Reactive Training Systems

Dana · Veteran Member

RE: Dana's Training Log

Dana · Veteran Member

Tuesday, 2-9-09
Accumulation - Week 2, High Stress/Low Intensity

Shirted Bench (old 46 Fury)
305x3 no touch
325x2 @7.5
340x2 @7
355x5 @7.5
355x5 @7.5
335x3 @7
335x3 @7.25

Close Grip
245x2 @7
265x2 @7
285x5 @7
285x5 @8
270x3 @7
255x3 @7
245x3 @7

4 Board CG
285x6
315x6
335x6

Shirted work felt ok, but awkward, fighting the bar to touch with the lighter weights. Next week I'm moving into an old 46 Katana.

Dana · Veteran Member

2-14-09

Wide Grip Bench
255x2 @7
275x2 @7.5
295x5 @7.75
295x5 @7 (paused)
275x4 @7
265x3 @7
255x2 @7

Reverse Band Press
340x2 @7
370x2 @7
395x5 @7
395x5 @7
375x4 @7
365x3 @7
340x2 @6

No shoulder work, some back and biceps. Looking forward to ART next week.

Brady Stewart · Senior Member

Wow Dana. You've gained about 20lbs on your reverse band bench in 1 week!

Dana · Veteran Member

Week 3- Medium Stress/Medium Intensity

Tuesday, 2-17
Shirted Bench (Older 46 Katana)
335x2 no touch
355x2 @ 7 2nd rep touched
370x1 @7.5
390x4 @9.75
375x2 @8
355x3 @8

Close Grip Bench
270x2 @7
285x2 @7.5
295x1 @7.75
310x4 @8
295x3 @7.5
275x2 @7

No board work due to some right shoulder soreness. The shirted bench went better than expected, given that a favored my right side considerably. Nice to be in a tighter training shirt (also serves as my competition 1st attemtpt shirt). My caculated average RPE for the shirted bench work ended up being 83.6%, over the target of 80%.

Dana · Veteran Member

Saturday, 2-21

1 Board WG
300x2 @7.5
315x2 @8
335x1 @8
350x3 @8.5
335x3 @7.5
315x3 @7

CG Reverse Band Press
370x2 @7.5
395x1 @8
415x1 @8
425x4 @8.5
405x3 @8
385x3 @7

PRs on both exersizes today. Still feeling a little beat up from ART and Tuesday's bench. Hope to be recovered for next week's transmutation phase. Got some good lat work in as well and weigh a beastly 205 lbs.

Dana · Veteran Member

Week 4 Transmutation
High Stress/High Intensity
Tuesday, 2-17
Shirted Bench (older 46 Katana)
360x2 @7
385x1 @7
405x3 @9.5
405x2 @8
385x2 @8
365x@ @7

2-18
Close Grip
285x2 @8
305x1 @8
315x3 @8.25
320x3 @8.5
300x2 @8
285x1 @7.5

3 Board CG
275x6
295x6
315x6

Tuesday's workout was somewhat off. Some residual pain in my right shoulder made set up less than ideal, as I favored it somewhat. The reps weren't tight, but at least I got them. Wasn't able to finish the workout because of the shoulder discomfort and returned the next day and was able to do the CG and 3 Boards. Not 100%, but fought my way through the discomfort. Probably on a fine line now between backing off to heal, or pushing on the contest in 3 weeks. Also getting ART, which may be too much based on the intensity of training. Brady has me lowering some stress levels next week which should help. I'll also be testing next week, 2 1/2 weeks out from the contest in an attempt to increase recovery. Kind of a concession we're making for being old and banged up.

Dana · Veteran Member

Saturday, 2-28

WG 1 Board
305x2 @8
325x1 @8.5
345x3 @8.5
330x2 @8.5
315x1 @8

Reverse Band Close Grip
395x2 @8
415x1 @8
440x3 @8
425x2 @8.5
405x1 @7.5

Due to some shoulder problems and a test workout scheduled for this coming Tuesday, Brady had me back the intensity off to a medium and reduce my weights by 2-5%. Turned out well in that I was able to do sets at lower RPEs than I would have anticipated. Even ended up with a pr in the reverse bands. Looking forward to seeing what's there on Tuesday. Put the ART session off till Wednesday.

