T Nation

Reactive Training System Strongman/PL Log

hi there names Mat and im new to reactive training system. I do strongman and powerlifting .this workout comes 4 days after a 2 day competition that was a fundraiser. was a lot of fun ended up 2nd but was a brutal strongman comp.

Body is still recovering from the build up to the comp and the comp itself.
Week 4 Day 2
10/24/13 slingshot
Est. 1RM: 150 kgs
60 x7 x1 @4 40% 420
80 x3 x1 @5 53% 240
100 x3 x1 @7 67% 300
120 x6 x1 @8.5 80% 720 480.0
120 x7 x1 @9 80% 840
Total NL 26 64% 2520 480
comp squat
Est. 1RM: 203 kgs
60 x7 x1 @4 30% 420
100 x3 x1 @5 49% 300
120 x2 x1 @6 59% 240
140 x2 x1 @8 69% 280
160 x7 x2 @9 79% 2240
Total NL 28 57% 3480 0
Totals NL 54 61% 6000 480
Parameter Average Today’s Result Assessment
HR1 64.35 56 Good Recovery Indication
HR2 93.41 86
HR3 76.27 66
HR4 82.84 84 Average Stress Indication

D Index 1.30 1.500 Overtraining Indication
M Index 18.88 28 Overtraining Indication

Reaction Time 276.06 253.4 Very Good CNS Indication
Total Taps 86.78 86 Average CNS Indication
Variance 12.75 7.388 Very Good CNS Indication
Pauses 3.69 10 Very Poor CNS Indication

10/24/13 ssb pin squat 2% fatigue rep drop
Est. 1RM: 137 kgs
70 x7 x1 @5
90 x5 x1 @7
110 x5 x1 @8.5
110 x4 x1 @8
110 x4 x1 @8.5
Total NL 25

pin bench 2% fatigue rep drop
Est. 1RM: 117 kgs
60 x7 x1 @5
70 x5 x1 @6
80 x5 x1 @7
90 x5 x1 @8
95 x5 x1 @9
95 x4 x2 @9
Total NL 35
Totals NL 60

GPP
10 inverted rows , 10 push ups 40kg keg carry for 50m. 4 rounds rest til heart rate is bottom end of aerobic base
felt ok going into the day. never done these exercises before so good to try them. didn’t get a chance to do TRAC this morning as I was running a lil late.

Interested to see how rts goes for you,. How long have you been using it?

just played with some RTS principles leading up to last comp for 4 weeks but only this week has it been focused all on RTS programming. I used it successfully on my OH press and made good progress then so look forward to what it can do for all my lifts.

Week 4 Day 4 10/26/13

fatigued a lot easier today than usual due to a big day out for a mates birthday the day before.

3 sec pause beltless squat 5% load drop
Est. 1RM: 149 kgs
60 x5 x1 @5
80 x3 x1 @6
100 x3 x1 @7
120 x3 x1 @8
130 x3 x1 @9
120 x3 x1 @9
Total NL 20
close grip bench 5% load drop
Est. 1RM: 134 kgs
60 x7 x1 @4
80 x5 x1 @6
90 x5 x1 @7
100 x5 x1 @8
110 x5 x1 @9
102.5 x5 x1 @9
Total NL 32
wide grip neutral pull ups
8 reps 4 sets

Week 5 Day 1
felt good going into today. was a lil fatigued due to inadequate sleep the night before. haven’t done sumo for a long time and felt good to include it back into the routine. TRAC said average adaptive reserves and low stress.
10/28/13 sumo deadlifts
Est. 1RM: 222 kgs
60 x5 x1 @4
100 x3 x1 @5
120 x3 x1 @6
140 x3 x1 @7
160 x3 x1 @8
180 x5 x1 @9
160 x5 x2 @8
Total NL 32
push press
Est. 1RM: 111 kgs
60 x5 x1 @5
70 x5 x1 @6
80 x5 x1 @8
90 x5 x1 @9
80 x5 x2 @8.5
Total NL 30

