Midwest Strength log

[crk]

week 1 of using the reactive training system. 17 weeks out from my next meet.

monday 6/11
Squat
5x425
5x445
5x465
5x440
5x440
5x440

bench
5x245
5x255
5x265
5x275
5x285
5x295

3" block pulls
3x405
3x430
3x455

lots of volume for the first 3 weeks. I didn't do as much as i wanted to on the block pulls. low back was at snare drum status.

[crk]

Medium grip bench vs bands (+60 at lockout)
5x225
5x235
5x245
5x255
5x265

squat vs bands (+120 at top)
5x275
5x335
5x385
5x365
5x365

military
5x165
5x170
5x175
5x180
5x170

I've never done either of the first two lifts so i was just trying to get a good starting point established while getting some volume in.

[scl]

Age: 24
Height: 6’4
Weight: 220
Training Location: Lawrence, KS


Warm up

Rack Pull @ inch below knees
3x365+monster mini bands
1X405+monster minis
Failure at 455 + monster minis
This was 100# less than I was expecting to get but I’ve never attempted to pull with those bands and I found it to be pretty difficult

GHRs
5xBW+average band
5xBW+average band
5xBW+average band

Hypers
10xbw+45+average band
10xbw+45+average band
10xbw+45+average band

Chins
I did 10 sets of 5 at BW with a second pause at the bottom

DB Rows
10x100
10x100

Shrugs
A lot of reps at 225

Facepulls
A lot at something

[scl]

PVC Roll for ~20min
I was pretty sore from yesterday

Military Press
20xBar
20x Bar

Pull downs
15x50lbs
15x50lbs
15x50lbs

Neck Harness
50x35lbs

Prowler
4 sprints of 60 yards with 90lbs on

just a day of recovery work

[scl]

Foam Roll

Warm Up

WG Bench
3x225
3x245
3x255
3x275
3x275

CG Pin Lock Out (~3bd)
135+monster minis
135+monster minis
135+monster minis

JM Press
5x95
5x95
5x95

Flat Tate Press
5x40
5x45
5x45

Military Press
5x135
5x135
3(wanted 5)x155

Average Band Press Downs
25
20
12

Curls (in the squat rack)

Neck Harness

[scl]

Warm Up

Speed Bench
3x135+mini bands (comp grip)
30sec break
3x135+minis (med grip)
30sec break
3x135+minis (close grip)
all that x3

Incline DB Press
15x65s
12x65s
10x65s

CG Fat Bar Floor Press
10x135
1min break
10x135
1min break
10x135
1min break
10x135
1min break
10x135
1min break
10x135

Rear Delt Flies
12x35
1min break
12x40

Straight Bar Front Raises
12xbar
1min break
12xbar

Face pulls

[crk]

Bench
275x4
300x4
320x4
330x4
315x4
315x4

my back cramped up every set pretty much and felt pretty tweaked by the end. must be dehydrated still from the weekend. was planning on doing squats today too but i figured nothing good would come from it with the way my back felt.

here's a video of todays bench. my pauses were almost non existent on some reps then the others it was non existent. but i'm alright with it, 330x4 is a pr for me and i tried to pretend i was in college again this weekend.


http://www.youtube.com/watch?v=YFngMZRp3nA&feature=youtu.be