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Reactive Training Systems Forum |
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Subject :Colins Training Log..
2009-10-13 18:09:39
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| cjgarnet |
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Joined: 2009-09-04 04:57:03
Posts: 15
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Week 1 Day 1 10/12/09 deadlifts (paused off the ground) no belt 455 x4 x1 @8 77% 1820 465 x4 x1 @8 77% 1860 485 x4 x1 @9 80% 1940 470 x4 x1 @9 80% 1880 Total NL 16 79% 7500 these were decieving...i actually did two lighter sets prior to the onese listed and thought i was getting somewhat close to @9....but ya weights kept moving...need to get more consistent with the pause lengths from rep to rep and set to set squats (oly shoes) no belt 465 x4 x1 @8 77% 1860 475 x3 x1 @9 85% 1425 460 x4 x1 @9 80% 1840 Total NL 11 81% 5125 the 475 set should have of had another rep then it would be @9 but i misgrooved teh 3rd rep and made it hard....amazing how much these shoes can throw ur groove off..have to get used to it... roman deadlifts no belt 365 x6 x1 @8 71% 2190 365 x6 x1 @8 71% 2190 365 x7 x1 @9 71% 2555 Total NL 19 71% 6935 T Totals NL 46 77% kind of messed up here....was distracted and things didnt go the way i wanted...was suppose to be doing 8 reps here...will take out some anger on these next week Week 1 Day 2 10/13/09 reverse band raw bench 405 x4 x1 @8 79% 1620 425 x4 x1 @9.5 83% 1700 410 x4 x1 @8.5 80% 1640 410 x4 x1 @9 80% 1640 Total NL 16 81% 6600 ply raw bench 315 x3 x1 @8 75% 945 335 x4 x1 @9 80% 1340 325 x4 x1 @8.5 78% 1300 325 x4 x1 @9 78% 1300 Total NL 15 78% 4885 laying tricep ext 60 x8 x1 @9 68% 480 60 x6 x1 @8.5 68% 360 40 x8 x1 @8 45% 320 Total NL 22 60% 1160 Totals NL 53 74% 12645 these were sort of messed cause u could cheat on these easily..and inch down or up could make it that much harder or easier...so just figure as long as i get around the 8-9 area for a few sets i should be good... think i should get better in a hurry cause i just came off a meet and getting things going again... |
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Last Edited On: 2009-10-13 18:09:39 By cjgarnet for the Reason |
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Subject :Re:Colins Training Log..
2009-10-14 21:11:19
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| cjgarnet |
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Joined: 2009-09-04 04:57:03
Posts: 15
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rotator cuff work...ab wheel x2x10....landmine...x2x10... circuit of barbell rows(135)....pushups(x20)....overhead squats (bandsx12)...pullups(bands assisted x8) did 3 circuits stretching shoulders for squat deep tissue massage.....chest and shoulders...tweeky spots... contrast shower.....this was fun....not lol |
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Subject :Re:Colins Training Log..
2009-10-15 13:29:10
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| TRON |
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Joined: 2009-07-29 16:06:00
Posts: 99
Location: Kanada |
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Hey Colin thanks for the support! Fantastic lifting at provincials man, your squat and bench are getting deadly!!! |
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Subject :Re:Colins Training Log..
2009-10-15 21:00:24
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| cjgarnet |
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Joined: 2009-09-04 04:57:03
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thanks tronster lol....ya now if i can only get a deadlift.....time will tell....im focused ;-) Week 1 Day 3 10/15/09 3ct paused squats no belt 416 x4 x1 @8 76% 1664 426 x4 x1 @8.5 78% 1704 1 and a half reps? 436 x4 x1 @9 80% 1744 1 and little bit left 421 x4 x1 @9 77% 1684 1 left...harder then the initial set Total NL 16 78% 6796 deadlifts off plate + 95ish no belt 378x4 428 x4 x1 @8.5 78% 1712 438 x4 x1 @9 80% 1752 423 x4 x1 @9 77% 1692 felt a tad harder then the intial Total NL 12 79% 5156 lunges no belt 146 x6 x1 @8 71% 876 146 x6 x1 @8 71% 876 136 x6 x1 @8 66% 816 Total NL 18 69% 2568 Totals NL 46 76% lunges were crazy...never did them before....kind of bad form in the beginning then got it to work...hard to tell where im at on the rpe but i was defenitly nearing failure....getting lactic-y lol...these were crazy on the quads never felt like that before lol...should be intersting seeing how my quads feel over the next few days lol grip...just did some grippers for today....few sets with the number 1 and a hold with the number 2....was pretty fried during this workout....after squats was interesting setting up the plates and chains for the deadlift....all the bending over when my back felt like rubber haha lol.... |
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Last Edited On: 2009-10-15 21:00:24 By cjgarnet for the Reason |
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Subject :Re:Colins Training Log..
