Reactive Training Systems

Mike Tuchscherer · Guru

Big Mike's Training Log

Mike Tuchscherer · Guru

Here's some catch-up on my cycle so far:

Week 1 Volume Block
Sunday SBD
11 Squat- 75-85%, 5-6 sets
555x3 @8
595x2 @8
635x3 @9
605x2x2 @8.5 (36m)

Bench +180pp +180cc- 75-85%, 5-6 sets
225x3 @8
255x3 @9
255x2 @8.5
225x3 @8.5
235x3 @8 (19m)

SLDL off 100lb plate- 3-4x8
465x8 @8
525x8 @9
475x8 @9 (20m)

Total Training Time: 130min

I set an 11 Squat PR today. I needed a set point for this movement and this wasnt too far off my previous 11 Squat mark. I didnt feel real tight or strong today, so that leaves some room for improvement later. I think that was due in part to spotting and loading for a local meet all day yesterday. I also found a better bar to squat with. Hopefully it will be good when the weight gets heavy.
Benching with bands and chains went well, too. Not a lot to report here.
I hit some really good SLDLs today. That was a pretty good PR.

Monday Extra & Conditioning
Single Arm External Rotation- 35x10x3
Weighted situps- 25x10x2
Cable rows- 130x20 @6, 200x20x7
Sprints- 6x200m (1:30 goes)
Stretching

Pretty solid today. The sprints are more like full-bore running rather than true sprints (if that makes any sense at all). Ill add another 200 each week until I get to 10. At that point, I know I can cruise a 1.5 mile run pretty easy. The sprints only took about 10 minutes to do.

Tuesday BDB
Shirt Bench (Marie, 3 wears)- 75-85%, 5-6 sets
545x3 @7
585x2 @7
605x3 @9
605x2 @9.5
545x3 @8 (42m)

Deadlift w/belt- 75-85%, 5-6 sets
675x3 @8
715x2 @8
750x3 @9
750x1 @9.5 bottom position was off
675x2 @8.5 (38m)

Standing Military- 4-5x6
185x6 @8
205x6 @8.5
215x6 @9
195x6 @8 (16m)

Total Training Time: 148min (too long)

Overall this was a good session. All the numbers were in place.
Shirt work went well today. Today was the first day I am actively hard-coding the percents. Its going to kind of be a by-feel process until I get it ironed out. But for now what is means is my PRs arent automatic. I technically hit a 3 pound PR today, but Im not counting it because the percentage isnt high enough. Still very good performance, though.
The DLs went very well today. I have to get used to pulling these kinds of weights again. The belt helps my pull quite a bit. The top set was easily a 9, so Im moving the base weight up a little. This is a very good way to start the peaking program, though!
All in all, my only complaint today was that it was so slow. My training partner and I are still feeling out how we can maximize our time in the gym. We have some ideas, so well tweak it and see how it goes.

Thursday SBS
Suit Squat (bonita)- 75-85%, 12-16NL
705x3 @7.5
755x2 @8
805x3 @9
805x1x2 @9
705x2 @8 (47m)

Pause Bench- 75-85%, 12-16NL
385x3 @7.5
405x1x2 @7
435x3 @8
435x1x2 @7
435x2 @8
405x3 @7 (29m)

Zercher Pin 2 Pulls- 4x6
275x6 @8
315x6 @8.5
335x6 @8.5
355x6 @9 (18m)

Total Training Time: 137min

So Im trying something new for the time being. Instead of having a target number of sets to hit, Ill have a target number of reps. This way I can achieve better volume control while still doing singles. I developed the volume recommendations based on my previous volumes and its working really well for now. This combined with PRs only being adjusted off of 90%+ weights I think that should help solve my getting better at reps problem.
Squats went well today. Depth was back to where it needs to be. I found a better bar. It whipped a little, but it wasnt bad. Im going to stick with it for a while.
Pause benches were very easy today. I wonder if my max needs to be adjusted. This is the same trouble I always run into with this stuff. 85% for a triple is a joke, so it throws off my percentages. Thats why Im hard-coding more stuff now.
The Zercher work was pretty good. Its taking a bit of getting used to because I havent done it in ages, but I think it will be a good substitute for SSB work for now.

