Reactive Training Systems

Andrew Hollenbeck · Senior Member

RE: Andrew's Training Log

Andrew Hollenbeck · Senior Member

9/19 SBD

11 Pullups/11 Pushups/11 Squats

Rack Squat
285x4
295x4
305x3
305x3

CG Decline Bench
235x5
245x5
250x4

Zercher Pin Pulls
245x4
255x4
265x3
265x3

Shrugs 8x3 sets

Weighted Dips 8x2 sets

Abs

11 Pullups/11 Pushups/11 Squats

Assessment:10/10
Nice and easy workout. I don't have much to say about it really. The squats and cg decline felt exceptionally easy. The barbell shrugs were the easiest they have ever felt. That is about it. Friday night, time for some captain and coke.

Andrew Hollenbeck · Senior Member

9/20 BSB

12 Pullups/15 Pushups/12 Squats

Comp. Grip 2 board
245x4
255x4
265x3
265x3

Low Box Squat
235x3
245x3
255x3
265x3
275x3
275x3

Military Press/BTN Press Altnerating Each Rep
115x5
115x5
115x5

GHR 8x3 sets

Biceps

12 Pullups/12 Pushups/12 Squats

Abs

Assessment:10/10
Just like the rest of this week, nice and easy workout. My body feels recharged and ready to go for the next 4 weeks before the meet. I randomly did a 255 bench because my friend was benching that today, and did it close grip, and it felt really really easy. It is making me wonder whether close grip might be the way to go, especially considering Hoornstra does it close grip. My mind is jumbled now about that haha I guess I'll just feel it out over the next 3-4 weeks. Maybe the day of the meet, I'll see which feels easiest in warmups, and go with that. I'm weak at military press too. The military press was a struggle with 115 while it was easy for BTN.

Andrew Hollenbeck · Senior Member

9/22 SBD

11 Pullups/11 Pushups/11 Squats

Competition Squat
275x6
325x5
345x4
350x4
375x3
385x3
395x3x3 sets

Medium Grip Bench
165x3 +super mini
175x3 +super mini
185x3 +super mini
195x3 +super mini
175x3 +super mini
175x3 +super mini

DB Flies 10x3 sets

Sumo Deadlift off 100 lb plate
315x3
325x3
335x3
345x3
345x3
345x3

Bent Rows 6x3 sets

Abs

11 Pullups/11 Pushups/11 Squats

Assessment:9/10
It was a 10/10 day but I'll say 9/10 because I weighed a bit much this morning when I woke up. It's really only because of the carb-up and I'm always 6-10 lbs heavier after a carb up but still. The 395x3x3 wasn't bad at all. The benching and deads were really easy as well. I also did 50 lbs today for my flies. That is up from the 40s and 45s that I have been using. I could do more too but I don't feel like straining to hard on that exercise. Abs felt really good today as well. Did some full contact twists with a 45 lb plate on the bar today for 5 sets of 3 instead of the normal 3 sets of 5. Also, from here on out, with the exception of beer, I'm eating clean foods. No more ordering food until after the meet. I'll be back down to 162 easily by the meet comes without even doing a cut. Just eating clean will get me back to that.

Andrew Hollenbeck · Senior Member

9/24 BDB

12 Pullups/12 Pushups/12 Squats

Competition Grip Bench
175x6
215x5
225x4
225x4
240x3
245x3
255x3x3 sets

Competition Deadlift
315x3
355x3
385x5
405x4
415x4
445x3
455x3
470x3x3 sets

Suitcase Deadlifts
135x5x3 sets each side

Incline Bench
170x6
185x6
195x5
200x4
205x3x2 sets

Good Mornings 5x3 sets

Abs

12 Pullups/12 Pushups/12 Squats

Assessment:10/10
The weights were moving pretty fast today. All my lifts felt great, incline benches especially good. I'm still up in the air about my bench grip because the close grip feels about the same as wide grip. We'll see as the meet gets closer. I'm also getting a little better at pullups and stronger at good mornings (205 today versus 185 before). As for diet, I'm going to stay on the anabolic diet until the meet, but I will probably go back to a "normal" diet after that. It's very hard to just eat meats that don't have carbs. I'm also eating a generous amount of veggies which is probably putting my carb intake a little high for what it should be on this diet. We'll see though, I just know I'm not really getting leaner right now.

