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cjgarnet


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Colin's Training Log
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ok so im starting the reactive training...i bought the book and stuff...im just doing the basic template and ill work things in as i become more aware of everthing...just doing it on squat and dead right now...i want to finish off my westside bench first...just to note...i have done quite a few training styles/methods like linear coan,sheiko,high frequency bench, westside bench(6 weeks into for first time on the bench press) so i am really looking forward to this type of training and hoping im able to become a good coach for me lol...

Best Lifts (CPU/IPF'er)

beltless squat
445x4(2-3reps left...was done after a few set of a bit lighter weight...was done a couple weeks ago)

belt/wrap squat...628pds was done in competition(sept 08)...

full gear squat...705pds (jan 09)

raw bench(365x4...big lift...was plateud for long time after an injury...april 09)

gear bench(474pds jan 09)

belt deadlift (621pds...big 5pd PR couple weeks ago...plateaued for over a year!!!!!!!!)

gear deadlift(641pds...this is when i was at 580 in belt so gotta get the suit to work again and get my grip to hold on with those weights)

grippers...200pds...R26....L23


MONDAY MAY 25 2009

conv deadlift+80 chains 6x3@8-9
445x3x5sets @8
455x3 @8 (2 reps left)

Squat- Beltess 6x3@8-9
395x3x3@8
405x3@8
415x3@8
435x3@8(2reps)

Stiff legs 5x5@8
415x5@8 (maybe just less then @8?)
385x5x4set @7 (more then 4 reps)

was just getting use to which weights would be adequate for each exercise...like what weight i can put up with chains attached and how much my squat be affected from the earlier fatigue of the deads...stuff like that...each week will get better...the last set of squat and dead + chain,  thought would bring me to an @9 but just off...
used approx 4 min rest intervals on deads and squats/stiff legs werent really tracked but prob around the same...


-- Edited by cjgarnet on Tuesday 26th of May 2009 10:13:00 PM

-- Edited by cjgarnet on Tuesday 26th of May 2009 10:22:19 PM

-- Edited by cjgarnet on Tuesday 26th of May 2009 10:28:21 PM

-- Edited by cjgarnet on Tuesday 26th of May 2009 10:33:27 PM

-- Edited by cjgarnet on Tuesday 26th of May 2009 10:34:20 PM

-- Edited by cjgarnet on Tuesday 26th of May 2009 10:45:08 PM

-- Edited by cjgarnet on Tuesday 26th of May 2009 10:47:03 PM

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TRON


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Hey Colin
Nice to see you posting your log here. It's me Yantha

Congrats on the pull the other day big guy!

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cjgarnet


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hey Sir Yantha!...thanks for the support...now time for u to pull 800 smile.gif

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cjgarnet


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Thursday May 28 2009

tyler grip holds...275x19sec then few sets
gripper holds...200...r=24sec...l=21sec then few sets

belt/wrap squats...(belt-5)  6x3@8-9
476x3 @8
491x3 @8
506x3 @8
521x3 @8
536x3 @8
536x3 @8(2 left for sure)

Sumo Deadlifts (outside of shin just at inside of ring...belt-4) 6x3@8-9
416x3 @8
436x3x4sets @8(2-3left on last set)

Highbar paused (conv stance) 5x5@8
326x5x5 @8

squats felt great...never been in a belt or wraps for 4 months so felt real good...time between sets on squats were by feel cause of the time it takes to wrap and everything...generally no big breaks between sets on all...

one last thing....the first workout killed my as expected...was real sore....was still sore in lower back and just a little in the hamstrings today before this workout....as i type my back is pretty tight after all this too!! lol...no pain no gain...should get used to it by next week or the following...