Friday BDB
Bench (pinky on ring) +90c- 75-85%, 12-16 NL
365x3 @8
385x2 @8
405x3 @8.5
415x3 @8.5
385x1x2 @7 (23m)

Deadlift +90c- 75-85%, 12-16 NL
565x3 @8
605x2 @7.5
640x3 @9
640x1x2 @9
565x3 @8 (30m)

Pin 4 Lockouts- 4x6
405x6 @8
425x6 @8
445x6 @9
425x6 @9 (16m)

Total Training Time: 101min

So I like the new volume control. Setting a NL is working very well and allowing me to hit some sets in the lower rep ranges. The debate Im still having in my head is whether or not to count estimated PRs like this or not. Im pretty sure I wont be doing so in the 70-80% range, but 85% is borderline. After looking through my log, I wont count PRs at 80% and below. I will count only small PRs at 85% (< 5 pounds). I will push for bigger PRs in the 90%+ range. I should be able to stay comfortable with that.
Benching went well today. I was moving weight strong and easy. Its clear that I need to bump up the weights a little next week.
Pulling went very well with my top set being a small PR and me getting plenty of volume in this range.
The lockout work ended up well, too. The weights were actually spot-on for just winging it!

Mike Tuchscherer · Guru

And this week so far...

Week 2 (Hi Stress / Medium intensity)
Sunday -- SBD
11 Squat- 80-90%, 10-12 NL
605x2 @8.5
645x1 @8.5
675x0 @10 Not even close. See below.
605x2 @8.5 WTF?
645x2 @9 (36m)

Bench +180pp +180cc- 80-90%, 10-12 NL
245x2 @8
265x1 @8.5 poor setup
275x2 @9 big PR
280x2 @9 very big BR!
255x2 @8
255x2 @9 (30m)

SLDL off 100lb plate- 5x6
515x6 @8
575x6 @9
515x6 @8
515x6 @7.5
535x6 @9 (34m)

Total Training Time: 149 min

Overall, the numbers point to a pretty good workout. Volume was good. Intensity was good. Even the lifts were okay (for the most part). But it ended up kind of mediocre because I wasnt feeling well. I think I just ate too much junk food yesterday.
Squats flat-out sucked. I couldnt get tight/focused/set up so I got crappy results. This is when I was feeling worst.
Bench went surprisingly well. This was an 11 pound PR, which is what this kind of training is supposed to accomplish.
SLDL also went pretty good. I was pretty spent by this point, but I still managed a good PR SLDL. It was pretty taxing though.
Im not sick I just felt crappy. I think Ill feel better if I get some rest and some quality food. Im debating on whether or not to do anything tomorrow. I think I will at least stretch. I think I might run, too. Thats usually decent for recovery.

Mike Tuchscherer · Guru

Monday -- BDB
Shirt Bench (Marie)- 70-80%, 18-23 NL
505x3 @7
545x3 @8
570x2x5 @7.5
270x2 @8.5 (42m)

Deadlift w/belt- 70-80%, 18-23 NL
625x3 @8
665x3 @8.5 out of position
705x2x3 @8.5
705x2 @9.5
625x3 @9
705x1 @9 (40m)

Standing Military- 4-5x5
195x5 @8
205x5 @8
225x5 @9
215x5 @9 (15m)

Total Training Time: 133 min

There was a lot of work done today! Benching went very well. No PR as this was an 80% day, but I did a ton of doubles, which should help me become more proficient at singles. Deadlifts went very well, too, although I couldn¿t quite maintain the 80% work as long. I still did 8 sets on both bench and Deadlift! I had to go back to complete the militaries this afternoon. It went just fine. Overall volume was up slightly today as was intensity, but the number of sets rose dramatically, which to me indicates a big rise in the stress today¿s workout will induce. It should be help to develop my work capacity and overall strength gain. I'm proud of how today went.