Andrew Hollenbeck · Senior Member

9/26 SBD

12 Pullups/12 Pushups/12 Squats

Rack Squat
285x4
295x4
305x4
325x3
335x3
345x3x3 sets

CG Decline Bench
235x4 +50 lbs chain
245x4 +50 lbs chain
250x4 +50 lbs chain
270x3
275x3
285x3x3 sets

Zercher Pin Pulls
245x5
255x4
265x4
280x3
290x3
300x3x3 sets

Shrugs 3 sets

Weighted Dips 6x3 sets

Abs

12 Pullups/12 Pushups/12 Squats

Assessment:10/10
Absolutely dead. 2 hrs and 45 minutes of working out. I don't know why it took me so long because my 415 lift week didn't even take as long as this (340 lift week). A few notes: my hips feel more powerful than ever. The top end of my squats and zercher pin pulls both were very, very explosive. The CG declines felt pretty good aside from my pec being kind of sore again. I just made sure to keep it warm while I was working out. The biggest note of this workout: 90 lbs for weighted dips for a set of 5 or 6..I kind of forgot now haha! But 2, 45 lb plates! This was an absolutely huge PR for me and something I've wanted to do for a very long time so I am extremely happy about this. That's about it. Gotta get after it tomorrow then its APPLE FEST! My carb load is going to consist of straight up apple cider and apples! I can't wait.

Mike Tuchscherer · Guru

Apple fest? You have GOT to be in the Midwest....

Andrew Hollenbeck · Senior Member

I am actually in a very, very hippy town/city in upstate NY called Ithaca. We also have a chili fest! And Ithaca is one of the most restaurant dense town/cities in the country. There is over 40 restaurants that deliver food to our campus. Thats not including all the restaurants/bars that don't deliver.

Andrew Hollenbeck · Senior Member

9/27 BSB

12 Pullups/12 Pushups/12 Squats

2 board
245x5 +50 lbs chain
255x4 +50 lbs chain
265x4 +50 lbs chain
280x3
290x3
300x3x3 sets

Low Box Squat
235x3 +50 lbs chain +average bands
245x3 " "
255x3 " "
265x3 " "
275x3 " "
275x3 " "

Behind the Neck Press alt. w/ Military Press
115x6
115x6
125x5
135x5
135x5

Glute Ham Raise 6x3 sets

Biceps

Abs

12 Pullups/12 Pushups/12 Squats

Assessment:10/10
The 2 board felt great, box squats were easy, and the BTN press went really well. My military strength sucks so I'll probably be throwing Military Presses by themselves next routine. Glute Ham raise was great, I used a 60 lb short bar behind my neck and did them. Abs felt good, especially obliques. I did DB Side Bends with a 90 lb dumbell for 6x3 sets. I'm really happy about the BTN press though. I can definitely feel that my strength has gone up in that exercise a lot. Coan was big on them, so hopefully he knows what he's doing ;) Time for apple fest!!!

Andrew Hollenbeck · Senior Member

9/29 SBD

12 Pullups/12 Pushups/12 Squats

Competition Squat
275x6
325x4
345x4
375x3
395x2
415x1
445x1
465x1 PR
555x Supramaximal Hold
415x2
555x Supramaximal Hold
415x2

Medium Grip Speed Bench
165x3 +super mini bands
175x3 " "
185x3 " "
195x3 " "
195x3 " "
175x3 " "

DB Flies 8x3 sets

Speed Sumo Deadlifts off 100 lb plate
315x3
335x3
345x3x4 sets

Bent Rows 6x3 sets

Abs

12 Pullups/12 Pushups/12 Squats

Assessment:10/10
PRed squat, benches and deadlifts felt very easy. I am back to eating carbs again, just eating as healthy as possible. I am trying to follow close to the FDA/USDA standard diet. I felt a lot better all the way through the workout. The DB flies felt great, did 60s for the sets of 8. That is a PR for me on those. Hopefully I'll be doing 75s soon. Next week I am just going to keep the 60s or maybe even use 50s though because its a light week as I'll be tapering for the meet. My ab work was great, did crunches with a 90 lb bar on my neck. I will say the squat PR is great but like, I did hit 455 at a bodyweight of 155 and now I'm like 170 hitting 465 so.. It's hard to say how I feel, but it is a big PR. First squat PR since last Fall when I hit 455 for the first time at 175 lb bodyweight.

