Reactive Training Systems

Tony Reid · Senior Member

Tony Reid Training Log

Tony Reid · Senior Member

Second workout 2-11-09

Pause deadlifts

Warmup

135 2 sets of 6

250 2 sets of 4 (second set w/ pause)

340 1 set of 3

Working

430 2 x 4 w/ pause RPE 8 & 8.5

450 2 x4 w/ pause RPE 8.5 & 9

16 NL

Ply Press
135 2 sets of 8
155 1 set of 6
225 1 set of 6

Working
265 1 x 4 RPE 7.5
295 1 x4 RPE 8
315 2 x 4 RPE 8-8.5

Good Mornings
135 x 6
185 x6

Working
225 1x6
275 2x6

Skull crushers w/ palms in 5 sets

Started at 6:00 ended at 7:25 worked out w/ my dad.
I liked it!

-- Edited by Tony Reid at 04:06, 2009-02-24

Tony Reid · Senior Member

3^rd Workout 2-14-09
Another good one today.

Heel raised squats
135 x 8 x 2
250 x 4
270 x 3
340 x 2

Working Cycle
390 x 4 RPE 8
390 x 4 RPE 8
410 x 4 RPE 8.5
410 x 4 RPE 8+ (went better than the 3rd set)
NL 16

Bench
135 x 8 x 2
225 x 8

Working
295 x 4 w/ chain (335 top) & 2 board 7+
315 x 4w/ chain (355 top) & 2 board 8+
315 x 4w/ chain (355 top) & 2 board 8
315 x 4w/ chain (355 top) & 2 board 8.5
NL 16

GHR
1 x 8
2 x 8 w/ 15# dumbbell
1 x 8 w/ 20# dumbbell
NL 32

Peterson Step ups 10 1/2" milk crate w/ 45# plate on top
4 x 15

Hanging straight leg lifts (abs) 3 x 10

Weight 177.5

Started 7:50am ended 9:10am. I lifted w/ my dad.

Squats were a bit awkward, but I felt strong. Bench was good, had some trouble securing 2 board to my chest, usually there are 3 of us so, my dad lifts off and spots and Judy holds the board. However, still no Judy, so we used a mini-band wrapped around my chest onto the board. I've had chains for years and never used them, man I've been missing out.
-- Edited by Tony Reid at 22:43, 2009-02-23

-- Edited by Tony Reid at 04:09, 2009-02-24

Tony Reid · Senior Member

4^th workout 2-16-09

Ok workout

180#

Pause bench
Warmups
Cyclic

285 x 3 rpe 8
305 x 3 rpe 9
315 x 3 rpe 9
315 x 3 rpe 8/9

Box squats
Warmup

Cyclic
335 x 4 rpe 8
355 x 5 rpe 8
375 x 5 rpe 8+
405 x 5 rpe 9
I screwed up here...I wanted 415, but loaded 365 (forgot the quarter). I did this for 5, so only rpe 8, but did not go back to 415, because I was spent & upset b/c of misload & time crunch.

Incline
155 x 6
185 x 6
205 x 6
225 x 6

I did scap pushups sunday 3 x 20. I liked them. I googled them & saw youtube demo.

Tony Reid · Senior Member

5^th workout 2-19-09

I couldn't get a workout in on wed because I had to let out my inner teenager by going to the Motley Crue concert. It was 5th time seeing them. They were the 1st band I ever saw in concert @ age 13. So, I did a thurs workout.

2 ct Dead warmups
Cyclic

445 x 3 @ RPE 8
475 x 3 @ RPE 8
495 x 3 @ RPE 8+
520 x 3 @ RPE 9
520 x 3 @ RPE 9
Wow, tough

Ply press, no spot 6yr old Kayla holding board

265 x 4 @ RPE 8
295 x 4 @ RPE 8
315 x 4 x 3 @ RPE 8+

GM's

155 x 6
225 x 6
245 x 6
295 x 6

2 x 10 skull crushers
95 115

5 @ 125

2 x 20 Scap pushups

-- Edited by Tony Reid at 23:29, 2009-02-23

Tony Reid · Senior Member

6^th workout 2-21-09

Hit it hard this morning. Good one!

Weight 179.5

7:45-9:10am

Oly Squat
Warmups

Cyclic
360 x 3 RPE 8
380 x 4 RPE 8
400 x 4 RPE 8
410 x 4 RPE 8+
420 x 4 RPE 9
430 x 3 RPE 9

2 Board w/ Chains---Chains have 1 1/2 Link on the floor at start and only coils about 3 more links at bottom. So, it does not even de-load 1/2 the chain. So w/ 40# on top it probably only de-loads ~ 10-15 pounds. I like these and felt great about today.

295 real weight + (40 # chain for all) x 4 8 RPE
315 x RPE 8+
335 x 4 RPE 9
355 x 4 RPE 9
375 x 3 RPE 9+

GHR 20# dumbbell 4 x 10
Side lateral raises 10# 3 x 8

Great week! I feel I'm playing w/ heavier weights during normal training and not just looking at a steady upward progression of weight for the program, which can sometimes be deflating.

-- Edited by Tony Reid at 04:12, 2009-02-24

Mike Tuchscherer · Guru

Nice to have you posting, Tony!

Tony Reid · Senior Member

Monday February 23 2009
6:00-7:12 pm

181.5 pounds

Lifted w/ my dad.

