Reactive Training Systems

Mike Tuchscherer · Guru

RE: Jordan's training log.

JordanLinteris · Senior Member

Day 9 of 12 of volume block.

Beltless squats: +200B 5-6x3@8-9
315x3@8
345x3@8.5
365x3@9 pr
370x3@9 pr
345x3@8.5

Beltless deadlifts on 45 pound plates: 6x2@8-9
405x2@7
455x2@8
500x2@8.5 pr
520x2@9 Big pr
455x2x2@8,8

Front squats: 4x5
225x5@8
245x5@8.5
265x5@9 pr
225x5@8

Incline sit-ups
3 sets of 15

Prs on everything today. Gotta work on some heavy walkouts to get used to the weight on my back. Top set of squats should be around 570 at the top and it felt a little overwhelming. Aside from how it felt, everything moved like it should and I got a good pr out of it.

Deads went awesome too. I was hoping to get a pr at 495x2@9 but went up 25 pounds above that. Really starting to get some better power through my hips.

Front squats were as hard as always. Got my 10 pound pr and got out of there. 3 more workouts and I finally get to get some intensity workouts in. Really looking forward to the last block of my first mesocycle.

JordanLinteris · Senior Member

Day 10 of 12 of volume block

Bench: 6x3@9

325x2@8
345x3@9 pr
325x3@8 Pr
335x3@8 Pr -Last time doing triples got 335x3@10
345x3@9.5

Medium grip bench: +68#chains 6x3@9
225x3@8
245x3@8 Pr -@9.5 Last time with this protocol
265x3@3 pr
275x2@10 Called it there. DEAD.

DB shoulder press 4x5-8
100'sx8@9
100'sx6,5,5@9,8,8

WG Pull-ups
+70# x 3
BW x 10

Bench press: Got some good pr's today once again. 335x3 was a 10 last time, and an 8 today so a good strength increase.

Medium Press went well. Gains were consistent with bench gains. Very obvious though from the low ammount of weight I am using that my triceps are a very weak link. Shoulders were basically the same as last week.

Mike Tuchscherer · Guru

Going from a 10 to an 8 RPE is fantastic! Congrats!

JordanLinteris · Senior Member

Day 11 of 12 of Volume block

Dead w/belt: ?x2@9-10 90-95%
500x2@7
550x2@8
590x2@9 Pr!
605x2@9.5!
550x2@8.5

Paused Rack squats (Below parallel): ?x2@9 90%
315x2@7
365x2@7.5
405x2@8 Pr
435x2@9 Close to 50# Pr over last week.
405x2x2@8,8.5

RDL W/Belt 4x5@8-9 74-77%
455x5@8.5 Pr
455x5@9
405x5@8.5

3sets of incline situps

Deadlifts: Starting to generate a lot of power finally off of the bottom. Weights are far from huge but the jumps are huge lately. My goal weight was 570x2@9 since 565 was my last set with this protocol. Going to 590, followed by 605 was really nice and above what I had planned. No complaints here.

Below Parallel rack squats: The weight felt heavy for some stupid reason but I was waaaaay better at them then last week. Got a Pr of almost 50# today, and I was hoping for 10-15. I rated my top set a 9 but it was very close to an 8.5.

RDL: Bagged by this point. I loaded up my pr weight, did two easy sets with it , followed by a drop set. I cut the workout short here, did my abs and flew. It is my daughters Birthday so I had to pick up all of the pizzas and stuff.

-- Edited by JordanLinteris at 01:33, 2008-10-27

JordanLinteris · Senior Member

Last day of volume block 12 of 12

Reverse band bench: ?x3@9+ +/- 88%
365x3@7
405x3@8
425x3@9
430x3@9 Pr
435x3@10
405x3@8

Flat back Floor press:?x3@8-9 85%
315x3@8
325x3@8.5 Pr
335x3@9 Pr
315x2x3@8,8

3 Board rack lockouts: 4x5-8
315x5@7
370x5@9 Pr
370x5@8.5 Better Pr!
325x8@8 Pr for reps

3 sets of weighted WG pull-ups

Reverse band bench press: 405 felt overwhelming last time I used this weight and today it felt pretty light. I got an easy 8 with it. 430x3@9 was 10 pounds better than what i hoped for.

Floor press: My top set was 1 rep better than my 2 rep protocol a week ago, so good gain there.