Dana · Veteran Member

Test Week

Tuesday
Shirted Bench bwt 204
315x2 @ 7 no touch
355x1 @ 7 almost touched
385x1 @ 8 touched
405x1 @ 8
put on newer 46 Katana
425x1 @ 8 "3 from touching
425x1 @ 8.5 "2 from touching
425x1 @7 "1 from touching
older Katana back on
405 x1 @ 7.5

Close Grip
270 x2 @7
285x1 @7
305x4 @8
290x3 @ 8
270x2 @7

Still nursing a slighly sprained right shoulder and it showed during the workout. Very tentative. Biggest problem may have been I was too heavy for the shirt I used. Brady has me testing 18 days out (instead of 11). I do think I'll be fresher by the contest. Tonight just felt like a wasted workout.

Saturday
Medium/Medium

Wide Grip Bench bwt 202
275x2 @ 7
295x1 @7
310x4 @8
310x3 @8
275x3 @7

Reverse Band Press
380x3 @7.5
405x2 @7.5
430x4 @8
425x3 @8
385x2 @7

I notice I seem to comment alot about shoulder "health". Today, no pain and the workout showed it. Felt strong and explosive. The weights were light in my hands and I'm looking forward to the contest in 2 weeks. Need to figure out which shirts to wear. You'd think I'd have this down better by now.

Dana · Veteran Member

Week 6 Realization

Tuesday, March 10, Medium Stress/80%

Shirted Bench (Older Stock 46 Katana)
340x2 @ 7.5
365x2 @ 8
385x3 @ 8
375x2 @8
345x3 @7

Close Grip
275x2 @ 7
295x2@ 7
310x3 @ 8
300x2 @ 7.5
280x3 @ 7

Good workout. Nice to get reps to touch in a shirt, which will be my opener shirt. Feeling well recovered. I think Brady has me on track for next weekend.

Dana · Veteran Member

Saturday, 3-14
70%/Low Stress

Wide Grip
240x4 @7
260x5 @7.5
275x5 @7.5
255x4 @7

Reverse Band Press
335x4 @ 7
365x5 @7
385@ @7
355x @7

Easy workout, starting to back off for the contest next Saturday. Tapering the intensity down has felt good. Again, this is our attempt to adapt the program somewhat for a Master's lifter. Not going quite as heavy as close to the contest. Should be well rested. Not sure where my attempts will fall. Other than an easy opener to get on the board (402/407), the rest will depend how tight a shirt I change into for 2nd and 3rd attempts. I didn't go too heavy on the shirted bench this cycle, but hoping there's a carry over from things like reverse band presses.

Brady Stewart · Senior Member

Congratulations going 3 for 3 and nailing a big bench DANA!!! All that hard work and planning really paid off!

Dana · Veteran Member

Brady, thanks man for the help - I couldn't done it without you setting everything up for me. Also appreciate your help at the contest, made it so easy for me just to focus on the lifts. Great to to practially have the whole club there. BWC RULES !

Wednesday
240 3x3
Lat work

Saturday 35th Ozark Open - St. Louis.

89.65 bwt
Opener - 402 (training shirt, loose 46 Katana) ok lift
2nd - 429 (newer 46 Katana, barely touched) - easy lift
3rd - 451 (same shirt, pulled down slightly more) - completely smoked it. Easiest third attempt I can ever remember.

RTS worked wonders for me. Brady has be tapered perfectly and I was completely fresh for the contest. There's no doubt, I'm a believer! Heaviest I went in training was the test with 425 (and that didn't touch). Most of my work was done with 405 for triples. Can't wait for Bench Nationals to get here. Even at 52, I think I expect some big gains from the program by then.

Brady Stewart · Senior Member

Dana, hopefully I didn't throw too much at you at once tonight. There was a lot to compute, but we are on the right track. I hope the spreadsheets help and can give you some ideas that you can take off with. I'll make sure that you are going the right direction. Next thing you need to do is get some exercises together. We can talk and discuss those as well if you want.

Dana · Veteran Member

Brady - the help was great. I do think I'm getting it down and setting up the program through September gives me the long range perspective. Certainly willing to be patient and willing to work an offseason, onseason and competition phase. I think getting giving my raw bench some attention will be a good start. I'll select some exersizes and get back with you.

Week Ending 3/28 Deload
Tuesday - Bench, 240 5x3 (varying grips) 65%
Friday - Bench, 260 6x3 (varing grips) 70%

Felt good to "ease" back in. Contest took more out of me than I realized.