Reactive Training
| alex_tait |  | ... | 28-01-2014 @ 11:57 |
 Member 1629, 522 posts | 28/01/2013 Dead Stop Strict Press 70kgx6@7.5rpe 77.5kgx6@9.5rpe 7% Fatigue Drop Only took one drop set lol. Dead Stop Strict Press to forehead 72.5kgx6@9RPE 7% Fatigue Drop Another one of my pbs matched having done a workset beforehand now. Strength is going up nicely. | ||
| alex_tait | | ... | 31-01-2014 @ 11:30 |
Member 1629, 522 posts | 28/01/2014 Pin Press from forehead 1x6 70kg@7.5RPE 1x6 75kg@9RPE 7% Fatigue Drop Pullups 3x5 Arm Work Seated Dk calf raise 3x10 60kg 30/01/2014 Bench Press 1x6 90kg @ 7.5 RPE 1x6 100kg @9RPE 7% Fatigue Load Drop 3 second Paused bench press 1x6 80kg @ 9RPE 7% Fatigue Load Drop I don't think I warmed up well enough on the bench press. Sure the top set felt tough but it took 8 or 9 back of sets before I hit a 9 rpe again and some of those sets had pretty fast reps. | ||
| alex_tait | | ... | 01-02-2014 @ 22:15 |
Member 1629, 522 posts | 31/01/2014 Strict Pin Press from Chin 1x6 65kg @7.5 RPE 1x6 75kg @10 RPE 7 % Load Drop Seated Rows 5x8 42.5kg Rope Pressdowns 4x8 20kg Alternating DB Curls 3x8 15kg dbs Going to start squatting next week. Also looking into buying some do-win shoes for my fat feet. | ||
| alex_tait | | ... | 06-02-2014 @ 22:26 |
Member 1629, 522 posts | Week has been a bit hectic so haven't been able to get all the sessions in. 03/02/2014 Strict Press 67.5kgx8 @7 RPE 75kgx8 @9 RPE PR 10% Drop Strict Press to Forehead 67.5kgx8@9 RPE 10% Drop Pretty happy with the PR especially since I could've grinded out one more rep if needed. 05/02/2014 Bench Press 90kgx8 7rpe 100kgx8 9rpe 10% drop | ||
| alex_tait | | ... | 08-02-2014 @ 11:31 |
Member 1629, 522 posts | 07/02/2014 Overhead Pin Press from chin 70kgx8@ 9RPE Feeler set ended up being a top set lol. 10% drop Incline Cable Row 5x8 40kg Rope Extensions 3x8 20kg Alternating DB curls 3x8 15kg dbs Ordered some do-wins. Tried front squatting on monday but the bone below my right knee started to feel bad again. Not very painful but noticeable. Will start squatting again when the do-wins arrive. | ||
| alex_tait | | ... | 12-02-2014 @ 10:51 |
Member 1629, 522 posts | 10/02/2014 Dead Stop Strict Press 80kgx3@ 7RPE 87.5kgx3@ 9RPE 10% fatigue drop forgot that to go back down to 5% instead of 10 but meh. Dead stop strict press to forehead 80kgx3@9RPE 5% fatigue drop Do wins came in but were one size too big. Felt good in my feet but looked kinda ridiculous since I already have large feet and I was a size too big. Very promising results so far though. | ||
| Terminator | | ... | 12-02-2014 @ 10:54 |
 jerking is obviously great, Member 2521, 5090 posts SQ 240, BP 160, DL 290690.0 kgs @ 111kgs UnEq | Strong press | ||
| alex_tait | | ... | 14-02-2014 @ 15:31 |
Member 1629, 522 posts | Terminator said:Strong press Thanks although I still have a way to go before I catch you up. How are you training the press atm? | ||
| alex_tait | | ... | 14-02-2014 @ 15:35 |
Member 1629, 522 posts | 13/02/2014 Bench Press 100kgx3 110kgx3 117.5kgx3 @10RPE 5% fatigue drop front squat practise with 60kg Paused Bench 95kgx3@9RPE 5% fatigue drop Not too bad. Would've had more on the top set of bench press if I only had one guessing set rather than two. No knee pain on the front squats which is good. I can maintain a rigid upperback when doing them but it is a battle to keep my knees and lower back in the right position in the bottom. When I begin to train the front squat properly next week it won't be done in a reactive fashion as I am pretty much a beginner in it. I will do 3x4 twice a week along with one backsquat session and two deadlift sessions. | ||
