Reactive Training Systems

JordanLinteris · Senior Member

RE: Jordan's training log.

JordanLinteris · Senior Member

Volume block
Day 11 of 12

Deadlifts: x3@9
405x3
500x3@7
Add loose suit. Just to show how loose it is, it took 20 seconds to have it on with the straps up.
500x1@7
585x3@8
640x3@9 Big Pr!
585x3@8

17" box squats: x3@9
315X328
365x3@8
385x3@8 Pr
405x3@8.5 Pr
365x3@8

3" Below knee rack pulls
500x5x4@8.5 COOOOKED.

Seated DB shrugs
145's x 25 one set is enough.

Prs on everything but rack pulls today. I went 1" lower that last week so I am in a really ackward, weak starting point. This will be my area I use from now on since it needs to most work. Deads were awesome. The warmup with 500 raw felt like 225. 640 was a strong set. Almost think i could have went to 655ish for a trip. Intensity cycle next week. Maybe I wil start with some single. I also ordered up a tight INZER FUSION so I hope that shows fast so i can experiment with it.

JordanLinteris · Senior Member

Volume Block
Day 12 of 12

Went in for 2 overtime shifts onthe weekend and the gym was closed both days when I got off so a full training session wasnt an option. Went home to train my lockout assistance and shoulders and used the Barbells I own to do some light sets just to stimulate. Better than nothing I guess.

Barbell skull crushers.
135# x10,10,10@8,8,9.5

Seated Barbell shoulder press
-No back assistance

135#x10,10,10@easy

Obviously not worth writing about. Skull crushers are waaay weaker than before since I never do them anymore. I am used to doing floor presses and lockouts for my assistance. Intensity block starts tommorow and I am going to put on my jumbo squat suit.

JordanLinteris · Senior Member

Intensity cycle 2
Day 1 of 12

Barbell squats: x1@8-10
225x3
315x3x2
405x1@7
Add wraps
495x1@8
550x1@9 Pr
565x1@9.5 Pr
495x1@8

Reverse band dead: x1@8-10
Band set lower from now on at 5'6. Very little assistance

405x1
495x1@7
550x1@7
585x1@8
655x1@8 RPE PR
700x1@10 PR!!! This was my goal in three weeks time.
585x1x2@8,8

Sumo squats: x5
315x5
405x5
425x5@9.5

Squats: Today I planned on finally going equipped but at the last second I changed my mind. I have been pounding out bandsquats and chain squats for weeks now and I was curious what my raw max was set at. I am very happy with 565. It is not a lot of weight, but compared to where I was even a month ago this is good.

Reverse band dead: I lowered the band to side delt height to really let me know what I can expect with my loose suit. 700 was heavy as ****. It wasnt ripped off of the ground so the band went dead on me right off the bat without giving me a good fast start to the lift.

Needed to do some different wide stance assistance excercises to 1) work muscles that dont get stimulated often, and 2) to improve flexibility so I am going to occasionally incoorperate sump squats and sump pulls in the upcoming weeks.

JordanLinteris · Senior Member

Intensity cycle
Day 2 of 12

First day back doing assistance excercises since hurting my chest so as expected, today was very pathetic.

2 board bench: x3@8-10
225x3
275x3
315x3
350x3@8
365x3@9
375x2@9 No spot so I bitched out on the triple.
345x3x2@8,9

Floor press-No arch with legs completely flat.
225x3
275x3
315x3@10 Ha, um yeah that is horrible.

Not much to write about. The month or so i took off of assistance has depleted all of the gains I made up to the point of injury. Hopefully it all comes back soon. Oh well, heavy pulls tommorow.

Jonathan Stewart · Senior Member

I wouldn't be to dissapointed with that floor press, no arch/leg drive really humbles even the best benchers...as well as the fact that you just did heavy 2 boards.

-- Edited by Jonathan Stewart at 05:38, 2008-12-20

JordanLinteris · Senior Member

Day 3 of 12
Intensity block

Deadlift: x1@9-10 Belt only.
405x1
495x1x2@7 Warm up
585x1@Easy 8
675x0@10. So freakin close. Read below
635x1@9
585x1@8

17" Boxsquats: x1@9-10
315x1
405x1
455x1@9 Pr
475x1@9 Good Pr!
500x1@10 Great Pr!
455x1@9

Overload squat walkouts with setup and 5 second hold.
405
495
585
675- Last time this was unbearable. Felt comfortable.
765- Getting heavy
800 x walkout and 5 second hold. Holy **** that is heavy.

Snatch grip deadlifts. Grip almost touching weights. WIIIIDE.
315X5
405X5@7
500X5@10 Toasted.

Deadlifts: I went in today and during warmups I didnt feel overly great on light pulls. 585 was a joke so i figured rather than doing sets in between, I would just go for mr good Pr at 675. It was so close but just not quite there. This is ok because the last time I had a bad day (missed 585 once and got 615@10 the same day) I came back the following week and got 640 or something like that up. I am very convinced that I can pull over 700 with just a belt, just gotta have the day spot on. In two weeks on my last intensity week I will lift without the suit again.

Boxsquats: Was grinding out 365 a few weeks back so 500 is an awesome gain in these. I give credit to my squat going up like 65 pounds recently to these since my hips were really weak coming off of the bench and now I am getting some pop from the dead stop. Doing these I sit, lift my legs like 1/2 off of the floor then put my legs down and start from scratch. Not just touch and go.

Snatch grip deads: Wo these were hard. Today was my first time trying these and I am going to use them for a while. Really worked the upper back hard. 500x5 was full out. Dont think I could have put an ounce onto that set.

