Reactive Training Systems

BobW · Senior Member

RE: Big Mike's Training Log

Andrew Hollenbeck · Senior Member

mike, you said it right man. however, a little mood lightener for ya, the announcer (niko) said "why don't you spit on it before you stick it in there next time" regarding your last squat basically right in the judges' faces.

some advice though, maybe you should think about taking a 3 step walkout. I know you think your way is more energy efficient, but it is a much harder task. The 3 step walkout like hooper does is much easier done and can actually save energy because it is easier. walking it out that wide seems to get you off balanced and wobbly before you actually squat.

Mike Tuchscherer · Guru

Wade was talking to me about that very issue. I'll look into it.

Chad McMullin · Senior Member

Hang in there coach. We all go through adversity with this mess. Hell of a hobby we all have, ain't it. LOL!!

And btw, like I said in my email to you today, my friend that was coaching a lifter there said you got a major rear end job on the last one. Said it was good to the whole place except the idiot in the head chair.

-- Edited by Chad McMullin at 04:28, 2009-03-09

MichaelG · Senior Member

I think your attitude speaks volumes about your character. If I was in your situation I know my response would probably be similar to the complaints many are raising, but it's both surprising and refreshing to see someone of your caliber move beyond that and start on what you can actually control.

Also, for what it's worth, losing the 2-step walkout would greatly ease my nerves. Every video seems like it could be the start of something horrific. Definitely not the case considering your experience, but at least you might be comforting your internet fans with a 3 step.

Mark Robinson · Senior Member

Bad luck mike, like others have said with your character Ive doubt you'll be back on top soon enough.

Jonathan Stewart · Senior Member

Tough break Mike, good to see you are taking it in stride. I look forward to hearing how you do at Nationals and WG's, I'll see you at the Arnold next year!

Mike Tuchscherer · Guru

How to read this log
Load x Reps x Sets @ RPE / peak HR / Barspeed on each rep

Week 0 Off Season
Wednesday GPP
Ran 1.5 miles. I had to use a regular watch to time it b/c I forgot any other watch. The time wasnt where I need it to be (about 14:30), but it wasnt bad considering I havent ran since last June and I have slacked on my GPP work in the past.

Saturday Lifting
Front Squat (w/ Stingray)
275x5 @8/153
295x5 @7/156
315x4 @9.5/159 (weight slid down my shoulders)

Incline (pinky on ring)
295x5 @8.5/154
315x5 @8/161
335x5 @9/162

Sumo DL
565x5 @8/160
585x5 @8/165
605x5 @8.5/167

Total Training Time: 105min

These workouts arent much fun to me. They need to be done, but the enjoyment factor isnt there as much. I cant wait to start doing my competition movements again and actually trying to sling big weight.
The incline work was S-L-O-W. Im not sure why my barspeeds were so much slower than normal, but it was very noticeable.
Sumo was kind of fun stronger than last time I did it, too. The technique wasnt quite on today, as I was still letting the weight get in front and I would just muscle it back into the groove. I will do Sumos for a couple of more weeks and well see where it leads. I do want to get my weight back and see what impact that has.

Andrew Hollenbeck · Senior Member

Mike, I'm not sure exactly how big you feel you could pull sumo, but if you feel you could pull near 800 sumo (and judging by your RPEs from your 660 a month or whatever ago and the 605s today just 1 week out of a grinding 800 deadlift, it looks like you might be close to that), I highly suggest getting a suit for sumo deads and trying that in competition. With the sumo, you get tons more outa the suit than conventionals. You can get anywhere between 50-100 lbs outa a sumo suit easily without a big learning curve, whereas you have to dial in a suit conventional just to get 20-30. So, with this in mind, if you can pull near 800 sumo, you could potentially be hitting upwards of 850+ in gear sumo. Just my 2 cents.

Mike Tuchscherer · Guru

It's tempting to me and I'll probably look into it further. But in fairness, the 805 wasn't a very good pull. I stroked a solid 821 the month earlier at Raw Unity.

I've done tests with Sumo before and it came close to conventional, but never surpassed it. But, I'd be lying if I said I wasn't intrigued and I'll probably see what I can do with it in the next few weeks. As always I appreciate the advice and I hope I'm not frustrating in my hard-headedness.

Date: Mar 15, 2009

I don't see your bar speed only your max heart rate. Am i missing something?

Mike Tuchscherer · Guru

I didn't hook up the tendo on this workout since I don't care too much about the speed of my front squats. It will be on the workouts after they pick up.

