Reactive Training Systems

Date: Jul 7, 2009

RE: Big Mike's Training Log

spoiler · Veteran Member

Hey Mike, I noticed that when you pull, you dont just walk up to the bar and quickly grip it and rip it, you actually stay down while holding the bar for quite a long time, maybe 8-10 secs. I have always been told that you loose your stretch reflex when staying in position (before pulling) for too long. Im not really sure if I completely understand what the stretch reflex is, but your comments would be appreciated. Thanks Steve

Mike Tuchscherer · Guru

Stretch reflex is just that -- a reflex in the muscle. It's involuntary (meaning we can't control it). It occurs when the muscle is stretched (usually under load). The reflex is that the muscle then tries to contract. Since it's involuntary by itself, if you overlay a voluntary contraction with it, you get a stronger overall contraction of the muscle, thus lifting more weight.

Stretch reflex in the deadlift is almost non-existent due to the fact that there is little to no loaded stretch in the beginning of the lift. Stretch reflex also dissipates rather quickly (~2 seconds), so what little you do get is probably gone by the start of the pull anyway. I take my time on the setup in order to make sure my setup is perfect -- the slightest variance can throw the whole lift off, so I'd rather get that part right instead of salvaging the almost non-existent stretch reflex.

Hope that helps!

Mike Tuchscherer · Guru

Week 17
Monday SBB
Suit Squat (15) + wraps
80x2 85x2 90x1x3 80x2 85x1
775 x 2 x 1 @ 8
825 x 2 x 1 @ 8.5
875 x 1 x 1 @ 9
875 x 1 x 1 @ 8.5
875 x 1 x 1 @ 8.5
775 x 2 x 1 @ 7.5
825 x 1 x 1 @ 8

Bench
80x2 85x2 90x1x3 80x2 85x1
415 x 2 x 1 @ 8
435 x 2 x 1 @ 8
465 x 1 x 1 @ 8
465 x 1 x 1 @ 8.5
465 x 1 x 1 @ 8.5
415 x 2 x 1 @ 8
435 x 1 x 1 @ 8.5

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

Squats
Locking in before the descent helps so much (turning knees out, squeezing shoulder blades, pulling elbows). I was pretty happy with squats today. My depth was borderline on the first 4 sets. And with me squats get worse as I fatigue, but the last 3 sets I really locked in and they were better. I think I got my suit dialed in as well.
Benching
This was solid enough. My CNS score was a little low today, and it showed in that the weights were slightly harder than usual. Thats okay, though. The point is the work for today.
3Board
Solid PR here today!

Wednesday DBS
Suit Deadlift (2)
80x2 85x2 90x1x3 80x2 85x1
695 x 2 x 1 @ 8
745 x 2 x 1 @ 8
785 x 1 x 1 @ 8.5
785 x 1 x 1 @ 8
785 x 1 x 1 @ 8
695 x 2 x 1 @ 8
745 x 1 x 1 @ 9

3Board Press
80x2 85x1 90x2 90x1 85x2 80x2
475 x 2 x 1 @ 7.5
505 x 1 x 1 @ 7.5
535 x 2 x 1 @ 8.5
545 x 2 x 1 @ 9
515 x 2 x 1 @ 9
495 x 2 x 1 @ 8

SSB Oly Squat +980c
5x4 @8-9
415 x 4 x 1 @ 7.5
445 x 4 x 1 @ 8
480 x 4 x 1 @ 8
495 x 4 x 1 @ 9

CNS is still showing signs of fatigue. Despite that, I pulled pretty well today. 785 was pretty strong, but I fatigued quickly. The 3Boards were really good very big PR here today. Felt much more worthwhile than last week!
I hit another huge PR with my SSB work today. Because of that, the tough work Ive put in the last two weeks, and the remaining work ahead, I cut the last set.

Thursday BDB
Shirt Bench (6/11)
80x2 85x2 90x1x3 80x2 85x1
585 x 2 x 1 @ 8
615 x 1 x 1 @ 8
655 x 1 x 1 @ 9
655 x 1 x 2 @ 9
615 x 2 x 1 @ 8.5
585 x 2 x 1 @ 8

Incline
5x5 @8-9
295 x 5 x 1 @ 8
315 x 5 x 1 @ 8.5
335 x 5 x 1 @ 9
315 x 5 x 1 @ 8.5
315 x 5 x 1 @ 9

I touched 615 in the #6 shirt. I also did 655x1 @9 in the #6 shirt (lost a little focus and it got sloppy, but strength is definitely there). The shirt had a medium jack for the 655. The #11 shirt is a super katana and I used it from the 2nd single on. It just feels like its too big. I need to get a smaller one. Overall, good stuff today. This is precisely what I need before the contest.

