Reactive Training Systems

Andrew Hollenbeck · Senior Member

RE: Andrew's Training Log

Andrew Hollenbeck · Senior Member

11/3 SBD

Suited Squat (straps up, no wraps)
335x4
385x3
415x3
445x4
455x4
465x4
470x3

Comp Grip Bench (+100 lbs chain)
135x3
145x3
155x3
165x3x2 sets
155x3
145x3
135x3

DB Flies 10x5 sets

Conventional Deadlift
355x5
395x4
405x4
415x3
420x3

Bent Rows 6x3 sets

Abs

12 Pullups/12 Pushups/12 Squats

8 Pullups/12 Pushups/12 Squats

Assessment: 9/10
Everything felt great today, speed was great on everything and strength felt great. I give it a 9/10 because I slightly strained my ab a little bit on a set of crunches. We'll see how that "injury" progresses over the course of the week. Squat and deadlift both felt really fast. 420 flew up on deads and 470 was solid the last set so I'm very happy about all that. Physically, I felt great today. I had been pretty sore from walking/running around partying friday and saturday night and from squats friday, but I'm back in good physical shape with no fatigue now. This is great news especially coming off the high volume week I had last week.

Andrew Hollenbeck · Senior Member

11/5 BDB

12 Pullups/12 Pushups/12 Squats

Shirted 1 board
295x3
315x3
340x4
350x4
360x3x2 sets

Sumo DL
385x3
415x3
445x2
470x2
500x2
315x3 +100 lbs chain
335x3 " "
355x3 " "
375x3 " "
375x3 " "
355x3 " "
335x3 " "
315x3 " "

Incline Bench
205x4
205x4
205x4
215x3

Good Mornings 6x3 sets

Abs

12 Pullups/12 Pushups/12 Squats

Assessment: 10/10
This was an absolutely great workout for how worried I was about it. My abdominals are definitely strained and hurt a little but only when I get them in a stretch (such as when I lean back down on the bench to bench press). I was shocked at how good deadlifts went with my abdominals slightly strained. I smoked 500x2, absolutely smoked. The shirted bench felt easy, and the incline's felt especially easy! The good mornings I worked up with 215x6 for my last set, and am very pleased with that. I might be doing 2 plates next week! This was a big confidence boosting workout for how worried I was about my abs going into this workout.

Andrew Hollenbeck · Senior Member

11/7 SBD

12 Pullups/12 Pushups/12 Squats

Close Stance Beltless Squat
300x6
330x4
340x4
350x3x2 sets

Medium Grip Bench Press
185x5
225x3
250x3
260x3
265x3
255x3
250x3
235x3

Zercher Pin Pull
265x3
290x4
300x4
310x3x2 sets

Weighted Dips 6x3 sets

DB Shrugs - 8x3 sets

Abs

12 Pullups/12 Pushups/12 Squats

Assessment: 10/10
This was a pretty fast workout, about 90 minutes. All the weights felt great. The squat and bench both felt easier than last week so that's a big plus. The Zercher Pin Pulls felt good, dips were great, and shrugs were easy. Next 3 weeks I might do heavy, 1 inch rack lockouts for 3 sets of 6 reps or so (around 405-495 weight) instead of shrugs. I feel like these would be more beneficial and carry over more to the deadlift. Pullups felt exceptionally easy today. And today, I got talked into trying a metal suit instead of a TRX. So I will be buying a King squatter.

Andrew Hollenbeck · Senior Member

11/8 BSB

12 Pullups/12 Pushups/12 Squats

Close Grip 3 board
255x6
280x3
285x3
290x3
295x3
300x3

Low Box Squat (+100 lbs chain, average band)
185x3
195x3
205x3
215x3
225x3
235x3
245x3x2 sets

Behind the Neck Press
140x4
145x4
140x4
150x2 (miss 3rd)
140x3

GHR 6x3 sets

Biceps

Abs

12 Pullups/12 Pushups/12 Squats

Assessment: 9/10
For working out on an empty stomach, it was a great workout. I give it a 9/10 because I missed the 3rd rep at 150 on BTN presses. Not a really big deal, probably overestimated my max on the BTN presses for this 3 week block. I'm happy with the workout though.

