Reactive Training Systems

Mike Tuchscherer wrote:

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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

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You look good in red.

 

Mike Tuchscherer wrote:

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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.

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Acid stimulates the sympathetic, but later it will stimulate the parasyumpathetic and increase the oxidation rate slightly. Its primary influence would be as a band-aid when you need a sympathetic kick. For example, when exhausted and alkaline as a result, then you'll probably have muscle soreness. If you take some apple cider vinegar to kick start the sympathetic and add some calcium to also stimulate the sympathetic (absorption aided by the acid), you can pull out of the parasympathetic dominance quickly. Youll also then want to follow-up with some protein and fat to prevent a backslide into parasympathetic from the delayed effect of the potassium.

 

***Note: I had video to post, but since its been so long and Im so short on time, I think Im going to skip it this time. Sorry!

Thursday BDB
Shirt Bench (3/5)
75x3 80x2 85x3 85x1x3
535 x 3 x 1 @ 8
575 x 2 x 1 @ 8.5
605 x 3 x 1 @ 9
605 x 1 x 3 @ 8.5

Deadlift +mini
85x1 90x1 95x1 90x1 85x2
605 x 1 x 1 @ 8.5
645 x 1 x 1 @ 8.5
680 x 1 x 1 @ 9
645 x 1 x 1 @ 9
605 x 2 x 1 @ 8.5

Incline (pinky on ring)
4x5 @8-9
285 x 5 x 1 @ 8
305 x 5 x 1 @ 8.5
325 x 5 x 1 @ 9

Total Training Time: 131min
TRAC: 4P

Shirt work continued to improve this week. I am getting better with my technique. All my reps today were touches or near-touches.
Deadlifts felt okay today. I was not as tight as usual in the bottom and thus had a harder time locking out. Still was solid enough for a PR.

Friday SBD
Squat
85x1 90x1 95x1 90x1 85x2
625 x 1 x 1 @ 8
665 x 1 x 1 @ 8.5
700 x 1 x 1 @ 9
665 x 1 x 1 @ 9
625 x 2 x 1 @ 8

Bench (pinky on ring) +90c
85x1 90x1 95x1 90x1 85x2
405 x 1 x 1 @ 8.5
425 x 1 x 1 @ 8.5
450 x 1 x 1 @ 9
425 x 1 x 1 @ 9
405 x 2 x 1 @ 9.5

RDL
4x5 @8-9
515 x 5 x 1 @ 8
555 x 5 x 1 @ 8
585 x 5 x 1 @ 9
565 x 5 x 1 @ 9

Total Training Time: 121min
TRAC: 4P

I felt pretty good about this considering how long its been since I raw squatted without a belt. All in all, this felt really good today. Strong raw squatting! Depth was there for all of these, too.
For the bench, I had to execute very well to hit a PR on this one and I did it. Im pretty proud of this one. I got tired quickly, though.

Week __
Tuesday SBB
Suit Squat (8)
80x2 85x1 90x2 90x1 85x2 80x2
2 x 765 x 1 @ 7.5
1 x 815 x 1 @ 8
2 x 865 x 1 @ 10
1 x 765 x 1 @ 8

Bench
80x2 85x1 90x2 90x1 85x2 80x2
415 x 2 x 1 @ 7.5
445 x 1 x 1 @ 8
470 x 2 x 1 @ 9
470 x 1 x 1 @ 8.5
445 x 2 x 1 @ 9
415 x 2 x 1 @ 8

Suit Squat (8)

515 x 2 x 3 @ 0
605 x 2 x 2 @ 0
715 x 2 x 1 @ 0

Total Training Time: No idea, but way too long.
TRAC: 0S

Terrible. I fail myself. The squats (first session) was ½ squats. Something has to be done about this. I am not focusing on my technique and its just not right. I need to quit messing around with this and get it right. Like yesterday. This is beyond frustrating.
My raw bench feels pretty good. I PRed today and Im looking solid, despite my crappy recovery rate.
The second squat session was after I talked to some folks and I tried a few different things. I think I may have something figured out.

