Reactive Training
| alex_tait |  | ... | 04-03-2014 @ 20:16 |
 Member 1629, 522 posts | 03/4/2014 Dead Stop Strict Press 80kgx4 @9RPE 5% Fatigue drop Front squats 92.5kg 3x4 04/03/2014 Strict Pin press from eye level 77.5kgx4@9RPE 5% fatigue drop Took forever to get to a 9rpe again after the fatigue drop. Perhaps I didn't warm up well enough. Deadlift 160kgx8 @9RPE Should've waited for the thinner bar lol. Gonna do 4x4 on the fs from now on for more volume and practise. | ||
| alex_tait | | ... | 11-03-2014 @ 22:58 |
Member 1629, 522 posts | Been lazy with logging. 10/03/2014 Dead stop strict press 70kgx8 72.5kgx8@9RPE 7% fatigue drop FS 95kg 4x4 starting to get a decent groove with this. Dead stop strict press 60kgx8 70kgx8 80kgx8@9RPE 7% fatigue drop Calf Raises 80kg 5x10 11/03/2014 Sumo DL 160kgx8 @9RPE 150kgx8 Got complained at about noise so I did another 2 sets of 4 with slow reps lol. Shame, this trial gym was looking good until this. Decline Bench 87.5kgx8 7% Fatigue drop Chinups 3x8 Rear Delt cables 3x10 8kg Will put up a video of the front squats later. | ||
| alex_tait | | ... | 13-03-2014 @ 20:29 |
Member 1629, 522 posts | 13/03/2014 Bench Press 100kgx8 105kgx7@10RPE 7% fatigue drop Squat 150kgx8 160kgx8@9RPE 7% fatigue drop 3 second Paused Bench Press 80kgx8@9RPE 7% fatigue drop Calf Raises 5x10 90kg Had to rush into this workout with no breakfast. Performed decently considering the circumstances. Took only 1 back off set on the back squat to be back at a 9RPE. Never the less it's good to be doing back off sets on all the main movements now. It's now just a case of patience and giving my body the time to adapt to the workload. | ||
| alex_tait | | ... | 14-03-2014 @ 14:34 |
Member 1629, 522 posts | 14/03/2014 BTN Press 3 second paused deadlift 120kgx5 140kgx5 150kgx5 7% fatigue drop Alternating db curls Concentration Curls 3x8 10kg Overhead Rope Extensions 3x10 20kg BTN press will now be part of my super total squat front squat deadlift btn press strict press bench press Callus felt like it was gonna split during deadlifts. Time to purchase some pussy gloves. | ||
| alex_tait | | ... | 23-03-2014 @ 09:30 |
Member 1629, 522 posts | 17/03/2014 Dead Stop Strict Press 70kgx10 @10RPE 5% load drop and reps dropped to 5 FS 4x4 97.5kg Calf Raises 5x10 90kg 18/03/2014 Slow negative DL 160kgx6 5% fatigue drop Klokov Press 40kgx10@8RPE 42.5kgx10@9RPE 5% fatigue load drop Alternating db curls 3x8 12kg dbs rippletoad pressdowns 3x8 30kg rear delt cable work 5x10 8kg each arm adjusted grip and pain has gone on the videos. Used the technique in Mark Rippetoe's callus management video. 20/03/2014 Bench Press 92.5kgx10 100kgx10 @9RPE 5% drop Squat 170kgx5 5% drop Dead stop strict press to forehead 70kgx10 75kgx10 5% drop 21/03/2014 3sec Paused Bench Press 80kgx8 85kgx8@9RPE 5% drop Incline DB Curls 3x8 12kg dbs Overhead Rope Extensions 3x10 21kg Rear Delt Row 3x10 20kg | ||
| alex_tait | | ... | 02-04-2014 @ 11:48 |
Member 1629, 522 posts | 31/03/0214 Dead stop strict press 75kgx8 @10RPE 5% fatigue drop Front Squat 102.5kg 4x4 1/04/2014 Sumo DL 160kgx5 170kgx5 175kgx5 Need to bring chalk bar keeps slipping out my hands. Klokov Press 40kgx9 10% fatigue drop These are damn hard. I no I'm really fatigued by this point but still... Incline DB curls 3x8 16kg dbs Overhead Rope Extensions 3x12 20kg Calf Raises 5x10 110kg Been really struggling to get enough calories in. To lift the weights I want to this year I need to weigh over 100kg and this month all I've done is hover between 96-98kg. Not good enough. | ||
| alex_tait | | ... | 02-04-2014 @ 11:48 |
Member 1629, 522 posts | 31/03/0214 Dead stop strict press 75kgx8 @10RPE 5% fatigue drop Front Squat 102.5kg 4x4 1/04/2014 Sumo DL 160kgx5 170kgx5 175kgx5 Need to bring chalk bar keeps slipping out my hands. Klokov Press 40kgx9 10% fatigue drop These are damn hard. I no I'm really fatigued by this point but still... Incline DB curls 3x8 16kg dbs Overhead Rope Extensions 3x12 20kg Calf Raises 5x10 110kg Been really struggling to get enough calories in. To lift the weights I want to this year I need to weigh over 100kg and this month all I've done is hover between 96-98kg. Not good enough. | ||
| alex_tait | | ... | 09-04-2014 @ 12:12 |
