Reactive Training Systems

MikePop · Veteran Member

MikesPops Training Log

MikePop · Veteran Member

Friday March 20, 2009

Bench

225 X 5, 275 X 4

315 X 3 @7

345 X 3 @8

Squat with a box to judge depth not to actualy box squat on

225 x 5

315 X 3

365 X 2

405 X 2 @10 WTF almost fell over

405 X 2 @8

405 X 2 @8 Removed box for this set

405 X 2 @9

Kettlebell snatch

24 kg X 7 X 3 each side

The weights felt heavier today than they usually do. But that is to be expected it has been a rough week. I think the fight for life with 405 X 5 on Tuesday might have been getting a little carried away... Anyway, next week is going to give me a chance to recover before getting into a new program that Mike is helping me with.

-- Edited by MikePop on Friday 20th of March 2009 02:32:47 PM

-- Edited by MikePop on Friday 20th of March 2009 02:33:28 PM

-- Edited by MikePop on Friday 20th of March 2009 02:34:26 PM

MikePop · Veteran Member

Monday 3-23

Week 1 Day 1

Was going to do a deload week but I received my workouts from Mike a week early!

Bench X 4 @8-9 3%

135, 225, 275 X 4 warmups

315 X 4 @7

345 X 4 @8

365 X 4 @10

355 X 4 @9

Squat X 4 @8-9 3%

135, 225

315 X 4@7

365 X 4@8

405 X 4@9

390 X 4@9

Military Press X 6 @8-9 3%

135 X 6

155 X 6 @8

175 X 6 @9

155 X 6 @9

1st Day of the training cycle went pretty good. I was disappointed that 365 X 4 was a 10 instead of a 9. I haven't done a set of 4 in a long time though... The squats went great. 405 for 4 felt lighter than it did for 2 on Friday. Military press is something new and I am pretty weak on it.

MikePop · Veteran Member

Wednesday 3-25-09

Day 3 - Phase 1

Towel Press x 4 @8-9 3%

225 X 4, 275 X 4

315 X 4 @7

345 X 4 @7

365 X 4 @8

385 X 4 MISS - Missed at the top just ran out of gas

365 x 4 @9 - Don't like to finish a workout on a miss

Front Squat X 4 @8-9, 3%

135 X 6

185 X 6 @8

185 X 6 @9

Not too happy about the towel bench. This is my first time ever doing the exercise and 365 felt great, however, wen I jumped to 385 I just ran out of gas towards the end. 2nd workout in a row this has happend to me now..

Was scheduled to do lunges but just didn't have enough room in the rack to do them, and I have no space outside of the rack. I substitued with front squats. The front squats actually felt great the weight was perfect for me at 6 reps. Felt like some good work on the lower back.

I hope I am not scrwing myselft too bad with these unintentional max effort lifts I need to make a more focused effort, especially during this phase to not let this happen again. On a positive note I have been doing doubles and tripples in the 80-85% range forever now and that hasn't been making me stronger, so maybe a couple max effort type lifts were just what the doctor ordered.

Mike Tuchscherer · Guru

You could always try split squats instead of lunges. Front Squats are programmed a bit later.

As far as the miss is concerned, don't let it get to you. Just take it a bit easy the rest of this week (in terms of making sure you stay out of the 10 range). Also, maybe try smaller jumps as the weight nears a 9. I know that's not as much fun, though...

MikePop · Veteran Member

Thursday 3-26-09

Day 4 - Phase 1

3s Pause Bench x 4 @8-9 3%

225 X 4

275 X 4 @7

315 X 4 @8

325 X 4 @9

315 X 4 @8

Floor Press thumb from the smooth x 8 @8-9 3%

225 X 8

275 X 8 @8

285 X 8 @9

275 X 8 @9

Good workout today finally chose the correct weights for the RPE goals. Triceps are fried!

-- Edited by MikePop on Thursday 26th of March 2009 01:37:34 PM

-- Edited by MikePop on Thursday 2nd of April 2009 01:42:46 AM

MikePop · Veteran Member

Day 5 Phase 1

Wide Squat X4 @8-9 3%

135 X 4
225 X 4
315 X 4 @7 felt better than my normal stance!
365 X Walkout and rack the weight.

Back tighted up and I called it a day for the lower body. Zercher squats will be skipped this week and I will return in the evening or during lunch to do my bench session after I have time to rest and ice my back.

