Reactive Training Systems

Mike Tuchscherer · Guru

RE: Andrew's Training Log

Andrew Hollenbeck · Senior Member

12/5 SBD

12 Pullups/12 Pushups/12 Squats

Rack Squats w/ Oly Shoes
235x4
270x3
300x3
345x2
375x1
395x1
420x1 PR
405x1
375x2
355x3
345x3
335x3
300x4

Medium Grip Bench +50 lbs chain
155x4
175x3
205x3
225x3
255x1
275x1
265x1
255x2
250x2
235x2
230x3
225x3
205x3

Deficit Sumo Deadlift (off 100s)
315x3
325x3
335x3
345x3
355x3
365x3

Shrugs 6x3 sets

Weighted Dips 6x3 sets

Abs

12 Pullups/12 Pushups/12 Squats

Assessment: 10/10
Yet another 3 hour workout, and my body is on shutdown mode. I hit a PR rack squat at 420 (old PR is 415). This is great because that means my raw beltless squat is atleast 420, probably higher. My bench w/ chains felt great, hittin 275 with 50 lbs chain. I'm going back to raw by itself next 3 weeks so we'll see how this has affected things. I'm focusing on shirted bench for the most part though which is why I do many of my movements with chains and bands and boards. Deadlifts felt pretty good, my hand is hurtin because of the callus by it is okay now because all I have left is some pullups and curls that might put stress on it and thats it, then my week off! On a side note, I weighed 166.6 this morning.

Andrew Hollenbeck · Senior Member

12/6 BSB

12 Pullups/12 Pushups/12 Squats

Shirted 2 board (sz 40 F6)
275x6
345x6
385x3
425x2
455x1
475x1 PR
435x2
395x2
385x3
375x3

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

Standing Military Press
95x6
115x4
125x4
130x4
135x4
155x1
165x1 PR
115x3

Seated Good Mornings 6x3 sets

Biceps

Abs

12 Pullups/12 Pushups/12 Squats

Assessment: 10/10
I'm done! My body is absolutely shut right down and it is at the perfect time. 2 more PRs on the books, and one dead body haha... 475 felt great, wasn't easy, maybe had 10-15 more in me. It was awesome hitting it on the 2 board. Hitting 165 military was great for me as well, bodyweight military press. The squats were rough, and I could barely walk after them but I managed it and survived. Now it is time for relaxing this week and I deserve it after this 6 week block from hell! Right now, I'm at 575+ suited squat w/o wraps, 425 shirted bench, 315 raw bench, 605 raw dead, 655 reverse band dead, roughly 420+ beltless raw squat, 475 shirted 2 board, 165 military press...I'm right around where I want to be at this point so I'm very happy about that.

Andrew Hollenbeck · Senior Member

12/9 SB

12 Pullups/12 Pushups/12 Squats

Beltless Raw Squat
245x3
255x3
265x3
275x3
275x3
265x3
255x3
245x3

Medium Grip Bench Press
175x3
195x3
210x3
210x3
210x3
195x3
185x3
175x3

Abs

12 Pullups/12 Pushups/12 Squats

Assessment: 10/10
I felt as powerful as ever today during this light week speed workout. I was contemplating using 18 reps for squat bench and deadlift or 24 reps for squat and bench, and decided to go with just squat and bench. My hand isn't completely healed and my back is semi-sore so I am just going to lay off deads this week. Taking this week off will give me a 9-10 day rest from deadlifts which, although I don't want to do, I think is for the best and will benefit me the most in the long run physically. My next workout will be pretty much exactly like this on Friday, and then I'll start my highest volume week of my entire 19 week Arnold cycle Monday.