JordanLinteris · Senior Member

Intensity block
Day 4 of 12

Watched Mikes tutorial on solo shirt work. I would have to say that the biggest piece of advice that i used out of it was his setup, and lift off tecniques. Shirt was so loose that I just pulled it on so that part of the tutorial isnt coming into effect. First time benching equipped a week ago I could barely touch 440,and could barely press it I was so out of groove. With a proper setup today I was almost able to touch 25 pounds UNDER my max and the weight stayed in groove and was comfortable. About a month more of using this shirt and learning how to press and I will order up a tight fitting version.

Equipped bench x1-2@9-10
225x3
275x3
315x3@7
Add Loose f6
315x1
365x1 Almost touched. 1/2" off
405x1@8 Touched and paused.
425x1@9
440x1@9 Pr
450x1@9.5 Pr
405x2x2@9,9 All reps touched and paused.

Extremely Wide grip 1 board bench.
225x3@7
275x3@7
315x3@8
345x3@9

WG Pullups
BW x 15

Unassited 1 arm rows
145# DB x 15

Bench: Completely different fom today with completely different results. Definately 100% better than last time. Weights are still to be expected wearing a t-shirt fitting bench shirt, but that will change over time. I am not wearing a tight shirt until I have better tricep power than I do now.

Gotta change my routine this week because I work on X-MAS EVE, X-MAS, BOXING DAY, NEW YEARS EVE AND NEW YEARS. I have to cram a lot of my workouts into the next few days in order to make it possible to train, otherwise the gym will be closed. I hate travelling for 2 hours in a day, working 12 and then training. After 14-15 hours of work in a day and the workouts normally suck ass.

JordanLinteris · Senior Member

Day 5 of 12
Intensity block

Belted squat: x2
225x2
315x2
405x2@7
495x2@ Easy 8
555x1@9 Ha yeah well this sucked. This was my Pr for the squat and the first rep was easy. Second rep I lost balance at the bottom and was screwed coming out of the hole. I had to let the bar roll down my back onto the safety rack. Going to have a pretty deadly bruise. Oh well. I hope it looked good.

Reverse band deadlift: x2 @9-10
Lowered the bands to 5'7. Very very little assistance now. Pr to date on these- 655x2, 700x1 from a few weeks back and these Pr's were with the bands set a full inch higher.

315x2
405x2
Add belt
495x2@7
585x2@7-8 Pr for RPE
675X3@9.5 Awesome Pr!! Only needed 2 reps but the set was going to good to stop. 20# and 1 rep Pr.
725x1@10 Huge PR. This is the deadlift day I was looking for on my ME day the other day. I for sure could have pulled close to, if not 690-700 belt only today. I have to stop saying I can pull 700 and just do it already.

Basically the deads made up for the squats.

-- Edited by JordanLinteris at 05:09, 2008-12-24

JordanLinteris · Senior Member

I am supposed to be training today but I came down with the flu/strepthroat. No training for the rest of the week.

Tony Parrella · Senior Member

nice lifting bro, feel better

JordanLinteris · Senior Member

Thanks man!

JordanLinteris · Senior Member

Just getting off of one of the worst sicknesses I have ever had. Lost 8 pounds and I went for 4 days with only eating one meal. Anyways I got my ass out to the gym today. My energy levels were extremely low and I am congested. Getting better by the day though. I am supposed to be on my last leg of my intensity block but I am going to convert this into a volume type RPE week. It would be pretty silly to attempt max effort lifts this week. I am going to focus on better first.

Squats: x3@8-9
225x3
315x3
405x3
500x3@9 Hard to get a deep breath.
405x3@7

Reverse band deadlifts
Bands at 5'7. Very little help.

405x3
495x3@7
585x3@7.5
655x1@8 Mentally could not finish this set. Drained. Oh well atleast I got some muscle stimulation in today. Weak as ****, but it was something.

JordanLinteris · Senior Member

Intensity block
Day 10 of 12

Floor press: x1-3@8-10 Flat back with legs down.

225x3
275x3@7
315x3@8
325x3@8.5
335x2@8.5
350x1@8.5 Paused
360x1@9.5 Paused

Elbows out extensions

68x17 warm up
108x10@7-8
128x10@8
138x10@8.5
158x5@9 Weak triceps.

Pullups
BW X 12

Decent day today. After getting over being sick this was pretty good. I am still down some weight, and this is only my second workout back in around 12 days. For the next week or two I am going to do a lot of extra tricep work to try to get everything back to par. My tri's felt small and soft compared to normal so i am going to abuse them for a while. Deadlifts and box squats tommorow.

JordanLinteris · Senior Member

Intensity block
Day 11 of 12

Deadlifts: x1@9-10
225x3
315x3
405x1
500x1@7
585x1@ Easy 8
635x1@8
680x1@9.25 Pr!
705x0@10 Sooooo close!

Low box squat: x1@9-10
315x3
405x1@7.5
455x1@8
480x1@9
505x1@9.25 5#Pr!
525x1@9.75 25#Pr! Still had some left in the tank.

Barbell rows.
225x5
315x5
345x5

Apex bicep machine.
Stack x 12,7,5

Really happy with today. I was planning on having a week, crappy day since I have been sick for so long, but I got Pr's across the board today. The 680 dead miiiiight have been good for a double, but I put it at 9.25 so that my numbers dont get ahead of where they should be. Boxsquats went awesome too. 500 was a grinder last time, and 525 had some good power on it. I did a few sets of biceps just to make sure that I keep my arms atleast 3" bigger than Bennetts.