3 board lockouts:
3 weeks ago i was struggling with 295 and Barely got 315x4. Went up to 370x5@8.5 today and really noticed the lockout difference when i was doing reverse band press. Another good day overall.

-- Edited by JordanLinteris at 22:11, 2008-10-27

JordanLinteris · Senior Member

Results of 3 week volume block using the estimated 1RM in the Reactive manual:

                                     Start                          Finish                         +/-
Beltess band squats        402.2                         435.29                     +34.09
Beltless dead on 45 plate 494.44                       577.77                      +83.33
Front squats                  294.11                        344.15                      +50.04
Raw bench                     372.22                        394.28                      +22.06
Med bench w/chains 68# 280.00                        302.85                     +22.85
DB shoulder press           147.05                        147.05                         0
Belted deadlift                 622.22                        654.05                     +31.83
Paused rack squat           450                             483.33                     +33.33
RDL                               547.29                        602.64                     +55.35
Flat back floor press        383.11                        394.11                     +11.00
3 board lockouts.            370.58                        490.06                   +119.4!

I am extremely pleased with the results. I hope the intensity phase offers some good gains as well.

Mike Tuchscherer · Guru

Wow! That's worth writing home about!

JordanLinteris · Senior Member

Intensity block-Day 1 of 12

Beltless squats: +200B 4-5x1@9-10 95-100%
365x1@8
385x1@8
405x1@9
425x1@10 Pr
405x1@9

Beltess dead on 45 pound plate: 4-5x1@9-10 95-100%
500x1@8.5
550x1@9.5
560x1@10 Pr
535x1@10

Highbar olympic squats 4x5-8
315x5@7
405x5@8 Pr
425x4@ 9.5
315x5@7

Abs- No time. Had to run and get my kids.

Squats: I was hoping for 385-390 today for 1. 425 (625 at the top) felt very heavy but it was a very deep, clean rep. I am going to use this protocol for the first week of this block so that I can fine tune my percentages. I notice that my 1RM is about 2.5% too low for me, especially for bench. I know from experience that when I can press 315x5, that means 370 full out for 1. The RTS says 393.75 which is absolutely impossible for me. I need to raise bench a full 5% to get accurate readings.

Beltess deads: Really happy with this. Last day of the volume block I got 520x2@9 so judging from my first reps speed, I was thinking 540 max. 560 went up smoothly. This was a lot closer to the RTS reading. Thinking I need to raise deads by 2%

Olympic squat: These just felt wierd. Havent squatted like this is weeks. Went well but i got pretty bagged pretty fast. 425 x 5 got the best of me.

Mike Tuchscherer · Guru

You're on the right track with the RPE stuff. You need to adjust the RPE chart so it's custom fit to you. It sounds like you have a good idea of how to do that.

JordanLinteris · Senior Member

Intensity block Day 2 of 12

Bench press: 5x1@9-10 95-100%
315x1@7
335x1@8
365x1@9
375x1@9.5 Pr
385x1@10 Pr

Medium grip press: +68C 5x1@9-10 95-100%
275x1@8
295x1@9
305x1@9 Pr
315x1@9.5 Pr

Dumbbell Shoulder press: 4x5-8
100's X 8@7.5 Pr for Rpe
110's X 5@8 Pr
115's X 5@10 Pr
100's X 8@8

Widegrip Pullups
BW x 10,10,10@8,8,8.

Pretty good day today. Bench was 15 pounds higher than I though I was going to get, Medium press was 10 pounds heavier and shoulders went waaaaay up this workout. First set I probably could have hit the 100 pound dumbbells for 13-15. Also got the 110's x 5 which i failed on finishing last time, and went up to the 115's.

JordanLinteris · Senior Member

Intensity block Day 3 of 12

Deadlift w/belt: 4-5x1@9-10 95-100%

500x1@7
585x0@10 Ummmm?? Read below...
585x1@9
615x1@9 Pr
635x0-Soooo close.

Paused below parellel rack squats: 4-5x1@9-10 95-100%
405x1@8
455x1@8.5 Pr!
475x1@9 Pr!
500x1@0 Pr!
520x1@10 Pr! Only a 65+ pound pr!??

