Reactive Training Systems

Date: May 20, 2009

RE: KT's log

Date: May 22, 2009

Thurs 5-21-09
DE upper
BW 218 (WTF? You gotta be kidding me! Time for burritos!)

Speed bench
135x15
135+65 chainx5
185+65x3x3
185+95x3x3
185+125x3x3
2 board
225+125x3
245+125x3 (had another 50+ pounds in me for a triple, but no spotter)

Bent Rows
135x15
185x15, 13, 12, 12, 10 (62 total)
Only meant to do 50, but apparently I am too retarded to count...

DB shrugs
75x20
85x20
100x20

Rope Extensions
20x5 sets

Short and sweet last night... Speed squats tonight, changed the plan slightly, but same concept!

Date: May 27, 2009

Catchin' up with the log...

Fri 5-22-09
DE Lower
BW 220

15 in box+green bands (125ish)+125 pounds chain
ACE briefs over compression shorts (no support)
315x2x6 sets
Briefs off
Ace suit on, straps down
315x2
350x2
385x2 (Knee caved a little on second rep, I was not pleased)

3 in Deficit Pulls
No belt
315x4x4

Band abductors
random other crap that I don't remember...

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Saturday...

NOTHING! sat around and played video games all day lol

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Sun 5-24-09
ME bench/RE squat
BW 218

Beltless pause squats (with the gym GF!)
225x10x3 sets

Raw bench
275x5
315x3
315x1x3 sets
crappy day for bench...

some other stuff not worth mentioning...

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Mon 5-25-09
Stuff
BW 219

screwed around today and did some crap I haven't done in a while... mostly back, biceps, and cardio

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Tues 5-26-09
Squats!
BW 218

Morning session:
24 minutes of cardio

Evening session:

Squats
Briefs
405x2
Suit, straps down
495x1
straps up
585x1x2 sets (SMOKESHOW)
675x2 (PR!)
675x1

Wow... what a night! The first rep of the first set of 675 I lost my breath on the way down, so cut it about 3 in high, but still got it pretty easy and was so pissed about such a rookie mistake that I went for another! I was probably a hair high on the second, but it went MUCH better than the first, I probably left a rep in the tank! I have 700+ in me, will destroy that next week!

Date: May 28, 2009

Weds 5-28-09
RE Bench
BW 220

VERY close grip bench
185x10x2
205x10x2
225x10

Shirt triples
405x3 (touched last one, but REALLY had to work for it)
455x3 (touched 2&3)

Well I have pretty much hit DUST mode with training... I was at the gym for nearly 3 hours and the above is all I got done. Just BS'd the rest of the time. I had a ton of stuff planned for training, but didn't really feel like doing any of it. I am going to take tonight off and TRY to hit it hard tomorrow.

Date: May 31, 2009

Fri 5-29-09
DE lower
BW 220

Speed squats
choked green+purple (200ish)+125# chain
ACE Briefs
15 inch Box
315x2x4
350x2
385x2
These really weren't speed squats... more like circa-max! Went well though, the weight at the top with 385 was ~700, and once again it SUCKED walking that out! My legs were shaking like crazy until the descent, but the reps themselves went pretty well. Last week of these, the rest of the weeks will be volume work, lots of 10 rep sets. Hopefully I didn't peak too soon!

Beltless Deficit Pulls
225x3
315x3
365x3
405x3 (not sure if this was a PR, but it was pretty close)
405x1x3 sets
These felt good; will take a heavy pull in the suit next week to see where I am.

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

Sat 5-30-09
GPP
BW 219

Conditioning circuit:
pullupsx10
DB swingsx15
Bent rowsx10
Standing cable absx15
Upright rowsx20

Did this a few times while Mike tried out my DL suit, he pulled 620 but just couldn't lock out 635 his first time in the suit! The guy is crazy strong, will be at 650+ with some practice! The circuit was actually really easy, which surprised me, but my rest periods were REALLY long lol.

Date: Jun 1, 2009

Sun 5-31-09
GPP/Bench
BW 222

Morning session:

Bike
12 min @7, avg HR 130
Incline Treadmill
12 min @3 mph, 8.5 inc
Elliptical
12 min @7, avg HR 148

The work itself was easy, but got a pretty bad back pump from the treadmill

Afternoon session

Shirt work
48 RageX
455x2 2board
495x1 1 board
545x0x2 full range

Damnit! I was so close to locking both of them out, but stalled an inch from lockout! I was pretty pissed... I will fix this problem on Thurs- shirted close grip board work, doubles and triples. Might do these with reverse bands, but not sure if the cage at DSM Strength can take the abuse!

Will do all my accessory work tomorrow.

