Reactive Training Systems

TRON · Senior Member

RE: TRON's training log

TRON · Senior Member

Accumulation Block
Week 3 - Day 3

Bodyweight:
279.2
- Still maintaining a good afternoon weight
- I have lost a half-inch off of my gut since I have last checked
- Going to start checking morning weight now to see where that stands

Static Stretching:
15 min static stretching + mobility

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

Conditioning:
135-152 bpm 5% in recovery time
- Step-ups to an 8-inch box in combination with triple chain punches
- Approximately 10 rounds performed
- Took less than 40 seconds to recover to 5% except for the last round
- Found that this was a great way to perform the required task
- Max heart rate was 153
- Average heart rate of 146 bpm
- Total time of 20:09

Total Training time: 44 Min

TRON · Senior Member

Accumulation Block
Week 3 - Day 4

- Nothing easy about this workout for me today

Paused Shirted Bench (Loose)
- x4 \ 7% \ 8-9
- Hard to stay focused and in a good position for this
- Everything touched no problem except for the first set
- This is a good loose shirt to do reps in
390 x4 @8
405 x4 @9
375 x4 @8 (7%)
375 x4 @8
375 x4 @8.5
375 x3 @10 (slipped right out of position on the 2nd rep)

Time: 24 Min

Deadlift - No Belt
- x4 \ 7% \ 8-9
- Had to really force myself to do this
- About half way through my outlook improved very much
- RAMONES!
550 x4 @8
575 x4 @9 (PR)
535 x4 @8 (7%)
535 x4 @8
535 x4 @8
535 x4 @9

Time: 25 Min

Incline (pinkie on ring)
- x8 \ 7% \ 8-9
- Ran out of gas fast on this
225 x8 @8
230 x8 @9
215 x8 @10 (7%)

Time: 11 Min

Total Training time: 105 Min

TRON · Senior Member

Accumulation Block
Week 3 - Day 5

Squat - No Belt
- x4 \ 7% \ 8-9
- Right Glute was numb in the hole today unless I really flexed it hard on the way down
455 x4 @8
475 x4 @9
440 x4 @8 (7%)
440 x4 @8
440 x4 @8
440 x4 @9

Time: 25 Min

Paused Ply Press
- x4 \ 7% \ 8-9
- Pressing muscles really fatigued from yesterday
- Tried for PR on my top set but it did not work out
314 x4 @8
335 x3 @9 (went for PR but it did not fly)
305 x4 @8 (7% of original number)
305 x4 @8
305 x4 @8
305 x4 @9

Time: 23 Min

Seated Zercher Goodmornings
- x8 \ 7% \ 8-9
195 x8 @8
205 x8 @9 (PR)
190 x8 @8 (7%)
190 x8 @8
190 x8 @8.5

Time: 16 Min

Total Training time: 98 Min

GABBA GABBA HEY!
TRON Ramone

TRON · Senior Member

Accumulation Block
Week 4 - Day 1

- Still feeling overall fatigue from last week, but I think this is to be expected after the higher stress of last week

Suited Squat (Loose) - With Belt - No Wraps
- x4 \ 5% \ 8-9
- Used the box a lot today
- Box kind of threw off my RPEs and lessened my numbers for this a bit, but was a necessary evil IMO
- Things picked back up speed wise when I did not use box
- Think I will limit my box use more to warm ups and first few sets.
- Spent a lot of time looking at video etc between sets which jacked up my training time
555 x4 @8 (to box)
570 x3 @9 (to box)
540 x4 @9 (5% - to box)
540 x4 @9 (without box - much faster)

Time: 30 Min

Paused Competition Raw Bench
- x4 \ 5% \ 8-9
- Went for a bigger than normal PR and it kind of backfired a bit in the RPEs
- Should have stuck to a smaller attempt
315 x4 @8
335 x4 @9.5
320 x4 @8 (5%)
320 x4 @9

Time: 15 Min

Floor Press (pinky on ring)
- x4 \ 5% \ 8-9
- Setting a baseline today on this exercise as I have never done it pinky on ring yet.
315 x4 @8
325 x4 @9
310 x4 @8 (5%)
310 x4 @9