2009-10-18 13:09:30
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| cjgarnet |
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Joined: 2009-09-04 04:57:03
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week1 day 4 10/16/09 raw bench (arched) 315x1 340 x4 x1 @8.5 83% 1360 350 x4 x1 @10 85% 1400 330 x4 x1 @9 80% 1320 Total NL 12 83% 4080 well first thing....the 1set felt like an 8 then 350 became a 10...so i assume the 1 st set must of been an 8.5....never really went up this heavy well having an arch on the raw bench....dissapointing how much weaker i am like this....strange cause u would think it would be stronger with the tighter set up and shorter distance but i guess its somewhat like a sumo and conventional thing.....im gona go back to the flatter benching...i think this is too much of drop that i dont want right now....i wonder wat this tells me about my strengths and weakness....we ll see how next week goes... floor press (ring fingers) 275x2 315 x4 x1 @9 80% 1260 305 x4 x1 @8.5 78% 1220 305 x4 x1 @9 78% 1220 Total NL 12 78% 3700 dumbell bench 220 x7 x1 @9 71% 1540 180 x8 x1 @8 58% 1440 1 80 x8 x1 @8.5 58% 1440 180 x8 x1 @9 58% 1440 Total NL 31 61% 5860 Totals NL 55 73% 13640 well first set i stoped at 7th rep cause i reached my @9....then i was thinking ill drop 20pds for the next set but till i posted this i didnt realize that taking 20 pds off each dumbell make 40pds off haha must have been dazed by the end of this....but ya took me a few sets with not so much rest in between to get that @9.....was wondering y it felt much lighter lol... satisfied making it through this workout after having done such a dissapoint bench in the beginning... |
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Last Edited On: 2009-10-18 13:09:30 By cjgarnet for the Reason |
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Subject :Re:Colins Training Log..
2009-10-18 13:05:57
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| cjgarnet |
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Joined: 2009-09-04 04:57:03
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saturday 10/17/2009 spinal traction on ball ab wheel 2x10 landmines 2x10 rotators neglected muscles....circuit of rows(135x12)...pushups(x20)...overhead squats (bandsx12)....pullups(bands assisted x8)...3 circuits... stretching.....bunch of stretches for shoulder flexibility on squats deep tissue missauge....both pecs and shoulders... contrast shower |
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Subject :Re:Colins Training Log..
2009-10-20 20:58:42
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| cjgarnet |
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Joined: 2009-09-04 04:57:03
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Week 2 Day 1 10/19/09 d deadlifts (paused off floor) no belt Est. 1RM: 589 lbs 476 x3 x1 @8 81% 1428 491 x3 x1 @8 83% 1473 501 x3 x1 @9 85% 1503 possibly an 8.5 but i sorted cheated a bit on the pause on 2nd rep 476 x3 x1 @8.5 81% 1428 easier then above set 476 x3 x1 @9 81% 1428 maybe tad harder then initial Total NL 15 82% 7260 oly squats no belt Est. 1RM: 595 lbs 466 x4 x1 @8.5 78% 1864 476 x4 x1 @9 80% 1904 451 x4 x1 @9 76% 1804 Total NL 12 78% 5572 the set after the intial went straight to a 9....fatigue must have caught up considering 5% drop...or a shorter rest time...none the less im pleased with my top set today ;-) rdl no belt Est. 1RM: 542 lbs 326 x10 x1 @8 60% 3260 336 x10 x1 @8 62% 3360 336 x10 x1 @8 62% 3360 Total NL 30 61% 9980 Totals NL 57 75% 22812 ok mike is an evil man lol...the 10's killed me lol...my back was jello already before starting them lol...had a hard time breathing of first set where i did stop and go...then i did touch n go and found i keep the rdl form a lot better and i can breath a little better and it keeps the bar constantly in my hand for the whole set which is good for my grip...um i say the were @8 cause im sure i could have grinded more but ya the last reps were defenitly slower lol...close to @9...3 of these sets where efficient i believe lol...i think these give me more trouble breathing cause of the sitting back and the stomach jaming into the thighs lol.... some grippers work...10 min |
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Last Edited On: 2009-10-20 20:58:42 By cjgarnet for the Reason |
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Subject :Re:Colins Training Log..
