Reactive Training Systems

Andrew Hollenbeck · Senior Member

RE: Andrew's Training Log

Andrew Hollenbeck · Senior Member

11/21 SBD

12 Pullups/12 Pushups/12 Squats

Rack Squats w/ Olympic shoes
290x6
300x6
310x3
310x3

Medium Grip Bench +50 lbs chain
195x6
200x6
205x6

Deficit Sumo Deadlifts
315x3
325x3
335x3
345x3
355x3
365x3

Shrugs 6x3 sets

Weighted Dips 6x3 sets

Abs

12 Pullups/12 Pushups/12 Squats

Assessment: 10/10
The squats were flying and I'm glad I chose this exercise for the 3 weeks. The bench felt pretty good, and pulls were flying even for the 3rd deadlift day of the week. Shrugged 305x6 strict which is the most I've ever strict shrugged and did 80 lbs for the dips and they were very easy. My body feels like it is recovering greatly on this 2/2 week and I should be ready to tear it up next week on my 4/3 week. Also felt GREAT to be back in my own garage gym!

Andrew Hollenbeck · Senior Member

11/22 BSB

12 Pushups/12 Squats

Shirted 2 board (sz 40 F6)
325x6
335x5
345x4
350x3

Low Box Squat (+50 lbs chain +average band)
235x3
255x3
275x3
275x3
255x3
235x3

Standing Military Press
115x4
115x4
115x4
115x4

Seated Good Mornings 6x3 sets

Biceps

Abs

12 Pullups/12 Pushups/12 Squats

Assessment: 10/10
This was another nice, quick, easy workout like yesterday. I'm feeling a little beat today for some reason but I am pretty positive I am fully recovered from this week. 2 more weeks left of this 6 week "accumulation"-ish routine. These next 2 weeks will be hard but not as hard as they were in the first 3 weeks so I should be okay physically. Also, my dad got me a nice new heater in my garage so now it is going to be even harder for me to leave this place when I go back to school! The gym is really complete for winter now with that. Hopefully I will remember to get some videos up next week even though it will be only 85%, it will atleast be something for me to look at and make sure my form is good.

Andrew Hollenbeck · Senior Member

11/24 SBD

12 Pullups/12 Pushups/12 Squats

Suited Squat (straps down/no wraps)
325x4 *Metal King sz 46*
375x3 " "
410x5 " "
430x4 " "
445x4 *Titan Centurion DQ*
475x3 " "
475x3 " "
495x3 " " (http://www.youtube.com/watch?v=q_a68tKWO0I&feature=related)
495x3 " "
485x3 " "
425x4 " "

Medium Grip Bench +dbl super mini
175x3
185x3
195x3
205x3
190x3
175x3

DB Flies 10x5 sets

Reverse Band Sumo Deadlift (avg band from 5'6")
355x4
420x3
455x4
475x3
485x3
525x3
545x3
555x3 (http://www.youtube.com/watch?v=VixhJtCGaEI)
555x3
535x3
475x3
455x4

Bent Rows 6x3 sets

Abs

12 Pullups/12 Pushups/12 Squats

Assessment: 10/10
I had my suit slippers in for all my sets up to 475x3 in my Centurion, and all of them were much harder than they should be so I took them out and 495 was easy. My Metal suit has gotten very loose, very quickly. I am going to have the hips taken in 2 inches and see if I can use it for deadlifting. It is definitely not going to be a squat suit though. I have a video of the first set of 495, I'll get that up later tonight. The bench was very fast, much faster than last week. Deadlifts felt very, very good as well. 555 was easy, and even easier the 2nd set. I think the bands are set almost exactly to how much I get out of my suit, atleast that is how it feels, so hopefully it is true. 3 hour workout, would have been a good 20-25 minutes shorter if I didn't have to dick around with the suit so much. Oh, I also got a video of the 555 reverse band, which will also be up later tonight.

