Reactive Training Systems

MichaelG · Senior Member

RE: Medium Mike's Training Log

MichaelG · Senior Member

Oh yeah and on Wednesday 2/18 I did 20 minutes on the elliptical.

MichaelG · Senior Member

Friday 2/20- SBD

Olympic squat- x2 @8-9
275x2 @8
295x2 @8.5
315x2 @9
275x2 @8
275x2 @8
275x2 @8
275x2 @8

Incline bench- x3 @8-9
155x3 @8
185x3 @8.5
195x3 @9
165x3 @8
165x3 @8
165x3 @8
165x3 @8
165x3 @8
165x3 @8
165x3 @8
...aka 7 sets at 165, yeah I dropped back too low

Out of time so no GM's as planned. Never hit a fatigue stop with the inclines, but like I said I was working at too low of a percentage, still put in good work though.

MichaelG · Senior Member

Saturday 2/21 (AM)

Incline walking- 20 min, 2.7mph, 12%

MichaelG · Senior Member

Monday 2/27- SBB

Band squat +90p- x2 @8-9
315x2 @8.5
335x2 @9
295x2 @8
295x2 @8
295x2 @9
...these were actually supposed to be x4 but I zoned out and did x2 on autopilot

3-second pause bench- x2 @8-9, est. range 239-253
225x2 @8
245x2 @8
255x2 @9...pr
225x2 @8
225x2 @8
225x2 @8
225x2 @8.5

Dips
bw x5,8,8,8

No suit squat today since Jay's car is busted, had to improvise. Benching felt real good today, put a lot of quality work in.

MichaelG · Senior Member

Tuesday 2/24- DBS

Band deadlift +90pp- x5 @ 9-10, est. range 296-307
275x5 @9
315x5 @10...pr
275x5 @9
275x5 @9.5

Close grip PB press- x3 @8-9, est. range 275-292
245x3 @8
275x3 @8 (easy)
295x2 @10...huh?
275x3 @9

Pause squats
4 sets of 6 with 225

Well if x5 with deadlifts are a gut check, and band deadlifts are a gut check, then x5 with band deadlifts is a full fledged gut inspection by a trained TSA officer making sure they fit in a 1-liter bag. Phone book press was my bane again, I think it was the combination of a very steep strength curve and the worst handout of all time. Anyway, I think I will be trying to work in the lower end of the range with the lower RPE's to see how that works.

MichaelG · Senior Member

Wednesday 2/25 AM
Incline walking- 20 min, 2.8mph, 12%

Thursday 2/26- BDB

Band bench +90mm- x4 @8-9, est. range 184-191
185x4 @8.5
195x4 @9...pr
175x4 @8
175x4 @8
175x4 @8.5

Sumo DL- x3 @8-9, est. range 362-385
315x3 @8
365x3 @8
395x3 @9...pr
355x3 @8
355x3 @8
355x3 @8
355x3 @8.5

Seated DB press
50x8,8
60x8,8

Sumo pulling is hard off the floor. That is all.

MichaelG · Senior Member

Friday 2/27- SBD

Oly squat- x4 @8-9, est. range 269-280
255x5 @8
275x4 @8.5
285x4 @9...weird set, 3rd rep felt hard, 4th was better?...pr
255x4 @8
255x4 @8.5

Incline bench- x5 @9-10
170x5 @8.5
185x5 @9
195x5 @10...rather large pr
170x5 @9

GM
5 sets of 8 with 135

Squatting went alright, oly squatting is always a hit on the numbers and the ego. I was rather surprised at inclines, but I guess I shouldn't be considering I'm always better at higher reps when pressing, but I did go from 195x3 @9 to 195x5 @10 over a week so that's still good. Kept the GMs light and high reps since I haven't done them in a long time.

MichaelG · Senior Member

In-season phase, Volume Block, Week 3

Monday 3/2- SBB

Band squat +90p- x5 @9-10, est. range 286-297
275x5 @8
295x5 @9...3lbs under pr
315x5 @10...big pr
295x5 @10

3s paused bench- x3 @8-9, est. range 226-240
225x3 @8
245x3 @9...pr
215x3 @8
215x3 @8
215x3 @8
215x3 @8

DB floor press (neutral grip)
60x8,8,8
70x8,8

Absolutely killed the squats today, something like a 20lb pr for the estimate 1rm, also even without the bands that would probably be my best raw (belt only) squat, so the fact I can do that with the bands added is a good sign. Pause bench also went well, 5lb increase in estimate, I'm hoping these will pay big dividends in my raw bench. Unfortunately Jason's truck is still in the shop, so no suit squats yet again. I definitely need to get into my suit soon or else I think I'll have to just stick to wraps and belt for the meet.