MikePop · Veteran Member

Day 5 Phase 1 Round - was suppoesd to do this as part of the earler session but had to put off until now due to my back.

Bench +90 cc finger from smooth X4 @8-9 3%

225 X 4 @5

275 X 4 @7

295 X 4 @8

315 X 4 @9

305 X 4 @9

Pretty happy with these dispite my debacle earlier today....

MikePop · Veteran Member

Week 2 Day 1

Bench X 4 @8-9 5%

225 X 4, 275 X 4,

315 X 4 @7,

345 X 4 @8,

355 X 4 @9,

340 X 4 @8,

340 X 4 @9,

Squat X 4 @8-9 5%

225 X 4

315 X 4@7

375 X 4 @8

415 X 4 @9

390 X 4 @8.5

390 X 4 @9

Military Press X 6 @8-9 5%

135 X 6

155 X 6 8

185 X 6 8.5

Great day. I cannot believe I was able to squat today and go heavy. The combination of contrast showers, ice, and swimming seemed to get my back ready to go in a very short time. The benches felt pretty good. My groove was a little off on the 355 set but it was still a pretty easy 9. The 5% drop off sets were perfect! My weight went up on the military press but last week was my first time doing the exercise in months...

Lowering the weight a little on the benches from last week was kind of a tough pill to swallow but my RPE's where right where Mike wants them and I think my overall volume was good.

Mike Tuchscherer · Guru

Awesome!! Let's keep with the modified plan for a couple of weeks. If things continue to go well, we'll gradually add in more work. Sound good to you?

MikePop · Veteran Member

Sounds good Mike. I have also gotten lazy on my preventitive measures. I am going to start doing the mobility work again and I will also be getting a deep tissue massage weekly. Once the commerical gym that I am a member at opens up, should be sometime this week, I will be able to swim once or twice a week as well. Is swimming going to interfere with the program? I'm not talking about swimming at a sprinting pace I"m talking about going very easy just kind of kicking my legs around and stretching out.

Mike Tuchscherer · Guru

Not at all. You could use swimming as your conditioning work.

MikePop · Veteran Member

4-1-2009

Towel Bench X 4 @8-9 5%

225 X 4 @6

275 X 4 @6

315 X 4 @7

345 X 4 @7

365 X 4 @8

375 X 4 @8

385 X 4 @9.5 - Missing this last week left a bad taste in my mouth

365 X 4 @9

Split Squats X 6 @8-9 5%

135 X 6 (6 Reps with right leg in front then 6 reps with left leg in front) @8

Good workout today. Pretty excited I hit the 4th rep with 385. Probalby not quite a a 9 but not a 10 either. I missed that weight last week pretty bad after the 3rd rep. The split squats absolutely fired my legs. 135 was actually a good weight for me on this exercise. I liked it because it allowed me to work my legs while giving my back a break.

MikePop · Veteran Member

4-2-2009 Accumulation Week 2 Session 3

3 sec Pause Bench X 4 @8-9 5%

225 X 4 @6

275 X 4 @6

315 X 4 @8

330 X 4 @9

315 X 4 @8

315 X 4 @9

Floor press thumb from smooth X 8 @8-9 5%

225 X 8 @8

275 X 8 @8

290 X 8 @9

275 X 8 @10 DONE!

Good day today my pause benches felt stronger than last week and I increased the weight by 5 pounds. My triceps were done by the end of the workout. For some reason pause bench hammers my triceps hard and by the time I get to the close grips they are already pretty fatigured. That is probably why I could only handle 1 set for my 5% drop.

MikePop · Veteran Member

Week 2 Day 5 Accumulation

Bench +90 cc finger from smooth X4 @8-9 5%

225 X 4 @5

275 X 4 @7

295 X 4 @8

320 X 4 @9

305 X 4 @8
305 X 4 @9

Squat +90 cc X4 @8-9 5%

225 X 4 @5

275 X 4 @6

315 X 4 @8

335 X 4 @9

315 X 4 @9

Zercher Squat X6 @8-9 5%

First time ever doing these

135 X 6 @7
185 X 6 @8

185 X 6 @8
185 X 6 @8

This was a good workout. I was able to up my weight by 5 pounds from last week on the close grips with chains. I was also able to finish the workout without hurting myself, which is a step in the right direction!