Reactive Training Systems

Chad McMullin · Senior Member

RE: Chad's Training Log

Mike Tuchscherer · Guru

Squats were a little high, but overall, solid work! (you probably knew that, but it's my job to tell you)

You're meet is an APA meet, right? Maybt those squats will be fine, but IMO you should sink them a *little* deeper and you'll be fine.

Looks like a good week of training. Tough, but good!

-- Edited by Mike Tuchscherer at 12:43, 2009-01-17

Chad McMullin · Senior Member

bench work

raw comp. bench x4 5% 8-9

225x4@8
235x4@8
245x4@9
5% drop
230x4@8
230x4@8
230x4@8.5
230x4@9

close grip 2 board x4 5% 8-9

205x4@8
225x4@8
235x4@8
245x4@8.5
255x4@8.5
265x4@9

First workout in about 10 days (sick), so just have to take that into account for the poor performance on the raw bench work. Was not happy, but it will get better as time goes on.

Chad McMullin · Senior Member

bench day 2/3/09

bench +180pp
115x4@7
135x4@8
155x4@9
150x4@8 (less 4%)
150x4@8
150x4@8.5
150x4@9

Incline
115x4@7
135x4@8
150x4@8
170x4@8
200x4@9
190x4@8 (less 4%)
190x4@8
190x4@8.5
190x4@9

kettlebell extensions
20kgx8
24kgx8
24kgx8

good workout. had hoped for better on the band bench work, but will get better.

Chad McMullin · Senior Member

leg work 2/5/09

SBS x6 8-9

135x6@8
185x6@8
185x6@9

SLDL x8 8-9

185x8@8
185x8@8
185x8@9

Short day. First leg day in a few weeks after dealing with some nagging injuries, so took it a little easier than normal. Was happy overall.

Chad McMullin · Senior Member

2/9/09

bench + 180pp
135x4@8
155x4@8
175x4@9
165x4@9

incline bench
185x3@8
205x3@8
225x3@9
210x3@8.5
210x3@9

kettlebell ext.
3x6 w/24 kilos

in addition to this work, I worked a new bench shirt before starting the normal work. By the time I finished the band bench, I thought I was toast, but was able to grind through. Think it was a good workout overall. Have a vid of the 225 incline set @9. Will post it in a few minutes.

video of 225 incline press:

http://www.youtube.com/watch?v=NPO2mzxtuaM

-- Edited by Chad McMullin at 05:59, 2009-02-10

Chad McMullin · Senior Member

bench work 2/16/09

bench w/180pp
135x3@8
155x3@8
175x3@8.5
190x3@9
180x3@8 (4%)
180x3@8.5
180x3@8.5
180x3@9

incline
185x3@8
205x3@8
225x3@9
215x3@8
215x3@8
215x3@8.5
215x3@9

band pushdowns w/elbows out
30 reps w/green band
22 reps w/green band
16 reps w/green band

Had a real bad week last week. Was not able to get in a leg or the second bench day last week cause of my high school team lifting in their regional meet last Thurs. We did well, but it took a lot out of me physically and mentally, so by friday I was wasted. I hope this week will be the start of better work for myself.

Chad McMullin · Senior Member

2/19/09

1 board
225x3@7
275x3@8
295x3@8.5
305x3@9

3 board
315x3@8
335x3@8
355x3@8.5
365x3@9

DB rows
6,6,6,6,6 w/95lb DB

Short workout today. Had lifters coming in and had to cut out my 4% reduction work after reaching 9 (my prescribed r.p.e. for today)

2/23/09

full range w/double purple bands and 90lb chains
45x1@8
65x1@8
95x1@8
115x1@9/9.5
105x1@8.5 (6% reduction)
105x1@9

1board w/90lb chains
205x3@9
190x3@9 (6%)

jm presses
115x6@8
135x6@9
125x6@8 (6%)
125x6@8.5
125x6@9

Good workout. only problem was I missjudged the starting wt. on the 1 board chain work and could only get 2 full sets in. Will set that up better next time. was pleased with the wt. on the band + chain work today. about 9 weeks out from apa bench nationals and feeling pretty good right now. cannot wait to get back into the shirt next month.

