Reactive Training Systems

Binford · Senior Member

RE: Big Mike's Training Log

Mike Tuchscherer · Guru

I do my Lat/ab work in my conditioning circuits, so it's usually not outlined in that much detail. This stuff is almost prehab in nature as it's intent is to keep the spine and shoulders in proper alignmnent and prevent muscle imbalances.

Movements like tricep extensions, GHR's, reverse hypers, etc, in my opinion, are suited for muscular hypertrophy. And I agree with you that this is a very important aspect of training. But in my experience, I achieve better hypertrophy (and more specific hypertrophy) by using more specific movements and simply changing the protocol. For example, rather than GHR, I may do RDL. It's harder work, and it tends to be better for morphological changes in my experience. In a similar sense, I'd rather do a Floor Press for 6-8 reps than tricep extensions.

I guess my point is that I agree -- all the components are important. But I address the components differently.

Binford · Senior Member

I kind of like to look at it as Zatsiorsky says in his book, I can't remember the exact quote but its something like train the parts not the whole, now he was obviously talking about training methods and not exercise choice but I think it can be applied to exercise choice as well.

I can definately see your point and would agree that more compound movements would provide better morphological changes but they will create more stress. I would think you would want to you would want to take sometime away from using so many compound movements to recover from all the stress, but that being said, since I started using a block periodization model you really learn what your body can and can't handle and nobody knows that better than yourself.

Mostly i was just curious if you performed any many general movements and if not why, thanks for the info Mike.

Derek

-- Edited by Binford on Wednesday 29th of April 2009 05:19:28 PM

Mike Tuchscherer · Guru

Binford wrote:

I can definately see your point and would agree that more compound movements would provide better morphological changes but they will create more stress.

I think this is the crux of it right here. All things being equal, they do produce more stress, but I considered several other factors in my decision as well.

1) I can manage the stress by managing the volume and intensity of the workload, so I can stress myself without overtraining.

2) Recovery from stress is what produces the adaptation to begin with.

3) it's somewhat "common lifter knowledge" that heavier, compound movements produce more morphological "bang for the buck".

Anyway, that's the process I used to choose this particular style of movement.

Binford · Senior Member

Cool, after I read my post I feel I may have came off as nitpicky or something, that was not at all my intention. I was just wondering the reasons behind your choices. Thanks Mike.

Mike Tuchscherer · Guru

Not at all. thanks for the question!

Mike Tuchscherer · Guru

Week 7
Tuesday SBB
Suit Squat (7)
80x2 85x1 90x2 90x1 85x2 80x2
765 x 2 x 1 @ 8
815 x 1 x 1 @ 8
860 x 2 x 1 @ 9
860 x 1 x 1 @ 8.5
815 x 2 x 1 @ 8.5
765 x 2 x 1 @ 8

Bench +90c
80x2 85x1 90x2 90x1 85x2 80x2
375 x 2 x 1 @ 8
395 x 1 x 1 @ 8
422 x 2 x 1 @ 9
422 x 1 x 1 @ 9
395 x 2 x 1 @ 8.5
375 x 2 x 1 @ 8

Total Training Time: 129 min

This was another disappointing week for squats. I struggled to get my technique back on par. I finally started making ground at the end of the workout. Set 5 was decent and set 6 was the best. Im thinking if I allow my knees to travel forward just a touch (subconscious) and really drive my chest up (i.e. squat kind of like Mastrean) then Ill have an easier time hitting my depth. It kind of worked on the last one. I need to develop the idea and try it again next week.
The Bench work was good, though! This was a 3 pound PR and was VERY close to not being a PR at all! This movement is starting to feel better than it has in the last couple of weeks. Im just glad to move around a little weight today.

Wednesday DBS
Deadlift
80x2 85x1 90x2 90x1 85x2 80x2
655 x 2 x 1 @ 8
700 x 1 x 1 @ 8
740 x 2 x 1 @ 9
740 x 1 x 1 @ 9
695 x 2 x 1 @ 10
655 x 2 x 1 @ 8.5

3Board Press
70x3 75x3 80x2x6
415 x 3 x 1 @ 7
445 x 3 x 1 @ 7.5
475 x 2 x 6 @ 7.5

Total Training Time: 81 min

Deadlifting went okay today. 740x2 @9 was an improvement, but I didnt have the snap that Ive had previously. My readiness has been down slightly, so I should probably address that.
The 3Board work felt stupid-strong today. I was killing 475 every time I touched it. I even went to a 2Board to see if that make it any harder still easy. This movement was definitely on today.

