Reactive Training Systems

Mike Tuchscherer · Guru

RE: Big Mike's Training Log

Mike Tuchscherer · Guru

Friday SBD
Squat- 75-85%, 16-18 NL
555x3 @8
595x2 @8
620x3 @9
620x2 @9
555x3 @9 smoked
555x3 @8 (35m)

Bench (thumb from smooth)- 75-85%, 16-18 NL
375x3 @8
405x2 @8
425x3 @8.5
425x2 @9
405x3 @8
405x3 @8.5 (27m)

SLDL off 100# plate- x5, 15-18 NL
515x5 @8
555x5 @8.5
580x5 @9 (18m)

Total Training Time: 110 min

Theres a lot to comment on here, both good an bad. First, I forgot my Olympic shoes at home, so these were regular squats today. They werent bad, but I can definitely feel the fatigue in my legs.
The benches actually went very well. You know, the way my Thursday workouts are constructed, youd think this would go badly and the squats would go well, but its the opposite. This was a very nice PR today for the second week in a row. Hopefully thats a good indicator for my raw bench strength when I get back to regular raw pressing next block.
The SLDLs were heavy, but technique was horrendous. I videoed a set and realized there was nothing stiff about my legs on this movement. Thats probably why I can go so heavy with it. Im not even sure if actual stiff legs would be good for me to do, but I want to be aware and justified for what Im doing.
All in all, it was a good workout, even if its because the average of ups and downs led it to be that way.

Weekly Analysis
Overall, the volume was very similar to last week, but it was condensed into lower intensity zones, which made it much less stressful.
This week was another solid week of training with me getting some good PRs, learning a lot about my technique, getting some really good programming ideas, and learning how to put a bench shirt on by myself. Cant beat that.

Chad McMullin · Senior Member

Mike, a couple of questions:

What is a ply press?

and what do the numbers with NL mean? This is probably covered somewhere, but I have not found it yet. Can't wait for your book.

Mike Tuchscherer · Guru

A ply press is a board press, but instead of using a 2x4, you use a piece of 3/4" ply wood. I guess it's kind of like a 1/2 board press, but I've just called them "ply press" since forever.

NL means Number of lifts. It's the total number of repetitions for that exercise.

The book should be available any day now. I've worked it out with some distributors and they should have some shipments. It's just a matter of it becoming available on their site.

Chad McMullin · Senior Member

Ok, next question

How are you able to do so well and train alone. Just reread the PLUSA interview and didn't realize you train alone most of the time. Although I have a team, they are still only teens and with the exception of 1 or 2 can't lift off or spot me well enough. Also, I can't really start training them till Nov. 7 because of our state HS rules. So how in the world can you get a usapl style shirt on and lift 500 plus by yourself. Have an open back shirt on the way (doing an apa or spf meet around nov/dec), so getting in the thing is not a big deal, but the lifting off is a bear. Suggestions? How do you handle a 500/600 plus liftoff without help?

Mike Tuchscherer · Guru

Lifting off yourself is just something you get used to. There's a little technique to it, but it's a strength that can be developed too. If you're already doing your own lifting off, you're on your way. Make sure your set up is deep under the bar. You want the bar to clear the uprights, but not by much or you'll be working too hard.

In all fairness, I can't lift off 95%+ by myself. I have a Crepinsek rack on the way that has mono-style hooks that I'll use for self-liftoff benching. I'll still lift off traditionally/normally a lot of the time because it's a skill I want to keep, but it will be nice to have the option.

Chad McMullin · Senior Member

ok, how do u get your shirt on by yourself? do u just get someone to help?

Mike Tuchscherer · Guru

See the video at the top of page 8.

KTW · Member

If you want to lift off by yourself, setup so the bar is just under eye level. After you unrack let the bar weight pinch your shoulderblades together. I have to do this a lot and I can bench about 95% with this method. Just takes a little getting used to but it doesn't really take away from my lifts

Mike Tuchscherer · Guru

Week 4 Transmutation Block
Monday SBB
Suit Squat (kim) +wraps- 85-95%, 5-6 NL
825x1 @7
875x1 @8
922x1 @9 cut short due to whip, but still owned it.
875x1 @8 best depth yet
825x1 @8.5 (57m)

Ply Press- 85-95%, 5-6 NL
435x1 @8.5
465x1 @8.5
487x1 @9
465x1 @8.5
455x1 @8.5 (32m)

Pin 4 Lockouts- x5, 20-24 NL
415x5 @8
440x5 @8.5
467x5 @9
425x5 @8 (23m)

Total Training Time: 171 min

Numbers wise, this session was right on track. The volume dropped (of course), but the intensity spiked. I got quite a few lifts in at over 90%, which is a good thing.Squats were pretty awesome. I wrapped with the new Titanium wraps that Titan has. They are great! The material is really stiff I think theyll make a big difference in my squat. I obviously came away with 922. I wanted to try 925, but there wasnt room on the bar. The only problem I had with 922 was the bar was whipping so much it was difficult to control. I ended up cutting 922 a fair bit high, but the strength was there easy. It didnt feel that heavy and it moved very well. After the 922, I went to 875 and it was much better depth-wise. 922 is a pretty big PR for my squat.Ply Press went well, too. I didnt know if Id PR here or not, but I did! It was a 1 pound PR, but considering how finicky my bench can be especially after heavy squatting I was happy with this.I actually did the wrong protocol for lockouts, but it worked out fine. I hit a small PR here, so I was 3 for 3 on PRs today and it was a tough day to get em!

