Reactive Training Systems

Nick Morneau · Senior Member

Nick M TRAINING LOG

Nick Morneau · Senior Member

I am currently in my 3week of my volume block

Volume block
day 1

Suited squats+90c
3 reps/ 5%fd/ 8-9rpe
465x3@8
485x3@8.5
495x3@8.5
505x3@9
515x3@9
525x3@9.5
495x3@9 (5%)

floor press
3 reps/ 5%fd/ 8-9rpe
305x3@8
315x3@8
325x3@9
335x3@10
310x3@9

sldl
5 reps/4 sets/ 8rpe
310x5@8
330x5@8
355x5@8
375x5@9

All in all not a great workout. Its going to take some time to get used to training at home and this is a new bar that I have never used before and the grip is bigger than I am used to. My suit cant be any looser. I really need to get a new training suit. I am loosing weight and it was already loose so its not giving me much.

Oh ya for some reason my camera has no sound anymore but its prob better, now you dont have to hear the horrible music.

Here is my new home gym. Its not much but I like it. If your thinking dam the walls are dirty its because that used to be the cage for my 3 dogs and I havent had time to clean anything or find a new place for everything just yet. I have since moved them to another spot in the basement.

Here is my floor press video. Its not the greatest weight but I am working on it. My bench is horrible. Its pretty obvious that my arms are as small as they get and my range of motion is very long but theres nothing I can do about that. This was my first time in years of doing floor presses so It went ok.

Here is my squat. It was ok. My suit is really not giving me much at all at this point.
I really need to work on my walkouts because they suck. I know I shouldnt be using a mirror so I am going to start working on that asap. I am just so used to it but I definitly have to practice without it. I know it looks really high but it wasnt its just the angle. If you look in the mirror you can see that depth isnt bad. Its not competition though so I need to work on that

-- Edited by Nick Morneau at 15:12, 2009-03-10

-- Edited by Nick Morneau at 00:27, 2009-03-12

TRON · Senior Member

Hey Nick
Looks like a pretty nice setup you have going there.
It looks like your rack hole spacings are nice and close together which is nice

Nick Morneau · Senior Member

Ya the rack turned out great. I really like it.

I just have to get used to lifting at home. I am going to be training alone until my training partner gets back from training in 6 weeks. Its definitly different. I am not giving up the commercial gym entirely, i still need to do cardio + it will be a nice change of pace. I just cant do anything heavy at the commercial gym other than bench so it will keep the heavy squating and deads for home. Now I just have to start lifting some heavy weights.

-- Edited by Nick Morneau at 00:25, 2009-03-12

BobW · Senior Member

Nice setup!

Overall, I enjoy training at home.

Good squatting. You're strong.

Nick Morneau · Senior Member

BobW wrote:

Nice setup!

Overall, I enjoy training at home.

Good squatting. You're strong.

Thanks. I am really trying to work on the squatting. I dont get that much out of my suit at all. Prob because its almost 1 years old wih me training in it every week. I am getting it altered again this week because its so loose.

The squat was a little heavier than I listed in the video. I forgot that my new bar is 55lbs instead of 45 but either way I have a long way to go to catch up to the big boys at 275 but I will be damned if I dont try.

Nick Morneau · Senior Member

March 12/09
volume week
day 2

Ply press
3 rep/ 5%fd/ 8-9rpe
305x3@8
315x3@8
325x3@9
330x3@9.5
310x3@8
310x3@8.5

deads
3 rep/ 5%fd/ 8-9rpe
485x3@8
505x3@9
515x3@9
490x3@9

3 board press
325x5@8
325x5@8
325x3@9
325x3 @10

This was not my greatest workout. My ply press went ok I got a PR. As for deads they sucked big time. This is the first time deadlifting with my new bar and its big and has zero whip at all so it makes it that much harder. Its ok though it will teach me to drive harder off the ground and come contest time Its going to be easy. 3 board was a 3 board. Nothing special. I got the 10 on the last set because I widened my grip and I was dead already.

I had just finished working 12 hours and I was already tired so considering it wasnt bad. this week is not my greatest. I had shift work switching from nights to days.

