Reactive Training Systems

Andrew Hollenbeck · Senior Member

RE: Andrew's Training Log

Andrew Hollenbeck · Senior Member

5/5 "Pool of Sweat" Cardio

1.1 mile run in 10 minutes
3.36 mile bike ride in 11 minutes
.75 mile run in 7m30s

Notes: I decided to do a roughly 30 minute run-bike-run cardio session today. I was an absolute pool of sweat after I got done with this session, hence the title of the workout. I love doing this more intense cardio. You get such a more accomplished feeling afterwards, plus you feel like you can eat whatever you want.

Andrew Hollenbeck · Senior Member

5/6 Dip**** Deadlifts

Leg Press
200x10
290x8
400x6
490x4
540x4
600x2

Standing Military Press
65x5
95x5
110x5
125x8

Beltless Conventional Deadlifts
185x5
275x5
335x5
375x5
405x5
425x(6 or 7)

Incline DB Press
75x5x3 sets

Bodyweight Pullups
5x6 sets

Abs

10/10
This workout felt great! I suck at leg press, yes. Military press felt awesome, conventional deads felt really great. I am mentally fried from finals this week, and forgot how many reps I did with my set of 425 after I did it. I either did 6 or 7 so, yeah basically I'm just a dip**** hence the title of the workout haha Sleep also hasn't been that spectacular so having this good of a workout was a really big bonus!

Andrew Hollenbeck · Senior Member

5/7 Bike off the breakfast

6.9-7 mile stationary bike in 24-25m
.5 mile run in 5m

Notes: I had 3 donuts for breakfast, a bagel w/ peanut butter, and a pbj sandwich for breakfast, so I had to kick ass with my 30 minute cardio session today. The biking felt great, and the running felt solid too. I was going to do a 30 minute run but decided to bike instead since I have squats tomorrow. Time to study for my last final and then it is summer time!

Andrew Hollenbeck · Senior Member

5/8 Squat til ya Drop

Raw Beltless Squat
135x5
225x5
275x5
315x5
345x3
365x6

Raw Medium Grip Bench
135x5
185x5
215x5
240x5
255x2
255x2

Power Cleans
135x3
155x3
175x3
195x1 (miss 2)
195x2
175x3
155x3
135x3

Bodyweight Dips
12x3 sets

Bodyweight Pullups
5x6 sets

Abs

8/10
My squat felt awesome! I was smoked after that set of 6 with 365 though, dropped straight to the ground in glory! My bench still feels like **** though. I was supposed to do 270 for atleast 1 rep today, but wasn't feeling it at all, so stopped and did 2 doubles at 255. I'm going to switch up my bench program a little bit next week and see how it goes. Cleans were allright, I couldn't find the belt for dips so I had to do bodyweight, and pullups were okay. I'm stoked about my squat that is all I kno!

Andrew Hollenbeck · Senior Member

5/11 Workout B

Zercher Squats
135x5
185x4
225x3
275x2
315x1

Standing Military Press
65x5
95x5
115x5
125x3
135x7

Conventional Deadlift
225x5
275x5
325x5
365x5
395x5
425x3
450x2

DB Press
40x20x3 sets

Bodyweight Pullups
5x2 sets
6x2 sets
5x2 sets

Abs

8/10
The zerchers and military press felt absolutely awesome! That was a PR for my walked out zercher squats, and a really big day for militarys too! The plates at my school, I am almost certain now, are a little bit bigger than the normal irons that I got at home because it felt like I was pulling from a deficit today, not much, not much at all, but a slight deficit (1/2 inch or so). The deadlifts just didn't feel good, it was my 3rd time pulling in 10 days and I had a big power clean session friday, so lots of factors definitely added into it. I am going to start rotating deficit pulls and rack pulls (gillingham-esk) and/or rack pulls and sumo deads. I think I will be able to keep this up for a while without getting burned out plus I know the results are great from that from many people who do and have done similar things. I'm going to stop doing heavy bench complete for a while, I just don't feel like it anymore. I am going to rotate speed benches with hypertrophy bench rep schemes on my bench day and keep heavier military presses in on OH day. Saturdays will be strongman day.

Andrew Hollenbeck · Senior Member

5/12

9.3 mile bike ride at avg 15 mph

Notes: Real bikes are fun. Going fast on real bikes are even more fun. Soo much better than the stationary bike!

Andrew Hollenbeck · Senior Member

5/13 20 Rep Squat

Raw Beltless Squat
135x5
225x5
275x20

Medium Grip Raw Bench
135x10
185x10x3 sets

Bent-over Barbell Rows
155x8x3 sets

Bodyweight Pullups/Pushups
3 Pullups/6 Pushups -7 sets
5 pullups/9 pushups -2 sets

Abs

8 Pullups/8 Pushups/8 Squats

9.99/10
This was an awesome workout, but not perfect because I just wasn't happy with how my pullups felt, just a tick off. The 20 rep squat was awesome though, I didn't know if I had it in me with 275 but I just pushed through it and sucked it up and nailed them. The bench felt pretty solid, not great, but I think staying light for a while and doing overhead presses will help my bench a good bit.