Date: Jun 1, 2009

Is it bad that I am thinking about my next training cycle before I am even done with this one? haha here are my potential meets:

1- mid-july: Iowa Games, bench only
2- Mid-October: UPA meet, push/pull
3- Late Oct: LexenXtreme, full power
4- December: APF raw challenge, full power (raw, obviously)
5- Late Jan: UPA Iowa state, full power, qualifier for Nattys

I am definitely doing IA Games, just because it is only a 30 minute drive, and the rest will come down to a decision between 2 or 3 and 4 or 5. I want to do the Lexen just for the experience but I don't want to drive 12 hours, and the UPA meet is close but I hate non-full power meets! I really want to do UPA nattys, but I also really want to do a raw meet, so that will be a tough decision! I have a 12 week peaking cycle planned, which I will post later, and will use it for the Lexen meet if I do that, but I would prefer to do it with the January meet. But I also have a really cool ME rotation which I will use for whichever meet I DON'T use the peaking cycle for... damnit, here I go overthinking things again...

Date: Jun 3, 2009

Mon 6-1-09
Bench ass.

5/3/1 OHP
160x6 (pr is 10)

Rack lockouts against doubled purples
135x5x2
225x5x2
245x5
275x5
225x5
135x15

DB OHP
50x10x3 sets

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Tues 6-2-09
ME squats

Briefs
405x2
495x1
Suit
585x2
655x1
705x0 (lost air in the hole, couldn't come up with it.)

hmm... I was positive that would go today. Next week is supposed to be a taper, 655x1x3 sets, but I may do an overload with 725. Not exactly the smartest thing to do, but I never claimed to be the sharpest tool in the shed...

Date: Jun 3, 2009

Squat Cycle 1-
Typical ME work. Three exercises are rotated, deload as necessary. Once progress has halted on a given exercise, it is replaced by another. Free squat will NOT be replaced, but weight dropped ~50 lbs and progression starts over.

Wk 1- Anderson Squat, briefs only
wk 2- Heavy band tension to parallel box, briefs/suit bottoms
wk 3- Free squat, full gear

Pros- very few spotters needed for weeks 1-2, variety of stimuli, not full gear every week, always a backup plan

Cons- not very much form work in suit, pain in the ass to set up, no good way to peak

Squat cycle 2-
Peaking cycle. I honestly dread doing this. If all goes well this year, I will probably set the assumed max at 750.

%xRxS
75x4x4
80x3x3
85x2x2
77.5x4x4
82.5x3x3
87.5x2x2
80x4x4
85x3x3
90x2x2
92.5x1x3
95x1x2
97.5x1

Pros- I will be damn good at squatting in a suit!

Cons- Relies a lot on "assumptions", heavy reliance on spotters, heavy volume, painful and boring.

Date: Jun 4, 2009

6-3-09
Event work (because I was bored and had a lot of pent up anger)
BW 221

Tire flips
600 lb tire
3x3
5 (PR)
900 lb tire
0, 0, 0 (lol)
That 900 pound tire is HEAVY. I got it to move a bit, but it is very awkward because the tire is so wide (3ish feet) and is difficult to dig your shoulders in. It took me, Shrek, and Minime to flip the damn thing! Of course, Mike flipped it without too much trouble... big bastard...

Stones
220 lb stone
lapped it x2, but couldn't get full extension. I used pretty much all lats for this, and I am feeling it now!

Yoke walks
315x50'x4

Yoke-mornings (set yoke at lowest level... this was cool!)
315x3x3

Yoke presses
135x5x3
yes I actually pressed the yoke... set it back on the ground each rep

I actually had FUN in the gym today for the first time in a while... I thought I would pay dearly for this workout, but only my biceps and lats are sore, no stiffness at all. I have a lot of fun doing strongman, but I have some goals that I want to accomplish in powerlifting first. I want to hit an elite total at 220 (1850ish?), and if things go according to plan (they never do) at this meet, I should end up with a ~1750 total. I want that elite total by UPA nationals (April '10), after which I will make the full switch to strongman, at least for the summer. I will go back to PL in the fall, but I think the break/switch will be very nice.

Date: Jun 5, 2009

THurs 6-4-09
RE bench
222

Narrow bench (pointer on edge of knurling)
Work sets:
185x10x2
215x10x2
235x10

Log
90x5
140x5
155x3
175x3 (Tied PR)
140x5 (clean each rep)

Z press
95x5
115x5
135x5
185x0

Incline Tate press
35x15
40x15
45x12
50x12

Face Pulls
60x20
70x20
80x20
90x20
100x20

Plate raises
45x20x2

Date: Jun 6, 2009

Fri 6-5-09
pure stupidity
222

pullzzz
135x3 conv
135x3 sumo
225x3 c
225x3 s
315x3 c
315x3 s
King conv deadlift suit
405x1x3 sets
455x1x3
suit off
455x1
Don't like the way the suit felt tonight... going to give it another shot next week but may end up just pulling raw at the meet. I wish my deadlift didn't suck!

