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Post Info TOPIC: Big Mike's Training Log
Mike Tuchscherer


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RE: Big Mike's Training Log
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Wednesday -- DBS
Deadlift w/belt- 80-90%, 8-10 NL
675x2 @8
725x1 @8
762x2 @9
762x1 @10
675x2 @8 (35m)

Bench +180pp +90c- 70-80%, 14-18 NL
255x3 @8
275x3 @8
290x2 @8
290x2 @8.5
290x2 @8
290x2 @8 (21m)

SSB Wide Squat- x5, 20-24 NL
405x5 @8
435x5 @8
465x5 @9
435x5 @8.5 (22m)

Total Training Time: 116min

This was a good workout. The deads were right on and this was a small PR. Things look to be on track. Benching went well, too. Not much else to say about it. I changed the SSB box squats to regular wide squats because the box is still messing with my SI joint. Oh well. This exercise works just fine.



Thursday GPP
Band Pull aparts
Scap pushups
External rotation stretching
Side external rotations- 10x10x2
Infraspinatus activation
Barbell Rollouts- 10, 8
Conditioning Circuit- 75#, 10%, 105-130bpm worked 5 sets
Stretching
Foam Roll, etc

The AREG for conditioning work didnt work so well in the recovery HR zone. My recovery times were very erratic. I think the HR was just too low or maybe my HR monitor sucks. I hope its not the latter one because it was expensive.

Friday BDB
Shirt Bench (#5)- 80-90%, 8-10 NL
585x2 @8.5
625x1 @8
657x2 @9
657x1 @9 legal (31m) cut it there to keep the shirt fresh)

Deadlift +90c- 70-80%, 14-18 NL
535x3 @7.5
575x3 @8
605x2x4 @8 (33m)

Incline (pinky on ring)- x5, 20-24 NL
305x5 @8
325x5 @8
345x5 @9
315x5 @8 (23m)

Total training Time: 129min

I learned a lot about my shirt today, which is right on time. I think this is the shirt Ill be using for 2nd and 3rd attempts at Worlds.
I felt a little tired today. I had some trouble getting going, but after I got started, I moved weights pretty good. Deadlifts went pretty good as well. The 605 was pretty solid. I am getting tired as Im coming into the end of the week.



Saturday SBD
Squat +90c- 70-80%, 14-18 NL
485x3 @8
525x3 @8
555x2x4 @8.5 (37m)

Ply Press- 70-80%, 14-18 NL
365x3 @7
385x3 @8
410x2x4 @7 (26m)

RDL- x7, 24-30 NL
425x7 @7
475x7 @8
495x7 @9 form degraded
445x7 @8.5 (20m)

Total Training Time: 112min

I was really concentrating on pushing my knees out and sitting back into my squats today. People said my technique was better, but I cant be sure because I didnt have my camera. My mistake. Ill see for sure next week. Either way, I need to get that tightened up so my raw squats are more efficient.
The Ply Pressing was really to light to do much of anything. I should have cut down on the rest periods
RDLs went pretty good. Nice to get back to them. Always a gut check.

Week 4
Monday SBB
Suit Squat (#6) +wraps- 75-85%, 12-16 NL
765x3 @8
805x2 @8
855x3 @9.5
855x2 @9.5
765x2 @8 (52m)

Raw Bench -75-85%, 12-16 NL
405x3 @8
435x2 @8
460x3 @9
460x2 @10 touched and paused
405x2 @8 (23m)

Skipped 3 Board work to help a kid Deadlift

Total Training Time: 120min

This workout wasnt bad at all for only one day of rest. The squats were pretty good just a breath away from a PR (after such a massive PR last week thats pretty awesome). The raw benching went well. Im trying to break some bad habits I have developed on the raw bench, so Im sure itll be slow going for now.
Then I skipped the 3Board stuff because I decided to help a kid learn to Deadlift. Then I ran out of time. Not worried about it. I could use the extra rest anyway.