Andrew Hollenbeck · Senior Member

12/12 SB

12 Pullups/12 Pushups/12 Squats

Raw Beltless Squat
245x3
245x3
255x3
255x3
265x3
265x3
275x3
275x3

Medium Grip Bench Press
175x4
195x4
210x4
210x4
195x4
175x4

Abs

12 Pullups/12 Pushups/12 Squats

Assessment: 10/10
I weighed 162.0 this morning..down 7 lbs (169) from monday morning. I'm getting near lean enough for an amateur BB show. I did this to carb deplete and carb up though, and my carbup started after my workout today. The weights felt fast and explosive once again today. I feel great, physically recovered, and am ready to get under the heavy weights and high volume for the upcoming 3 weeks!!

Andrew Hollenbeck · Senior Member

12/15 SBD

12 Pullups/12 Pushups/12 Squats

Belted Raw Squat
255x4
275x4
300x3
325x3
340x3
350x3
370x2
395x2 (http://www.youtube.com/watch?v=fN7Aa4x2LTU)
395x2
385x2
370x3
350x4
325x5

Medium Grip Bench +50 lbs chain
175x3
175x3
185x3
185x3
195x3
195x3
210x3
210x3

DB Flies 10x5 sets

Beltless Conventional Deadlift
315x6
335x5
365x4
375x4
385x4
410x3
440x2
430x3
420x3
385x3
365x3

Bent Rows 6x3 sets

Abs

12 Pullups/12 Pushups/12 Squats

Assessment: 10/10
This workout was a real confidence booster. My head was really not with it and not focused on lifting before the workout, but I still busted out a great workout. The squats felt great, benches felt exceptional, and deadlifts felt awesome. I weighed 165.4 this morning so that is pretty good. I would like to be 167-168 so hopefully I'll see that soon. I have some videos of some stuff today but I can't guarentee when they will be up.

-- Edited by Andrew Hollenbeck at 04:30, 2008-12-16

Andrew Hollenbeck · Senior Member

12/17 BDB

12 Pullups/12 Pushups/12 Squats

Shirted 1 board (sz 38 katana)
255x6
295x5
320x4
330x4
340x4
365x3
385x3
385x2 (http://www.youtube.com/watch?v=L_EyIY4fOOw)
365x3
340x3
320x3

Sumo Deadlift
425x3
455x3
485x2
515x2 (http://www.youtube.com/watch?v=i9rca2JmZaA)
395x3 +50 lbs chain
385x3 " "
375x3 " "
365x3 " "
365x3 " "
355x3 " "
345x3 " "
335x3 " "

Incline Bench
155x6
170x5
185x6
190x6
200x6
210x4
210x4
215x3

Good Mornings 6x3 sets

Abs

12 Pullups/12 Pushups/12 Squats

Assessment: 10/10
My shirted bench was a little off and just not feeling good today. I still hit the weights I was aiming for though. I think the shirt is finally a little stretched out. We'll see how that feels next week and if that is the case, I will be getting in my super katana sooner than I expected. The deadlifts felt fast and great. Everything was a smoke show. Incline bench felt a little heavy so I am going to drop my max from 260 to 250 and see how that makes things feel. I got videos that I will upload later.

-- Edited by Andrew Hollenbeck at 17:52, 2008-12-18

Andrew Hollenbeck · Senior Member

12/19 SBD

12 Pullups/12 Pushups/12 Squats

Half Rack Squat
345x5
405x5
435x4
455x4
475x4
500x3
515x3
530x3
530x2
475x3
435x3

Medium Grip Bench
185x6
210x5
225x3
235x3
245x3
260x3
275x2
275x2
270x2
265x2
245x3
235x3
225x3

Reverse Band Deadlift (average band from 5'6")
365x4
405x4
435x3
465x4
500x4
535x3
565x3
555x2
535x3
500x3
485x4
465x3

Weighted Dips 6x3 sets

Abs

12 Pullups/12 Pushups/12 Squats

Assessment: 8/10
This workout, weight wise, was spectacular. I hit all my targets so I'm very happy about that. Problem #1 though: the rack height was too high but couldn't be set any lower because it would be below parallel. Problem #2: My knees were hurting awful midway through squats and then again deadlift. I'm not sure why, I'm thinking about picking up some glucosamine to see if that will help. It might be the half squats putting a lot more pressure on my knees. I'll see how they feel next week to see if I should be worried.

