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TRON


Senior Member

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Posts: 357
Date:
TRON's training log
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Hi There
First time Posting here and first Workout of Reactive Training.

Fealt a bit gross today as I am just getting over a Gastro Bug.
I have not been training very much for the last two weeks. Time to dig in and put on the foil.

Accumulation Block
Week 1...Session 1

Reverse Band Squat (doubled mini) - no belt
- x4 \ 3% \ 8-9 rpe
- have never performed this exercise before so I am establishing a baseline
460 x4 @8
480 x4 @8.5
490 x4 @9
465 x4 @9 (this is my 3% Weight)
Time: 15 Min

3ct Pause Bench - middle finger on ring
- x4 \ 3% \ 8-9 rpe
- have never performed this exercise before so I am establishing a baseline
- I made the mistake of overestimating my strength on 3 second pause bench and ended up working too heavy and screwing up my RPE#'s
-  I should have went by feal to work to my rpe's instead of trying to estimate my max. I figure I have overestimated my max by about 20 lbs
280 x4 @8
290 x4 @10 (should have used a weight to make this an 8 or 9)
275 x4 @ 10 (should have used a weight to make this an 8 or 9)
265 x4 @ 10 (I believe this should really have been my 3% weight if I had initially estimated properly)
Time: 17 Min

RDL - no belt, used straps
- x8 \ 3% \ 8-9 rpe
- I found this was some nice smooth and healthy work for lower back
- Worked the whole time at my 3% weight
365 x8 @8 (this is my 3% Weight)
365 x8 @8 (this is my 3% Weight)
365 x8 @9 (this is my 3% Weight)
Time: 11 Min

Total Training time:88 Min




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TRON


Senior Member

Status: Offline
Posts: 357
Date:
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Accumulation Block
Week 1...Session 2
GPP

External Rotation:
Shoulder Horn 10 lbs 3 sets x12
Shoulder Girdle stretching

Spinal Traction:
Front Bridges on SWISS Ball 60 seconds
Rear Bridges on SWISS Ball 60 seconds

Landmines:
Olympic Bar 3 sets x12

Rows:
Dumbell Rows to Upper Chest 60 lbs 2 sets x12

Barbell Circuit:
10 Minutes total, working up to heartrate of 130 bpm
3 rounds of circuit with 1 minute rest in between each round
50 lb barbell used for whole circuit

Circuit of...
bent over rows x8
upright rows x8
military press x8
good mornings x8
scissor squats x8
Squat + behind neck press x8
RDL's x8

Static Stretching:
Roughly 20-30 min static stretching

Contrast Methods:
20 min whirlpool tub @ 104->111
Cold shower

Total Training time (not including bathing):68 Min

__________________
TRON


Senior Member

Status: Offline
Posts: 357
Date:
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Accumulation Block
Week 1...Session 3
Wednesday December 10 2008
Paused Reverse Band Bench - Green
- x4 \ 3% \ 8-9 rpe
- have never performed this exercise before so I am establishing a baseline
365 x4 @8
385 x4 @8
405 x4 @9
395 x4 @9 (this is my 3% Weight)
Time: 15 Min

Deadlift With Belt
- x4 \ 3% \ 8-9 rpe- I am recovering from an L5 injury and today happened to not be a great day
- Lower back was very stiff today.- Perhaps I was also stiff as to not being in good enough condition to have recovered from stiff legged Deadlifts 2 days ago. In time this will obviously change.- Next time I am going to work for more volume sticking to my 3% weight. Hopefully I will be a little healthier and better conditioned.
540 x4 @9
525 x4 @10 (this is my 3% Weight)
Time: 8 Min

J.M. Press
- x6 \ 3% \ 8-9 rpe
- have never performed this exercise before so I am establishing a baseline
135 x6 @8
185 x6 @8
225 x6 @9
220 x6 @8
220 x6 @10
Time: 16 Min

Total Training time: 98 Min

-- Edited by TRON at 19:34, 2008-12-15

__________________
TRON


Senior Member

Status: Offline
Posts: 357
Date:
Permalink   

Accumulation Block
Week 1...Session 4
GPP

Thursday December 11 2008
External Rotation:
Shoulder Horn 10 lbs 3 sets x12

Mini Band Pushdowns:
Kind of ganked my right elbow a bit the other day doing JM presses, so doing this to rehab.
1x50

Spinal Traction:
Front Bridges on SWISS Ball 60 seconds
Rear Bridges on SWISS Ball 60 seconds

