Reactive Training Systems

TRON · Senior Member

RE: TRON's training log

Nick Morneau · Senior Member

Well then I will prob see you there is all goes well.

I am trying to get away from the fatness so If you are competing in the 125's, I prob will too. I dont think I can get down to 242. I really wish the weight class was 250 then it would be possible. I hope to come in around 250-255.

Thanks for the offer of help with the gear. I dont plan on using much gear till may prob but well see.

Do you train at the OAC?

TRON · Senior Member

Hey Nick
No prob
I train at home, but I used to train at the OAC before that (and still have some free passes)

Nick Morneau · Senior Member

TRON wrote:

Hey Nick
No prob
I train at home, but I used to train at the OAC before that (and still have some free passes)

I am about to join the same boat as you. In about 2-3 weeks my custom rack will be built and everything else is already waiting. Its going to be nice to train without the distractions and ****ty equipement.

How did you find it transitioning from training at a gym to your house. Its definitly going to be weird at first to just be training usually by myself with knowbody around but the weights and the music.

Not to mention there will be missing the most important part of every workout at the gym. The ladies in the tight pants.haha

TRON · Senior Member

Yeah I think the worst part of moving from a gym to training at home is not having the ladies around (probably worse off for them though now that I am gone WOOOOOO) or the social interaction that you would have with your friends at the gym.
Also you do not get someone there to give you technique pointers or watch your depth in a suit etc...

The times I was actually at the gym with any other powerlifters were few and far-between so that was not a hard transition. I was already used to putting on my own gear and doing my own handoffs.

It will be a tad weird at first but you will get used to it and then really enjoy the benefits:

- No travel time
- It is open whenever you want it to be
- No distractions
- No waiting for anything
- You can play your own music (I actually play the UFC in the background)
- You can do powerlifts and weird assistance without being a freakshow for everyone
- Your workouts are a lot faster

TRON · Senior Member

Transmutation Block
Week 3... Session 1

Suited Squat (Loose) With Belt No Wraps
- x3 \ 5% \ 8-9
- Squat Suit used is one size bigger than meet suit
- Not using wraps is teaching me to really sit back in suit
- Not breaking all the time, but breaking sometimes
- Taking up the weight in this looser suit helping a lot in breaking
530 x3 @8
550 x3 @8
570 x3 @9 (PR)
540 x3 @8 (5%)
540 x3 @9

Time: 19 Min

Paused Competition Raw Bench
- x3 \ 5% \ 8-9
- Took way too short of rest periods and ended up burning out a bit too quick
315 x3 @8
335 x3 @9 (PR)
320 x3 @9 (5%) I took way too short a rest

Time: 8 Min

Seated Zercher Goodmornings
- x5 \ 5% \ 8-9
- Abs, traps and rhomboids a bit fatigued doing this
210 x5 @8
220 x5 @9 (PR)
210 x5 @8 (5%)
210 x5 @8
210 x5 @9

Time: 16 Min

Total Training time: 80 Min

TRON · Senior Member

Transmutation Block
Week 3... Session 2

Suited Deadlift (Loose) With Belt
- x3 \ 5% \ 8-9 rpe
- Deadlift Suit used is one size bigger than meet suit (Max Dl)
- Good speed overall
- Huge improvement over two weeks ago when I wore this suit
600 x3 @9 (PR)
570 x3 @8 (5%)
570 x3 @8
570 x3 @8
570 x3 @9

Time: 20 Min

3 Board Press
- x2 \ 5% \ 8-9
- This has been a tough week for benching related movements
- Every set can feel either hit or miss
390 x2 @8
415 x2 @9 (PR)
395 x2 @8 (5%)
395 x2 @8.5
395 x2 @9

Time: 18 Min

Wide 3 Second Pause Squat No Belt
- x4 \ 5% \ 8-9
- This has potential to widen my regular squat stance
355 x4 @8
375 x4 @9 (PR)
355 x4 @8 (5%)
355 x4 @9

Time: 13 Min

Total Training time: 99 Min

-- Edited by TRON at 23:42, 2009-02-05

TRON · Senior Member

Transmutation Block
Week 3... 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 10

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): 57 Min

TRON · Senior Member

Transmutation Block
Week 3... Session 4
Paused Shirted Bench (Medium)
- x3 \ 5% \ 8-9 rpe
- Getting a baseline today with this shirt
- Shirt used is right size but very broken in (NXG+ Fury).
- By the 3rd reps I end up pretty flat backed
- Feel lots of zing from this shirt
- Had a hard time touching but got the hang of it
475 x1 @9
425 x3 @9
405 x3 @8 (5%)
405 x3 @8
405 x3 @9