Squats
225x10x2 beltless
275x10x2 belt
295x10 belt
legs are a-shakin'...

Stone trainer (did these like a stiff-leg sumo, with a HUGE ROM)
150x3x3
200x1 (almost passed out, haven't done these in a while!)

Date: Jun 9, 2009

Mon 6-8-09
bench

Shirt work
500x2 2board
525x1 full range (misload, supposed to be 515)
500x1
3board
545x3
585x1
shirt off
315x10 4board

Incline Tate Press
35x15
45x10x3

front/side raise
10/10x2

DB rows
100x15x3 sets

sled
1 platex 2trips
2px2
3px2

Date: Jun 25, 2009

Sun 6-14-09
BW 226 (!)

Bench
315x1 (why was this so heavy?)
275x5x3 sets

Squat
365x1
315x5

DB flat bench
100x10x2

GHR
BWx10x2

DB OHP
50x10x2

Well, I am beat, mentally and physically. I have been pushing it too hard for too long, and my body is paying for it. The grinding in my left hip is getting worse, as is the pain in my left wrist. On top of this, my left shoulder, which a had surgery on a few years back, is developing pain and becoming "unstable". This is not good. So, I have decided to back out of the meet. For the next month or two I will take it pretty easy, do some hypertrophy work, and hit it hard in August!

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

well, finally back to the grind...

Sunday 6-21-09
BW 224

12 inch box
no belt
135x3x3
225x3x3
275x3 narrow
275x3 med
275x3 wide
just getting a feel for this movement again, 4x4 next week

V row
8x5 sets
next week: 10x5

DB shrugs
20x3

Bench warmup:
machine militaryx25
machine inclinex25
machine pressx25

Bench
275x1
315x1
255 (80% of 315) x4x4
Bench felt great! had a lot more in the tank, didn't feel like I was falling apart, but stuck to the plan. Body is feeling good. 325 and 85%x3x3 next week.

DB flat press
100x8x3
Next week:10x3

DB OHP
50x10x3
Next week: 10x4

Tate Press
35x20

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6-22-09
BW 229 (?)

Conditioning:
600 tire, 3 flips
followed by
yoke walk, 315x100 feet

did this 3 times, way harder than it should have been!

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

Tues 6-23-09
BW 228

Strict OHP
135x5
155x3
175x1
140 (80% of 175)x4x4

3 inch rack locks
405x5
455x5
475x3 (only planned on 1)
425(90%)x3
405(85%)x5
315x10 close grip
Gotta be honest here... when I get to 400+, my joints are settling so much that the bar is only moving 1-2". I will change the pin height for the next wave, but I want to hit 500 with this first!

was supposed to squat and pull tonight at todd's, but weather issues prevented this. Will make up for it tomorrow.

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weds 6-24-09
BW 225 (finally going back down)

Squat
135x5x2
225x5x2
315x3
345x1
365x1
295 (80% of 365)x4x4
This was harder than it should have been... going to take it slow with squats
Next week: 375, 85%x3x3

Deficit deads
315x8 1.5 in deficit
315x8 3 in
315x8 4 in
The last two sets were TOUGH... way too close to being cardio lol

Crazy exercise I came up with to help push my knees out on squats
135x5x3 sets

Pullups with a pause
3x3
These were difficult for some reason? I used to be able to crank out sets of 15, pauses suck!

Hammer curls
40x10
45x10
50x10

Was planning on going back and pull the sled... that ain't gonna happen! Taking tomorrow off, Friday is going to be a tough day!

Date: Jun 28, 2009

Fri 6-26-09

Sumo
315x2
365x1
405x1
325 (80%) x4x4
damn, I suck at sumo!
Next week: 415, 85%x3x3

Pause Squats
No belt
225x5
275x3
315x1
275x3
225x5

"speed" bench
doubled purple band (160ish tension)
45x5
95x5x3
115x5
135x5 Tied PR, easy
45x15

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6-28-09

Bench
325x1
275(85%)x3x3 (all with pauses)
Next week: 330, 90%x2x2

12 inch box squat
275x4x4
Next week: 275x5x5

DB flat press:
100x10x1
was supposed to do 4 sets but I was fatiguing too fast, so cut the volume

DB OHP
55x10x1
same as above

V rows
175x10x5
next week: 175x12x5

Face pulls
somethingxsomexa few

I was very lethargic today, sleep and diet have been off, mainly because of Friday night's Max Effort Drinking. I have officially fallen in love with Guiness 250; smoothest, darkest beer I have ever drank. Good stuff! Tomorrow: conditioning! Time to shed some bloat off my fat ass!