Reactive Training Systems

TRON · Senior Member

RE: TRON's training log

TRON · Senior Member

Accumulation Block
Week 1 - Day 3

Bodyweight:
- 279
- Still hovering around the same area for last three weeks, still down overall which is good.
- When I even out at 278 in the afternoon I will maintain there for a good while.

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 x 20
- External Rotation Stretching
- Side Lying External Rotation 10 lbs 3 sets x10 each
- Infraspinatus Activation With Mini Band 2 sets x10

Neglected Muscles:
- Leg Raises 2 x 10
- Dumbell Rows 80lbs 3 x 10

Conditioning:
135-152 bpm 5% in recovery time
- Max Heart Rate of 154 BPM
- Hit 152 BPM approximately 4-5 times
- Did a hard time stop at 21:10 Min
- Did not hit much more than 30 sec to recover
- Combination of shadow boxing, running in place, and jumping

Total Training time: 64 Min

TRON · Senior Member

Accumulation Block
Week 1 - Day 4

Paused Shirted Bench (Loose)
- x4 \ 3% \ 8-9
- Am now classifying a used Titan F6 as my loose shirt
- Do not know if it is because the shirt is used and really well broken in, or that the F6 really suits me but this went really well!
- I had a really easy time touching today, and the groove suits me perfectly
385 x4 @8
405 x4 @9 (PR)
390 x4 @9 (3%)

Time: 11 Min

Rack Pull - Mid Shin (no Belt)
- x4 \ 3% \ 8-9
- Went well
- Flexing the glutes hard in this movement really seems to also tighten up the abdomen just right
580 x4 @8
605 x4 @9 (PR)
585 x4 @9 (3%)

Time: 10 Min

DB Military Press - Neutral Grip
- x8 \ 3% \ 8-9
- Please do not ask me what my reasoning was for the weird ass decisions I made today for choosing my numbers in this exercise.
80 x8 @8 (not accepting this as a PR)
80 x6 @9
80 x7 @10

Time: 11 Min

Total Training time: 79 Min

TRON · Senior Member

Accumulation Block
Week 1 - Day 5

Squat - No Belt
- x4 \ 3% \ 8-9
- Feeling the effects of this weeks training today in this
- Was hoping I would wiz or crap in my pants during my warm-ups so I would have a good excuse to skip this exercise today
- Depth was really good
- Everything moved slow
445 x4 @8
470 x4 @9 (PR)
455 x4 @8 (3%)

Time: 10 Min

Paused Bench + 90mm (double Mini)
- x4 \ 3% \ 8-9
- Upper body is tired today
- Triceps were tired afterwards
260 x4 @8
270 x4 @9 (PR)
260 x4 @8 (3%)

Time: 10 Min

Seated Zercher Goodmornings
- x8 \ 3% \ 8-9
190 x8 @8
200 x8 @9 (PR)
195 x8 @8 (3%)
195 x8 @8.5

Time: 11 Min

Total Training time: 67 Min

JordanLinteris · Senior Member

"- Was hoping I would wiz or crap in my pants during my warm-ups so I would have a good excuse to skip this exercise today"

First comment that I have read that actually made me laugh outloud in a long time. I dont know about you Yantha.

TRON · Senior Member

HAHA - Someday I will regale you all with the tale of the "Seafood Lasagna Incident"

TRON · Senior Member

Accumulation Block
Week 2 - Day 1

Suited Squat (Medium) - With Belt - No Wraps
- x3 \ 5% \ 8-9
- This was a squat workout I wish never happened
- I tried new approaches to breaking depth and ended up dumping the bar twice
- I really need to learn how to squat in a suit properly
- Really sucks unloading and reloading the bar after you have dumped it
- Squatted more weight for more reps, in a suit one size bigger last week
- Going to try sitting back more in the suit next week, and trying to get a noticeable dip to break
555 x1 (dumped the bar on the second rep)
555 x3 @8
590 x1 (dumped the bar on the second rep)
560 x3 @8 (5%)
560 x3 @9

Time: 37 Min

Paused Competition Raw Bench
- x3 \ 5% \ 8-9
- Went ok. A lot better than I thought it would after such a poor squat workout
- No PR but decent
325 x3 @8
345 x3 @9
330 x3 @8 (5%)
330 x3 @9

Time: 14 Min

J.M. Press
- x4 \ 5% \ 8-9
- Trying to keep more over upper chest, throat area
280 x4 @8
290 x4 @9
275 x4 @8 (5%)
275 x4 @8
275 x4 @9

Time: 15 Min

Total Training time: 116 Min

TRON · Senior Member

Accumulation Block
Week 2 - Day 2

- Feeling a bit under the weather today, very tired
- Did not do most of my work
- Going to skip my GPP tomorrow and try to come back strong on Thursday

