Reactive Training Systems

Andrew Hollenbeck · Senior Member

RE: Andrew's Training Log

Andrew Hollenbeck · Senior Member

8-7 Upper Bench/Arms

10 Pullups/10 Pushups/10 Squats

CG 3 board (thumb length in from smooth)
225x5
275x2
295x2
305x2
315x2
305x2

Low Pin Press w/ dbl light band
135x3
155x2 (miss 3rd)
135x3
135x3
135x3
135x3

EZ Bar Curls
95x6 WG (PR)
95x6 CG (PR)

Tricep Rope Pushdowns
60x8x2 sets
supersetted w/
EZ Bar Curls
65x8x2 sets

Assessment:8/10
I was absolutely stoked with the CG 3 board, hitting 315x2 was definitely big. The low pin press started off great with the first set of 135 being really easy. Then 155 was ridiculously hard. The rest of the sets at 135 were about a 9 on the RPE scale. I don't know what happened. PRed my curls, thats how kool I am. I still have no biceps, but atleast I'll be able to out-curl all the arm junkies at the college gym. So 8/10 on account of how fast I fatigued and how weak the low pin press felt after last week hitting the big 175x2.

Mike Tuchscherer · Guru

The reason there is such a narrow range for the weights you used on low pins is because with all that band tension, your max is low, so a 5-10% weight adjustment turns out to be not very much bar weight.

Andrew Hollenbeck · Senior Member

Ahh, thanks a bunch for the Mike.

Also, I have some questions for you about volume/intensity. I've thought about every single possibility for volume/intensity control for my reactive training system. The one thing I will make sure, is to have 2000 lifts for the 8 weeks (CMS: 13000 lifts/year divided by 52 weeks in a year times 8) and my average intensity is between 65-75% and the majority of my lifts fall into the 70-85 range. I also want to have a high volume phase weeks 1-3 and then intensity phase 4-6...7/8 are taper weeks.

Also, the lifts I have chosen are:
1st Squat: Raw Competition Squat
1st BP Assist: MG BP w/ dbl super mini bands (wk 1-3)..LPP w/ dbl light band (wk 4-7)
DL Assist: Zercher Pin Pulls.........................Speed S.DL

1st BP: Low Pin Press w/o bands (LPP) (wk 1-3)........Medium Grip BP(MG BP)w/o bands (wk 4-7)
1st DL: Sumo DL beltless (wk 1-3).belted (wk 4-7)
1st BP Supp: Military Press (wks 1-3)BTN Press (wk 4-7)

2nd Squat: Oly Squat (weeks 1-3)Rack Squat (weeks 4-7)
2nd BP: 2 board Press (wk 1-3).2 board Press w/ dbl mini band (wk 4-7)
Squat Assist: LBS w/ bands

2nd BP Assist: CG 3 board w/ dbl mini band (wk 1-3)..................w/o bands (wk 4-7)
2nd DL: Deficit Conv. DL (wk 1-3)..Rack Conv. DL (wk 4-7)
2nd BP Supp: Weighted Dips (wk 1-3)Incline Press (wk 4-7)

These are subject to change based on the way I finalize my volume/intensity.

So I'm looking how to cycle the volume for those lifts. I've read that keeping the volume the same, and increase intensity. Keep intensity the same, increase volume. Cycle volume like 2-4-3-1 or 4-2-3-1 or 3 2 4 1...

I just have no idea what would be best besides my first paragraph of stuff that is set in stone.

Mike Tuchscherer · Guru

I swear I'm not trying to brush you off, but maybe Eric would be a better one to ask as it seems you're taking a much more Sheiko approach to your training philisophically than an RTS approach.

