Reactive Training Systems

Eric Talmant · Senior Member

RE: Big Mike's Training Log

Date: Dec 28, 2008

Eric Talmant wrote:

Anonymous wrote:

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.

I for one disagree with this from top to bottom.

Respectfully,

Eric Talmant

Why? The logic makes sense.

Mike Tuchscherer · Guru

Tuesday -- SBB
Squat w/belt
75x3 80x2 85x3 85x2 75x3x2
565x3x1@7
605x2x1@8
645x3x1@9
645x2x1@9.5
565x3x2@8

Competition Raw Bench
75x3 80x2 85x3 85x2 75x3x2
385x3x1@8
405x2x1@8
432x3x1@9
432x2x1@9
385x3x2@8

Rack Lockout +90c
x5, 25-30 NL
335x5x1@8
355x5x1@8.5
380x5x1@9
365x5x1@9

Total Training Time: 130 min

Squats went well today. This was a pretty nice PR, too. Solid, hard work being put in.
Benching was good too. Im making progress slow and steady. Im pretty sure the pauses were good, too. I tried to take some video, but the camera crapped out AGAIN. I need a new battery.

Wednesday DBS
Deadlift
75x3 80x2 85x3 85x2 75x3x2
615x3x1@8
655x2x1@8
697x3x1@9.5
655x2x1@8
655x3x1@9

Bench +180cc
75x3 80x2 85x3 85x2 75x3x2
305x3x1@8
325x2x1@8
345x3x1@9
345x2x1@9
305x3x2@8

SSB Wide 12" Squat
x5, 25-30 NL
425x5x1@7.5
455x5x1@8
485x5x1@8.5
455x5x1@8

Total training time: 141min

Legs were just not recovered today. Constant High-Stress training + poor recovery and nutrition techniques = sub-standard performance. I started to find my rhythm at the end, then quickly fatigued.
The bench work was decent. Im just a little overworked right now.
The SSB work was pretty strong, but my motivation was falling. I hit a PR here and it was pretty solid.

Saturday Combined
Suit Squat (6)
75x3 80x2 85x3 85x2 75x3x2
745x3x1@7
795x2x1@8
840x3x1@9
840x2x1@9.5
745x3x2@7.5

Shirt Bench (5)
75x3 80x2 85x3 85x2 75x3x2
545x3x1@7.5
585x2x1@7.5
620x3x1@9
620x2x1@9
545x3x1@7.5
545x3x1@8.5

Deadlift +220m
75x3 80x2 85x3 85x2 75x3x2
525x3x1@7.5
565x2x1@8
595x3x1@9
595x2x1@8.5
525x3x2@7

Total Training Time: 205min

I missed my workout yesterday due to holiday events, so I planned on doing both workouts today (the important stuff in the morning the assistance stuff at night). After the first session of over 3 hours (which was pretty much a high-volume mock-meet) I decided to call it a day. I dont like skipping planned work, but sometimes you have to work smart, not just hard.
Depth is getting better with the suited squats. Next week I should be hitting some legal lifts in the suit. About time.
The 620x3 shirt bench went very well. I was happy with how easy it felt. Im getting my comfort back for shirted benching.
The deadlift went well, too. The top set was actually pretty smooth. The weight is very heavy in my hands, which, if all goes according to plan, will induce a strong nervous system effect and get my pull moving again.
This was the best workout of the week! Next week, I take a break from such high stress and concentrate on technique. The following week will be my skills eval, then itll be close to Raw Unity time.

Mike Tuchscherer · Guru

Tuesday -- SBB
Squat w/belt
75x3, 80x2, 85x3, 85x1x3
575x3x1@8
615x2x1@8
650x3x1@9
650x1x3@8

Competition Raw Bench
75x3, 80x2, 85x3, 85x1x3
385x3x1@7
415x2x1@8
435x3x1@9
435x1x1@7.5
435x1x1@8
435x2x1@9

Flat Back Floor Press +90c
x5, 20-24 NL
335x5x1@7.5
375x5x1@9
375x5x1@8
395x4x1@10

Total Training Time: 112min

Squats were pretty good! The top set was mostly good depth and I really stroked the reps. This was another above average PR. That makes an estimated 20 pound gain for my raw squat in the last month. Thats pretty damn awesome for an MSIC athlete.
Bench felt very stong. The top set felt very good. It was an average PR, but I think I had more in the tank. Plus, for right now, Ill take average for my bench seeing as it can be moody sometimes. I did lose focus on my last set and accidentally did a double instead of a single. Sue me.