Mike Tuchscherer · Guru

Thursday SBS
Suit Squat (Bonita)- 70-80%, 18-23 NL
665x3 @7.5
705x3 @8
755x2 @8.5
755x2x3 @8
755x2 @9
755x2 @9.5 lost tightness (57m)

Pause Bench- 70-80%, 18-23 NL
365x3 @7
390x3 @7
410x2x6 @7 (28m)

SSB Wide Squat- 5x4
405x4 @8
455x4x2 @8.5
405x4 @8
425x4 @9 (18m)

Total Training Time: 164min (yep, a whole month)

This was another very high volume workout. Eight heavy sets on the first two movements. Thats just a lot of very grueling work.
Squats were okay. I didnt find my groove until the later sets, which isnt good. The good news is that my depth is pretty close for as little as Ive been watching it. It was a ton of work, though, so Im feeling good about things being much better next week. It took forever because Bob and I work out of one rack, so we change weight between each set, which slows our pace a little. I cant lie, though, Ive never been known for my short rest breaks.
The pause benches were very easy. I expect a big PR here next week.
I havent done SSB work in a while, so this was tough as it should be after a squat marathon. I did blaze through it though. Five sets in 18 minutes thats pretty quick for me.
All in all its a pretty good workout. Although I like this method of working the lower reps and I think it will be effective, Im anxious to get back into some heavier work to see where Im at.
6 weeks out

Mike Tuchscherer · Guru

Friday BDB
Bench (pinky on ring) +90c - 80-90%, 10-12 NL
395x2 @7.5
415x1 @8
445x2 @10
395x2 @7
445x2 @9 questionable
405x2 @8 (32m)

Deadlift +90c- 80-90%, 10-12 NL
605x2 @7.5
645x1 @8.5
685x1 @9
685x0 @9
605x0 @10 absolutely wrecked. (32m)

Pin 4 Lockouts- 70-80%, 18-23 NL
405x5 @8.5
455x4 @8.5
480x3 miss 4 @10 Shot. (14m)

Total Training Time: 97min

Overall, today kind of sucked, but Im not too worried about it. Ill just get all my excuses out of the way up-front. 1) Im tired as ****. Getting back into morning training has been a bit rough and I havent been able to nap or go to bed early. Big mistake. 2) This was a high stress week that actually worked exactly as intended i.e. Im smoked. I was pretty sore this morning, but figured Id try to gut it out anyway and come up with something big. It didnt work out so well.
Bench was the not-quite-so-dim spot of today. I hit a 5 pound PR, but my form was questionable. I counted it anyway, but I dont know if I should have or not.
Deadlifts were a horrible train wreck today. They started off fine and I was getting pretty excited about a PR, but then my legs started aching and I just ran out of gas. After I dropped 80 pounds and still missed, I thought it would be best to hang it up for today. I blame the high-volume squatting and pulling of Tuesday and Thursday.
The lockouts were lame. I was in a huge rush to get out of there so I could get to a meeting on time, so I didnt warm up good and I rushed this set a lot, so what could I expect? Either way, I had to get a shower and go to work in a hurry, so I hit the road.
If I had this workout during a normal week, Id be bothered, but since this week has been so hard on me, Im just going to chalk it up. I need to watch out for Mike Bartos, though! His chain DL was almost better than mine today!

Weekly AnalysisThis weeks work was quite comparable to last weeks, just heavier. The other big difference is all the sets I did this week. Tuesday and Thursday were quite the marathon sessions! Overall, Im happy with how the week went. I made improvements and Im still setting up for a very big total at Nationals. The rest of my training stress-wise is Medium-High-Med-Med-Med-Deload, so, in a short time, Ill begin realizing all the gains from training these past couple of weeks. Its getting close to time for me to start thinking about attempts. Its also time for me to make sure everything is 100% dialed in!