Week 5 Day 1
felt good going into today. was a lil fatigued due to inadequate sleep the night before. haven’t done sumo for a long time and felt good to include it back into the routine. TRAC said average adaptive reserves and low stress.
10/28/13
sumo deadlifts
Est. 1RM: 222 kgs 5% load drop
60 x5 x1 @4
100 x3 x1 @5
120 x3 x1 @6
140 x3 x1 @7
160 x3 x1 @8
180 x5 x1 @9
160 x5 x2 @8
Total NL 32
push press 5% load drop
Est. 1RM: 111 kgs
60 x5 x1 @5
70 x5 x1 @6
80 x5 x1 @8
90 x5 x1 @9
80 x5 x2 @8.5
Total NL 30

Week 5 Day 2
got up today and took TRAC score and was surprised that I was recovering well with the program. decided to go for it and push a bit harder than the original plan. this resulted in me getting stuck under the bar during my top set of bench. not a lot of fun when you train alone and I was outside the power rack aswell haha. let that be a lesson to me.

squat was ok not great. speed stalls about half way through the rep.
any ideas what would be best to fix this problem if it continues? I was thinking of dropping it back to RPE 8 and adding more volume to get some compensatory type effect.

10/29/13 bench press
Est. 1RM: 133 kgs
60 x10 x1 @4
80 x3 x1 @5
100 x2 x1 @7
110 x2 x1 @8
120 x2 x1 @9
130 x1 x1 @9.5
110 x4 x1 @8.5
Total NL 24

squat
Est. 1RM: 189 kgs
60 x10 x1 @4
100 x3 x1 @4
120 x2 x1 @5
140 x2 x1 @7
160 x2 x1 @8
170 x3 x1 @9
160 x3 x2 @9

bent over row
60kg x 10
70 x 8
80 x 8 x 3

GPP
light jog for 1.2km
50m sled rows, forwards walk then 10 push ups 4 rounds recovery to low end of aerobic zone

Week 5 Day 3
TRAC shows that im handling the plan so decided to go with a little more volume today considering im off on a holiday next week and thus wont be training. deads felt a bit heavier than I though they would so instead of doing a load drop I just did a 1% fatigue drop and di sets til it got to 9.5 RPE.
close grip went well. I seem less resistant to fatigue on the upper body than lower body. every one else the same?

10/31/13 block pull
Est. 1RM: 232 kgs
60 x5 x1 @3
100 x3 x1 @4
140 x3 x1 @5
180 x3 x1 @7
202.5 x3 x1 @8.5
200 x3 x1 @9
200 x3 x1 @9.5
Total NL 23

close grip bench
Est. 1RM: 135 kgs
60 x5 x1 @3
80 x3 x1 @5
100 x3 x1 @7
110 x3 x1 @8
120 x3 x1 @9
110 x3 x3 @9
Total NL 26

Week 6 Day 1 11/8/13
first workout after a 8 day vacation where I ate and drank way too much. put on approx. 5kg of bloat but that will easily come of in the next couple of days. hips where pretty tight making the first couple of reps feel like I was atg when I was way up in the sky.
undiagnosed elbow tendinitis is still a bit sore. going to make appointment with doc this week to get it checked out as it has not subsided like I thought it might.
Duration 55 mins

3 ct pause bench
Est. 1RM: 112 kgs
60 x5 x1 @5
80 x3 x1 @7
90 x3 x1 @8
100 x3 x1 @9
Total NL 14

squat
Est. 1RM: 186 kgs
60 x8 x2 @4
100 x5 x1 @6
120 x5 x1 @7
140 x5 x1 @8
160 x4 x1 @9
Total NL 35

stiff legged deadlifts
60kg x 8 x 4 30 secs rest between sets and 4-0-1 tempo

ring inverted rows 9 reps 4 sets 60 secs rest

hanging leg raises 5 reps 3 sets 60 secs rest

Week 6 Day 2 11/9/13
day was mediocre. target for front squats was 5 reps but it went to a RPE of 9 at 4 so shut it down. bench went well. have had a sore elbow for a bit over a month and after watching a video by JL Holdsworth on bench grip I eliminated the problem today.
I highly recommend the video on hand placement so look for it on youtube or elitefts.com.
quads were quite sore from yesterday but I battled through the front squats since it was only one top set for the day. axle was fun doing it EMOM style to induce a lil bit of fatigue.
bench press Est. 1RM: 133 kgs
60 x7 x1 @4
80 x5 x1 @6
90 x5 x1 @7
100 x5 x1 @8
110 x5 x1 @9
Total NL 27

front squat Est. 1RM: 125 kgs
60 x5 x1 @5
80 x5 x1 @6.5
100 x5 x1 @8
107.5 x4 x1 @9
Total NL 19