Andrew Hollenbeck · Senior Member

12/20 BSB

12 Pullups/12 Pushups/12 Squats

3 board
225x6
250x5
270x4
280x4
290x4
315x4
330x3
325x3
290x3
275x3

Pause Squat +100 lbs chain +avg band
185x3
195x3
205x3
215x3
225x3
235x3
245x3
245x3

Standing Military Press
95x6
105x6
115x6
125x6
140x3
135x4
130x4
120x6

Seated Good Mornings 6x3 sets

Biceps

Abs

12 Pullups/12 Pushups/12 Squats

Assessment: 10/10
My body felt much better this workout and that gives me a lot of confidence, especially after how bad my body felt after yesterdays workout. The 3 boards were easy, squats felt good, and military press felt great! I hope I am making a good decision by taking low box squats out, at least for this 3 weeks. I don't really want to, but I think it'll be good to switch it up for 3 weeks. We'll see how it works out. It feels good to finish the highest volume week of my entire 19 week cycle for the arnold. Time-wise though, week 3 of this block will be the longest workouts by far.

Andrew Hollenbeck · Senior Member

12/22 SBD

12 Pullups/12 Pushups/12 Squats

Belted Raw Squats
275x3
320x3
340x3
375x3
395x3
420x2 (http://www.youtube.com/watch?v=VMNff-WaKyk)
440x2 (http://www.youtube.com/watch?v=lZ5kBiEz-ho)
395x3
385x3
375x3
345x3

Medium Grip Bench +50 lbs chain
180x3
190x3
200x3
210x3
210x3
200x3
190x3
180x3

DB Flies 10x3 sets

Conventional Deadlift
365x5
385x4
410x3
440x3
430x3
425x3
420x3

Bent Rows 6x3 sets

Abs

12 Pullups/12 Pushups/12 Squats

Assessment: 10/10
This was a great workout for me. I hit a 2 rep PR at 440. The bench and deads both felt easy, and my body is feeling much better. My knees only hurt a slight bit at the end of squatting but not during deads today at all. My confidence is up and my strength is up so I am definitely happy with this workout.

-- Edited by Andrew Hollenbeck at 04:11, 2009-01-13

Andrew Hollenbeck · Senior Member

12/24 BDB

12 Pullups/12 Pushups/12 Squats

Shirted 1 board
320x5
365x3
385x3
410x2
435x2 (http://www.youtube.com/watch?v=iTEJPvBf7ow)
385x3
375x3
365x3
340x4

Sumo Deadlift
425x3
455x3
485x2
515x2
545x2 (http://www.youtube.com/watch?v=HQzhurigC2g)
395x3 +50 lbs chain
385x3 " "
375x3 " "
365x3 " "
365x3 " "
355x3 " "
345x3 " "
335x3 " "

Incline Bench
185x5
195x5
205x4
215x4
220x4
225x3

Good Mornings 6x3 sets

Abs

12 Pullups/12 Pushups/12 Squats

Assessment: 10/10
The weights felt easy, and 435 was a 2 rep PR on the 1 board and it felt absolutely light as hell. I am very happy with my bench. My deadlift felt heavy, but it definitely is expected because of the 3x/week heavy pulling. Incline bench felt as best as ever. 225x3 was easy. It was a great workout and a good early christmas gift that is for sure.

-- Edited by Andrew Hollenbeck at 04:12, 2009-01-13

Andrew Hollenbeck · Senior Member

12/26 SBD

12 Pullups/12 Pushups/12 Squats

Reverse Band Squat (dbl avg band from 5'6")
435x3
465x3
500x3
515x3
530x3
530x3
530x3
455x3

Medium Grip Bench Press
225x5
245x4
260x3
275x3
275x3
270x3
265x3

Reverse Band Deadlift (avg band from 5'6")
465x5
500x4
535x3
565x3
565x3
550x3
535x3

Weighted Dips 6x3 sets

Abs

12 Pullups/12 Pushups/12 Squats

Assessment: 10/10
I was very mentally down going into this workout. I don't know if it was fatigue or maybe I was just being lazy because it is break and I am supposed to be relaxing right? haha Well, this workout was big for me mentally because I was down and out and came into the workout and destroyed everything. My head is back in it now, 1 more workout tomorrow and then its captain insano week.

