Reactive Training Systems

deanredzic · Veteran Member

Dean's Training Log

deanredzic · Veteran Member

Week 7

Tuesday 30/12/2008

Shirt Bench (loose fury)
120 x4 @8
130 x4 @8
135 x4 @9
125 x4 @8 (-7%)
125 x4 @9
Time =20m

1 Board Press
85 x4 @8
95 x4 @8
112.5 x4 @9
105 x4 @9 (-7%)
Time =17m

Elbows out extensions
17.5 x12 @8
20 x12 @8
20 x12 @9
17.5x12 @9
Time =8m

Nothing to report, just PBs all round. Had a better time in the shirt this week. Even though it was a looser shirt, I still had great results

-- Edited by deanredzic at 11:35, 2009-01-01

deanredzic · Veteran Member

Week 7 Thursday

1/1/2009

Suit Squat (superior)
220 x4 @8
230 x4 @8
245 x4 @9
227.5 x4 @8 (-7%)
227.5 x4 @9
Time =24m

3ct ISO MIO Deadlift
140 x4 @8
150 x4 @9
165 x4 @9
152.5 x4 @9 (-7%)
Time =18

Split squats
110 x8 @8
110 x8 @9
100 x8 @8
100 x8 @9
Time =12m

Went okay on the suit squats. Depth was 50/50 about parallel...I just think I need 260+ to get massive depth now! I should wear my suit slippers and see if it sits higher and I can hit depth easier. The shorter straps make a big difference.

PS New years day....a bit crook

No wraps were used, just the suit

-- Edited by deanredzic at 11:44, 2009-01-01

deanredzic · Veteran Member

Week 7
Friday 2/1/2008

Competition Bench
80 x4 @8
90 x4 @8
107.5 x4 @9
100 x4 @8 (-7%)
100 x4 @9
Time =19m

Floor Press + chain
70 x4 @8
80 x4 @8
97.5 x4 @9
90 x4 @9
Time =18m

Incline (pinky on the rings)
60 x8 @8
75 x8 @9
70 x8 @8
70 x8 @9

Time =12

Solid day benching, I felt really balanced today. I locked out very straight, normally my right side locks out first...but it was even today!

-- Edited by deanredzic at 06:18, 2009-01-04

deanredzic · Veteran Member

Week 7
Sunday 4/1/2008

Deadlift w/belt
170 x4 @8
190 x4 @8
205 x4 @9
190 x4 @9 (-7%)
Time =21m

Squat
150 x4 @8
170 x4 @8
187.5 x4 @9
175 x4 @8(-7%)
175 x4 @9
Time =21m

Goodmorning
90 x8 @8
100x8 @9
92.5 x8 @8
92.5 x8 @9
Time =15m

got really gassed on the deadlift quick. I didnt get many in after the intital fatigue...oh well. It was good to hit the numbers I did.

Squats went really well. Just a belt, nothing else (shorts, shoes and a tshirt!) The depth was great.
I did have a bit off a off moment just before starting the fatigue sets, I dont know how to explain it...but I talked my self out of doing it. I got my head right and came back to do two sets.

-- Edited by deanredzic at 06:23, 2009-01-04

deanredzic · Veteran Member

Week 8

Tuesday 6/1/2009

Shirt Bench (loose fury)
120 x3 @8
130 x3 @8
145 x3 @9
137.5 x2 @9 (-5%)
Time =19m

Bench (pinky on the ring) + chain
75 x3 @8
80 x3 @8
97.5 x3 @9
92.5 x3 @8 (-5%)
92.5 x 3 @9
Time =19m

3 Board (index on smooth) + chain
60 x8 @8
70 x8 @8
80 x8 @9
75 x8 @9
Time =8m

I think the shirt is getting reallllllllllllllly loose! By the end of the 3 @9, the shirt felt like it wasnt on! I only got 2 reps in on the next set, before calling it a day.

-- Edited by deanredzic at 00:29, 2009-01-10

deanredzic · Veteran Member

Week 8 Thursday

8/1/2009

Suit Squat (superior)
230 x3 @8
240 x3 @8
262.5 x3 @9
250 x3 @9 (-5%)
Time =26m

Reverse band DL
220 x3 @8
230 x3 @8
240 x3 @9
227.5 x3 @8 (-8%)
227.5 x3 @9
Time =21

Lunges
90 x6 @8
100 x6 @8
100 x6 @9
95 x6 @9
Time =14m

Nice depth on the squats. I tried spreading my knees at the bottom which has help quite a lot!

-- Edited by deanredzic at 00:31, 2009-01-10

deanredzic · Veteran Member

Week 8
Friday 9/1/2008

Competition Bench
90 x3 @8
100 x3 @8
115 x3 @9
110 x3 @9 (-5%)
Time =18m

Bench +double light band
60 x3 @8
70 x3 @8
75 x3 @9
70 x3 @9
Time =19m

DB arnold press
17.5 x8 @8
20 x8 @8
25 x8 @9
20 x8 @8
20 x6 @9
Time =16m

It was good to solidify the 135 ~1RM this week, which means I am making progress.