-- Edited by Andrew Hollenbeck at 15:13, 2008-11-25

Andrew Hollenbeck · Senior Member

11/26 BDB

12 Pullups/12 Pushups/12 Squats

Shirted Bench
235x4
275x3
295x4
315x4
340x3
360x3 (http://www.youtube.com/watch?v=kC_z0hlUxJ4)
360x3
350x3
340x3
315x4
295x5

Belted Sumo Deadlift
335x4
380x3
410x4
425x4
440x3
475x3
495x3 (http://www.youtube.com/watch?v=bgTbi0p5w7Q)
495x3
485x3
475x3
440x3
410x3

Close Grip Decline +50 lbs chain
170x6
200x6
210x5
215x5
230x4
235x3
245x2
235x3
230x3

Good Mornings 6x3 sets

Abs

12 Pullups/12 Pushups/12 Squats

Assessment: 10/10
First off, I gotta thank Mike Tuscherer for putting together his 7 part series on how to bench with a shirt by yourself. If not for that, this workout today would not have been possible. I was able to get in my shirt by myself, smoke all the weights with no liftoff, and get out of the shirt. Deadlifts were smoked too, although I tweaked my back pretty good on the set of 495 that was videoed (right where it sort of pauses near lockout). It should be good to go by Friday for rack squats and speed deads though, just like 2 weeks ago when I hurt it in the same spot. The close grip declines were moderately hard so I'm going to back my max down 10 lbs. This was just a minor error by me when I setup the estimated max (my hands are closer than the last time I did close grip bench, im doing them from the smooth instead of thumb from the smooth). All in all, I'm feeling great right now so long as my back heals up quick like it did before.

Andrew Hollenbeck · Senior Member

11/28 SBD

12 Pullups/12 Pushups/12 Squats

Rack Squats w/ Oly Shoes
235x4
270x3
290x6
300x5
310x3
335x3
355x3
345x3
350x3
340x3
310x3

Medium Grip Bench +50 lbs chain
155x4
175x3
195x6
205x5
225x3
230x3
235x3
235x3
225x3
205x3
195x3

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

Shrugs 6x3 sets

Weighted Dips 6x3 sets

Abs

12 Pullups/12 Pushups/12 Squats

Assessment: 9/10
All the weights were moving pretty fast and felt good but mentally I was not in it the entire workout and my mood was moderately low both before and after the workout so I give it only a 9/10. My back still hurts quite a bit when I'm not lifting but when I'm lifting it doesn't hurt..wierd. I'm happy with the workout, hopefully I'm more mentally with it tomorrow and definitely next week. I only have 5 more workouts then my deload, which is definitely going to be nice as this is a long 6 week routine.

Brady Stewart · Senior Member

DANG THATS A LOT OF VOLUME!!! What stress were you going for? High or Concentrated?

Andrew Hollenbeck · Senior Member

this was my high volume week. i set my routines up with 3 week mini cycles and 1 week is high, 1 is low, and 1 is medium, same with intensity. I cycle volume either 4-2-3 or 2-4-3 and I always cycle intensity 2-3-4. The volume numbers indicate the NL (4 = 400+ lifts, 3 = 320-380 lifts, 2 = 220-300 lifts, 1 = <200 lifts). The intensity numbers indicate which "optimal reps" i will use for a certain percentage range based off prilipins table. For example, 2 is a 70-75% focus so each exercise will have 18 reps in the 70-75% range because that is the optimal number of reps for that percent range. (1 = 55-65 focus, 2 =70-75 focus, 3 = 80-85 focus, 4 = 90+ focus) Then I will spread the rest of the lifts into the other percentage ranges for the week, spreading them so I get a total average percentage of 65-75% for the week.

My training methods are very complicated but definitely have been working spectaular the past 14 weeks or so. If you have any questions about them feel free to ask (ahollen1@ithaca.edu). I base a lot of my training methods off Mike's stuff, but I came up with my own method of making routines based off his stuff, Sheiko, and westside, and just general principles about exercise physiology.

-- Edited by Andrew Hollenbeck at 23:10, 2008-11-30

Andrew Hollenbeck · Senior Member

11/29 BSB

12 Pullups/12 Pushups/12 Squats

Shirted 2 board (sz 40 F6)
285x6
325x5
345x4
370x3
385x3
395x3
395x3
375x3
350x4
325x4

Low Box Squat +avg band +50 lbs chain
235x3
245x3
255x3
265x3
275x3
275x3

Standing Military Press
95x6
115x6
125x4
130x4
130x4
125x4
115x5
115x5

Seated Good Mornings 6x3 sets

Biceps

Abs

12 Pullups/12 Pushups/12 Squats

Assessment: 10/10
My strength and mood both felt great this workout. The mood and energy of the workout was much higher and better than Friday which is great. 395 felt light and was smoked. The military press went pretty well too. Hopefully that will improve as I'm going to keep the military presses in my routine for the next 3 week block as well. My back was fine again, but then something happened when I was stretching and it was in the worst pain it has been in yet. It is fine again now, so hopefully I can make it through the week without much trouble and then give it a break for a week on my deload after this last week of my 6 week block is done.