If you wanted to go at this from an RTS standpoint, you may or may not be looking at 2000 lifts in 8 weeks because your NL will be dependant on your level of preparedness. Since you probably didn't do the standard russian programming to reach CMS status, I personally feel that 13000 may be too high, too low, or just right. The point is, you just don't know. That's why I advocate some other methods of volume regulation to tailor it to you personally. Unfortunately that info is in my book, which is still not available, but should be shortly. I filled an order, so as soon as the vendor recieves it, I'll be making noise about it.
Something I do know about the approach you're taking... if you are shooting for average (2000 lifts per block is average to reach 13000 in a year), then this will be a medium volume cycle. Some may be higher or lower. Just something to think about.

That's probably not real helpful on the surface, but it's food for thought.

Andrew Hollenbeck · Senior Member

Thanks for your input Mike. Your info definitely makes sense. The average it kind of what I'm looking for in this cycle just because its my first sheiko type program - even though I just got done with a 3x/week deadlift program and have done smolov squat 2 times, both with amazing success. The success I have had on both of these programs is what is pushing me to do a Russian based full program. I'll give Eric a shout though. Thanks man.

8/8 Deadlift/Abs

10 Pull-ups/10 Push-up/10 Squats

Sumo DL off 45 lb plate (1 inch deficit)
410x4
425x3
440x2
475xmiss (too quick of set-up, messed up grip b4 i picked it up, should have waited)
495x1 PR (http://www.youtube.com/watch?v=SRAUQ5ya8EQ)
455x1 (insert youtube link here)

Janda Crunches
20x6
25x6
30x6
5x6
5x6
bwx8

Straight Leg Situps
10x8x1 set

Decline Situps
10x8 (weight on chest)
5x8 (EZ bar on neck)
15x8 (heavier EZ bar on neck)
5x8 (EZ bar overhead)
15x5 (heavier EZ bar overhead)

Dragon Flag
3 reps

Saxon Side Bends
10x5x2 sets

Plate Side Bends
45x8

Grip work

10 Pullups/10 Pushups/10 Squats

Assessment:9/10
This is the happiest I've been lifting in a long time. 2.5 weeks back deadlifting sumo and hit a HUGE PR! I'm looking at a 550 raw deadlift atleast next week! Next Friday is going to be a very interesting day. Abs went good, grip feels good. The 495 was easy, though it looks hard from the video. 495 and 455 both got stuck on my thigh/boxers/shorts and slipped to my finger tips when that happened so that is why they both look hard at lockout, but they definitely weren't. Only 9/10 because I messed up the 475. I rushed my set-up, and didn't stop to re-grip when the bar spun out of my grip at the start.

-- Edited by Andrew Hollenbeck at 01:37, 2008-08-13

Andrew Hollenbeck · Senior Member

8/9: Pump workout

10 Pullups/10 Pushups/10 Squats

Bench - 100x60
EZ Bar Curls
Tricep Extensions
Hammer Curls
Pushdowns

10 Pullups/10 Pushups/10 Squats

Assessment:10/10
I needed to hit over 55 reps at 65% bodyweight to get the highest amount of reps for this bp for reps contest. I did it. Then I just depleted the rest of my muscle glycogen before carb-up. 10/10 because I did everything I needed to.

8/11 Abs/Grip

10 Pullups/10 Pushups/10 Squats

Janda Crunches
5 sets

Evil Wheel
3 sets

Full Contact Twists
3 sets

Grip Work

10 Pullups/10 Pushups/10 Squats

Assessment:10/10
Great ab workout. I hit my highest weight for Janda crunches, and my grip felt great. I nearly closed the CoC #2 with my right hand and got it pretty far with my left. I really want to close that #2 badly! Everything felt good though. My abs are definitely getting a lot stronger.

Andrew Hollenbeck · Senior Member

8/12 SBD

11 Pullups/10 Pushups/10 Squats

Competition Squat
barx5
205x5
245x4
285x3 (insert youtube link here)
285x3
285x3

Competition Bench
150x5
180x4
210x3
210x3
210x3

Competition DL
255x5
305x4
355x3 (insert youtube link here)
355x3
355x3

12 Pullups/12 Pushups/12 Squats

Assessment:10/10
Today was 70%-ish x3x3 for all 3 lifts and the weights were speed weight just as I wanted. The weights actually felt amazingly fast. I can't wait for Friday! My only complaint is my singlet is very tight in the crotch and I may get a new one for the meet so my boys can breath a little better.

