Reactive Training Systems

MikePop · Veteran Member

RE: MikesPops Training Log

MikePop · Veteran Member

Wednesday 4-8-2008

Towel Bench X 3 @8-9 7%

225 X 3 @6

275 X 3 @6

315 X 3 @7

385 X 3 @9.5 Heavier than it should of have been. This is my 4 rep max I thought it was a fluke!

395 X 3 @10 Total Shock!

375 X 3 @9

365 X 3 @10

Split Squat X 6 @8-9

135 X 6 @8

185 X 6 @9

185 X 6 @10

135 X 6 @8

Pretty ****ty day in terms of performence....

Mike, should this be expected after a 7% day on Monday?

My performence typically never goes down like this but I have also not been getting any stronger so maybe this is necessary. According to my excell workout log my performance was down about 10% on the towel press from last week. Also, I think my bench on Monday was a little lower than it should have been. My 4 rep max when I started was 365 and yesterday I did 3 reps with 375 I may have been able to get 3 reps with 380 or 385 but it is doubtful.

Mike Tuchscherer · Guru

It happens from time to time. I had one of those weeks last week. It's not a decline in strength -- just the ability to display it (which is temporary). So work on recovery and refocus on the work for your next workout and things should improve. Be a little bit conservative in your weight selection for your next workout as well.

MikePop · Veteran Member

Thursday 4-9-2008 Accumulation Block

3 sec Pause Bench X 3 @8-9 7%

225 X 4 @6
275 X 3 @7
315 X 3 @8
335 X 3 @8
345 X 3 @8
345 X 3 @8.5
345 X 3 @9
335 X 3 @9
315 X 3 @9

Floor Press X 6 @8-9 7%

275 X 6 @8
295 X 6 @9
275 X 6 @9

Bounced back strong after a crappy day yesterday. Didn't have much left in the tank by the time I got to to the floor presses.

-- Edited by MikePop on Thursday 9th of April 2009 01:29:48 PM

MikePop · Veteran Member

Friday 4-10-2008 Accumulation Block

Bench + pp180 X 3 @8-9 7%

135 X3 @6

185 X 3 @7

195 X 3 @7

225 X 3 @8
245 X 4 @8
255 X 3 @9
235 X 3 @8
235 X 3 @8
235 X 3 @8

This is a new exercise I needed to see where I was at with it.

Squat + cc90 X 3 @8-9 7%

225 X 3

315 X 3 @8

345 X 3 @8

365 X 3 @9 Easy 9
345 X 3 @8.5
345 X 3 @9

Pretty happy with these my squat is moving up

Zercher Squat X 6 @8-9 7%

135 X 6

185 X 6 @8

225 X 6 @8

225 X 6 @10

Starting to get the hang of these. I think I can push up to 315 by the end of the training cycle if I keep doing them.

MikePop · Veteran Member

Week 4 Accumulation Block

Bench X 3 @8-9 5%

225 x 5, 275 X 4

315 X 3@7

345 X 3@8

365 X 3@8

385 X 2 Missed the 3rd @10

365 X 3 @10

Squat

225 X 5

315 X 3

365 X 3

405 X 3

I didnt' have it in me after missing those reps on the bench today. Skipped inclines and cut my squats off short.

MikePop · Veteran Member

Tuesday 4/21 Deload

Bench ring finger on rings
55 X 5, 65 X 4, 70 X 3, 75 X 3 X 3

225 X 5
275 X 4
295 X 3
315 X 3 @7
315 X 3 @7
315 X 3 @7

Squat

55 X 5, 65 X 4, 70 X 3, 75 X 3 X 3

225 X 5
315 X 4
345 X 3
365 X 3 @7
365 X 3 @7
365 X 3 @7

Took 7 complete days off due to being ridiculously over trained. Still continuing my deload into this week. I am going to do the same easy workout on Friday. The weights felt good form was good and bar speed was good. I will start my rts program full speed next Monday. For those reading the reason I got so over trained was due to me working in an intensity zone that was way higher than the program called for. I did not judge my RPEs correctly. I was working in the 10 zone and was considering it a 9. If you are not brutally honest with yourself on this program there is a good chance this will happen.

