Reactive Training Systems

Andrew Hollenbeck · Senior Member

RE: Andrew's Training Log

Andrew Hollenbeck · Senior Member

10/8 BDB

12 Pullups/12 Pushups/12 Squats

Competition Bench
215x5
220x5
225x4
245x3
255x2

Competition Deadlift
385x3
385x3
395x3
405x3
415x3
415x3
445x2
475x2

Incline Bench
170x4
175x4
180x3
185x3

Abs

12 Pullups/12 Pushups/12 Squats

Assessment:10/10
The weights all felt good. Both of my pecs felt a little tender/tight today when I was lifting but other than that it was solid. The deadlift weights really were flying, 475 flew. I'm pretty sure I have made up my mind to get in gear for this meet though. There's another USAPL meet in Middleton, NY on December 6th and I will do that one for my raw elite total. I just want a shot at the American Records for T3 (600 squat, 407 bench, 1631 total). Not getting in gear before the meet might not be a great decision, but it is the one I'm sticking with. My raw lifts feel better than they ever have and the upper ends especially feel good so I think that will translate to great carryover in gear regardless of my time in it.

-- Edited by Andrew Hollenbeck at 21:56, 2008-10-08

Andrew Hollenbeck · Senior Member

10/10 SB

12 Pullups/12 Pushups/12 Squats

Rack Squat
235x6
245x5
255x4
265x3
285x3
305x3

CG Decline Bench
205x6
235x5
245x5
250x4

Abs

Biceps

12 Pullups/12 Pushups/12 Squats

Assessment:10/10
My speed felt amazing today. That was probably the most noticable thing about this workout. Other than that, just a small, light workload for the last work in the 70-75 range before the meet. Monday and Wednesday next week is light 55-65% stuff and thats it. On a side note, I cannot wait to watch Wife Swap tonight with the McCaslins on it on ABC. The previews looked hilarious.

Andrew Hollenbeck · Senior Member

10/13 SB

12 Pullups/12 Pushups/12 Squats

Competition Squat
255x4
265x4
275x4
285x4
295x4
300x4

Competition Bench
175x6
185x6
195x6
205x6

Abs

12 Pullups/12 Pushups/12 Squats

Assessment: 10/10
Nice and easy 55-65% lifts today. I'm feeling as ready as I can be for the meet. Thursday will be warmups and first 2 ramp up sets and that's it. Strength and speed both felt amazing and have been feeling amazing for both taper weeks. Only a few more days. Also, its 99.9% sure I'm going to be lifting at the Arnold Classic in March. I'm ranked 3rd in the <26 age bracket, and they take the top 2. I talked to one of the guys ranked ahead of me and he is going to decline it so that puts me at #2!

-- Edited by Andrew Hollenbeck at 21:09, 2008-10-13

Jonathan Stewart · Senior Member

How is the USAPL doing the rankings for <26 (and I guess the everyone else)? Is it by wilks pts still?

Great detailed log though, I've learned a lot from it thusfar. Am in the process of putting together a template with Pril's chart, Mikes literature and the program of yours I've seen. Two days in but still working out the kinks, I'll probably start a log here in the not to distant future.

Best of luck this weekend!

Jonathan Stewart · Senior Member

Another thing, "competition squat"...do you mean in gear or the stance you use in comp. (or both)?

Andrew Hollenbeck · Senior Member

The rankings are by wilks yes. And they take the top 2 <26 lifters.

Sounds like a master plan in the making. Send me a copy when you get done and I'll look it over. If you sent Mike a copy, he might look it over as well.

Competition squat basically means the equipment/stance/setup of what I am going to use in the competition that I am training for. For this routine, I was just in a belt and knee sleeves (Rehband blues) for my "competition squats" because I had originally planned on doing this meet raw.

-- Edited by Andrew Hollenbeck at 02:51, 2008-10-17

Andrew Hollenbeck · Senior Member

10/16 SB

12 Pullups/12 Pushups/12 Squats

Squat
225x5
315x3

Bench
135x5
225x3

Abs

12 Pullups/12 Pushups/12 Squats

Assessment:9/10
The squat was smoked and felt super light. The bench felt heavy but was smoked. So only a 9 because the bench felt heavy and that was weird. I just did my warmups and first 2 ramp up sets. Overall, I feel great. I weighed 166 this morning so I'm in pretty good shape. Hopefully I'm 166 tomorrow morning and then 165 Saturday morning. Weigh-in's are at noon so I'm hoping to wake up late so I don't have to not eat all morning. We'll see about that though. Time to rest for the meet!

Mike Tuchscherer · Guru

Yeah, I'd be happy to look things over.

Good luck on your meet this weekend, Andrew! I can't wait to hear how it goes!

Jonathan Stewart · Senior Member

Good luck today, report back when you get the chance!

Andrew Hollenbeck · Senior Member

10/18 USAPL NE Regionals

Squat: 606 American Record

Bench: 391

Deadlift: 639

Total: 1636 American Record

Notes: Great meat, nailed everything except my bench. I gotta work in the shirt more. Other than that, huge squat and huge pull and I'm stoked! I'll get a video up and some more stats in a few days.

EvanDunn · Veteran Member

Nice "meat" Andrew...great work bud

Grant Gavran · Senior Member

dang dude those are awsome numbers. i know you have been training a lot raw before the meet. How did your raw versus gear number compare. Also how much weight did you have to cut before them meet. I am doing a raw meet in a couple weeks and have never had to cut before so this will be the first time.

Jonathan Stewart · Senior Member

Good work Andrew, massive total.

Mike Tuchscherer · Guru

Wow! Nicely done, Andrew! 2 American records... I'm sure you went for a steak dinner after that performance!