Reactive Training Systems

Members Login
Username 
 
Password 
    Remember Me  
Reactive Training -> Training Logs -> Chad's Training Log
Post Info TOPIC: Chad's Training Log
Chad McMullin


Senior Member

Status: Offline
Posts: 105
Date:
Chad's Training Log
Permalink   

Not starting my rts cycle till next week, but wanted to log in my last week of RAW training.  Because of Gustav, probably will only be able to get in two days of training this week, but its the biggest two days:  raw bench and Deadlift.  Going to try and get back to the gym tonight for bench work.  Will log it in tonight.

-- Edited by Chad McMullin at 03:15, 2008-11-24

__________________
Sponsored by APT Pro Gear
Chad McMullin


Senior Member

Status: Offline
Posts: 105
Date:
RE: Chad's Bench Only Training
Permalink   

Raw Bench work  9/2/08

Raw bench (pinky on ring)
warmup
225x5
250x3
280x3 (rep PR.  Had 2 or 3 more in the tank) 

Kaz press (close grip on smith machine)
135x10
185x7
205x8

H-Rolls (used 20lb DB's)
3x8

Machine ab work (w/weight)
70 total reps

*ok, was really pleased with this workout.  A little background on my last few weeks of workouts.  Have been working raw for the last 7 weeks or so and feel like I have made some good gains, especially in my bench and DL.  My squat sux, but I am just using it to help with leg drive on my bench, so I really am not worried about it.  Have been using workouts from Jim Wendler's three days a week training manual.  todays bench work was sets of 5,3,1.  Used 75% on the 5, easy.  The 3 was 85%, again easy.  The last set was a single, but wanted to see what I could do and I got three with more in the tank.  Probably could have gotten 5, but wanted to keep good form, so I stopped.  Feel like my raw strength has really gone up a lot, based on the fact that I have been working off a 295 raw bench max.  I know my max is now more than 295 based on the ease that I hit the 280x3 tonight.  Anyway, will hit my raw DL workout on Thursday.

-- Edited by Chad McMullin at 04:04, 2008-09-03

__________________
Sponsored by APT Pro Gear
Mike Tuchscherer


Guru

Status: Offline
Posts: 880
Date:
Permalink   

That's pretty incredible, Chad!

__________________
Chad McMullin


Senior Member

Status: Offline
Posts: 105
Date:
Permalink   

Ok Mike, here is my thinking:

do the rts bench only template just like Chris sent me.

my next meet is Dec. 6, but I am going to do bench only and raw DL only.

The leg work will consist of Jim Wendler's 5,3,1 program, but I am going to modify it so that I deadlift one week, usually on tuesdays and a squat variation the next week. I think for me accually deadlifting everyother week has worked so far. Tomorrow's dl workout will tell me a lot if this idea is going to work or not.

What do you think? Also, thanks for the above post.

__________________
Sponsored by APT Pro Gear
Mike Tuchscherer


Guru

Status: Offline
Posts: 880
Date:
Permalink   

I'm not a fan of that line of thinking. Here's why....

The bench-only template that I sent to Chris was designed so that there was a basic workout generator for bench only guys, but I built it around Chris's specific situation. You'll notice there's no lower body work in there. That's because Chris had an injury that prevented him from training lower body at all. That's just one way that particular program wasn't designed for you (not to be rude).

The bench only template I sent Chris is intended to max out the use of your adaptive reserves on bench press training. Granted, he can add lower body stuff at little consiquence for now, but that only holds true up to a point. When a lifter's overall adaptive reserves become over-taxed (which is what usually happens when you take 2 complete programs and do both of them), you can't get stronger.

If you want to do a push pull, I suggest designing a cycle built for that specifically. The hardest part will be the template. The rest can be pretty straight-up RTS. The cool thing about RTS is that it can look like whatever you want it to. I have guys following it whose cycles look like progressive overload. Mine looks like Sheiko for now, but it used to look like Westside. There's just the application of tools that makes it unique. So if you wanted to design your RTS cycle in the image of Jims 5-3-1 setup, then go for it.

You touched on a sore spot for me with the deadlift comment, but I'll take it easy on ya! (kidding)
I know you said you've found over time that deadlifting every other week has worked well. Why? IMO, people that say this train their deadlift with too much volume or intensity (or both) so that it takes them insanely long to recover. Let me ask you this... if you pulled 135 today for a single, could you pull again tomorrow? If yes, then there must be a volume/intensity combo that would allow you to train more frequently. It's just a matter of figuring out what that is. Now, I'm about to launch off into a rant here, so let me stop myself. If you want to read more of my opinion on the matter, check out my post in the Q&A forum.

Maybe I misunderstood your situation, so correct me if this doesn't make sense to you.

__________________
Chad McMullin


Senior Member

Status: Offline
Posts: 105
Date:
Permalink   

So Mike, should I use the template Chris sent me or use it and add in the deadlift work? Anyway, here is today deadlift work:

Raw deadlift
135x5
225x5
250x5
285x3
320x3 (this was the 1 set, but went ahead and rep out three. Could have gotten 1 or 2 more, but my grip was starting to slip after the 3rd rep. Feel like I am up around 350 or so now. My contest pr is 355.)

This was all the time I had today. Had some issues with our wt. room and another team that uses it and can't seem to put the equipment away and clean up when they get finished.

Anyway, really feel like I am on the right track with my deadlift.

Mike, let me ask you this: if I try and design a bench and DL template for the meet, should I use some squat variations for ME work or just maybe do deadlift and rack pulls?

Not really sure how exactly to set up one for just those two. Suggestions?