Wednesday DBS
Deadlift w/belt
75x3, 80x2, 85x3, 85x1x3
615x3x1@8
665x2x1@8
702x3x1@9
702x1x1@8
702x1x2@9

Bench +90mm +180cc
75x3, 80x2, 85x3, 85x2, 75x3
245x3x1@7.5
265x2x1@8
285x3x1@9
285x2x1@8.5
255x3x1@8.5

Total training time: 80min

As far as deadlifting, it felt strong, but my lower back/SI joints didnt feel so great. Ill stretch tonight to better facilitate my recovery. This was a good PR today the best Ive had in a while for my pull. Im sure it had quite a bit to do with wearing a belt, but Im good with that.
This was the first time I did this bench work. It went better than I expected, too. Not much else to say bench is feeling really solid. Sporting form is improving weekly.
Once again, ran out of time for SSB work. I wish I wouldve been able to get to it, but the way this week is all packed together, it might be more of a blessing than I think. One way or another, though, I need to increase my training volumes.

Mike Tuchscherer · Guru

Thursday BDB
Shirt Bench (5)
75x3, 80x2, 85x3, 85x1x3
555 x 3 x 1 @ 7.5
595 x 2 x 1 @ 8
625 x 3 x 1 @ 9
625 x 1 x 3 @ 8.5

Deadlift +180cc
75x3, 80x2, 85x3, 85x2, 75x3
535 x 3 x 1 @ 7.5
585 x 2 x 1 @ 8
625 x 3 x 1 @ 9
625 x 2 x 1 @ 8.5
565 x 3 x 1 @ 9

Seated Military
x7, 24-30 NL
185 x 7 x 1 @ 7.5
205 x 7 x 1 @ 8
225 x 7 x 1 @ 8.5
235 x 7 x 1 @ 9

Total Training Time: 145min

The bench work was decent considering this was my 3rd training day in a row. I had to push things a bit, but it was still an above average PR.
The deadlifts with 180c is going to be awesome. The additional weight in my hands is going to be exactly what my DL needs. I really enjoyed this exercise.

Friday -- SBD
Suit Squat (5)
75x3 80x2 85x3 85x2 75x3
745 x 3 x 1 @ 8
795 x 2 x 1 @ 8
840 x 3 x 1 @ 9
840 x 2 x 1 @ 10

Ply Press
75x3, 80x2, 85x3, 85x2, 75x3
405 x 3 x 1 @ 8
445 x 2 x 1 @ 8
480 x 1 x 1 @ 9
480 x 1 x 1 @ 9

Total training Time: 108min

This was the 4th workout of the week. I am fatigued, sore and just not well recovered.
I was sapped on the squats. The weights moved, but there was zero pop. I didnt attempt a PR.
And when I hit Ply Press, the motivation hit bottom. I wasnt focused and couldnt get the top set right. I packed it up and went home 1) to allow for some recovery by Monday when I do my skills evaluation and 2) to keep myself from getting hurt.
Im not disappointed in this workout Ive trained for 4 days in a row, I have to expect something like this. Im just glad to have a recovery period now.

scan7 · Newbie

KTW wrote:

It seems that the problem people have with every training methodology is that they believe that is a specific set of concrete guidelines that must be followed in order for the program to work. I think what some of the posters in this debate fail to see is that Mike is not saying that Sheiko does not work or is not a great system, but that parts of it do not work for his style of lifting. What I gather from RTS is that it is more of a mindset than anything. It is systematic in a sense that there are criteria you use to modify your programming based on bodily reactions, but in no way is strict template. Although I am not training for powerlifting at the moment, I use the RTS mindset with my training for cycling. A lot of what I do is completely counterintuitive to how some sprinters train, but not being confined to dogmatic routines has allowed me develop a personal system that has enabled me to match the skill level of much more experienced riders in a short period of time. I discovered from talking to them that they fall into the same track most weightlifters do- they think only one principle can work and it can only be used in one way.

I have had some good success with sheiko programming. What I am doing is simply applying the RTS to a sheiko template. Typically one will hit a bit higher percentages/closer to failure using the RTS system. That means I have to cut back som on the volume. I am trying to work it all out. Once it all gets settled I believe I will get massive results as very much of the sheiko cycles work really well for me.

