Reactive Training Systems

Tues Nov 25 2008

Worlds with Joe

squats
135 2x8
225x5
315x1
405x2- add 33 trx and belt
505x1 @8- add loose wraps
585x1 @9
675x1 @10- depth felt about right

front squats beltless
185x5
225x5
225x5
225x5

stiff leg deads beltless paused mid shin
225x8
315x6
315x6

lying hs curls
140 3x8

decline situps with bar behind neck
3x10

had an ok night. tried out the new 33 suit, went pretty well. suit is tighter in the hips and the straps were kinda fallin off my traps. was planning to hit something above 700 today but wasnt feeling very energetic and the glute was starting to twinge again. the 675 came up good, depth was prob just below parallel, dipped a little at the bottom and joe was spotting me so he couldnt really tell but with some practice ill get that down there. everything else went ok. not a bad night overall, still waiting for my olympic shoes and hopefully i get them by next week.

Sat Nov 29 2008

deads
135 2x8
225x5
315x3
405x1- add belt and 35 hardcore
495x1
585x3 @9
610x1 @10
500x1 @9
500x1 @9

stiff leg deads paused at midshin
225x5
315x5- belt
405x5
405x5

hammer strength high row
3pps x8
4pps x6
4pps x6

lat pd
200 3x8

reverse pec deck
100 3x8

nautalis ab crunch
170 3x10

tried new deadlift form in the suit today. Pulled in the 35 and grabbed the bar stiff leg and pulled myself down and in. Ive tried this before and this was the first time it felt halfway decent. my belt is a little stiffer than djs so it prob would have felt even better if i could have used his. started losing the grip a little on the 585 but felt i had another 1-2 reps left in me. 610 was a little harder than i expected, was hoping to do a double. I think my off the floor power and speed has improved and now my lockout kinda sucks. not a bad day overall though.

this wraps up the post meet cycle. felt pretty strong throughout, set a couple of prs on the bench. gonna tweak the program a little, add pause squats back in and well as some band work. bench will prob stay the same with just an extra week for shirt work, and deads will be more of the same. Shooting for a 1740- 1750 total in march, and with a few adjustments its defintely possible. For now a week of rest though.

Tues Dec 9 2008

Worlds with DJ and Joe

beltless squats
135 2x8
225x5
315x1
385x5 @8
385x5 @8
385x5 @8
385x5 @9
385x5 @9

stiff leg romanians beltless
225 3x8

beltless pause squats with choked blue bands
135x5
225x5 @8
315x5 @9

seated hs curls
120x8
140 2x8

leg lifts with elbow support
3x10

good first night back squatting. Everything moved good just felt my stability was off a little from the week off. Like the pause squats with bands esp beltless, gonna keep those in every other week. DJ had a strong night hitting 455 2x6 and we got Joe did sets of 10 and had some deep ass pause squats.

Sat Dec 13 2008

Golds GYm Deer Park with DJ

below knee rack pulls
135 2x8
225x5
315x3
405x1- belt
495x1
585x3 @9 paused
635x3 @10 paused

safety squat bar squats
155x5
245x5- belt
245x5

stiff leg deads off 45 lb plate with green band
135x5
225x5
315x5- belt
365x5- felt strong

tbar rows
3 plates x8
3 plates +25 x6
3 plates +35 x6

closegrip low cable rows
210x8
245x8

reverse pec deck
120 3x10

nautalis ab crunch
3x10 170

Rack pulls went good and so did the sl band work. the 635 set was the hardest of the day. was gonna do front squats but decided on the ssb cause they had it there. was hoping to go beltless on them but my back was a little tight from the rack work. good day overall. DJ did some nice farmers walks and curls.

Awesome lifting. Any reason you bench thumbless sometimes?

briangodsen wrote:

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Awesome lifting. Any reason you bench thumbless sometimes?

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thanks bro.  on sundays ill do more thumbless work to hit the tris a little more, i feel a difference between thumbless and regular grip. i really focus on keeping the elbows in and just pushing with my arms.  hopefully i can get a decent bench one of these days.