Reactive Training Systems

jeff · Newbie

Big Mike's Training Log

Mike Tuchscherer · Guru

I'm getting back to gear training this week. I'm looking forward to the AC again this year!

Nick Morneau · Senior Member

Hey mike I am reading your log and was wondering what some of the abbreviations meant.
I see 90pp and 180pp alot
180cc
90c
iso mio

I am sure I am missing some as well.

I am sure some of them mean chain weight and the other prob band weight.

But the iso mio I am at a loss. My best guess is an isometric hold at a certain part of the movement.

thanks

Mike Tuchscherer · Guru

You're right on all counts. The number is the weight at the top. "C" is chain. "m" is mini band. "p" is light band. "cc" is 2 sets of chain. "pp" or "mm" means the band is doubled up.

Yeah, ISO MIO means to do an isometric hold at a certain point in the lift -- usually your weakest joint angle.

To everyone else...
I am behind in my log because my computer was infected. It's getting cleaned now and I should be back up on Sunday or Monday. Sorry for the delay and being so far behind.

fulldaddy · Member

Hey Mike - are you staying warm up there? My warm up times & sets have increased a bit. Have a great week.

Mike Tuchscherer · Guru

Yeah, I keep it about 60 in my garage. That has been pretty comfortable for me. I did get stuck in the field on Sunday, so that was no fun.

The good news is my computer seems to be fixed, so I'll update my training log very soon.

Mike Tuchscherer · Guru

Friday BDB
Reverse Band Bench +90c- 70x3, 75x3, 80x2x2, 85x1x3, 80x2x2
435x3 @7.5
465x3 @7.5
495x2x2 @8
525x1x3 @8
495x2x2 @8 (39m)

Sumo DL- 70x3, 75x3, 80x2x6
545x3 @7
585x3 @7.5
625x2x6 @8 (40m)

BTN Press- x8, 31-36 NL
135x8 @8
145x8 @8
160x8 @9
165x8 @9 (17m)

Total Training Time: 114min

The pace was really good today considering the volume.
Reverse band benches went well today. No complaints.
Sumo DLs went well again this week. Im actually feeling really strong on these. I dont know about 800+ strong, but its definitely good. I might have to keep them in the rotation a little more or something. Well see. The downside is that theyre wearing on my hips and my left knee a little. No big deal just a note.
BTN press really makes my shoulders feel good. I dont know why, but it does.
Overall, it was a good workout today.

Saturday SBD
Reverse Band Squat +180cc- 70x3, 75x3, 80x2x6
515x3 @8
555x3 @7.5
595x2x6 @8 (34m)

Bench (thumb from smooth)- 70x3 75x3 80x2x6
335x3 @7.5
365x3 @7.5
385x2x6 @7.5 (27m)

Seated Zercher GMs- x8, 31-36 NL
205x8 @7.5
225x8 @8
235x8 @9 (27m)

Total Training Time: 113min

The workout today was surprisingly quick given the volumes. Good stuff.
I did good stuff squatting today. I just need to make sure I dont get lazy with my form.
Bench and Zercher work were good. Not much else to say.
Overall lots of volume and my body is feeling it a little.

Week 1 Transmutation Block
Monday SBB
Squat w/belt- 80x2, 85x1, 90x2, 90x1, 85x1x2
615x2 @8
645x1 @8.5
670x2 @9
670x1 @9.5
645x1x2 @9 (40m)

Competition Raw Bench- 80x2, 85x1, 90x2, 90x1, 85x1x2
405x2 @8
435x1 @8
460x2 @10
445x1 @8.5
415x1 @8 (27m)

Pin 13.5 Lockouts +90c- x4, 14-18 NL
365x4 @8.5
385x4 @9
365x4x2 @8 (19m)

Total Training Time: 120min

Squats were pretty good today. I havent raw squatted with a belt in quite some time, so it was a bit different. Im sure Ill get used to it in the next week or two. The numbers were good, but not stellar. I wore the Safes shoes and technique was on-point. I was a little under-recovered today, so I guess thats not a bad deal be under-recovered and still squat pretty good.
Benching wasnt so good. Ive had to break my bad habit in preparation for Raw Unity and it took this week to adjust a little. Next week will be better for sure.
The lockout work was fine. Not really note-worthy.

