Reactive Training Systems

spoiler · Veteran Member

RE: Spoiler's Log

spoiler · Veteran Member

7/7/09

Bench, 3 sec pause
225 x 3
250 x 3 @ 7
265 x 3 @ 8
240 x 3 @ 8
225 x 3 @ 7

Pulls naked w/o belt or briefs
315 x 3
405 x 3 @ 8
430 x 3 @ 8
405 x 3 @ 7
385 x 3 @ 7

Incline (thumb 1-inch from smooth)
135 x 10
155 x 10

Bench and pulls were both really good.

-- Edited by spoiler on Thursday 9th of July 2009 01:51:38 AM

spoiler · Veteran Member

7/7/09

Im out off on vacation starting Saturday, so I did Fridays workout today and Sundays workout will be done on Friday.

Squat (heels elevated with 2 mats) with 46Boss
330 x 3
420 x 4 @ 7
Add belt
450 x 4 @ 8
420 x 4 @ 8
385 x 4 @ 8
Low back was screaming on the last two sets

2Board Press with doubled lights (180)
95 x 4
135 x 4
160 x 4 @ 8
185 x 4 @ 9
175 x 4 @ 8
165 x 4 @ 8

Lunges
1 plate, 3 x 6

Fatigued

-- Edited by spoiler on Thursday 9th of July 2009 01:53:16 AM

spoiler · Veteran Member

7/10/09

Bench +90mm +75c
95 x 3
115 x 3
135 x 3 @ 8
125 x 3 @ 8
115 x 3 @ 8

Squat with 44BOSS
240 x 3
330 x 3
420 x 3
Add belt
510 x 3 @ 7
545 x 3 @ 8
505 x 3 @ 7
470 x 3 @ 8

Reverse Band (green) Deadlift
315 x 3
405 x 3
Shut it down there, I was smoked

Pull ups
4 x 5

I lost a day of rest this week and it took its toll so I didnt have anything left in the tank to pull much more than 405 for 3 reps. Oh well, I look forward to a much needed deload week next week. One week on the beach with the family will be fun. Im going to golf a few times and I havent golfed since this time last year, should be ugly.

spoiler · Veteran Member

7/15 Deload

BP with 3 sec pause
225 x 3
240 x 3
225 x 3

Lunges, 3 x 6 ea

Incline with 135, 3 x 10

Pull ups, 4 x 5

spoiler · Veteran Member

7/19/09
Squats with 46BOSS and 125c
145x 3
235 x 3
325 x 3
Add belt
415 x 2 @ 10 (dont know what happened on the 3rd but needed help)
400 x 3 @ 10
375 x 2 @ 10

Squats were suck city today, everything felt heavy.

Floor Press
135 x 3
225 x 3
245 x 3
265 x 3 @ 8
280 x 3 @ 9

Conventional Rack pulls w/o belt
315 x 5
405 x 5
455 x 5 @ 9

-- Edited by spoiler on Thursday 23rd of July 2009 12:27:09 AM

spoiler · Veteran Member

7/22/09

4-board press
225 x 3
275 x 4
315 x 4 @ 8
340 x 4 @ 8
365 x 4 @ 9
340 x 4 @ 8
315 x 4 @ 8

Conventional Deadlift
315 x 4
365 x 4 @ 8
405 x 4 @ 8
425 x 4 @ 9
405 x 4 @ 8
365 x 4 @ 8

Incline Bench (pinky on ring)
135 x 8
155 x 8
175 x 8 @ 8
155 x 8 @ 8

Felt good to be back at it.

spoiler · Veteran Member

7/24/09

Squats with Bow Bar
Nakid
150 x 8
250 x 4
330 x 4
Add Belt
420 x 4 @ 7
Add 46BOSS briefs
455 x 4 @ 8
465 x 4 @ 8
445 x 4 @ 8
445 x 4 @ 9

1/2-Board Press
225 x 4
275 x 4 @ 8
300 x 3 @ 10 Oops!
275 x 4 @ 8
275 x 4 @ 9