MichaelG · Senior Member

Tuesday 3/3- DBS

Band deadlift +90pp- x3 @8-9
315x3 @8
340x3 @9...pr
315x3 @8
315x3 @8
315x3 @9

Close grip PB press- x4 @8-9, est. range 265-275
245x4 @8
260x4 @8
275x4 @8.5...pr
260x4 @8
260x4 @8
260x4 @8.5

Pause squat
5x5 with 225

340x3 might not seem like much on paper but with the bands it feels heavy, probably even more than I am estimating based on how much it chews my hands up. Phone book presses actually went okay, I'll have to see how the lower weight/RPE works out, but at the very least it's less frustrating.

In other news, things might be kind of weird regarding the meet now. I checked the website and it's now listed as being in June instead of May, and if it's any later than June 6th I can't make it. I emailed the director and he said it'll probably be May 30th, which isn't as good as the 16th which I was hoping for since I'll be gone the 17th-23rd and can't train, but at least I'll still be able to do the meet. At this point I'm just going to proceed with training as planned and adjust when the date is finalized, and do a test day/mock meet if it ends up I can't make it.

MichaelG · Senior Member

Wednesday 3/4 (AM)
Incline walking- 20 min, 2.6-2.7mph, 12%

Thursday 3/5- BDB

Band bench +90mm- x3 @8-9, est. range 195-207
185x3 @8
200x3 @8.5
210x3 @9...pr
185x3 @8
185x3 @8.5

Sumo DL- x2 @8-9, est. range 395-418
365x2 @8
405x2 @8
425x2 @9 (initially thought it was 8.5, so got greedy...), still pr
435x1 @9 (couldn't set grip on second)
405x2 @9

Seated db press
55x7,7
65x7,7

Sumo DL seems to be a weird lift for me. I'm tempted to think my hips are plenty strong enough to move big weights with this form, but since I have to grip the bar narrower I end up having to grab part of the smooth and thus have terrible grip. Whatever, it's just assistance. Today was also another one on 4 hours of sleep.

MichaelG · Senior Member

Friday 3/6 (AM)
20 min on elliptical

Friday 3/6- SBD
Oly squat- x3 @8-9, est. range 285-302
275x3 @8
295x3 @8.5
305x3 @9...pr
275x3 @8
275x3 @8.5

Incline bench- x2 @8-9, est. range 207-219 (or 206, explanation below)
185x2 @8
200x2 @8.5
210x2 @9...sort of pr
185x2 @8
185x2 @8
185x2 @8
185x2 @8
185x2 @8.5

GM
5 sets of 7 with 155

So I'm finding that particularly with incline bench the higher rep sets tend to inflate my estimated 1rm that I base the goals for the day off of, so that why I kept a secondary goal that was based off of a lower rep set to try and beat instead. Eventually I'll properly figure out a new chart for pressing since 4 and 5 reppers tend to be much better than 3 and below, for example on incline I can do 195x5 @10, but only 210x2 @9, which means the strength curve there is very steep.

Also, very excited for Watchmen tonight.

-- Edited by MichaelG at 22:30, 2009-03-06

MichaelG · Senior Member

Saturday 3/7 (AM)
Incline walking- 20min, 2.7mph, 12%

In-season phase
Intensity block, Week 1

Monday 3/9- SBB at HSP

Suit squat- x3 @9-10 (turned out to be 8-9), est. range 504-534
455x3 @8
495x3 @8...pr
515x3 @9...pr
495x3 @8
495x3 @9

3s pause bench- x1 @9-10, est. range 273-288
245x1 @8
275x0...moved about an inch
255x1 @10
245x1 @9

I'm really loving how squatting in the suit is going, although it leaves me hurting just about everywhere. The hardest part about it all is just getting used to the heavier weights on my back, that's why I didn't up the weight into the intensity range yet, but that'll come soon enough. I was way too shot after squatting for productive benching, numbers were horrible. Win some lose some I guess.

MichaelG · Senior Member

Tuesday 3/10- DBS

Band deadlift +90p- x1 @9-10, est. range 380-400
365x1 @9
385x1 @10
365x1 @10

CG PB press- x2 @9-10, est. range 279-295
275x2 @9
280x2 @9
275x2 @9
275x2 @9.5

Pause squat
4 sets of 7 at 225

No big prs today, deadlifting felt heavy, back tired from yesterday. Still put in good work though.

MichaelG · Senior Member

Wednesday 3/11 (AM)
20 min on elliptical

Thursday 3/12

Band bench +90mm- x2 @9-10, est. range 222-234
205x2 @9
225x2 @10
235x1 @10...spotter touched second
205x2 @9.5

Sumo DL- x1 @9-10, est. range 448-472
455x1 @9...pr
455x1 @9
455x1 @10

Seated DB
60x6,6
70x6,6

I misgrooved the first rep with 235 so it was ugly and wasted energy. Sumo is going well...I'm kind of curious if I'd be good for 500+ that way, but for the sake of the meet I'll just keep things consistent. Shoulders are stronger than ever.