Reactive Training Systems

Mike Tuchscherer · Guru

RE: Andrew's Training Log

Andrew Hollenbeck · Senior Member

8/27 BDB

10 Pullups/10 Pushups/10 Squats

Low Pin Press
155x3
185x3
205x4x3 sets
225x3
225x3
225x2

Conventional Deadlifts
275x3
345x5
355x4
365x3
370x3
370x3
405x2
415x2

Incline Bench
155x6
165x6
170x6

Good Mornings 5x3 sets

Abs

10 Pullups/10 Pushups/10 Squats

Assessment:9/10
Low Pin Press felt hard, because I couldn't get the pins set to the hieght I needed. I went a little lower than usual. I might back off the weights by 5-10% on account of this. I still need chalk for deads, even though the bar is great. My hands just get very moist in that gym. Good mornings and abs felt great. I am glad I added good mornings, definitely felt it a lot in the hamstrings. 9/10 due to the weight feeling heavy on the low pin press.

Andrew Hollenbeck · Senior Member

8/29 SBD

10 Pullups/10 Pushups/10 Squats

Rack Squat
255x4
260x4
265x4
275x3
275x3

Medium Grip BP (w/ 50 lbs chain)
155x6
205x4x3 sets
215x3x4 sets

Zercher Pin Pull
205x3
235x6
240x5
245x4
250x3
280x3

Weighted Dips 5x5 sets

Abs

10 Pullups/10 Pushups/10 Squats

Assessment:10/10
Incredible workout. The weights were flying and I was dead at the end, in a good way. 1 hour 45 minute workout. Not to bad. Definitely loving the Xtend as its helping me get through these long workouts for sure. My diet has been ****ty so I need to fix that. Next week I'll be back on my diet. This week was the first week of college, so it was a good diet shock atleast. Hopefully I didn't gain too much permanent fat. I don't think one week should kill me.

Andrew Hollenbeck · Senior Member

8/30 BSB

11 Pullups/10 Pushups/10 Squats

Close Grip 3 Boards
235x6
240x5
245x4
250x3

Low Box Squats
225x3 (w/ avg bands)
235x3 (w/ avg bands)
235x3 (w/ avg bands + 25 lbs chain)
245x3 (w/ avg bands + 25 lbs chain)
255x3 (w/ avg bands)
265x3 (w/ avg bands)
265x3 (w/ avg bands + 25 lbs chain)
265x3 (w/ avg bands + 25 lbs chain)

Seated Behind the neck Press
95x6
100x6
100x6

Glute Ham Raise

EZ Bar Curls

Hammer DB Curls

Abs

10 Pullups/10 Pushups/10 Squats

Assessment:10/10
Another near 2 hour workout but once again, felt great all the way through. I am burning a ton of calories in these workouts though and on top of the amount of walking and stuff at college my diet has been way off. I'm just eating a ton because my body wants it. So far though, I love this routine. BTN presses are awesome too.

Andrew Hollenbeck · Senior Member

9/1 SBD

10 Pullups/10 Pushups/10 Squats

Squat (beltless, knee sleeves)
245x6
285x5
295x5
305x5x2 sets
325x3
335x3
345x3x3 sets

Bench (comp grip, +dbl super mini bands)
165x3
175x3
185x3
185x3
185x3
175x3
175x3
175x3

DB Flies 10x3 sets

Sumo Deadlift (+50 lbs chain)
295x3
315x3
335x3
345x3
345x3
345x3
345x3
345x3
375x4
385x4
395x4

Bent/Pendlay Rows 6x3 sets

Abs

Assessment:10/10
The weights were moving as fast as they have yet, and it was one big, fun workout. It was probably the hardest workout I have done yet, no doubt. The squats felt great, bench felt good, and deadlifts felt amazing. 395 for 4 with 50 lbs of chain was a joke even after everything I already did. I don't know my weight right now, but I'm hoping for under 160. I am on a new diet of my own, basically just made a pact with myself: meat products, veggies, apples/granola for energy, and if I am short on recovery, throw a potato or other starchy carb meal in. Similar to the anabolic diet, and I may shift into fat burning mode again on it, but thats not what I'm aiming for. I just want to stay lean/get leaner, get stronger, and recover well. At college, its too hard to say on a strict anabolic diet, but I'll probably keep it under 100-200 daily. Saturday night and sunday I'll have a slightly higher carb night/day but nothing crazy.