It is quite simple really, shoot for 6x3@8-9 if fatiuge suddenly sets in, stop early (drop some sets). If you are strong one week add weight, if you are weak your RPE will dictate you work a bit lower weights. Fits perfectly IMO

briangodsen · Senior Member

Mike, have you ever thought about a making a transition manual? Specifically, a sheiko to RTS or Westside to RTS manual? I don't think that lifters are incapable of making the transition themselves, but I think most people, including myself, have trouble letting go of what we think we know. That said, the RTS manual is awesome. Just a thought.

Mike Tuchscherer · Guru

I haven't thought of that exactly, but I'm working on a DVD (from the Seminar in St Louis) that I think will help tons with the "How do I do this" stuff.

I go over in step-by-step detail...
--How do I make my own template?
--How do I do GPP?
--How do I design my own long-term-plan?

That's only some of the stuff covered. I think it's about 3.5 hours long. It's got a little RTS vs. Westside stuff in it... It's got some "why do you deadlift so much" stuff in it... it's got a TON of readily applicable training info that I think will help a ton with understanding how exactly to implement the RTS concepts in a step-by-step process.

Mike Tuchscherer · Guru

Monday -- Skills Evaluation
Squat w/belt
85x1, 90x1, 95x1
655 x 1 x 1 @ 8
695 x 1 x 1 @ 8.5
730 x 1 x 1 @ 9.5

Competition Raw Bench
85x1 90x1 95x1
435 x 1 x 1 @ 7.5
465 x 1 x 1 @ 8.5
485 x 1 x 1 @ 9

Deadlift w/belt
85x1 90x1 95x1
705 x 1 x 1 @ 8
755 x 1 x 1 @ 9
800 x miss x 1 @ 10

Total Training Time: 126min

So the skills eval left a little to be desired. Here's the rundown.
I hit 730x1 on the squat, which is the biggest raw squat I've ever done.
My form was jacked up, so that wasn't so good, but it's nice to know I
can raw squat 730 even with jacked up technique. I think if I hit it
right, my estimations are probably right on (760-765). I still have
some more weeks to train, so those numbers could change.
Bench actually went very well. I hit an average PR, but for me to do
that at 95% is encouraging. And the 95% weight had some decent speed as
well, which leads me to believe I may have even more than this shows.
Deadlift went aweful. I can't believe I missed 800. That's totally
unreasonable. I think it could be that I got distracted by some other
stuff going on in the minutes leading up to it, so I wasn't ready
mentally and I also took way too long between sets (got cold). So all
is not lost, but I'm going to be getting creative with my DL training in
the next few. I need to really address some issues I'm having (namely
some work on morphological changes after this meet is over).
Time to get smarter....

Tuesday -- BSB
Bench +90mm +180cc
70x3 75x3 80x2 85x1x2 80x2
235 x 3 x 1 @ 8
255 x 3 x 1 @ 8
275 x 2 x 1 @ 8
285 x 1 x 2 @ 7.5
275 x 2 x 1 @ 8.5

SSB Oly Squat
x6, 20-24 NL
405 x 6 x 1 @ 7
445 x 6 x 1 @ 8.5
465 x 6 x 1 @ 9
445 x 6 x 1 @ 9

Flat Back Floor Press +90c
x6, 20-24 NL
315 x 6 x 1 @ 7.5
345 x 6 x 1 @ 8
365 x 6 x 1 @ 8.5

Total Training Time: 99min

Not bad. The benching went pretty good. I felt strong with it. I was
actually pretty well recovered today despite yesterday's mock-meet.
SSB work was fine. I hate 6 reps, but it was fine.
I was running out of time with the floor pressing, but I managed to get
my PR set in there. The rest was good.

Nick Morneau · Senior Member

Must say I love your log and wait for every entry.

Any chance of the videos coming back?

Mike Tuchscherer · Guru

Yes, hopefully soon.

I've been keeping a bit of a secret, but I suppose I owe you guys a small explaination about why the video disappeared. I've been spending all my time working on a project that will make accurate and mostly objective assessments of your state of recovery. It will also keep all the individual consideration that RTS has become known for (i.e. you'll be compared to YOU, not to someone else that isn't you). I have the formula developed and mostly tested. At this point I will be working on a website that will host it all.