Tuesday DBS
Deadlift w/belt- 75-85%, 12-16 NL
635x3 @8
685x2 @8
720x3 @9
720x2 @9
655x2 @8 (37m)

Bench +180pp +90c- 75-85%, 12-16 NL
275x3 @8
295x2 @8
315x3 @9
315x2 @9
275x2 @7.5 (36m)

SSB Wide Squat- x4, 14-18 NL
425x4 @8
455x4 @8.5
485x4 @9
445x4 @8.5 (23m)

Total Training Time: 142min

Strength was pretty good today. So was focus. I just went slow. Im really feeling the need for the deload coming up in a couple weeks. In the meantime, Im going to push the recovery stuff to keep healthy and keep on top of my workouts.
Deadlift was good today. This was a small PR. Benching went pretty good also. The Wide Squats were feeling pretty strong. Overall, good work. I just need to get recovered.

And I had good videos of all of these lifts today, but I can't get my camera to work or something.  Try again later....

-- Edited by Mike Tuchscherer at 15:23, 2008-10-15

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Mike Tuchscherer


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Wednesday GPP
Only had time for some stretching / foam roll stuff.

Thursday BDB
First of all, my rack got here last night. Finally! I got it put together and heres what the place looks like:

I didnt get to train until very late tonight. Heres how it went.
Shirt Bench (#3)- 75-85%, 12-16 NL
555x3 @8
585x2 @9
620x3 @9
585x1 @7.5 legal opener
555x3 @8 (42m)

Deadlift +90c- 75-85%, 12-16 NL
575x3 @8
615x2 @8.5
650x3 @9
650x2 @9
575x2 @8 (34m)

Incline (pinky on ring)- x6, 20-24 NL
275x6 @8
295x6 @9
245x6 @8
265x6 @8.5

Total Training Time: 170min (hey! I had to play with everything as I went!)

Overall, the workout was pretty good. I hit a PR bench, and got comfortable with my bench opener. Ive got my gear dialed and set Now its just a matter of time.
Deadlift went pretty well, too. It was a little cramped, but thats something Ill get used to. I cant wait until my DL helper arrives. Should be a couple of weeks at the most.
Incline wasnt nearly as heavy as in weeks past, but Im pretty sure my bench is a lot steeper than Im used to. Not a big deal. Just something to note and move on. In fact, I think this steeper bench will do me some good.





Friday SBD
Squat +90c- 75-85%, 12-16 NL
525x3 @8
565c2 @8.5
590x3 @9
590x2 @9.5
525x2 @8 (42m)

Ply Press- 75-85%, 12-16 NL
385x3 @7.5
415x2 @8
440x3 @9
440x2 @9
405x2 @8 (31m)

RDL- x6, 20-24 NL
455x6 @8
485x6 @8
515x6 @9 (22m)

Total Training Time: 147min

I was smoked before this even started. Im glad it went as well as it did. Squats were better than last week, but my back sure wasnt happy about it. Gritted my teeth and made it through.
Ply Press went fine, but I was distracted by some bench issues. I got them sorted out by the time I was done, so it shouldnt be a problem anymore.
My hands were killing me on the RDLs, so I stopped a set early. Very painful, but I was using the Q bar for this set (aka the Shark Bar).
All in all, a good day.



-- Edited by Mike Tuchscherer at 23:30, 2008-10-17

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Eric Talmant


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My favorite piece is the white Swiss ball.

I can't wait to hear Ayana telling you to "come in" because it is only a matter of time now that you are training at home...

:)

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Andrew Hollenbeck


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Thats a sick mono-power-rack man. I wish I had one of those for benching! Does it help the liftoffs a lot on bench?

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Mike Tuchscherer


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Eric, you only say that because you're living that life as we speak! And you wanna rip on me for my swiss ball? Think it over and decide if you wanna get into this discussion with me....
Joking, of course!  But you do raise a good point about the swiss ball.  I think I'll paint it camoflauge this weekend.

Andrew, the lift off thing is awesome. I plan on using it mostly for shirt work and possibly for other types of benching depending on what it is. The thing is, since I'm psychotic, I want to maintain my ability to lift off to myself if necessary, so I'll keep that in the majority of my presses. But it's been very nice so far!

