Reactive Training Systems

Andrew Hollenbeck · Senior Member

RE: Andrew's Training Log

Date: Jun 24, 2009

6/24

Medium Grip Bench
135x5
185x5
225x5
265x6

Deficit Sumo Deadlift -beltless
225x3
315x3
405x3
445x3
455x3

Incline Bench
135x8
185x8x3 sets

Bodyweight Pullups
10-8-6-5-8-7-5-1

Abs

10/10
Bench felt awesome, the best it has felt in a while! I'm stoked about that. My deadlift also felt great. I had trouble debating on how exactly to do my deadlift schedule but I figured it out on the go. 405-415-425 last time, 405-445-455 this time, 445-475-(485-495) next time, then figure out something else, maybe switch to convo for 3 weeks with sumo rack pulls. Incline bench felt awesome, and pullups felt so so. The first set of pullups felt great, but they went away on me faster this time. Maybe aiming for the 50 reps is not good, maybe just be better off doing something different, not really sure.

Andrew Hollenbeck · Senior Member

AMERICA! Really, this post is basically just to say how awesome it was to see AMERICA beat the #1 soccer team in the world! GO USA!

JordanLinteris · Senior Member

Man America is a savage country. Did you not see Barack Obama kill the fly during that interview!!!

Andrew Hollenbeck · Senior Member

HAHAHA yes i did! that was hilarious! i think he was trying to send a message to North Korea haha

Andrew Hollenbeck · Senior Member

6/26

Raw Beltless Squat
135x5
225x5
315x5
365x8 PR

Standing Military Press
65x10
95x10
145x10 PR

Good Mornings
135x5
185x5
225x5
245x5
255x5

Weighted Pullups
35x3x(6 or 7) sets

Abs

Atlas Stones
175x5-6 lifts
240x didn't budge

Tire Flip
200x1
450x3 flips

10/10
Squat felt absolutely great! 365x8 beltless was a big PR! The military press was a 10 lb PR for 10 reps. Good Mornings felt good. Pullups felt the best they have felt so that means I am either improving or I could do better with the slightly angled bar versus the straight bar. I was lifting at my buddy's gym, Iron Works Gym in binghamton, NY, and it was awesome! He had some stones which I proceeded to embarrass myself with haha The 240 didn't move with my short arms. Tire flipping was fun too. I had a blast lifting there and I am definitely going to be hitting up that gym every other week or so.

Andrew Hollenbeck · Senior Member

6/29

Medium Grip Bench
135x8
185x5
225x5
275x3
275x3

Rack Pulls -below knee
245x10
335x8
425x5
475x3
515x3

CG 3 board
185x10
225x10
275x5
275x5

Bodyweight Pullups
12-8-5-6-7-6-6

Abs

9/10
Bench didn't feel spectacular, probably will deload Friday or next wednesday. Rack pulls felt solid, took me awhile to get the right height set up but finally did and got all the weights good. The cg 3 board was also just being annoying as far as setup, just wasn't feeling it with that exercise. I'll keep on that exercise for 2 more workouts and maybe go to another tricep exercise instead of back to inclines because I feel my tri's might be lacking. Pullups, I got tired fast with them. I am going to just do pullups every other workout weighted every time, on the workouts I don't do them, I'll just do the 12 pullups/pushups/squats to warmup and cooldown. Maybe this will work a bit better.

Andrew Hollenbeck · Senior Member

7/1

12 Pullups/12 Pushups/12 Squats

Close Stance Olympic Squat -beltless
135x5
225x4
315x3
385x2
385x2
385x2
385x2
385x2

Standing Military Press
95x5
95x5
95x5

Good Mornings
135x5
175x5
205x8
205x8
205x8

Lying DB Tricep Extension
40x10x3 sets

Abs

12 Pullups

10/10
My squat is feeling awesome right now! That 385 felt really solid. The most I've hit beltless close stance is 405, and I definitely know I could hit more than that after this workout today, probably around 425+. I backed down the military press and am going to work up with 3x5 to 155 lbs, then back down to 115 and do the 10 rep sets again and work up to 155 for 10. Good mornings felt great, doing the most weight I've done for 8s yet, with room to spare. I like doing the pullups before and after the workout on this day. Hopefully it will work out good doing the 12 before and after my workout this day, and weighted the other day. I really want to cut a bit of fat off before school starts but with my strength going the way it is, I don't want to! haha I think I might cut down to 160 and call it good, shouldn't lose any strength cutting down that little.