Andrew Hollenbeck · Senior Member

9/3 BDB

11 Pullups/10 Pushups/10 Squats

Low Pin Press
165x6
205x4
205x4
215x4
215x4
225x2
235x2
245x2x3 sets

Conventional Deadlift
315x3
345x5
360x4
370x3x2 sets
405x3
405x3
415x3x3 sets

Incline Bench
155x6
165x5
170x5x2 sets
185x4x3 sets
190x3

Good Mornings 5x3 sets

Abs

10 Pullups/10 Pushups/10 Squats

Assessment:10/10
Low Pin Presses felt especially good today. Smoke shows compared to last weeks. 245 wasn't bad at all. About a 9 on the RPE scale. The deadlifts felt pretty good. They weren't flying but it wasn't death either, and I hit everything I wanted to. Abs and Good mornings felt good. I love this new routine. I definitely feel its going to work. I've got my diet in check now for the most part so thats one thing down. I'm finding it very easy to stick to meat and veggies with an apple or granola bar pre-workout. I'm definitely not 155 and not as lean as I was a couple weeks ago, but I still am not fat. I'll probably get really strict with my diet the last couple weeks of the routine when the volume is down.

Andrew Hollenbeck · Senior Member

9/5 SBD

11 Pullups/11 Pushups/11 Squats

Rack Squat
255x6
265x5
275x5
275x5
295x3
305x3
310x3x3 sets

Medium Grip BP (volume pyramid)
175x6 w/ 50 lbs chain
205x4 w/ 50 lbs chain
210x4 w/ 50 lbs chain
215x4 w/ 50 lbs chain
225x3 w/ 50 lbs chain
230x3 w/ 50 lbs chain
235x3 w/ 50 lbs chain
245x2 w/ 25 lbs chain
235x3 w/ 25 lbs chain
230x3 w/ 25 lbs chain
230x3 w/ 25 lbs chain
215x4 w/ 50 lbs chain
215x4 w/ 25 lbs chain
215x4

Zercher Pin Pull
205x3
235x4
245x4
250x3
250x3
275x3
285x3x4 sets

DB Shrugs 10x3 sets

Weighted Dips 5x4 sets

Abs

11 Pullups/10 Pushups/10 Squats

Assessment:10/10
First off, I forgot my apple and granola bars when I left for class, so I went into this workout on an empty stomach. All I had was my Xtend, creatine, and beta alanine preworkout. The weights felt great. 310 was easy on the rack squat. Then bench was insane. 235x3 w/ 50 lbs chain and 245x2 with 25 lbs chain. Amidst all that volume to hit decent numbers is great (80-85% + 25-25 lbs chain). Zerchers also felt as good as they ever have. 70 lbs for 5 on weighted dips after all the benching and everything. I'm stoked with the way things feel right now. I am very surprised how well the workout felt on an empty stomach. That kind of volume should have broken me in half without any food in my system. Post workout meal: 2 scoops protein, 4 chicken breasts, 4 eggs, half plate of veggies, and 3 hamburger patties (w/o the bun). And I wasn't even full. I've got 30 more post-workout drinks in my fridge though that I'm about to have so that should be plenty enough calories to recover me for tomorrow.

Diet note: Monday I will be changing my diet so that I will not have to monkey **** around with carb ups and counting carbs during the week. It will be much easier to keep fat down than carbs for me at college, so heres the plan: Bowl of granola for breakfast w/ a couple glasses of skim milk, apple pre-workout, post-workout shake, bowl of granola/salad n tuna/couple glasses of skim milk for dinner. That'll keep it very low fat and high carb (roughly 300-400g) and high protein (hopefully around 150-200). If I know I'm lacking in my daily protein, I'll have a shake before bed.

