Reactive Training Systems

deanredzic · Veteran Member

Dean's Training Log

deanredzic · Veteran Member

Week 1 Tuesday

18/11/2008

Bench + doubled light band + 45kg of chain
30x4 @8
40x4 @9
37.5 x4 @8 (-3%)
37.5 x4 @9
Time = 13m

3ct ISO MIO Bench
70 x4 @8
80 x4 @8
90 x4 @9
87.5 x4 @8 (-3%)
87.5 x4 @9
Time =17m

Pushdown
75 x12 @8
80 x12 @8
80 x12 @8
90 x12 @9
85 x12 @9 (-3%)
Time= 8m

This was my first session back to full training.
I have had respiratory infections which have required antibiotic treatments...then discovering I was allergic to the particular antibiotic.
The break has now given path to a competition on the 15th of Feb.

The Bench with light bands and chain was a whole lot of lockout! I haven't used that much top end stuff before, and we have decided to drop back to just the bands. We dont want to lose any bottom end strength. I hit the wall early in this lift....as I had no idea of what to expect. If I had known, I would have chosen different steps

3ct ISO MIO was great as well. My pause was at about 2-3 inches off my chest. This was the first time doing these. I think these will be of great benefit to me. My shoulders appear to be a w point and this made me quite fatigued in this area.

My triceps were destroyed by the time I got to pushdowns.

This seemed like a very short workout, but I feel like a lot was achieved I struggled all this week to select weights.

-- Edited by deanredzic at 03:30, 2008-11-25

deanredzic · Veteran Member

Week 1 Thursday

20/11/2008

Squat + 45kg chain
140 x4 @8
160 x4 @8
170 x4 @9
165 x4 @9 (-3%)
Time =15m

Reverse Band Deadlift (average band)
180 x4 @8
200 x4 @8
220 x4 @9
217.5 x4 @9 (-3%)
Time =16

Lunges
60 x8 @8
65 x8 @8
70 x8 @9
67.5 x8 @9
Time =8m

Another session of "feeling it out" weight wise.
Squats went well. I was having lower back fatigue issues due to tight hamstrings a few months back...but that seems to have resolved.
The squats were done with just a belt, I would normally have worn knee wraps, but I will be training without them.

Again the fatigue crept up pretty quick, but it had been a couple weeks since I had lifted this heavy. Depth was great! Super deep.

Reverse band deadlift took about 60kgs to touch the ground. These felt good, I still have a weakness in the lockout, and the bands are great for that. The tension terminated just under knee height. Slight grip issues, but the more I hold onto barbells I should be fine.

Lunges!!!! What can I say. This was my first time, and I dont feel like I reached my full potential, purely because of stability issues. I was lucky I didnt kill myself doing these!
Again another short session???

-- Edited by deanredzic at 04:06, 2008-11-25

deanredzic · Veteran Member

Week 1
Friday 21/11/2008

Raw bench
90 x4 @8
95 x4 @8
100 x4 @9
97.5 x4 @8 (-3%)
97.5 x4 @8
Time =14m

Shirt Bench (fury size 50) + 45kg chain
90 x4 @8
95 x4 @8
100 x4 @9
97.5 x4 @9
Time =12m

DB Arnold Press
15 x8 @8
17.5 x8 @8
20 x8 @9
17.5 x8 @9
Time =11

Bench work Is really different at the moment. By this session I had done 2 GPP sessions with scap and rotator cuff work. The biggest Key is the stretching of the internal and external rotators.

After doing these sessions, my shoulder girdle feels so different, with there a big difference between each side.
My left shoulder doesnt appear to work as well as my right. But after the stretching, I can feel a major difference in the function of it. Almost like it was being inhibited, and I couldnt activate it.
I expect over the months, my bench will shoot up because of this.
Its really exciting

The shirt bench went well, with a project 1rm of 125 + 45kg of chain...which if I cant get that (170kgs with a Katana, I will be really happy). I would love to get over 180 in feb

The DB arnold press again felt great because of the shoulder.

-- Edited by deanredzic at 04:14, 2008-11-25

deanredzic · Veteran Member

Week 1
Sunday 23/11/2008

Deadlift w/belt
160 x4 @8
170 x4 @8
180 x4 @9
175 x4 @8 (-3%)
175 x4 @9
Time =20m

Squat + blue band
140 x4 @8
155 x4 @8
160 x4 @9
155 x4 @9(-3%)
Time =21m

Reverse Hyper
50 x12 @8
60 x12 @8
70 x12 @9
67.5 x12 @9(-3%)
Time =11m

Deadlifts were a bit of a mess up, I should have gone to 185 at least. It was still a 9 at 180...but I dont think 185 would have been that much harder with enough rest.