2009-10-21 18:06:57
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| cjgarnet |
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Joined: 2009-09-04 04:57:03
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Week 2 Day 2
10/20/09 | reverse band bench
Est. 1RM: 463 lbs | 405 | x 3 | x 1 | @ 8 | 87% | 1215 |  | | 425 | x 3 | x 1 | @ 8 | 92% | 1275 | | | 440 | x 2 | x 1 | @ 10 | 95% | 880 | | | 405 | x 3 | x 1 | @ 9 | 87% | 1215 | | | Total | NL 11 | | 90% | 4585 | | ply raw bench
Est. 1RM: 394 lbs | 315 | x 3 | x 1 | @ 8 | 80% | 945 | | | 335 | x 3 | x 1 | @ 9 | 85% | 1005 | | | 315 | x 4 | x 1 | @ 8 | 80% | 1260 | | | 315 | x 4 | x 1 | @ 8.5 | 80% | 1260 | | | 315 | x 4 | x 1 | @ 8.5 | 80% | 1260 | | | Total | NL 18 | | 81% | 5730 | | dumbell extension
Est. 1RM: 96 lbs | 60 | x 8 | x 1 | @ 8 | 63% | 480 | | | 70 | x 6 | x 1 | @ 8.5 | 73% | 420 | | | 65 | x 6 | x 1 | @ 8 | 68% | 390 | | | 65 | x 6 | x 1 | @ 8 | 68% | 390 | | | Total | NL 26 | | 68% | 1680 | | | Totals | | NL 55 | | 80% | 11995 |
kind of a shitty workout...screwed my rpe again....i failed the third rep on the 440 band set.....combination of a brain fart and the bands(caught up on me quick)....was so annoyed and unmotivate for the rest of the workout...almost walked off lol (i hate failing raw benches cause of my slow progress over the years)....finished the workout pretty strong...the 335 ply bench set...might have been a little conservative...could have been maybe just @8 or @8.5.....goal it to try not go over my rpe again....!!! time to refocus ;-) |
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Last Edited On: 2009-10-21 18:06:57 By cjgarnet for the Reason |
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Subject :Re:Colins Training Log..
2009-10-21 18:16:36
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| cjgarnet |
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Joined: 2009-09-04 04:57:03
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spinal traction on ball....ab wheel...10x2....landmines...10x2 3 cicrcuits....barbell rows...x12....pushupsx20....overhead squats x12 (bands)...pulls ups x8 (bands assisted)....added another circuit with half the reps cause i felt better then time streching of the shoulders for squat deep tissue massage mainly on pecs and shoulders... contrast shower |
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Subject :Re:Colins Training Log..
2009-10-27 15:10:31
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| cjgarnet |
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Joined: 2009-09-04 04:57:03
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Week 2 Day 3
10/25/09 | 3ct paused squats no belt
Est. 1RM: 531 lbs | 436 | x 3 | x 1 | @ 8 | 82% | 1308 | | | 451 | x 3 | x 1 | @ 9 | 85% | 1353 | | | 426 | x 3 | x 1 | @ 8.5 | 80% | 1278 | | | 426 | x 3 | x 1 | @ 9 | 80% | 1278 | | | Total | NL 12 | | 82% | 5217 | | deadlifts off plate plus 95ish chains
Est. 1RM: 533 lbs | 438 | x 3 | x 1 | @ 8 | 82% | 1314 | | | 453 | x 3 | x 1 | @ 9 | 85% | 1359 | | | 428 | x 3 | x 1 | @ 8.5 | 80% | 1284 | | | 428 | x 3 | x 1 | @ 8.5 | 80% | 1284 | | | 428 | x 3 | x 1 | @ 9 | 80% | 1284 | | | Total | NL 15 | | 82% | 6525 | | lunges no belt
Est. 1RM: 220 lbs | 146 | x 6 | x 1 | @ 8 | 66% | 876 | | | 156 | x 6 | x 3 | @ 8 | 71% | 2808 | | | Total | NL 24 | | 69% | 3684 | | | Totals | | NL 51 | | 79% | 15426 | | Week 2 Day 4
10/25/09 | raw bench (flat)
Est. 1RM: 424 lbs | 350 | x 3 | x 1 | @ 8 | 83% | 1050 | | | 360 | x 3 | x 1 | @ 9 | 85% | 1080 | | | Total | NL 6 | | 84% | 2130 | | seated barbell shoulder press
Est. 1RM: 294 lbs | 185 | x 8 | x 1 | @ 8 | 63% | 1480 | | | 200 | x 8 | x 1 | @ 9 | 68% | 1600 | | | 185 | x 8 | x 1 | @ 8.5 | 63% | 1480 | | | 200 | x 8 | x 1 | @ 9 | 68% | 1600 | | | Total | NL 32 | | 65% | 6160 | | | Totals | | NL 38 | | 72% | 8290 |
raw bench....went back to flat back and def felt stronger...just have to get a few workout in for things to be up to par....i had a bit of a tweek on the initial set so didnt want to risk anything.....think the tweek came cause i pretty unrecovered for this work out because of the accidental @ 10's i did from the previous workouts....hopefully the tweek will be gone for next bench.... shoulder press....just did this as a second movement as i didnt put anystress on the pec....got a few good sets in |
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Last Edited On: 2009-10-27 15:10:31 By cjgarnet for the Reason |
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Subject :Re:Colins Training Log..