Thursday Make up work
Pin 13.5 Lockout
5x5 @8-9
355 x 5 x 1 @ 8
375 x 5 x 1 @ 8.5
400 x 5 x 1 @ 9
365 x 5 x 1 @ 8.5

SSB 11" Squat
5x5 @8-9
425 x 5 x 1 @ 8
455 x 5 x 1 @ 8
480 x 5 x 1 @ 9

Total Training Time: 66min

I did this work today because Ive ran out of time for both of my previous workouts, so rather than just chalk it up as a loss, I did a mini-workout today.
The Lockouts were iffy. My readiness today was just shot as Im sure you can imagine. I did hit a small PR, though (which has been weeks in the making). Its also a bit surprising considering how sluggish everything felt.
When I came to the SSB work, my back was feeling rather smoked, but it held up okay. The set with 480 moved very easily, but I cut the last 2 sets because Im not sure how my lower back would take it. Now its time for some restoration work.

-- Edited by Mike Tuchscherer on Thursday 30th of April 2009 09:24:08 PM

MichaelG · Senior Member

"740x2 @9 was an improvement, but I didnt have the snap that Ive had previously."

Well what kind of snap do you want from nearly 3/8ths of a ton? LOL

Oh and is it creepy if I noticed you got a haircut between Tuesday and Wednesday?

Richievibes · Newbie

Hi Mike, after watching your squat videos I can see what you are trying to do with your technique as the SSB video clearly demonstrates the dip you are looking for to help you get depth.

I have an alternative suggestion that may be worth considering.

For this suggestion to have any merit it relies on the statement I have made below being a correct assessment.

The statement is that the "dip" you are performing is essentially a slight forward travel of the knees in the bottom portion of the squat taken to temporarily relieve the stretch on the hamstrings, adductors and glutes to allow the hips to drop to parallel because without this dip your hamstrings, adductors and glutes reach the fullest stretch their current level of extensibility allows at a position slightly above parallel.

If my statement above is correct, please consider my alternative. I feel there is no problem with your hamstring, adductor and glute flexibility or your body position in the bottom of the squat. What I feel could be improved is how you get to the bottom position.

I feel it would be stronger to allow the slight forward travel of the knees (currently performed at the bottom of the squat as a dip) to occur throughout the first portion of the descent such that the descent begins with a simultaneous travel of the hips backward and the slight forward travel of the knees. So half way down into your descent the knees have made all the travel they will do and so the latter portion of your descent is purely the hips travelling backward and down to parallel.

Done this way, you still get to the same bottom position (full IPF depth) but with the added advantage that the tension on the hamstrings, adductors and glutes has kept taught into the hole and is fully available to contribute to the hip extension of the ascent.

I'm not sure if any of this is useful to you but at least it provides some ideas to think over.

Mike Tuchscherer · Guru

MichaelG wrote:

Oh and is it creepy if I noticed you got a haircut between Tuesday and Wednesday?

Not creepy considering the hack-job I got this time....

Mike Tuchscherer · Guru

Richievibes wrote:

That seems like pretty good advice. I'll definitely play with it. Thanks!

Tony Parrella · Senior Member

hey mike nice job on the vids. it looks like on the bench video that you dont touch your chest, is there a reason for that?

Mike Tuchscherer · Guru

Friday BDB
Shirt Bench (3/4)
80x2 85x1 90x2 90x1 85x2 80x2
565 x 2 x 1 @ 8
605 x 1 x 1 @ 8
640 x 2 x 1 @ 9
640 x 1 x 1 @ 8.5
605 x 2 x 1 @ 8.5
565 x 2 x 1 @ 8

Deadlift +mini
70x3 75x3 80x2x6
505 x 3 x 1 @ 8
535 x 3 x 1 @ 8
575 x 2 x 6 @ 8

Total Training Time: 129min

Benching was really good today! Technique was much better and Im starting to feel strong again! Whats more is most of these reps touched, so definitely doing well on the shirt work!
Pulling was solid today as well. Seemed to feel better as the sets went on!