Andrew Hollenbeck · Senior Member

11/10 SBD

Suited Squat (straps up, no wraps)
345x4
405x3
445x2
470x2
505x2
535x2
565x1 PR
645xSupramaximal Hold
555x2 PR
415x5
405x5
405x5

Competition Grip Bench Press (+100 lbs chain)
135x3
145x3
155x3
165x3
165x3
155x3
145x3
135x3

DB Flies 10x5 sets

Conventional Deadlifts (beltless)
345x3
370x3
395x2
420x2
500x2 PR
475x1
455x2
445x2
365x6
345x6

Bent Rows 6x3 sets

Abs

12 Pullups/12 Pushups/12 Squats

Assessment: 10/10
Big time PRs today, weight was absolutely flying. The 565 was a joke. I could have smoked 585, maybe even 605 without wraps!!! I also hit a huge PR on conventional deads, hitting 500x2. My beltless conventional PR before this was 495 that I hit on the 3rd week of my Regionals training block. I did tweak my back a little on the big conventional pull, but still finished out the workout. I'll see how this progresses over the next day or 2, and figure out what I'm going to do about sumo deads Wednesday. I don't want to miss the workout but if it's hurting bad, I'm not going to be dumb...well I might, but we'll see haha Great workout though, nothing else to say really, I'm just really stoked about it!! I'm ordering up a Metal King V-type tonight, and will train in that suit the next 3 week block I think.

Andrew Hollenbeck · Senior Member

11/12 BDB

12 Pullups/12 Pushups/12 Squats

Shirted 1 board (sz 40 F6)
295x3
350x4
385x2
405x2
445x1 PR tie
500xSupramaximal Hold
405x2

Sumo Deadlift (beltless)
385x3
415x3
445x2
470x2
500x2
535x2 PR
355x3x8 sets (+100 lbs chain)

Incline Bench
185x6
210x4
185x6
185x6
185x6

Good Mornings 6x3 sets

Abs

12 Pullups/12 Pushups/12 Squats

Assessment: 10/10
Two pretty big PRs today. I tied my PR of 445 off the 1 board, but I hit it today in the F6 and the other time was in the Katana. Only 3 weeks into shirted benching and I tie my PR from when I was at my strongest shirted bench! That is big news for me. Also, 535x2 beltless sumo is pretty big for me, only 48 hours after going all out conventional with 500x2 beltless!! Also, my back was sore from that 500x2, still pretty stiff and kind of in pain, so the fact that I could still pull that 535x2 was a big deal for me. I also held onto 500 lbs on the bench, which was the most I've ever held (465 was the most previous to this over a year ago). It was heavy but didn't feel THAT bad. Inclines felt the best they have felt as 210x4 was pretty easy. Good mornings I only went to 215 on like last week. I would have went for the 225 but with my back, I figured I would take it easy. 2 more days of this 3 week portion left, then it's time to take a little less volume on for the next 3 weeks (920 total lifts for the 3 weeks versus 1030 lifts, only counting the 3 main exercises each day).

Mike Tuchscherer · Guru

That's pretty awesome, dude. When is your meet again? And what weight class will you be entering? I can't wait to see the damage you're going to do!

Andrew Hollenbeck · Senior Member

My next meet is going to be the Arnold in march at 165. I'm just hoping I setup my training right and pick the right exercises. I'm having a few dilemnas with exercise selection right now but I'll get that figured out by this weekend.

Mike Tuchscherer · Guru

You're doing the full meet? Cool. See you there!

Andrew Hollenbeck · Senior Member

Yup! Good luck with your training for it and the raw meet your doing. I'll be sure to keep updated with the progress.

