Reactive Training Systems

Andrew Hollenbeck · Senior Member

RE: Andrew's Training Log

Andrew Hollenbeck · Senior Member

Updates: I was going to do a bodybuilding pre-comp routine/diet this week, but instead I'm only going to do the diet and am going to do a complete deload week, no lifting or cardio. Mentally the cardio and lifting has been getting to me, it couldn't be a more perfect time for a deload. I will do 1 of these complete deloads about every 18 weeks, with 1 or 2 minor deloads between my 4-10 week training cycles. I've also made some set yearly diet zones, including a maximum 12 weeks cutting each year, 12-24 weeks bulking, and 16-28 weeks maintenance. These are just rough estimates so I don't do too much cutting or bulking, but I will do some of each each year just because I like to do it, and maybe will do a show one day.

Andrew Hollenbeck · Senior Member

4/20 SB

8 Pullups/Pushups/Squats

Raw Squat
185x5
205x5
225x5

Raw Bench
135x5
150x5
165x5

Abs

8 Pullups/Pushups/Squats

45 Minutes Treadmill
-20 minute walk
-5 minute run
-20 minute walk

Assessment: 10/10
Nice and easy deload workout. I dropped volume and intensity to 60%. Will do another light military press/deadlift workout wednesday and that will be it for the week.

Andrew Hollenbeck · Senior Member

4/22 BD/Cardio

8 Pullups/Pushups/Squats

Standing Military Press
65x5
80x5
95x5

Conventional Deadlift
225x5
245x5
265x5

Abs

8 Pullups/Pushups/Squats

30 Minutes Elliptical at avg 6.5 METs

Assessment: 10/10
I feel very fresh, though my right glute/hip is still a little tender/tight. I hope this will be good to go for smolov monday. I weighed 149.0 this morning! I feel pretty solid, I'm looking pretty solid, just all around good to go. I can't wait to start eating normal and training crazy and bulking on my double sessions starting next week! I'll take some progress pictures Friday morning and take some Friday night/Saturday morning after I cut water and carbup.

Brady Stewart · Senior Member

Hey Andrew. I sent you a message on facebook.

Andrew Hollenbeck · Senior Member

you've got mail Brady, sorry it took me a while!

Andrew Hollenbeck · Senior Member

4/28 Kettlebell Hell

5 Minutes Elliptical

5 Circuits of:
10 KB Cleans
10 Pushups
10 KB Snatches
5 Burpees
10 KB Swings
10 Pushups

5 Minutes Elliptical

Notes: This workout was crazy hard but doing this kind of stuff will definitely get me in better shape and give me functional strength too. My focus now is just getting in better shape and getting stronger with emphasis on doing whatever the hell I want as far as lifting. My plan is to lift mon/wed/fri and do cardio tues/thurs/sat. I have 2 workouts that I will rotate for lifting. They are A: squat, bench, deadlift assistance, bench assistance, chins... and B: squat assistance, bench, deadlift, bench assistance, chins... Cardio will be whatever I feel like when I go to do it. The exercises/rep schemes I choose for lifting will be whatever I feel like. I'll back off whenever I feel the need to, which will probably be every 4-6 weeks depending on how I feel. My diet is going to basically be, eat when I'm hungry and eat til I'm full. I will just make sure to get enough protein in my diet and try to eat a good pre-workout and post-workout meal to make sure my workouts are good and I have decent recovery.

Andrew Hollenbeck · Senior Member

4/29 Workout A

Raw Beltless Squat
185x5
265x5
295x5
325x8

Raw Medium Grip Bench
135x5
205x5
225x5
240x6

Bent-Over Barbell Rows
135x10
155x8
175x6

Weighted Dips
45x8x3 sets

Pullups
25x3
15x2
bwx5x5 sets

9/10
Squats felt pretty solid, 325 for 8 was right around my target reps for that weight. The bench felt off as I felt I should be doing more than 240 for 6 but the week off could have hurt a bit, as nothing really felt spectacular, I just made the best of it. Pullups felt way off, hopefully will regain my strength at these fairly quickly. This program is designed for functional strength, body composition, and some hypertrophy. I think I might start focusing on triathlon-based cardio on my cardio days and do a triathlon or 2 during the summer. I'm also seriously re-thinking raw nationals and just sticking to local meets for fun.

