Reactive Training Systems

massive · Newbie

RE: Big Mike's Training Log

Mike Tuchscherer · Guru

Thanks! Nice to have you stop by! Feel free to start a log if you like.

Mike Tuchscherer · Guru

Friday SBD
Squat +90c
75x3, 80x2, 85x3, 85x2, 75x2
525 x 3 x 1 @ 8/.4
565 x 2 x 1 @ 8/.34
600 x 3 x 1 @ 9/.3
600 x 2 x 1 @ 9/.26
525 x 2 x 1 @ 8/.42

3ct Pause Bench +90c
75x3 80x2 85x3 85x2 75x2
345 x 3 x 1 @ 8/.24
365 x 2 x 1 @ 8/.24
390 x 3 x 1 @ 9/.14
390 x 2 x 1 @ 9/.16
345 x 2 x 1 @ 7.5/.25

SSB GM (str; AB)
4.6 @8-9
295 x 6 x 1 @ 8
315 x 6 x 1 @ 8
355 x 6 x 1 @ 8

Total Training Time: 111min

First things first, Dave Bates let me borrow a Tendo unit so I could get some data for him (and satisfy some of my curiosities). So, now when you see @ 9/.14, that means the standard RPE was a 9 and the barspeed of the last rep measured by the tendo was .14 m/s.
Squats today were pretty good. Solid work and a good PR came out of it.
Benching took longer than it should have, but it was good as well. What the tendo showed me here is that a rep that looks fast on bench is actually much slower when compared to a similar rep on squat. It probably has to do with the range of motion.
GMs were what they were.
And that wraps up the heavy stuff for the AC. Time to start a deload.

Week 3 -- Deload
Monday Deload 1
Suit Squat (3)- 70-80%x3x3
715x3 @7/.42
765x3 @8/.32
805x3 @8/.3 (21m)

Shirt Bench (5)- 70-80%x3x3
515x3 @7/.38
565x2 @8 /.22
565x3 @8/.2 (19m)

Deadlift w/belt- 70-80%x3x3
585x3 @7/.32
635x3 @8/.38
675x3 @8/.28

Total Training Time: 142min

The work today was pretty standard, so rather than talk about the standardness, I figured Id discuss some interesting points surrounding it.
I noticed the 2nd set of deadlifts was faster than the 1st, but RPE was harder. I think this was because I took a more controlled approach to the 2nd set and it went better, but not focusing on speed made it feel slower. Plus it was only a couple hundredths of a meter per second.
I also noticed that while on Squat and Bench, each rep gets slower, with my deadlift each rep got faster. Interesting.
Also, the morning before this workout, my TRAC said I was pretty well recovered. The morning after this workout, TRAC shows Im quite taxed from a nervous system standpoint. Thats interesting a workout that should be a deload was actually quite taxing. The good news is that, regardless of this fact, I still have plenty of recovery time. But perhaps its a good thing to keep in mind for future deloads. Maybe it doesnt matter. Well see.

Tuesday Restoration
Ill do some restoration work today for someone whose Sympathetic Overreached. That should help bring me back into balance.

Mark Robinson · Senior Member

Good stuff Mike. Will be interesting to see what you get out of the tendo. Can you explain what the TRAC is? Sounds very interesting.

Also, sympathetic overreached, does this have to do with the metabolic systems? (i.e being sympathetic dominant?)...where did you find info on what to do for different types?

Date: Mar 3, 2009

Mike Tuchscherer wrote:

Friday SBD
Squat +90c
75x3, 80x2, 85x3, 85x2, 75x2
525 x 3 x 1 @ 8/.4
565 x 2 x 1 @ 8/.34
600 x 3 x 1 @ 9/.3
600 x 2 x 1 @ 9/.26
525 x 2 x 1 @ 8/.42

3ct Pause Bench +90c
75x3 80x2 85x3 85x2 75x2
345 x 3 x 1 @ 8/.24
365 x 2 x 1 @ 8/.24
390 x 3 x 1 @ 9/.14
390 x 2 x 1 @ 9/.16
345 x 2 x 1 @ 7.5/.25

