Reactive Training Systems

Binford · Senior Member

RE: Block Periodization Log

Binford · Senior Member

Video from today..

http://www.youtube.com/watch?v=yxES7jR8zZY

Still need to be half an inch to an inch deeper but depth was probaby the best its been this training cycle.

-- Edited by Binford on Saturday 16th of May 2009 10:04:45 PM

Binford · Senior Member

Recovery

Contrast shower - 20 minutes

Binford · Senior Member

Transmutation

warmup
foam roll
lacross ball
mobility circuit
shoulder circuit
EQI pushup

shirted bench
-405x2 off 1.5 board
-405x2 off 1 board
-425x2x3 sets off 1 board
-495x1 off 3 board (tight shirt)
-545x1 off 3 board (tight shirt) PR!

raw deadlift - 405x1, 475x1, 525x1, PR!
SSB foam box squat - 385x2x3 sets (raw)

cool down

Had to bench on the skinny bench out of the rack today because they had the good bench at the high school for a fund raiser or something. All things considered it was a pretty good day. I had a little trouble staying stable on the bench, 545 off the 3 board was a joke, if i would have been on the good bench i would have either went for a double or went up to 565 but it was a solid PR for me so i called it.

Probably didnt need to take a max single on deadlift today but its been like 3 years since i've hit a PR on raw deadlift and I wanted to get that monkey off my back. I'm definately not as strong as i was before getting sick on deadlift but still strong enough for a PR.

Good day.

Binford · Senior Member

Accessory day

warmup
foam roll
lacross ball
mobility circuit
shoulder circuit

Circuit 1
-flat db press - 80lbs x 12x2 sets
-pullups - bw x 12x2 sets
-GHR - 17" box x 12x2 sets
-GHR abs - 15lbs x 10, 20lbs x 10

Circuit 2
-hammer curls - 40lbs x 12x2 sets
-band pushdowns - green x 20x2 set
-face pull - 70x12x2 sets
-inverted plank - 90lbs x 30sec, 135lbs x 30sec
-side plank - bw x 60 sec x 2 sets
-front plank - 90lbs x 30sec x 2 sets

cool down
massage stick
harass jenny

1 hour 17 minutes - Avg HR 136

Feeling worn down, will get some recovery work in tomorrow and push through the last two workouts this week then DELOAD!

Binford · Senior Member

Recovery/Cardio

Warmup/Restoration
15 minutes - Avg HR 100
-foam roll
-lacross ball
-massage stick
-static stretch

Cardiac work
30 minutes - Avg HR 125
-backward med ball throw
-forward med ball throw
-shot put
-med ball slam downs
-overhead throws

Cooldown/restoration
15 minutes - Avg HR 117
-foam roll
-lacross ball
-massage stick
-static stretch

Arms are still feeling a little beat up. Will hit a contrast shower later and maybe even ice them a little. Had to keep moving alot faster today to keep my HR up during the med ball throws, guess i'm getting in a little better shape.

Binford · Senior Member

Transmutation

warmup
foam roll
lacross ball
massage stick
mobility circuit

geared sumo - 495x2x2 sets, 525x2x3 sets
4" box - 565x1, 605x1, yeah bitches!!
raw squat - 315x2, 365x2, 405x2, knee wraps
4.5 board press - 315x3, 335x3, 355x3, 365x3

cool down

Definately got more pop out of my new suit, but not quite as much as I was expecting. I wish it was just a little tighter in the hips, but im not sure i could have got a smaller size on and still get to the bar.

I used to be very fast off the floor but didnt have a good lockout, now its completely the opposite. Bringing my raw conventional up has not seemed to help as much as it used to either. I feel like i may have to resort to doing some raw sumo work next training cycle if i my hips can handle it.

The 605 off 4" box was a big confidence lift more than anything else, it went up a little easier than expected. We will see how it goes when i start getting in some full range heavy singles during realization.

Binford · Senior Member

Video from tonight..

http://www.youtube.com/watch?v=EJRIB2v9Vf0

Like i said before, still slower off the floor than i thought. I thought getting a new suit would fix this but as the weight gets heavy its still apparent that i'm weaker off the floor than at lockout.

Any suggestions from anyone on what to do to bring up strength off the floor? Open to any and all opinions.

Binford · Senior Member

Recovery

Elliptical x 40 minutes
Avg HR - 126
3.1 miles

It was ALOT harder to keep my HR betwen 120-130 today, especially for the first 20 minutes. I think my circuits on my accessory day and the med ball work is really helping my conditioning.

Binford · Senior Member

Transmutation

warmup
foam roll
lacross ball

geared squat - 555x2, 585x2, straps up on last
reverse purples - 635x1, 665x1, straps up on both
floor press - 275x2, 295x2x2 sets
raw sumo - 365x2x3 sets

cool down
foam roll
massage stick

DONE!! Time to deload, i had planned to do more volume on squat, but i was already wore down and i had Will calling my depth and i could tell i was FINALLY gettting down for the first time all training cycle. It was just taking alot out of me so I only did two sets then my reverse band work ups. The purples were taking off nothing at the top and only about 40-45lbs in the hole.