Wednesday DBB
Suit Deadlift (1)
80x2 85x1 90x2 90x1 85x2 80x2
675 x 2 x 1 @ 8
715 x 1 x 1 @ 8
760 x 2 x 1 @ 9
715 x 2 x 1 @ 8
675 x 2 x 1 @ 7.5

Bench +180pp +90c
80x2 85x1 90x2 90x1 85x2 80x2
245 x 2 x 1 @ 8
265 x 1 x 1 @ 8
285 x 2 x 1 @ 9
265 x 2 x 1 @ 8
245 x 2 x 1 @ 7.5

3Board (thumb from smooth) +180pp
5x4 @8-9
285 x 4 x 1 @ 8
305 x 4 x 1 @ 8.5
315 x 4 x 1 @ 8
335 x 4 x 1 @ 9

Total Training Time: 121min
TRAC: 1S

I think this poor recovery that Ive been exhibiting lately is a direct result of not doing my GPP work (and the subsequent lack of ANS balance).
The suit deadlifts felt much better this week. I felt like the suit actually gave me something rather than just mess me up. Looked strong this week!
The bench work was solid as well. I suppose it should be accounting for how I only did half my bench work yesterday. Oh well, I need to feel good about a workout.
The 3board work was a nice PR. I had to really concentrate on being explosive out of the bottom, but I got some work done!

Thursday GPP
Conditioning Circuit- 148-168bpm, HRavg=157, HRpeak=179. 15min
(consisted of BB rows, ab wheel, step ups, and a 200m run)
Stretching/foam roll

Friday BDB
Shirt Bench (3/11/5)
80x2 85x1 90x2 90x1 85x2 80x2
575 x 2 x 1 @ 8
605 x 1 x 1 @ 8.5
645 x 1 x 1 @ 8
655 x 1 x 1 @ 9
645 x 2 x 1 @ 10

Deadlift +mini
80x2 85x1 90x2 90x1 85x2 80x2
575 x 2 x 1 @ 8
605 x 1 x 1 @ 8
645 x 2 x 1 @ 9
645 x 1 x 1 @ 9
605 x 2 x 1 @ 8
575 x 2 x 1 @ 7.5

Incline (pinky on ring)
5x5 @8-9
285 x 5 x 1 @ 8
305 x 5 x 1 @ 8.5
330 x 5 x 1 @ 9
315 x 5 x 2 @ 8.5

Total Training Time: 151min
TRAC: 3S

Not my best pressing day. I started off okay, though. On set 3, I tried the Super Katana. Didnt feel a lot different than a tight regular katana to me. I couldnt get the 3rd or 4th sets to touch without going to the belly. I then changed to a regular katana for the last set and it didnt go too well. After I pressed the 2nd rep about ¾ of the way up, I hit the uprights and I was done. But in fairness, that was my 4th rep around 650. I was probably getting tired.
Deads redeemed the workout (as usual). Felt very strong here today.
Inclines went well too. Its just the gear that gives me trouble.

Saturday SBD
Squat
80x2 85x1 90x2 90x1 85x2 80x2
585 x 2 x 1 @ 7
625 x 1 x 1 @ 8
665 x 2 x 1 @ 9
665 x 1 x 1 @ 9
625 x 2 x 1 @ 9
585 x 2 x 1 @ 8

Bench (pinky on ring) +90c
80x2 85x1 90x2 90x1 85x2 80x2
385 x 2 x 1 @ 9
405 x 1 x 1 @ 8
430 x 2 x 1 @ 11

RDL
4x5
515 x 5 x 1 @ 8
565 x 5 x 1 @ 8.5
590 x 5 x 1 @ 9
565 x 5 x 1 @ 8.5

Total Training Time: 118min
TRAC: 2P

I played around with stances today and lo and behold, I found that my regular stance seems to suit me best. If I just focus on my execution, Ill be a lot better off.
Its harder to keep your knees out when the weight gets heavy (duh). Tried 4th set with my feet ducked out just a tad. I dont think it helped. I think my normal stance is the way to go I just need to focus on execution. When I do it right, Im spot on by all accounts.
I had a little momentum going into the bench work, but I think my percentages were off a little. I cut some work out to account for the miss on set 3.
Good work on the RDL today. Not much else to say about this one.

Sunday GPP
DB Conditioning Circuit- 45# bells, 20 minutes. HRavg=126, HRpeak=147
Lots of stretching, cane work. Trying to get my recovery back in order.

So things will be returning to normal soon (regular busy, not crazy busy). Here's what I did last week. Skills evaluation later today. I will post videos for that as well.