Mike Tuchscherer · Guru

Wednesday -- BDB
Deadlift

655x2x1@8
695x1x1@8
735x2x1@9
735x1x1@10
695x1x2@9

Bench +360pppp
235x1x1@10
185x2x1@9
205x1x1@9
205x1x1@10

SSB Wide 12" Squat
435x4x1@8
465x4x1@8
495x4x1@9

Total Training Time: 121 min

Overall this was a good session. The deadlifts went pretty good considering its been a while since Ive pulled from the floor and I went 90% the first week back.
The bench movement sucked. I think a combination of better technique (i.e. not cheating) and the band setup made this especially difficult. But one way or another, I have GOT to stop missing weights. No more choice about it.
The SSB work was good today. Im finally moving a little weight with this movement and I feel like it should help my hip extension some.

Thursday BDB
Shirt Bench (3)
80x2 85x1 90x2 90x1 85x1x2
585x2x1@8
620x1x1@8
655x1x1@10
655x1x1@10
605x1x1@10

Deadlift +quad mini
80x2 85x1 90x2 90x1 80x2
565x2x1@8
605x2x1@9
605x1x1@9
545x2x2@8

Incline (thumb from smooth)
x5, 20-24 NL
255x5x1@8
275x5x1@8
295x5x1@9
275x5x1@9

Total Training Time: 153 min

This was the first week back in a bench shirt and it went okay. I obviously wanted much more than this, but I did what I could. I did touch a few benches.
The Deadlift movement was kind of cool. I was much stronger on it than I expected to be. I have no idea how heavy it is at the top right now, but I may try to figure that out in the next couple of sessions. I opted for this instead of reverse bands because I feel the reverse bands negatively impacted my raw bench and squat. Im hoping to avoid that same thing for the deadlift.
Incline was actually pretty good considering the steepness of the bench.

Friday GPP
Conditioning Circuit of various exercises. Kept HR between 151 and 169 (Lo Aerobic) for probably 15 minutes. Enjoyable conditioning work.
Followed with lots of stretching

Saturday SBD
Suit Squat (6)
80x2 85x1 90x2 90x1 80x2
785x2x1@8
835x1x1@8
885x2x1@9
885x1x1@9

Ply Press
80x2 85x1 90x2 90x1 80x2
425x2x1@8
445x1x1@8
475x2x1@9
475x1x1@9
425x2x1@8

Total Training Time: 102 min

This workout was quite rushed. I had to do it in the morning before heading out to the missile field. Again, first week back in gear and I went 90%. This time it wasnt too bad, though. The squats went pretty good. They were a bit high, but not bad for week 1. Ill continue to focus on that and improve it.
I had just enough time for Ply Press and it went very well. My bench is feeling better than it has in days passed, so hopefully Im turning a corner here. Ill need a big raw bench for this meet.
I skipped SLDL because Id rather skip them than go to jail for not being at work on time. Then I got stuck in the field for an extra day, so it looks like SLDL just wont happen this week. Not a bad thing I could use the additional recovery.

briangodsen · Senior Member

Mike, what's the idea behind doing reverse band squats and then adding chains? Also, I didn't know it was even possible to quad light bands and do any type of movement. Awesome. Plus, I'm not sure which is funnier, "I had to do it in the morning before heading out to the missile field." or "because Id rather skip them than go to jail". You are a real American.

Strack · Newbie

Hey Mike, other than your book what other books would you recommend that deal with the type of cycling you're doing now (transmutation, accumulation, etc)?

Strack · Newbie

PS I already own your book..i didnt mean for it to sound so rough haha.