Thanks, Chad

__________________
Sponsored by APT Pro Gear
Mike Tuchscherer


Guru

Status: Offline
Posts: 880
Date:
Permalink   

First, I would keep doing what you're doing until we come up with something you like better. Now, we can jointly come up with a template that makes sense to you. I don't have the time to jot one down at the moment, so if you could post up something that you're thinking or even a 3-lift template that you like, we can go from there.

__________________
Chad McMullin


Senior Member

Status: Offline
Posts: 105
Date:
Permalink   

Ok, sent you an email with the bench cycle I was thinking about. See what you think. Only change I was thinking about was on Weds, I would Deadlift, then do the 1 board work, then maybe rack lockouts or another secondary DL exercise instead of the rowing stuff.

Let me know what you think.

__________________
Sponsored by APT Pro Gear
Chad McMullin


Senior Member

Status: Offline
Posts: 105
Date:
Permalink   

Deload week (Yea!!!!!) 9/8/08

full range bench
135x5
170x5
190x5
205x5
275x1
300x1
*stopped there. Just wanted to see how my bench was after 7-8 weeks of raw training. made a 5lbs. gain in the last 4 weeks, so I will take that.

2 board close grip
225x7x3sets

kettlebell rows
32kgx10x3
48kgx5
*did these on each arm. the last set of 5 (with the 106) was a beast!!!

will hit the deload on deadlift on wed.




__________________
Sponsored by APT Pro Gear
Chad McMullin


Senior Member

Status: Offline
Posts: 105
Date:
Permalink   

Leg work 9/10/08

SSB (Deload)
135x5
185x5
205x5
225x5

Well, that was it. Several reasons, one being I coach cross country at the high school I coach and teach at and had a few runners that could not make it to 5pm practice today, so had to run them before I could train. Also, just did not feel into it today. Luckly this week is a deload week. Going to work some in my shirt on Friday just to break it in some. Have three possible shirts that I may use for my next meet:

1. a open back double ply rage X
2. a open back single ply metal bash
3. a super Katana single ply

may have to go with one of the two single ply shirts. probably will not have the lockout to use the X yet. those double plys are tough to touch in without the lockout strength to match them.

__________________
Sponsored by APT Pro Gear
Chad McMullin


Senior Member

Status: Offline
Posts: 105
Date:
Permalink   

Worked with the metal single bash for a few sets today. Went pretty well. Shirt will probably be a good opener shirt. Maybe 490-500 by Dec.

warmup, then added metal shirt
335x3
405x3
455x1
500x1
switched to a double open back rage X
500x2

Side note: did not touch on any sets. just wanted to see how these new shirts would react. The 500x2 was barely down half way, but had really good pop. have two vids, the 455 and the first 500.


http://www.youtube.com/watch?v=U9kJUMfVqOM

http://www.youtube.com/watch?v=qZtyM9TRszc




-- Edited by Chad McMullin at 03:53, 2008-09-13

__________________
Sponsored by APT Pro Gear
Chad McMullin


Senior Member

Status: Offline
Posts: 105
Date:
Permalink   

9/15/08

Raw bench work

Floor press w/80lbs. chains
135x5@7
165x5@8
205x5@8-9

5 board press w/chains
255x8 (used 80 lbs. of chains)@8
255x8 (used 120 lbs. of chains)@8.5

DB shoulder shrugs
95x10
95x10
95x10

*after much thinking, decided to use the rts system while staying with Wendler's 5/3/1 cycles. Will work heavy on Mondays and Fridays for bench and Wednesdays will be squat and deadlift day. Think this will work best for me. Wished I had videoed the floor press work, but forgot to grab my camera this morning on the way out the door. Will tape Wed. and Fri. workouts and go from there.

__________________
Sponsored by APT Pro Gear
Chad McMullin


Senior Member

Status: Offline
Posts: 105
Date:
Permalink   

Leg work  9/17/08

Deadlift
135x10@7 (warmup)
225x5@7 (last warmup)
265x5@8
285x5@8
305x4@8 (grip started slipping on the 4th rep and left knee was not feeling quite right, so stopped at 4)

squat machine
3x5 (used 2 45's on each side on the first set, then added a 10 and 5 on the last two)

ab bench
2x30, started 3rd set and totalled cramped up!!!!! LOL!

End. about 30 min total. Funny thing is my rt. knee has had two surgeries and feels great. Left one started hurting on the medial meniscus (sp?). Feeling ok right now.

On the vid of the 305, you can see my grip going south on the 3rd and 4th rep. Mike, since I am not doing this in comp. should I just go ahead and use straps so I can get in the work I want without worrying about grip issues? Will get the vids up shortly. Chad

-- Edited by Chad McMullin at 03:50, 2008-09-18

__________________
Sponsored by APT Pro Gear
Mike Tuchscherer


Guru

Status: Offline
Posts: 880
Date:
Permalink   

That's a tough question. If you ever plan on competing your deadlift, then I wouldn't use straps at all. I would fix the grip issue. If you NEVER plan on competing the deadlift, I would still consider resolving your grip issues. But maybe on your heaviest set, it would be okay. It just depends.

__________________
Chad McMullin


Senior Member

Status: Offline
Posts: 105
Date:
Permalink   

http://www.youtube.com/watch?v=2F6_aGQSt7Y


Mike, you can see how the grip starts going on the third and fourth rep.  May see about getting a pair of straps for my heavy sets.

-- Edited by Chad McMullin at 04:54, 2008-09-19

-- Edited by Chad McMullin at 05:10, 2008-09-19

__________________
Sponsored by APT Pro Gear
1 2 3 … 8  >  Last»  | Page of 8  sorted by
 
Quick Reply

Please log in to post quick replies.
Reactive Training -> Training Logs -> Chad's Training Log


Create your own FREE Forum
Report Abuse 		Powered by ActiveBoard