Reactive Training Systems

Andrew Hollenbeck · Senior Member

RE: Andrew's Training Log

Date: Jul 7, 2009

7/7

2 min Warmup
2 Mile Run at about 9:45 min/mile pace
2 min Cooldown

Andrew Hollenbeck · Senior Member

7/8

Raw Medium Grip Bench
135x10
185x10
185x10
185x10

Mid-Shin Rack Pulls
335x10
425x8
475x3
515x3

CG 3 board
135x8
225x5
275x5
295x5

Weighted Pullups
35x3x5 sets

Abs

9/10
Bench felt solid, just knocking the weight down and going to periodize my way up, adding 10 lbs each workout. The rack pulls I made a mistake with weight, and almost messed up my workout. I thought my first set was 245, and 2nd 335, but instead it ended up being 90 lbs more. Then I put another 45 on thinking it was 425 to go for 5, and I didn't get it because it was actually 515. Dumby me, so I backed off the 45, went to 475 and 515 and got them both solid. The 3 board felt the best that has felt. Pullups felt really bad today, not exactly sure why. Maybe I was better off doing the 50 rep days I dunno.

Andrew Hollenbeck · Senior Member

7/9

2 Minute Warmup
2 Mile Interval Run at <9:00 min/mile pace
2 minute Cooldown

Andrew Hollenbeck · Senior Member

7/10

12 Pullups/12 Pushups/12 Squats

Olympic Squats
135x6
225x5
315x3
385x2 -belt on
425x2

Standing Military Press
135x5
135x5
135x5

Good Mornings
135x8
165x8
195x8

Rolling Tricep DB Extensions
40x10x3 sets

Abs

12 Pullups/12 Pushups/12 Squats

9/10
Squat just felt a bit off today, as it did monday (even tho I hit a big PR), so I'm going to deload squat this week. Military press felt real strong though. Pullups felt pretty hard today as well, for the 2nd time in a row, so I may deload a little on them next week.

Andrew Hollenbeck · Senior Member

7/12

Raw Medium Grip Bench
135x10
195x10
195x10
195x10

Weighted Pullups
25x5
45x2
55x2
70x1
bwx5
bwx5

Abs

10/10
I just wanted to do a quick session after I got back from my bike ride, and I hit everything I wanted to/had planned to. I'm really happy with the max of 70 lbs on weighted pullups. I'm deloading my lower body/deadlifts this week, probably will go at them again heavy Friday.

Andrew Hollenbeck · Senior Member

7/15

Beltless Squat
135x8
185x5
225x3
275x3

Standing Military Press
135x5
145x5
155x5 PR

Good Mornings
barx5
95x5
135x5

Abs

10/10
I came in, did a deload/light squat, hit a PR military press, and deload good mornings... exactly what I wanted to do. I also went for a 55 mile bike ride at 19 mph average yesterday and 42 mile recovery ride today at 17 mph so I'm feeling real good about that.

Andrew Hollenbeck · Senior Member

7/16

Medium Grip Bench
135x10
205x10
205x10
205x10

Deadlift
315x3 -conv bl
405x1 -conv bl
405x1 -sumo bl
475x1 -conv b
475x1 -sumo b

Weighted Pullups
45x5 over
45x5 under
25x6 over
25x6 under

Abs

7/10
2/3 things went great, but deadlift really sucked. I hit 495x3 the other friday sumo beltless easy, and 475x1 with a belt was hard today. I'm going to go back to a more westside/american based 4 day/week routine next week so hopefully that will get me back together. Pullups felt awesome today though! 22 total reps with weight, 45 for 5 overhand and then underhand as well! I'm really happy with that. Onward to hitting 90 lbs for a max!

Date: Jul 20, 2009

7/20

Medium Grip Bench
135x10
215x10
215x10
215x10

Incline Bench -index on rings
135x5
175x5
175x5
175x5

Weighted Dips
55x6
55x6
55x6

DB Flies
45x10 -decline
45x10 -flat
45x10 -incline

Abs

10/10
I'm switching my routine back to a traditional powerbuilding/american type routine versus the 5x5/sheiko type routines for a while and see how that goes. Bench felt good today still, probably going to drop it to 8 reps the next 10 lb jump (225). Then go at 8 until I feel like I should drop to 5. Incline felt solid for the first time back at that in a few weeks, hopefully that will progress and get back up again. Dips felt solid, abs were good too.