-- Edited by Mike Tuchscherer at 22:38, 2008-05-02

Mike Tuchscherer · Guru

Week 3
Sunday SBD
11 Squat- 75-85%, 12-16 NL
565x3 @8
595x2 @7.5
637x3 @9
637x2 @9
565x3 @8.5 (36m)

Bench +180pp +180cc- 75-85%, 12-16 NL
235x3 @8
250x2 @8
265x3 @9
265x2 @9
235x3 @8 (28m)

Total Training Time: 101 min

This was a pretty good workout. I hit some smaller PRs on squat and bench today and the numbers for those two lifts were just fine. We opted out of SLDL today. Im traveling later this week, so our schedule is compressed, which means well be lifting tomorrow morning (12 hours after this session). With the numbers we need to hit tomorrow, we thought it would be better to just save some strength for that session and make up the volume then. Yeah make sure you tune in tomorrow. If all goes well, Ill bench 630-ish for a double and Ill Deadlift 800 for a double. Ill make sure to post some video, too.

Grant Gavran · Senior Member

**** hope that deadlift goes well for you. Question, how to the 11inch/12inch squats compare to just a regular raw squat numbers wise.

Mike Tuchscherer · Guru

they're not a lot different.

Mike Tuchscherer · Guru

Monday BDB
Shirt Bench (Marie, 5 wears)- 80-90%, 8-10 NL
575x2 @7
615x1 @8
645x2 @9 Terrible setup!
645x1 @9
575x2 @8.5 (44m)

Deadlift w/belt- 80-90%, 8-10 NL
705x2 @8
755x1 @8.5
800x0 @10
800x0 @10 Just not strong today?
705x1 @10 ugly (42m)

Standing Military- 3-4x5
195x5 @8
215x5 @8
227x5 @8.5
232x5 @9 (16m)

Total Training Time: 167min (sure is nice not having a life outside the gym)

I dont know how to give today any overall rating, so Ill just get to it.
First of all, theres the entering circumstances. I got about 4 hours of sleep last night. We lifted in the morning, literally 12 hours after our Sunday workout. My bodyweight is right where it should be. Keep in mind that last week was high stress and theres a good chance some of that remains.
Shirt work went really good. I hit 645x2 and on the video they look even better than they felt. My setup was aweful, though. My shoulderblades werent pinned and I was much flatter than usual. Still handled it well, though. This was a 9 pound PR!
Deadlifting was a fiasco. I couldnt get 800 more than a couple inches off the floor, much less hit it for an easy double. I blame a lot of it on those entering circumstances I talked about. My Deadlift has been a bit hit-or-miss this cycle, so I need to figure out whats going on here. Suggestions are welcome. I think squatting 12 hours ago made a big difference. That happened at Riccardos a month or two ago.
Standing Military went great, too. Even though I wasnt mentally there after failing on DL, I hit another 9 pound PR!
So, yeah it is what it is. Im going to get some rest and come back at it on Wednesday (my birthday) and try to hit a big squat. Ill also see how this programming has been for raw bench.

Videos:
My 645x2 @9 (terrible setup): http://www.youtube.com/watch?v=s5dpSSsqnvY
Bob's 485x2 @9: http://www.youtube.com/watch?v=pPYxm4b9vmE

-- Edited by Mike Tuchscherer at 15:01, 2008-05-05

Mike Tuchscherer · Guru

Tuesday Extra & Conditioning
Single Arm External Rotation- 35x10x3
Weighted Situps- 10x10x2
Sprints- 3x400m (3min goes) Not bad
Stretching

I think Im going to make extra work less optional. I do these sessions sporadically and my conditioning never gets better (big surprise there). My rotations have gotten better through some miracle. I will leave the workouts highly adaptable until I settle into a good way to plan them. I just need to make sure Im being consistent.

Mike Tuchscherer · Guru

Wednesday SBS
Suit Squat (bonita) + wraps- 80-90%, 8-10 NL
765x2 @7.5
817x1 @8.5
865x1 miss 2 @10 WTF? Comments below.
865x1 @9.5 (61m)

Pause Bench- 80-90%, 8-10 NL
415x2 @8
445x1 @7.5
465x2 @9
465x1 @8
415x2 @8
445x2 @7.5

SSB Wide Squat- 4x5
405x5 @8
445x5 @8.5
465x5 @9
425x5 @9 (27m) Spent.

