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Reactive Pump Training
 
IDrDan's Reactive Pump Training
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iDrDan
Level 5

Join date: Oct 2011
Location: Colorado, USA
Posts: 1241

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iDrDan
Level 5

Join date: Oct 2011
Location: Colorado, USA
Posts: 1241

I am taking the next 1-2 weeks completely off from training.
I don't know if it would be too much of a "shock" to start this program after 2 weeks off, so I may do 1-2 weeks of lighter training to ease back into it. I need some advice.

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zraw
Level 5

Join date: Jun 2008
Location:
Posts: 4098

I cant speak for John but after he had me take 2weeks off (he forced me..!!) he didnt have me "ease back into it".. we went back at it HARD

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iDrDan
Level 5

Join date: Oct 2011
Location: Colorado, USA
Posts: 1241

zraw wrote:
I cant speak for John but after he had me take 2weeks off (he forced me..!!) he didnt have me "ease back into it".. we went back at it HARD


Thanks for the advice. Unless I'm told otherwise, I'll do as you did and jump into the program full bore after my break.

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iDrDan
Level 5

Join date: Oct 2011
Location: Colorado, USA
Posts: 1241

John, I have a couple of questions if you would be kind enough to answer them.
I won't be starting the program for another 1.5 weeks. I'm taking these 2 weeks completely off from training and then I'll jump right into the program.

1. I'm ~145lbs now. Should I start with the 3,400 calorie diet or less than that?

2. Due to cost I can only do 3 MAG-10 pulses per day. Based on your AM workout diet template, which time is the best time to drop a MAG-10 pulse? I'm thinking the "2:30" meal of MAG-10 Pulse/Finibar at which time I could still have a Finibar and 25g of a whey/milk/caswin protein powder if that's okay.

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iDrDan
Level 5

Join date: Oct 2011
Location: Colorado, USA
Posts: 1241

iDrDan wrote:
John, I have a couple of questions if you would be kind enough to answer them.
I won't be starting the program for another 1.5 weeks. I'm taking these 2 weeks completely off from training and then I'll jump right into the program.

1. I'm ~145lbs now. Should I start with the 3,400 calorie diet or less than that?

2. Due to cost I can only do 3 MAG-10 pulses per day. Based on your AM workout diet template, which time is the best time to drop a MAG-10 pulse? I'm thinking the "2:30" meal of MAG-10 Pulse/Finibar at which time I could still have a Finibar and 25g of a whey/milk/caswin protein powder if that's okay.




Here's John's answer that he gave in the livespill...

John Meadows: dr dan - start at the 3400 level. You could make the 230 a shake. you could also make meal 1 food, or you could make the last meal food as well. Any of those 3 would be fine. Whenever your appetite is highest is when I would do the food.

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iDrDan
Level 5

Join date: Oct 2011
Location: Colorado, USA
Posts: 1241

After 2 weeks of no lifting or training at all (except for some light explosive stuff 3 days ago and 2 days ago) I weighed in this morning only a couple pounds lighter than pre-break. The cool thing is that I look a little leaner around the midsection.

Tomorrow is the first day back on Indigo and starting up with this program. I cooked all my food for the week this morning and I'm all ready to go! I'll try to get caliper and tape measurements and photos tomorrow.

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Justin Negrete
Level 100

Join date: Jan 2008
Location: Wisconsin, USA
Posts: 961

Cool deal IDr... You will probably have some stellar progress on Plazma.

i cant believe your 145 and that muscular and lean. Im jelly.

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iDrDan
Level 5

Join date: Oct 2011
Location: Colorado, USA
Posts: 1241

Progress Tracker
Click Here to Add Stats and Photos

Date   
Weight   
Skinfold              
Chest   
Biceps   
Suprailiac   
Thigh   
Umbilicus   
Triceps   
Lower Back   
Total   
Tape              
Arm   
Chest   
Waist   
Thigh   


This is the first day of the program for me. I will try to take photos in 2 days.
Dang, I got smaller and chubbier more than I thought during my 2 week training break.

*the Lower Back skinfold is difficult to do and it changes quite a bit with an inch difference in the test site for me. When I did it myself I got 14.3, 15.3, 17.3, 15.3mm. When I had someone else do it they got 19.1 but I'm not sure they were doing it correctly.

(other measurements)
Calf (right)= 14"
Hips (at widest) = 35.75"

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iDrDan
Level 5

Join date: Oct 2011
Location: Colorado, USA
Posts: 1241

With the 3,400 calorie diet the macros from the post-workout meal, dinner (training day) and dinner (non-training day) don't match up with the foods called for in the diet (i.e. fat, fat and carbs, respectively) and so the macros can't be achieved when following the diet choosing chicken breasts and 1c cooked rice, respectively. It may just be a typo so I have added fat (avocado, eggs, coconut oil, or EVOO) and added rice, respectively, to obtain the macros.

Is this something that I should be doing?

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iDrDan
Level 5

Join date: Oct 2011
Location: Colorado, USA
Posts: 1241

Today is Day 1

I started off with Leg Day. It was a solid workout but my gym only has 4 chains weighing about 75lbs total so I quickly reached my ceiling for the chain squats. In an attempt to mimic adding more chains, I added red mini bands (which provide 75-100lbs of resistance)(banded not reverse-banded) to give additional top-end resistance. That still wasn't enough as I was still able to accelerate and explode.

What should I do...add more bar weight?

I only got about 4 hours of sleep last night after coming down with a touch of the flu. I would've skipped today's workout but I pre-mixed my Plazma last night and it needs to be used within 24 hours. Despite my sickness and fatigue I had an awfully good workout. I tried so hard to get my quads to cramp up but Plazma didn't let that happen.