Landmines:
Olympic Bar 3 sets x12

Rows:
Dumbell Rows to Upper Chest 60 lbs 2 sets x12

Barbell Circuit:
10 Minutes total, working up to heartrate of 130 bpm
3 rounds of circuit with 1 minute rest in between each round
50 lb barbell used for whole circuit

Circuit of...
bent over rows x8
upright rows x8
military press x8
good mornings x8
scissor squats x8
Squat + behind neck press x8
RDL's x8

Static Stretching:
Roughly 20-30 min static stretching

Contrast Methods:
Hot and cold Showers


Total Training time (not including bathing):69 Min

__________________
TRON


Senior Member

Status: Offline
Posts: 357
Date:
Permalink   

Accumulation Block
Week 1...Session 5

3ct Pause Squat No Belt
- x4 \ 3% \ 8-9 rpe
- have never performed this exercise before so I am establishing a baseline
350 x4 @8
365 x4 @9
355 x4 @8 (3%)
355 x4 @9 (3%)
Time: 15 Min

J.M. Press
- x6 \ 3% \ 8-9 rpe
- 2nd time around doing these and I am definitely improving
- altered my technique slightly and eliminated all elbow pain.
135 x6
185 x6 @8
235 x6 @8.5
240 x6 @9 (this is a pb)
235 x6 @10 (3%)
Time: 15 Min 

Zercher Squat No Belt
- x6 \ 3% \ 8-9 rpe
- have never performed this exercise before so I am establishing a baseline
- I think I will improve quickly on these
225 x6
315 x6 @9
305 x6 @8 (3%)
305 x6 @9 (3%)
Time: 15 Min

Total Training time: 73 Min

__________________
TRON


Senior Member

Status: Offline
Posts: 357
Date:
Permalink   

Accumulation Block
Week 2 Session 1
Monday December 15

Squat against + Green + Purple - no belt
- x3 \ 5% \ 8-9 rpe
- have never performed this exercise before so I am establishing a baseline
- Approximately 200 lbs of band tension at top
- Lower back injury a bit stiff upon completion but that was expected
365 x3 @8
385 x3 @8
405 x3 @9
385 x3 @8.5 (-5%)
385 x3 @9 (-5%)
Time: 23 Min

3ct Pause Bench - middle finger on ring- x3 \ 5% \ 8-9 rpe

- I find it very hard to gauge myself on 3-second pause bench right now.
- First reps are very explosive then I fatigue towards end
275 x3 @8
290 x3 @9
275 x3 @8.5 (-5%)
275 x3 @8.5 (-5%)
275 x3 @9 (-5%)
Time: 15 Min

RDL - no belt, used straps
- x10 \ 5% \ 8-9 rpe (62-64%)
- Really getting a pump doing these
- Lower back injury still a bit stiff from squats
- Must not be in great shape yet because I am breathing hard at end
335 x10 @8
345 x10 @9
335 x10 @9 (-5%)
Time: 11 Min

Total Training time: 90 Min



-- Edited by TRON at 00:08, 2008-12-16

__________________
TRON


Senior Member

Status: Offline
Posts: 357
Date:
Permalink   

Accumulation Block
Week 2... Session 2
GPP

Tuesday December 16 2008

External Rotation:
Shoulder Horn 10 lbs 3 sets x12
Shoulder Girdle stretching

Spinal Traction:
Front Bridges on SWISS Ball 60 seconds
Rear Bridges on SWISS Ball 60 seconds

Landmines:
Olympic Bar 3 sets x12

Rows:
Fat Man Pull-ups 2 sets x12

Barbell Circuit:
10 Minutes total, working up to heart rate of 130 bpm
3 rounds of circuit with 1 minute rest in between each round
50 lb barbell used for whole circuit

Circuit of...
bent over rows x8
upright rows x8
military press x8
good mornings x8
scissor squats x8
Squat + behind neck press x8
RDL's x8

Static Stretching:
Roughly 20-30 min static stretching

Contrast Methods:
Alternating Hot and Cold shower
Alternating Heat and Ice Packs

Total Training time (not including bathing): 61 Min

__________________
TRON


Senior Member

Status: Offline
Posts: 357
Date:
Permalink   

Accumulation Block
Week 2... Session 3

Paused Reverse Band Bench - Green
- x3 \ 5% \ 8-9 rpe
- Not bad, stabilizers a bit tired from doing fat man pull-ups yesterday
405 x3 @8
430 x3 @9
410 x3 @8.5 (5%)
410 x3 @9 (5%)

