Wilczewski's Training Log

[swilczewski]

New to the forum just wanted to breifly introduce myself. I am 23 years old, have been seriously training for about 3 years, with 5 years on top of that wasted doing studpid shit out of bodybuilder magazine. Currently have two powerlifting meets under my belt, and a third one 6 weeks out, the APF/AAPF Michigan State Meet, i compete raw. I am currently using the reactive training systems for my programming but have also put a great deal of time doing 5/3/1 and the Texas Method.

[swilczewski]

Good training overall last night. The top set of the comp grip bench was a PR, i probably shouldn't have pushed as hard as did last night but i didn't fail and i felt a PR was within reach so i went for it. The closegrip bench was extremely fast and smooth but the overhead dumbbell press with the 65's on the other hand were a little tougher which is why i chose that sequence, just to get 30 reps total.


Week 11
Day 3 - 2/10/11

Bench/Comp. Grip - 1RM: 339 lbs
255 lbs x 3 reps x 1 sets @ 7 RPE - 75% of 1RM
275 lbs x 3 reps x 1 sets @ 8 RPE - 81% of 1RM
295 lbs x 3 reps x 2 sets @ 8.5 RPE - 87% of 1RM
305 lbs x 3 reps x 1 sets @ 10 RPE - 90% of 1RM PR
285 lbs x 3 reps x 1 sets @ 9 RPE - 84% of 1RM

Bench/Close Grip-Hands Next to Smooth - 1RM: 331 lbs
225 lbs x 5 reps x 1 sets @ 7 RPE - 68% of 1RM
245 lbs x 5 reps x 2 sets @ 8 RPE - 74% of 1RM
255 lbs x 5 reps x 1 sets @ 9 RPE - 77% of 1RM
235 lbs x 8 reps x 1 sets @ 9 RPE - 71% of 1RM

Overhead Dumbbell Press - 1RM: 97 lbs
65 lbs x 8 reps x 1 sets @ 8.5 RPE - 67% of 1RM
65 lbs x 7 reps x 1 sets @ 9 RPE - 67% of 1RM
65 lbs x 6 reps x 1 sets @ 8.5 RPE - 67% of 1RM
65 lbs x 5 reps x 1 sets @ 8 RPE - 67% of 1RM
65 lbs x 4 reps x 1 sets @ 7.5 RPE - 67% of 1RM

Bent Over Rows - 1RM: 349 lbs
225 lbs x 5 reps x 1 sets @ 7 RPE - 65% of 1RM
255 lbs x 5 reps x 1 sets @ 8 RPE - 73% of 1RM
265 lbs x 5 reps x 2 sets @ 8.5 RPE - 76% of 1RM
225 lbs x 16 reps x 1 sets @ 8.5 RPE - 65% of 1RM This was a rep PR

Band Pull Aparts/w mini band:15, 10, 10, 15 (50 reps)

Band Push Downs/w mini band:10, 8, 10, 12 (40 reps)

[swilczewski]

Wasn't feeling it today, went into the gym still sore and lacking motivation. Incorporated a new exercise (the reverse band squats)to try and mix things up and kick start my mental drive, it helped they were really brutal and my legs haven't been this sore in a long time. Deadlifts off the plate were really off, they moved really slow and i just couldn't seem to get in the groove. I'll probably switch up my deadlift movement next week.

Week 11
Day 4 - 2/12/11

Deadlifts off Plate - 1RM: 535 lbs
405 lbs x 3 reps x 1 sets @ 8 RPE - 76% of 1RM
435 lbs x 3 reps x 1 sets @ 8.5 RPE - 81% of 1RM
455 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM

Reverse Band (green) Squat - 1RM: 596 lbs
455 lbs x 3 reps x 1 sets @ 8 RPE - 76% of 1RM
495 lbs x 3 reps x 1 sets @ 8.5 RPE - 83% of 1RM
495 lbs x 3 reps x 1 sets @ 9 RPE - 83% of 1RM

Back Ext.: 20, 20, 20
supersetted with
Sit-Ups: 20, 20, 30

Now for alot of food and rest to prepare for tomorrows top end bench work.

[Grant Mccaulley]

Hi there

thanks for sharing your training with us...

Can you lay out your plan and describe?, I don't know of anyone else that currently uses the reactive thing...

Grant

[swilczewski]

The heart of RTS is individualization, depending on your specific goals the program will be different, in actuality every workout is completely based on how you feel that day. This i believe is the biggest advantage of RTS.

Whereas most popular programs are based off a percentage of an individual's 1RM, or similarly 5/3/1 is based around a 90% training max, RTS programming is based on a concept know as RPE (rate of perceived exertion). The common RPE layout is on a scale ranging from 1 to 10, the higher the number the higher the perceived exertion. An RPE of 10 means you have nothing left, or in other words that particular set was a maximal effort. An RPE of 9 means you could have gotten one more rep. An RPE of 8 means you had 2 to 4 left in the tank, and an RPE of 7 means that each rep moved with significant bar speed. Anything under 7 is only for warm-ups or restoration work.

