Reactive Training Systems

TRON · Senior Member

RE: TRON's training log

TRON · Senior Member

Accumulation Block
Week 3 - Day 5

- After this week I am going to have Mike Tuchscherer charged for elderly abuse biggrin

Squat + Purple, no belt
- x3 \ 5% \ 8-9
- Setting a Baseline for this exercise today.
- This was really hard today
- My Glutes literally went numb after this, sitting and kneeling in church is gonna be fun today.
- This is not terribly far away from my regular projected max without bands.
455 x3 @8
485 x3 @9
460 x3 @8 (5%)
460 x3 @9

Time: 16 Min

Paused Bench (pinky on ring) + 90mm (double Mini)
- x3 \ 5% \ 8-9
- Decent
245 x3 @8
265 x3 @9 (PR)
250 x3 @8 (5%)
250 x3 @9

Time: 14 Min

RDL no belt, used straps
- x6 \ 5% \ 8-9
- Strangely enough the weights were light and I got a huge PR today
390 x6 @8
430 x6 @9 (PR)
410 x6 @8 (5%)
410 x6 @8.5

Time: 17 Min

Total Training time: 91 Min

TRON · Senior Member

Accumulation Block
Week 4 - Day 1

Vroom Vroom Der Party Starter

Reverse Band Squat (doubled mini), no belt
- x4 \ 5% \ 8-9
- Glutes still feeling a little numb from last week
- Hit a pretty decent PR today
485 x4 @8
530 x4 @9 (PR)
505 x4 @8 (5%)
505 x4 @9

Time: 16 Min

3ct Pause Bench - middle finger on ring
- x4 \ 5% \ 8-9
- This is the best this exercise has ever felt
- 3 second pauses feel long around the 3rd rep
270 x4 @8
295 x4 @9 (PR)
280 x4 @8 (5%)
280 x4 @9.5

Time: 14 Min

Elbows Out Extensions
- x6 \ 5% \ 8-9
55 x6 @8
55 x6 @8
55 x6 @9
50 x6 @8 (5%)
50 x6 @8
50 x6 @9

Time: 16 Min

Total Training time: 77 Min

TRON · Senior Member

Accumulation Block
Week 4 - Day 2

- My body is starting to not co-operate with me today. Glutes and adductors just seem to be on vacation.
- You were thinking with your dipstick Jimmy!

Reverse Band Deadlift, Green, No Belt
- x4 \ 5% \ 8-9
- Setting a Baseline on this exercise today
- I have the band tension to fully release at mid shin
- Trying to keep the band assistance low for the moment
- Seems like my pull is much better the further away from the bar my shins are at start
580 x4 @8
600 x4 @9
570 x4 @8 (5%)
570 x4 @9

Time: 17 Min

Rack Lockouts (Last 6 inches)
- x4 \ 5% \ 8-9
- Bones really achy today
- Pretty smooth work
410 x4 @8
440 x4 @9 (PR)
420 x4 @8 (5%)
420 x4 @9

Time: 13 Min

Zercher Squat, No Belt
- x6 \ 5% \ 8-9
- Forearms feel creamed today
- Forgot to Deload the bar from my top end set and ended up screwing up my fatigue drop
350 x6 @8
370 x6 @9 (PR)
370 x6 @10 (Screwed up and did not drop the weight)

Time: 10 Min

Total Training time: 82 Min

JordanLinteris · Senior Member

Crazy zerchers man! I have never done those but I can imagine how heavy 370 pounds must feel on your forearms like that.

TRON · Senior Member

Thanks a lot Jordan.
When I first started doing them it really hurt, and left huge bruises, but ever since I started using a towel and elbow sleeves it is not bad.
What I find is when I get tired, my arms just kind of give out now and I have a hard time holding on to the bar.

TRON · Senior Member

Accumulation Block
Week 4 - Day 3

Static Stretching:
10 min static stretching + mobility

Passive Recovery:
- Deep Tissue: Rolling on Hockey Balls for lower back, upper Glutes, mid Glutes, and Pecs

Prehab/Rehab:
- Side Lying External Rotation 10 lbs 3 sets x10 each
- External Rotation Stretching
- Spinal Traction: Front and Rear Bridges on SWISS for 60 sec each
- Ab Wheel 2 sets x10
- Landmines 2 sets x10 with Olympic bar

Neglected Muscles:
Fat Man Pull Ups 2 x 10

Conditioning:
Steady State
109-138 bpm
- Did step ups to a 2 board while landing on a spongy mat
- Total time 19:28 (stopped at 138 bpm)
- Average Heart rate 131 bpm

Total Training time: 70 Min

TRON · Senior Member

Accumulation Block
Week 4 - Day 4

Paused Reverse Band Bench - Green
- x4 \ 5% \ 8-9
- Not bad
395 x4 @8
415 x4 @9 (PR)
395 x4 @8 (5%)
395 x4 @9

Time: 13 Min

Rack Pull, Mid Shin (no Belt)
- x4 \ 5% \ 8-9
- Setting a Baseline for this exercise today
- Really hard to get the bar moving off the blocks, then the lockout came easy
- Surprised this went as well as it did considering I pulled hard 2 days ago, but it was still tough
580 x4 @8
600 x4 @9
570 x4 @8 (5%)
570 x4 @9

