Reactive Training Systems

Andrew Hollenbeck · Senior Member

RE: Andrew's Training Log

Andrew Hollenbeck · Senior Member

Here are the videos:

My Whole Meet: http://www.youtube.com/watch?v=gUe0h8d-o3s

606 Squat: http://www.youtube.com/watch?v=z1V3JSO9B7Y

391 Bench: http://www.youtube.com/watch?v=2KYnncHGDVg

639 Pull: http://www.youtube.com/watch?v=dLo6t53qZUo

Mike Tuchscherer · Guru

Holy crap! Very nicely done! Your deadlift is poetry in motion. Very nice.

Andrew Hollenbeck · Senior Member

Thanks mike! That means a lot coming from you. You are looking ready to kill it at worlds man!

Eric Talmant · Senior Member

Congratulations on an outstanding meet Andrew.

You have a very bright future ahead of you.

Nick U · Senior Member

Wow, very nice congrats.

Andrew Hollenbeck · Senior Member

Thanks both of you.

Eric - I read that Raw United is going to start having meets other than the Raw Unity meet. Is there any plans for a meet up in the Northeast area somewheres?

Eric Talmant · Senior Member

Andrew:

For the record the Raw Unity Meet and the federation RAW United are two totally different things.

The Raw Unity Meet is an unsanctioned meet that has the best raw lifters in the United States pitted against one another. It is a true raw national championship.

RAW United is a federation that promotes and encourages its best lifters to qualify for and compete in the Raw Unity Meet.

Make sense?

Yes, I believe Spero (founder of RAW United) has plans to hold some meets in the northwest in 2009. I judge at all of the RAW United meets down here in Florida.

Eric

Andrew Hollenbeck · Senior Member

10/22 SBD

12 Pullups/12 Pushups/12 Squats

Beltless Squat
245x3
255x3
265x3
275x3
285x3
285x3

Medium Grip Bench
175x3
185x3
195x3
205x3
205x3
185x3

Beltless Sumo Deadlift
315x3
325x3
335x3
345x3
355x3
365x3

Abs

12 Pullups/12 Pushups/12 Squats

Assessment:10/10
Speed felt great, my body feels great, and the pullups were exceptionally easy. I'm feeling ready to go. Monday will be the start of my next routine. It is in the making right now, probably won't be done until this weekend because I am putting a lot of thought into it. I want to make sure I maximize my total at the Arnold. Right now I'm debating how much geared lifts to use, etc. I'm contemplating going away from my speed lifts and making one raw lift, one geared lift day instead of one speed/one heavy. We'll see. The routine worked amazing the past 8 weeks but I feel if I get in my gear that will make those lifts that much stronger.

Andrew Hollenbeck · Senior Member

10/24 SB

12 Pullups/12 Pushups/12 Squats

Beltless Squat
245x4
265x4
285x4
285x4
265x4
245x
Medium Grip Bench
175x6
185x6
195x6
205x6

Abs

12 Pullups/12 Pushups/12 Squats

Assessment: 10/10
The weights felt good, bench a little heavy in my hands but it went fast. That is the way its been going the past few weeks. I'm contemplating lowering the volume and upping the intensity for bench. We'll see about that. I can squat 4 days a week and feel great all four days but bench is just not the same. I think adding 1 or 2 shirted days is going to help that immensely. It'll save a lot of stress on my shoulders. I'm still debating on how to setup my exercises. I want to add close stance squats and conventional deads into the routine at some point, I just have to figure out the best way to get them in there while keeping my main focus on competition lifts.

