Reactive Training Systems

Accumulation

warmup
foam roll
lacross ball
massage stick
glute circuit
TKE's off box
seated box jumps

raw squat (metal shoes) - 245x5x3 sets, no belt
olympic squat (oly shoes) - 225x10, 245x10, RPE 8.5ish, valeo belt
reverse hyper - 270lbs x 12x3 sets
ISO grappler hold - 90x30 sec, 115x30 sec, 140x30 sec
front plank - bw x 60 sec x 2 sets

Ran out of time today, had planned to do some more ab work. My oly squat is definately stronger than my wider stance raw free squat right now. Need to bring my wider stance raw squat up cause i think it will correlate more to my geared squat. My back felt a little funny after the last set of olympic squats, i may have been bouncing them too much out of the hole and rounding my back a little. I'm sure i'll be fine though. Doing sets of 10 is more the problem on squats than the weight, hopefully the sets of 10 will condition me a little and i can really knock out some heavy sets of 8 in the next couple weeks.

Accumulation

warmup
foam roll
static stretch

raw sumo - 275x5x3 sets, no belt
raw conventional - 315x10, 365x10, RPE 8ish, belt on second set
single leg squat - bw x 8x4 sets
GHR - 8" box x 12x4 sets
GHR abs - 10lbs x 12x4 sets

prowler sprints - 2 trips, pushed it in from outside

Raw sumo is feeling good, as it should with 275. Conventional feels really good too, i know i said it was RPE 8 last week at 295 and this week at 365, its hard to tell how many reps i have left at that high of a rep range, because its almost my conditioning that determines how many reps i can do, but definately had a few left at 365. Will try and hit 385 for 10 next week and may try and run it up to 425 when i do sets of 8. End of a kinda rough week of training since i had to do four in a row to get all my work in but now will have 3 days completely off.

Accumulation

warmup
foam roll
massage stick
lacross ball
static stretch
glute circuit
TKE's off box
seated box jumps

raw squat (metal shoes) - 265x4x3 sets, no belt on first two
olympic squat (oly shoes) - 275x10, 275x8, RPE 8.5ish
reverse hyper - 320x12x4 sets
planks - bw x 90 sec x 2 sets

The two sets of olympic squats totally gassed me so i didnt get as much ab work in as i wanted. I'm totally confident that not one rep of the olympic squats looked like i had ever squatted before in my life. Each rep felt different and ****ty, but i was able to keep pumping them out. Knee wasn't bothering me a little bit today, not sure why. I'm also confident that i have the weakeast lower body of anybody in the world who squats 650 and pulls 600. My hips and quads are super weak, thus my weak ass raw squat. Must fix this.

Accumulation

warmup
foam roll
massage stick
static stretch
standing box jump - 50" x 1
box jump w/approach - 57" x 1x2 sets, PR (have video)

raw sumo - 295x4x3 sets, no belt
raw conventional - 385x10, 385x8, RPE 8-8.5ish, belt
single leg squats - bw x 8x4 sets
GHR - bw x 12, 13" box x 12, 17" box x 12x2 sets
GHR abs - bw x 12, 10lbs x 10

cool down
philly cheese steak

Actually did the 57" box jump, then Will wanted me to do it again to get video so I was able to hit it again. Also have the 385x10 set on video as well. Deadlift is feeling very strong. For some reason my knee wasn't feeling so hot again today, i think it may be from the sprints i ran on thursday without the prowler because i had to decelerate faster than I wanted to avoid hitting a car in the parking lot. I almost wasn't able to do the single leg squats at first, but they got easier as i went along, maybe my VMO wasn't activating properly at first, who knows.

I also may have bitten off more than i can chew here, but Jonny and Matt was talking about their kids running 4.5-4.6 in the 40. So i busted out and said i think i can go run a 4.5 right now, of course they think I couldn't. So Will and I are going to go up to the track at Kickapoo next week to time my 40 as long as my knee feels good and I think it will. We will get video incase i actually do run a 4.5.

Accumulation

warmup
foam roll
lacross ball
massage stick
static stretch
single leg squats
single leg extensions
shoulder circuit

raw bench - 240x4x2 sets
single ply shirt - 275x3, 325x3 (touched on last rep of 325)
raw 3 board - 285x7, 285x5
pullups - bw x 10x4 sets
tate press - 40x10, 45x10, 50x10x2 sets
face pulls - 80x10x4 sets
barbell curls - 75x10x4 sets

Didn't do as well as i'd hoped on 3 board, started to really grind on the 8th rep of the first set and just had them take it cause that wasn't my intention. Next week i will do the 3 board work before i put on my shirt. Knee was bothering me a little again today so i did a little extra rehab while i waited for someone to show up to spot. Left hip is a little jacked up too, think i tweaked it last week doing olympic squats so i'm nixing those and will find a different way to work my quads. Will continue to emphasis raw lower body strength in transmutation as i really REALLY think it is a huge weakness right now, my hips are so freaking weak its rediculous.

I think during my next accumulation block i will increase my raw bench frequency a bit, i feel like my raw bench gets much weaker during accumulation than my other lifts not due to lack of intensity but lack of frequency. I feel like my squat and dead actually get stronger but in different ways, maybe not increase my max but my hips get stronger, my bench feels weaker all together.

I normally do bench 3 times per week in transmutation and it works great. I will probably increase it to twice a week in accumulation, not to try to increase strength in accumulation, but just to add more of a stablization and maintence affect.