Total Training Time: 185 (totally ridiculous. I need to do something about this)

This workout wasnt so sweet.
Squatting was the crappy part, but when thats the whole point of the session, it puts a damper on things. There is no reason 865 should have been a miss. I saw a video of it and the first one looked effortless. The second one flew out of the hole and stopped about ½ way up and I just came back down with it. That is so unlike me. Im usually able to grind through big squats, but its like my quads werent firing. I dont know if its conditioning yesterday or a lack of sleep or the suit is stretched out (which it is) or something else. Either way, its clear that I need to get my **** together. And now I have a sweet bruise all down my upper back. I guess letting nearly half a ton roll off you tends to do that.
Benching was actually very good. It probably would have been even better, but I was totally smoked from squatting. This was a 12 pound PR, which is fantastic, especially for bench work.
By the time I got to SSB Squats, I was just ready to get it over with. I still managed a 27 pound PR here, which is nothing to complain about (obviously).
This workout would have been freakin great if I could have finished my squats. I guess I shouldnt be too upset about such a freak incident, but it still sucks.

Brady Stewart · Senior Member

Don't sweat it Mike.

I am just curious as to how often do you lift with wraps and the suit? And when was the last time you did?

Throwing in that additional variable could have thrown you off as well if you hadn't been in full gear (suit and wraps) for a while. Sometimes the wraps throw me forward. For me I think its probably more of a proprioception issue trying to get accustomed to the wraps and the feel of a heavy squat all together takes a lot of musclar coordination...especially in the knee joint. May not be what you went through, but like you said, it clearly wasn't a strength issue.

By the way...here are the winning results from the EPF Championships...
http://www.powerliftingwatch.com/node/8071

-- Edited by Brady Stewart at 18:13, 2008-05-10

Mike Tuchscherer · Guru

Friday BDB
Did this one at the base gym at Lackland AFB, Texas. The gym sucked, so I made due.
Bench (pinky on ring) +90mm- 75-85%, 12-16 NL
375x3 @8
395x2 @8
420x3 @9
420x2 @9
375x3 @7
395x3 @8.5

3ct ISO MIO Deadlift off 45lb plate- 75-85%, 12-16 NL
495x2 @7
545x2 @8.5
545x1 @8
545x3 @9 grip issues, no chalk, no knurling
495x3 @9

J.M. Press- 75-85%, 12-16 NL
275x4 @8
295x5 @9
315x3 @8
335x3 @9

In all honesty, this was a bit of a filler workout. I was on the road and had almost no equipment that I normally use. The benching with bands was comparable with chains and actually went rather well. The deadlifts went alright considering that I hadnt done these in forever and I had no chalk. I think Ill be bringing these back next block. J.M. Press was a blast from the past. I actually did pretty good with them and I might bring them back during a preparatory phase of training. All in all, this was a good session and I accomplished what I wanted to.

Week 4
Monday BDB
Since the schedule this week is thrown off again, we flipped the days to do Tuesdays workout today and Sundays workout tomorrow.
Shirt Bench (Marie)- 70-80%, 18-23 NL
505x3 @7.5
545x3 @8
572x2x2 @8
572x2 @9
505x3 @7.5
505x3 @7 (38m)

Deadlift w/belt- 70-80%, 18-23 NL
635x3 @7.5
675x3 @8.5
705x2x2 @8.5
705x2 @8 got my head right
665x3 @8.5
625x3 @8 (53m)

Standing Military- 4-5x6
195x6 @8
205x6 @8
225x6 @9
205x6 @8.5 (18m)

Total Training Time: 163min

This was a pretty good session. The overall volume of work was very good, especially considering the outside circumstances. I flew out of San Antonio on Sunday night, slept on a cot in the Dallas airport, got about 5 hours of interrupted sleep, and drove 3 hours back to my place. I was home for about 45 minutes when I went to the gym. Short version Im exhausted.
The shirt work wasnt terrible. Ive had better, but it wasnt bad. I wasnt getting tight enough and I was misgrooving a lot of weights. Im blaming fatigue.
Deadlifts went better, especially after I started getting my head right to pull.
Standing military was good a 4 pound PR.
Im tired. Time to hurry up and get to bed so I can get up early tomorrow to do it all again.

Grant Gavran · Senior Member

dang dude glad to see you are still alive. didnt know where you were for a while, glad to see trainings going better