Reactive Training Systems

Joel Di Battista · Member

RE: Big Mike's Training Log

Mike Tuchscherer · Guru

Eric Talmant wrote:

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...

Are you referring to stretch reflex? I don't think you are. There should be little if any stretch reflex to a movement like this. I still think it's movement inefficiency (maybe not the breed of inter/intramuscular coordination, but rather being in a good position).

I'm with the others. Let's see 'em if ya got 'em.

Andrew Hollenbeck · Senior Member

For me personally Mike, I am much tighter going into the 2nd rep than I am when I start the first. Try to notice this the next time you pull sumo. I think you might notice the same. What I have done and has worked pretty well is: for the first rep of the set, get in the mental state and try to put yourself in the same physical state/position/tightness as you are when you set down the first rep and go to start your 2nd rep. Basically tighten up more is the key I think.

Eric Talmant · Senior Member

Mark Robinson wrote:

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

It is stored energy, Mark.

I already spoke to Mike and asked him to complete a rep, and then walk away and reset to the bar and pull again in about 10 seconds. I am willing to bet that in this manner a certain pattern will develop; as we observed with me and others.

This is not a bad thing! It is only an explanation to why this happens.

Nick U · Senior Member

LOL this is out of hand, out of courtesy to Mike, I started this topic in the RTS questions arena. I have another question about it there

Mike Tuchscherer · Guru

Week 3
Monday SBB
Squat +blue +180cc
80x2 85x1 90x2 90x1 85x2 80x2
495 x 2 x 1 @ 8.5/151/.32 .32
525 x 1 x 1 @ 9/155/.24
555 x 1 x 1 @ 10/x/.2

3ct Pause Bench
80x2 85x1 90x2 90x1 85x2 80x2
405 x 2 x 1 @ 8/x/328 .22
435 x 1 x 1 @ 8/x/.22
462 x 2 x 1 @ 10/x/.2 .1
435 x 2 x 1 @ 8/x/.22 .18
405 x 2 x 1 @ 7.5/x/.28 .26
462 x 2 x 1 @ 10/x/.22 .1

Flat Back Floor Press
5x5 @8-9
315 x 5 x 1 @ 7
345 x 6 x 1 @ 8
375 x 5 x 1 @ 8
385 x 5 x 1 @ 8
385 x 5 x 1 @ 8

Total Training Time: 130min

This was aweful.
My left hip/quad hurt quite a bit on the squats. It was bad enough that it was preventing me from putting in full efforts. I even cut out half of the work because I had to sit and rest for long periods of time so my leg would quit throbbing.
Benching wasnt very good either. The work up sets felt fine, but the top set was certainly not a PR. I worked down and things seemed to get better, so I tried again. It was sloppy.
The Flat Back Floor Press went great so I thought. I thought it was weird to hit such a large and easy PR after having such a crappy time on everything else. Turns out I was basing my PR off of a close grip and I wasnt using that today. The worst part is I didnt even realize it until I started logging the workout. Shows where my head was today.

Tuesday DBS
Sumo DL
80x2 85x1 90x2 90x1 85x2 80x2
675 x 2 x 1 @ 8/x/.26 .22
725 x 1 x 1 @ 9.5/x/.16
760 x 0 x 1 @ 10
695 x 1 x 1 @ 9.5/x/.2

2Board Press +90c
70x3 75x3 80x4 75x5 70x5
385 x 3 x 1 @ 7/x/.3 .28 .26
405 x 3 x 1 @ 7.5/x/.32 .28 .26
440 x 4 x 1 @ 9/x/.28 .26 .18 .14
405 x 5 x 1 @ 9/x/.28 .26 .28 .26 .22
385 x 5 x 1 @ 8.5

Front Squat
5x5 @8-9
295 x 5 x 1 @ 8
315 x 5 x 1 @ 8.5
345 x 5 x 1 @ 9
315 x 5 x 1 @ 8

Total Training Time: 136min

First, lets talk sumo. This was disappointing, but I learned a lot. Obviously my sumo pull isnt in the neighborhood of my conventional. I pulled the last set conventional just to see. I pulled it marginally better despite almost no warmup, minimal efficiency, and a throbbing hip. I guess pulling is the same as its always been the product of lots of hard work.
The 2Boards were decent. I did PR, but not by much.
The front squats were a PR, but I get no satisfaction out of this movement.

Little D.J. · Member

stay conventional with us!!! Too many sumo pullers we need to keep the conventional alive hahaha

Mike Tuchscherer · Guru

Wednesday GPP
Only did trigger point work on my hips and legs.