Andrew Hollenbeck · Senior Member

11/14 SBD

12 Pullups/12 Pushups/12 Squats

Close Stance Beltless Squat
295x6
340x4
370x2
390x1
395x1
405x1 PR
375x2
315x6
295x6

Medium Grip Bench Press
225x4
230x4
235x4
255x2
285x1
305x1
315x1 PR
285x2
285x2
265x2
235x4
230x4
225x4

Zercher Pin Pull
265x6
300x3
335x2
355x2
385x1 PR
365x2
275x6
255x6

Weighted Dips 6x3 sets

DB Shrugs 8x3 sets

Abs

12 Pullups/12 Pushups/12 Squats

Assessment: 10/10
3 more big PRs today! I had set my max for 415 on close stance squats, but the most I have actually hit close stance beltless is far below that. The most I have hit close stance with a belt is 405. Then 315 is a 15 lb PR over my old PR of 300 for medium grip bench. And 385 is a 20 lb PR over my old 365 lb zercher pin pull. My strength feels so great right now. This routine is absolutely amazing. Everything just keeps going up and up. One more workout on the 90+% week tomorrow then its back to 70-85% with a focus on 70-75%. Also a lowering in volume next week to 220 lifts.

edit: I almost forgot, I attempted 315 once before the PR that is listed there on the log. It was going up slow but smooth, and the kid that was spotting me grabbed it because it was going slow. I absolutely lost it and flipped out on him, getting up in his face basically screaming and giving him the bitch out of his life. I gave him explicit instructions to not even have his hands near the bar unless I yelled "take it." But does he listen? Nope. I was so hot. So then I asked a different kid that I trusted more and he backed off just like I asked and I made the lift perfectly.

-- Edited by Andrew Hollenbeck at 00:59, 2008-11-15

EvanDunn · Veteran Member

Your the tazmainian devil!! I've been trying to put my finger on it for awhile, but your story confirmed it.
Do you find yourself spinning uncontrollably at times?

Andrew Hollenbeck · Senior Member

11/15 BSB

12 Pullups/12 Pushups/12 Squats

Close Grip 3 board
245x6
260x6
290x4
315x2
335x2
355x2 PR
345x1
255x6

Low Box Squat (+100 lbs chain, average band)
185x3
205x3
225x3
245x3
245x3
225x3
205x3
185x3

Behind the Neck Press
125x6
145x4
130x6
125x6
120x6

Glute Ham Raise 6x3 sets

Biceps

Abs

12 Pullups/12 Pushups/12 Squats

Assessment: 10/10
I doubled 5 lbs over my old PR (350). This was a big PR and is definitely correlated to how my shirted bench went up a lot this 3 weeks as well. The box squats felt good and so did the behind the neck press. 145 felt better than it ever has. I am going to take BTN presses out of my routine now though and replace them with military press. The one thing I never really work on is shoulders and I need to change that. I think doing a couple shoulder exercises could shoot up my bench. I am also going to replace the close grip 3 board with a shirted 2 board. I will be using full range shirted bench instead of shirted 1 boards as well I think. THAT, or I will use shirted 1 boards again and raw 2 boards saturday. I haven't fully decided that yet. I'm also replacing incline bench with close grip declines. We'll see how it all plays out. I am writing the routine today.

Andrew Hollenbeck · Senior Member

11/17 SBD

Suited Squat (straps down, no wraps) - sz 46 Metal King V-Type
410x3
425x3
440x3
485x3
440x3
425x3
410x3

Medium Grip Bench +super mini band
175x3
190x3
205x3
205x3
190x3
175x3

DB Flies 10x5 sets

Reverse Band Sumo Deadlift (average band at 5'6")
455x3
470x3
485x3
485x3
470x3
455x3

Pendlay Rows 6x3 sets

Abs

10 Pullups/10 Pushups/10 Squats

Assessment: 10/10
This workout took much longer than I expected, but it was a nice and easy workout. It took me a little bit to set up the reverse bands, getting them to the right height. I also had to spot my boy a couple times. This is my semi-deload week I suppose you could call it. It is a medium volume, medium intensity week. It will help me fully recover for the next 2 weeks of high volume-moderate intensity and moderate volume-high intensity. I am weighing more than I want to, so I will be cutting down the next 3 weeks. Maybe even just one week. I just want to get back to weighing 167-168 in the morning (right now I weigh 170-171 in the morning). The only difference in my diet will be a drop in carbs and no carbs really after 5-6 at night. It should drop my weight pretty quick without losing muscle. All the weights were easy and smoked, so it was definitely a great workout. I moved speed deadlift to Friday, and my deadlift assistance to Monday. We'll see how this works. I just want to make sure my reverse band and regular sumo deads are done while I'm the most fresh. It is going to be a hell week for school work, so hopefully my workouts will keep up pace.