Reactive Training Systems

Mark Robinson · Senior Member

RE: Mark's Training Log

Mark Robinson · Senior Member

Monday: My first geared training disaster (I'm sure there's more to come)

Suited Squat (straps up, no wraps)

160kX2 (no where near depth)
170kX2 (no where near)
180kX2 (getting closer but still not getting there)
185kX1Xmiss
180kX1Xmiss

On the first bunch of sets I was trying with all my might to get down and have the scares and black eyes to prove it. On the last two sets, I got quite close to parallel on the second rep both times but then somehow lost all support and had to be caught twice. Question in the Q&A. No idea on the RPE's, all 10 trying to get them down, probably a 5 or 6 on the way up but it doesn't really count so whatever.

Ply Press

80X3@6
87.5X3@7
92.5 3X2@7
92.5 X1Xmiss at I'm stupid.

Well, to be honest I wasn't really with it after the geared squatting, had a headache from all the new pressure, on the last set of bench I hit the uprights on the first rep from being set wrong but somehow still got it up and then stupidly though, I know I'll do another one and it didn't work out.

Romanian Deadlifts (beltless)

150X4@8
160X4@8
170X4@9 (massive PR)
160X4@8

Well, I was determined to do something right today and looks like the deadlifts were it. I did this session in the middle of a 22 hour work day and now feel shattered. Lets see if the bench shirt is any kinder to me...

-- Edited by Mark Robinson on Tuesday 16th of June 2009 11:46:31 AM

Mike Tuchscherer · Guru

The geared squats can take a lot out of you. Can you take any video of your squats?

Mark Robinson · Senior Member

I don't have the means at the moment but will do soon, I'll start taking video's of everything.

Mark Robinson · Senior Member

GPP

Chins: 4X5
Rollouts: 3X10
Scap Pushups: 3X20
Lying Side Rotation: 3X10

Cross Country Route #3: 22:05 (5 second PR!) only a small PR there but I did have to spend 30 secs-1minute moving a pack of horses away from a gate...oh the fun.

Mark Robinson · Senior Member

Weds:

Ok, onto the bench shirt....

Warmup with bar then I think it went:

70k to a 2 boardX3....except I couldn't get anywhere near the board.
80k to a 2 boardX3....same
100k to a 2 boardX3 (getting closer)
120k to a 2 board X3 (touched the third one)
130k free to a few inches from chestX2
137.5k to a 1 boardX1

Well that was quite an experience!

Squat

135kX3
140kX2
135kX5
135kX5

Military Press

40kX6X6X6X3

Guess my shoulders were pretty beat up! This geared lifting stuff all seems so mental at the moment.... perserverance.

Mark Robinson · Senior Member

Friday:

Deadlift from plate.

140kX3
150kX3
160k 4X2

Felt heavier than it should as did most things this session, still beat up from Weds is my guess.

2 Board:

102.5X3
110X3
120X3@10
102.5X5X5

Good Morning

100X6
105X6
110X6X6

2 Board Close Grip

100X4@10
90X4@8
95X4@8
95X4@9

Then off to work until 3am...

Saturday

GPP: Chins: 3X5
Rollouts: 3X10
Scap Pushups: 3X20
Lying Side Rotation: 3X10

Mountain biking: route mercury butser clanfield catherington: 58minutes seconds. Another 2:30 off. Then off to work till the early hours again.

Sunday. Watch terminator and eat meat.

Mark Robinson · Senior Member

Ok, so I've now got a raw comp on in a couple of weeks so I'm going hit it hard this week, deload and just see what happens. Indicators from today were good:

Squat:

122.5kX3 (70%)
140kX2 (80%)
157.5kX2 (90%)@10
167.5kX1 (95%)@9
157.5kX2X2 (90%)@9@10

Seems I must have got thrown off or not be warm enough on the first round with 90%, a 10% jump is more than I'm used to around these weights but the 95% went up easy, which I'm very happy about.