-- Edited by Mike Tuchscherer at 00:08, 2008-10-21

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Mike Tuchscherer


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Week 5
Monday SBB
Suit Squat (#6) +wraps- 75-85%, 12-16 NL
765x3 @7
805x2 @8
855x3 @9
855x2 @8
765x2 @8 (60m)

Bench- 75-85%, 12-16 NL
405x3 @8
435x2 @8
460x3 @9
460x2 @9.5
435x2 @8.5 (18m)

3Board (thumb from smooth) +180pp- x4, 14-18 NL
315x4 @8
335x4 @8.5
350x4 @9
335x4 @8.5 (21m)

Total Training Time: 182 min (no excuse?)

Better than last week! I PRed again in the squat today where I didnt last week. Things are looking very solid in the squat.
I benched well today also. I did the same weights as last week, but they were easier this week.
I didnt know how the 3Board work would go because I have a new band setup here at home. But it went well and I PRed despite the bands.




Tuesday DBS
Deadlift w/belt- 75-855, 12-16 NL
635x3 @8
685x2 @8
720x3 @9
720x2 @9
655x2 @7 (34m)

Bench +180pp +90c- 75-85%, 12-16 NL
275x3 @8
295x2 @8.5
315x3 @9
315x2 @9
275x2 @8 (26m)

SSB Wide Squat- x4, 14-18 NL
425x4 @8
455x4 @9
485x4 @8.5
455x4 @8.5 (22m)

Total Training Time: 125min

Everything went so well today, Im not sure what to comment on. These are the exact same protocols as last week and they were better/easier than they were then. Im feeling tuned up and strong. If I can keep this going, Ill be a monster in Canada.




-- Edited by Mike Tuchscherer at 14:01, 2008-10-22

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Mike Tuchscherer


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Thursday BDB
Shirt Bench (#4)- 75-85%, 12-16 NL
555x3 @8 kinda sloppy
585x2 @9 legal
620x2 @9
620x2 @9
555x3 @8.5 (39m)

Deadlift +90c- 75-85%, 12-16 NL
575x3 @8
615x2 @8
650x3 @9
650x2 @8.5
605x2 @8 (26m)

Incline (pinky on ring)- x6, 20-24 NL
245x6 @7.5
275x6 @8.5
295x6 @8.5
300x6 @9 (17m)

Total Training Time: 123 min

This was a decent session. Bench wasnt so hot, but this shirt Im using is getting really loose. I was off the mark from last week, but the way everything else is going, Im 90% sure its just the shirt.
Deadlifts went well this week. I lifted heavier weights with less effort and on shorter rest periods than I did last week. Very good improvement.
Inclines were better than they have been. The incline Im using now is very steep, so thats the reason for the weight reduction. Itll be good for my shoulders.

Friday SBD
Squat +90c- 75-85%, 12-16 NL
525x3 @8
565x2 @8
590x3 @8.5
590x2 @9 legal
525x3 @8 (31m)

Ply Press- 75-85%, 12-16 NL
385x3 @7.5
415x2 @8
445x3 @9
445x2 @8
445x2 @8 (25m)

RDL- x6, 12-16 NL
455x6 @8
485x6 @8
515x6 @8
525x6 @9 (22m)

Total Training Time: 114min

This was another very good session. The squat technique is finally looking good. I just have to remember to push my knees out before I worry about descent speed. This will become second nature soon enough. Either way, the weights were good today and the technique was improved a lot.
Ply Press was very good. I didnt plan on going for a PR, but weights were just flying and I couldnt resist. Then, I wasnt getting tired very quickly, so I just hung out at 85% for the remainder of my volume. Very nice.
RDLs were even noteworthy. I hit a PR here when I wasnt planning on it. They felt strong and solid.

Weekly Analysis
This week has been fantastic training-wise. I have done practically the same thing as last week. I havent pushed for very many PRs and the volumes and intensities are very similar. What this has done for me is 1) validated what Im doing is working phenomenally well the same weights were significantly easier this week than they were last week. 2) It gave my body a rest without taking a break from training. I kept up my training volume and intensity, but the reduced effort was just enough to allow for more recovery. 3) It gave me a mental break from pushing increasingly heavier weight, which will be very important for next week (test week). Next week will consist of 95% work for all my contest movements. Im not sure what exactly Im going to work up to, but it should be heavy and Ill post videos!