Here are a couple of videos. Please if you see something wrong with my technique please tell me I need to improve. I promise to wear looser shorts next time I do deads that way my package isnt all in your face.

Here is my ply press.

Here is are my deads. As you can see the bar is pretty thick and the whip well there is none so my numbers were way down from my old gym were I had an evanko bar which is the complet opposite of my bar.

Nick Morneau · Senior Member

March 13/09 friday
volume week
w=9 d=3

raw squat +knee wraps
3 reps/ 5%fd/ 8-9rpe
415x3@8 (no wraps)
435x3@8
455x3@8.5
475x3@9 PR
450x3@8.5(5%)

lightned bench (rb)
3 reps/ 5%fd/ 8-9rpe
335x3@8
355x3@8
375x3@9.5
355x2@10(5%)

SSB olympic squats
5reps/ 3 sets/ 8rpe
3 sets
315x5@8

This was an ok workout considering I did it one day early. My squats werent bad by I didnt want to push it too hard. I have to do alot of running this weekend for testing that I have coming up and that doesnt really work with sore legs.

My bench was going great. The bands really werent taking much off at all and they only helped a little for the bottom half or the rep range. I was really disapointed with my last set where I dropped 5%. I just died. My left arm had nothing left. Definitly didnt help that I benched heavy last night.

I skimped on the SSB work. I need to bolt down my rack this weekend for sure, I almost tipped it over getting into possition. I did set a PR but the volume was down. I ussually do 4 sets.

Here is the video of my raw squat. I am using knee wraps which I dont usually do because I am running alot lately and its taking its toll on my knees so better safe then sorry. They arent on that tight. I was going to video my bench too but my battery died.
I cut these a little higher than I would have liked my set at 455 was alot better.

Nick Morneau · Senior Member

March 15/ 09
volume week #3
day4

bench + mmb+90c
3 rep/ 5%fd/8-9rpe
235x3@8.5
240x3@10
5% 230x3@9
230x3@9
230x2@9

iso mio deads
3 rep/ 5%fd/ 8-9rpe
465x3@8.5
485x3@9
505x3@9.5
480x3@9

5 board
5 reps/4 sets/8rpe
325x5@7
345x5@8
355x5@8
375x5@8

THIS WORKOUT SUCKED BALLS BIG TIME. I dont know what happened with the bench portion. Last week I did 255x3@8.5. I think it may have something to do with my new set up at home but still that sucks. I know my bench is alot higher at home then at the gym so that definitly meant more band tension and more chain weight but just looking at the numbers go down especially when they are not that high sorta hurts the ego. I guess I will see next week if the numbers go up on this exercise.

Deads went ok. got a PR for 3 reps.

Not to mention I barely did any sets. It was bad and I am not happy about that at all. I really need to kick it into high gear and bust my ass. I also need to start running to get myself into shape and so I can stop working my ****ty job and get a life.

I have been really tired this week especially my back so my technique has sucked. Plus my hips have been sore so I am not getting as low as I want for deads at the beginning but a PR is a PR. I just wanted a bigger one.

5 board went fairly well. considering bench wasnt too hot

I think I need another bar this one sucks balls. It doesnt turn very feelly especially on the left side which might explain why my left arm is feeling a little heavier which never seems to happen other than today. It might also be that I am tired and its catching up with me.

Intensity week starts monday or tuesday depending how I feel. This volume 3 weeks sucked pretty bad. Didnt help that I got sick with a Pneumonia at the beginning or that I was doing a change from nights to days and that didnt go well this time around at all.

Here are a couple of video.

here is my ****ty bench of my final set

Here is my set at 485 for deads. I did one set at 505 that looked better with more of a pause but my camera was full and only got rep 1 and part of rep 2. I thought I had paused for longer but that obviously wasnt the case. I really hurt my hand on this one. The calluses on my left hand are starting to kill me.