Andrew Hollenbeck · Senior Member

7/20 PM

Convo Deadlift
405x1 beltless
500x1
545xmiss -belt

Sumo Deadlift w/ belt
495x1
545x1

Weighted Pullups
45x3
70x2
90x3/4 rep
45x5

Cleans
225x0
135x3
185x1

8/10
This was just a random workout with my friend since I got yet another flat tire (5 in 2 weeks) on my bike and we couldn't go on the planned 55+ mile ride. Throws a few things off this week, probably going to squat wednesday now instead of tomorrow, then deadlift on friday, maybe just rack pulls, maybe full, i don't know yet. Pullups felt amazing today though, I'm really happy with how they have felt lately.

Andrew Hollenbeck · Senior Member

7/21

AM Cardio
-7 Minute Stationary Bike
-2 mile Run at 8:30 min/mile pace
-2 minute elliptical cooldown

PM Workout
-coal bag carry down basement stairs (13 stairs) -60 bags (3 tons)

Date: Jul 22, 2009

7/22 AM

20 Minute Stationary Bike

-crossfit/ish circuit-
swiss ball pushups 10 reps
swiss ball crunches 20 reps
free squats 15 reps
swiss ball pushups 10 reps
swiss ball crunches 20 reps
free squats 15 reps
pushup row 10 reps each arm
mountain climbers 50 reps
-end circuit-

1 Mile Run

3 Minute Elliptical

12 Minute Stationary Bike

Andrew Hollenbeck · Senior Member

7/22 PM Strength Training

Beltless Squat
135x5
225x5
315x5
315x5
315x5

Power Cleans
135x3
165x3
165x3
165x3

Overhead Squat
barx5
95x5
135x5

Snatch
135x1 w/ overhead squat x2 reps
135x1 w/ overhead squat x3 reps
155x1
165x1 PR
135x1 w/ overhead squat x5 reps

Abs

9/10
Squat felt a little on the weak side, but I'm doing a lot of cardio and on a no carb diet so that is expected. I'm not to worried, once fall hits and I get as lean as I want, I'm going to set my max's at 315/225/405 and go from there, adding 10-20 lbs to my max every 3 week cycle and keep going up. Snatch PR! I'm stoked about that! Insanely hard ab circuit with my friend, very pumped about that as well!

Date: Jul 23, 2009

7/23

Standing Overhead Press
65x10
95x10
115x10

Close/Medium Grip 2 board (thumb from rings)
135x5
225x5
255x5
275x5

Skull Crushers
85x8x3 sets

Rolling Tricep Extensions
40x10x3 sets

Pullups
10 reps

18" Box Jumps w/ bar on back
20x3, 30x3, 40x3, 50x3, 60x3, 70x3, 80x3, 90x3, 100x3, 110x3

Core Work

10/10
My shoulders were smoked from the overhead squats and snatch's yesterday, but still hit what I wanted to on the overhead press. The 2 board felt real strong. Skull crushers felt solid for the first time doing them in a while. The box jumps were just a random thing I added in because I had time left. I am surprised I got up with 110, could have done more too but I was using the short bars and thats as high as they go. Now I just need to get up to a higher box and keep going higher so I can improve my vertical. I'd love to be able to at least touch rim.

Andrew Hollenbeck · Senior Member

7/24

The Bear (hang clean-front squat-push press-back squat-btn push press)
barx6
95x6
95x6

3-4" Deficit SLDL
135x8
225x8
275x8
275x8
275x8

Wide Stance Low Box Squats +50 lbs chain
135x8
185x5
225x3
245x3

Good Mornings
185x8
185x8

Weighted Pullups
45x6 -over PR
45x4 -over
45x3 -under
bwx7

Abs

The Bear
95x6

9/10
The bear is a great complex type exercise and I've decided that I will do some sort of crossfit/complex type thing before and after every workout. I will probably do something along the lines of box jumps, pushups, mountain climbers, etc.. before the workout, and after the workout I will do a weighted complex such as the bear or any other complex variation. I've also determined not to do good mornings after SLDL's again because I just couldn't muster up any energy out of my back to hit the good mornings hard. I will do good mornings on squat day and SLDL on deadlift day, things were just diff this week because I pulled heavy monday. I hit a PR on pullups, with 45 for 6 reps, then I just died after that. My no carb week is catching up with me and carb up day is right around the corner!