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Jonathan Stewart


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Looking strong Mike, you poised for a big Worlds this year. When do you fly out? 


Mike Tuchscherer wrote:


Thursday BDB
Shirt Bench (#4)- 75-85%, 12-16 NL
555x3 @8 kinda sloppy
585x2 @9 legal
620x2 @9
620x2 @9
555x3 @8.5 (39m)

Deadlift +90c- 75-85%, 12-16 NL
575x3 @8
615x2 @8
650x3 @9
650x2 @8.5
605x2 @8 (26m)

Incline (pinky on ring)- x6, 20-24 NL
245x6 @7.5
275x6 @8.5
295x6 @8.5
300x6 @9 (17m)

Total Training Time: 123 min

This was a decent session. Bench wasnt so hot, but this shirt Im using is getting really loose. I was off the mark from last week, but the way everything else is going, Im 90% sure its just the shirt.
Deadlifts went well this week. I lifted heavier weights with less effort and on shorter rest periods than I did last week. Very good improvement.
Inclines were better than they have been. The incline Im using now is very steep, so thats the reason for the weight reduction. Itll be good for my shoulders.

Friday SBD
Squat +90c- 75-85%, 12-16 NL
525x3 @8
565x2 @8
590x3 @8.5
590x2 @9 legal
525x3 @8 (31m)

Ply Press- 75-85%, 12-16 NL
385x3 @7.5
415x2 @8
445x3 @9
445x2 @8
445x2 @8 (25m)

RDL- x6, 12-16 NL
455x6 @8
485x6 @8
515x6 @8
525x6 @9 (22m)

Total Training Time: 114min

This was another very good session. The squat technique is finally looking good. I just have to remember to push my knees out before I worry about descent speed. This will become second nature soon enough. Either way, the weights were good today and the technique was improved a lot.
Ply Press was very good. I didnt plan on going for a PR, but weights were just flying and I couldnt resist. Then, I wasnt getting tired very quickly, so I just hung out at 85% for the remainder of my volume. Very nice.
RDLs were even noteworthy. I hit a PR here when I wasnt planning on it. They felt strong and solid.

Weekly Analysis
This week has been fantastic training-wise. I have done practically the same thing as last week. I havent pushed for very many PRs and the volumes and intensities are very similar. What this has done for me is 1) validated what Im doing is working phenomenally well the same weights were significantly easier this week than they were last week. 2) It gave my body a rest without taking a break from training. I kept up my training volume and intensity, but the reduced effort was just enough to allow for more recovery. 3) It gave me a mental break from pushing increasingly heavier weight, which will be very important for next week (test week). Next week will consist of 95% work for all my contest movements. Im not sure what exactly Im going to work up to, but it should be heavy and Ill post videos!






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Mike Tuchscherer


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I fly out the Thursday before the meet. I'll be there on Friday, Lift on Saturday, fly back on Sunday.

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Anonymous

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Good Luck Mike. Texas is pulling for you.

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Jonathan Stewart


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Anonymous wrote:

Good Luck Mike. Texas is pulling for you.



I'll echo that, take the 125's by storm. Have fun in Newfoundland.



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Mike Tuchscherer


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Thanks guys! Wait until you see the video of this week (test week). It's pretty intense and IMO a good precursor for my Worlds performance. I'll update all this tomorrow afternoon/evening.

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Brady Stewart


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Mike, I wish you the best of luck and will be rooting for you. Kick some ass!!! I can't wait to hear your results!

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Tom Chantler


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Good luck Mike. I hope you do well and it's close between you and Dean, but he's my mate so I want him to win! :)

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tko


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Tom Chantler wrote:

Good luck Mike. I hope you do well and it's close between you and Dean, but he's my mate so I want him to win! :)



lol thats a good joke!
mike`s in a different league he will out lift dean by 50 kgs+ imo
dean should go into the 125+ class!

 






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