Time: 14 Min

Deadlift With Belt
- x3 \ 5% \ 8-9 rpe
- Not near the amount of pain and spasm as last week
- Still injured, but am much healthier than this time last week
- Hoping to further increase my health and work capacity for these
540 x3 @8
575 x3 @9
545 x3 @9 (5%)

Time: 13 Min

Incline Press
- x6 \ 5% \ 8-9 rpe
- have never performed this exercise before so I am establishing a baseline
- I have discovered I have the upper Pec strength of a baby moth LOL
225 x6 @9
215 x6 @8 (5%)
215 x6 @9 (5%)

Time: 9 Min

Total Training time: 84 Min



-- Edited by TRON at 00:08, 2008-12-18

__________________
TRON


Senior Member

Status: Offline
Posts: 357
Date:
Permalink   

Accumulation Block
Week 2... Session 4
GPP

External Rotation:
Shoulder Horn 10 lbs 3 sets x12
Shoulder Girdle stretching

Spinal Traction:
Front Bridges on SWISS Ball 60 seconds
Rear Bridges on SWISS Ball 60 seconds

Landmines:
Olympic Bar 3 sets x12

Rows:
Dumbell Rows to Upper Chest 60 lbs 2 sets x12

Barbell Circuit:
10 Minutes total, working up to heartrate of 130 bpm
3 rounds of circuit with 1 minute rest in between each round
50 lb barbell used for whole circuit

Circuit of...
bent over rows x8
upright rows x8
military press x8
good mornings x8
scissor squats x8
Squat + behind neck press x8
RDL's x8


Static Stretching:
Roughly 20-30 min static stretching


Contrast Methods:
20 min whirlpool tub @ 104->111
Cold shower
Tens Machine for back
Alternating hot and cold packs for back


Total Training time (not including contrast methods): 58 Min



__________________
TRON


Senior Member

Status: Offline
Posts: 357
Date:
Permalink   

Accumulation Block
Week 2... Session 5

3ct Pause Squat no Belt
- x4 \ 5% \ 8-9 rpe (77-80%)
- PB today in max and volume
- Getting better at these for sure
350 x4 @8
375 x4 @9
355 x4 @8 (5%)
355 x4 @8 (5%)
355 x4 @9 (5%)

Time: 19 Min

Incline Press
- Improved today in max
- On my last set I just all of a sudden ran out of steam and did not even get enough reps
- This exercise is obviously very much a weak point for me
235 x6 @9
225 x6 @8 (5%)
225 x5 @ 10 (really died fast on this set)

Time: 8 Min

Lunges No Belt
- have never performed this exercise before so I am establishing a baseline
- Pretty weak exercise for me right now
- Having a hard time with technique
185 x6 @10
170 x6 @ 9

Time: 9 Min

Total Training time: 87 Min



__________________
TRON


Senior Member

Status: Offline
Posts: 357
Date:
Permalink   

Accumulation Block
Week 3... Session 1

Reverse Band Squat (doubled mini) - no belt
- Lots of volume today
- Feel I will still have a lot of room on this exercise coming up
470 x4 @8
500 x4 @9 (PR)
465 x4 @8 (7%)
465 x4 @8
465 x4 @8
465 x4 @9

Time: 24 Min

3ct Pause Bench - middle finger on ring
- I am starting to become more comfortable with this exercise
265 x4 @8
280 x4 @9 (PR)
260 x4 @8 (7%)
260 x4 @8
260 x4 @10 (ran out of steam)

Time:  15 Min

Close Stance GoodMorning - no belt
- Have not done these in a very long time so I am establishing a baseline
- Back was stiff but actually got better as the sets progressed
275 x6 @8
295 x6 @9
275 x6 @8 (7%)
275 x6 @8
275 x6 @8
275 x6 @9

Time: 22 Min

Total Training time: 114 Min



__________________
TRON


Senior Member

Status: Offline
Posts: 357
Date:
Permalink   

Accumulation Block
Week 3... Session 2

Passive Recovery:
Rolling on Tennis balls
- Lower Back
- Glutes
- Hamstrings

External Rotation:
 - Adding 2.5 lbs to weight
Shoulder Horn 12.5 lbs 3 sets x12
Shoulder Girdle stretching

Spinal Traction:
Front Bridges on SWISS Ball 60 seconds
Rear Bridges on SWISS Ball 60 seconds