2009-10-27 15:05:22
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| cjgarnet |
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Joined: 2009-09-04 04:57:03
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Week 3 Day 1
10/26/09 | deadlifts (paused off floor no belt)
Est. 1RM: 614 lbs | 476 | x 4 | x 1 | @ 8 | 78% | 1904 | | | 491 | x 4 | x 1 | @ 9 | 80% | 1964 | | | 456 | x 4 | x 1 | @ 8 | 74% | 1824 | | | 456 | x 4 | x 1 | @ 8.5 | 74% | 1824 | | | 456 | x 4 | x 1 | @ 9 | 74% | 1824 | | | Total | NL 20 | | 76% | 9340 | | oly squats no belt
Est. 1RM: 560 lbs | 466 | x 3 | x 1 | @ 8.5 | 83% | 1398 | | | 476 | x 3 | x 1 | @ 9 | 85% | 1428 | | | 431 | x 3 | x 1 | @ 8 | 77% | 1293 | | | 431 | x 3 | x 1 | @ 8.5 | 77% | 1293 | | | 431 | x 3 | x 1 | @ 8.5 | 77% | 1293 | | | Total | NL 15 | | 80% | 6705 | | rdl (t n go) no belt
Est. 1RM: 586 lbs | 376 | x 6 | x 1 | @ 8 | 64% | 2256 | | | 386 | x 6 | x 1 | @ 8 | 66% | 2316 | | | 406 | x 6 | x 1 | @ 8 | 69% | 2436 | | | 416 | x 6 | x 1 | @ 8 | 71% | 2496 | | | Total | NL 24 | | 68% | 9504 | | | Totals | | NL 59 | | 75% | 25549 | |
deads....initial might have been just under a 9 squats...was real exhausted after all those sets...figured my max would drop here which it did cause of the fatigue...the initial might have slightly higher then 9 rdl....now that i do tough and go and the reps dropped and the fatigue from today i didnt really find the @9....but got a nice few sets in during the process....should have this done next week...ill no where the @9 should be around.... overall muscle were fairly recovered...i just felt not as engergetic....put i caught my second wind for squats and finish the workout strong |
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Last Edited On: 2009-10-27 15:05:22 By cjgarnet for the Reason |
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Subject :Re:Colins Training Log..
2009-10-30 16:13:31
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| cjgarnet |
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Joined: 2009-09-04 04:57:03
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Week 3 Day 2
10/29/09 | raw bench + bands pulling down (pinkies)
Est. 1RM: 370 lbs | 275 | x 4 | x 1 | @ 8 | 74% | 1100 | | | 285 | x 4 | x 1 | @ 8 | 77% | 1140 | | | 275 | x 4 | x 1 | @ 8 | 74% | 1100 | | | 285 | x 3 | x 1 | @ 8.5 | 77% | 855 | | | 260 | x 4 | x 1 | @ 8 | 70% | 1040 | | | 260 | x 4 | x 1 | @ 8 | 70% | 1040 | | | Total | NL 23 | | 74% | 6275 | | Week 3 Day 3
10/29/09 | 3ct paused squats no belt
Est. 1RM: 551 lbs | 426 | x 4 | x 1 | @ 8 | 77% | 1704 | | | 441 | x 4 | x 1 | @ 9 | 80% | 1764 | | | 411 | x 4 | x 1 | @ 8.5 | 75% | 1644 | | | 411 | x 4 | x 1 | @ 9 | 75% | 1644 | | | Total | NL 16 | | 77% | 6756 | | deadlifts off plate + 95 ish chains no b
Est. 1RM: 539 lbs | 428 | x 3 | x 1 | @ 8 | 79% | 1284 | | | 458 | x 3 | x 1 | @ 9 | 85% | 1374 | | | 433 | x 3 | x 1 | @ 8 | 80% | 1299 | | | 433 | x 3 | x 1 | @ 8 | 80% | 1299 | | | 433 | x 3 | x 1 | @ 9 | 80% | 1299 | | | Total | NL 15 | | 81% | 6555 | | lunges no belt
Est. 1RM: 255 lbs | 166 | x 4 | x 1 | @ 8 | 65% | 664 | | | 186 | x 4 | x 1 | @ 8 | 73% | 744 | | | 196 | x 4 | x 1 | @ 8 | 77% | 784 | | | 196 | x 4 | x 1 | @ 8 | 77% | 784 | | | Total | NL 16 | | 73% | 2976 | | | Totals | | NL 47 | | 77% | 16287 |
got some gpp work done in between those two days....
