Reactive Training Systems

TRON · Senior Member

TRON's training log

TRON · Senior Member

Transmutation Block
Week 1... Session 3
GPP

Static Stretching:
20 min static stretching

Prehab/Rehab:
- Side Lying External Rotation 10 lbs 3 sets x10 each
- External Rotation Stretching
- Spinal Traction: Front + Rear Bridges on SWISS Ball, 60 seconds each
- Improvised Ab Wheel 2 sets x 10
- Landmines, olympic bar 2 sets x 10

Neglected Muscles:
Fat Man Pull-ups 3 sets x 10

Conditioning:
None

Passive Recovery:
- Rolling on Tennis Balls for Lower Back, Glutes, and Hammies
- 20 min whirlpool tub @ 106->111 F
- Cold Shower
- Alternating Heat and Ice Packs

Total Training time (not including passive recovery): 43 Min

TRON · Senior Member

Transmutation Block
Week 1... Session 4

Paused Shirted Bench (Loose)
- x2 \ 5% \ 8-9
- Setting a baseline today
- Once I got the hang of the shirt, the first rep was very fast and the 2nd slowed down a little bit.
- Shirt used is one size too big and really broken in.
425 x2 @9
450 x1 @9
405 x2 @8 (5%)
405 x2 @9

Time: 16 Min

Deadlift against Doubled Mini No Belt
- x4 \ 5% \ 8-9
- Setting a baseline today
- Was way better than my first deadlift workout this week
- Actually felt nice to do this
- Standing on 2 inch Jump stretch platform
455 x4 @8
475 x4 @9
450 x4 @8 (5%)
450 x4 @8.5

Time: 15 Min

DB Military Press Neutral Grip
- x7 \ 5% \ 8-9
- Setting a baseline today
- Had a hard time finding my 9 on this exercise
40 x7 @8
50 x7 @8
60 x7 @8
70 x7 @9

Time: 11 Min

Total Training time: 90 Min

TRON · Senior Member

Transmutation Block
Week 1... Session 5

Manta Ray Olympic Squat No Belt
- x4 \ 5% \ 8-9
- Close stance, all quads
325 x4 @8
340 x4 @9 (PR)
325 x4 @8 (5%)
325 x4 @9

Time: 15 Min

Paused Ply Press
- x4 \ 5% \ 8-9
- Setting a baseline today
- Used the book Ninjutsu History and Tradition as my ply to bench to. It felt appropriate to do this because Ninjas are really tough and could probably beat up anyone they want she-shaaawwwww
295 x4 @8
310 x4 @9
295 x4 @8 (5%)
295 x4 @9

Time: 14 Min

Seated Zercher Goodmornings
- x7 \ 5% \ 8-9
180 x7 @8
195 x7 @9 (PR)
185 x7 @8 (5%)
185 x7 @8
185 x7 @ 8.5

Time: 17 Min

Total Training time: 70 Min

Randall_Truscott · Member

Hey TRON. Good talking to you yesterday.

How do you like those circuits with the 50lb barbell? i wouldn't mind trying them in my training.

TRON · Senior Member

Hey yeah it was good to see you for sure! Pretty soon both you and I will be back on the platform again!

I get Big Mike to do my training, so when he had assigned me a barbell circuit to do, I went and ganked this one from a Randy Couture training video.

Here are some things that I think the circuit training has done.

- helped improve my rest times between sets from 5-7 minutes to 3-4 minutes.
- I am not as fat a TRON as I used to be, I think this circuit has definitely helped in that regard
- It has helped condition me to move to a more frequency based training template than I was doing previously
- The ciruit very well could have helped contribute to the health of my injuries

You should come down to the OT for some one of the meets we are having in the Summer\Fall

Randall_Truscott · Member

YES, we'll both be back soon ripping up the platform! i don't think ill wear gear tho. but maybe, ya never know.

Yeah that circuit looks fun, im gonna have to try that. anyways good luck in your training. ill post my heavier workouts on here, and I'll post some training vids too hopefully.

TRON · Senior Member

Transmutation Block
Week 2... Session 1

Suited Squat (Medium) With Belt No Wraps
- x2 \ 7% \ 8-9
- Setting a baseline today for this suit.
- Squat Suit used is Proper size but very broken in.
- Not breaking at all in this tighter suit. Need more practice and more weight on the bar.
555 x2 @8
585 x2 @8
600 x2 @9
560 x2 @8 (7%)
560 x2 @8
560 x2 @9

Time: 24 Min

Paused Competition Raw Bench
- x2 \ 7% \ 8-9
- Felt pretty solid today
325 x2 @8
350 x2 @9 (PR)
325 x2 @8 (7%)
325 x2 @8
325 x2 @8
325 x2 @9

Time: 20 Min

Seated Zercher Goodmornings
- x5 \ 7% \ 8-9
205 x5 @8
215 x5 @9 (PR)
200 x5 @8 (7%)
200 x5 @8.5

