Reactive Training Systems

Accumulation Block
Week 1 - Day 2

Deadlift Standing on Plate, No Belt
- x4 \ 3% \ 8-9
- Setting a baseline for this exercise today
- Solid, heaviest set was the best of the bunch
530 x4 @8
550 x4 @9
535 x4 @9 (3%)

Time: 11 Min

Paused 2 Board + 90mm (doubled minis)
- x4 \ 3% \ 8-9
- Last set wasnt quite a 9 but I thought it prudent not to push it from there
- Big PR today, feel really good on this exercise today
265 x4 @8
280 x4 @9 (PR)
270 x4 @8.25 (3%)
270 x4 @8.5

Time: 14 Min

Zercher Squat, No Belt
- x6 \ 3% \ 8-9
- Big PR today
- Very upright today
350 x6 @8
365 x6 @9 (PR)
355 x6 @9 (3%)

Time: 10 Min

Total Training time: 81

Accumulation Block
Week 1 - Day 4

- Was extremely pressed for time so I had to blow through this workout quick

Paused Bench + Double Purple Bands
- x4 \ 3% \ 8-9
- Ok but not the best because I was rushing it
190 x4 @8
200 x4 @9 (PR)
195 x4 @9 (3%)

Time: 8 Min

Sumo Deadlift, No Belt
- x4 \ 3% \ 8-9
- Setting a baseline today for this exercise
- This was very foreign to me
- Wish I had more time to think about what I was doing
- This right now is in my top 5 hated exercises. But that does not mean I should not be doing them, maybe it means I should be.
- Found it was very hard to crack off the ground and then stupidly easy to lock out.
500 x4 @9 
485 x4 @9 (3%)

Time: 6 Min

Dumbell Press with Neutral Grip
- x8 \ 3% \ 8-9
- Just throwing in a set to say I did it, then had to be on my way
75 x8 @9

Time: 1 Min

Total Training time: Didn't keep track

-- Edited by TRON on Friday 27th of March 2009 11:14:42 AM

-- Edited by TRON on Friday 27th of March 2009 11:25:03 AM

Accumulation Block
Week 2 - Day 1

Squat + Green + Purple, no belt
- x3 \ 5% \ 8-9
- A little bit achy today doing these
- Not as busy this week so I can get back to my evening recuperation methods
- Adductors, lower back, and knees not totally recovered from last week
405 x3 @8
440 x3 @9 (PR)
420 x3 @8 (5%)
420 x3 @9

Time: 15 Min

Paused Ply Press
- x3 \ 5% \ 8-9
- Cut my pauses a little short on the 2nd and 3rd sets, 1st and 4th were fine.
- 1st and 4th sets were good and tight, not so much on 2nd and 3rd
325 x3 @8
350 x3 @9 (PR)
335 x3 @8 (5%)
335 x3 @9

Time: 16 Min

J.M. Press
- x6 \ 5% \ 8-9
- I do this as a combo Tricep press\extension, over my neck\face
- Triceps were pretty tired doing this today
- Had to really concentrate to keep my shoulders solid and immobile today.
- Must be careful
260 x6 @8
270 x6 @9
255 x6 @8 (5%)
255 x6 @9

Time: 12 Min (Medium Stress 20-22 Min)

Total Training time: 77 Min

Accumulation Block
Week 2 - Day 3

Static Stretching:
15 min static stretching + mobility

Prehab/Rehab:
- Scapular Push Ups 3 sets x20
- External Rotation Stretching
- Side Lying External Rotation 10 lbs 3 sets x10 each
- Infraspinatus Activation With Mini Band 2 sets x10 each

Neglected Muscles:
Leg Raises 2 x 10
Fat Man Pull Ups 3 x 10

Conditioning:
135-152 bpm 5%
- Total Time 19:41
- Multiple sets of: running in place, jumping, and shadowboxing
- Went until it took me 60 seconds to recover to 5% (147bpm)
- Average heart rate of 150 bpm

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

Total Training time: 61 Min

-- Edited by TRON on Wednesday 1st of April 2009 08:51:14 PM

Accumulation Block
Week 2 - Day 4

Paused Bench + 180pp (Double Purple)
- x3 \ 5% \ 8-9  
200 x3 @8
215 x3 @9 (PR)
205 x3 @8.5 (5%)
205 x3 @8.5
205 x3 @10

Time: 17 Min

Sumo Deadlift No Belt
- x4 \ 5% \ 8-9
- A bit easier and less painful today
- Discovered the secret to cracking the floor is pushing hard through the feet
480 x4 @8
510 x4 @9 (PR)
485 x4 @8 (5%)
485 x4 @8.5

Time: 15 Min

DB Military Press Neutral Grip
- x10 \ 5% \ 8-9
- Sets of 10 for any pressing movement really sneaks up on me
70 x10 @9
65 x10 @8.5 (5%)
65 x9 @10

Time: 9 Min

Total Training time: 81 Min

Accumulation Block
Week 3 - Day 1

- It was due to the mercy of God that I was healthy enough to train today 
- Even today at work I thought that I was going to be screwed
- If I am careful this week as I was today this will go away

Squat + Green + Purple, no belt
- x3 \ 5% \ 8-9
- Approximately 200 lbs of band tension at top
- Very careful to keep my lower back in perfect position
- Still hit an 11 lb PR on estimated max
415 x3 @8
450 x3 @9 (PR)
430 x3 @8 (5%)
430 x3 @9

Time: 16 Min

Paused Ply Press
- x3 \ 5% \ 8-9
- Lower back made arching tough and leg drive non-existent
330 x3 @8
350 x2 @9 (had tough time arching, and no leg drive)
335 x3 @9 (5%)

Time: 12 Min

Elbows Out Extensions
- x4 \ 5% \ 8-9
- I was all over the place working to find the technique that suited me.
60 x4 @8
65 x2 @hurty
40 x4 @7
40 x4 @7
50 x4 @7
60 x4 @8
60 x4 @8
60 x4 @8
60 x4 @9

Time: 20 Min

Total Training time: 81 Min