Andrew Hollenbeck · Senior Member

495x1 Sumo Pull of 45 lb platform video from Friday: http://www.youtube.com/watch?v=SRAUQ5ya8EQ

Andrew Hollenbeck · Senior Member

Ate a high carb meal, did some light ab work, and I'm ready to go. Friday here we come!

Andrew Hollenbeck · Senior Member

8-15 Powerlifting Assessment (1280 @ 155)

Squat

Attempt 1: 405 Attempt 2: 435 Attempt 3: 455

Notes: 405 beltless, very very hard. 365 beltless was ridiculously easy though. 435 belt/singlet/knee sleeves was easy, then 455 was super hard. Id have to say bottom-mid are my weakest points.

Weakness 1 (based on lift): bottom Weakness 1 (based on video): mid

Weakness 2 (based on lift): mid Weakness 2 (based on video):bottom

Bench Press

Attempt 1: 265 Attempt 2: 290 Attempt 3: 300 miss

Notes: I hit 290, pretty hard off the chest, but after that not bad. 265 was easy, but if anything, off the chest is my weak point.

Weakness 1 (based on lift): bottom Weakness 1 (based on video):bottom

Weakness 2 (based on lift): top Weakness 2 (based on video): n/a

Dead lift

Attempt 1: 475 Attempt 2: 515 Attempt 3: 555 miss, 535

Notes: 475 and 515 were obliterated. They both came up so fast I cant even say there was a weak point. Then 555 just stayed on the floor. I cant imagine floor would be my weak point after 3 weeks of deficit deadlifts but thats what it appears to be. Bottom weakpoint and mid/top would be 2nd.

Weakness 1 (based on lift): btm Weakness 1 (based on video): btm

Weakness 2 (based on lift): mid Weakness 2 (based on video): top

Mike Tuchscherer · Guru

If you've been pulling from a deficit, it takes a couple of weeks to get used to pulling off the floor again. Pulling from a deficit is preparation work for the bottom of your pull. Actually pulling off the floor will help you realize those gains and put them into competition form.

Sorry it wasn't sooner, but I hope that helps!

Andrew Hollenbeck · Senior Member

Ahh that helps to know. I definitely can't wait for October then when I go raw in the meet!

Heres the videos:

455 Squat: http://www.youtube.com/watch?v=JrWoiHNh_fQ

515 Deadlift: http://www.youtube.com/watch?v=Oc-hx1_V2lw

Andrew Hollenbeck · Senior Member

8/19 Squat/Bench/Abs

Squat
225x3
235x3
245x3
255x3
265x3
255x3
255x3
245x3

Bench
165x3
175x3
185x3
190x3
190x3
185x3
185x3
175x3

Abs

Grip Work

Curls

Assessment:10/10
It was exactly what it was supposed to be, speed work and abs. The weights felt really fast and good. Ab work went great. I did 1 arm deadlifts for obliques and loved them, definitely a killer exercise! Grip work was great, sooo close on the CoC #2 with my right hand. Then just did some EZ bar curls.

Andrew Hollenbeck · Senior Member

8/25 SBD

10 Pullups/10 Pushups/10 Squats

Squat
225x6
285x4
285x4
295x4
305x3
305x3
325x3
335x2
345x2

Bench (w/ dbled super mini bands)
165x3x8 sets

Sumo Deadlift (w/ 50 lbs chain)
295x3
315x3
335x3x6 sets

Abs

Assessment:10/10
I hurt my groin Sunday when I was stretching, but it did not hurt at all today and I am so stoked about this. The weights were going up smooth as hell, especially for a first workout back. I got to get more strict about keeping my grip strength up though. No grippers today. The workout was about 100 minutes. I can't wait for the next workout this style. I feel it is going to be a great routine.