Your RPEs will change each workout because of life. Some days you go into the gym feeling like shit and what you squatted last week at an RPE of 8 now feels like a 10, other times you go in feeling like you're ready to take on the world and you're hitting PR weights at an RPE of 9, that is fine and one of the ways RTS adjusts to individual needs.

My plan consists of 2 1/2 weeks of accumulation with a 4 day split
Day 1=Squat
Day 2=Bench
Day 3=Deadlift
Day 4=Top end bench work

Then 3 1/2 weeks of realization with a 3 day split, consisting of whole body workouts.

If you're interested Mike T. has a bunch or articles and info as well as numerous training logs @:
http://www.reactivetrainingsystems.com/

[swilczewski]

Excellent training session today. Set PR's on the top set of the reverse band bench, and the pin press. This reaffirmed the notion that with a shit ton of food and a good nights sleep you can bolster recovery and set yourself up for an awesome workout.


Week 12
Day 2 - 2/13/11
Reverse Band (green) Bench - 1RM: 441 lbs
315 lbs x 3 reps x 1 sets @ 7 RPE - 71% of 1RM
345 lbs x 3 reps x 1 sets @ 8 RPE - 78% of 1RM
365 lbs x 3 reps x 1 sets @ 8.5 RPE - 83% of 1RM
375 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM rep PR
365 lbs x 3 reps x 1 sets @ 8 RPE - 83% of 1RM

Pull-Ups/3 different grips: 10, 10, 8, 8, 8, 8, 6, 6, 6, 6, 4 (80 reps total)

Pin Press/2" Above Chest/Pinkies Inside - 1RM: 343 lbs
252 lbs x 3 reps x 1 sets @ 7.5 RPE - 73% of 1RM
272 lbs x 3 reps x 1 sets @ 8 RPE - 79% of 1RM
292 lbs x 3 reps x 1 sets @ 8.5 RPE - 85% of 1RM
302 lbs x 3 reps x 1 sets @ 9.5 RPE - 88% of 1RM PR for weight and reps
282 lbs x 3 reps x 1 sets @ 8.5 RPE - 82% of 1RM

JM Press - 1RM: 246 lbs
135 lbs x 8 reps x 1 sets @ 8 RPE - 55% of 1RM
155 lbs x 8 reps x 1 sets @ 8.5 RPE - 63% of 1RM
175 lbs x 7 reps x 1 sets @ 9 RPE - 71% of 1RM
165 lbs x 8 reps x 1 sets @ 9 RPE - 67% of 1RM

Db Side Raises: 35'sx8, 45'sx8, 50'sx8

Band Pull Aparts w/ mini band: 20, 15, 15
supersetted with
L-Laterals: 15x10, 15x10, 15x10

[ray zimmerman]

Good work Steve how did the reverse band benches feel?

[Carnivroar]

strong stats

how much you weight?

[swilczewski]

Thanks guys.

Currently weigh about 230, going to try and push that up to around 240 for my next meet and then will be cutting back down to 220. Hill sprint season is coming up.

[swilczewski]

Awesome early am training session. The top set of squats beats my previous squat triple PR of 432x3 and i was able to use my new pro mini bands on the bench and deadlift. This took way to long, and i was doing squats and bench at the same time, one set of squats one set of bench and so forth.

Week 12
Day 3 - 2/15/11
Squats - 1RM: 520 lbs

392 lbs x 3 reps x 1 sets @ 8 RPE - 75% of 1RM
412 lbs x 3 reps x 1 sets @ 8.5 RPE - 79% of 1RM
432 lbs x 3 reps x 1 sets @ 8.5 RPE - 83% of 1RM
442 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM REP PR
412 lbs x 3 reps x 1 sets @ 8 RPE - 79% of 1RM

Here's a vid of the top set:

http://www.youtube.com/watch?v=393IYQoQeKc


Bench/w. doubled mini bands - 1RM: 276 lbs
185 lbs x 3 reps x 1 sets @ 7.5 RPE - 67% of 1RM
205 lbs x 3 reps x 1 sets @ 8 RPE - 74% of 1RM
225 lbs x 3 reps x 3 sets @ 8.5 RPE - 81% of 1RM Should of went to 235 sooner.
235 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM

Here's a vid of one of the 225 sets:
http://www.youtube.com/watch?v=4N4lv9rQBAw


Deadlift/w. doubled mini bands - 1RM: 520 lbs

322 lbs x 3 reps x 1 sets @ 7 RPE - 62% of 1RM
372 lbs x 3 reps x 1 sets @ 8 RPE - 72% of 1RM
412 lbs x 3 reps x 1 sets @ 8 RPE - 79% of 1RM
432 lbs x 3 reps x 1 sets @ 8.5 RPE - 83% of 1RM

Removed bands and belt and did some deficit deadlift singles off two plates: (412x1)x3

Dumbell Swings: 50x12, 60x12, 70x12

supersetted with

Standing Cable Crunches: 75x15, 85x15, 90x15



Now off to my 11 hour school day, I hate Tuesdays.