Mike Tuchscherer · Guru

Reverse bands make the movement harder at the top and so do chains. They compliment each other. The reason I went with chain instead of more reverse band was that I think too much reverse band makes you weak in the bottom. You've got to be careful how much you do. You know what might be interesting to try... loaded bands + reverse bands. That might produce an interesting effect....

Oh, those were quad mini bands. On the jump stretch platform, they measured to about 220 pounds. I assume it's similar here, but I'll have to see.

And what can I say? That's the Air Force for ya...

Other reading...
I have extensively gone over the Q&A at www.elitefts.com and I find James Smith (The Thinker) and Landon Evans to be extremely knowledgable guys. I picked up bits and pieces of block periodization there and I leaned quite a bit more from James' DVD on the topic as well as Dr Issurin's DVD. I'd like to get Dr Issurin's book at some point as well.

Mike Tuchscherer · Guru

Week 2
Tuesday SBB
Squat w/belt
80x2 85x1 90x2 90x1 85x2 80x2
615 x 2 x 1 @ 8
645 x 1 x 1 @ 8
675 x 2 x 1 @ 9
675 x 1 x 1 @ 10
645 x 2 x 1 @ 9
615 x 2 x 1 @ 9

Competition Raw Bench
80x2 85x1 90x2 90x1 85x2 80x2
405 x 2 x 1 @ 8
425 x 1 x 1 @ 8
455 x 2 x 1 @ 9
455 x 1 x 1 @ 9
435 x 2 x 1 @ 9
405 x 2 x 1 @ 9

Pin 13.5 Lockouts
x4, 18-23 NL
345 x 4 x 1 @ 8
365 x 4 x 1 @ 9
390 x 4 x 1 @ 9
390 x 4 x 1 @ 9
365 x 4 x 1 @ 8

Total Training Time: 145 min

This was a good workout. Squats went up a good bit today. The top set of squats looks worse than it was on video (someday Ill start putting up video again). The weight shifted forward, which is what caused it.
Bench was redeemed today. I had a crappy week last week, but things went much better this week. Felt pretty good.

Wednesday DBS
Deadlift
80x2 85x1 90x2 90x1 85x2 80x2
655 x 2 x 1 @ 8
695 x 1 x 1 @ 8
737 x 2 x 1 @ 9
737 x 1 x 1 @ 10
695 x 2 x 1 @ 10
655 x 2 x 1 @ 9

Bench +180cc
80x2 85x1 90x2 90x1 85x2 80x2
355 x 2 x 1 @ 9
365 x 2 x 1 @ 9
365 x 1 x 1 @ 8
355 x 1 x 1 @ 9
335 x 2 x 2 @ 8

SSB wide 12" Squat
x4, 18-23 NL
435 x 4 x 1 @ 8
465 x 4 x 1 @ 9
500 x 4 x 1 @ 9
465 x 4 x 1 @ 9

Total Training Time: 165min

Deadlifts went pretty good today. I hit a PR and followed it with a very difficult back-end of the programming. Im proud of how I did because this was probably the toughest deadlifting Ive done in quite some time.
The bench work was okay. It was a little scattered (I hadnt done this in almost a year), but I managed to train it well without screwing up the programming. It should improve weekly now.
The SSB work was very difficult today. Pair that with talking too much, and it took way too long. 500x4 was tough.

Thursday GPP
Worked Hi-Aerobic range today, but had a little trouble getting there, so things were off. I did 4 sets (probably too many). Im going to try to come up with an efficient way for me to log these, but for now, I tried to stay in the 169-183 bpm range, but ended up working in the 150-170 range most of the time.