Andrew Hollenbeck · Senior Member

4/30 Run like Hell

1.8 Mile Run

Notes: Got some nasty shin splints mid-run due to the up and down terrain of my campus. I had to stop a couple times mid-run because of this, hopefully these will subside the more I run. Respiratory-wise, I felt great, good to go for a solid long run.

Tony Reid · Senior Member

I dropped you a note on my journal. I am out for Raw Nationals. Just did not workout for me familywise although I would have liked to have gone. I would encourage you to go if you have the means to go. I went last year and it was a lot fun and you can meet some great people. Also, it is a qualifier for the Arnold. However, if you're not interested then I understand. You've got to do what's fun.

Triathlons...wow...more power to you. Good luck!!

Andrew Hollenbeck · Senior Member

I totally understand why you aren't doing raw nationals. Raw unity is probably a more fun meet to lift in than the raw arnold anyways. Family definitely comes first though! For me, I just can't justify driving 10 hours just to compete at a raw meet. Yes its a national meet, but when I'm in it just for the fun now, I can't see traveling that far for it unless it was a vacation location (such as Raw unity).

Andrew Hollenbeck · Senior Member

5/1 Workout B

Overhead Squats
95x5
115x5
115x5
135x3
135x3
155x1

Standing Military Press
65x5
95x5
105x5
115x8

Beltless Conventional Deadlifts
185x5
275x5
335x5
365x5
405x8

Incline DB Press
70x8
70x8

Bodyweight Pullups
6x5 sets

Abs

9/10
I have to give it a 9/10 because I feel like I bitched out on the deadlift, as I really feel I could have done 10 easily. It is what it is though. I am pretty happy with getting all my 76% weights for 8 reps, except bench I got 6 reps. I like this 5/3/1 program so far. We'll see how it works at the end. I'm kind of doing my own variation of it with a 5x5 exercise and daily workout schedule layout, and the 5/3/1 rep scheme for the main 3 lifts. Some new news for me: I think I might lift or guest lift at this 100% raw push/pull meet coming up near me in a couple weeks.

Andrew Hollenbeck · Senior Member

5/2 Man vs Computer Bike Race

30 Minutes (6.5 miles) Bike Ride on Computer-simulated Spinning Machine

Notes: This was a fun cardio activity for being in the gym. It was a spinning bike with a computer screen attached to the front and you basically race a simulated race on the computer screen against virtual opponents. I was an absolute pile of sweat afterwards and my food was absorbed so fast it wasn't funny. I felt like I could eat so much food and my body was just absorbing all of it without getting bloated at all. I love intense cardio sessions!

Andrew Hollenbeck · Senior Member

5/4 Workout A

Raw Beltless Squat
185x5
265x5
295x5
325x5
345x6

Raw Medium Grip Bench
135x5
185x5
215x5
240x5
255x3

Good Mornings
135x5
185x5
225x5x3 sets

Weighted Dip-athon (no rest between sets)
80x3
70x3
60x3
50x3
40x3
30x3
20x3
10x3
bwx12

Bodyweight Pullups
5x6 sets

Abs

9/10
I'm pretty happy about my squat, nailing 345 for 6 reps. It may not seem like much, but I haven't done reps over 3-5 in a long time, hell 5 feels like a marathon. I'm giving this workout a 9/10 instead of 10 because for some reason my bench just doesn't feel great. It felt about the same as it did Wednesday, but just not good. I definitely should be doing 255 for more than 3 reps. The good mornings felt great for not doing them in a while, and the dips were fun. I was going to do 3x5 with 80 lbs but no way 5 reps was happening so I just kept dropping 10 and doing 3 reps until I got to bodyweight then repped that out til near failure. My pullups are feeling better again. Definitely learned my lesson not to take a full week off them again.

Mark Robinson · Senior Member

I've got to say I'm very impressed with how sporting you are doing all these activities and still nailing big weights. Do you have a big background in sport?