Suited Deadlift (Medium) With Belt
- x3 \ 5% \ 8-9
- Discovered that I wore my Mediums suit this week, and my loose one today by accident
- Not feeling very well today
600 x3 @8.5
640 x2 @10
610 x2 @10

Time: 14 Min

3 Board Press
- x3 \ 5% \ 8-9
-Skipped today as not feeling very well

Manta Ray Olympic Squat No Belt
- x4 \ 5% \ 8-9
-Skipped today as not feeling very well

TRON · Senior Member

Accumulation Block
Week 2 - Day 3

- Ok time to get back in business again

Paused Shirted Bench (Medium)
- x3 \ 5% \ 8-9
- Using a brand new Katana A/S as my medium shirt now
- Really find the groove of the angled sleeves to be very natural for me
- Did not touch anything today, but feel the potential is there very soon
420 x3 @8
455 x3 @9 (PR)
435 x3 @8 (5%)
435 x3 @8
435 x3 @9

Time: 19 Min

Rack Pull - Mid Shin (no Belt)
- x3 \ 5% \ 8-9
- Took it nice and slow today
- Lower back was very wonky even today at work, but the bench pressing really worked the kinks out
605 x3 @8
645 x3 @9 (PR)
615 x3 @8 (5%)
615 x3 @9

Time: 14 Min

Incline (pinkie on ring)
- x6 \ 5% \ 8-9
- Setting a baseline today on this exercise
230 x6 @8
250 x6 @9
240 x6 @9 (5%)

Time: 10 Min

Total Training time: 103 Min

TRON · Senior Member

Accumulation Block
Week 2 - Day 4

Squat - No Belt
- x3 \ 5% \ 8-9
- Not terribly explosive
- Good and deep
410 x3 @7
470 x3 @8
505 x3 @9 (PR)
480 x3 @8 (5%)
480 x3 @9 (had my feet a touch too close on this set)

Time: 20 Min

Paused Bench + 90mm (double Mini)
- x3 \ 5% \ 8-9
- This was hard today
- Forearms are very sore from dumping the bar a bunch of times in squat on Monday and doing shirted bench yesterday
270 x3 @8
290 x3 @10 (just not good enough to be a 9)
275 x3 @8 (5%)
275 x3 @9

Time: 14 Min

Seated Zercher Goodmornings
- x6 \ 5% \ 8-9
210 x6 @8
220 x6 @9 (PR)
210 x6 @8 (5%)
210 x6 @8
210 x6 @8.5

Time: 12 Min

Total Training time: 81 Min

TRON · Senior Member

Accumulation Block
Week 3 - Day 1
Suited Squat (Loose) - With Belt - No Wraps
- x4 \ 7% \ 8-9
- Threw in a set of squats to a box at the very end to gauge my depth
- I am going to squat to a box every second set in attempt to accustomize myself to breaking in a suit
- Could someone please view my video and tell me if I need to drop my box height???? I think I could take it down an inch if I need to

525 x4 @8
545 x4 @8
570 x4 @9 (PR)
530 x4 @8 (7%)
530 x4 @9 (to a box)

Time: 29 Min

Paused Competition Raw Bench
- x4 \ 7% \ 8-9
315 x4 @8
325 x4 @9
300 x4 @8 (7%)
300 x4 @8
300 x4 @9
Time: 17 Min

J.M. Press
- x6 \ 7% \ 8-9
- I do this as a combo Tricep press\extension, over my neck\face+
260 x6 @8
270 x6 @9
250 x6 @8 (7%)
250 x6 @8
250 x6 @10

Time: 17 Min

Total Training time: 106 Min

JordanLinteris · Senior Member

I wouldn't worry about depth there. Looked perfect from over here!

TRON · Senior Member

Thanks for checking it out Jordan.
I am such a dingbat when it comes to equipped squatting.

TRON · Senior Member

Accumulation Block
Week 3 - Day 2

Suited Deadlift (Loose) - With Belt
- x4 \ 7% \ 8-9
- Had to adjust my max from a few weeks ago as I have been wearing the wrong suits. This is really my loose suit as opposed to what I called it the last time.
- This was a destroyer, especially my abs at the end
555 x4 @8
585 x4 @9 (PR)
545 x4 @8 (7%)
545 x4 @8
545 x4 @8.5
545 x4 @9

Time: 27 Min

3 Board Press
- x4 \ 7% \ 8-9
360 x4 @8
380 x4 @9 (PR)
355 x4 @8 (7%)
355 x4 @8
355 x4 @8
355 x4 @9

Time: 23 Min

Manta Ray Olympic Squat - No Belt
- x6 \ 7% \ 8-9
- Oh cheeseburgers this was rough
350 x6 @8
365 x6 @9
340 x6 @8 (7%)
340 x6 @10 (somebody kill me please)

Time: 14 Min

Total Training time: 114 Min

cjgarnet · Veteran Member

ya that suited squat the other workout looked like it was just right in there...nice work!