Andrew Hollenbeck · Senior Member

12/27 BSB

12 Pullups/12 Pushups/12 Squats

3 board
270x5
290x4
315x3
325x3
335x3
335x3
315x3

Low Box Squat +100 lbs chain +avg band
185x3
205x3
225x3
245x3
245x3
225x3
205x3
185x3

Standing Military Press
115x5
125x5
135x4
140x4
140x3
130x4
130x3

Seated Good Mornings 6x3 sets

Biceps

Abs

12 Pullups/12 Pushups/12 Squats

*carried 20 - 100 lb bags of coal down a flight of 13 stairs*

Assessment: 10/10
I was confident and ready to lift today going into the workout, and everything felt great the whole way through. The 3 boards were easy, the low box squats felt great, and military presses felt exceptionally well again! I am very happy with my strength right now. I realized today, after 18 weeks on this routine, that for the bench supplement exercises and my speed exercises, I can rotate exercises each week instead of every 3 weeks. I can do this because I don't work up to 90%+ on those exercises. I just use varying volumes of the same percent ranges. I may implement this more in the upcoming weeks.

Andrew Hollenbeck · Senior Member

12/29 SBD

12 Pullups/12 Pushups/12 Squats

Raw Belted Squat
275x3
325x4
350x4
370x3
395x2
420x1
450x1 (http://www.youtube.com/watch?v=_rARgDNkVcY)
475xmiss
455x1
595xSupramaximal hold
425x2
425x2
395x3
370x3
345x3
335x3

Medium Grip Bench Press +50 lbs chain
180x3
180x3
190x3
190x3
200x3
200x3
210x3
210x3

DB Flies 10x5 sets

Conventional Deadlift
375x4
410x3
440x2
475x1
495xmiss

Abs

12 Pullups/12 Pushups/12 Squats

Assessment: 3/10
I just lost it mentally today. My lower back is sore, my knees are shot, and my head just is not in it. Everything started last week, and today it just peaked, especially my head. The miss at 475 just got to my head and everything went to hell from there. Mentally I was not in it to deadlift, and that is the one lift where you cannot have any doubt in your head when you do it. I was surprised I even hit 475, then 495 just didn't budge off the floor because my head just wasn't in it. I stopped there because if I would have kept going, I would have hurt myself deadlifting just because of how mentally out of it I was. I don't know where to go from here, I guess I'll head into Wednesday, hopefully with my chin up and ready to bench and deadlift. My bench should be good, but if the deads aren't feeling good, I'll stop at 515 or 545. I'm heavily contemplating where to go with my routine after this week. I am definitely getting burnt out on it even though it has been working amazing up to this point. I might give Mike Bridge's simple plan a shot and just play it by ear. We'll see, on to Wednesday though.

-- Edited by Andrew Hollenbeck at 04:13, 2009-01-13

Mike Tuchscherer · Guru

Spend some time doing some recovery modalities -- not just physical, but mental too.

Here's what I suggest for a GPP workout on Tuesday:

1) Light barbell or bodyweight circuit. Keep your heartrate from 105-125 for 12 minutes.
2) Stretch for 15 minutes. Focus on tight and sore muscles
3) Foam roll for 5-10 minutes (optional)
4) Meditation for 15 minutes.
5) Hot shower. Slowly come out of the meditative state.

For the meditation work, start out with slow breathing. Try to lower your heart rate and consciously relax your body. Then visualize (in as much detail as possible) successful completion of all your lifts at your next contest with PR weights. Make absolutely sure you have a strong, positive mental attitude the whole time.

This should return you to a Parasympathetic dominance and facilitate your recovery and confidence for the next session. That way you don't end up losing multiple training sessions due to one error.