Reactive Training Systems

Mike Tuchscherer · Guru

RE: Big Mike's Training Log

Mike Tuchscherer · Guru

Friday BDB
Bench (thumb from smooth)- 75-85%, 12-16 NL
365x3 @8.5
385x3 @8
405x3 @9
415x3 @9
405x2 @8 (28m)

Deadlift off 100lb plate +90c- 75-85%, 12-16 NL
585x3 @8.5
605x3 @9
535x3 @8
575x3 @8 (28m)

3Board (thumb from smooth) +180pp- x5, 15-19 NL
285x5 @8
305x5 @8.5
325x5 @9 (16m)

Total Training Time: 105min

This was a pretty good workout. It has some lessons
The initial benching went well. I had to find my initial set point, which took a little while, but it still went fine.
The deadlifts were interesting. I had done this exercise on Tuesday workouts a few weeks ago (Im fresher on Tuesdays than on Fridays). My estimated 1RM was in the neighborhood of 780. This week it was 711. That highlights what a difference fatigue within the weekly cycle can make. When I say I was training at 85%, I mean 85% of my capacity for that day not a max that may or may not still be relevant. It also highlights the need to adjust your weights depending on circumstances. This is not something Im going to beat myself up about because I know the cause. Its not a big deal to me almost like a different movement.
The 3Boards were good, but I was tired from a long week by the time I got to that, so I did the best I could. I set a PR, which is never something to complain about, but thats about it for today.
All in all, a good workout, but Im ready for a few days off.

Weekly Analysis Week 1 of the Transmutation block
This was a good week of training and my analysis of the numbers puts me right on track for where I want to be. I hit some good PRs in a lot of movements. I still have some issues to sort out regarding my squat. For one thing, I need to get to hitting legal depth consistently. Nowish.
Next week will be an interesting change. As Im sure youve noticed by now, I havent done a Sunday workout in a while. Thats because my schedule now prevents me from training on weekends until I can get my own setup in my garage (should only be a few more weeks). But instead of just getting by until then, I decided to modify my template slightly to take better advantage of my freshness at various parts of the week given my current schedule. When my equipment comes in, Ill go back to the other way because I feel it was superior, but until then this is the best way.

Grant Gavran · Senior Member

Hey man i just wanted to throw some things out there for ya. It seems though on those last two squat videos you were moving the weight easy, but your knees seem to come out much further than with the other shoes. You are prolly moving the weight the same distance in both shoes but with the olympic ones you are still high in both videos. Also how have you been able to evalute your deadlift training? Is it back on track? Are you getting in a suit any time soon?

Mike Tuchscherer · Guru

Yeah, I thought the same thing. I went back to the other shoes this week. More to follow on that....

Deads have been coming along. I'll be playing with suits in the next few weeks. Putting a suit on twice a week is gonna tear my legs all to hell.

KTW · Member

Are you still using a really low bar placement with the oly shoes? When I got mine I had to go higher so I could stay more upright and hit depth. I'm no expert, but from the looks of your video you have the same problem I did when I started in them. I would lean way forward and be a few inches high and would be leaning forward way more than I would want to. Try moving it an inch to inch and a half higher and see if that works. Also, are those the do-wins with the really high heel? Maybe a lower heel might work better.

Mike Tuchscherer · Guru

You might be right. I'll no doubt re-visit this idea later and I'll keep that stuff in mind. And yes, they are the Do-Win's. I was thinking the same thing -- a lower heel might suit me better.

Mike Tuchscherer · Guru

I haven't got a chance to post my training all week, but it has been getting done. All in all, it was a good week and I really like the new template for what my current schedule requires of me.