This part of the training cycle always worries me cause i'm so wore down that my performance drops, cause 665 with reverse purples was a bit of a grinder, even though the performance drop is PLANNED it still freaks me out. I'm definately beat up physically but time to deload and get back into balance.

Decided to go ahead and try some raw sumo today so i could take an educated guess on what my max is. I'd say my raw sumo max is about 455, MAYBE...WEAK!!! So yeah i get about 150lbs out of my suit. Definately a weakness is all i can say. Definately going to have to take care of my hips and strengthen my adductors.

Decent day.

Binford · Senior Member

Since this training cycle is pretty much over, just have heavy singles in realization left, I thought i'd put down the things i need to focus on next training cycle...

Squat.
1. DEPTH!!! Anything over 80% i should be hitting depth on every rep, this has bitten me in my last two meets and i let it slide this training cycle because i wasn't squatting at this meet. Bad idea.

2. Raw squat, my raw squat is completely gay. I think bringing this up will help my overall squat strength.

3. Quad strength, need to bring up my quad strength, way weak. Will do this with close stance olympic front and back squats.

4. Get legs healthy and in balance in accumulation so that i can tolerate more volume in transmutation.

Bench
1. Increase wrists strength and stability, now that i'm loading up 545+ on 3 board work my wrists have been aching pretty bad, need to focus on this so it doesn't hinder me in the long wrong. This is really it for bench, bench has went really well this training cycle. Meet day may bring other things i need to focus on but hopefully all goes well, it definately should.

Deadlift
1. Strength off the floor, my strength off the floor is DEFINATELY holding me back from hitting some PR's here. I feel pulling raw sumo is the only thing that will bring this up to par. Big focus next training cycle.

2. Get suit altered to fit a little tighter in the hips.

3. Bring up adductor strength so that my legs stay in balance, with all the sumo pulling and wide squatting i do my lateral tissues get alot of work and not much work for adductors.

Will probably think of more later.

Binford · Senior Member

Deload

warmup
foam roll
lacross ball
massage stick
mobility
shoulder circuit
static stretch

raw squat - 335x2x3 sets
GHR - bw x 10x3 sets
GHR abs - bw x 10, 10lbs x 10, 20lbs x 10
side plank - 60 sec x 2 sets

cool down
massage stick
static stretch

My legs were SCREAMING at me today while squatting. Felt like my quads were going to snap off. Going to make some changes to next training cycle, my lower body has just been too entirely beat up this time around.

Binford · Senior Member

Deload

warmup
foam roll
lacross ball
massage stick
shoulder circuit
static stretch

raw bench - 275x2x2 sets, felt heavy
pullups - bw x 10x3 sets
face pulls - 50x10x2 sets
band pushdowns - purple x 15x2 sets
hammer curls - 30x15x2 sets

cool down
foam roll
massage stick
static stretch

Legs were feeling better today, found some trigger points on my quad that is giving my knee some good relief and flexibility is starting to improve. Still feeling pretty worn down but hopefully will rebound by next monday.

Binford · Senior Member

Deload

warmup
foam roll
lacross ball
massage stick
static stretch
med ball throws

raw sumo - 405x1
geared sumo - 465x1x3 sets, very good speed for 80%
inverted plank - 90x30 sec, 135x30 sec, 180x30 sec
front plank - 90x30 sec x 2 sets

cool down
foam roll
massage stick
static stretch
med ball throw contest with Billy and Wiester

Knee felt MUCH better today as well as the rest of me. Energy is starting to come back, getting excited about the next 3 weeks now. Will bench in the shirt a bit saturday just to prep for next week. I'm good to go.

Binford · Senior Member

Realization

warmup
foam roll
lacross ball
massage stick
static stretch
shoulder circuit
med ball throws

shirted bench, comp shirt
-425x1 off 2 board
-425x1 off 1.5 board
-440x1x2 sets off 1 board
-495x1 off 2 board, only slowed down a bit at the top
-515x1 off 3 board

seated rows - 1.5 plates x 10, 2 plates x 10x3 sets
tate press - 40x8, 45x8, 50x8, 55x8, 60x8
face pulls - 70x10x2 sets, 80x10x2 sets
hammer curls - 30x15, 35x15

cool down
foam roll
massage stick
static stretch
qdoba

Decided to go ahead and start realization for bench today because i felt recovered and this will give me three workouts for bench to get my technique fine tuned. The sets at 425 at 440 were smoked. The shirt was definately tight to start but loosened up as the workout went alot, should be able to touch with 455-465. Will work down to a half board next week maybe to touching. Time to squat on monday!