I cut the deadlifts due to a lack of time. I planned to pick them up on Friday, but I was still too underrecovered for 90% work.

The incline work was pretty good, though. Not much else to say.

Friday SBD
Squat
80x2 85x1 90x2 90+20WRx1 85+20WRx2 80x2
595 x 2 x 1 @ 8
635 x 1 x 1 @ 9 +90WR
675 x 2 x 1 @ 9.5
675 x 1 x 1 @ 10 +180WR
595 x 2 x 1 @ 8

Ply Press
80x2 85x1 90x2 90+20WRx1 85+20WRx2 80x2
435 x 2 x 1 @ 8
465 x 1 x 1 @ 9 +110WR
495 x 2 x 1 @ 11
495 x 1 x 1 @ 11 +110WR

RDL
5x5 @8-9
525 x 5 x 1 @ 8
565 x 5 x 1 @ 8
595 x 5 x 1 @ 9
565 x 5 x 1 @ 8

I cant describe the mental gut-check that this was today. I will be gone all next week on Code Change, so Im intentionally overreaching now. Then today is a tough workout no matter what. Add sore muscles to the equation and its more mental than physical. After every single set, I thought about cutting the workload, but I didnt. The 90%x2 was almost a PR. Then 675+180WR is an 855 negative with no belt talk about a gut-check. This was the hardest Ive worked squat in maybe ever.
Ply Press was the same way, but here I was actually missing weights. Still very challenging mentally, but I think fatigue just overcame me. I cut the work early due to how taxing missing can be and also the weight releasers. Handled some pretty crazy weight here, too.
I had to really did deep for the RDLs. I cut it a little short because the fun isnt over yet. Im off tomorrow, but I go out with a bang on Sunday before I leave. Gotta heal fast.

-- Edited by Mike Tuchscherer on Friday 10th of July 2009 07:25:11 PM

JordanLinteris · Senior Member

"SSB Oly Squat +980c"
5x4 @8-9
415 x 4 x 1 @ 7.5
445 x 4 x 1 @ 8
480 x 4 x 1 @ 8
495 x 4 x 1 @ 9

Jeez Mike, you must have robbed all of the chain from a cruise ship of something! 1475 pound walkouts!!! LOL.

Grant Gavran · Senior Member

dang dude way to fight through that squat

TRON · Senior Member

Shazzzam!

Mike Tuchscherer · Guru

JordanLinteris wrote:

"SSB Oly Squat +980c"
5x4 @8-9
415 x 4 x 1 @ 7.5
445 x 4 x 1 @ 8
480 x 4 x 1 @ 8
495 x 4 x 1 @ 9

Jeez Mike, you must have robbed all of the chain from a cruise ship of something! 1475 pound walkouts!!! LOL.

Good to know someone is checking me closely... lol

briangodsen · Senior Member

That is some serious work. 675lbs + 180lbs deep squatting with no belt after a week of overreaching. Awesome.

JordanLinteris · Senior Member

I wouldn't really call it checking, but more like stalking. I like my men younger and muscular! LOL. Seriosly though Mike, insanely impressive with the weight releasers. Even the walkout looked intense!

Date: Jul 15, 2009

Mike, I have a question for you about the weight releasers. I may be totally off base, but heres my thoughts. After thinking about it, when you use the weight releasers, you are coming down with 855 lbs, so your body is preparing to spring back up with 855 lbs, but then boom the weights gone and you are only coming up with 675 lbs. Could this possibly mean that you might max out more with weight releasers than without because of the way your body prepares itself for the heavier load? Or would the fact that it is more taxing on the way down cancel that benefit out? Obviously it doesn't matter whether the max is more or not but I was just curious about the physiology of how that works.

Mike Tuchscherer · Guru

I can see where you would think that from a physiological standpoint, but in my limited experience, it makes the lift MUCH harder to do. Maybe that's due to me using so much WR, but I on't know.

MikeGagne · Senior Member

Mike why have you been deleting my posts on my training log?

Mike Tuchscherer · Guru

I haven't. Are you ure they're being deleted?

JordanLinteris · Senior Member

FU**ING RIGHTS MAN!
It is midnight, I am sitting here in my underwear watching the live play by play of world games. My wife thinks I might have a problem LOL. By the looks of it, you and Shepil put on a hell of a show. Amazing to see 5 people over 1000kgs! The last little but of decison changing on the last pull was intense. It looked like you were going for the nat record, then backed out to try to secure the win. Good, smart move. Going 7 for 9 is an awesome day. Congrats on the win. That certainly is a large one, and one of redemption from the following year. I look forward to seeing some vids of this, Mike!