12 Pushups/12 Squats

Close Stance Squat
275x5
295x4
315x3
345x2
370x1
390x1 -belt
405x1 -belt

Medium Grip Bench
205x3
225x3
245x3
260x3
270x3

Front Squat
185x5
205x5
225x3-1-miss

30 Minutes Elliptical at avg HR 130 bpm

Abs

12 Pullups/12 Pushups/12 Squats

Assessment: 9/10
Squat and bench felt great. I smoked 405 close stance. The bench felt really good too. I definitely feel like I got about 10-15 lbs more in me than 270 for 3. That's good considering I weighed 160.8 this morning. For front squats, 225x3 was easy, then I dropped the 4th 1 because it slipped off my shoulders. I got it up to the rack, squatted it and made my 4th rep and missed my 5th because it slipped off my shoulder again. I then racked it again and attempted 225 for the 5th rep and it slipped again. I am using wrist wraps next time! The weight felt pretty easy though!! I carbed up a bit yesterday and only gained about a half pound so I'm stoked. I'm still debating how exactly I'm going to eat carbs but I'll get that figured out today.

Andrew Hollenbeck · Senior Member

3/17

45 Minutes Elliptical at HR avg 125 bpm

Andrew Hollenbeck · Senior Member

3/18 DBD

12 Pullups/12 Pushups/12 Squats

Deficit Sumo DL
365x5
380x4
390x3
400x2
425x1

Bench
175x3 -5s pause, medium grip
190x3
190x3
175x3 -2s pause, close grip
180x3
190x3

Conventional Deadlift
335x5
345x5
355x5
370x5

Abs

30 Minutes Elliptical at avg of 6.5 METs

12 Pullups/12 Pushups/12 Squats

Assessment: 10/10
This workout felt pretty good. I am still debating exactly how I'm going to use my exericses for deadlift. I want to rotate deficit S.DLs and reverse band S.DLs but I don't know if it would be better to rotate them every other week or 2 weeks of 1 and 2 weeks of the other or 3 weeks of 1 and 3 weeks of the other. I'll make up my mind on that before next week though. I figured out my diet though which is good. I am going to carb cycle with no carbs on my non-lifting days, 100g on mon/fri, 150-175 on wed, and 60 on saturday. I think this will be better for my metabolism and recovery/energy for workouts and best for fat loss. After 6 weeks I am going to decide whether or not to do an extra 2 weeks of the dieting or not.

Mike Tuchscherer · Guru

What meet are you doing next?

Andrew Hollenbeck · Senior Member

I don't know for sure right now but I think it might end up being raw nationals. Moneywise, its just a lot less strenuous doing raw nationals than it would be to do mens. I also want to race this year and I will probably be able to get one race, maybe a couple in if i go raw and not mens.

Andrew Hollenbeck · Senior Member

3/19

45 Minutes Elliptical at avg HR of 125

Andrew Hollenbeck · Senior Member

3/20 BSB

12 Pullups/12 Pushups/12 Squats

3 board
225x3
275x3
315x3
335x3
345x3
355x3

Rack Squat
295x3x8 sets

Incline Bench
170x5
180x4
195x3
205x2
225x1

Abs

12 Pullups/12 Pushups/12 Squats

30 Minutes Elliptical at avg of 6.5 METs

Assessment: 10/10
The weights felt absolutely amazing today and I'm feeling leaner. I weighed 162ish before I went to bed last night so I'm guessing I weighed about 158-159 this morning. I will weigh myself tomorrow morning and then it is just going to be once a week to make sure I'm losing 2 lbs/week, not more, and hopefully not less than 1 lb/week. I really feel good though as far as energy level, strength, everything. The 3 boards felt excellent and so did the rack squats. Incline bench felt pretty good as well. The total workout, including cardio, took a little less than 90 minutes.

Andrew Hollenbeck · Senior Member

3/21 Olympic Day

12 Pullups/12 Pushups/12 Squats

Cleans
165x1
165x1
175x1
185x1
185x1
195x1
205x1
205x1
205x1?
215x1

Military Press
115x4
125x4
125x4
135x4

Snatch
135x1
135x1
145x1
145x1
155x1

30 Minutes Elliptical at avg 6.5 METs

Assessment: 10/10
This workout felt pretty good for my first oly day. All the weights felt good. I was feeling pretty sick to my stomach so I didn't do abs or my pullup/pushup/squat circuit at the end. I'm just glad I got everything in great and the weights felt good. Only 200 lbs to go on each lift to make it to the olympics!