Member 1629, 522 posts | 7/04/2014 Strict Press 70kgx7 75kgx7@9RPE Felt like a nine at the time but looking at the video it doesn't look like it. Front Squats 105kg 4x4 08/04/2014 Sumo Deadlift 170kgx7 180kgx7 @8RPE 170kgx7 Pulldown Machine thing 3x8 40kg Incline DB Curls 3x9 15kg dbs Overhead Rope Extensions 3x12 22.5kg Rear Delt Rows 3x10 20kg db Feels good to go back to a gym where I can deadlift without having to lower the bar slowly to the floor. My previous best deadlift was 180kg for 10 completely fresh with LOTR trilogy sized breaks between reps. This was done the day after front squats and overhead work with a working set beforehand. I daresay I'm stronger. Need to push my hips forward a bit more though on some reps. Eager to see what awaits me on the bench press. | ||
| alex_tait | | ... | 12-04-2014 @ 12:46 |
Member 1629, 522 posts | Post Edited: 12.04.2014 @ 12:47 PM by alex_tait 11/04/2014Bench Press 100kgx7 @8RPE 110kgx7@10rpe Squat 160kgx7 170kgx7 160kgx7 3 second Paused Bench 80kgx7 90kgx7 82.5kgx7 arm/rear delt work- cba Bench is slightly better than last week. RPE chart says I'm close to a 140kg bench. Not really accurate at 7 reps though. Now that schedule is sorted I can deadlift twice a week again. | ||
| alex_tait | | ... | 15-04-2014 @ 11:12 |
Member 1629, 522 posts | 14/04/2014 Forgot wl shoes -_- Dead Stop Strict Press 80kgx4 85kgx4@9RPE 5% fatigue drop Pin Bench Press 1 inch off chest 80kgx4 85kgx4@9RPE 5% fatigue drop Overhead is the same as it was before  . Will go 5reps, 3 reps then 2 reps. Hopefully I will break my 2x90kg@9RPE PR by the time I get there. | ||
| alex_tait | | ... | 17-04-2014 @ 13:15 |
Member 1629, 522 posts | 15/04/2014 Sumo DL 190kgx4 200kgx4 190kgx4 190kgx4 Klokov Press Single arm curls 5x10 10kg dbs Overhead Rope Extensions 3x10 22.5kg Cable Rear Delt Raise 3x8 7.5kg | ||
| danbaseley | | ... | 17-04-2014 @ 13:19 |
 A member for 10 years and still no mouldy peanuts Member 1252, 4764 posts SQ 160, BP 120, DL 215495.0 kgs @ 98kgs UnEq | What does it mean when you write "% fatigue drop"? | ||
| alex_tait | | ... | 19-04-2014 @ 12:23 |
Member 1629, 522 posts | You take 5% off the top set weight then continue doing back off sets until you are at the same level of fatigue that you were on your top set. | ||
| AMH_Power | | ... | 19-04-2014 @ 12:47 |
we ride at dawn Member 4363, 1442 posts SQ 310, BP 250, DL 320880.0 kgs @ 104kgs UnEq | Hi mate, Nice journal. May I ask why you use weightlifting shoes? You are massively posterior chain dominant, and lifting like this massively needs the stretch reflex from the ham strings. But, with weightlifting shoes the knees will be further forwards to emphasize quads... this is all well and good if the hips stay lower so the bar stays mid foot. You still squat with high hips and posterior chain, but with knees forwards the bar will be forward of mid-foot, putting necessary torque at the extensors. Steep back angles are fine if it's the hamstrings that are leveraging from the hips, almost sitting back into an elastic band... this won't happen if the knees drift forwards... you'll leg press while leaning over; then try good morning the weight up. If you are stronger in oly shoes, I'd be inclined to think that it's because you've trained the most in them, and not that they are the best for you. As no one ever commented on this before? Hips raising faster than the bar is bad news for maximal output and safety. Seriously strong back though, stronger than mine! | ||
| alex_tait | | ... | 19-04-2014 @ 14:33 |
Member 1629, 522 posts | forgot to update 17/04/2014 Bench Press 117.5kgx4 @9.5RPE 5% fatigue drop Squat 180kgx4 160kg 9x4 3 Second Paused Bench Press 90kgx4 95kgx4 8RPE 90kgx4 8-9RPE Decided to create a larger amount of fatigue in this session to make up for the 4 days off. Some issues with the squat are keeping my upper back rigid and keeping my knees over my second toe. I'm having some butt wink but I'm not really sure how much of an issue it is. So many lifters who do have it all the time with no problem. I think that at the very least it is inefficient. I'm keeling forward more as these do wins shoes don't have as much of a heel in them as the adistars that I used to wear. | ||
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