14kg dumbbell curl 8 reps , 14kg hammer curl 8 reps orange band face pulls 15 reps
60 secs rest 4 sets

axle clean and press 60kg 2 reps EMOM 12 mins

Just a vid of me using the safety squat bar i just got. Any tips? Felt really odd and unstable pushing me forward so should be great for he as thats where i used to go wrong

here is a video of my top squat set yesterday with 160kg. hips were pretty tight leading into it so will hopefully start getting more depth again as they open up.

any criticism is welcome as I found a few mistakes just watching it while I uploaded.

Week 6 Day 3 11/10/13

felt ok going into the workout today. plan was to do 2 separate work outs so GPP was going to be done in the afternoon but that didn’t happen. so I merged the Lat work , AB work and aerobic conditioning into the GPP workout that you see below. first time doing strict press in about 2 years due to a shoulder impingement. first time doing hip thrusts also. took a bit of manipulating to find a position that was somewhat comfortable without the bar digging in too much.

2 inch block pulls
Est. 1RM: 233 kgs
60 x10 x1 @4
100 x5 x1 @5
140 x5 x1 @7
180 x3 x1 @8
200 x4 x1 @9
Total NL 27

strict press
Est. 1RM: 90 kgs
60 x5 x1 @6
65 x5 x1 @7
70 x5 x1 @8
75 x5 x1 @9
Total NL 20

Hip Thrusts 60kg 4 sets of 10 reps 2 ct pause at top

GPP work
neutral grip pull ups 6 reps, med ball mountain climbers 14 reps , stone loader hip extensions 10 reps , 4 sets rest until bottom of aerobic range

Week 6 Day 4 11/12/13
well today did not go to plan. was supposed to do squats and pause bench but during the first squat warm up I felt a pop in my back. warm up with one more set and a bit of a rest but still very tender so decided to change to avoid any injury. just went to full upper body day. back feels better now but still glad I did not risk it. will have to see how I feel tomoz and reassess what I need to do.
did a rep drop on both lifts instead of a load drop that I usually do. a lot of pressing volume than im used to so hopefully I recover well enough from it.

bench
Est. 1RM: 139 kgs
60 x7 x1 @4
80 x5 x1 @5
100 x3 x1 @7
115 x5 x1 @9
115 x3 x3 @9
Total NL 29

feet up bench
Est. 1RM: 120 kgs
60 x7 x1 @5
80 x7 x1 @7
90 x7 x1 @8
100 x5 x1 @9
100 x3 x2 @9
Total NL 32

45’ hand grip chin ups 8 reps 4 sets

Week 7 Day 1 11/15/13
had terrible sleep last couple of nights so that was affecting me a lil bit. have cut carbs back a fair bit so im not expecting a lot of progress for a lil while I adapt. squats didn’t go below parallel unfortunately so will have to do a lil more hip mobility to get back down to where I want to get to. just did a 2% rep drop today for 2 core lifts. squats must have rocked me as I was shaking a far bit after the set was completed and took me about 7+ minutes to recover for next set.

Comp Squat
Est. 1RM: 205 kgs
60 x7 x1 @4
100 x5 x1 @5
120 x3 x1 @6
140 x3 x1 @7
160 x1 x1 @8
180 x4 x1 @9.5
180 x3 x1 @9.5
Total NL 26

strict press
Est. 1RM: 84 kgs
60 x7 x1 @6
65 x5 x1 @7
70 x4 x1 @9
70 x5 x1 @8.5
70 x4 x1 @8.5
Total NL 25

pendlay rows 3 ct pause at chest
80kg x 4 x 4

stiff legged deadlifts
60 x 8 @ 5
80 x 8 @ 6
90 x 8 x @ 7

for those that are interested I have a little background for you guys and girls to give a bit of relevance to the log. I started strongman just this febuary and did a powerlifting meet short time after that. I have played many sports all my life even though I am not athletic or even lean lol.

I have had lots of niggly injuries but have been lucky enough to never have to go under the knife to rehab them.