Week 2 Transmutation block
Monday SBB
Suit Squat (Julie)- 80-90%, 10-12 NL
765x2 @7 very hi
815x1 @7.5 closer
860x2 @9 still hi
860x1 @9 closest so far
815x2 @9
785x2 @7.5 (57m)

Ply Press- 80-90%, 10-12 NL
405x2 @8
435x1 @8.5
457x2 @9
457x1 @9
405x2 @8
435x2 @8.5
435x1 @8

Pin 12 Lockouts- x4, 18-23 NL
405x3 @8
425x4 @8.5
445x4 @9
445x4 @9.5
425x4 @9 (17m)

Total Training Time: 163 min

The numbers are so clear that this was exactly what I intended a High Stress, High Intensity workout. The balance of lifts is easy to see.
As for squats, this week I went back to the Safes shoes. I felt pretty strong with them and hit a real nice PR. The trouble is Im having some depth problems. Its not a big deal because this is a really tight suit to be wearing so early in the cycle, but its still something Im working on. Im videoing as much of this as I can to try to keep myself honest. It should get better as I go and my preparedness gets better.
Ply Press was pretty good. I barely eeked out a PR. I was running short on time, so I had to stop there and come back for Lockouts in a separate session.
The lockouts werent anything special compared to past performances, but its a GPP lift, so its not that important. The important thing is that I lifted in the correct zones for my ability and did some work that will help me with my shirt work.

Tuesday DBS
DL off 100# plate +90c- 80-90%, 10-12 NL
575x2 @8
615x1 @8
645x2 @9
645x1 @10 hands really hurt
605x2 @9
575x2 @8 (39m)

Bench +180cc(d)- 80-90%, 10-12 NL
315x2 @8.5
335x2 @9
345x2 @9
345x1 @9.5
315x2 @9
325x2 @8.5 (28m)

SSB Oly Squat +90c- x4, 18-23 NL
405x4 @7.5
425x4 @8
455x4 @9
455x4 @9
405x4 @8.5 short rest (24m)

Total Training Time: 134 min

My hands were killing me on the DLs. Im not sure why, but maybe it had something to do with squatting in a suit yesterday. Either way, I managed to hit a PR here when I wasnt sure if my hands were up to it. Maybe I just need to take care of my calluses a little.
The bench with doubled chains was cool. Ive benched with 180# of chain before, but half of it sits on the ground. This time, I doubled the chain. Because it wasnt doubled exactly in half, the first ½ of your ROM, the chain came up like normal. The second ½ of your ROM, the chain came up about twice the normal rate. It was a cool exercise.
The SSB Olys were a gut-check. Im always trying to talk myself out of the last set or two, but lately Ive been sucking it up and doing my work. Gotta work hard if you wanna be a champ. Thats what they say anyways.

Wednesday Moving
Had new furniture delivered today, so I moved all my old furniture out. Thats going to be my GPP work for today because I simply dont have time for anything else.

Thursday BDB
Shirt Bench (Sarah, 0 wears)- 80-90%, 10-12 NL
585x2 @8
625x1 @7.5
650x2 @9
650x1 @8
625x2 @8
585x2 @7.5 (38m)

Deadlift- 80-90%, 10-12 NL
655x2 @8
695x1 @8.5
725x2 @9
725x1 @9.5
675x2 @9
645x2 @8.5 (33m)

Incline (pinky on ring)- x5, 25-30 NL
335x5 @9
315x5 @8.5
315x5 @9
295x5 @8
295x5 @8.5 (24m)

Total Training Time: 152 min

Had trouble finding help for my shirt work today. I got the shirt on, but it was so tight, I needed a liftoff. Lo and behold there was no one around for about 10 minutes. Then another guy came in and he helped me. The lift off thing wont be a problem when I get my own rack, but getting the shirt on (a non-loose-non-open-back shirt) will be a pain. Ill have to see if I can think of some ways to deal with that. After I got going, the weights moved pretty good. 650x2 @9 was strong. I felt like I wasnt getting much ROM, but the guy spotting me said I was about 2-3 from touching. Thats not super-close, but not bad for this tight of a shirt.
The deadlifts went pretty good. This is actually pretty dang good for a no-belt lift.
Inclines werent as good as they have been in the past, but again, thats a GPP exercise, so who cares. Ill just do the best my capabilities allow for the day and call it good.
All in all, a very good workout. 10-12 lifts doesnt sound like much, but when the weight is this heavy, its a lot of very hard work.