Mike Tuchscherer · Guru

Friday BDB
Shirt Bench (4)
80x2 85x1 90x2 90x1 85x2 80x2
545 x 2 x 1 @ 8
585 x 1 x 1 @ 7.5
625 x 2 x 1 @ 9
655 x 2 x 1 @ 9
655 x 1 x 1 @ 9
625 x 1 x 1 @ 8

Deadlift +220m
80x2 85x1 90x2 90x1 85x2 80x2
545 x 2 x 1 @ 8
575 x 1 x 1 @ 7.5
610 x 2 x 1 @ 8.5
625 x 2 x 1 @ 9
605 x 2 x 1 @ 8
605 x 2 x 1 @ 9

Incline (thumb from smooth)
x5, 25-30NL
255 x 5 x 1 @ 7.5
275 x 5 x 1 @ 8
300 x 5 x 1 @ 9
300 x 5 x 1 @ 9.5
275 x 5 x 1 @ 8

Total Training Time: 156min

Benching was much better than last week. Im pretty sure the 655x1 touched, which is very good for me at this stage of the game.
The Deadlift movement today was very good. Not only did I hit a huge PR, I was able to sustain the strength. A lot of this was due to longer rest periods, but I still feel that it will manifest itself into better strength gains in the near future.

Saturday SBD
Suit Squat (7)
80x2 85x1 90x2 90x1 85x2 80x2
785 x 2 x 1 @ 8
835 x 1 x 1 @ 8
887 x 2 x 1 @ 9
887 x 1 x 1 @ 9
835 x 2 x 1 @ 8.5
785 x 2 x 1 @ 8

Ply Press
80x2 85x1 90x2 90x1 85x2 80x2
425 x 2 x 1 @ 8
455 x 1 x 1 @ 8
477 x 2 x 1 @ 9
477 x 1 x 1 @ 8.5
455 x 2 x 1 @ 8.5
425 x 2 x 1 @ 8

SLDL off 45# plate
x5, 25-30NL
425 x 5 x 1 @ 7
475 x 5 x 1 @ 8.5
495 x 5 x 1 @ 9
495 x 5 x 1 @ 9
475 x 5 x 1 @ 9

Total Training Time: 166min

The workouts for the last two days have been very long and difficult. Im getting noticeably tired. I think next week is another high stress week.
Squats went decent today. My camera crapped out, so it was harder to tell where my depth was. I think Im still high. I noticed my legs are still tender they havent gotten used to the suit work yet. That will help depth as well after they get callused-up.
SLDL was very tough because I was strict and actually doing SLDL instead of some cheater version.

Date: Dec 28, 2008

Mike Tuchscherer wrote:

Reverse bands make the movement harder at the top and so do chains. They compliment each other. The reason I went with chain instead of more reverse band was that I think too much reverse band makes you weak in the bottom. You've got to be careful how much you do. You know what might be interesting to try... loaded bands + reverse bands. That might produce an interesting effect....

Oh, those were quad mini bands. On the jump stretch platform, they measured to about 220 pounds. I assume it's similar here, but I'll have to see.

And what can I say? That's the Air Force for ya...

Other reading...
I have extensively gone over the Q&A at www.elitefts.com and I find James Smith (The Thinker) and Landon Evans to be extremely knowledgable guys. I picked up bits and pieces of block periodization there and I leaned quite a bit more from James' DVD on the topic as well as Dr Issurin's DVD. I'd like to get Dr Issurin's book at some point as well.

I read a post by Louie once and he said that they use the reverse and regular band method you have mentioned. With some success if I remember right. His reasoning was that the reverse bands do not overspeed the eccentric, so the lifter can lift with a heavy progressive load without as much cns impact. He said it is also used a lot in athletes. He also said in the same seminar that for actual lifters they add a monster mini/light and sometimes average band to a reverse blue so that they get the same effect, but that it makes the concentric harder. The reason being was that using such a heavy reverse band can allow lifters to kind of fall into the bottom of the movement and use the momentum to load the bands and then use that tension to create force instead of muscular contraction creating the force. Adding that extra small band helps the lifter (sometimes mentally) avoid this by causing them to stay tight throughout the entire movement and reduces the chance of this happening. Also, it makes for two competing resistance curves, which can help the lifter to overcome two types of progressive resistance at once. Seems to have worked.