Friday BDB
Bench +270ppmm
80x2 85x1 90x2 90x1 85x2 80x2
245 x 2 x 1 @ 8
255 x 1 x 1 @ 8
275 x 2 x 1 @ 9
275 x 1 x 1 @ 8
255 x 2 x 1 @ 8
245 x 2 x 1 @ 7.5

Deadlift off plate +90c
70x3 75x3 80x4 75x5 70x5
525 x 3 x 1 @ 7.5
565 x 3 x 1 @ 7.5
605 x 4 x 1 @ 9
565 x 5 x 1 @ 8.5
525 x 5 x 1 @ 8

Incline (thumb from smooth)
4x8 @8-9
255 x 8 x 1 @ 8
275 x 8 x 1 @ 8
295 x 8 x 1 @ 9
275 x 8 x 1 @ 8

Total Training Time: 132min

Benching felt better today. I got some solid work in and made some decent improvement.
The pulling today was pretty strong. It felt good to move a little weight again. The rep work was rough very taxing. But I feel that it addresses some important areas for this cycle.
The inclines went well as well.

Saturday SBD
Olympic Squat
70x3 75x3 80x4 75x5 70x5
515 x 3 x 1 @ 7
555 x 3 x 1 @ 7.5
595 x 4 x 1 @ 9
555 x 5 x 1 @ 8.5
515 x 6 x 1 @ 8.5

Bench (pinky on ring)
70x3 75x3 80x4 75x5 70x5
355 x 3 x 1 @ 7
385 x 3 x 1 @ 8
415 x 4 x 1 @ 8.5
385 x 5 x 1 @ 7.5
355 x 5 x 1 @ 7

RDL
4x8 @8-9
455 x 8 x 1 @ 7.5
485 x 8 x 1 @ 8
515 x 8 x 1 @ 9
475 x 8 x 1 @ 9

Total Training Time: 117min

My hip felt a little better today. It started to bug me just a little bit toward the end of squatting. The weights felt very light, though. I kind of lost my rep count on the last set, so I did an extra one to make sure. But now Im about 90% sure I did 6 reps.
The bench work felt really strong again today. The top set was a PR. The set after that shows what a good setup can do for you.
RDLs a gut-check as always, but it was good work. Very happy with todays workout.

DaneKelley · Veteran Member

i talked to grove about this and he thinks the reason i pull it is because my hips dont activate the way they should we go some good video if this and im going to keep playing with it. i lapped it and when i sat down is when i felt it go out on me so i dropped it and didnt even attempt the load

BobW · Senior Member

What's up with the left leg?

Mike Tuchscherer · Guru

Week 4
Sunday GPP
95# barbell circuit for 20 minutes HRavg = 126.
TheraCaned my left Rhomboid
Foam rolled my left hip, t-spine

Legs were VERY sore likely from the RDLs

Monday Restoration
Used some massage tools on my still-sore legs.

Tuesday SBB
Suit Squat (7)
70x3 75x3 80x2 85x1x2 80x2
715 x 3 x 1 @ 7.5
755 x 3 x 1 @ 8
805 x 2 x 1 @ 8
855 x 1 x 1 @ 9.5
855 x 1 x 1 @ 9

Bench +90c
70x3 75x3 80x2 85x1x2 80x2
335 x 3 x 1 @ 7.5
355 x 3 x 1 @ 8
385 x 2 x 1 @ 8
405 x 1 x 1 @ 8
405 x 1 x 1 @ 9
385 x 2 x 1 @ 8

Pin 13.5 Lockouts +90c
4x4 @8-9
345 x 4 x 1 @ 7.5
375 x 4 x 1 @ 8
405 x 4 x 1 @ 9

Total Training Time: 128min

First day back in a suit today. I actually was pretty close to depth from the first set, so no excuses for this suit anymore. The work wasnt terrible for the 1st week back, Im just slightly disappointed that it didnt go better. Oh well, next time. Also, consider I was a bit sore today (still).
The benching with chains wasnt very focused and I had a little trouble getting tight. I just wasnt into it mentally.
The lockouts were okay.