Week 10
Monday SBB
Suit Squat (9) +wraps
75x3 80x2 85x3 85x1x3
715 x 3 x 1 @ 7
765 x 2 x 1 @ 8
815 x 3 x 1 @ 8.5
815 x 1 x 2 @ 8

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

Total Training Time: 132min
TRAC: 4N

Glory to GOD, I finally got some squats where they need to be! I finally hit depth and from my preliminary looks at the video, I think I did it on just about every rep. Focusing on execution works! I did this by really concentrating on 1) pushing my knees out and 2) descending with some speed. Also, my strength definitely felt like it was there today. I plan on more of the same next week!
I also finally tried out the new Max RPM knee wraps from Titan. Im going to stick to my titaniums for a while because the Max RPM is more than I can handle on such short notice. I wrap my own knees and I was able to LOCK THEM DOWN without much effort. They are very supportive wraps that Im going to have to work my way into.
The bench work wasnt as stable as it has been in the past, but I did push weight. I was trying to cut my rest periods down, so I fatigued quickly. And I ran out of time for the 3Board work (I had family coming in town).




Tuesday DBS
Suit Deadlift (1)
75x3 80x2 85x3 85x1x3
635 x 3 x 1 @ 7.5
675 x 2 x 1 @ 8
720 x 3 x 1 @ 9
720 x 1 x 3 @ 8.5

Bench +180pp +90c
75x3 80x2 85x3 85x2 75x2
235 x 3 x 1 @ 8.5
255 x 2 x 1 @ 8
270 x 3 x 1 @ 9
270 x 2 x 1 @ 9
235 x 2 x 1 @ 7.5

SSB Squat +90c
4x5 @8-9
405 x 5 x 1 @ 7
435 x 5 x 1 @ 7.5
455 x 5 x 1 @ 8
475 x 5 x 1 @ 9

Total Training Time: 140min
TRAC: 5N

This was another very good workout!
Deadlifts werent up to potential, but they were still better than they have been so far (PR). My hands were hurting a lot, but I was still moving the weight pretty good. Im looking at my estimated maxes and depending on how the skills evaluation goes well, lets just say Im getting hungry for Jon Kucs deadlift record again.
The bench work was pretty good. It was a PR, but I had to gut it out a little.
The SSB work was fantastic. I hit about a 20 pound PR and the only thing I changed was how I focus on execution of the movement. Id say it makes a difference!

Wednesday GPP
45# dumbbell circuit, 20 min, HRavg=118, HRpeak=149
Stretching/Theracane

Friday BDB
Shirt Bench (3/6)
75x3 80x2 85x3 85x1x3
535 x 3 x 1 @ 8
575 x 2 x 1 @ 8
610 x 3 x 1 @ 8.5
610 x 1 x 1 @ 7
630 x 1 x 3 @ 7.5

Deadlift +mini
75x3 80x2 85x3 85x2 75x2
535 x 3 x 1 @ 8
575 x 2 x 1 @ 8
615 x 3 x 1 @ 9
615 x 2 x 1 @ 8.5
535 x 2 x 1 @ 7

Standing Military
4x6 @8-9
185 x 6 x 1 @ 7.5
205 x 6 x 1 @ 8
225 x 4 x 1 @ 9

Total Training Time: 140min
TRAC: 3mS

My top set of shirt benching was easy, but I could only get them down to about ½ reps due to the shirt (brand new katana). I had trouble touching all my reps today and I discovered that if I dont get my feet wide, my butt will come up as well (another duh moment for me). Good strength today, but I need to touch.
Deadlifts felt really strong. Hit a comparatively big PR today and still came through strong on it. My deadlift is feeling really good lately.

Saturday SBD
Squat
75x3 80x2 85x3 85x2 75x2
555 x 3 x 1 @ 7
595 x 2 x 1 @ 8
630 x 3 x 1 @ 9
630 x 2 x 1 @ 9
555 x 2 x 1 @ 7.5

Bench (pinky on ring) +90c
75x3 80x2 85x3 85x2 75x2
335 x 3 x 1 @ 7.5
365 x 2 x 1 @ 8
385 x 3 x 1 @ 8.5
405 x 3 x 1 @ 10

RDL
4x6 @8-9
515 x 6 x 1 @ 8
545 x 6 x 1 @ 8

Training Time: 93min

I have had guests in the house all week and havent been sleeping much. I took a little caffeine before the workout and got a little jittery (bad idea). The top set of squats was pretty strong, but was only parallel not below. Technique is still improved over a couple of weeks ago despite the heavier weights. Maintain focus.
Benching felt solid. Set 3 was an improvement over last week and felt really strong, so I deviated from the plan. I tried for an all time PR on set 4. I didnt quite get a 9, but it was close and is still encouraging for this movement.
I was running out of time by the time I got to RDL. I did what I could and split.


