Reactive Training Systems

Tony Reid · Senior Member

Tony Reid Training Log

Tony Reid · Senior Member

Monday 5-11-09
6:00-7:30
178.5lbs
w/ Dad
The Pound

YUCK!

I didn't heed my own advice. I thought I eased into it on Saturday. Way too sore today...still gave it a go, just not very good.

Competition Bench
Warmups
Cyclic
295x4 @8
315x4 @8
335x3 @9
355x2 @10
295x4 @8
295x4 @8
21NL
Way too sore

3 Count Pause Squats
Warmups felt good and then just kept getting worse as I got into it

Incline Press Thumbs from smooth
Very light and stretched a lot

We'll see how Wednesday goes.

Tony Reid · Senior Member

Wednesday 5-13-09
8:00-9:30
179lbs
w/ Dad
The Pound

Legs felt better, but chest/shoulders still sore. I took it easy on the chest, stretched it out, and got the reps. I pushed it hard on the deads.

Deadlifts w/ belt
Warmups
Cyclic
480x4 @7
520x4 @7
560x3 @8
590x3 @9
640x2 @9+
520x3 @8
19NL

3 Count Pause Bench
Warmups
Cyclic
225x3 @7
245x3 @7
265x3 @7
285x3 @8
305x3 @8
325x3 @8+
245x3 @7
21NL

Glute Ham
1x4
15# dumbbell 1x4
1x4
20# dumbbell 1x4
1x6
22NL

Elbows out extensions w/ dumbbell
30x6
35x6
40x6
40x6
24NL

Decent workout

Andrew Hollenbeck · Senior Member

640x2 is beastly!

Tony Reid · Senior Member

Thanks man!

Tony Reid · Senior Member

Saturday 5-16-09
8:00-9:25
178.5lbs
w/ Dad and Judy is back
The Pound

Squat w/ Belt
Warmups
Cyclic
360x5 @7
400x4 @7
430x4 @8
480x3 @9
520x2 @9+ (sllooowww grind on 2nd)
430x3 @8
21NL

Mid Range Rack Lockout Bench
(I lowered it another ring)
Warmups
Cyclic
315x4 @8
345x4 @9
375x4 @9
405x2 @10
375x3 @10
345x6 @9
23NL

Glute Ham Raise w/ Dumbbells
Bdywt x6
20# 1x6
30# 1x6
40# 1x4
24NL

Date: May 19, 2009

Monday 5-18-09
178.5lbs
w/ Dad and Judy
The Pound

Competition Raw Bench
Warmups
Cyclic
295x4 @7
320x3 @8
350x3 @9
375x1 @10 (I doubled this a couple weeks ago and did 365x3) Sort of disappointing, however, I am confident it will bounce back.
11NL

3 Count Pause Squat
Warmups
Cyclic
400x3 8
440x2 9+
360x3 8
8NL
Felt much better than last week when I couldn't even do these after the heavy squat on Saturday.

Incline Bench (Thumb from smooth)
160x4 @7
190x4 @7
210x4 @7
230x4 @8
250x4 @9
20NL

Overall decent day. My back is way tight and sore, but in a good way. Hopefully, loosens up for Wed dead.

Tony Reid · Senior Member

That was me (not Anonymous), I don't know what I did.

Tony Reid · Senior Member

Wednesday 5-20-09
8:00-9:25
177.5lbs
w/ Dad and Judy
The Pound

I talk a lot on here, maybe some care, maybe some don't. This is my Facebook, Linkd In, My Space and personal website. This is all I got. With training you have some good days and some bad, today was ho hum. I weighed 177.5lbs, not because my cardio is thru the roof and I'm leaning out, no I'm just not eating enough. May is turning into a tough month w/ lots going on at work and home and I'm not getting the time to eat good meals in the evening. So, this workout is typical of how I feel right now. I know, I'll bounce back, but I was just going thru the motions, trying to get the numbers down and check "workout" off the list. I have a meet coming up in less than 6 weeks, I have confidence the strength will be there, I just have to grind thru a couple weeks of May first.