spinal traction...3 circuits of barbell rows...pushups...lunges....shoulder press...muscle cleans.... my bench training is a little mesed up...never really have got anything going for the last 3 weeks cause of a tweek pec and a change of form(was indecisive)...but anyhow i got a a few good benches in today with the arch style...the pec feels more safe in the position in fact generally i feel less injury prone....so im gonna suck it up and do the rest of the cycle with arch...im just gonna get it out of my head that i could do more with the flat back...and that i have a new max and try to increase that ;-)....thought about it and thinking i have plenty of years ahead of me and why not try to take a step back to take two steps forward....so the goal is to bench arched until the meet...wat i do after that will have to be thought about lol....hopefully thing go well and i can be confident to continue like this forever lol....but ya got a good bench in today with the arch up to a 345x4 @9....well atleast for now my squat and deadlift feel like the giong perfect...time tells... |
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Last Edited On: 2009-10-30 16:13:31 By cjgarnet for the Reason |
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Subject :Re:Colins Training Log..
2009-11-03 15:09:35
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| cjgarnet |
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Joined: 2009-09-04 04:57:03
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saturday oct 31 2009 spinal traction on ball...
ab wheel x10x2 3 cicuits of barbell rows(135x12)...pushups x20.....lunges (x6 with 60 pds dumbel in hands)....overhead press...(x6 with 50pds each hand)....muscle cleans (x5 with 135) WEEK 4 DAY 1 monday november 2 2009 deadlifts paused off floor no belt
501x2 @9 (real shitty last time i did 501x3 @9 and was thinking maybe 8.5...was expecting 521x2 @9 area)
475x2 @8.5
475x2 @9 oly squats
315x3x2sets warmups felt really shitty and right knee and hip didnt feel solid so didnt risk it and skipped dumbell row
100x5 @8
120x5 @8 didnt push theses cause was having a bad day so i had a very bad day here...felt weak as heck...felt runned down....i notice that during a couple 6 week cycles plus this one...that after the third week of volume i get beat up big time(on squats and deads)....for this one i think i had my best/strongest workout previous to this one on week 3 day 3 and now a big drop off....i knew the last week was def gonna take more of a tole on me then the previous week as i believe there was more volume...so thats the scoop right now....something needs to be adjusted so we can prevent this happening.... |
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Last Edited On: 2009-11-03 15:09:35 By cjgarnet for the Reason |
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Subject :Re:Colins Training Log..
2009-11-03 18:41:14
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| cjgarnet |
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Joined: 2009-09-04 04:57:03
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tuesday november 3 2009 WEEK 4 DAY 2 raw bench (pinkies) + pp 255x2 @8
265x2 @9 (+)
250x2 @ 8.5
250x2 @9 (-) raw bench 4 ct pause
315x2 @8
335x2 @9.5
315x2 @8.5
315x2 @9 3 board bench (thumb from smooth) + p
275x2 @8
285x2 @8
285x4 @9
270x4 @8 good workout...pec thing is slightly there still... setup info....1...red..purple band chocked from 45 and 35 tp outside fiirst plate....3.....purple chocked from 35 n 45 to outside of 2 plates and quarter....plus knee wrap around for boards.... |
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Last Edited On: 2009-11-03 18:41:14 By cjgarnet for the Reason |
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Subject :Re:Colins Training Log..
2009-11-09 21:33:34
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| cjgarnet |
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Joined: 2009-09-04 04:57:03
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november 4 ab wheel 10x2.....spinal traction on ball
circuit of barbell rows....pushups...lunges....shoulder press.....cleans....3 circuits...
hot deep and deep tissue massage... november 5 week 4 day 3
3ct paused squats no belt
451x2 @8
471x2 @9
446x2 @8
446x2 @9 deadlifts with chains plus 95 ish chains no belt
453x2 @8
473x2 @9
448x2 @8
448x2 @9 front squats no belt
236x5x3sets @7
ran out of time here.... friday november 6
tweeked pec bad this time....gonna have to rest this one good and go see
my art guy squat and deadlift felt real nice....the overtrainined feeling from monday is gone.... ;-) |
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Last Edited On: 2009-11-09 21:33:34 By cjgarnet for the Reason |
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