Wednesday DBS
Deadlift
70x3 75x3 80x2 85x1x2 80x2
575 x 3 x 1 @ 7.5
615 x 3 x 1 @ 8
655 x 2 x 1 @ 8
695 x 1 x 1 @ 8
695 x 1 x 1 @ 9
655 x 2 x 1 @ 8.5

2Board Press +90c
75x3 80x2 85x3 75x5 70x5
415 x 3 x 1 @ 8
445 x 2 x 1 @ 8
470 x 2 x 1 @ 10
405 x 5 x 1 @ 8.5
405 x 5 x 1 @ 8

SSB 11" Squat
4x4 @8-9
405 x 4 x 1 @ 7
435 x 4 x 1 @ 7.5
465 x 4 x 1 @ 8
485 x 4 x 1 @ 9

Total training Time: 117min

Deadlift went pretty good. I wasnt very efficient (to be expected the first week back), but still was pretty solid.
The 2Boards were disappointing. I should have known better than to try the 3rd rep. I should have known better seeing how this movement has gone the past few seeks.
SSB Work was very good, though. This was 24 pounds over my previous PR, so Im happy about that.

Ive been kind of hit-or-miss lately and its my fault. Time to lock things down and get serious.

MikeGagne · Senior Member

Hey Mike. I got your Reactive Training Manual this morning. I've learned a lot so far. I've made up to the chapter about Stress Management. Good book so far. Take it easy Mike and I hope you and your family have a Happy Easter.

Mike Tuchscherer · Guru

Thursday GPP
Barbell Circuit- 120-152bpm, 20min, HRavg=137, HRpeak=158
Stretching- 15min
Deep Tissue Work- 15min

Friday BDB
Shirt Bench (3/4)
70x3 75x3 80x2 85x1x2 80x2
525 x 3 x 1 @ 8.5
565 x 3 x 1 @ 9.5
595 x 2 x 1 @ 9
635 x 1 x 1 @ 9
635 x 1 x 1 @ 9.5
595 x 2 x 1 @ 9

Deadlift off plate +90c
75x3 80x2 85x3 75x5 70x5
565 x 3 x 1 @ 8
605 x 2 x 1 @ 8
645 x 3 x 1 @ 9
565 x 5 x 1 @ 9

BTN Press
4x6 @8-9
155 x 6 x 1 @ 7.5
170 x 6 x 1 @ 8
185 x 6 x 1 @ 9

Total Training Time: 151min

Im trying something new with the shirt work this block. Since I need to change shirts between attempts at the meet (and I think having a near max weight with a freshly put on shirt has caused me some problems), Im changing shirts after my 2nd set in training. This way should get me at least some practice with some heavier weights in training.
Benching today wasnt too great. I need to drop the weights about 5%. Partly due to efficiency, partly due to rules of performance. Its just some efficiency issues theyll get better in the next few weeks.
Deadlifts felt pretty good, but not as crisp as usual. I PRed, but barely. I also cut a set short due to time.
BTN press felt good. Pretty typical.

Sunday SBS
Squat +90c
75x3 80x2 85x3 75x5 70x5
535 x 3 x 1 @ 8
575 x 2 x 1 @ 8
605 x 3 x 1 @ 9
635 x 5 x 1 @ 9
495 x 5 x 1 @ 9

Ply Press
75x3 80x2 85x3 75x5 70x5
405 x 3 x 1 @ 7.5
435 x 2 x 1 @ 8
460 x 3 x 1 @ 9
405 x 5 x 1 @ 8.5
405 x 5 x 1 @ 8

RDL
4x6 @8-9
475 x 6 x 1 @ 7
525 x 6 x 1 @ 8
555 x 6 x 1 @ 9

Total Training Time: 121min

Squats felt good today. I was kind of surprised by the PR, so thats good. The rep work was a gut-check. Legs are definitely feeling the workout.
Benches felt really strong today. I moved weight really well and work on keeping my butt down.

Week 5
Monday GPP
Conditioning Circuit, 2 sets not very noteworthy

Tuesday SBB
Suit Squat (7)
70x3 75x3 80x2x6
715 x 3 x 1 @ 7
765 x 3 x 1 @ 7.5
805 x 2 x 1 @ 8
805 x 2 x 1 @ 9

Bench +90c
70x3 75x3 80x2x6
335 x 3 x 1 @ 8
355 x 3 x 1 @ 7.5
385 x 2 x 1 @ 9
385 x 2 x 1 @ 8
385 x 2 x 1 @ 8.5

Pin 13.5 Lockouts +90c
5x6 @8-9
315 x 6 x 1 @ 7.5
355 x 6 x 1 @ 8
380 x 6 x 1 @ 9

Total Training Time: 110min

I cut the squatting WAY short today. My efficiency is just off and I need to program based on my CURRENT abilities. Im also ridiculously PSNS dominant (been that way for about 2 weeks), so the reduced volume was an effort to curb that trend as well.
Not sure what happened with the benching, but it sucked and I need to get a handle on it.