922:

2nd set of 875:

Tuesday DBS
DL off 100# plate +90c- 80-90%, 10-12 NL
575x2 @8
620x1 @8
650x2 @9
650x1 @9
605x2 @8.5
605x2 @8.5 (28m)

Bench +180cc(d)- 80-90%, 10-12 NL
315x2 @8.5
335x1 @8.5
350x2 @9
350x1 @9
315x2 @8
330x2 @8.5 (25m)

SSB Oly Squat +90c- x4, 10-14 NL
405x4 @8
435x4 @8.5
465x4 @9 (13m)

Total Training Time: 111 min

Overall, this session was also on target.I hit nice PRs in all 3 lifts today. Deadlifts went very well. The 650x2 @9 was very solid. I was sore from yesterday to start with, so this was a really good round of pulls.After getting stretched out on the bench, I actually ended up with a nice PR here, too. Just like yesterday, I didnt know how it would fare because my bench exercises tend to slow down after 3-4 weeks. I moved 350 nicely, though. Thats pretty good with this chain setup.The SSB Olys were actually a big PR today. I havent done 4s in a while, so it was a nice break.

-- Edited by Mike Tuchscherer at 14:04, 2008-08-20

Mike Tuchscherer · Guru

After a very long wait, the RTS Manual is finally available for sale!

Here are the current vendors:
Iron Gladiators: http://www.irongladiators.com/index.cfm?page=books.cfm&content=reactivemanual.cfm

Check the threads at the top of both forums for frequent updates on vendors!

Just in case you missed it, here are some stats:
85 pages of very dense, usable information
Written like an instruction manual
Includes a CD with spreadsheets designed to track your training
Teaches you how to custom-design your own programs!!!

Mike does an excellent job in describing logical personal programming for powerlifting via his Reactive Training System and puts it in a language that is easy to understand and use for the intermediate powerlifter. From basic templates to more advanced ones, Mike gives you the tools to successfully program your own training based on your personal goals and how you are responding to your training. The Reactive Training System is one that can grow as the knowledge and skill level of the powerlifter grows, and I highly recommend it to anyone that is simply looking to get efficiently stronger and stronger without spinning their wheels.

-Eric Talmant
Elite Fitness Systems Sponsored Athlete
Raw Unity Championship Founder/Director

Recently, Mike has helped me lay out an RTS deadlift program. I have to admit I am not a big fan of programming. However, by manipulating reps, sets, and percentages on the fly Mike has helped me realize the value of volume control. It is hard to argue when just after 6 weeks of the program you hit a 40 pound PR in a lift you struggle with. Through just the early stages of Mike's program my speed off the floor and form have improved big time. So much in fact that a few other members of Team Super Training have jumped on the RTS band wagon.

Mike's RTS program reminds me of the great Bruce Lee's motto, "Be Like Water". This program adapts and conforms to YOU as you go. By learning the ins and outs of the Reactive Training System you will be able to adjust your reps, sets, and percentages as they suit your current strength levels.

Mark Bell, aka "JackAss" from www.elitefts.com
Owner of Super Training Gym, Sacramento, CA

-- Edited by Mike Tuchscherer at 21:13, 2008-08-20

deanredzic · Veteran Member

Just ordered my copy, I cant wait!

Chad McMullin · Senior Member

Ordered mine this evening. Any tricks to setting up a bench only program using the rts?

Mike Tuchscherer · Guru

Thursday BDB
Shirt Bench (Sarah)- 85-95%, 5-6 NL
615x1 @7.5
660x1 @8
705x1 @9.5 (misgrooved)
665x1 @8.5
635x1 @8 (41m)

Deadlift- 85-95%, 5-6 NL
695x1 @8.5
735x1 @9.5
770x0 dumb. Cut it here. Need the rest (25m)

Incline (pinky on ring)- x6, 15-18 NL
295x6 @8
315x6 @8
330x6 @9 (13m)

Total Training Time: 126min (pretty good for this type of workout)

This workout gets mixed reviews.
Benching was pretty awesome. First of all, I put on, adjusted, and took off the shirt completely solo. And this shirt was tight, too. That means when I get my rack in my garage, Ill never have to leave! Hahahaha! Seriously, though, it was really cool. And on top of that, I hit a 705 bench, misgrooved it, and still made the lift. If I had grooved it right, I wouldve stroked it. I came about a ½ inch from touching, so I think if I play with it some, I could get that to touch. I just have to groove it right.
As good as bench was, Deadlifts were terrible. I should have been able to stroke 770, but I couldnt even break it off the floor. My main excuse is that I was tired from benching, which has driven a slight template change for next week. Well see how it goes. Other than that, this has been a very taxing training block, which I think is at least partly responsible. Not to mention Ive been doing a ton of 90 and 95% lifts so far this week.
Inclines were Inclines.

Friday SBD
Olympic Squat- 80-90%, 10-12 NL
585x2 @8.5
620x2 @8.5
660x2 @9 surprising
660x1 @10 horrible!
585x2 @8 (37m)

Bench (thumb from smooth)- 80-90%, 10-12 NL
405x2 @8
435x1 @8
455x2 @9
455x1 @9
405x2 @8
435x2 @8 (27m)

SLDL off 100# plate- x8, 16-23 NL
475x8 @8.5
515x8 @8.5 (10m)

Total Training Time: 120min

Note: This workout was less than 12 hours after my Thursday workout.
PRed in all 3 lifts today. Thats pretty good for being so quickly after the last workout. That wraps up a heck of a training week and a training block. Things throttle back next week and I start accumulating again for the last time before Worlds!

Weekly Analysis
Volume dropped predictably and intensity was sky-high this week, so everything was on track. It was a tough week, but I made it through.

Mike Tuchscherer · Guru

Chad McMullin wrote:

Ordered mine this evening. Any tricks to setting up a bench only program using the rts?

No real tricks to it. Just learn the principles and apply them to your training. That's the whole point of it anyway. If you have more specific questions, let me know!

PS, thanks for buying the book! I appreciate the support!