RDL 4X5-8@9-10
475X5@9 Pr
455x5@8 Pr for RPE
435x5@8
415x8@9 Pr for reps

Abs: Standing side crunches with 80 pounds for 3 sets of 10 per side.

Deadlift: Today was just wierd. I normally get up at 8ish, but for some reason I was up at 5am and I figured I might as well go to the gym at 6 am train. Perhaps it wasnt a really good idea. Well actually for the most part it worked out well. I started doing my deadlifts and my mind was noooot in it. I pulled 500@7 and put 585 for what was supposed to be an easy single. I didnt even get it off of the floor. I was pissed so i started taking plates off to go home. I grabbed a drink of water and then got mad at the situation and put 585 back on. I lifted it but it was pretty tough, but hey it went. Then I went to 615 and ripped it. This IS NOT what I thought i would had, but it was a Pr nonetheless ao i guess I better take the little gain and run with it.

Squats: These were insane. After deadlifts I was ready to kill and I think that the bad deadlift show made up for itself in squats. I was hoping for 455-475x1 and surpassed the main lift I wanted by 65 pounds. Probably the craziest gain I have ever had at one time within a week in my life.

RDL: These were really good. Got another 20 pound Pr and got some good volume in.

Very happy with today but i still wanted to pull upwards of 650 which I am confident is there if I dont train in the early am.

JordanLinteris · Senior Member

Intensity block. Day 4 of 12.

Reverse band bench press:5x1@9-10 95-100%
405x1@8
435x1@8
455x1@9 Pr
470x1@10 Pr!
455x1@9.5

Flat back floor press: 4-5x1@9-10 95-100%
315x1@7
345x1@8.5
355x1@9 Pr
365x1@9.5 Pr
375x1@10 Pr- Not 1 more pound left in me.

3 board height rack lockouts:4x5-8
315x5@7
385x3@10 Missed 5 obviously...
365x7@10 Pr for reps
385x5@10 Pr! Got the 5!

Pullups with weight
45 pounds x 5
55 pounds x 4
BW x 10

Bench: Really good. Had a projected 1RM of 450 so to surpass that by 20 pounds was great. The 470 was a full 10. Not a pound left in me.

Floor press: Another Pr. Weight felt good and the press is getting better in this movement. No complaints.

3 board lockouts: I felt tired the time i got to these. I went right to 385 to get a PR but missed it. Just didnt have the gas so i tried lowering the weights and getting volume in, and I got a good groove going, so I loaded the Pr weight again and got it.

JordanLinteris · Senior Member

Intensity block
Day 5 of 12

Beltless squats: +200B 3x3@9-10
365x3@8.5
385x3@9
405x3@10 Pr

Beltless deadlifts off of 45 plate: 3x3@9-10
500x3@9
520x3@9.5 Pr
500x3@9.5

Olympic squat 4x5
405x5@8
425x5@9.5 Pr
405x5@9

Abd- Incline situps

Not much time to write anything. Got good Pr's on everything again so everything is moving exactly where it should be moving. If I can continue to make the exact gains I have made over the last 4 weeks continuously, I will be lifting what Mike lifts by the year 2040.

JordanLinteris · Senior Member

I used the 4-5x1 protocol for my first intensity week to get a good idea of where my 1RM currently is, and to program the percentages to my own lifts. Seems that with the exception of 2 lifts, my %'s all had to be raised a significant ammount.

                                     Start          Finish        ACTUAL         +/- %'s
Beltess band squats        402.2           435.29         425              +2.42%
Beltless dead on 45 plate 494.44          577.77         560              +3.03%
Front squats                  294.11          344.15       Unknown          ??
Raw bench                     372.22         394.28         385              +5.29%
Med bench w/chains 68# 280.00         302.85         315              -1.2%
DB shoulder press           147.05          147.05        Unknown         ??
Belted deadlift                 622.22        654.05         615               +3.0%
Paused rack squat           450             483.33         520               -6.1%
RDL                               547.29         602.64        Unknown        ??
Flat back floor press        383.11          394.11        375               +5%
3 board lockouts.            370.58          490.06        Unknown         ??

I used the new percentages and they all are very accurate with my current lifts. The percentages can only be used with 4 reps and under. Higher rep ranges makes my 1RM go from accurate, to out by 50+ pounds. I was going to try to figure out a percentage for the higher rep sets (5x5) but I just dont feel like it is as important.