Friday SBD
Olympic Squat- 80-90%, 10-12 NL
625x2 @8.5
655x2 @9
655x1 @10
585x2 @8.5
625x2 @9
585x2 @8.5 (36m) My back and SI joint is tight

Bench (thumb from smooth)- 80-90%, 10-12 NL
395x2 @8
425x1 @8
445x2 @9
445x1 @9
425x2 @8.5
405x2 @8 (29m)

SLDL off 100# plate- x6, 25-30 NL
475x6 @8
515x6 @9
555x6 @9
515x6 @9 (22m)

Total Training Time: 127min (shortest of the week!)

The Oly squats werent as good as last week because theyre obviously at the end of the week instead of the beginning. Thats still some good squatting, though. Im not complaining. The only bad thing is my back got really tight on these. Itll probably be sore, but Ive got a couple days off to mend now.
The bench work was solid. Hit a good PR here.
I didnt know how the SLDLs would go on account of my back. But I got extra tight in the bottom of the lift and it went fine.

Weekly Analysis
Holy crap, this was a hard week. The programming was Hi Stress, Hi Intensity and it definitely showed. I did WAY more work than last week (nearly 30 more work sets). I also did about 9 times the reps at 86-90% than I did last week. I guess what Im trying to say is this week was taxing and grueling, but honestly, I held up pretty well despite the condensed schedule. Ill credit the modified template with that. Everything else was fairly balanced and taxing for the week. Im going to heal up.

-- Edited by Mike Tuchscherer at 23:24, 2008-08-08

Andrew Hollenbeck · Senior Member

sick shirted benches man, 650x2 is awesome. oly squats are looking good too. keep it up

Mike Tuchscherer · Guru

Week 3 Transmutation Block
Monday SBB
Suit Squat (rita)- 75-85%, 12-16 NL
725x3 @7.5
785x2 @8
815x3 @9
815x2 @9
725x3 @7.5 (35m)

Ply Press- 75-85%, 12-16 NL
385x3 @8
415x2 @7.5
435x3 @9
435x2 @8
405x3 @8 (20m)

Pin 4 Lockouts- x5, 15-19 NL
415x5 @8
445x5 @8.5
465x5 @9 (15m)

Total Training Time: 115min (fastest gear workout maybe ever)

Overall, this workout was right on target numbers-wise. It was programmed to be a Medium Stress, Medium Intensity week (compared to Hi-Hi last week). The volume was about the same as it was last week, but because the intensity is lower, the stress drops. In that sense, its really cool to track NL in each intensity zone, because you can see the balance of work shift from last week to this week.
The squats were very good again this week. I forgot my camera and no one was around to tell me how my depth was, but it felt much better than last week.
Ply Press went well too. The target weights were right on. Im grooving my raw benches better now, which is encouraging. I always care about my raw lifts even more so lately.
The lockouts were actually a PR, which IMO is really good on the first week back with a GPP exercise.

Tuesday DBS
DL off 100# plate +90c- 75-85%, 16-18 NL
535x3 @8
585x2 @8
610x3 @9
610x2 @8.5
575x3 @8.5
535x3 @8 (36m)

Bench +180cc(d)- 75-85%, 16-18NL
285x3 @8
305x2 @8
327x3 @9
327x2 @8.5
315x3 @9.5
295x3 @8.5 (29m)

SSB Oly Squat +90c- x5, 15-19 NL
385x5 @8
415x5 @8
440x5 @9 (16m)

Total Training Time: 118min

Numbers wise, this workout had a very similar comparison to last week. This is right on target and what I wanted to accomplish. I also went 3 for 3 on PRs today, which is always a plus.
DLs went well. My stamina on DLs is so much better than it used to be.
The target bench numbers were right on track. Im steadily improving here.
The SSB work was a gut-check as usual. I got things done and came away with a PR. Good day all around.