Andrew Hollenbeck · Senior Member

10/1 BDB

12 Pullups/12 Pushups/12 Squats

Competition Bench
175x6
215x4
225x4
245x3
255x3
275x1
295x1
315x1 PR
405x Supramaximal Hold
275x2
405x Supramaximal Hold
275x2

Competition Deadlift
315x3
355x3
385x4
415x3
465x2
505x2
545x1
565x1 PR
585x1 PR
505x2
455x3

Incline Bench
175x5
185x4
205x5
225x3

Good Mornings 5x3 sets

Abs

12 Pullups/12 Pushups/12 Squats

Assessment:10/10!!!
Possibly the most impressive day I've ever had in the weight room. Huge 3 plate bench PR and then hit a 565 PR deadlift, followed by a even bigger 585 PR! 3 plate bench and 6 plate deadlift...now all I need is that 5 plate squat and I will be set haha. 225x3 incline bench was huge for me as well, another PR in that I think. I don't think I've been over 225 on the incline ever before. So far, this routine has certainly been a success. Now I can hope that the success of the routine in the weight room translates into a great taper/peak for the meet as well. That is about it really, just an amazing day in the weight room.

Mike Tuchscherer · Guru

How did your supermaximal holds affect the subsequent sets of 275?

Andrew Hollenbeck · Senior Member

The bar just felt a little lighter. Both sets felt the same as my first single at 275 though, maybe a tad harder is all. I really like the supramaximal holds a lot. I think they helped my squat a lot over summer and that is why I have kept them in the 90% weeks of this routine.

Andrew Hollenbeck · Senior Member

10/3 SBD

12 Pullups/12 Pushups/12 Squats

Rack Squat
285x4
305x4
325x3
345x2
365x2
385x1
405x1
415x1 PR

Close Grip Decline Bench
235x4 +50 lbs chain
250x4 +50 lbs chain
275x3
285x2
305x2
315x1
325x1 PR
325x1
315x1
305x2

Zercher Pin Pull
245x4
265x4
280x2
300x2
315x1
345x1
365x1 PR
315x2

Shrugs 6x3 sets

Weighted Dips 5x3 sets

Abs

12 Pullups/12 Pushups/12 Squats

Assessment:10/10
7 PRs so far this week, with tomorrow left to go! Chance for 8 and 9 tomorrow. I just don't even know, everything is feeling flat out amazing. Hopefully this continues and the taper/peak works well and I can grab 3 big PRs at the meet! I did dips with 2 plates for all 3 sets of 5 this week. 10 lb PR in rack squat and cg decline, 20 lb PR in zercher pin pulls...in just the last 3 weeks. This workout took nearly 3 hours. Definitely a long one but so worth it. I pounded a bowl of pasta, bagel, protein shake, and bread stick for post-workout. I can feel my metabolism working better since I have started eating a balanced diet with carbs. My workouts also go a lot better as I am fine even after 3 hours of this crazyness. I weighted 167.6 this morning for the 2nd morning in a row so I'm very happy about that. If I can keep it under 168 over the weekend (which I should, even with the beer because of all the walking I do to the parties, just got to stay away from beer munchies haha!!), I'll be set. I won't have to do a water cut or anything. I'm very happy about that.

Andrew Hollenbeck · Senior Member

10/4 BSB

12 Pullups/12 Pushups/12 Squats

2 board
245x5 +50 lbs chain
265x4 +50 lbs chain
285x3
300x2
315x2
335x2
350x1
335x2
315x2

Low Box Squat
235x3 +50 lbs chain +avg bands
255x3 " "
275x3 " "
265x3 " "
275x3 " "
275x3 " "

Military/BTN Press Alternating Reps
115x3 each
115x2 M/115x3 BTN
135x1 M/135x3 BTN
155x2 BTN
110x4 M
130x5 BTN

DB Clean n Jerk (for ****s and giggles)
120 clean with right hand
90 clean n jerk with both left and right hands

GHR 6x3 sets

Biceps

Abs

12 Pullups/12 Pushups/12 Squats

Assessment:10/10
Weights were feeling good today on all exercises. My 2 board of 350 may have been a PR but I will have to check my logs to see. The BTN of 155x2 was a PR for that though. The DB clean n jerks are a fun exercise, not something I would add to my routine, but if I feel like doing a few singles on any given day, I probably will do them. GHR's with a 70 lb bar today. Abs felt strong, and I curled 105x5. Great way to end the last heavy week before the meet. 8, maybe 9 PRs and overall just feeling good. No tenderness today in any muscles. 2 more weeks!