Reactive Training Systems

JordanLinteris · Senior Member

RE: Big Mike's Training Log

Brady Stewart · Senior Member

Mike, that was definitely @8...

Looks really good and fast.

Andrew Hollenbeck · Senior Member

i think you are right about this being the time to push your sumo dead! that was a joke man!

Mike Tuchscherer · Guru

Friday SBD
Olympic Squat
70x3 75x2 80x2 75x5
515 x 3 x 1 @ 7/x/.56 .56 .56
555 x 2 x 1 @ 7.5/x/.5 .52
595 x 2 x 1 @ 8/x/.42 .42
555 x 5 x 1 @ 8/x/.5 .48 .48 .46 .42

Bench (pinky on ring)
70x3 75x2 80x2 75x5
345 x 3 x 1 @ 7/x/.34 .3 .32
375 x 3 x 1 @ 7/x/.32 .34 .32
405 x 4 x 1 @ 8/x/.32 .3 .26 .24

RDL
2x8 @8-9
435 x 8 x 1 @ 7
495 x 8 x 1 @ 8

Total Training Time: 93 min

I have just felt unstoppable this week. And as I monitor my functional state, Im recovering from all the work very well. I have worked out for the past 8 days straight and Im not overtraining in the slightest. I guess that goes to show what intelligent programming (and honestly consistent cardiovascular work) can do.
The squats were significantly faster than they usually are. I dont know if this is a sign of anything yet, but I was owning every weight that I touched today. The reps were still a little high, but better than usual for these shoes. I think Im going to start using a box as a depth-check next week. Either way, every weight felt super-light on my back.
And the close-grip benches? Whats up with this? I was actually moving weight fast today (usually my raw benches are very slow) and I am nearly stronger with this grip than the last time I used my competition grip. Whatever the deal is, I hope it keeps going!

Saturday GPP
1.5 mile run 13:11, HRavg 183 (MaxHR 197)
Rows, abs, stretching (45minutes, HRavg 130)
I have been consistently feeling markedly better after some sort of steady state cardiovascular work.

Mike Tuchscherer · Guru

Sunday GPP
Barbell circuit of: Barbell Rows (245x10), Ab Wheel (x8), C&J/Hang Snatch (95#)
3 sets, 11:14 minutes total, HRavg = 149, HRpeak = 172

Stretching

***Note: I did this in the morning. In the afternoon, I got sick (unrelated).

Monday Nothing. Just rested.

Tuesday SBB
Feeling better
Squat +blue +180cc
75x3 80x2 85x3 85x2 75x2
455 x 3 x 1 @ 8/x/.44 .42 .36
485 x 2 x 1 @ 8.5/x/.38 .34
520 x 3 x 1 @ 9/x/.34 .28 .26
520 x 2 x 1 @ 9.5/x/.3 .24
455 x 2 x 1 @ 7.5/x/.42 .38

3ct Pause Bench
75x3 80x2 85x3 85x2 75x2
385 x 3 x 1 @ 7.5/x/.32 .3 .28
405 x 2 x 1 @ 8/x/.28 .26
435 x 3 x 1 @ 9/x/.22 .2 .16
435 x 2 x 1 @ 9/x/.18 .2
385 x 2 x 1 @ 7.5/x/.28 .24

Flat Back Floor Pres (thumb from smooth)
4x6 @8-9
315 x 6 x 1 @ 8
345 x 6 x 1 @ 8.5
355 x 6 x 1 @ 9

Total Training Time: 135min

My abs were still very sore from ab wheel and vomiting on Sunday, which I definitely noticed when I did my squats. I PRed today, but I ran about .02 slower on every set. Im not sure what conclusions I should draw from that, but its interesting nonetheless.
The bench work was pretty good. I didnt PR, but I moved it better than I did last week. I take it considering the circumstances.
I did hit a solid PR on the floor press this week. When I took my TRAC this morning, I noted that my Current Adaptive Reserves were low, so I cut a set from here (I would find out the next day that this wasnt enough).

Wednesday DBS
Deadlift off plate +90c
75x3 80x2 85x3 85x2 75x2
555 x 3 x 1 @ 7/x/.32 .34 .32
595 x 2 x 1 @ 7.5/x/.36 .3
635 x 3 x 1 @ 9/x/.36 .3 .24
635 x 2 x 1 @ 9/x/.24 .24

2Board Press +90c
70x3 75x3 80x4 80x2 70x5
365 x 3 x 1 @ 7
405 x 3 x 1 @ 7.5/x/.3 .3 .26
435 x 4 x 1 @ 9/x/.28 .26 .26 .16
405 x 5 x 1 @ 8/x/.32 .32 .34 .32 .28

Front Squat
4x6 @8-9
295 x 6 x 1 @ 8
315 x 6 x 1 @ 8.5
325 x 6 x 1 @ 9

Total Training Time: 112min

This war a really good workout from a PR standpoint. The DL was a 16 pound improvement over last week. It wasnt quite as fast as last week, Heres something to note 635 done conventional (also from a deficit and with 90 pounds of chain) was actually faster than 635 was sumo last week. So the jury is still out. Well see what happens to sumo when the weight gets heavier.
The 2Board work was very good also a big PR this week. I also got some higher rep training in trying to affect some morphological changes during the accumulation block.
And I just really dont like front squats. I dont know anybody who does, actually.
Of note, I TRACed way out of balance (parasympathetic) today. I think its because I pushed yesterday when the Current Adaptive Reserves were down. So I did make sure to cut the overall volume/stress back today to try to give myself a chance to re-balance.