Thursday Mega Stupid Workout
Shirt Bench (3/5)
70x3 75x3 80x2x6
495 x 3 x 1 @ 7
535 x 3 x 1 @ 8
565 x 2 x 1 @ 8
565 x 2 x 1 @ 8.5
565 x 2 x 2 @ 8
565 x 2 x 1 @ 9
565 x 2 x 1 @ 8.5

Deadlift
70x3 75x3 80x2x6
575 x 3 x 1 @ 7
615 x 3 x 1 @ 8
655 x 2 x 4 @ 8
655 x 2 x 2 @ 8.5

3Board Press
70x3 75x3 80x4 75x5 70x5
455 x 3 x 1 @ 7.5
485 x 3 x 1 @ 8
515 x 3 x 1 @ 11
465 x 5 x 1 @ 8.5
435 x 5 x 1 @ 7.5

Deadlift off plate +90c
70x3 75x3 80x4 75x5 70x5
535 x 3 x 1 @ 7
575 x 3 x 1 @ 8
605 x 4 x 1 @ 9

SSB 11" Squat
5x6 @8-9
385 x 6 x 1 @ 8
415 x 6 x 1 @ 8
450 x 6 x 1 @ 9
415 x 6 x 1 @ 8.5

BTN Press
4x8 @8-9
145 x 8 x 1 @ 7.5
160 x 8 x 1 @ 8
175 x 8 x 1 @ 9
155 x 8 x 1 @ 8

Total Training Time: 262min (not quite 4.5 hours)

Wow, I havent done anything this dumb in a while. I have had some scheduling issues that have required me to pile 2 days worth of workouts into one day. Im not saying this was the smartest training decision to make, but its the one I made. Like I said, I havent done anything obnoxious in a while, so I guess Im overdue.
The shirt work was actually good today (FINALLY!). I did drop the estimated 1RM from last week so its more indicative of my current ability. Most of the reps touched and Im starting to feel more efficient (like I know what Im doing or something!). Also, my wife told me the other day that if I cant meet the rules of performance during training, then maybe Im not as strong as I think I am (oooh! Burn!). Shes right, though. And I know its fairly obvious, but maybe sometimes it just takes hearing it from the right person. One way or another, its been sticking in my mind better.
The deadlifts went really well. They were nice and strong the whole way through. I was really feeling the groove by the end, too, which is a major training goal for this session.
By the time I hit 3Boards, the fatigue was starting to show big time. I missed a 4th rep with 515, which Im sure I wouldve got had I not just done a marathon bench session.
During the 2nd Deadlift movement, I did pretty good all things considered. My hands were shot and I noticed I got gassed very easily, but I had been at it for quite some time at this point, so I guess thats to be expected.
The SSB work was pretty good. I actually hit a PR here. I did end up too tired to worry much about the last set, though.
And the BTN pressing was good as well. A PR here as well. Done.

Mike Tuchscherer · Guru

Saturday SBD
Squat +90c
70x3 75x3 80x4 75x5 70x5
515 x 3 x 1 @ 7.5
535 x 3 x 1 @ 8
570 x 4 x 1 @ 9
535 x 5 x 1 @ 9
515 x 5 x 1 @ 8.5

Ply Press
70x3 75x3 80x4 75x5 70x5
385 x 3 x 1 @ 7
405 x 3 x 1 @ 7.5
430 x 4 x 1 @ 9
405 x 5 x 1 @ 8.5
385 x 5 x 1 @ 7.5

Seated Zercher GM's
4x8 @8-9
205 x 8 x 1 @ 8
225 x 8 x 1 @ 8
240 x 8 x 1 @ 9

Total Training Time: 100min

I had good form on the squats today. I was hitting good depth on all my reps. I had a 12 box that I was using just as a depth-check and it seemed to work pretty good. Id obviously like to eventually get away from this, but for now I think its a good tool for me. My back was still slammed from the marathon session 2 days prior to this, though.
Benching was very solid today. I didnt attempt any PRs, but my setup was good and I felt like I was able to really get some drive behind my benching.
I was really feeling the zercher stuff all up and down my back. Even in my hips/glutes to some degree. This is definitely grunt-work. The lockout is what gets tough at the end.