Here's a raw squat video from a couple of weeks ago:





-- Edited by Mike Tuchscherer on Wednesday 27th of May 2009 12:59:34 PM

Week 11
Wednesday Skills Eval
Suit Squat (13) +wraps
85x1 90x1 95x1
815 x 1 x 1 @ 7
865 x 1 x 1 @ 8
915 x 1 x 1 @ 8.5
915 x 1 x 1 @ 8

Shirt Bench (4)
85x1 90x1 95x1
605 x 1 x 1 @ 8
645 x 1 x 1 @ 9.5
675 x 1 x 1 @ 10

Suit Deadlift (1)
85x1 90x1 95x1
715 x 1 x 1 @ 7
765 x 1 x 1 @ 8
805 x 1 x 1 @ 8

Total Training Time: 239min (almost 4 hours)

Let me start off by saying that this went much better than skills evals in the past have gone. However, probably due to the training time, it was very taxing. Ill start with squats.
Squats were a little disappointing. My descent speed was slow, but even with that, I should have gotten depth. I was probably about 2-3 inches high on all my reps. The suit was way too tight. It took me 45+ minutes to get it on and after I was done, I had to cut it off. One way or another, a guy like me shouldnt be using gear that tight. That said, Im still confident in my strength. Ill do a little more tune-up work next week and I should be dialed in for the meet.
Bench was pretty solid. The only problem I see is that my butt came up on a couple of reps, but thats easily fixable and I rarely have trouble in a meet. Technique-wise, this is the best Ive benched in a skills eval. Also, I just stuck with Shirt #4 because it had plenty of pop for what I needed. I think Ill wear that one in the meet and try not to change shirts. I also need to remember to tuck-flare my elbows as that will help a ton. This is feeling really good for contest time!
Deadlift was really good. This was the easiest Ive ever pulled 805. Im not ready to credit the suit just yet, but this is the lift Im most excited about for Nationals. As always, my strategy will be about the total, so what exactly Ill shoot for will depend on the competition, but Jon Kucs American Record at 275 is 854.


Thursday BDBB
Bench
85x1 90x1 95x1 100x1
445 x 1 x 1 @ 8
475 x 1 x 1 @ 8
500 x 1 x 1 @ 9.5
525 x 1 x 1 @ 11

Deadlift +90c
70x3 75x3 80x2x4
535 x 3 x 1 @ 7.5
575 x 3 x 1 @ 8
615 x 2 x 4 @ 8

Pin 13.5 Lockout +90c
4x6 @8-9
335 x 6 x 1 @ 8
365 x 6 x 1 @ 8.5
385 x 4 x 1 @ 9

Total Training Time: 88 min

I was feeling pretty good on the bench today, so I decided to modify my protocol and try a new 1RM. 525 was really close, but not quite there. Maybe I was too fatigued from yesterday, but one way or another, I really need to improve my raw bench.
My lower body felt like it had been hit with a bus today, so the deadlifts were a gut-check. I worked really hard to maintain focus and execute with precision. I think this effort is paying off.
I had to blaze through the lockouts because I got called in to work. I didnt PR, but I think it had more to do with the tempo of the workout than the weight itself.

Friday SB
Bench +180cc
70x3 75x3 80x2x4
285 x 3 x 1 @ 8
305 x 3 x 1 @ 8
325 x 2 x 4 @ 8

Squat
70x3 75x3 80x2x4
515 x 3 x 1 @ 8
555 x 3 x 1 @ 8
595 x 2 x 2 @ 8.5

Total Training Time: 55min

I was absolutely wrecked today. I had to train in the morning before work and I havent been sleeping enough for that. The squatting today was pretty ugly. I executed fine, but I had sticking points where Id normally just muscle through. I wasnt motivated at all and Im having trouble focusing at times due to fatigue. Luckily its all pretty acute and it should be fixed soon. The skills eval was harder on my than I thought.
I decided to cut the training for this week here. I feel kind of beat up and I want to prep for next week rather than remain hell-bent on completing a broken training week. This discussion is made as a coach, not an athlete.

Mike,
Good work on the lifts. That deadlift right there looked like it would have ended Kuc's record if the weight was on the bar. Good stuff man!