Reactive Training Systems

Date: May 4, 2009

KT's log

Date: May 4, 2009

Mon 5-4-09
SBD
BW 221

Raw squat
135x6
225x4
315x2
Belt on
375(87%)x3x3 (VOLUME PR)
used wraps on last two sets

Standing OHP
135(75%)x10x2
135x5
Just wanted to hit 25 reps

Speed Pulls+125# chain
Sumo
135x3
225x3
315x3
ACE Briefs
365x1x6 sets
Conventional
365x1

Standing DB OHP
55x10
60x10
65x10 (PR)

I still hate knee wraps... today was my first time using them in MONTHS. Just putting them on got my heart rate up, WAY too close to cardio. Plus, can't hit depth like I want, I break parallel, but not nearly what I am looking for. I may start using them for my last work set on volume days. I started doing 5/3/1 for my OHP, which is pathetic, but felt like I got some pretty good work in. Speed pulls... I hate sumo. I suck at it pretty bad too. I don't know why, but I can't get any glute activation, which makes the lockout tough.

In better news, I may have a gym girlfriend (if Matt Rhodes can have one so can I damnit!), and she loves to squat. Take that as you will.

Date: May 6, 2009

Well, no training the last couple days. Just got back from the Docs office (after 4 hours of tests!) and I do not have Swine Flu or a respiratory infection (like I thought it was). Instead, I have... PNEUMONIA!

Needless to say, I am absolutely pissed about this, I don't like ANYTHING intefering with training, but I will go in and do a light session tomorrow, take Friday and maybe Sat off, then do an EPIC session Sunday. It will be brutal.

Mike Tuchscherer · Guru

Probably not a good idea, my man. I still have tendencies to think the same way, so I know where you're coming from. But if I were your coach, I'd have you take off the rest of the week and start fresh on Monday just like nothing ever happened (provided you've felt 100% better since Saturday or so). Don't try to "make up" for lost training time or anything like that, especially if you don't have the means to tell how recovered you are.

Date: May 6, 2009

You are right. I was planning on going in tomorrow and keeping the intensity ~50% to "maintain mechanical efficiency" (AKA I'm freaking bored writing final papers and need to get out), but I know I was sliding into OT zone anyways, and putting more stressors on my body will probably just make things worse. I have a crap-load of medications to take and am pretty confident I will be out of the woods (am I in the woods? IDFK) by the weekend. So I MIGHT take my "mechanical efficiency" day on Sat, and what I do Sun will dependent on my physical assessment. If I am still showing 2+ symptoms of OT, I will just go spot for the group.

Damn, I am 6.5 weeks out from the APF meet, this screws my plan all up... booooooooo!

Date: May 6, 2009

You are right. I was planning on going in tomorrow and keeping the intensity ~50% to "maintain mechanical efficiency" (AKA I'm freaking bored writing final papers and need to get out), but I know I was sliding into OT zone anyways, and putting more stressors on my body will probably just make things worse. I have a crap-load of medications to take and am pretty confident I will be out of the woods (am I in the woods? IDFK) by the weekend. So I MIGHT take my "mechanical efficiency" day on Sat, and what I do Sun will dependent on my physical assessment. If I am still showing 2+ symptoms of OT, I will just go spot for the group.

Damn, I am 6.5 weeks out from the APF meet, this screws my plan all up... booooooooo!

EDIT: forgot to put my name in the above post!

Date: May 9, 2009

Sat 5-9-09
Gettin back into it...
BW 222

Beltless Pause squats
135x8
225x8
315(77%)x6 (easy, PR)

Shrugs (for neck health)
225x25x4 sets

Hammer Curlzzzz (forearm/wrist health)
30x20
40x10
45x10
50x10
30x20

Reverse EZ Curlzzzz (wrist health)
lightx15x3 sets

Reverse pec dec
15x3 sets

Cardio:
Bike- 10min@5, avg HR 138 (GOAL: 15@10)
Incline Treadmill- 10 min @3mph/7.5 incline (GOAL: 15@3.2/10)
Elliptical- 10 min @ 5, avg HR 149 (GOAL: 15@10)

Just getting back into the swing of things, I am feeling much better but still have an annoying cough. Everything was very easy today, including squats and cardio.... and I was actually able to hit depth with 135! That hasn't happened for a while. Will slowly increase intensity/duration of cardio until I reach my goals, then will switch it up considerably.

Tomorrow will be a session of pure stupidity:
Bench- 615 off a 2 board
Squat- 595x2x2, 645x1x2
I am looking forward to this...