Squat with blue band was deceptive. The warm up sets were nothing and the band didnt feel like it was providing that much resistance...but the work sets seemed to have doubled the resistance out of nowhere, must have been the combo of bar weight and band weight that got me.

Reverse hypers were done using my homemade machine. They are great, I love the flexability element to it. My lowerback and glutes were toast after these.

Bit of a longer session...but I needed it. Sets of 4 with deadlifts kills me

-- Edited by deanredzic at 05:26, 2008-11-25

deanredzic · Veteran Member

Week 2

Tuesday 25/11/2008

Bench + Dbl Light band
60 x3 @8
70 x3 @8
75 x3 @9
72.5 x3 @9 (-5%)
Time =12m

1 Board Press
80 x4 @8
90 x4 @8
105 x4 @9
100 x4 @8 (-5%)
100 x4 @8
100 x4 @9
Time =16m

Elbows Out extension
15 x15 @8
16 x15 @8
15 x15 @8
15 x15 @9
Time =8m

I had a 5% drop off today, but even still, the double light band bench fatigued me so quick.I got more weight on the bar today which felt better at the bottom. But still Locking out a doubled light band is crazy for me.

for the 1 board press, I used a piece of would about 1.5 inches thick.

These felt really good. It was good to go over 100kgs in something!

When I dropped the 5% I felt I could have kept going and going...I dont know if thats a bad thing or not. But I reached a 9 in 3 sets.

Reading the description on elitefts about the elbows out extension made me feel a bit better!
Looking in the mirror now I can still see the the head of the tricep closest to the elbow still pumped up!

I am really missing this area muscle mass wise...so it feels good to be working it.

-- Edited by deanredzic at 10:37, 2008-11-25

deanredzic · Veteran Member

I should Also mention.

Week 1
GPP

Scap pushups 3 x20
Side lying external rotation 3 x 10
Infraspinatus Activation
Rotator cuff stretching

This was 2 times last week.

I also had 3, 30min stretching sessions, mainly focused on hip flexors, hamstrings, glutes, pecs. All done with a stretching band

Cardio was only about 30mins in total!!!

deanredzic · Veteran Member

Week 2 Thursday

27/11/2008

Squat + 45kg chain
150 x3 @8
160 x3 @8
185 x3 @9
175 x3 @9 (-5%)
Time =16m

Deadlift off plate +45kg chain (green olympic on top of matt)
120 x4 @8
130 x4 @8
140 x4 @9
132.5 x4 @9 (-5%)
Time =21

Front Squat
60 x10 @8
80 x10 @9
75 x10 @9
Time =8m

Squats felt a bit better. A higher estimated 1RM than last week. I am getting back to my old strength levels.

DL off plates were great, hugest pump in my glutes and lowerback. I think these will help my weak start off the floor.
The chain smashed my lockout...I was hoping for more, but the lockouts were hard.
Spent my time on these

Front squats Smashed me. I didnt feel it so much in my legs....more in my wrists and fingers. I tried different hand positions...but they all sucked. I also tried straps ala brad gillingham...didnt work with the straps I have. Dont know how much these will help...I might have to try something different next time round.

-- Edited by deanredzic at 07:22, 2008-11-29

-- Edited by deanredzic at 07:39, 2008-11-29

deanredzic · Veteran Member

Week 2
Friday 28/11/2008

Raw bench
90 x3 @8
100 x3 @8
110 x3 @9
105 x3 @9 (-5%)
Time =12m

3 Board Bench
100 x4 @8
110 x4 @8
125 x4 @9
120 x4 @9 (-5%)
Time =14m

Incline (thumb from smooth)
50 x10 @8
50 x10 @8
60 x10 @9
55 x10 @9
Time =10m

Raw bench was good. Shoulder feels great...still feels weird benching with two rotator cuffs! Up on last weeks estimated 1RM

3 Board bench was good as well.
My last recorded best was 140kgs for 1. The estimated 1rm from today was over 155kgs. So thats was a confidence booster.

Incline was good...10 reps was a massive burn!
The setup was ghetto, I had to use my rack and prop up the bench on bars etc (pin 6...so I can remember) but it worked really well.
Hit my shoulders and triceps really hard...I lack a lot of mass in the area...so its good

-- Edited by deanredzic at 07:37, 2008-11-29

deanredzic · Veteran Member

Week 2
Sunday 30/11/2008

Deadlift w/belt
160 x3 @8
180 x3 @8
200 x3 @9
190 x3 @8 (-5%)
Time =20m

Squat
160 x4 @8
170 x4 @8
180 x4 @9
170 x4 @8(-5%)
170 x4 @9
Time =20m

Good Morning
60 x15 @8
80 x15 @9
75 x15 @9(-5%)
Time =12m

Deadlifts were great, yet again increasing on my estimated 1rm...getting closer to my previous strength....so close!