Competition raw bench
Warmups

Cyclic
275 x 5 RPE 8
295 x 5 RPE 8
315 x 5 RPE 8+
325 x 4 RPE 8+/9
335 x 4 RPE 9
*this would equate to about a 418 1rm, which I know I cannot do, so although I felt good about the weights, I don't think I can go w/ 418 as a 1rm...or should I?

Box squat
10 1/2" Milk crate
warmups

Cyclic
380 x 5 RPE 8
380 x 5 RPE 8
400 x 5 RPE 8+
420 x 4 RPE 9
420 x 4 RPE 9

These were good and tough, esp only 2 days after doing ~ the same as in my oly squats.

Dumbbell Press

100# x 6
110# x 6
120# x 6
Last ones @ 120 were tough

Hanging abs 3 x 10

Off to basketball practice for my daughter. Every team needs a 5'4" basketball coach!

Mike Tuchscherer · Guru

Given your training history, I bet you're a bit more rep-dominant than the RPE chart makes it seem. Until I get enough data to change your RPE chart, continue to base your training weights off of days where you do x3 or lower. Does that make sense?

Tony Reid · Senior Member

Yes, I get it...thanks

Eric Talmant · Senior Member

Tony Reid wrote:

5^th workout 2-19-09

I couldn't get a workout in on wed because I had to let out my inner teenager by going to the Motley Crue concert. It was 5th time seeing them. They were the 1st band I ever saw in concert @ age 13. So, I did a thurs workout.

2 ct Dead warmups
Cyclic

445 x 3 @ RPE 8
475 x 3 @ RPE 8
495 x 3 @ RPE 8+
520 x 3 @ RPE 9
520 x 3 @ RPE 9
Wow, tough

Ply press, no spot 6yr old Kayla holding board

265 x 4 @ RPE 8
295 x 4 @ RPE 8
315 x 4 x 3 @ RPE 8+

GM's

155 x 6
225 x 6
245 x 6
295 x 6

2 x 10 skull crushers
95 115

5 @ 125

2 x 20 Scap pushups

-- Edited by Tony Reid at 23:29, 2009-02-23

MOTLEY CRUE CONCERT?!?!

Aren't they supposedly on tour for the last time-AGAIN?

Cool deal that you are using Mike's system and that you are posting your log. I will be watching and learning!

Eric

Tony Reid · Senior Member

Eric-

Don't crack on the Crue!!! I think I might have to change my intro music next year at the Unity Meet. I will use all 60 seconds of my allotted time for my lifts just so you can get more enjoyment!!

The great thing about the concert is that it was at the same location as 23yrs ago and the exact same women were there, wearing the exact same outfit as 23 yrs ago, however they fit a bit differently smile

-- Edited by Tony Reid at 02:11, 2009-02-26

Tony Reid · Senior Member

2/25/09
6:05-6:25

180#

Deadlifts
Warmups

Cyclic
470 x 4 @8
500 x 4 @8
520 x 4 @8+
540 x 4 @9
540 x 4 @9

Ply Press
Warmups

Cyclic
295 x 4 @8
315 x 4 @8+
335 x 4 @9
335 x 4 @8++ (had a bit more rest, or something...not quite a 9)
335 x 4 @9

GHR
25# weight
3 x 6

3 Board Press w/ index on smooth
245 x 8 (too light)
295 x 8
295 x 8

Peterson Step ups onto 10 1/2" milk crate w/ 45# plate on top
2 x 15

Hanging abs
1 x 10
1 x15
1x 15

Good workout, felt pretty strong.

Mike Tuchscherer · Guru

Nicely done!

Tony Reid · Senior Member

Wow...great and ?s

8:00-9:25am
180#

Tony Sid and Judy

So, I was feeling good about squats this morning, even though I was up past midnight and ate some snacky junk last night. I had some tostito chips and chex mix and a couple Leinie Honey Weiss's. Not premium lifting food.

I start squatting

Warmups
Cyclic
370 x 5 @8
400 x 5 @8
420 x 5 @8

Now my dad is looking at his numbers and says he's up to 30NL. I explain the intricacies of RTS because I am such an expert (um...no) and I tell him he's doing too much periodization and not taking big enough jumps to test his 8/9RPE. He was adding 10# per set and kept getting 5. So, I said watch this...

I am now jumping it to 450 and I will get 2-3 here for a 9 and then I will drop back to the 430ish range for another 9RPE. So, I start my 450 and crank out an easy 5 (no belt) which is a huge pr and then I hesitate to even call it a 9, it's more like 8+.

450 x 5 @8+/9

So, now my dad says well what do you do now? I said, I don't know, I post and see what I should have done. I actually stopped at this point for a couple reasons. One, I was happy w/ the success this morning and 2, I am so far out from competing that I can use this as a good base and learning opportunity for future workouts. So, what should I have done? Anyone? btw--At the Unity Meet w/ Belt I missed at 501-embarrassing and came back and got it, but had unnecessary struggle.

2 Board bench w/ 40 Pounds of chain

Warmups

Cyclic
315 x 5 @8
335 x 4 @9
335 x 4 @9
315 x 5 @9

GHR
30# Dumbbell
3x6

Side Lateral extensions
10# x 12
15# x 12
15# x 12
20# x 10

I thought I had another good week of training. I'm really enjoying RTS and I feel fresh every workout instead of burnt out from the heavy weights. I should have been changing up exercises years ago.

I just hope to continue learning, so I can make improvements.