Reactive Training Systems

Thanks for the kind words, Jordan.

I think that stone work could be very beneficial to a powerlifter, with a caveat.  The caveat is that it can be very hard on the biceps and forearms; it's a common event for torn biceps.  I injured my forearm on it.  Key point:  keep the arms higher on the stone to minimize the stress on the arms.

WIth that said, the reasons I think it could be beneficial:  it forces you into a deep, rounded lower back position on the pick and lap.  But - and this is key - the stone pressing against your abs supports the spine, minimizing trauma.  This gives you a relatively safe way to train rounding your lower back.  That way, if your form on a DL does go south at ME, you have some training of those muscles.

Stone work is all about hip drive.  Obvious carryover to the squat and DL.  It puts you in a deficit position, so if you have problems off the floor, I think it could be really good.

The total loads are low - doing a 200lb stone is hard! - which means minimal impact on your recovery reserves.

Volume block
Day 4 of 12

Paused closegrips:x5@8-9
185x5
225x5@7
275x5@8
315x5@9
275x5@8

Closegrip T&G: +MM x3@8-9
225x3@8
240x3@9
225x3@8.5

Push Press
135x5
185x5@8
205x5@9 Off balance and ackward.

DB shoulder press
100's x 9@9

Barbell curl + red band
135x5@10
145x2@10
135x5@7 No band this set.

Seated DB hammer curls
60x5@7
80x5@9
90x3@9.5

Slowly making progress coming into week 2 back. Close grip paused and band work is still waaaay behind but progress is progress. I did some push presses and this will most likely be my last time. These use to hurt my elbows and today was no difference. Reps killed. Made training my biceps tough at first. Still need some size on my arms to get into this bench shirt so hopefully that comes soon.

Hey Jordan
You are supposed to be using Boris Sheiko methods for recouperation NOT Boris Yeltsin!!!



-- Edited by TRON on Monday 18th of May 2009 09:24:38 PM

Volume block
Day 5 of 12

Beltless Squats: +200B x5@8-9
315x5@8
365x5@8
415x5@9.5 a 9rpe would tie my pr.
365x5@9 Bagged.

4" Beltless deficit deads: x5@8-9
225x5 lower back already tired from squats
315x5@7
405x5@7.5-8
500x5@9.25 a little higher rpe than wanted. Still a monster gain over last week.

Reverse band closegrip: x3@8-9
225x3
275x3
add bands
315x3@7
365x3@8
415x2@9 Yuck
415x3@9 Thats better.

Good day today. Last weeks band squats were at 405x3@9, 415x5@9.5 today so huge gain. Bench is doing its regular lame thing. Very happy with the workout.

Thanks! It is coming back fast. Booze is the key. I drink a bottle of red wine with dinner and the next day I make pr's. I dont have a drink for a week and I get stuck. Must be the extra calories and carbs I am ingesting. So as a lesson for everyone, have drinks daily with dinner. You even look better in the mirror with a few drinks. I turn gorgeous when I am drunk.

Of course someone took it...what did you expect?  The sports memorabilia market is out of hand.  I bet someone saw it was your shirt and thought..."goldmine"  I suspect it's on E-Bay right now.  Or, this guy has a private collection and he is going to display it in his private relic room.