Date: May 10, 2009

Sun 5/10/09
ME bench
222

Well, this session started out all effed up. I was stoked about training at Todd's, but found out it was cancelled at 1130. I started freaking out because I was going nuts from lack of training lol, so I headed down to DSM Strength hoping the stronman competitors would still be there to spot me. They were, so I decided to jump in on their farmer's walks for a warmup:

250/hand, about 25 feet lol
200/hand, 100 feet, fast and no drops

This was my first time doing farmers and they were pretty damn fun! I need to start training with these guys more often... time to bench!

Some ****ty, weak, slow raw warmups, then threw the shirt on

48 RageX
2 board
455x2
500x2
565x1
615x1 (10 lb PR, no belt, more in the tank)
Full range
550x.9
Damnit... shirt slipped up as soon as I started pressing, I was just overflared and couldn't lockout! This will fall very soon, and then some. I want a 3x BW press in the next year... found out the WPC WR for Jr 220 is only 589... I want it. I will get that before the summer is over... then I still have over 2 years left in the Juniors! mwahahaha...

Started squatting, but felt off, so shut it down. I still feel off, I am pretty drugged up from all the medications they have me on (for pneumonia), so I am pretty pleased with how I did today.

As a side note, my N key is sticking and its pissing me off... ok rant over. Time to write some philosophy papers!

Date: May 11, 2009

Mon 5-11
morning cardio

221

did some light ab work and sat in the sauna to warm up...

Bike
11 min @6, avg HR 125
Incline Treadmill
11 min @8
Elliptical
11 min @6, avg HR 139

got up at 6 am to do this ****... never again... on the plus side I got to listen to an entire Satyricon album while at the gym! it was pretty relaxing... next time (weds?) i will increase duration but keep intensity the same.

Date: May 12, 2009

Mon 5-11
bench acc
bw 221

5/3/1 OHP
45x20
95x10x2
135x5
150(90%)x10 (PR), 10, 5
These feel very strong right now, but I am taking it slow

1H DB C&P
50x3
75x2
100x0,0,0

Incline Log
90x5
150x5
180x4
210xNOT EVEN CLOSE

DB flat bench
100x15(PR), 13, 12

Steering Wheels
25x5, 10
35x8

HOLY MOTHER OF GOD. My delts and traps are shot... this was a low carb day from hell! But I am adding considerable size to my shoulders, which is something I sorely needed lol. Mike was a goddamn beast today... 1h C&P 145, barely missed, and barely missed a 340 incline log due to a misload. Sonofabitch is strong...

But the most important news of the day... my ACE came back from Ginny today... and it fits. PERFECTLY. I may work up higher than planned tomorrow, I wanna see what this suit has got!

Date: May 14, 2009

Ok, finally calmed down enough to write about this...

went in to squat in my freshly altered ACE last night, felt "off" all day, but it was really the only thing I was looking forward to this week, so went in and gave it a shot. Worked to 405 raw, but felt like ****, form was horrible, etc, so I threw the suit on. Took a good 10 min to get on, fit pretty snug (as it should, I was planning on going suit only at the meet), but as soon as I got under the bar, it felt like I got no support. NONE. I could get to parallel with no weight on my back, straps up. About 4-6 wks ago I took 605 to almost depth, straps down. I took a few sets with 455 but nothing felt right, called it quits. On top of all this, only one of my training partners showed up, most had legitimate reasons for not being there, but one skipped training to get a ****ing HAIRCUT. This royally pissed me off, how can you leave your training partners hanging like that? I go in to spot them whether I am injured or sick or whatever, I would never let a goddamn haircut get in the way of training.

SO now Im going to have to try to fit my Ace briefs underneath the suit; I have room, but not THAT much room. I will be doing speed squats Friday, so after my sets I will try to pull the suit on over the briefs. I am afraid that it is going to just be too much suit for me. I dont want to waste this suit, considering it cost me ~400 bucks because of the original shipping debauchle and getting it altered by Ginny. Also, I am going to have to throw my squat cycle out the window, it is completely screwed, which pisses me off the most because it was a damn good plan! If all else fails, I go back to the Pro.

--------------

Wed, 5-13-09
GPP

Sled work
10 trips, lots of different ways

harassed Shrek between trips and gasps for breath

pullups
20 med grip
20 reverse
10 wide

grappler
a lot

Done. Bench day tomorrow, should be a good one.

