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Nick U


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Nick's Training Log
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Finally one of these forums lets me on.  So I'm a day late getting started on this but I'll back date my next post.  My macro cycle for tri service began yesterday.  I'm using a typical linear periodization program, which utilizes Mike's reactive training system to control volume and intensity thorough out the cycle.  The number one priority in any program I write is change.  Mike's rts helps with this by allowing me to work at the same percentage but jump around on the stress and intensity levels to acheive a different effect.  I will be using a three day split that is similair to the program used by Chad Aichs.  I train three days a week, I squat twice and bench once on the first week and the opposite on the next week.  This allows for a bit more than 72 hours recovery between similair workout.  This isn't to say that I aim for full recovery between every workout, it just says that it takes me longer to recovery, partially becasue of me and partially because of the USAFA lifestyle, early to rise never to bed. My current gym numbers are a 545 squat, 395 bench, and a 550 deadlift.  My goal for Tri - Service is a 580 squat, 410 bench, and a 600 dead.


-- Edited by Nick U at 21:52, 2008-10-09

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Nick U


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65% med/lo 7%dm 24 TT
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12" Box Squat         goal 240

225 6 @7-8
240 6@8
250 6@ 9 - pushed it a bit hard here, high volume makes it harder to judge RPE
235 -6 @ 8-9


Sumo SLDL goal 245

225 - 6
245 - 6 @ 7-8
255 - 6 @ 8
255- 6 @ 8
235- 6 @ 8

Zercher DL

185 - 4
185 -4
185 -3

heavy ab work

The volume really took its toll today.  My work capacity is down right horrible, but what can you expect from 6 weeks of peaking followed by two weeks off.  It'll come back quick.

I discovered a new trick today.  Ryan, a member of my team was having trouble falling foward in
the squat.  After watching him, I noticed he shifts alot of weight to his toes.  I had him pull his toes up (keeping the ball of his feet on the ground) as he descended and ascended and his form improved dramatically.  However Grant tried this and I saw no change in his form.  It must depend on the paticulair weakness in the squat.



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Mike Tuchscherer


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RE: Nick's Training Log
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Nice to see you on here, man. You know, a 600 pull at 198 is no freakin' joke! Keep up the good work, man!

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Nick U


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65% med/lo 7%dm 24TT
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Incline Press  goal 180lbs

185-7 @ 7-8
205- 7 @8-9
205- 7 @8-9
205-7 @8-9
190- 7 @ 8
190-7 @8-9


Upright Row

95 - 7 @8
95-7 @8-9
115-7  @9
105-7 @ 8
105 - 7 @ 8-9

-These kicked my ass and the weight is embarrassing, I know that having a shoulder imbalance can really hold back your bench so I'm hoping that a couple of cycle of these will really change things

Close Grip 2bd - exhausted

225 -7
225 -5
225-4
235 - 5


Fatigue is still and issue as I push through this high volume work.  However the extra volume feels great.  I'm hoping that the weakness I discovered in the upright row will pay off big time in my bench.

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Nick U


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Nick's Training Log
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Did some light upper back work and jump plyometrics today.  Every squat I do is slow as hell regardless of weight so I'm combing plyometrics and dynamic work to try and force a bit of speed into my legs.

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Mike Tuchscherer


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Err... Plyometrics are very difficult to program, Nick. I'm all for Dynamic work if you feel like you need it -- provided the load used is correct. Plyos can be tricky and hit-or-miss for powerlifters. If you decide to do them anyway, could you be specific with what you do?

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Nick U


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My dynamic work is typical westside style, 8 sets of three at a 7-8.  I don't trouble too much with programing the weight like I do in my ME slots, I just try to hit the correct rpe and keep the bar moving fast.  I end by increasing the weight and hitting a set of 3 around a nine.  As for the plyometrics I do jump training where I squat down real low and jump up to a 2-3 foot box.  The plyometircs aren't programmed, I use it as a feeder workout.  The dynamic work however is and is used for my first slot on my second squat day, if the week calls for it.

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Mike Tuchscherer


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Just FYI, that's called a box jump. 2-3 feet... that sounds low, but it may be a good thing if you're using them as feeder workouts. If you start to feel even a little overtrained, that's the first thing I would drop. In the meantime, I'm going to be very interested in how this works for you!

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Nick U


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The height is an equipment limitation.  I just saw a whole set that goes up to about four feet on elite finess for about 70 so I may be investing in that before too long cause I like the idea behind jumps.  The only concern I've had is that I have to shift to my toes to jump.  This is tends to be counter intuitive to what is desired in the squat, but I think the over arching idea is good. 

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Nick U


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Date:
65% med/lo 7%dm 24TT
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Dynamic Squat (doubled mini bands + 3ch)  8x3
135-3
185-3@7
185-3@7
185-3@7-8
165-3@7
165-3@7
165-3@7
165-3@7

225-2@9


Front Squat 7@8-9

135-7
155-7@7-8
185-7@8
205-7@8-9
205-7@8-9
190-7@8-9

SS bar box squat

183-3
225-3
225-3
225-3

heavy abs
light weight upright row (shoulder rehab)

Today felt pretty good but I wasted alot of time and effort on finding appropriate weight for my rpe range, the front squat and squat with bands and chains were both new to me so I had to do a bit of guess work to figure out where to start.  I've done a front squat before as a feeder but never programmed one so it was different and i don't think the weight is accurate.  The groove is odd to me and as soon as I get over the learning curve of finding the groove I expect the weight to shoot up pretty quick.  On a positive note though, front squat is one hell of a core workout.

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Nick U


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Ok so I just had a revelation, I don't really record PRs anymore on anything outside of the big 3, I've been so focused on staying with my percentages and working off of goal weights that I just kinda let PR tracking go the wayside. I never like the idea of thinking "I'm about to bust a PR" in my head as I lift cause it kinda creates a mental barrier. Anyway the point I'm getting at is my training is based on a hitting a percentage of a goal weight that I move up every week, depending on the week it may be just five pounds but on weeks that I only squat or bench once I usually jump the goal weight up 10 or 15 pounds. Now here is the part that caught my attention, I've not failed to hit the desired percentage of my goal week in months. So this means that everytime I lift in one of my two ME slots I hit a PR in that lift. Looking back through my training log confirmed this. Freaking sweet huh.

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Mike Tuchscherer


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Nice, Nick! I do something similar, except realizing it means I do know I'm about to break a PR.

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Mike Tuchscherer


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What's going on, Nick? I know you been training....

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Grant Gavran


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He has been too busy leading airmen to post right now

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Nick U


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Yeah I've been training but I've been bogged down with a couple issues lately. The biggest is of course finals. The second is the fact that they are taking the pit away. Nothing like watching something beautiful get turned into ****. Makes me want to punt a baby. As of summer 2008 the once useful powerlifting pit will be transformed into a water polo locker room. Which begs the question why do people who compete in tiny rubber band like speedos need a private locker room? I seriously doubt they are shy. Bates is little to no help on this issue, it may be because he knows we are gonna lose though. You know I won't go down with out a fight but intensity is useless against rank. I've tried several angles and the one I'm on now is trying to get into the football IC room. The new S and C coach is a big weight lifting fan and maybe I can get his support by showing him what we are doing. We'll see.

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