Andrew Hollenbeck · Senior Member

12/1 SBD

Suited Squat -straps down/no wraps (Centurion DQ)
335x4
385x3
425x3
485x3
525x1
555x1 (http://www.youtube.com/watch?v=wufYHV2mjd8)
575x1 PR (http://www.youtube.com/watch?v=ajWRTb585eU)
655xSupramaximal Hold
535x2
525x2
495x3
485x3
475x3
425x3

Medium Grip Bench +dbl super mini
175x3
185x3
195x3
205x3
205x3
185x3

DB Flies 10x5 sets

Reverse Band Sumo Deadlift (avg band from 5'6")
355x4
425x3
475x3
535x3
585x2
605x1 (http://www.youtube.com/watch?v=Wnv7hhi9Pus)
625x1 -belt on (http://www.youtube.com/watch?v=r7g4xxKXShs)
655x1 -belt on PR (http://www.youtube.com/watch?v=SNhuCLCLI5I)
585x2
555x2
535x3
535x3
475x3

Pendlay Rows 6x3 sets

Abs

12 Pullups/12 Pushups/12 Squats

Assessment: 9/10
This workout took 3.5 hours. My squats did not feel good, but I think it was because of my suit. I did not feel it carrying through the entire lift. I could feel that right from the start with 335-380. I might have to get the hips taken in on the suit before using it again. I still hit a PR of 575 though. I set my max at 585 for this routine though so it is a little disappointing. When I hit 565 a couple weeks ago, it felt much better then. The bench felt the best it has felt though. I was really flying through the lockout. Then reverse band pulls felt amazing. I smoked 655 and 605 beltless. I did rip a callus with my set at 535 on my way back down in weights. I am a little mad about this and am hoping it will be good to go by Wednesday for my heavy raw pulls. My back felt pretty good throughout the workout, is a little sore now, but will definitely be good to go Wednesday. All in all, because of how squats felt, the fact that I ripped my callus, and that the workout took 3.5 hours, I give it only a 9/10. It was a good workout though without question.

-- Edited by Andrew Hollenbeck at 02:38, 2008-12-02

Andrew Hollenbeck · Senior Member

12/3 BDB

12 Pullups/12 Pushups/12 Squats

Shirted BP (sz 38 Katana)
235x4
275x3
315x3
350x2
385x1
405x1
425x1 tie PR (http://www.youtube.com/watch?v=KhFGwfhkNgs)
505xSupramaximal Hold
385x2
405x2
360x3
350x3
340x3
315x3

Sumo Deadlift w/ belt
335x4
385x3
425x3
485x3
535x2
575x1
605x1 PR (http://www.youtube.com/watch?v=Jv-2W7aYSt8)
585x1
535x2
495x3
485x3
475x3
425x3

Close Grip Decline Bench +50 lbs chain
175x6
205x4
215x3
230x4
235x4
240x4

Good Mornings 6x3 sets

Abs

12 Pullups/12 Pushups/12 Squats

Assessment: 10/10
This workout hit the spot! 425 bench and 405x2. Both felt great! Both tie my old PRs and this shirt has over 100 reps in it since I hit the last PR in it! Then came the deadlift, and I absolutely smoked 605 raw! Huge 20 lb PR! I knew it was going up the whole workout, especially after how easy 535x2 and 575 were. This is probably the biggest PR of my lifting career so far in my opinion! I did it 2 days after a 655 reverse band pull and with a torn callus. I'm estatic about this workout! Also, close grips felt best they have all 3 weeks, and good mornings felt great as I did 2 plates finally for 6! 2 more workouts then its deload week. Comes at a great time with my semi-sore back and torn calluses. Also Happy Birthday to my dad!

-- Edited by Andrew Hollenbeck at 00:27, 2008-12-04

EvanDunn · Veteran Member

Nice dude, Set up for a big meet at the Arnold!

Andrew Hollenbeck · Senior Member

Thanks man. I'm hoping to set myself up for something big at the Arnold for sure!

Jonathan Stewart · Senior Member

Huge pull Andrew, nice work.

Andrew Hollenbeck · Senior Member

thanks jon. the setup of your routine looks pretty solid man, let me know if you have any questions.