Nick Morneau · Senior Member

March 16/ 09
Monday
Intensity week
Day 1

Suited squats
2 reps/ 7%fd/ 9-10rpe

575x2@8.5
600x2@9
610x2@9.5
625x2@10
580x2@9

shirted bench (52 fury alt)
2 rep/ 7%fd/ 9-10rpe

365x2@8
375x2@9
385x1@10

Done I packed it in. I AM PISSED AS HELL THIS SUCKS ASS. My squat went ok. I need the squat shoes which should hopefully arrive in the next week or 2. My feet were really off balance but that is still good weight to be putting up I just need to get lower which I think the shoes will help plus the extra work I am putting in for hip flexibility.

I prob could have done another set for squats but my legs could not take the pain anymore. My suit rides up so high and burns the crap out of my leg it hurts something fierce. I couldnt take it anymore. I just had the suit altered so next week should be easier.

Now for my shirted bench.THIS SUCKS BALLS BIG TIME. I hate bench shirts with a passion. I am prob getting 20lbs out of this fury. I just got it altered and I shrunk the arms 1in and the chest plate 2+inches because I was able to tough 225 before. Well today I wasnt able to touch the weight although I prob could have if I held it longer but there is nothing at all.

I can raw about 360 and in this bench shirt I can do 385 maybe, maybe. Its pathetic. Its not like my super Katana is any better because its not. Its a little loose which doesnt help but still it give me 30-40lbs max on the greatest day ever.Its lame.

I didnt even do sldl because I was so pissed and I just packed it in after the 385 set of ****.

I need to find a shirt that gives me carry over or else I am just going to be competing against myself for last place for ever.

If anybody has suggestions please let me know anything.I need all the help.

Anyways enough of my complaining here is my 625set on squats. It was high for sure no doubt about it but its the first time with free weight on my back. I have had more with chains and what not but never just free weight. Give it a couple of weeks and I will be hitting depth. Not to mention this was my first time with no mirror and it went ok

-- Edited by Nick Morneau on Tuesday 17th of March 2009 02:34:16 AM

TRON · Senior Member

Hi Nick
I think you need to look at things in perspective in regards to your shirt work.

You should not try to use your projected max with your tight shirt as your reference when you are training with your loose shirt. Establish a projected max with your loose shirt and use it as the reference.

When you try to train for reps in your tight shirt, it will be virtually impossible (as you have found out) to touch with anything but near maximal weights. This is what prompted you to buy a looser shirt in the first place if I am not mistaken from your log.

But the looser shirt is not the tighter shirt, and in no way gives you the same support, so do not be discouraged because it does not.

The benefit of using a loose shirt, is that you can actually DO reps in a shirt, and touch - and build some technique and strength along the way.

In my loose shirt I can easily touch 405 for some reps. In the exact same shirt but one size smaller (my chest size) I have a very hard time touching 500.

I am only guestimating here, but my loose shirt probably gives me 50 lbs over raw, and then my proper size shirt probably gives me 50 lbs over my shirt that is one size too big.

anyhow I hope i have made some sense here...

Nick Morneau · Senior Member

I just find it stupid. I had the Fury that you sold me altered because it was far too loose and giving me literrally nothing. Now Its tight as hell. I can berely get the sleeves on and the chest plate is tight and I still only get 10lbs more and prob less if I were to touch. I will continue to train in it and see how it goes.

I will prob end up getting a Katana. My super is a 52 so I will prob go for a 48 in the katana and work that shirt.

It also pisses me off how the shirt slids up into my neck when I bench. I know I am loosing pop that way as well. I tighten my belt to no end and it still comes up.

I am thinking of getting a bench belt but I dont want to spend 100bucks on one thats a little much I am thinking of getting a cheap one from apt or something similar

I will record my next shirt session and maybe you can pin point where I screw up big time

Nick Morneau · Senior Member

March 18/ 09
intensity week
w=10 d=2

PLy press
2 rep/ 7%fd/ 9-10rpe

325x2@8
340x2@10
345x2@10
7%
320x2@8
320x2@9
320x2@9

deads
2 rep/7%fd/ 9-10rpe

505x2@8
535x2@9.5
555x1@10
7%
510x1@10 (completly **** the bed here horrible form and set up)

3 board press
5 reps/ 4-5 sets/ 8rpe

325x5@8
330x5@9
335x4@10

So today was not my greatest day at all. My bar feels really weird. Its like its not balanced or something or the ends arent spinning. I am thinking of getting another one because this is horrible.