| alex_tait | | ... | 18-02-2014 @ 11:59 |
Member 1629, 522 posts | |||
| alex_tait | | ... | 18-02-2014 @ 22:59 |
Member 1629, 522 posts | 18/02/2014 Back squat 160kgx5@9RPE OHP from pins forehead level 1x5 80kg@9RPE didn't have the time for fatigue drop Sumo DL 170kgx2 bar was slippery and had some shoulder pain so I stopped there I'm going to stick to squatting just twice a week for as long as I can. Squatting 3 times a week after coming back from a hurt knee seems overkill. I have come to realize that I am squatting to one side. I was wondering what would be the best way to correct this in terms of working weights. My thoughts are to scrap my old maxes and focus on a new max where a rep is failed if I squat towards my right side. It makes sense now that my right knee was hurt and I have more ankle range on my right side. Right now doing bodyweight squats at home I can feel how awkward it is without leaning to one side. My body has been doing this for far longer than I have realized. Doing the front squat one day then back squat and deadlift the day after was stupid. New updated split: Monday strict press front squat strict press to forehead Tuesday deadlift strict pin press from forehead Wednesday rest Thursday Bench Press Back Squat Paused Bench Press Friday Paused Deadlift strict pin press from chin Will stick to doing one top set for now on the back squats and deadlifts. This should give my body time to adapt without running it into the ground. | ||
| alex_tait | | ... | 22-02-2014 @ 12:09 |
Member 1629, 522 posts | 20/02/2014 Bench Press 95kgx4 105kgx4 @8 RPE 115kgx4 @10 RPE 7% fatigue drop 3 Second Paused Bench Press 100kgx4 7% fatigue drop 21/02/2014 Dead Stop Pin Press from Chin 75kgx4@7RPE 80kgx4@8RPE 85kgx4@10RPE 3 second paused deadlift 100kgx4 120kgx4 140kgx4 160kgx4@9RPE Incline Cable Rows 40kg 5x8 Alternating DB Curls 3x10 15kg dbs Seated DK Calf Raise Machine 5x10 60kg Rear Delt Raises 3x10 5kg plates Gotta remember when I'm predicting weights that it is supposed to be for a 9 RPE not a 10. Didn't do back off sets on the pin presses to make the fatigue debt more manageable. Nice to be back deadlifting again. | ||
| alex_tait | | ... | 24-02-2014 @ 23:08 |
Member 1629, 522 posts | 24/02/2014 Strict Press 82.5kgx2 90kgx2 @RPE 10% drop Front Squat 3x4 90kg Front squat felt ok. It is far more of a back exercise than a legs exercise atm. Will need to have a partner check if my feet are in the right position as I can never tell since squatting with one foot a bit in front of the other feels natural now :/. Adding 2.5kg a week from now on. First time I've press 90kg. Felt good to get over this milestone. | ||
| alex_tait | | ... | 26-02-2014 @ 10:26 |
Member 1629, 522 posts | 25/02/2014 Pin Press from Forehead 80kgx2 90kgx2@10RPE 10% drop Sumo DL 150kgx5 160kgx5 165kgx5 170kgx5 Hard to guess what I'm capable of deadlifting. Could've done more but I decided to leave it there. | ||
| alex_tait | | ... | 28-02-2014 @ 11:29 |
Member 1629, 522 posts | 27/02/2014 Bench Press 110kgx2 120kgx2@9RPE 10% fatigue drop Squat 160kgx5 165kgx5 Should be able to bench 130kgx1 now which is a PR. Current bodyweight 98kg. | ||
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