Reactive Training Systems

jwzrd · Veteran Member

RE: Patrik's training log

jwzrd · Veteran Member

2009-11-17
Squat, competiton-style, no no no: 3x150kg, 3x2x180kg
Frontsquas, paused: 3x4x145kg
Benchpress, blue rubberband: 3x6x95kg
Benchpress, medium grip: 3x6x110kg
Military press: 4x4x77.5kg
Deadlift, no no no: 3x200kg, 1x220kg
Deadlift, suit: 1x250kg, 1x270kg

Squats went ok. Paused frontsquats are a pain in the ass but I think they're really good GPP exercises for both the squat and the deadlift. The rubber-presses really slapped me and I had to work hard to lock out the last 2 reps or so in each set. This was my second suited deadlift session ever and dispite being really poor at deadlifting after N weeks of not training them at all, 270kg came up easily.

jwzrd · Veteran Member

2009-01-19
Squat, competition-style, no no no: 3x150kg, 3x180kg, 1x200kg
Squat, suit, wraps: 3x225kg, 3x240kg, 2x260kg, 3x260kg, 2x270kg
Benchpress, yellow rubberband: 5x3x120kg
Legcurl: 15x25kg, 12x35kg, 3x8x42.5kg

Man, I'd forgotten just how much the kneewraps tear at the skin. It felt so much that I couldn't quite focus on "falling" down to the proper depth. The weights felt heavy on my shoulders and I didn't quite get the bar in the right groove. I got suitably taunted by the rest of the team so next monday will be different.

Didn't have time to do everything I had scheduled for today either because we were four people sharing one bar; all of us fully equipped. At the same time we were helping the new kids with technique and advice, supervising them.

jwzrd · Veteran Member

2009-01-21
Squat, competition-style, no no no, ~1.5 minute rest: 5x100kg, 5x140kg, 3x2x180kg
Squat, olympic-style, ~1.5 minute rest: 3x140kg, 3x6x160kg
Benchpress: 4x100kg, 3x120kg, 1x130kg, 1x140kg
Benchpress, 9cm board: 3x150kg
Benchpress, F6/50, 9cm board: 3x170kg, 3x180kg, 2x190kg (failed #3)
Benchpress, F6/50, excentric: 3x180kg, 3x190kg, 3x192.5kg
Benchpress, ~1 minute rest: 3x9x100kg
Rows, on bench: 4x4x100kg (3, 2, 2, 2)

Late from work today so I didn't have time to complete my upper-back exercises. Squats were light, the short rest made me winded. The benchpress went really well and I feel like my body is starting to respond well. I was a lot stronger than last wednesday and my technique was very much improved aswell. Negative shirtpresses put so much pressure in my head... I thought my forehead was going to explode. Not the eyes. The forehead. The weight was pretty light though.

jwzrd · Veteran Member

2009-01-23
Squat, competition-style, no no no: 3x150kg, 3x2x180kg
Frontsquat, paused: 3x4x150kg
Benchpress, blue rubberband: 3x6x100kg (failed #6 of last set)
Benchpress, medium width: 3x6x112.5kg
Military press: 4x4x80kg (failed #4 of last set)
Deadlift: 4x220kg
Deadlift, suit: 1x260kg, 1x270kg, 1x280kg, 1x290kg PR

This was a good session. My right hip is a little stiff since the monday suit-squat session. My triceps was a little "slow" from wednesday's shirt benching but I could still put on more weight and perform the same load as last week. I had to really put an effort into the military press but I think it's a good exercise for my benching GPP.

290 deadlift:

-- Edited by jwzrd at 23:15, 2009-01-24

jwzrd · Veteran Member

2009-01-26
Squat, competition-style, no no no: 4x140kg, 3x180kg, 1x205kg
Squat, suit, wraps: 3x245kg, 3x265kg, 3x275kg PR, 2x285kg PR
Benchpress, yellow rubberband: 5x3x110kg
Deadlift, sumo-style: 3x120kg, 2x4x170kg
Deadlift, stiff-legged, from/to floor: 3x5x120kg, 3x5x150kg

Good session today. Really good. No weeping from wrapping the knees tight and the suit fit perfectly. All weights were relatively light and I all lifts on 275 and 285 were legal depth. (Our club referee checked).

This year's first competition is on saturday. I'm just going to make minor adjustments to accompolish that however as not to interfer with my assault on the nationals.

jwzrd · Veteran Member

2009-01-28
Squat, competition-style, no no no: 3x12x60kg
Benchpress: 6x100kg, 3x120kg, 1x130kg, 2x140kg PR
Benchpress, excentric: 3x3x150kg
Benchpress, ~1.5 minutes rest: 3x8x100kg
Rows, on bench: 6 sets. 1 PR.

Taking it very easy with the squats now to deload and flush the legs and hips a little. Benchpress was a little slow but I still had a lot of power to apply. Weird sensation. The rest of this week is off from training (unless I decide to do a very very light "movement" session on friday) and really high on the food intake.

jwzrd · Veteran Member

2009-01-31
Meet #1 in the series.

Squat: 1x290kg (paper), 1x312.5kg PR (had to strain), 1x320kg (light, but red-lighted on depth)
Benchpress: 1x180kg (paper), 0x190kg (shirt had slipped a little, and I didn't really care)
Deadlift: 1x280kg (paper), 1x300kg PR (only real competition lift), 0x307.5kg (got it off the floor but that was all I got)

I arrived at the competition arena level 11 loaded and prepared as h*ll. The squat warmup felt a little sluggish as it always does when you know there's going to be some heavy lifting. But then that wonderful feeling of being able to break a car in half combined with pure joy and restrained aggression hit me. The rest of the competition in my memory is just a comfortable cloud of happiness. I just love to compete.

The 320 squat was near perfect and the video of it shows what I beleive is a deep enough squat. I re-pulled my suit and wrapped my knees the hardest I've ever done with a little help from one of my training partners.

The 300 deadlift was technically perfect for me and I didn't even linger around the position where I've gripped the bar but not lower the hips.

I did not wear a belt today for the squats and deadlift. I still haven't gotten around to wearing one. I'm not going to give away any more weight from here on after though. The belt is going to be on for the nationals.

My weight was 119.8kg.

-- Edited by jwzrd at 10:51, 2009-02-02

jwzrd · Veteran Member

2009-02-02
Squat, competition-style, no no no: 3x150kg, 2x180kg, 2x190kg, 2x200kg, 2x210kg PB, 2x220kg PB, 3x5x175kg
Squat, olympic style, ~2.5 minutes rest: 3x6x160kg
Benchpress, yellow rubberband: 2x5x70kg, 4x100kg, 4x3x110kg
Benchpress, medium width, feet up: 2x20x60kg

Hit another set of PR:s this session dispite being so close to a meet where I applied myself 100% in both the squat and the deadlift. 220kg felt like nothing to walk out with and I only strained a little on the second rep. There was atleast one more repetition left in me on that weight and I think I could have gotten 2x230kg too. My squat style was very good. The olympic squats really knocked the wind out of me and the lactic acid had me feeling nauseous for a good 15 minutes.

My elbows didn't quite like squatting though. It's been a while now but a few years ago I suffered some massive "squatters elbows" and that's how it felt yet again. I received a tip to do some light high-rep biceps work to alleviate the problem by increasing the blood flow. Not sure if it did anything good.

I'm really happy with the way my form is developing.