Reactive Training Systems

Awesome training Mike, good luck at the raw unity meet. Quick question for you, what bar do you use to train with, looks like it could be a Q-bar but I wasn't sure. Thanks

Congrats on earning the USAPL Male Powerlifter of the year!

http://www.powerliftingwatch.com/node/10212

Don't kid yourselves...


...he knew...

Congrats Mike and thanks for all you've done for the sport

Congrats, Mike!

Thanks for the videos. I suddenly feel old. And weak.

LOL.

Week 3 Realization
Tuesday SBB
Squat w/belt
75x3 80x2 85x3 85x1x3
585x3x1@7.5
615x2x1@8
655x3x1@9
655x1x1@8.5
655x1x1@9
655x1x1@8.5


Competition Raw Bench
75x3 80x2 85x3 85x1x3
385x3x1@7.5
415x2x1@7
440x3x1@9
440x1x3@8


Flat Back Floor Press +90c
4x5 @8-9
345x5x1@8
365x5x1@8
385x5x1@9
365x5x1@8.5


Total Training Time: 126 min

Squats felt good today. Depth was right on and I felt strong with these sets. Very encouraging for the meet.
Benching was a very nice PR today. I hit some really strong lifts and had some more room to spare. Bench has been progressing very well lately.


Wednesday DBS
Deadlift w/belt
75x3 80x2 85x3 85x1x3
625x3x1@8
665x2x1@8
705x3x1@9
705x1x2@8.5
705x1x1@9


Bench +90mm +180cc
75x3 80x2 85x3 85x1x3
255x3x1@8
275x2x1@8.5
290x3x1@9
290x1x1@8
290x1x2@8.5


SSB Oly Squat
4x5 @8-9
425x5x1@8
455x5x1@8.5
485x5x1@9
455x5x1@9


Total Training Time: 130min

The deadlift was strong this was a significant PR today. Im getting stronger and stronger each day and it is going to lead to a big pull at the Raw Unity Meet. I am a little tight, which is preventing me from being in perfect position when I pull, so Ill make sure to stretch out and get that taken care of.
The bench work was good. This was quite the above-average PR (considering I hadnt hit a PR in this slot in the past 7 weeks). Bench felt pretty strong overall.
The SSB work was a gut-check as always. Thats the bar I love to hate. The PR was below average for this slot, but a PR is a PR and on this exercise, they arent cheap.

Thursday Restoration
Just focused on stretching, foam rolling, and recovery modalities today.

Friday BDB
Shirt Bench (4)
75x3 80x2 85x3 85x1x3
565 x 3 x 1 @ 8
605 x 2 x 1 @ 8
635 x 3 x 1 @ 9
635 x 1 x 2 @ 8
635 x 1 x 1 @ 9

Deadlift +180cc
75x3 80x2 85x3 85x1x3
565 x 3 x 1 @ 8
605 x 2 x 1 @ 8
635 x 3 x 1 @ 9
635 x 1 x 1 @ 8
635 x 1 x 1 @ 9
635 x 1 x 1 @ 8.5

Seated Military
4x6 @8-9
225 x 6 x 1 @ 8
245 x 6 x 1 @ 8.5
260 x 6 x 1 @ 9
245 x 6 x 1 @ 8


Total training Time: 156min

Benching the top set was good for what it was. My foot kicked out during the setup, which caused the shirt to ride up a little. Then, I wasnt stable and Im pretty sure my butt came up (due to my feet not being locked down). But the reps were fairly solid. The singles were good to. If I didnt touch, they were very close.
My rib was definitely in pain with the deadlifting, but it got better as I warmed up. Could definitely feel my legs working hard. But I hit a very big PR a good note to end this exercise on.
I PRed in the seated military, but I kept getting very light headed on the 4th rep. It felt like low blood pressure. I wonder if thats an overreaching indication.

Saturday SBD
Suit Squat (7)
75x3 80x2 85x3 85x1x3
745 x 3 x 1 @ 8
795 x 2 x 1 @ 8
850 x 3 x 1 @ 9
850 x 1 x 1 @ 8.5
850 x 1 x 1 @ 8

Ply Press
75x3 80x2 85x3 85x1x3
405 x 3 x 1 @ 7.5
435 x 2 x 1 @ 8
455 x 3 x 1 @ 9
455 x 1 x 3 @ 8

Total training Time: 122 min

Depth on the top set of 850 was questionable (hence no video). But it did move very well better than this weight has ever moved before. I just need to fight the suit more. Depth was much better during the singles. Strength is still up and I know the strength is there for a 1000 pound squat. I just need to get my technique down. I thought my rib would bother me on these, but I experienced some miraculous healing last night and it felt much better today.
The Ply Press went well today big PR here.

Raw squat 655x3 @9 from Monday


-- Edited by Mike Tuchscherer at 21:11, 2009-01-17