-- Edited by cjgarnet on Friday 29th of May 2009 07:50:34 PM

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cjgarnet


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Friday May 29 2009

raw bench(pinky on ring)+purple bands(attached to a 45/35 on ground).  6x3@8-9
275x3
285x3 @8
295x3 @8
295x3 @8
295x3 @8
300x3 @8.5(1.5 rep left?)

board press (4inches up...same scheme as above) 6x3 @8-9
300x3x3sets @8
300x3x3sets @9 (just kept it at this weight cause some felt i made it harder from misgroove)

floor press(pinky on ring) 6x3 @8-9
275x5
295x5x4sets @8
295x5 @9 (1rep)

lat pulls up with bands helping
5x3sets (mess around with tension and stuff so nothing legit here)

decided to start the rts bench right away aswell...still just feeling things out with the program...so will be better next week...

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cjgarnet


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Monday June 1 2009

deadlifts with chains(80pds)..4 notch belt... 6x4 @8-9
426x4x4 @8
436x4 @8.5
446x4 @9

raw squats... 6x3 @8-9
396x3x3 @8
406x3 @8
416x3 @8.5
421x3 @9

stiff legs 4 notch belt.. 5x5 @8
386x5x4 @8
386x5 @8 (2-3 left)

well just started my second week and have done a few changes from last week..
i increased the volume on the main exercise(kept volume same on the others),
increased effort a bit more on the main,
and used a bit less intensity on the main...

i noticed that with this setup i was a lot more gas'd for the other two lifts compare to last week...so i was able to reach @9 on the squat with less weight (then last week), so in turn my one rep max was decreased from fatigue...



-- Edited by cjgarnet on Tuesday 2nd of June 2009 07:53:57 PM

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cjgarnet


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tuesday june 2 2009

raw bench...ring finger...  6x3 @8-9
335x3 @8
345x3 @8
355x3 @8.5
365x3 @9.5
350x3 @9

incline press...ring finger 6x3 @8-9
275x3x3 @8
285x3 @8
285x3 @8.5
290x3 @9

shoulder presses...seated barbell...ring finger 5x5-8 @8-9
185x8 @8
185x8 @8
185x8 @8
185x6 @8.5
185x6 @8.5

well i will say i havent done raw on its own in a while where i was doing incline..floor press and bands stuff....with other program...i notice my groove is screwed up now....im tending to drift back at the rack because thats what the bands were doing....pretty annoying...will figure something out...planning to go a little lighter next time and let the volume do the fatigue-ing...went fairly fast on rest times for the main....like 3ish+ min...and went a little faster on inclines and shoulder presses which made me fatigue faster...

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cjgarnet


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Thursday June 4 2009

belt/wrap squats..5 notch...5x4reps... @8-9
476x4 @8
491x4 @8
506x4 @8
521x4 @8.5
526x4 @8 (2reps)

sumo deads...4 notch belt..outside shin lined with ring... 6x3reps @8-9
416x3 @8
436x3x2sets @8
446x3 @8
456x3 @8
456x3 @8 (2-3reps)

raw squat paused highbar 5x5 @8
326x5x5 @8 (last set was 2-3)

well another day down!...squats felt stronger then last week...last set felt better then second last set maybe from form or knee wrap tightnes or something...none the less...sumo deads felt stronger too...think i underestimated last week on rpe(reps left) but still felt better then last week...highbars might have felt a tad heavier then last week cause i was more fatigue to begin...rest times were similar again like last week...and also i was a lot more recovered then last week to begin todays workout...so adapting to the volume pretty well...i wasnt 100% recovered but close, judging by the feeling in my lower back...




-- Edited by cjgarnet on Friday 5th of June 2009 04:50:45 AM

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cjgarnet


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friday june 5 2009

raw bench...close grip(pinkies an inch inside rings).... 6x4reps @8-9

315x4x3sets @8
325x4 @8
335x3 @8.5 (hesitant for another on this one)
325x4 @9


board press (4inches up)..close grip(pinkies an inch inside rings).... 6x3 reps @8-9

325x4
325x3
335x3x2sets @8
340x3 @9(1 rep)
330x3 @8.5


floor press...close grip(pinkies an inch inside rings)....  6x3reps @8-9

275x3x3 @8
285x3 @8
295x3 @8.75
295x3 @9.25 (real close to 1 more rep if not) 

i changed my movement on the main already so will stick with these now for the first cycle...