Squats were good, but should have tried 185 or 190 instead of 180. They were nice and deep, and I was able to get 2 sets in after the initial fatigue stop.
I am used to wearing wraps...so these squats are a bit lower than my regular 1RM but I was happy anyways!

Good mornings were crazy, 15 reps. I think Mike is trying to kill me. It fried my glutes and lowerback in a really good way. I had a medium stance...somewhere inbetween my deadlift and squat stance.

Deb said I looked a bit wonky on the GMs, so I might have to video it.
I have a really tight left hip, I think it is throwing everthing out.

deanredzic · Veteran Member

Week 3

Tuesday 2/12/2008

Bench + Dbl Light band
60 x2 @8
70 x2 @8
80 x2 @9
75 x2 @8 (-7%)
75 x2 @8
75 x2 @9
Time =16m

Bench (pinky on ring) + chain
70 x4 @8
80 x4 @8
85 x4 @9
80 x4 @8 (-7%)
80 x4 @9
Time =20m

3 Board (index on smooth) + chain
50 x10 @8
60 x10 @9
55 x10 @8
55 x10 @9
Time =12

Getting a better technique on the double light bands. It is teaching to use more leg drive...which I normally have none.

Pinky on the ring is really wide for me. I felt it quite a lot in my pecs..which normally dont get much of a workout. I think they will help with the bottom end alot. Locking out that much chain with such a wide grip was pretty hard.

3 board for 10 reps killed me. as I have said before, I need more mass in the triceps, so this is perfect

-- Edited by deanredzic at 03:40, 2008-12-07

deanredzic · Veteran Member

Week 3 Thursday

4/12/2008

Squat + 45kg chain
160 x2 @8
180 x2 @8
200 x2 @9
185 x2 @8 (-7%)
185 x2 @9
Time =15m

Mid Shin Rack pull
180 x4 @8
200 x4 @8
210 x4 @9
195 x4 @8 (-7%)
195 x4 @9
Time =20

Peterson step up
60 x8 @8
100 x8 @8
100 x8 @9
95 x8 @8
95 x8 @9
Time =10m

Squats were good, not the greatest depth on the 200s. Not IPF but 90 degrees. Dont normally go this heavy without wraps, but it feels rewarding.
I had a foward lean on the last set...which was a bit harsh on my back. But its is okay now.

Rack pulls felt really good, it is the first workout that I have felt a better workout of the posterior chain. Maybe my hip flexors are finally loosening up

Peterson step ups where good, my VMO has been falling behind as of late. I used to have trouble with it in the past, so it was a good reminder

-- Edited by deanredzic at 03:25, 2008-12-07

deanredzic · Veteran Member

Week 3
Friday 5/12/2008

Raw bench
95 x2 @8
100 x2 @8
120 x2 @9
112.5 x2 @8
110 x2 @9 (-7%)
Time =13m

Reverse band (green) bench +chain
100 x4 @8
105 x4 @8
110 x4 @9
102.5 x4 @8 (-7%)
102.5 x4 @9
Time =20m

Standing Military
50 x8 @8
55 x8 @8
60 x8 @9
55 x8 @9
Time =12m

Raw bench was a bit rough today. I think I am starting to gain heaps on my lockout....but not so much on my bottom end. It was a true 9...but it was hard. I had no speed off the chest.
Maybe I should have had longer rests?
I am still having to get used to benching with 2 rotator cuffs. The left is sooooo far behind still, but it is progressing

The reverse band with chain was good, I like this exercise a lot. The chains made it quite hard, but rewarding.

Military...i am so weak in the shoulders. This was hard! I need more work there...much more.

-- Edited by deanredzic at 03:42, 2008-12-07

Mike Tuchscherer · Guru

A bit longer rests wouldn't hurt. Also, things look fine to me. Keep up the good work. The raw stuff will come along as well.

deanredzic · Veteran Member

Week 3
Sunday 7/12/2008

Deadlift w/belt
180 x2 @8
200 x2 @8
220 x2 @9
205 x2 @8 (-7%)
205 x1 @9
Time =22m

Box Squat + chain
120 x4 @8
140 x4 @8
150 x4 @9
140 x4 @8(-7%)
140 x4 @9
Time =19m

Reverse Hyper
60 x10 @8
70 x10 @8
70 x10 @9
70 x10 @9
Time =12m

Deadlifts felt pretty good, until I got to the second fatigue set...I just died so quick. Aparently this is normal.
My grip has been good this session. I have just been holding onto deadlifts for as long as I can at the end of each set

Box squat +chain was good. I guess it was pretty solid, last time I maxed on these I got 200kgs...but with no chain. SO I guess I am much stronger now.

I made some modifications to my reverse hyper (strap length) The exercises seems so much harder...but it hit my posterior chain so much harder and I fatigued much quicker. It felt great though

-- Edited by deanredzic at 08:31, 2008-12-11