Time: 13 Min

Total Training time: 114 Min

TRON · Senior Member

Accumulation Block
Week 4 - Day 2

- Felt very un-recovered coming into this, but after pulls things picked up
- In fact, I actually hated powerlifting in general coming into this LOL

Suited Deadlift (Loose) - With Belt
- x4 \ 5% \ 8-9
- Suit gives great pull of the floor, but then I spend the last few reps really fighting the straps at lockout
565 x4 @8
590 x4 @9 (PR)
560 x4 @8 (5%)
560 x4 @9
Time: 17 Min

Paused Reverse Band Bench - Green
- x3 \ 5% \ 8-9
- Been a while since I touched these
- Went well
415 x3 @8
445 x3 @9 (PR)
425 x3 @8 (5%)
425 x3 @9

Time: 13 Min

Zercher Squat - No Belt
- x4 \ 5% \ 8-9
- I sharted during my first work set, but luckily for me I did not touch cotton
- Glad there is a bathroom really close by
380 x4 @8
405 x4 @9 (PR)
385 x4 @8 (5%)
385 x4 @9

Time: 15 Min

Total Training time: 100 Min

Zercher Squat 405x4 @9

Date: Jun 9, 2009

"- I sharted during my first work set, but luckily for me I did not touch cotton
- Glad there is a bathroom really close by "

Funny you said that. There is always a lady on our radio station that talks about that. She doesnt realize it though. Her name is Serena Hart, so when she asks for emails, she tells listeners to respond to shart@hotmail.com. You would think one of her friends or fellow employees would correct the shart woman.

P.S. great lifting as usual.

TRON · Senior Member

Thanks man

Sharting is a serious problem that affects tens of Canadians every year. I was not sure I was going to reveal that little incident, but the way I see it - it is up to me to take a stand and raise sharting awareness in society.

BobW · Senior Member

I always pack spare underwear and a box of wet wipes in my gym bag.

Good lifting as always, you're moving some serious weight.

TRON · Senior Member

Thanks alot Bob!

You are a very smart man!!!

cjgarnet · Veteran Member

sweet sharting man i mean lifting lol

TRON · Senior Member

Accumulation Block
Week 4 - Day 3

- Very stiff today in lower back
- Going to hit the Robax Platinum hard tonight

Bodyweight (Afternoon):
- 280 lbs (127)
- This is acceptable; I ate a lot of lasagna and garlic bread last night

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 (CRAZY back spasm when I finished this)
- Ab Wheel 2 sets x10
- Landmines 2 sets x10 with Olympic bar

Neglected Muscles:
Dumbell Rows 80 lbs 2 x 10

Conditioning:
109-138 bpm (Steady State)
- 20 Min total time
- Max of 139 BPM
- Average of 131 BPM
- Step ups to a 6 inch box mixed in with some static chain punching

Total Training time: 72 Min

TRON · Senior Member

Accumulation Block
Week 4 - Day 4

- Lower back was killing me last night and I did not have a very good sleep
- Took a lot of Ibuprofen during the day today and that seemed to do the trick

Paused Shirted Bench (Loose)
- x4 \ 5% \ 8-9
- I really slid down the bench as the reps went on, pretty flat backed by rep 4
- Touching is a breeze in this shirt
390 x4 @8
410 x4 @9 (PR)
390 x4 @8.5 (5%)
390 x4 @10 (this is more of a technique based 10 ranking)

Time: 15 Min

Deadlift - No Belt
- x3 \ 5% \ 8-9
- Not explosive, and very discernable sticking point today
- Pretty good for having a crippled lower back yesterday, and most of day today
- Also pretty good for having deadlifted two days ago
575 x3 @8
615 x3 @9 (PR)
585 x3 @8.5 (5%)
585 x3 @9

Time: 16 Min

Incline (pinkie on ring)
- x6 \ 5% \ 8-9
- Skinny translucent alien arms do not fail me now
240 x6 @8
255 x6 @9 (PR)
240 x6 @9 (5%)

Time: 9 Min

Total Training time: 85 Min

TRON · Senior Member

Ps. Good lifting to Big Mike and all of you other manglers who are competing this weekend

MikeGagne · Senior Member

I gotta give you props for that 615X3 deadlift with no belt, TRON. Thats some serious weight. I'd probably be sharting too if I had to try 615X3 with no belt. Ha! Nice PR, bro.