Deads w/ Belt
Warmups
Cyclic
520x3 @8
570x3 @8+
610x2 @9
660 Nope...Reflecting on it, I know I didn't give it my all, pretty disappointing.
8NL

Bench w/ 3 count pause
My shoulder is still hurting, not injured per se, just very sore
Warmups
Cyclic
295x3 @8
325x3 @8+
345x2 @9
8NL

RDL
255x5
305x5
345x5
395x4
19NL

On the bright side, never in my life would I have moved anywhere near the weights I have been moving especially this far out from a meet. My core strength has gone up tremendously since I started the RTS 14 weeks ago. Squats and deads have had big pr's and bench slightly so. Previous to doing this RTS I MAYBE, MAYBE would have attempted a single at 610 on my max workout before a meet. Now, I expect to rep it at any workout. And on and on w/ the squats. However, I stupidly feel I need to hit 10-20# prs every workout and when I miss a lift I tend to feel like the world is crashing. Realistically, things seem to be going well, but after a bummer of a workout, I have difficulty just brushing it off and therefore anyone that reads this gets stuck listening to me drone.

On a brighter side, I got a bad new tat, so it's all good.

Tony Reid · Senior Member

Saturday 5-23-09
8:00-9:30
179lbs
w/ Dad
The Pound

Squats w/ belt
Warmups
Cyclic
410x3 @7
450x2 @8
480x2 @8
510x2 @9
530x1 @9+
430x2 @8
12NL

Rack Lockouts
Warmups
Cyclic
315x3 @8
365x3 @8
405x2 @9
435x2 @9+ Had a little bounce on the pins
10NL

Glute Ham
Bodyweight x10
25# x5
35# x5
45# x5
Bodyweight x5
30NL

Squats felt pretty good. I noticed that on the 510 2nd rep, I started to break form a bit and had to work to straighten up. When I went to 530, I just wanted to make sure I could get it while keeping form. Mentally I wasn't prepared for 2, so I did a good one. I don't know if I could have gotten a double today, maybe, but it would have been a real struggle and I didn't want sloppy form.

Tony Parrella · Senior Member

great job on the squats tony

Tony Reid · Senior Member

Thanks Tony...sorry I didn't see this for awhile, but I appreciate it!!

Tuesday 5-26-09 (This week is Tues, Thurs, Sat...we'll see about next week)
6:00-7:20
182lbs
w/ Dad and Judy
The Pound

Box Squats
Warmups
Cyclic
410x3 @8
440x3 @8+ (misload...had a 10# collar on one side and spring collar on the other...my fault, I didn't tell my dad the correct weight)
450x3 @8+
410x2 @8
11NL

Competition Bench
Warmups
Cyclic
295x3 @7
325x3 @8
340x3 @8+
355x3 @9 (shoulder still sore, but I felt pretty good w/ these today...felt strong)
12NL

Dumbbell Press
70#x4
80#x4
90#x4
100#x4
110#x4
120#x4
24NL

This felt like a pretty good workout. I wish I knew what was up w/ my shoulder. It's sore to the touch right on the front shoulder muscle and the pain goes to my elbow. I think it's pinching off the nerve and that's why my elbow is always sore. I have a physical therapist friend and I may call her to get some advice. When I talked to her previously about it she mentioned lots of stretching. I wasn't real familiar w/ that term.

Mike Tuchscherer · Guru

Got to do the stretching... even when there aren't aches and pains.

Maybe ask Nick Underwood (NickU on this site) what he did. I think I remember him having a similar problem a while ago.

-- Edited by Mike Tuchscherer on Wednesday 27th of May 2009 12:17:08 PM

Tony Parrella · Senior Member

I would agree with your friend. Im a physical therapist and most of the nagging injuries in powerlifting can be lessened or prevented with adequate stretching. It sounds like you might have some bicep tendon/rotator cuff tendonitis and also some impingement of the nerve. I would suggest focusing on strengthening the shoulder girdle especially External and Internal rotators as well as the rear delts to help stabilize the joint. Sometimes if the muscles in the front of the shoulder are more developed than the rear, it can change the mechanics of your shoulder. Besides the stretching, icing and a gentle massage to the area can help relieve some of the pain. Let me know if this helps.

Tony Reid · Senior Member

Thank you for the advice!

I have scheduled an evaluation w/ Amy this weekend. She is a PT, but only on a real part time basis, due being a stay at home mom. However, for some people she will do private treatment. She said she will take me on and help me out. Hopefully, this works out well for both of us and I can start feeling better. I'll let you know how it goes.