Mike Tuchscherer · Guru

Sunday GPP
1.5 mile run, 13min 21sec, 185bpm avg HR (198bpm Max HR)
Face Pulls
Low Pulley Rows
Cable Wood Chops
Spinal Traction
(will stretch later tonight)

The run felt much better this time. I recovered MUCH more quickly post-run. My time was about a minute faster than the last run as well. Then the back and ab work really seemed to help my posture. Workouts like this feel good.

Mike Tuchscherer · Guru

Monday SBB
Squat +blue +180cc
70x3, 75x3, 80x2x2
425 x 3 x 1 @ 7.5/x/.46 .44 .42
455 x 3 x 1 @ 8/x/.44 .42 .38
485 x 4 x 1 @ 9/x/.4 .36 .28

3ct Pause Bench
70x3 75x3 80x2x2
365 x 3 x 1 @ 7.5/x/.36 .32 .3
385 x 3 x 1 @ 8/x/.28 .3 .26
410 x 4 x 1 @ 9/x/.3 .22 .22 .14

Flat Back Floor Press (thumb from smooth)
3x6 @8-9
315 x 5 x 1 @ 8
345 x 6 x 1 @ 8.5
365 x 6 x 1 @ 10

Total training Time: 86 min

Squats felt good today. Solid and strong. The bands forced me to really concentrate on my technique. Im pleased with this one.
3ct Pause benches were pretty good for the 1st week back. I still need to break in my arch again, but its coming along.
And the floor press work was pretty good as well (all things considered). It provides a good starting point. I like this movement!

Tuesday DBS
Deadlift off plate +90c
70x3, 75x3, 80x2x2
515 x 3 x 1 @ 7.5/x/.4 .4 .38
545 x 3 x 1 @ 7.5/x/.38 .38 .38
585 x 4 x 1 @ 8/x/.28 .34 .3 .28

2Board Press +90c
70x3 75x2 80x2 75x5
405 x 3 x 1 @ 7.5/x/.28 .26 .24
445 x 3 x 1 @ 8/x/.24 .22 .16
475 x 1 x 1 @ 8/x/.16

Front Squat
3x6 @8-9
295 x 6 x 1 @ 9
295 x 6 x 1 @ 8
315 x 6 x 1 @ 9

Total Training Time: 90min

The deads were pretty easy today. I based these weights off of really old maxes and it kind of showed b/c the weight was much easier then I expected. This is a good sign either way, though.
The 2Boards werent real great, but its a start. Right after I unracked 475, I knew I wouldnt get 4 reps, so I cut it short rather than miss a weight.
My posture is better on the front squat, which allowed me to move more weight (b/c I was upright). It still feels different and Im not quite sure if its good or bad.

Wednesday GPP
Prowler- tgt HR = 166-180, 20 min
I pushed for 12:45 (which is a REALLY long time). My average HR was 158 and the max was 173. But I had plenty of lactic acid buildup. I need to change the loading so Im targeting the energy systems I need to target.

BTN Pullups- 6, 6
Pullups in front- easy 10
Band wood chops
Janda Crunches
Recovery-Pushups
Stretching

Mike Tuchscherer · Guru

Thursday BDB
Bench +270ppmm
70x3 75x3 80x2x2
225 x 3 x 1 @ 9.5/x/x
225 x 3 x 1 @ 8/x/.36 .34 .3
250 x 4 x 1 @ 10/x/.34 .28 .18 .12

Sumo DL
70x3 75x2 80x2 75x5
565 x 3 x 1 @ 7/x/.36 .4 .38
605 x 2 x 1 @ 7.5/x/.26 .34
635 x 2 x 1 @ 8/x/.34 .3
635 x 5 x 1 @ 8.5/x/.26 .32 .3 .32 .28

Incline (thumb from smooth)
2x8 @8-9
245 x 8 x 1 @ 7.5
275 x 8 x 1 @ 8

Total Training Time: 82min

Overall, it was a pretty good session today. Solid work. The Bench work kind of surprised me. I was trying to base the weight off of old maxes with a different setup. This isnt a comparable movement anymore. But nonetheless, today established a baseline for the future.
Sumo pulling went really well today (understatement). I pulled what I thought was 80% for a very easy set of 5. Im anxious to get into some heavier weights. The time might be right for me to really try to push my sumo dead a little.
The inclines were very good today as well. 275 was a 9 pound PR and it wasnt even close to a 9 RPE. Very good workout today.

-- Edited by Mike Tuchscherer on Thursday 19th of March 2009 11:19:59 PM