Time: 13 Min

Total Training time: 96 Min

TRON · Senior Member

Transmutation Block
Week 2... Session 2

Suited Deadlift (Medium) With Belt
- x2 \ 7% \ 8-9
- Setting a baseline today with this suit (Inzer Fusion)
- Deadlift Suit used is one size bigger than meet suit but better support than loose suit used previously (Max Dl)
- Must remember that my suited technique is much better with the bar a bit closer to my shins than if I was raw
- Speed was really there today I think, hopefully a sign of things to come
610 x2 @9
570 x2 @8 (7%)
570 x2 @8
570 x2 @8
570 x2 @8
570 x2 @9

Time: 24 Min

3 Board Press
- x2 \ 7% \ 8-9
- Really learning not to have a bend in wrist and it pays off
385 x2 @8
410 x2 @9 (PR)
380 x2 @8 (7%)
380 x2 @8
380 x2 @8
380 x2 @9

Time: 21 Min

Wide 3 Second Pause Squat No Belt
- x4 \ 7% \ 8-9
- Doing these wide is really improving my flexibility, maybe it will help me transition from a close stance to a medium stance squatter
355 x4 @8
370 x4 @9 (PR)
345 x4 @8 (7%)
345 x4 @9

Time: 13 Min

Total Training time: 101 Min

TRON · Senior Member

Transmutation Block
Week 2... Session 3
GPP

Static Stretching:
20 min static stretching

Prehab/Rehab:
- Side Lying External Rotation 10 lbs 3 sets x12 each
- External Rotation Stretching
- Spinal Traction: Front + Rear Bridges on SWISS Ball, 60 seconds each
- Landmines, Olympic bar 3 sets x 12 (substituted with snow shoveling)

Neglected Muscles:
Fat Man Pull-ups 2 sets x 12

Conditioning:
10 Minutes total, working up to heart rate of 105 - 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

Passive Recovery:
- 20 min whirlpool tub @ 106->111 F
- Cold Shower
- Alternating Heat and Ice Packs

Total Training time (not including passive recovery): 50 Min

TRON · Senior Member

Transmutation Block
Week 2... Session 4

Paused Shirted Bench (Loose)
- x2 \ 7% \ 8-9
- Shirt used is one size too big and really broken in.
- First rep is always fantastic, and I always seem to loose position on the 2nd
- Could not possibly be any more unmotivated to do this today
- Really achy in the bones on this
405 x2 @8
430 x2 @9 (PR)
400 x2 @8.5 (7%)
400 x2 @8
400 x2 @9

Time: 17 Min

Deadlift against Doubled Mini No Belt
- x2 \ 7% \ 8-9
- Standing on 2 inch Jump stretch platform
- Pretty good today, going to start thinking about PBs now
- Q-Bar does a great job of filing off any palm and fingerprints from my hands, I will be able to get away with a lot of crimes without getting caught now.
505 x2 @8
535 x2 @9
500 x2 @8 (7%)
500 x2 @8
500 x2 @8
500 x2 @9

Time: 19 Min

DB Military Press Neutral Grip
- x5 \ 7% \ 8-9
75 x5 @8
75 x5 @9
70 x5 @8 (7%)
70 x5 @9

Time: 11 Min

Total Training time: 89 Min

Randall_Truscott · Member

nice training! everything lookin strong. any idea what meet your gonna do next?

TRON · Senior Member

Hey thanks Randal

I am thinking maybe the Ottawa meet in July or a Quebec meet sometime in the spring if there is one.

I just want to make sure I am healthy. I am actually feeling better than I have in the past 2.5 yrs (for about 3 weeks now), so now I just do not want to do anything stupid that might keep me in this rut.

TRON · Senior Member

Transmutation Block
Week 2... Session 5

Manta Ray Olympic Squat No Belt
- x2 \ 7% \ 8-9
- Close stance, all quads
- On Fire today with this exercise, feel bigger PBs coming
365 x2 @8
390 x2 @9 (PR)
365 x2 @8 (7%)
365 x2 @8
365 x2 @8
365 x2 @8
365 x2 @9

Time: 21 Min

Paused Ply Press
- x2 \ 7% \ 8-9
- This was a little on the tough side today
335 x2 @8
355 x2 @9 (PR)
330 x2 @8 (7%)
330 x2 @8.5
330 x2 @9

Time: 18 Min

Seated Zercher Goodmornings
- x5 \ 7% \ 8-9
- Feels healthy for abs and sacral area
205 x5 @8
215 x5 @8.5
200 x5 @8 (7%)
200 x5 @8
200 x5 @8
200 x5 @8.5

Time: 17 Min

Total Training time: 83 Min

Nick Morneau · Senior Member

TRON wrote:

Hey thanks Randal
I am thinking maybe the Ottawa meet in July or a Quebec meet sometime in the spring if there is one.
I just want to make sure I am healthy. I am actually feeling better than I have in the past 2.5 yrs (for about 3 weeks now), so now I just do not want to do anything stupid that might keep me in this rut.

Looks like I will prob see you iin Ottawa if you decide to make the trip. I am planning that as my next contest.

I love the log. You are putting up some pretty big weights.

What weight class do you compete in?