SSB GM (str; AB)
4.6 @8-9
295 x 6 x 1 @ 8
315 x 6 x 1 @ 8
355 x 6 x 1 @ 8

Total Training Time: 111min

First things first, Dave Bates let me borrow a Tendo unit so I could get some data for him (and satisfy some of my curiosities). So, now when you see @ 9/.14, that means the standard RPE was a 9 and the barspeed of the last rep measured by the tendo was .14 m/s.
Squats today were pretty good. Solid work and a good PR came out of it.
Benching took longer than it should have, but it was good as well. What the tendo showed me here is that a rep that looks fast on bench is actually much slower when compared to a similar rep on squat. It probably has to do with the range of motion.
GMs were what they were.
And that wraps up the heavy stuff for the AC. Time to start a deload.

Week 3 -- Deload
Monday Deload 1
Suit Squat (3)- 70-80%x3x3
715x3 @7/.42
765x3 @8/.32
805x3 @8/.3 (21m)

Shirt Bench (5)- 70-80%x3x3
515x3 @7/.38
565x2 @8 /.22
565x3 @8/.2 (19m)

Deadlift w/belt- 70-80%x3x3
585x3 @7/.32
635x3 @8/.38
675x3 @8/.28

Total Training Time: 142min

The work today was pretty standard, so rather than talk about the standardness, I figured Id discuss some interesting points surrounding it.
I noticed the 2nd set of deadlifts was faster than the 1st, but RPE was harder. I think this was because I took a more controlled approach to the 2nd set and it went better, but not focusing on speed made it feel slower. Plus it was only a couple hundredths of a meter per second.
I also noticed that while on Squat and Bench, each rep gets slower, with my deadlift each rep got faster. Interesting.
Also, the morning before this workout, my TRAC said I was pretty well recovered. The morning after this workout, TRAC shows Im quite taxed from a nervous system standpoint. Thats interesting a workout that should be a deload was actually quite taxing. The good news is that, regardless of this fact, I still have plenty of recovery time. But perhaps its a good thing to keep in mind for future deloads. Maybe it doesnt matter. Well see.

Tuesday Restoration
Ill do some restoration work today for someone whose Sympathetic Overreached. That should help bring me back into balance.
Hi Mike,
If its not too much trouble I want to see the m/s on all of the reps not just the last one. (@8/.45,.42,.40) It will give me a better feel for how it's really going at the different %. Once you get done your meet, let's get a base line without any chains, bands or equipment on the bar at the different %.

Andrew Hollenbeck · Senior Member

hey mike just wanted to wish u safe travels man and ill see you saturday. if i dont talk to ya before hand, good luck lifting!

Mike Tuchscherer · Guru

TRAC is my super-secret project I've been working on ;)
Seriously, it's a method I've been working on that lets you know the CURRENT state of your autonomic nervous system (whether you are sypathetic/parasympathetic dominant).

My vision for TRAC is that I'd put it on a website and you guys would potentially have access to it as well (though it will be a while before it's done). This information tells you how much stress your body is dealing with at a particular time and also what kind of stress. Using that knowledge, you can adjust and optimize your training based on how you are responding to it in real-time. The real power of this knowledge is the adjustment side -- if you don't have that, it's just a neat fact.

The metabolic typing reference of Sympathetic/Parasympathetic dominance is more of a question of what issues drive your cellular metabolism. If you're a fast oxidizer (like me) then your oxidative system governs the metabolism, but if you're a parasympathetic, then your nervous system governs. Eric Talmant and Landon Evans are discussing what Metabolic Typing can do for athletes when you know the CURRENT state of your Autonomic nervous system (like the Omega Wave or TRAC can allow you to do). I'm kind of a fly on the wall listening to what they have to say, so I don't want to steal any thunder just yet. But when I can get TRAC online for everyone, then you'll see some sigificant changes to the way you think about training. It's lots of fun!

PS, sorry for the teaser...

Mike Tuchscherer · Guru

Andrew Hollenbeck wrote:

hey mike just wanted to wish u safe travels man and ill see you saturday. if i dont talk to ya before hand, good luck lifting!

Thanks, man! You have a safe trip as well. See you there and good luck!