Tony Reid · Senior Member

275 for 20...I couldn't even count that high if I had too. Nice job...let me know what you do to make the bench feel better. I feel mine is stuck in neutral.

Andrew Hollenbeck · Senior Member

dude i had trouble counting to 20 let me tell ya haha!!!

basically i have 2 workouts: workout a and workout b and rotate them on mon/wed/fri
workout a is bench
workout b is military press

for bench, i backed the weight down to 185 as you see in that workout, and im going to rotate 3 sets of 8-10 with 8-10 sets of 3 every other workout. So ill go 185x3x10, 185x10x3, 195x3x10, 195x10x3, 205x3x10, 205x10x3... and im going to keep doing that until I can't get 8 reps. Then I'll go light for a workout, and start with 5s. I've had success with coan-esk (linear) periodization for bench in the past so I'm going back to it.

for military press, im going to keep doing 5/3/1 since I dominated the first 3 workouts with that.

i do a bench assistance movement each workout, and that will be either dips, pushups, incline bench, high rep dumbell press, or dumbell flies.

Andrew Hollenbeck · Senior Member

5/15 Light Stuff

Wide Stance Box Squats
135x8
185x5
225x3
275x3

Standing Military Press
65x5
85x5
105x5

Rack Pulls from knee level
225x5
275x5
315x5

DB Flies
40x12x3 sets

Bodyweight Pullups
5 -wide over
8 -wide over
5 -medium over
8 -medium over
5 -medium under
8 -narrow/medium under

Abs

9/10
My low back has been giving me some pain this past week, so I stopped rack pulls 1 set short (was gonna do 365x5). It didn't hurt during squats though. Pullups felt great today, much better than Wednesday. One of my goals this summer is to get a lot better at pullups. I'd like to be doing weighted pullups all 3 workouts for these reps by the end. My goals for the end of summer are to be at a comfortable weight and "look" that I can maintain without dieting hard, to get in really good shape cardio-wise (biking, running, etc), to get my gpp up (strongman stuff), big convo pull (585 eventually, but for summer, just over 500 comfortably), rep 405+ squat (495/500+ squat eventually), 185 military (225 eventually), and back to 315 bench (315 for reps eventually). I also want to get ridiculous tan naturally because I made a bet with a friend that if I got tanner than her, then my one die hard red sox fan friend would have to wear a yankees shirt for a day.

Tony Reid · Senior Member

Thanks Andrew...I have never incorporated that much military. I may try that in the future. Right now I'm sticking w/ Mike's plan and maybe he'll start putting more of that in there, or he'll see somewhere else I'm lacking. I appreciate the advice and I have in my vault!

Andrew Hollenbeck · Senior Member

5/22 Squat Domination

Raw Squat
135x9 -beltless
225x7
315x5
365x3
405x5 -belt

Medium Grip Bench
135x10
175x8
205x6
225x4
235x4
240x2

Weighted Dips
25x8
35x8
45x8

Bodyweight Pullups
5x6 sets

Abs

9/10
Squat felt great! 405x5 with a belt was huge for me especially after putting 45 miles on my new bike on the past 3 days. Bench still feels like crap, and I honestly don't really want to bench that much anymore. I may not, who knows. Squat and deadlift are the manly exercises anyways. Pullups felt pretty good today still. I'm just incredibly stoked with my squat right now!

Andrew Hollenbeck · Senior Member

5/25 SBD

Wide Stance Box Squats
135x8
225x5
275x3
315x3

Standing Military Press
65x10
95x10
115x10
135x3
135x3
135x3

SLDL
135x10
225x10
275x5
315x5
365x5

Seated DB Press
40x12x3 sets

Bodyweight Pullups
6x6 sets

Abs

9/10
Squat felt great, military felt great up til the 135 then that felt really heavy, may have just got burnt from the set of 10 with 115. SLDL felt awesome, pullups felt really good. I'm still debating how to set up my lifting/cycling schedule so I can do both and recover/get better at both. I want to lift either 2-3 days/week and bike 5-6 days/week.

Andrew Hollenbeck · Senior Member

5/28 Squat/BP/Assistance

Raw Squat
135x9 -beltless
225x7
315x5
365x3
405x1
435x1 -belted
455x1

Medium Grip Bench
135x9
185x7
225x5
255x3
270x1 -comp grip
165x21 -medium grip

Standing Good Mornings
135x8
185x8
225x5
225x5

Weighted Dips
35x8x3 sets

Pullups
25x3
12.5x5
bwx7
bwx5x4 sets

Abs

9/10
Squat felt pretty solid again, nailed 455. I'm happy with that considering I'm not training as hard as I could be. My bench still doesn't feel great, oh well. Pullups felt good at first with the weight but they still felt hard after I took the weight off so that was wierd. My grip strength feels great with my CoC grippers. I closed the #1 for 5 reps easily with each hand again. Drop sets are really working good for strength on them.