2 Board:

95X3 (70%)
107.5kX2 (80%)
122.5kX2 (90%)@10
127.5kX1 (95%)@9
122.5kX2X2 (90%)@9

Interesting, same thing happened here with it being harder first time around. I've heard about this effect before but can't remember the details.

Deadlift

170k (80%) 4X4@8

Easy. Signs are good...as this suggests my 1 rep max to be 222.5k. I know that 4's severely overestimate what I'm actually capable of though from past experience (typically by 3-7%). Even given this, I'm still looking to hit 210k+ which should sit nicely for a 5k PR on a couple of weeks ago.

Hopefuly I can go in and clean up some of the weight I left on the platform last time....

-- Edited by Mark Robinson on Monday 22nd of June 2009 08:14:45 PM

Mark Robinson · Senior Member

GPP

Chins: 4X5
Rollouts: 3X10
Scap Pushups: 3X20
Lying Side Rotation: 3X10

Cross Country Route #3: 22:00 (5 second PR again). Looks like I'm taking on this route 5 seconds at a time.

Mark Robinson · Senior Member

Weds:

Bench

80kX3
90kX2 (80%)
100kX2 (90%)@9
105kX1 (95%)@10
105kX1 (95%)@10 (but easier)
100kX1 (90%)@9

I hadn't planned to take the top set twice but something felt a bit off/slow on the first one so I thought I'd have a go at correcting it. Worked well.

Squat

122.5kX3 (70%)
140kX3X3X3X3 (80%)@8-9

I was majorly fatigued from Monday on this but some sets were easier than others, the last one being the easiest oddly enough. Think I was more focused.

Military Press

50k 4X4@8-9

So I think I'm good to go above 105k at this comp for the bench, especially if I can take it twice in fairly quick sucsession. Its all a form thing, if I get that right I'll nail it.

Mark Robinson · Senior Member

Thursday:

Chins: 4X5
Rollouts: 3X10
Scap Pushups: 3X20
Lying Side Rotation: 3X10

Friday: all percentages are approximated.

Deadlift

100X5
120X4
150X3 (70%)
180X2 (80%)@8
190X1 (90%)@8.5
200X1 (95%)@9

I pulled my left hamstring during the workup here, its given me problems before. But although it hurt I could still lift so I did anyway, didn't do all the sets/reps planned but 95% was easy enough. Going to have to ice and do some walking to get it sorted now though as it really hurts.

Bench

80X3 (70%)
90X2 (80%)
100X1X1X1X1X1@9-10 (90%)

I took 5 singles at 90% to work on technique, I actually found this to be very valuable work and hopefuly it will help in the comp next week.

Skipped everything else because I couldn't walk without hobbling so good idea to rest it.

Mark Robinson · Senior Member

Sunday: 2 hours hiking.

Monday

Squat:

122.5kX3 (70%)
132.5kX3 (75%)
140kX2 (80%)

Bench

85k 3X3 (77%)

Deadlift

150kX3 (70%)
160kX3 (75%)
170kX3 (80%)

Weights actually felt pretty heavy today for what they were but I went pretty heavy last week and am a bit ill. By the end of the week I should be feeling fresh.

Mark Robinson · Senior Member

Yesterday: Walking 1 hour.
This Morning: Walking 1 hour.

Today:

Squat: 120k 3X3
Bench: 70kX3 75k 2X3
Deadlift: 140k 3X3

Worked on technique here, went fast and explosive, as it should be at these weights. Bench being by far the fastest. Deloading is fun...

Mark Robinson · Senior Member

Friday:

Squat: 80kX5, 100kX4
Deadlift: 100kX5, 120kX4
Bench: 60kX5, 70kX4

I'm at 76.5k this morning, (168.3lbs). Hopefuly should make weight by tomorrow morning cutting water.

Mike Tuchscherer · Guru

Good luck, Mark!