Reactive Training Systems

Chad McMullin · Senior Member

RE: Chad's Training Log

Chad McMullin · Senior Member

Video from Tues. training:

-- Edited by Chad McMullin on Friday 20th of March 2009 03:28:55 PM

Chad McMullin · Senior Member

Bench training 3/23/09

shirt work
405x3@8
430x3@8
455x3@9
430x3@9 (- 6%)

towel bench
315x4@8
325x4@8
335x4@9
315x4@8 (- 6%)
315x4@8
315x4@8.5
315x4@9

3 board (thumb from smooth)
225x10@8
235x10@9
225x10@9 (- 6%)

All in all, was not happy with today. Had a lot of trouble with the heavy sets as far as my set up, hitting the hooks on the 455 set, and just stuff feeling heavier than I think it should have. but got it done. Nuff said.

455

towel 335

Chad McMullin · Senior Member

leg work 3/24/09

SSB
4x5

That was it. Very short on time, so just did a main exercise.

Nuff said.

Chad McMullin · Senior Member

3/27/09

135x3@8
225x3@8
245x3@8
260x3@8
280x3@9
265x3@9 (6%)

2 board +90c
185x4@8
205x4@8
220x4@8
230x4@8
240x4@8
275x4@9
260x4@9 (6%)

Rows
3x10 w/40 kilo kettlebell

Felt great today. Have gained a good bit of weight (am about 225 right now) and am working to drop this extra wt. as I am not looking good. feel strong but FAT!

280x3

275x4 w/2board + 90c

Chad McMullin · Senior Member

3/30/09

shirt bench x2 4% 8-9
405x2@7 (more to just stretch the shirt out)
455x2@8
475x2@8
500x2@9
480x2@9

incline bench x4 4% 8-9
135x4@8
155x4@8
185x4@8
205x4@8
225x4@9
215x4@8
215x4@9

JM press
95x7
135x7x4 sets
155x7@9 (PR I think)

Notes: shirt was TIGHT!!!! chest plate was ok, but sleeves killed! weighed 224, so not too far off my target of between 217-220 for apa nationals. Would like to drop to 215 or lower, but not sure the shirt would fit properly, but really tired of being a fat ass. After this meet, going to put forth more effort to get back down to 198. Felt better at that wt. and still feel I can maintain strength if I do it right. incline and jm press felt real good. the 155 on jm's was a pr I believe. Not sure if the 225x4 on incline was or not.

Chad McMullin · Senior Member

4/1/09 April Fools day

circuit workout today:

barbell rows 115x10

kettlebell snatch 36x5 (each arm)

leg raises x 10

* did 3 sets. plan to do this twice a week from here on out.
Was happy with my work today. May add another exercise on Fri to this to push my cardio more. this was a good start though.

-- Edited by Chad McMullin on Thursday 2nd of April 2009 03:39:57 AM

Chad McMullin · Senior Member

4/2/09

1board x2 4%
260x2@8
275x2@8
295x2@8
305x2@8
320x2@9.5
310x2@9

4board x4 4%
345x4@8
365x4@8
380x4@9
365x4@8
365x4@8
365x4@9

DB bent rows
95x7@8 (did 4 sets with this)
106x7@9 (used a 48kg/106lb kettlebell on this set)

Thought this was one of my better raw workouts. I probably pushed the 9 rpe set with a little more wt. than I should have. but was a good set. the 4 board was a little light, but more of an accurate rpe. on the rows I just tried to get a good range of 8 rpe and really pushed the last set.

Chad McMullin · Senior Member

4/3/09

circuit workout (did 5 sets, about 10 minutes)

barbell rows x 10

kettlebell swings x 10

full crunches 12, 10, 10

This was tougher than wed. Tried to do more work and felt like I did well. Also did three sets of low back stretching with a 3 inch pvc pipe working set up on the bench. Tried to hold these about 10 sec each. Biggest thing I have to do is eat cleaner. Diet right now SUCKS!!!!!!

Chad McMullin · Senior Member

4/6/09

shirt bench x2 8-9
warmup with 2 board raw (335x1)
425x2@8
475x2@8.5
495x2@9.5

incline bench x4 4% 8-9
185x4@8
205x4@8
225x4@8
235x4@9
225x4@9

jm press
135x7x3

first, the shirt work was hard today, and my 9 rpe was 5 lbs. less (SUX!!!!) Just felt very tired, even unracking the wt. was crap. But had a 10 lb. PR on inclines and a set and rep PR on the jm presses, so ended up on a higher note than I was on during the shirt work. And I also forgot to do the 4% drop on the shirt work and only remembered when I had already took the shirt off.

495x2@9.5

-- Edited by Chad McMullin on Monday 6th of April 2009 09:50:17 PM

Chad McMullin · Senior Member

4/9/09

1 board x2 4%
warmup
225x2@8
275x2@8
300x2@8
310x2@9
300x2@9 (4%)

4 board x4 4%
385x4@9
370x4@8
370x4@9

db rows
95x7x3@8

Chad McMullin · Senior Member

4/12/09 Happy Easter

loose shirt x3 4% 8-9
335x3@7
405x3@8
425x3@8
460x3@9
440x3@9

incline x3 4% 8-9
185x3@8
205x3@8
225x3@9
215x3@8
215x3@9

3 board (thumb from smooth) x6 4% 8-9
245x6@8
265x6@9
255x6@9

Great shirt work. Think thats a pr for 3 with that shirt. incline was not great and the 3 board was not much either. Trained at 10pm on sunday night, so that might have made a difference. When I got to my last set on incline and the board work, just felt spent by then.

-- Edited by Chad McMullin on Monday 13th of April 2009 04:57:31 AM

Chad McMullin · Senior Member

4/20/09

Squat x1 8-9
225x1@8 raw
315x1@8 briefs only
335x1@8 briefs only
345x1@8 briefs and wraps
365x1@9 briefs and wraps (stopped here and forgot to do 4% drop)

Shirt bench x1 8-9 (super katana)
warmup
425x1@8
475x1@8
500x0 (dumped)
500x0 (dumped worse)
*at this point, decided to change shirt to my old blue katana and
490x1@9 (smoke job!)
470x1@9 (4%, I might could have done another set or two, but was wore out)

deadlift x1 8-9 (done raw)
225x1@8
315x1@8.5
325x1@9 (tweaked my knee a little on this one, so skipped the 4%)

Not bad, but am wore out and felt that way through most of this workout. My bench numbers have been dropping a little each week I do singles/doubles. I doubled 500 3 weeks ago, doubled 495 (hard) 2 weeks ago, then today only 490 for a single. Part of this is that I was sick last week and only got to do my monday workout last week. Am feeling kind of tired lastly. Not sure if its overtraining or just fatique from being sick these last few days. I did decide the first and probably second attempts will be in the blue katana. Just had more control with the 490 with it on vs. the two 500 dumps. videos will be up in a few. Later.

Chad McMullin · Senior Member

Videos from todays workout:

Chad McMullin · Senior Member

4/21/09

1 board+90c x4 4% 8-9
135x4@8
185x4@8
195x4@9
185x4@8
185x4@9

3 board (thumb from smooth) x8 4% 8-9
205x8@8
225x8@8
235x8@9
225x8@8
225x8@9

good mornings x8 4% 8-9
135x8@9
135x8@9

good workout today. good mornings were heaver than I thought they would be. only 2 sets on these cause of time problems.

-- Edited by Chad McMullin on Thursday 23rd of April 2009 03:49:21 AM