-- Edited by MikePop on Friday 24th of April 2009 01:07:24 PM

MikePop · Veteran Member

Friday 4/21 Deload

Bench ring finger on rings
55 X 5, 65 X 4, 70 X 3, 75 X 3 X 3

225 X 5
275 X 4
295 X 3
315 X 3 @7
315 X 3 @7
315 X 3 @7

Squat

55 X 5, 65 X 4, 70 X 3, 75 X 3 X 3

225 X 5
315 X 4
345 X 3
365 X 3 @7
365 X 3 @7
365 X 3 @7

Easy workout will get back into my program next Monday.

MikePop · Veteran Member

Monday 4-27

Bench

295 X 3

315 X 3

345 X 5 @10

335 X 4 @8

Squat

315 X 4

365 X 5

395 X 5

Incline Thumb from smooth

225 X 8 @8

245 X 8 @8

245 X 6 @9

First day back to normal training. 345 on the bench was heavier than expected I was hoping it would be a 9 but it ended up being a 10. This is a good thing though because it means taking a week off and then only having 2 light days last week detrained me somewhat... and that was the intended result.

MikePop · Veteran Member

Wednesday

Floor Press

295 X 3 @7
315 X 3 @8
335 X 5 @9
335 X 5 @9

Split Squat

Bar X 6 @7
135 X 6 @8
185 X 6 @10
155 X 5 @9

MikePop · Veteran Member

Thursday Bench Thumb from smooth

225 X 5

275 X 4

295 X 3 @7

315 X 2 @7

335 X 2 @8

315 X 5 @8

JM Press

225 X 8 @8

245 X 8 @8

Friday Squat + chiains

225 X 5

295 X 3

315 X 3

335 X 2

315 X 5

Chain Bench

225 X 5

275 X 3

295 X 3

315 X 2

295 X 5

That closes out a week. Pretty easy. I seem to have lost some strength after my deload but that is OK hopefully it will be back next week.

-- Edited by MikePop on Friday 1st of May 2009 04:25:33 PM

MikePop · Veteran Member

I have been deathly sick this week. Attempted to workout Monday and made it through my warm-up until 315 felt like a ton of bricks and I called it a day. Took Tuesday and Wednesday off.

Thursday

Pause Bench

315 X 5 @7
315 X 5 @8
315 X 5 @8
315 X 5 @9

Close Grips

275 X 5 @8
275 X 5 @8

Floor Press

255 X 5 @8
275 X 5 @8
275 X 5 @8

Had to get a lot of work in today. Didn't want to go to heavy either because I am still have a vicious cough and head cold.

-- Edited by MikePop on Thursday 7th of May 2009 06:52:58 PM

MikePop · Veteran Member

Squat

225 X 5
315 X 5 @7
365 X 5 @8
365 X 5 @8
365 X 5 @8

BB Row

135 X 5
185 X 5 @8
185 X 5 @8
185 X 5 @8

Band Assisted Pull up with Green Band

2 X 5

This workout OK considering I still felt like my balls were crushed by a wooden mallet! Took me 5 min between squat sets to catch my breath. The flu sucks!

MikePop · Veteran Member

Bench

295 X 3 @7
315 X 3 @7
335 X 2 @8
335 X 2 @8
335 X 2 @8
335 X 2 @8
335 X 2 @8
335 X 2 @8

Squat

315 X 3 @7
365 X 3 @7
385 X 2 @8
385 X 2 @8
385 X 2 @8
385 X 2 @8
385 X 2 @8
385 X 2 @8

Incline (thumb from smooth)

245 X 6 @8
245 X 6 @8
245 X 6 @8

Weights felt light today. Feeling much better than last week.

-- Edited by MikePop on Monday 11th of May 2009 09:51:03 PM

MikePop · Veteran Member

Wednesday 5/13/2009

Floor Press

315 X 3 @7
335 X 3 @8
345 X 2 @8
345 X 2 @8
345 X 2 @8
345 X 2 @8
345 X 2 @8
345 X 2 @8

Band Good Mornings

3 X 15

Floor press felt good and fast today.