As for the training my ply press went ok. Not a great day in terms of how strong I felt. I did work again today for 12 hours before training.

Deads were not great at all. I think this is were my bar is messing me up most. I dont know if its the grip that is throwing me off or the lack of flex or what it is but my weights are way way down with this bar. I struggled with 555 for 1 and any other time of day I kill 585 like there is no tommorow. Heck I deadlifted 620 in january and with a different bar I was doing 545+90c for 2 no problem.
My set up was horrible for my fatigue drop set and it killed me. I didnt really bother with the second rep.

3 board was ok its the most weight I have handled for 3 board even though it was @10 but I am tired as can be and its just going to get harder this week until I am back on nights next week.

Here is the video of my bench. I dinged the upright good on my first rep which threew me off but as you can see the speed was not that great anyways.
I had a video of my deads but I deleted them by accident.

Nick Morneau · Senior Member

march 20/ 2009
intensity week
w=10 d=3

raw squat +knee wraps
2 reps/7%fd/ 9-10rpe

415x2@7
465x2@8
485x2@9
495x2@9
510x2@10
485x2@9
7%
475x2@9.5

shirted (fury) lightned bench (rb)
1 rep/7%fd/ 9rpe

355x1@8
375x1@8
405x1@8.5
425x1@9.5
445x1@10
7%
415x BLEW MY SHIRT AT THE BOTTOM SO NO REP
415X1@9 (super and I mean super loose Super Katana worn here for fun)

SSB squats
5rep/4 sets/8rpe

325x5@8
325x5@8 (easier than 1st set)
335x5@8
335x5@8

FINALLY A GOOD DAY. Squats went great. Depth was right on and the 510 set was actually my highest squats and even those were good. My previous max out way back when was 5 plates for 1 and that was a struggle. I am prob good for around 550 right now with wraps.

Shirted lightned bench went ok. I am going to try to do more shirted stuff from now on just to get used to having more weight in my hands and I like the lightned method better than the bands at the bottom. I blew my Fury on my last 415 set which sucks but I will bring it in to get it fixed tommorow and have it back up and running by monday prob and I will get it even tighter in the chest plate.

SSB were great today 20lbs PR here so I am happy as can be.

Even with only 4 hours sleep and working 12 hours all day this was a great workout. Great intensity and finally some numbers going up.

Here is my 510 squat.

Here is my shirted lightned bench at 445. The bands dont take off that much at the chest and are all but gone at the top and I struggled to lock it out on the left side but that is also the side that my bar barelly spins on so who knows, weaker tricep or what. This is not a great number but in time.

Nick Morneau · Senior Member

22 march/09
Sunday
Intensity week
w=10 d=4

Lightned bench (BB)+90c
2 reps/ 7%fd/ 9-10rpe

325x2@8
345x2@8
355x2@9
365x2@9.5
370x2@10
7%
345x2@8
345x2@9

sumo's
2 reps/7%fd/9-10rpe

465x2@8
475x2@9
485x2@9
505x2@10
7%
470x2@9.5

5 board press
5 reps/4 sets/8rpe

365x5@8
365x5@8
375x5@8
380x5@10

So today wasnt to bad. This week of working is really taking a toll on me. Ive only had 1 day off in the last 8 days while working 12+hour shifts on days and I hate working days. I am going to be happy to be working nights this week coming up.

Bench went good. I have never done this exercise before but I am trying to stay away from having the bands at the bottom of the rack and doing the lightened method instead. Its easier on the joints and the groove is better and I can control it.

I went really easy on Sumo's. I have a problem with my left hip so I didnt push it as it was sore when I was training. I ditched the ISO MIO deads and I shall see if I decide to put them back in. I didnt see much from them.

5 board was going ok but the work caught up to me on the last set. I really need to be handling more weight so I will prob put the reps down on this exercise from now on to handle more weight.

Here is the video of my bench. The last rep was pretty hard to say the least.

Here is my sumos. Not very heavy but I havent done these in forever and I should prob wear suit bottoms for my hip from now on.

-- Edited by Nick Morneau on Monday 23rd of March 2009 11:19:27 PM