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Mike Tuchscherer


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cjgarnet wrote:
335x3 @8.5 (hesitant for another on this one)

Just trying to help, but if your RPE was an 8.5, that means another rep would be absolutely no doubt and you might be able to get 2 reps (unless of course you modified the RPE scale).  Is this what you mean because it sounds like it was more of a 9.5.



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cjgarnet


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i wrote 8.5 assuming i could get 1(+) rep for sure....but second rep would probably fail but a realy good shot at it....

heres the deal....on the third rep in my head i was like ya i can get another one for sure, then i said what if i cant(because i had no spotter/not in rack) lol....then i said rack it lol...but on the following set....i had that feeling again on the third rep (a little worse/harder actually)with 325 and said f it this time....and proceeded....and just as i thought i did the rep and could tell one rep was left max...so since i called this set @9 and the other set was a bit easier i called it @8.5....

i usually no well if i have more reps left or not on the bench but since i was doing an unfamilar movement i couldnt tell as much and no spotter was screwing around with my mind...

thanks for the help mike...ya i could easily see how it would be assumed it was a 9.5 because of the hesitation for another one....

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cjgarnet


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Monday June 8 2009

conventional deadlifts with 80chain 6x3 @8-9
446x3x4sets @8
456x3 @8 (two training parnters said 3 more)
461x3 @8 (they said 1 and then close for 2nd but i thought 2 like week 1)

raw squats

396x4x3sets @8
406x4 @8
416x4 @8
426x4 @8 (2 reps)

stiff legs

396x5x4 @8
396x8 @9.25 (close to 1 left if not)

well conv deads felt good...went back to the same volume as in week 1 to check any improvement ...while still adding a tad more weight....461 this week compare to 456 of the first felt pretty similar...hard to fully tell if any improvement there...squats felt pretty good...increased volume here....stiff legs...wanted to get the set to be a higher rpe  to see where i actually am around so kept it going on the last set....

-- Edited by cjgarnet on Tuesday 9th of June 2009 10:39:58 PM

-- Edited by cjgarnet on Tuesday 9th of June 2009 10:40:31 PM

-- Edited by cjgarnet on Tuesday 9th of June 2009 10:42:04 PM

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cjgarnet


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Tuesday June 9 2009

raw bench (middle fingers on ring) 6x4 @8-9
325x4x2sets @8
335x4 @8
340x4 @8 (2 reps)
345x4 @8.5 (1.5 rep)
335x4 @8 (2 reps but felt a little harder then the 340 set)

incline bench press 6x3 @8-9 (ring finger)
275x3x2 @8
285x3 @8
295x3 @8.5
295x3 @9
290x3 @8.5

seated barbell shoulder press 5x5-8 @8-9 (ring finger)
185x8x3sets @8
185x8 @8.5
190x7 @9.5

hard to gauge rpe the best i can again cause i havent done that grip on raw bench in a while its a little slower to begin the lockouts out easy...incline press rpe's were probably off a bit too cause of misgroove and stuff...all about 3ish min break times



-- Edited by cjgarnet on Wednesday 10th of June 2009 02:55:46 AM

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TRON


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Hey Colin - Your pressing is looking really great. How is your shoulder injury? Have you managed to shake it yet?

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cjgarnet


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thanks man....yah i have been generally healthy for quite a while now...just one big set back with a c6 bulge cost me a couple years to get back....im back to my strongest now...my best set (with ring fingers on rings) is 370x4 and i did 365x4 like a month or so ago with maybe half a rep left so i would say 370x4 was just there...and ya i had something with the shoulder going on not long ago which the ART magician fixed....was never really a huge factor but things are pretty cleared up....

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