Mark Robinson · Senior Member

Bloody hell Mike, sounds amazing. Well no one can ever accuse you of not innovating with this sport, thats brilliant stuff....although I can't even fathom how that could work! Will wait and see. :D

Mike Tuchscherer · Guru

I honestly looked through a lot of medical research for it and the findings are legit. It's not just some sports science fantasy -- doctors use similar techniques to diagnose Autonomic Nervous disorders. The test itself is not that hard or special -- it's the analysis of the data that gives you all the cool measurements.

This answers a lot of questions that powerlifters speculate about. Are deadlifts really more taxing on the body than other lifts? Do lifts above 90% really fry you? The answers will surprise people (if they're willing to accept it). It also takes into account life-stressors that are not training related in any way. Instead of guessing as to the effect, using TRAC, you'd know for sure.

I should probably shut up (but won't be able to). As you can see, I'm really excited about it and I can't wait to make it available to people on a large scale.

JordanLinteris · Senior Member

Good luck at the meet! I hope you are in the mood to go for the big one while you are down there. 1005!!!

BobW · Senior Member

Good luck at the AC, coach!

MichaelG · Senior Member

Tear it up and show the Arnold some TRUE strength Mike!

TRON · Senior Member

have a great Arnold!

Mike Tuchscherer · Guru

Squat (#10 suit)
1st- 865, miss (2-1 on depth 1 red from the front and one from the left side)
2nd- 865, miss (2-1 on depth 1 red from the front and one from the right side)
3rd- 881, miss (2-1 on depth 1 red from the front and one from the left side)

decided to keep going (but significantly reduced motivation)

Bench (#4 shirt)
1st- 584, miss (terrible setup, terrible rep)
2nd- 584, good clean rep (finally)
Changed shirts (#6 shirt)
3rd- 622, miss (bar drifted back up too high after I pressed)

decided to keep going (but just wanted to call it a day)

Deadlift
1st- 777, solid lift, but my weight was forward
2nd- 804, hardest grinder in a long time. Ridiculous.
Passed my 3rd attempt

All in all, this is one of the worst meets Ive ever done. I felt fantastic going into the squats, but after the bombout, I lost all the wind out of my sails. That said, I have to take the results of the other lifts with a grain of salt.
So what happened? I obviously didnt squat deep enough to get white lights. There is a video on PL watch and regardless of whether the judges made a good call or not (doesnt matter what I think anyway), none of my squats were without-a-doubt deep squats. Why does that matter? Well, lets just assume that the judges were requiring more depth than the rule book states or whatever the case might be (which would be a circumstance outside of my control). If I had been capable of squatting without-a-doubt deep (probably just another inch or two), then I wouldve finished the meet and might have won the money. But I was not capable of that. The point is that a champion will win despite circumstances outside of his control. Thats what I need to be capable of doing.
So the next issue is what exactly to do about it. Initially, I had a ton of knee-jerk changes that I was going to implement, but after Ive calmed down a little, I realized that this is the first time Ive had an issue with squat depth at a meet. So, in my particular case, I think a little change will go a long way. Most of what I need to correct centers around discipline in training. In my training, its pretty clear that some reps are designated technique reps. This helped the problems some, but I got lazy with it toward the end of the cycle. So, I will be holding myself more accountable with technique and also with general rules of performance (keeping my knees out and hitting depth in particular). I think that these things will make the biggest difference.

Next on the list for me is about 3 weeks off where Ill focus on my Air Force PT test and restoration work. Depending on how quickly I recover, I may start doing some training. After that, training begins in earnest for World Games (Taiwan toward the end of July). I will be competing in Mens Nationals about 6-7 weeks prior to World Games. What my game plan for Nationals will be is yet to be determined, but I still want to run something wide open and see what happens. I just might need to take some big jumps, thats all. But all the details have a long time to work themselves out. World Games is a huge deal. Its an enormous stage and the closest we currently can get to the Olympics. Its a once-in-four-years opportunity that many only get once in their lives. I am taking my preparation for World Games seriously and I want to perform to the pinnacle of my capability, so, as Dr Squat would say I need perfect practice.

Deep breath here we go.