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rhod
Level 100

Join date: Jul 2005
Location: Holland
Posts: 824

I bet you're happy you could finally start! You're gonna love it.

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iDrDan
Level 5

Join date: Oct 2011
Location: Colorado, USA
Posts: 1241

This picture is the "before" photo (actually taken yesterday morning (02/05/2013), the 3rd day of the program) weighing in at 146.6.

I lost muscle and gain some fat, but I guess I shouldn't be surprised considering all that's gone on the past 4-6 months and taking the past 2 weeks off. Oh well. Looking like this just motivates me even more to get back and be better than ever.

Challenge accepted.

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rhod
Level 100

Join date: Jul 2005
Location: Holland
Posts: 824

No way your arms are 12.5 inches, they mean biceps right?

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iDrDan
Level 5

Join date: Oct 2011
Location: Colorado, USA
Posts: 1241

rhod wrote:
No way your arms are 12.5 inches, they mean biceps right?


Yeah. All measurements were done not flexing with a cold muscle.

arm = 12.5" (not flexing, cold)
arm = 14.75" (flexed, cold)

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rhod
Level 100

Join date: Jul 2005
Location: Holland
Posts: 824

So jealous of how lean you are my friend... truly a great feat. So much definition on your arms... shit, the more I look at it the more flabby I feel :)

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John Meadows
Contributor

Join date: Oct 2010
Location:
Posts: 1726

I was thinking the same thing....there is an issue with how oyu measured your arm!! haha!

JM

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iDrDan
Level 5

Join date: Oct 2011
Location: Colorado, USA
Posts: 1241

Leg day today

I'm still on the 1.1 training (this is my 2nd week of it).

Killer session: strength was up and the quad pump was way better than last week. I've had good quad pumps before but today was, for lack of a better word, different and on a whole new level.

My quads felt charged up during the explosive sets of chain squats, felt as though they were ripping off the bone (at the distal insertion) by the end of the leg press escalating set and were so engorged with blood by the time I got done with the last set of leg extensions. I wish I had a tape measure after that last set of leg extensions to see how much bigger they were. The cool thing is that I recovered rather quickly between sets despite the intensity levels. There is no doubt in my mind that this is due to Meadows program/techniques but mostly Plazma.

Best. Leg Day. Ever.

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bassip21
Level 10

Join date: Sep 2009
Location: Washington, USA
Posts: 476

Glad to see you on here, and I'm another one in line jealous of your leanness. Keep it up, I love Meadows and Shelby programs, I've been doing them for over a year, you'll love it for size.

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John Meadows
Contributor

Join date: Oct 2010
Location:
Posts: 1726

iDrDan wrote:
Leg day today

I'm still on the 1.1 training (this is my 2nd week of it).

Killer session: strength was up and the quad pump was way better than last week. I've had good quad pumps before but today was, for lack of a better word, different and on a whole new level.

My quads felt charged up during the explosive sets of chain squats, felt as though they were ripping off the bone (at the distal insertion) by the end of the leg press escalating set and were so engorged with blood by the time I got done with the last set of leg extensions. I wish I had a tape measure after that last set of leg extensions to see how much bigger they were. The cool thing is that I recovered rather quickly between sets despite the intensity levels. There is no doubt in my mind that this is due to Meadows program/techniques but mostly Plazma.

Best. Leg Day. Ever.


They will get even better! Good work brother!

JM

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iDrDan
Level 5

Join date: Oct 2011
Location: Colorado, USA
Posts: 1241

I just looked through all the training programs and was bummed to not see 1-Arm BB Rows supersetted with Meadows Rows haha. Man I love that superset! Oh well I'm not complaining cuz these workouts all look awesome and I can't wait to do them all in the correct progressive fashion.

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iDrDan
Level 5

Join date: Oct 2011
Location: Colorado, USA
Posts: 1241

John Meadows: for the Training Program, certain workouts call for us to use a different bar for (chain) squats. However, I don't have access to anything other than a straight bar and trap bars. What should I do...front squat or use the trap bar or just stick with the back squat?

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John Meadows
Contributor

Join date: Oct 2010
Location:
Posts: 1726

iDrDan wrote:
John Meadows: for the Training Program, certain workouts call for us to use a different bar for (chain) squats. However, I don't have access to anything other than a straight bar and trap bars. What should I do...front squat or use the trap bar or just stick with the back squat?


back squat and trap bar!

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iDrDan
Level 5

Join date: Oct 2011
Location: Colorado, USA
Posts: 1241

John Meadows wrote:
iDrDan wrote:
John Meadows: for the Training Program, certain workouts call for us to use a different bar for (chain) squats. However, I don't have access to anything other than a straight bar and trap bars. What should I do...front squat or use the trap bar or just stick with the back squat?


back squat and trap bar!


Thanks, John

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iDrDan
Level 5

Join date: Oct 2011
Location: Colorado, USA
Posts: 1241

JM,

I have a dumb question regarding chain squats:

My gym only has 4 chains and I need more top-end load. I have your MD band pack from EliteFTS. Can I add the bands non-reverse style after all 4 chains are on the bar or will that be too taxing on the system after a few sessions?

How would I use reverse-banding to mimic adding more and more chains?...use a heavy/strong band and then keep adding weight to the bar?



BTW I don't know what I did differently this week during the back workout but I really focused on technique,lat stretch and compression and my ENTIRE lats are still very sore! That has never happened before. Kudos JM!

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