Andrew Hollenbeck · Senior Member

I guess I should start posting my cardio activities too that way my journal is showing everything I'm doing instead of just the lifting (since I use this for reference later when deciding on routines and other things). I'll post up a short version of my cycling log from the past few weeks tonight. Here is some of my cardio from this week in the gym though.

6/30
1 Mile Treadmill Run at 9-10 min/mile pace
10.0 Mile Stationary Bike at 15-16 mph pace
5 min cooldown

7/2
2 min warmup
1 Mile Treadmill Run at 9-10 min/mile pace
6.9 Mile Stationary Bike at 17.7 mph pace
1 Mile Treadmill Run at 9-10 min/mile pace
2 min cooldown

Andrew Hollenbeck · Senior Member

Cycling Log 5/19-6/28

5/19-5/25
102.64 miles
(15.26 miles; 19.03 miles; 6.77 miles; 2.94 miles; .4 miles (x2); 19.6 miles; 22.04 miles; 16.2 miles)

5/26-6/1
97.59 miles
(16.23 miles; 6.84 miles; 32.1 miles; 22.92 miles; 19.5 miles)

6/2-6/8
137.94 miles
(32.19 miles; 21.9 miles; 50.43 miles; 17.07 miles; 16.35 miles)

6/9-6/10
23.82 miles
(5.5 miles; 18.32 miles)

6/16
16.27 miles
(16.27 miles)

6/22-6/28
117.46 miles
(18.37 miles; 20.59 miles; 23.12 miles; 18.4 miles; 36.98 miles)

-- Edited by Andrew Hollenbeck on Monday 6th of July 2009 09:12:40 PM

Date: Jul 3, 2009

hey andrew do you have any planned meets coming up soon

Date: Jul 4, 2009

Nick - no I don't have any meets planned in the near future, maybe I'll do one spur of the moment sometime but no plans as of now

7/3

Raw Bench (middle on rings)
135x5
225x5
275x1
300x1
165x25

1" deficit Sumo Deadlift -beltless
225x3
315x3
405x3
475x3
495x3 PR

Close Grip 3 board
135x5
225x5
275x5
285x5

Weighted Pullups
35x4x5 sets

Abs

9/10
Bench didn't feel great, but deadlift was a big PR! From about a 1 inch deficit, hitting 495x3 beltless is a big time PR. The week before I hit 605 raw, I hit 495x3 sumo w/ a belt w/o a deficit.. and this was much easier than that even! Pullups felt the best they have felt too.

Andrew Hollenbeck · Senior Member

7/6

12 Pullups/12 Pushups/12 Squats

Raw Squat -beltless
135x5
225x5
315x3
365x1
405x5 PR

Standing Military Press
115x5
115x5
115x5

Good Mornings
135x5
185x5
225x5
245x5
265x5

Rolling DB Tricep Extensions
45x10x3 sets

Abs

12 Pullups/12 Pushups/12 Squats

10/10
Huge PR for me today! I did 405x5 with a belt at the beginning of summer, and now hit it beltless! It was a big summer goal of mine and now thats cleared! Now it's time to chase down that 500/5 plate squat. Military press felt solid, and good mornings felt really good too. I think doing the pullups before and after the workout rotated with weighted pullups every other workout is going to be the key to victory for me with them. I'm feeling better with them, and I don't think I'll get as overtrained as I was by rotating 50 total reps with weighted ones.

TRON · Senior Member

Really nice squat numbers there Andrew

Andrew Hollenbeck · Senior Member

Cycling Log 6/30

6/30
16.37 miles
(16.37 miles)