-- Edited by Mike Tuchscherer on Thursday 26th of March 2009 01:13:29 AM

BobW · Senior Member

Mike Tuchscherer wrote:

And I just really dont like front squats. I dont know anybody who does, actually.

Cough, cough.

Yes, you do. We just haven't talked about that yet.

The DL's look awesome, that bar zipped right up, like gravity was momentarily turned off on the bar.

Mike Tuchscherer · Guru

Thursday Nothing

Friday BDB
Bench +270ppmm
75x3 80x2 85x3 85x2 75x2
255 x 3 x 1 @ 8/x/.34 .32 .24
245 x 2 x 1 @ 8/x/.28 .24
255 x 3 x 1 @ 9/x/.28 .26 .2
255 x 2 x 1 @ 8/x/.26 .24
235 x 2 x 1 @ 8/x/.32 .26

Sumo Deadlift
70x3 75x3 80x4 80x2 70x5
575 x 3 x 1 @ 7.5/x/.28 .22 .38
635 x 3 x 1 @ 8/x/.2 .24 .28
675 x 4 x 1 @ 9/x/.18 .26 .26 .22
675 x 2 x 1 @ 10/x/.22 .22
585 x 5 x 1 @ 8.5/x/.28 .32 .32 .36 .32 .32

Incline (thumb from smooth)
3x10 @8-9
225 x 10 x 1 @ 7
255 x 10 x 1 @ 8
275 x 10 x 1 @ 8.5

Total Training Time: 105 min

I just came back from the field (very late, I might add) when I did this workout, so I wasnt all there for the benching. Still, not bad.
Sumo was worth talking about again. I hit another very big PR today. I know Im still getting more efficient at this movement, but this is really good for not even having a belt. I wasnt as aggressive as last week, but still improved! This puts my estimated numbers on par with my conventional pull. Im going to continue to pull sumo for a while until I can see for sure where things are going to be.
Inclines were good. I did for 10 reps today what I did for 8 last week, so Im showing improvement. Thats the biggest thing!

Saturday PT Test
1.5 mile run: 12min 40 sec (fastest Ive ran in a long time). HRavg 183, HRpeak 197

Well, that does it for another year. This was the best Ive done on it in a while, too. Im glad Im done with running for a while because my knee is starting to be ever-so-slightly sore. Oh well, I can push the prowler or use the elliptical for a few weeks now and reduce the impact.

I was planning on doing my last workout of the week after the PT test, but its late and more importantly my TRAC is showing poor recovery this week (likely due to illness early this week). I looked ahead to next week and its going to be a lot of hard work, so Im going to skip this one. It sucks, too, because I was really looking forward to oly squats and close grip benching. But I have to make the better long-term decision. Volume this week was strikingly similar to last week, but spread across only 3 sessions (as opposed to last weeks 4).

-- Edited by Mike Tuchscherer on Sunday 29th of March 2009 01:17:04 AM

JordanLinteris · Senior Member

Ha whoa Mike! First off, how in the heck is that @9???@EASY 8 MAYBE?? Another thing... looking at your bar speed you have posted you seem to get move speed once the set starts even though you setup each rep. I am the complete opposite on sumo... a little weak and slower every rep. I think you are better at sumo than you think/are giving yourself credit for. I will put money on you breaking that 821 you did at raw unity.

Date: Mar 29, 2009

With your sumo pulls (and last week's) the tendo unit is showing the second rep to be faster than the first with most sets - I find this to be the case when I pull sumo as well. Why do you think this happens? I've always thought it was because I was in a better position.

Mike Tuchscherer · Guru

Anonymous wrote:

With your sumo pulls (and last week's) the tendo unit is showing the second rep to be faster than the first with most sets - I find this to be the case when I pull sumo as well. Why do you think this happens? I've always thought it was because I was in a better position.

I think it shows how inefficient I am at the movement. If I get in good position, the weight isn't hard. If things are off, it can be tough. Even though I reset after each rep, there are still subtle differences to the setup of each rep.

Andrew Hollenbeck · Senior Member

Mike, awesome sumo pulls!!! WOW! I like the shoes too, they are pretty nice looking! I think you should definitely convert to sumo deadlifts, especially geared. Your RAW sumo is on par with your raw conventional. This means that your suited sumo would be a good 30-50 lbs higher than your conventional.

A quick note about sumo pulling. From my experience, my conventional deadlift is the biggest helper for my sumo pulls. If you do convert to sumo pulling, never take conventionals out. Always do 1 day of 1 and 1 day of the other, except maybe for the 2-3 weeks before a meet to help you recover the best.

Mike Tuchscherer · Guru

That's what I was thinking....

Eric Talmant · Senior Member

Mike Tuchscherer wrote:

Anonymous wrote:

With your sumo pulls (and last week's) the tendo unit is showing the second rep to be faster than the first with most sets - I find this to be the case when I pull sumo as well. Why do you think this happens? I've always thought it was because I was in a better position.

I think it shows how inefficient I am at the movement. If I get in good position, the weight isn't hard. If things are off, it can be tough. Even though I reset after each rep, there are still subtle differences to the setup of each rep.

Nope. Not the case. It does that even with us efficient sumo pullers :)

There is a reason for it. Keep digging...

Mark Robinson · Senior Member

Do you know what the reason is Eric? I can't tell from your post. :)

MichaelG · Senior Member

Might it have to do with where the bar is when one drops it vs. where it is when one sets up under it?

Something that I've found in my very limited experience is that sumo will feel very light with relatively lower percentages compared to conventional, but the slope gets a lot steeper when the weight gets heavier, so while you may be better with lighter weights sumo vs. conventional, your sumo max might actually be lower. Still, 675x4 @9 is pretty darn cool.