Week 6
Tuesday SBB
Suit Squat (8)
75x3 80x2 85x3 85x2 75x2
715 x 3 x 1 @ 8
765 x 2 x 1 @ 8
810 x 3 x 1 @ 9
810 x 2 x 1 @ 10
715 x 2 x 1 @ 7.5

Bench +90c
75x3 80x2 85x3 85x2 75x2
355 x 3 x 1 @ 8
385 x 2 x 1 @ 8.5
405 x 3 x 1 @ 9.5
405 x 2 x 1 @ 8.5
355 x 2 x 1 @ 8

Pin 13.5 Lockouts +90c
4x5 @8-9
355 x 6 x 1 @ 8
375 x 5 x 1 @ 9
395 x 5 x 1 @ 9
355 x 5 x 1 @ 7.5

Total Training Time: 141min

Squats were an inch or two high today with the tighter suit. Its still better than it used to be. The 810x3 was better strength-wise than last week. I used a 14 box on the last 2 sets. Its a good depth indicator in a suit (if I can hit it). Im trying to be better about depth in training, but man, its hard on the ego.
The bench work probably wasnt as bad as it felt. I was basing the last few weeks off an old max and this was my first chance to really re-assess it. I was pretty close, but no PR, which is what I wanted.
The lockouts went fine. They are definitely tough. This pin setting is probably about a 2 board level.

Wednesday DBS
Deadlift
75x3 80x2 85x3 85x2 75x2
615 x 3 x 1 @ 7.5
655 x 2 x 1 @ 7.5
697 x 3 x 1 @ 9
697 x 2 x 1 @ 9
615 x 2 x 1 @ 8

3Board Press
75x3 80x2 85x3 75x5 75x4
465 x 3 x 1 @ 7.5
495 x 2 x 1 @ 8
530 x 2 x 1 @ 9
530 x 3 x 1 @ 9.5
465 x 5 x 1 @ 8

SSB 11" Squat
4x5 @8-9
405 x 5 x 1 @ 7.5
445 x 5 x 1 @ 8
475 x 5 x 1 @ 9
425 x 5 x 1 @ 7.5

Total Training Time: 113min

The deadlift PR was SOLID! My hamstrings are a little tender, but I still performed very well. Deadlifting was on today!
At first, I was really disappointed with my benching, but then I saw that I made a miscalculation last week. The bad news is that I trained heavier than I intended to today. The good news is that this was approx a 10 pound PR over last week.
The SSB work felt very powerful and strong. Im curious to see what I could do oly-style with a straight bar in a high position, close stance, etc. I wonder if my levers are built for that.

Mike Tuchscherer · Guru

Friday BDB
Shirt Bench (4/5)
75x3 80x2 85x3 85x2 75x2
535 x 3 x 1 @ 8
565 x 2 x 1 @ 8
602 x 3 x 1 @ 9
602 x 2 x 1 @ 10
535 x 2 x 1 @ 8

Deadlift off plate +90c
75x3 80x2 85x3 75x5 75x4
565 x 3 x 1 @ 8
605 x 2 x 1 @ 8
650 x 3 x 1 @ 9
565 x 5 x 1 @ 8.5
565 x 4 x 1 @ 9

BTN Press
4x6 @8-9
175 x 6 x 1 @ 8
185 x 6 x 1 @ 8
205 x 6 x 1 @ 9
185 x 6 x 1 @ 8.5

Total Training Time: 129 min

I didnt touch the benches as well as last week (tighter shirts this week), but I still got some solid (legal) reps in. The very last set I really concentrated on tuck-flare with the elbows and it was EASILY the best set of the day.
The deadlifts felt very strong today. I definitely had more in the tank. This is a good note to end this movement on.
The BTN press was a PR, but the technique was starting to look a little rough.

Overall, I REALLY didnt feel like training today. Im proud of myself that I sucked it up and put in work.

Saturday SBD
Squat +90c
75x3 80x2 85x3 85x2 75x2
535 x 3 x 1 @ 7.5
575 x 2 x 1 @ 8
610 x 3 x 1 @ 9
535 x 5 x 1 @ 9
535 x 4 x 1 @ 9
535 x 1 x 1 @ 8

Ply Press
75x3 80x2 85x3 75x5 75x4
405 x 3 x 1 @ 7.5
435 x 2 x 1 @ 8
465 x 2 x 1 @ 9
405 x 2 x 1 @ 7
465 x 3 x 1 @ 10

Total training Time: 88min

I tried some new stuff on the squat today. I experimented with a higher bar position (about an inch or two) and a closer stance (hip to shoulder width). It was interesting. Without jumping to any conclusions, Im going to play with a regular stance and a higher bar position next week. Im trying to get my technique dialed in for my individual levers its something I should have done 5-6 years ago.
As far as the bench I just didnt have it today. On the first 465 set, I misgrooved the 2nd rep. And rather than struggle for a 3rd, I just shut it down. The last set MIGHT have been @9 if I wasnt tired, but I was.
Next week will be very interesting training. Ill get some videos up.