Reactive Training Systems

In the gym again today:

Bench

60X5@5
70 2x4@6
80 2X3@7
90X3@8
95X3@8 (PR)
97.5X3@9.5 (PR I think)
92.5X3@8
92.5X3@9

So either way I hit 97.5 for a tripple, I think this puts me in good shape for the 110 planned next week. Took some photo's though and they did show some pretty messed up stuff going on with my bench.... I'll post them when I get a chance but basically, my whole setup it would seem is skewed. This could be a result of uneven scapular but it means the press doesn't go up evenly as the photo's near the bottom show.

Squat

80X5@5
100X4@6
120X3@7
140X3@8
150X3@9
140X3@9 (setup badly)

Ok so a little better than the other day, still not full strength but better. Going to keep on the deload and hope full strength is back by next Sunday. Photo's here show a couple of interesting things too, again unevenly on my back, could be the shoulderblades.

Cls Grp 2 Board

80X4@7
90X4@8
100X4@9
95X4@9

called it a day, now is not the time to push it. Feeling a little more optimistic but will have to watch indicators closely over the next week and a half.

Monday Deload:

Squat

80kX5@5
100kX4@6
120k 2X2@7
135k 3X3@7

Bench

60X5@5
70X4@6
80 2X2@7
85 3X3@7

Deadlift

100X5@5
120X4@6
140X2@7
160 3X3@7

Thursday: Last Training Day

Squat:

80X5
100X4

Bench

60X5
70X4

Deadlift

100X5
120X4

Sunday: Competition Report

Ok, sleep was low and the heat was oppressive etc etc but at the end of the day it didn't go too bad:


Squat

60x8
80x5
100x4
120 2x2
140x1
150x1

On the platform

160x1 easy
170x1 harder but had it
175x1 set up far too wide and did the longest rep of any lifter at the whole meet. Halfway up I was seriously wondering when the judge was going to call the spotters but it went up! 10k pb on the platform.


Bench

Barx10
60x5
70x4
80x3
90x1

On the platform

95x1 miss as I didn't wait for the start command
105x1 nailed it
110xmiss near the top... I never miss at the top but I think my setup was unstable.

Deadlift

100x3
120x2
140x1x1
160x1
180x1

On the platform

190x1
200x1
205x1 5k platform p b.

Went smoothly played it conservative and built the total. So total 485k which was 20k up on the last one in January or 4 percent. One step at a time...

Thanks Mike, you helped a tonne with that. Easy Training Today:

Front Squat

80X3
90X3
100 2X2

DB Bench

30X3
32.5X3
35 2X2

Chins 3X5 (thought I'd get this part of the GPP done in the gym).

Ran for 20 minutes today, was a bit chesty but got through it. I'm also going to start logging whenever I do something detrimental on the diet front in order to monitor how locked in I am here. I think it's important part of getting in shape for the sport, the standard I'm trying to adhear to is 5 healthy fast oxidizing type meals per day, I.e proteins fats and vegetables. So I'll only be listing the strays from that, so far this week:

1x12 inch chilli chicken sub.

Monday: First day back proper training

Squat: 70%X3, 75%X3, 80% 2X2

122.5kX3@7
132.5kX3@7-8
140kX2@7-8
140kX2@7-8

I've not listed these as 7's or 8's as my reps don't seem to fit either picture. They're not fast enough to be speed reps, even with all of my force but I know I could knock out 10 of them, just not very fast. Then again, I've never been very fast on the squat or the deadlift...

Ply Press: 70%X3, 75%X3, 80% 2X2

82.5kX3@7
87.5kX3@7
92.5k 2X2@7

These were easily fast enough to count as speed. My bench is much faster though.

Romanian Dealifts (beltless):

140X6@8
150X6@9
140X6@8

According to the 1rm estimator I'm approximately the same strength at these as my comp pull! Haha, wouldn't like to go for one of them with straight legs.

Solid session, felt good to get back into training.

Continuing on this easy week, doesn't feel like I'm doing anything but I suspect Mike's going to make me wish I hadn't said that soon. :D

Rack Lockout

70%X3, 75%X3, 80% 2X2

80X3@7
90X2@7
95 2X2@7
87.5X3@7

Not being sure where my 1 rep max was here I messed up the planned programming a bit. However, this exercise seems to change a lot all the time anyway.

Squat Heels Raised

70%X3 75%X3 80%X2 75%X5

122.5X3@7
132.5X3@7
140X2@7-8
132.5X5@9

Called these 7's but I can't actually test the explosiveness of them easily because there's a good chance I hit the j-hooks everytime. Hitting them slowly is not too bad but at full speed its dangerous so I ease up here.

Standing Military

45X8@8
45X7@9

I fatigue quickly with shoulder based stuff still but there is a marked increase in strength here since last time I hit these (even if it is still pathetic).