The Band bench however nailed me. I dont know if it was just having 1 exercise before them (they used to be first) but I got hit hard and regressed, Hitting a lower weight than expected.

-- Edited by deanredzic at 00:26, 2009-01-10

deanredzic · Veteran Member

Sunday week 8

Sunday 11/1/2008

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

Box Squat + chain
150 x3 @8
160 x3 @8
170 x3 @9
160 x3 @9(-5%)
Time =18m

Reverse Hypers
80 x8 @8
80 x8 @8
80 x8 @9
80 x8 @9
Time =16m

-- Edited by deanredzic at 00:13, 2009-01-27

deanredzic · Veteran Member

Week 9

Tuesday 13/1/2009

Shirt Bench (Katana)
140 x2 @8
150 x2 @8
160 x2 @9
150 x2 @8 (-7%)
150 x2 @9
Time =23m

3ct ISO MIO Bench
100 x2 @8
115 x2 @9
105 x2 @8 (-7%)
105 x 2 @9
Time =19m

JM Press
55 x8 @8
60 x8 @8
67.5 x8 @9
62.5 x8 @8
62.5 x8 @9
Time =18m

-- Edited by deanredzic at 10:15, 2009-01-17

deanredzic · Veteran Member

Week 9 Thursday

15/1/2009

Suit Squat (Metal)
260 x2 @8
270 x2 @8
287.5 x2 @9
267.5 x2 @9 (-7%)
Time =25m

DL off plate + chain
140 x2 @8
160 x2 @8
175 x2 @9
162.5 x2 @9 (-7%)
Time =19

Front squat
100 x5 @8
110 x5 @9
102.5 x5 @8
102.5 x5 @9
Time =19m

Metal squat suit is starting to bother me! since taking the straps up...it has changed to suit in a bad way. I missed depth on all reps.

So hot and tired today...I lost 3kgs of bodyweight in training!

-- Edited by deanredzic at 10:21, 2009-01-17

deanredzic · Veteran Member

Week 9
Friday 17/1/2008

Competition Bench
100 x2 @8
110 x2 @8
122.5 x2 @9
112.5x 2 @8 (-7%)
112.5 x2 @9
Time =19m

3Board Bench
120 x2 @8
130 x2 @8
142.5 x2 @9
132.5 x2 @9
Time =19m

Incline (thumb from smooth)
70 x8 @8
85 x8 @9
80 x8 @8
80x8 @9
Time =15m

The comp bench was awesome. the strength is starting to pick up in the bench press, which is awesome.

However, when I got to the 3 Board...I was gassed. It has been a massive week at work, and I am getting drained really quick

-- Edited by deanredzic at 10:25, 2009-01-17

deanredzic · Veteran Member

Week 9
Sunday 18/1/2008

Suit Deadlift
200 x2 @8
220 x2 @8
235 x2 @9
220 x2 @8 (-7%)
220 x2 @9
Time =20m

Squat + Blue band
180 x2 @8
190 x2 @8
205 x2 @9
190 x2 @9(-7%)
Time =17m

SLDL
120 x8 @8
135 x9 @9
125 x8 @8
125 x9 @9
Time =18m

First session In a deadlift suit. Got bitten bad!!!!! Work the Titan deadlifter in a size 46. Was hard work to get to the bar, once I got there it wasnt too bad.

This was also the first session deadlifting from a normal height. My plates at home are a little bit smaller than competition plates. Everything just flew up!

-- Edited by deanredzic at 00:09, 2009-01-27

deanredzic · Veteran Member

Week 10

Tuesday 20/1/2009

Shirt Bench (Tight fury)
120 x3 @8
130 x3 @8
147.5 x3 @9
142.5 x3 @9 (-3%)
Time =20m

1 board press
100 x3 @8
110 x3 @8
122.5 x3 @9
117.5 x 3 @9 (-7%)
Time =18m

Elbows Out extensions
20 x8 @8
25 x8 @9
20 x8 @8
20 x8 @9
Time =9m

Elbows out extensions...I know I wasnt supposed to use percentages...but I didnt feel like the form was great on the 25s, so I moved to 20s.

There is a MASSIVE difference between the Katana and the fury!!!

-- Edited by deanredzic at 00:29, 2009-01-27

deanredzic · Veteran Member

Week 10 Thursday

22/1/2009

Suit Squat (Metal)
250 x3 @8
260 x3 @8
275 x3 @9
265 x3 @9 (-3%)
Time =25m

Mid shin Rack pull
210 x3 @8
220 x3 @8
235 x3 @9
227.5 x1 @9 (-3%)
Time =19

Peterson Step up
100 x8 @8
122.5 x8 @8
122.5 x8 @9
120 x8 @9
Time =12m

Squats went MUCH better. The metal suit is starting to feel really good.
Its turned around from being a crap suit...to a good suit

Midshin rack pulls....I got gassed so quick it wasnt funny. Still crazy at work this week. It is getting back to normal next week...plus I took a day off after the public holiday.

-- Edited by deanredzic at 00:34, 2009-01-27