Andrew Hollenbeck · Senior Member

10/27 SBD

10 Squats

Suited Squat (straps down, no wraps)
315x5
385x3
395x3
405x3
415x3
445x3
455x3
465x4
415x3
395x3

10 Pushups

Competition Grip Bench +100 lbs chain
135x3
145x3
155x3
165x3x2 sets
155x3
145x3
135x3

DB Flies 10x5 sets

Conventional Deadlifts
275x5
315x5
345x6
360x6
370x6
395x4
405x3
420x3

Bent Rows 6x3 sets

10 Pullups

Abs

12 Pullups/12 Pushups/12 Squats

Assessment: 10/10
Great way to start off the road to the arnold. The volume of this first week is the 2nd highest of my entire Arnold setup. The only week that is higher will be in the concentrated loading block in December. 33 reps in my squat suit was painful on the legs. That suit digging in full force each and every rep! The speed was amazing on all the reps though of squat. The 465x4 was even annilihated. I'm wondering if I should have set it up with a higher max (555 max for straps down squat, based on how 525 felt in warmups at the meet last weekend). If it's too low, I'll figure that out when I go big in week 3. The bench speed felt great, and deadlifts were going pretty good, especially for near the end of the workout. The 420 didn't move super fast, but it went pretty quick. All of the other sets shot up though. Everything is feeling good, hopefully the workouts keep going smooth and great like this.

Nick U · Senior Member

Holy crap, what was the total training time for that workout?

Andrew Hollenbeck · Senior Member

About 2.5 hours total, but like I said, this is my 2nd highest volume week of the entire 19 week cycle so the workouts are going to be long this week. Next week's workouts shouldn't be more than 1.5 - 2 hours.

And just a side note: My chest is sore from the 5 sets of 10 reps on dumbell flies. My traps are a lilttle sore from the higher rep conventional pulling (5-6 reps) too. It's the first time I've actually had muscle soreness on this routine, as I never got sore once the previous 8 weeks.

Andrew Hollenbeck · Senior Member

10/29 BDB

12 Pullups/12 Pushups/12 Squats

Shirted 1 board (40 F6)
255x5
295x5
305x4
315x3x3 sets
340x3.5 (bar went forward instead of back so spotter took it, i had it though easily)
350x3
360x4

Sumo Deadlift
385x3
415x3
445x2
470x2
315x3 +100 lbs chain
335x3 " "
355x3 " "
375x3 " "
375x3 " "
355x3 " "
335x3 " "
315x3 " "

Incline Bench
155x5
165x5
175x6
185x6
190x6
205x4
205x4
215x2

Good Mornings 5x3 sets

Abs

12 Pullups/12 Pushups/12 Squats

Assessment: 10/10
Speed was great today on all lifts. The 1 boards were smoked really fast, and the sumo deads were all rockets off the floor. They got faster as the weights went up. Incline bench was great today, 205x4 was solid. I got to watch my weight though as I weighed 169.5 this morning. I'm eating very healthy, but possibly a few too many calories so I'm going to back that down a little. I think it might be the high amount of milk I have so I'm going to back the milk intake down a little and replace that with some more starchy carbs and protein source. I really want to train at around 166-167 so that my gear fits the same in training as it will in competition (versus 169 where my gear will fit a little different). Also, mentally and physically I was a lot better off today than I was Monday at the end of my workout. I didn't feel dead like Monday. Friday is going to be a grueling workout though so if I get through that, I'm set!

Andrew Hollenbeck · Senior Member

10/31 SBD

12 Pullups/12 Pushups/12 Squats

Close Stance Beltless Squat
235x5
275x5
295x5
305x4
315x3
340x4
350x3x2 sets
315x3x2 sets

Medium Grip Bench Press
175x5
205x5
220x3
230x3
235x3
250x3
260x2
265x2
250x3
235x4
225x5

Zercher Pin Pulls
225x5
235x5
255x6
265x6
275x6
290x4
300x3
310x3

Weighted Dips 6x3 sets

DB Shrugs - 10x3 sets

Abs

12 Pullups/12 Pushups/12 Squats

Assessment: 8/10
The squats really felt like crap today. I don't know why, but I'm going to drop down my #'s for this squat to a 405 1RM instead of 425 and see how that works. The bench and zercher pin pulls both felt great though, so I'm really happy about that. I haven't done close stance squats in forever so it was probably just over-estimating my 1RM. I definitely like them a lot though. Hopefully the routine works good with them in. Just to note, this workout was done on 4 hours of sleep seeings I was up until 4 in the morning studying for a physics test that I definitely failed anyways. So, needless to say my mood was very pissed off, but not in a workout-benefitting way to start off the day, but it got better when I got into bench and 265 felt good. And thats it for this workout, Happy Halloween!