Landmines:
- Adding 5 lbs to weight
Olympic Bar + 5lbs 3 sets x12

Rows:
Fat Man Pull-ups 2 sets x12

Barbell Circuit:
- Adding extra round to circuit and taking up heart rate
- Sucking big wind after this
12 Minutes total, working up to heart rate of 130-155 bpm
4 rounds of circuit with 1 minute rest in between each round
50 lb barbell used for whole circuit


Circuit of...
bent over rows x8
upright rows x8
military press x8
good mornings x8
scissor squats x8
Squat + behind neck press x8
RDL's x8

Static Stretching:
Roughly 15 min static stretching

Total Training time: 60 Min



__________________
TRON


Senior Member

Status: Offline
Posts: 357
Date:
Permalink   

Accumulation Block
Week 3... Session 3

Paused Reverse Band Bench - Green
- x4 \ 7% \ 8-9
390 x4 @8
410 x4 @9 (PR)
380 x4 @8 (7%)
380 x4 @8.5
380 x4 @8.5
380 x4 @10

Time: 21 Min

Deadlift With Belt
- x4 \ 7% \ 8-9
- First sets were painful but around the 4th set everything loosened up more
- Really having to be very conscious of starting position due to injury.
- Really making sure I get a very good lower back arch and really load my hamstrings at start
- Very pleased I was healthy enough to do this volume
- Keeping rest periods a tad higher for Deadlifts than anything else
520 x4 @8
545 x4 @9 (PR)
505 x4 @8 (7%)
505 x4 @8
505 x4 @8.5
505 x4 @9

Time: 31 Min

J.M. Press
- x4 \ 7% \ 8-9
250 x4 @8
260 x4 @9 (PR)
240 x4 @8 (7%)
240 x4 @8
240 x4 @8
240 x4 @9

Time: 15 Min

Total Training time: 113 Min



__________________
TRON


Senior Member

Status: Offline
Posts: 357
Date:
Permalink   

Accumulation Block
Week 3... Session 4

Passive Recovery:
This should also help loosen me up for what is to come.

Rolling on Tennis balls
- Lower Back
- Glutes
- Hamstrings

External Rotation:
 - Adding 2.5 lbs to weight
Shoulder Horn 12.5 lbs 3 sets x12
Shoulder Girdle stretching

Spinal Traction:
Front Bridges on SWISS Ball 60 seconds
Rear Bridges on SWISS Ball 60 seconds

Landmines:
- Adding 5 lbs to weight
Olympic Bar + 5lbs 3 sets x12

Rows:
Dumbell Rows to Upper Chest 65 lbs 2 sets x12

Barbell Circuit:
- Adding extra round to circuit and taking up heart rate
- Sucking big wind after this
12 Minutes total, working up to heart rate of 130-155 bpm
4 rounds of circuit with 1 minute rest in between each round
50 lb barbell used for whole circuit

Circuit of...
bent over rows x8
upright rows x8
military press x8
good mornings x8
scissor squats x8
Squat + behind neck press x8
RDL's x8

Static Stretching:
Roughly 15 min static stretching

Total Training time: 60 Min



__________________
TRON


Senior Member

Status: Offline
Posts: 357
Date:
Permalink   

Accumulation Block
Week 3... Session 5

Squat No Belt
- x3 \ 7% \ 8-9 rpe
- Oh boy did this ever feel weird
- Lower back pretty stiff
- I feel a bit messed up today when in the hole
- Regardless it still was not a bad day whatsoever
- Pretty tired today
455 x3 @8
485 x3 @9
450 x3 @8.5 (7%)
450 x3 @8.5
450 x3 @8.5
450 X3 @9

Time: 22 Min 

Paused 2 Board + Double Mini
- x3 \ 7% \ 8-9 rpe
- Have never performed this exercise before so I am establishing a baseline
- This exercise started off pretty weird
- When I figured out what weight I should be using, things got very light
- Lots of sets today
315 x2 @10
265 x3 @9
245 x3 @8 (7%)
245 x3 @8
245 x3 @8
245 x3 @8
245 x3 @8
245 x3 @9

Time: 22 Min

Zercher Squat No Belt
- x4 \ 7% \ 8-9 rpe
- Pretty tired at the end of this, looking forward to 2 days rest
330 x4 @8
350 x4 @9 (PR)
325 x4 @8 (7%)
325 x4 @8
325 x4 @8
325 x4 @9

Time: 18 Min

Total Training time: 108 Min



-- Edited by TRON at 21:14, 2008-12-26

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