My vision for the website is this:
First of all, it will have a forum on it much like this one.
It will also have a training log feature that is similar to what's on the CD, but several steps more user-friendly and advanced. This will allow you to log your training and have the website do the data assessment for you.

It will also have the recovery assessment tool on the website so subscribers can get their current readiness levels DAILY. This will be extremely valuable to see how your body is responding to your training. It can show you if you're really over-fatigued or just not motivated. It can really help you adapt your training to fit your personal, individualized needs.

Then, for they guys who work with me for custom training, their training will be on the website. Here's what that means: I will write their training so that it is as customized as ever. I'll put it on the website where they can get their workouts whenever they want them (instead of me emailing them out weekly). Additionally, they will have access to the recovery assessment tool, which will 1) give me MUCH more info on their body's state of recovery so I can make even better programs and 2) the workout will automatically be adjusted to address the current needs of the athlete (including current state of fatigue and current training goals). This is as personalized as programming can get without face-to-face interaction! I truely believe that people who decide to go this route will be blown away by the results!

And I already have a million and a half ideas on how things can expand from there, but these are the basics (yes, basics) of my newest project. I have no idea when it will be done, but as always, hopefully sooner rather than later.

I'm excited!!!

JordanLinteris · Senior Member

It is pretty freakin impressive how educated you are with powerlifting Mike. If people read your book and read your logs without knowing you they would probably assume you were 50 years old with years of training and a degree. Your new project sounds pretty cool! Dont forget some vids. We all wanna see those 730 squats man.

deanredzic · Veteran Member

Not that the training log is hard to fill out, but I imagine a pull down type of menu on a website (or Java applet that you can select exercises + variations (add chain, band, ISO MIO) etc)
This will automatically generate a log like on this forum, as well as the data (weekly totals, averages, estimated 1rms etc) that the xls spreadsheet does.

To be honest, its too easy to ruin the spreadsheet. A solid interactive website would also be easier to manage.

briangodsen · Senior Member

I can't wait.

Mike Tuchscherer · Guru

Wednesday GPP
Barbell Circuit. 151-169bpm (5% drop). Completed 5 sets. Time: 17minutes
Spinal Traction

Thursday BDB
Shirt Bench (6)
85x1 90x1 95x1
625 x 1 x 1 @ 7
665 x 1 x 1 @ 8.5
705 x 1 x 1 @ 9

Deadlift +180cc
70x3 75x3 80x2 85x1x2 80x2
575 x 3 x 1 @ 8.5
625 x 1 x 2 @ 8
595 x 2 x 1 @ 8
555 x 3 x 1 @ 8
515 x 3 x 1 @ 8

Seated Military
x8, 24-30 NL
205 x 8 x 1 @ 8
220 x 8 x 1 @ 8.5
235 x 8 x 1 @ 9

Total Training Time: 142min

Shirt Benching was very good today. I hit a 705 bench pretty solidly. It nearly touched, too. This was a big improvement over last week, too.
Deadlifting was pretty good as well. Heavy at the top, as usual.

Friday SBD
Suit Squat (6)
70x3 75x3 80x2 85x1x2 80x2
695 x 3 x 1 @ 7
745 x 3 x 1 @ 8
795 x 2 x 1 @ 8
845 x 1 x 1 @ 9
845 x 1 x 1 @ 8
795 x 2 x 1 @ 9

Ply Press
70x3 75x3 80x2 85x1x2 80x2
375 x 3 x 1 @ 7
405 x 3 x 1 @ 7.5
425 x 2 x 1 @ 8
455 x 1 x 2 @ 8
425 x 2 x 1 @ 7.5

SSB GM (str, AB)
x8, 24-30 NL
275 x 8 x 1 @ 8
305 x 8 x 1 @ 8.5
315 x 8 x 1 @ 9

Total Training Time: 134min

Squats were okay. I didnt feel real stable with the first set of 845. The 2nd was much better, but I still cut it a bit high. On the second, I widened my stance some and made sure to push the knees out. It was better, but I need to start hitting depth in training.
Ply Press went fine. Its been a while since I hit a PR here and Im feeling strong I expect a big one next week. Same with suit squats, too.
The SSB Gms were targeted right where I need this type of work. I think over time, this has the potential to get my DL going again.
Then I went outside to shovel a ridiculous amount of snow from my driveway.

Videos from this week:

730 Raw squat

485 Raw Bench

705 Shirt Bench

-- Edited by Mike Tuchscherer at 22:05, 2009-01-09