Reactive Training Systems

MichaelG · Senior Member

Medium Mike's Training Log

MichaelG · Senior Member

Tuesday 12/30- DBS

Deadlift w/belt- 6x3 @8-9, est. range 377-401
375x3 @8
385x3 @8
395x3 @8
405x3 @8.5
415x3 @9
405x3 @9

Pin Press #8- 6x4 @8-9
245x4 @8
245x4 @8
260x4 @8
260x4 @8
275x3 @9
245x4 @8
*Didn't really like this exercise, I kept hitting the pins unevenly, next week I will replace with phone book press

Olympic Squats
4 sets of 5 with 225

MichaelG · Senior Member

Thursday 1/1- BDB

Reverse Band Bench- 6x2 @8-9, est. range 315-333
315x2 @8
315x2 @8
325x2 @8.5
335x2 @9...PR
315x2 @8
315x1 @8...pec didn't feel right

Deadlift Standing on Plates- 6x4 @8-9, est. range 332-345
335x4 @8
335x4 @8
345x4 @8
355x4 @8
365x4 @9...PR
345x4 @8.5

Standing Military Press
4 sets of 5 with 135

MichaelG · Senior Member

Friday 1/2- SBD

Pause Squats- 6x3 @8-9, est. range 275-292
245x3 @8
260x3 @8
275x3 @8.5
295x3 @9
260x3 @8
260x3 @9

3-Second Pause Incline Bench- 6x4 @8-9, est. range 140-145
145x4 @8
155x4 @8
165x4 @8.5
175x4 @9
155x4 @8
155x4 @8.5
blew these out of the water compared to last week

SLDL
4 sets of 6 with 275

MichaelG · Senior Member

Volume Block, Week 2
Monday 1/5 - SBB

Squat w/belt and wraps- 6x4 @8-9, est. range 286-297
275x4 @8
295x4 @8
305x4 @8
wraps on
315x4 @8.5
325x4 @9...PR
wraps off
295x4 @8.5
killed these today

Raw Bench- 6x2 @8-9, est. range 249-264
225x2 @8
245x2 @8
255x2 @8.5
265x2 @9...PR
245x2 @8
245x2 @8

CG Floor Press
4 sets of 7 with 185

Already I'm seeing great benefits from RTS, my squat and bench tested at 365 and 275, respectively in mid-December, and now the calculated maxes are at 406 and 294. These might not be spot on, but it still shows a significant improvement.

MichaelG · Senior Member

Tuesday 1/60 DBS

Deadlift w/Belt- 6x2 @8-9, est. range 415-439
405x2 @8
425x2 @8
440x2 @8...rep PR
405x2 @8
405x2 @9

Phone Book Press- 6x3 @8-9, est. range 259-275
275x3 @8
285x3 @8.5
295x3 @9...I think this is something like a 50lb PR compared to the last time I did these...
275x3 @8.5

Olympic Squats
4 sets of 8 with 185

Took a few obvious fatigue stops today, plus my pec started acting up after 4 sets, I'll probably implement them for everything next week.

MichaelG · Senior Member

Thursday 1/8- BDB

My new F6 came in the mail (after one month's wait...) just as I was leaving for the gym so I gave it a go.

Shirt bench- 6x2 @8-9, just breaking it in
275x2 @8
275x2 @8
285x2 @8
295x2 @8
305x2 @8
315x2 @9
*none of these were even close to touching, and I wouldn't quote me on these RPE's quite yet, except the 315 set, that was definitely a 9.

Deadlift on Plates- 6x3 @8-9, est. range 365-387
315x3 @8
340x3 @8
365x3 @8
390x3 @8...pr
365x3 @8
365x3 @9

Standing Military Press
4 sets of 7 with 115

First time in a shirt and it wasn't bad at all, many thanks to Mike T's video tips. I kept the slippers on the whole time to try and get it to seat better, which worked a little but it will take a little wearing in to get past the tightness in the arms.

MichaelG · Senior Member

Friday 1/9- SBD

Pause Squats- 5x5 @9-10, est. range 267-277
260x5 @9
280x5 @10...rep pr
255x5 @9
255x5 @9
255x5 @10
*pause squats are hard as it is, but 5x5 was really rough...no wonder I've been avoiding this set/rep/RPE combo

3-Second Pause Incline Bench- 6x2 @8-9, est. range 186-197
165x2 @8
180x2 @8.5
190x2 @9
170x2 @8
170x2 @8
170x2 @9
*these were heavy today, didn't get beyond PR range

SLDL
4 sets of 8 with 225

Definitely feeling tired and I'm grateful for 2 days rest...I'll need it, my suit should be coming Monday.