Time: 17 Min

Deadlift against Doubled Mini No Belt
- x2 \ 5% \ 8-9
- Standing on 2 inch Jump stretch platform
510 x2 @8
545 x2 @9 (PR)
520 x2 @8 (5%)
520 x2 @8
520 x2 @9

Time: 16 Min

DB Military Press Neutral Grip
- x5 \ 5% \ 8-9
75 x5 @8.5 (PR)
70 x5 @8 (5%)
70 x5 @8
70 x5 @8
70 x5 @9

Time: 12 min

Total Training time: 98 Min

TRON · Senior Member

Transmutation Block
Week 3... Session 5

Manta Ray Olympic Squat No Belt
- x2 \ 5% \ 8-9
- Close stance, all quads
- Still feeling really good with these
370 x2 @8
405 x2 @9 (PR)
385 x2 @8 (5%)
385 x2 @8
385 x2 @8
385 x2 @8

Time: 20 Min

Paused Ply Press
- x2 \ 5% \ 8-9
- Raw benches feel hard this week
- Pauses were difficult
- Not a lot of explosion
335 x2 @8
355 x2 @9
340 x2 @8 (5%)
340 x2 @9

Time: 14 Min

Seated Zercher Goodmornings
- x5 \ 5% \ 8-9
- Had some of the dirtiest filthy Chinese food buffet for lunch which made this exercise really gross
210 x5 @8
220 x5 @9
210 x5 @8 (5%)
210 x5 @8
210 x5 @8.5

Time: 15 Min

Total Training time: 78 Min

TRON · Senior Member

Transition Week... Session 1
Skills Evaluation

Suited Squat (Medium), With Belt, No Wraps
- x1 \ 5% \ 8-9
- Squat Suit used is Proper size but very broken in.
- Weight seemed pretty easy
- Not happy about where I was depth wise for most sets, I really need to find some mental cues for depth. Need much more practice in suit
570 x1 @8
610 x1 @8
640 x1 @9 (PR)
640 x1 @9
640 x1 @9

Time: 25 Min

Paused Shirted Bench (Medium)
- x1 \ 5% \ 8-9
- Shirt used is right size but very broken in (NXG+ Fury).
- Strength really good for this
- Had hard time touching the lighter sets, and on these sets my head would lift off bench
430 x1 @8
455 x1 @8
500 x1 @9.5 (PR)

Time: 14 Min

Suited Deadlift (Medium) With Belt
- x1 \ 5% \ 8-9
- Deadlift Suit (Inzer Fusion) is one size bigger than meet suit
- Not sure if I should start classifying this as my loose suit from now on???
610 x1 @8
645 x1 @8
680 x1 @9??? Very hard to discern RPE, not terribly hard but not easy

Time: 14 Min

Total Training time: 136 Min (Spent a lot of time mucking about with video)

JordanLinteris · Senior Member

Nice lifting man!

TRON · Senior Member

Thanks alot Jordan
Can I borrow your deadlift for my next meet?

TRON · Senior Member

Transition Week... Session 2

Close Stance GoodMorning no belt
- x8 \ 5% \ 8-9
- I try to be careful on my lower back when doing these
- Feels way healthier than last time
265 x8 @8
275 x8 @9 (PR)
260 x8 @8 (5%)
260 x8 @8
260 x8 @8.5

Time: 16 Min

Paused Bench + Doubled Light Band (purple)
- x4\ 5% \ 8-9
- Over 200 lbs of band tension
- Found it very hard to do these today
180 x4 @8
190 x4 @9 (PR)
180 x4 @9 (5%)

Time: 10 Min

Manta Ray Olympic Squat No Belt
- x6 \ 5% \ 8-9
- Close stance, all quads
- A bit tough to make it through this today
320 x6 @8
340 x6 @9 (PR)
325 x6 @8.5 (5%)
325 x6 @9

Time: 14 Min

Total Training time: 85 Min

Date: Feb 10, 2009

TRON wrote:

Thanks alot Jordan
Can I borrow your deadlift for my next meet?

I dont know why you want it, seems to me from what I read that you already got yourself a 700 pound competition pull. I haven't done it yet in a comp, so until then it is a gym lift and only a gym lift.