Wednesday GPP
Single Arm External Rotation- 40x6x2
Barbell Rollouts- 2x10

Giant set of RDL, Bent Row, FSQ, Standing Mil, Split Squat, and Hang Snatch. 6 reps each, 2:1 work to rest ratio, 85#. I did a 3% HR drop, which Im thinking is too small, but definitely what I want to measure. I got 2 sets.

Then I did foam roll for my legs and back.

Andrew Hollenbeck · Senior Member

Nice pulls man!

When you figure your percentages for assistance exercises (i.e. deadlift with chains, bb w/ chains, deadlift off platform, etc), do you base those %'s off your competition max or your max for that exercise?

Mike Tuchscherer · Guru

It's based off a max for that exercise. Now, I don't test every lift. I know that if I work up to a triple @9, then I'm at about 85%. Knowing that, i can derrive the rest of my percentages. I've got a chart (I believe it's also in the Ch2 sample on the other forum) that shows rep-RPE combos and their corresponding percentage. The closer you are to the top right corner, the more accurate it is. So I use that as a set-point for my top set and derrive the percentages for everything else after that.

Mike Tuchscherer · Guru

Thursday BDB
Shirt Bench (Helen)- 75-85%, 12-16 NL
545x3 @8 close to touching
585x2 @8
615x3 @9
615x2 @9.5 touched
545x3 @8.5 touched (36m)

Deadlift- 75=85%, 12-16 NL
605x3 @7.5
655x2 @8.5
687x3 @9
687x2 @9
605x3 @8 (30m)

Incline (pinky on ring)- x5, 15-19 NL
300x5 @8
320x5 @8
340x5 @8.5 (14m)

Total Training Time: 121 min

The overall numbers had a similar balance to the other workouts this week, which is comparable to the other M/M week (2 weeks ago). Thats good.
Shirt work was a small PR today. The big deal here was that I was actually touching weights. Im still a long way out, but this could be my opener shirt for the meet. It fits just right for now.
The Deadlifts went well also. My target weights were pretty much right on. Ill go really heavy next week, so Ill have some stuff to prove.
Inclines turned out to be a big PR always a good thing.
All in all, this was a solid session.

Andrew Hollenbeck · Senior Member

Allright, your my new inspiration for getting back into gear..maybe haha I don't know if I want to battle the gear scars aagain yet but heres a question for ya. I see your train your shirted bench alone, which I would have to as well. Do you get in the shirt by yourself? If ya do, could you explain to me how you do that because shirted work is really my only limiting factor in getting back into gear. I can get into my suits fine and wrap myself fine but getting in a shirt is a different story.

Mike Tuchscherer · Guru

Funny you mention that.

Most of the time, no, I have to get help to get the shirt on. The exception is when I use an open back shirt. I do this if I'm far away from a meet and one of my shirts is too stretched out for meet use anymore.

However, I'm working on maybe building a device that will allow me to get a shirt on by myself. I'm will be in the same boat you are in a few more weeks -- I'll be by myself in my garage most of the time. I can either make the trip to town to get help with my shirt or I can figure out a way to do it by myself. I've got some ideas for a device that would help, but they are still very conceptual. I couldn't even build a prototype at this point.

Andrew Hollenbeck · Senior Member

I have had a few ideas.

I was thinking about the role the helper plays. And really, most of it is holding while I finagle my body/arms. So maybe a contraption with vice grips. The biggest problem I have with the shirt is pulling it down over my head and working out the wrinkles in the chest area.

So this is kind of an idea: Setup your bench like you are going to bench. get the arms in the sleeves as much as you can, and over your head. Then somehow hook vicegrips to the bar and to the bottom of your shirt, stand on the bench, and kind of pull up to work the shirt down. Then to pull the arms in completely, hook the vice grips to the back collar of the shirt (where the handler usually holds) and that to the powerack.

No idea if that would be possible, and it would look absolutely retarded, but maybe it would work.