MichaelG · Senior Member

Volume Block, Week 3
*starting fatigue stops*
Monday 1/12- SBB

Squat w/belt and wraps- x3 @8-9, est. range 325-345
295x3 @8
315x3 @8
*wraps*
335x3 @8.5
350x3 @9....PR
*no wraps*
315x3 @9

Raw Bench0 x5 @9-10, est. range 226-235
225x5 @9
240x5 @10...PR
225x5 @9
225x5 @9
225x5 @10

Close Grip Floor Press
4 sets of 8 with 185

Squats were only 15lbs off my last 1rm (December 08), so tripling that is pretty good, not to mention 335 was my best about a year ago. Bench was also very good, considering 245 was my 1rm a year ago as well. Almost seems like I'm getting stronger or something...nah, couldn't be.

MichaelG · Senior Member

Tuesday 1/13- DBS

Deadlift w/belt- speed workup, x2 @7, 1x2 @9
365x2 @7
365x2 @7
385x2 @7
385x2 @7
385x2 @7
385x2 @8
405x1 @8
445x2 @9...PR

Phone Book Press- x2 @8-9, est. range 295-312
275x2 @8
295x2 @8.5
315x1 @10...oops, got greedy
275x2 @8
275x2 @8
275x2 @8
275x2 @9

Olympic Squats
5 sets of 8 with 185

Today was kind of frustrating, I got less sleep since I had to be up early for jury duty, and my fingers were all torn up from trying to put my suit on last night, which it looks like will be too small anyway, although I'll give it one more try before I'll return it...I'll be happy once I finally get a suit and have it fit...

MichaelG · Senior Member

Thursday 1/15- BDB

Shirt bench- x3 @8-9, est. range 280-297
275x3 @8
275x3 @8
295x3 @8
305x3 @9
295x3 @8
295x3 @8
295x3 @8
295x3 @8.5

Deadlift on plates- x2 @8-9, est. range 390-413
365x2 @8
405x2 @9
415x2 @9
375x2 @8
375x2 @8
375x2 @8.5

Standing Military Press
5 sets of 5 with 115

Okay, so the shirt definitely has a lot more bite when I press without the slippers in, haha, went very well though...had to cut back a little on military presses due to the high volume of shirt work. I was definitely much closer to touching than last week, but that's still not really a priority.

MichaelG · Senior Member

Friday 1/16- SBD

Pause Squats (no belt)- x2 @8-9, est. range 295-315
275x2 @8
295x2 @8
320x2 @9...pr
275x2 @8
275x2 @8
275x2 @8
275x2 @8
275x2 @8.5

3-Second Pause Incline Bench- x3 @8-9, est. range 168-179
155x3 @8
175x3 @8.5
185x3 @9...pr
165x3 @8
165x3 @8
165x3 @9

SLDL
5 sets of 8 with 225

Squats went great, 320 for a double would have been a struggle a month ago even with a belt and no pause.

-- Edited by MichaelG at 22:39, 2009-01-16

MichaelG · Senior Member

Intensity Block, Week 1
Monday 1/19- SBB

Squat w/belt and wraps- 1RM
365x1 @9
385x1 @9
405x1 @10
415x1 @10...50lb PR

Raw bench- x3 @9-10
245x3 @9
260x3 @10
245x3 @10

Close Grip Floor Press
185x5
205x5
205x5
185x5

I wanted to test out the squat to see how accurate my estimates were, and they were pretty spot on. Squats went great, a 50lb PR in one month is nothing to complain about. Granted, I added wraps, but that definitely doesn't account for the big gain. Bench was weak, but what can you expect, I was fried.

MichaelG · Senior Member

Tuesday 1/20- DBS

Deadlift w/belt- x3 @9-10, goal 445
405x3 @9
425x3 @9
450x3 @10...PR
425x3 @10

Phone Book Press- 2RM, goal 299
295x2 @9
305x2 @10
315x1 @10...missed 2nd

Olympic Squats
4 sets of 5 with 205

I picked a bad bar for deadlifts, no knurling, so grip was an issue, the last rep with 450 wouldn't have passed in a meet. The 315 press was very close, but I still did what I had to do for the day, and I tested my rack setup's ability to save me.

MichaelG · Senior Member

Well I've been dealing with buying a car this week so things got pushed back.

Saturday 1/24- BDB

Shirt Bench- x1 @9-10, est. range 341-359
335x1 @9
345x1 @9
355x1 @9
360x1 @9...PR, this would tie the New England junior record
355x1 @10

Deadlift on Plates- 3RM, goal 415
420x3 @10

My shoulder started acting up in my bench warmups, but thanks to the wonders of shirt technology it still went well...skipped overhead pressing though. Needless to say I'm excited about hitting my goal for New Englands this early...this leaves me with a little under 5 months to learn to touch and improve my bench by 5lbs to break the record.

-- Edited by MichaelG at 02:36, 2009-01-25