Saturday SBD
Squat +90c
70x3 75x3 80x2x6
515 x 3 x 1 @ 7.5
535 x 3 x 1 @ 8
575 x 2 x 3 @ 8
575 x 2 x 3 @ 8.5

Ply Press
70x3 75x3 80x2x6
375 x 3 x 1 @ 7
405 x 3 x 1 @ 7.5
435 x 2 x 6 @ 8

Seated Zercher GM's
4x8 @8-9
215 x 8 x 1 @ 7
235 x 8 x 1 @ 8
255 x 8 x 1 @ 9
235 x 8 x 1 @ 9

Total Training Time: 126min

Squats were solid today. My technique adjustments look mechanically sound and feel maybe even a little stronger. I was starting to get tired by the end, but I guess 8 sets will do that.
Pressing was just a little sluggish today, but it still went well. I really tigheneted up my rest breaks, too.
When it came time for the zerchers, I was dreading it. This is just manual labor. But I sucked it up and did it anyway. Hit a nice PR, too.

Week 8
Monday SBB
Suit Squat (8)
75x3 80x2 85x3 85x1x3
715 x 3 x 1 @ 8
765 x 2 x 1 @ 8
815 x 3 x 1 @ 9
815 x 1 x 3 @ 8

Bench
75x3 80x2 85x3 85x1x3
395 x 3 x 1 @ 8
415 x 2 x 1 @ 8
440 x 3 x 1 @ 9
440 x 1 x 1 @ 8.5
440 x 1 x 2 @ 8

3Board (thumb from smooth) +180pp
4x4 @8-9
285 x 4 x 1 @ 8
305 x 4 x 1 @ 8.5
330 x 4 x 1 @ 9

Total Training Time: 117min

Depth seemed better this week, but Im still a little high. Set 5 was probably the best one. I tried being more aggressive today, which helped some aspects, but not others. I think I need to slow it down a hair and just focus on driving my chest up / pulling my elbows down. That would be temporary. Once Im more comfortable with the new technique, I should be able to pick up speed again.
The raw benching went surprisingly good today. I felt pretty strong and landed a small PR. Nice work for the 1st week of raw benching!
The CG 3Board work felt solid today too. PRed here as well (which is something to be proud of on this movement).

Tuesday DBS
Suit Deadlift (1)
75x3 80x2 85x3 85x1x3
625 x 3 x 1 @ 8
675 x 2 x 1 @ 8
715 x 3 x 1 @ 9
715 x 1 x 2 @ 8

Bench +180pp +90c
85x1 90x1 95x1
265 x 1 x 1 @ 8
285 x 1 x 1 @ 8
300 x 1 x 1 @ 9

Hi Bar Oly Squat
4x4 @8-9
425 x 4 x 1 @ 7.5
475 x 4 x 1 @ 8
515 x 4 x 1 @ 9

Total Training Time: 110min

Initially, TRACd this morning as a relatively strong sympathetic, so that impacted my training decisions.
I pulled in a suit today for the first time in a while. It felt awkward as it often does. This time it was better though (have a looser suit). I took the suit off for the last 2 sets and, despite not having a raw warmup, I still pulled fairly well. The belt was pretty loose too. Jury is still out on whether I want to really pursue suit work or not. The first rep with 715 took 1.75 seconds with a suit and 1.85 seconds without a suit. I feel like thats a pretty small difference. And the suit seems to hurt my setup and my grip. Im going to think about it for a while.
I cut all my drop sets for the bench work due to my ANS function. The weights moved pretty solid, though. This was a solid PR.
By the time I got to the last movement, I felt tired and sluggish. Plus this style of squatting is just something Im not very good at. I hit my top set and cut it early for recoverys sake.

-- Edited by Mike Tuchscherer on Tuesday 5th of May 2009 07:41:45 PM

Mark Robinson · Senior Member

The weights you move never cease to amaze me! Do you have a strong tendancy to go sympathetic at the moment or is it that I only ever read about when you do? What are the factors causing this do you think (if you don't mind answering that).

Mike Tuchscherer · Guru

I don't really tend toward either SNS or PSNS dominance, but I have periods of time where one will be more prevailent than the other. It usually has to do with the stage of training that I'm in. Right now, I've had an intensity focus and I have tested more toward the SNS side. When I was in a volume block, I tested more on the PSNS side.

I'll probably do some specific restorative work tomorrow to help bring me back in ANS balance.