Andrew Hollenbeck · Senior Member

9/6 BSB

11 Pullups/11 Pushups/11 Squats

Close Grip 3 Board
235x5
245x5
250x5x2 sets
265x3
275x3
285x3x2 sets
275x3

Low Box Squat
225x3 + avg band + 25 lbs chain
245x3 + avg band + 25 lbs chain
265x3 + avg band + 25 lbs chain
265x3 + avg band + 50 lbs chain
265x3 + avg band + 50 lbs chain
265x3 + avg band + 50 lbs chain
265x3 + avg band + 50 lbs chain
265x3 + avg band + 50 lbs chain

Behind the Neck Press
100x6
100x5
100x5
100x5
135x4
115x4
115x4
115x3

Glute Ham Raise 8x3 sets

EZ Bar Curls 6x4 sets

DB Curls - 8x3 sets

Abs

11 Pullups/10 Pushups/10 Squats

Assessment:8/10
The workout itself was amazing as the weights and everything was flying up. I give it an 8/10 because my pec was pretty sore throughout the workout, especially that close grip 3 board and pushups. It kind of scared me but I think it will be fine if I stretch it good. No heavy pec stress until Wednesday (monday is speed bench). Week 2 is done now and I'm still alive. Week 3 is the high intensity week then I got a semi-deload (70-75% and lower volume). If I can make it through next week I am home free. Be on the lookout for some videos next week too because I will be taping some of my 90+% reps.

Andrew Hollenbeck · Senior Member

9/8 SBD

11 Pullups/10 Pushups/10 Squats

Squat (beltless, knee sleeves)
245x5
285x5
305x4
335x4
495x3 Supramaximal Hold
375x2
385x2
415x1 PR
495x2 Supramaximal Hold
405x2 PR
345x3
325x3
295x4

Comp Grip Bench
165x3 +dbl super mini
175x3 +dbl super mini
185x3 +dbl super mini
185x3 +dbl super mini
185x3 +dbl super mini
185x3 +dbl super mini
175x3 +dbl super mini

DB Flies 10x3 sets

Sumo Deadlift
315x4x2 sets +50 lbs chain
345x3x4 sets +50 lbs chain
375x3 +50 lbs chain
395x3x2 sets +50 lbs chain
495x1

Bent Rows 6x3 sets

Abs

11 Pullups/10 Pushups/10 Squats

Assessment:10/10
Holy mother of strength haha I'm getting my scale tomorrow because I really want to know how much of this strength gains is my routine and how much is beer and pizza. I know I've gained some weight but I don't think I've really gained that much. The squat absolutely was smoked though. 415 was easy, 405x2 was easy. I would rate them a 8 on the RPE scale. Bench went smooth as usual, feeling a little easier. The pec didn't hurt today until the very last set so that was a plus. My quad was hurting a little on the down sets of squat too but not deadlift. Deadlift was smoked today. 495 was a joke. The speed weight was speed weight like it has been. I'm very pleased with how everything is feeling. Wednesday I will do 1 less deadlift rep at 90+% seeings I did the 90+% sumo single today.

Andrew Hollenbeck · Senior Member

9/10 BDB

11 Pullups/10 Pushups/10 Squats

Low Pin Press
175x5
205x4
215x4
225x2
245x1
230x2
245x2
255x2
260x2
265x2
270x1
255x1
235x2
205x4

Conventional DL
315x3
350x5
370x4
405x4
420x2
455x2
475x2
495x1 PR
465x1
455x1
405x4

Incline Bench
155x5
165x4
170x4
185x3
190x3
190x3

Good Mornings 5x3 sets

Hammer DB Curls - 12x3 sets

Abs

11 Pullups/11 Pushups/11 Squats

Assessment:10/10
Another big PR today. But first, low pin press really was frustrating. It took me a while to get the right height setup because I used a different power rack today. So the 245 the first time was near max weight. I changed it up, and got it straightened out and finished solid though. 270 after being mentally taken out of it was a solid lift for me. I was a little weary going into my deadlift after the pain in the ass I had with pin presses but right from the start my deadlift felt amazing. Solid PR of 495 beltless. I set my max at 495 going into the routine based on a guess, but I have never hit that beltless conventional before so that was a huge PR. Inclines and good mornings felt great. I did the hammer curls because my elbow started to hurt on bench. I got to be careful with those low pin presses now so I don't get tendonitis in my elbow. I also want to note that my abs felt great. I did crunches with a 25 lb weight behind my head which is the best I've ever done. 2 more workouts then its deload, and I need it.

Mike Tuchscherer · Guru

Low pin press always gave me pec issues. If you're having pec issues, you might want to look at whether or not that exercise causes it. If not, then cool. Just food for thought.