I have a massive appetite and love to eat even though I am not built to eat lots of food, my basal metabolic rate is not be very high.

I am a extremely competitive person which helps me go beyond what I have ever done previously come comp day. in 3 strongman comps I have a DNF ( torn calve) , 1st and a 2nd. I weigh around 100kg normally but love the challenge of competing in the open class in these comps due to the challenge involved.

have been quite a supplement whore over the years but have definitely found peptopro , advanced muscle gain and leucine peptides are definitely my favourites.

I have just bought a new house of which I decided to put a gym in the garage of it. have always trained at commercial gyms until the start of this year. at that time I was asked to join a strongman gym in my home town called rock solid fitness. definitely found a home in this gym as I still go here to do my events training. check out there website if your in Australia and are after equipment. does a lot of custom stuff and his fabrication work is top notch.

thanks for tuning in , watch this space for progress

Week 7 Day 2 11/16/13
really odd day overall. deadlifted in my converse shoes instead of my Olympic shoes like I usually do. warm ups felt really good and smooth then came to the top set and I felt like I was really dragging arse on the lift so I didn’t do any fatigue sets as this was way below expectation. should have reviewed the video after the set as it didn’t look that bad actually.
pause bench is something that I introduced couple of weeks ago and this was about a 10kg PR which is a good confidence booster.

2 inch block pulls
Est. 1RM: 221 kgs
60 x7 x1 @3
100 x3 x1 @4
140 x3 x1 @6
160 x3 x1 @7
180 x3 x1 @8
210 x2 x1 @9.5
Total NL 21
3 ct pause bench
Est. 1RM: 124 kgs
60 x5 x1 @4
80 x3 x1 @6
90 x3 x1 @7
100 x3 x1 @8
110 x3 x2 @9
Total NL 20

hip thrusters 3 ct pause at top
60 x 10 @7
70 x 10 x3 @8.5

mobility work which has been lacking lately

Week 8 Day 1 11/19/13

not last nigh the night before I was unable to sleep and thus got approx. 90 mins sleep. this was not a good start to the week. I feel fine but that showed didn’t show today with all my numbers being down from previous sessions. didn’t do TRAC but I didn’t need too to know that fatigue sets or load drop would be a bad idea. 3 ct pause squat wasn’t part of the plan but added it to help with being in the hole a little bit. just as I come out of the hole I lose all power unfortunately.

cant work out what the sleep bit was but have been quite low on carbs lately and I think this is affecting my sleep a bit. I don’t care at this point as I don’t have extra time to do extra cardio or GPP sessions to get the weight down so the carbs have to be MIA.
squat Est. 1RM: 174 kgs
60 x7 x1 @4
100 x3 x1 @5
120 x3 x1 @7
140 x3 x1 @8
150 x4 x1 @9
Total NL 20

3 ct pause squat
Est. 1RM: 158 kgs
150 x1 x2 @9

comp bench
Est. 1RM: 128 kgs
60 x7 x1 @4
80 x5 x1 @6
100 x4 x1 @8
110 x4 x1 @9
Total NL 20

feet up bench
Est. 1RM: 108 kgs
60 x7 x1 @6
70 x5 x1 @7
80 x5 x1 @8
90 x5 x1 @9
Total NL 22

Week 8 Day 2 11/21/13

have been recording my top 2 sets for most exercises for the last 2 weeks. this has helped me tremendously with noticing litle things with my positioning. my hip strength is really lacking so alot of my lifts will be done with a wider stance to help incorporate the hips a bit more. my lifts will go down cause of this but definately 1 step back to take 2 steps forward will be fine by me. i trained at home so its not as if i can use some sepcial machine to bring up a laging position.

sumo deadlifts Est. 1RM: 218 kgs
60 x10 x1 @3
100 x5 x1 @5
140 x3 x1 @7
160 x3 x1 @8
180 x4 x1 @8.5
200 x3 x1 @9.5
Total NL 28

incline press Est. 1RM: 120 kgs
60 x8 x1 @5
70 x5 x1 @6
80 x5 x1 @7
90 x5 x1 @8
100 x5 x1 @9
Total NL 28
wide stance ssb tempo squat Est. 1RM: 157 kgs
70 x5 x1 @6
90 x5 x1 @7
110 x5 x1 @8
130 x5 x1 @9
Total NL 20