Date: May 14, 2009

Thurs 5-14-09
RE bench

CG bench
275x5
315x3x3

6 in rack lockouts
315x5
Shoulders and elbows felt trashed, shut it down

Incline Tate Press
30x20x3
elbows felt better

Bike
12 min @6, avg HR 132
Incline treadmill
12 min @8 incline, 3 mph
Elliptical
12 min @6, avg HR 142

Good day of cardio, crappy day of benching. Kinda surprised I even got the 3x3, considering how I felt. No upper body work till Sunday (may even take Saturday COMPLETELY off), and will do all raw work off a 2 board, but I NEED to hit 565-585 off a 1 board.

Ok, back to writing papers: "Curiosity As A Historiophilosophical Mechanism" and "The Newtonian Synthesis And What It Means For The Practice Of Science".

FML

Date: May 16, 2009

Sat 5-16-09
DE sqwaatzzzzz
BW 220

Raw beltless pauses (warmup)
135x5
225x10x2

SpEEEEEEDDDD squats w/ choked greens (125ish?)
ACE Briefs
14 in box
315x2
350x2x2 (50%)
HOLY BALLS a 14 inch box is lowwww for me. a good 2 inches bellow parallel. Not only that, but I set my projected max wayyy too high, I based it off my full gear projected free squat (700), but I was only wearing my loose briefs over compression shorts, which means I get very little pop/support (which is kinda the point). So, dropped the max by 10% to 635 and upped the box to 15 inch, will add 10 pounds to the projected max every DE wave.

315x2x7 sets (new 50%)
350x2 (55%)
385x2 (60%)

So, did a total of 12 doubles, which was the plan for the day. Next week will be 55%x2x10, working up the last two sets. Will do a set with the 14 inch box and get some video to show how low it really is!

5/3/1 deads
135x5
225x5
315x5
belt on
405x5
had to use the crappy bar at the commercial gym and left a good 2 reps in the tank, could have hit 10 with a DL bar.

RDLs
225x10x2

Adductor/abductor machines
10x3 sets, light weight

45 back raise
bwx10x2 sets

Good news... the altered ACE suit MIGHT fit over my briefs! I tried getting it on after the squats, and got it up to about 2 inches from where it needs to be. This was without baby powder or bar dangling, so I will give it shot on Tues. I may still use this as an excuse to order a pair of Boss briefs biggrin

Date: May 18, 2009

Sun 5-17-09
hangover bench work
BW 219

Morning session
WAY hungover from last night, not even gonna post the weights but here is what i did...

Bent rows, clean grip
10x3 sets

T bars, neutral grip
5x5

Panora pulldowns
10x2

Incline tate press
10x3

Afternoon session:
felt better, but not great...

Raw bench
2 board
315x3
345x3
365x2 (PR, almost got the third)

Shirt bench
1 board
500x1
565x1 (15 lb PR, went into the racks at lockout but im still counting it!)

I am not drinking again for a looooooong time... wasn't even planning on drinking since I was supposed to drive a girl home after, but she offered for me to stay at her place and she would drive, so I started having a few... and went downhill from there lol. Played a few games of Fotch, which I am horrible at, so ended up having to drink five beers in the span of a half hour, fell down the stairs twice because they were uneven and I was not in a condition to compensate for their unevenness. The girl ended up driving my car to her place, and even though I think she wanted to do more than snuggle I passed out as soon as I hit her bed lol, I just didn't care. I don't even know if she slept in the bed with me, but I had a great night of sleep spooning with her giant pink teddy bear! I really hope she didn't take pictures...

That was probably more than any of you needed to know... or care to know... but hey it's better than reading my boring log!

Date: May 19, 2009

Mon 5-18-09
Bench assistance
bw 220

5/3/1 OHP
135x5
160x10 (PR)
135x10x2

DB flat bench
75x20x3

Dips
BWx30
BWx20

Front/side raise
20x10x3

barbell complex
3 rounds

had a friend that trained with me last summer come to train today... and it was frustrating as hell. His high school football coach wrote him a training program and he asked me to take a look at it. It was God-awful and I told him so. It looked like it was straight out of Muscle and Fiction : "do 5 sets of bench to 3 reps past failure". There was a million pressing movements in one session, all past failure. I told him the program was stupid and would just lead to overtraining, but he was stubborn because his coach played college football, so he OBVIOUSLY knew what he was doing. Then he got mad when i refused to help him with forced reps and told him to keep his ass on the bench. 18 year old kids frustrate the hell outta me.