Chad McMullin · Senior Member

2/27/09

raw bench x1 6% 8-9
warm up
225x1@7
250x1@8
275x1@8.5
290x1@9
275x1@8
275x1@8.5
275x1@9

2board + 90c x3 6% 8-9
225x3@8
250x3@8.5
265x3@9
250x3@8
250x3@8
250x3@9

front raises
3x6 w/12kg kettlebells

Thought the workout as a whole was good. The 290 felt good, probably 1 more rep if I had chosen to do more. The 2 board and chains felt very good. Feel like I am getting better each week. My raw bench still stinks, but its getting better with each week. :)

Chad McMullin · Senior Member

3/2/09

raw bench w/double purple bands + 90lbs chains
65x2@8
75x2@8
95x2@8
105x2@8.5
120x2@9
115x2@8 (-4%)
115x2@9

1 board + 90lbs. chains (pinky on ring)
205x2@8
215x2@9
205x2@8.5 (-4%)
205x2@9

JM press
115x5@8
135x5@9
130x5@8 (-4%)
130x5@8.5
130x5@9

Good workout. Raw strength seems to be really improving. Thanks Mike!!! Only difference that might have made a difference was I used a older pair of purple bands. Used a brand new pair last week, so that made have made some difference as far as the amt. of bar wt. I ended up doing today. I believe I did better on the 1 board and JM's than I did last week.

Mike Tuchscherer · Guru

You're putting in the work, man! Good job! I can't wait to see what you do once you get back into a shirt!

Chad McMullin · Senior Member

3/5/09

leg and back work

SSB box squats w/90lbs. chain
135x5
135x5
135x5

SLDL w/tyler grips
155x8
155x8
155x8

in and out in about 30 minutes. quick and effective.

Chad McMullin · Senior Member

3/6/09

raw bench
225x2@7
245x2@8
255x2@8
270x2@9

2 board w/90 lbs. chains
205x2@8
225x2@8
240x2@8
260x2@9
250x2@9 (-4%)

3/9/09

shirt work (loose F6)
335x4@8
385x4@8
400x4@9 ----> http://www.youtube.com/watch?v=hqLXCYz9zRg
385x4@9 (-4%)

1 board w/90 lbs. chains (pinky on ring)
135x4@8
165x4@8
185x4@8
205x4@9
195x4@8.5 (-4%)
195x4@9

3 board (thumb length from smooth)
225x8@8
245x8@8.5
255x8@9
245x8@9 (-4%)

Shirt work I thought went really well since this was the first real time I have been in a shirt in a couple of months. Link to the 400x4@9 video is posted above.

-- Edited by Chad McMullin at 04:58, 2009-03-10

Chad McMullin · Senior Member

3/12/09

1 board x4
245x4@8
265x4@8
275x4@8
280x4@9
270x4@8 (4% drop)
270x4@9

4 board x4
335x4@8
375x4@8
390x4@8.5
405x4@9

kettlebell rows
32kgx8
40kgx8x3

good work overall. thought both the 1 and 4 board work was good. stopped the 4 board after reaching my 9 rpe because of some shoulder discomfort. Did not want to do something stupid at this point.

Chad McMullin · Senior Member

bench day 3/17/09

loose shirt work (f6)
335x4@8
385x4@8
405x4@9
380x4@9 (6%)

towel bench
275x3@8
315x3@8
335x3@9
315x3@8.5 (6%)
315x3@9

3 board (thumb length from smooth)
245x6@8
265x6@8
275x6@8
300x6@9
280x6@9 (6%)

comments:

well, I accually thought the shirt work did not go well, but after looking back at last week, went up 5lbs. on it. Guess it was better, but felt like sin! The towel and 3 board was good. The whole thing went well even though I had not eaten all day. Got busy and did not get a chance. Felt like crap when it was all done, but got it done.