Time: 16 Min

Incline (thumb from smooth)
- x8 \ 5% \ 8-9
- Setting a Baseline for this exercise today
- This feels a whole lot more natural to me than wide grip inclines
205 x8 @8
215 x8 @9
205 x8 @10 (5%)

Time: 9 Min

Total Training time: 88 Min

TRON · Senior Member

Accumulation Block
Week 4 - Day 5

- Glad today is over and it is the weekend
- Get ready for the fights on Saturday lads

Squat + Purple, no belt
- x4\ 5% \ 8-9
- It was really tough to make it through this exercise
- Glutes still stiff from this weeks training
- Small PR
440 x4 @8
460 x4 @9 (PR)
435 x4 @8.5 (5%)
435 x4 @9

Time: 16 Min

Touch and go Bench
- x4\ 5% \ 8-9
- Setting a baseline for this exercise today
- Thought I would be much stronger, but in reality, my touch and go is not much better than my paused apparently
- Felt like I was just phoning this one in today
340 x3 @9
325 x4 @9
310 x4 @8 (5%)
310 x4 @9

Time: 16 Min

RDL, no belt, used straps
- x8 \ 5% \ 8-9
- 385 (66%), 395 (68%), 375 (5%) based on old max
- Still good, could have maybe done one more set, but thought I would quit while I was ahead
385 x8 @8
405 x8 @9 (PR)
385 x8 @8.5

Time: 9 Min

Total Training time: 86 Min

MikeGagne · Senior Member

Hey Brother. Thanks for the advice. I get down on myself a lot because Im not making the progress I wanted. It looks you been doing some good heavy lifting. Keep it up TRON. Looks like you been following Mike's book from what I see with your training. Take care.

TRON · Senior Member

Accumulation Block
Week 5 - Day 1

- Feel surprisingly good energy wise after this
- Split 1.14 liters of Wodka with my friend Rhyno the Microphone Assassin on Sat

Reverse Band Squat (doubled mini) no belt
- x3 \ 7% \ 8-9
- Nether region between right glute and Hamstring is a bit sore
530 x3 @8
570 x3 @9 (PR)
530 x3 @8 (7%)
530 x3 @8
530 x3 @8
530 x3 @9

Time: 22 Min

3ct Pause Bench middle finger on ring
- x3 \ 7% \ 8-9
- Stuck to a small PR today to keep the work solid
295 x3 @8
315 x3 @9 (PR)
295 x3 @8 (7%)
295 x3 @8
295 x3 @8
295 x3 @8

Time: 22 Min

Elbows Out Extensions
- x4 \ 7% \ 8-9
- Skipped the fatigue drops cause I was too lazy to drop the dumbbell by 5 lbs
60 x4 @8
60 x4 @8
60 x4 @8
60 x4 @8
60 x4 @8
60 x4 @9

Time: 13 Min

Total Training time: 94 Min

Reverse Mini 570 x3 @9

-- Edited by TRON on Monday 20th of April 2009 10:44:24 PM

Nick Morneau · Senior Member

depth is looking really good.

Are you wearing briefs or just really tight shorts

TRON · Senior Member

Hey Nick Thanks alot man

I am wearing Neoprene Rheband Shorts. They are basically the same material as knee sleeves you would get at the drug store.
I love them, they keep my muscles warm. I'm not getting any younger so I need stuff like this to keep me from self destructing smile

TRON · Senior Member

Accumulation Block
Week 5 - Day 2

Reverse Band Deadlift, Green, No Belt
- x3 \ 7% \ 8-9
- Big discrepancy this week in numbers and last week
- Do not know if I overestimated my RPEs last week or I am tired today from yesterdays squats.
- Only safe way to be sure is to bring estimated max down
- Right Glute pretty achy
600 x3 @8
640 x3 @10
595 x3 @10 (7%)

Time: 13 Min

Rack Lockouts (Last 6 inches)
- x3 \ 7% \ 8-9
-Small PR today, lots of volume
440 x3 @8
470 x3 @9 (PR)
435 x3 @8 (7%)
435 x3 @8
435 x3 @8
435 x3 @8
435 x3 @9

Time: 24 Min

Manta Ray Olympic Squat, No Belt
- x4 \ 7% \ 8-9
- Lower body is pretty achy during this.
- Right Glute is a little strained
360 x4 @8
380 x4 @9 (PR)
355 x4 @8 (7%)
355 x4 @8
355 x4 @8
355 x4 @9

Time: 23 Min

Total Training time: 110 Min

TRON · Senior Member

Accumulation Block
Week 5 - Day 3

- I decided to opt out of conditioning today in order to get some extra passive recovery in, and just a little bit more rest

Static Stretching:
15 min static stretching + mobility

Passive Recovery:
- Deep Tissue: Rolling on Hockey Balls for lower back, upper Glutes, mid Glutes, and Pecs

Prehab/Rehab:
- Scapular Pushups 3 sets x20
- External Rotation Stretching
- Side Lying External Rotation 10 lbs 3 sets x10 each
- Infraspinatus Activation with Mini Bands 2 sets x 10

Neglected Muscles:
Leg raises 2 x 10

Passive Recovery:
- Tens Machine on right Glute\Hamstring: 30 Min
- Whirlpool tub: 106-111F for 20 Min

Total Training time: 30 Min (not including extra passive recovery)