Andrew Hollenbeck · Senior Member

I don't believe the low pin presses are what was giving my pec the issue. I think that might be the high volume bench training that I haven't done in a long time.

I think the low pin presses are probably what is causing my elbow/tendonitis stuff though. They didn't bother when I was doing them with lighter bar weight and bands though, so I might switch back to that next week.

Andrew Hollenbeck · Senior Member

9/12 SBD

11 Pullups/10 Pushups/15 Squats

Rack Squat
255x5
265x5
275x4
295x3
305x3
310x3
335x2
355x1
375x1
405x1 PR

Medium Grip Bench (ring on rings)
175x6
205x5
225x4
245x4
265x2
275x2
285x1
300x1 PR
275x1
365xSupramaximal hold
255x2
235x4 +25 lbs chain
215x4 +50 lbs chain
205x6 +50 lbs chain

Zercher Pin Pulls
205x3
235x5
250x4
275x3
285x3
305x2
315x2
345x1 PR
285x3

DB Shrugs 10x3 sets

Weighted Dips 5x3 sets

Abs

Assessment:10/10
Well, negatively, I weigh roughly 165. I weighed 168 this morning but that's mostly because I ate an entire box of Quaker Chewy bars last night. But on a positive note, I can still see my abs when I flex. I'm now at 165-168 lbs at 16% bodyfat. So since the start of summer I've went from 22% bf at 163-165 lbs to 12% bf at 155 lbs to 16% bf at 165 lbs. Overall a drop of about 6% bodyfat without losing any weight over the course of 4 months. Now on to the lifting, 405 PR rack squat. 300 PR ring on ring bench. I've hit 305 and 300 before with index on rings, but this is a huge ring on ring PR. Not to mention it was the 8th set of a 14 set pyramid, my 3rd benching day of the week, and after squats. I'm pretty stoked with this. Zerchers hit a PR too with 345. I don't even know what to say really, the lifting speaks for itself. A note on weighted dips, I did them with 80 lbs on the belt for my last set of 5. That was pretty big considering it was at the near end of my workout.

Diet note: I'm going back to the anabolic diet Monday. I can see that I've softened up a bit and don't really like it. I changed my meal plan so I will be able to make the anabolic diet work I think. Maybe it won't be strict under 30g carbs, but it will be close. I figure, I might as well try to give it a shot this week seeings it is my deload week. It will be about my only chance to do it.

Andrew Hollenbeck · Senior Member

9/13 BSB

11 Pullups/11 Pushups/11 Squats

Close Grip 3 board
235x5
245x4
250x4
265x4
275x3
285x3
305x2
315x2
325x2
335x1
350x1

Low Box Squat
225x3 +avg band +50 lbs chain
245x3 " "
265x3x5 sets " "

Behind the Neck Press
95x5
105x4
105x4
115x4
125x4
135x4

2 board (comp grip)
225x1
255x1
275x1
315x1

Close Grip Decline
135x2
225x1
275x1
305x1
315x1

Glute Ham Raise 6x3 sets

Bicep stuff

Abs

11 Pullups/11 Pushups/11 Squats

Assessment:10/10
This workout can speak for itself. 350 is huge for a close grip 3 board. The speed squats and BTN presses were very good. Then I did 2 boards and close grip declines to get an estimated max because I am going to switch out close grip 3 boards and volume bench for those 2 exercises. We'll see how that works for my bench. I feel that benching to my chest 3 days of the week is a bit much volume for an intense/peak phase. I am really in shock at how great my routine is working. I knew it looked good, but wow. Hopefully this keeps up. DELOAD TIME! Nothing over 75% next week.

Andrew Hollenbeck · Senior Member

9/15 SBD

10 Pullups/10 Pushups/10 Squats

Competition Squats
275x6
335x5
350x4
350x4

Medium Grip Bench
185x3x6 sets

DB Flies 10x3 sets

Sumo Deadlifts (off 100 lb plate)
315x3
315x3
325x3
335x3
335x3
335x3

Bent Rows 6x3 sets

Abs

Assessment:10/10
Not much to say, nice and easy workout. Glad I'm making the switch back to the anabolic diet this week because I don't think I could have handled it on a hard workout week. Rows felt a lot easier than last week, so I will definitely be using more weight next week with those (155 don't laugh). Roman chair situps today, interesting, hard exercise. I might make these a staple in my ab routine.