Reactive Training Systems

Date: Mar 21, 2009

My Training Log

Mike Tuchscherer · Guru

Your preface brought up an interesting point. You don't need all those things to get strong. They can help, but you don't need it.

A lot of people get very sensitive about this topic, so please don't be one of them. Just hear me out. If there's something that you can use here, take it. If not, then ignore the post.

Look at what you're telling yourself psychologically. I'm probably misunderstanding you, but you seem to give the lack of "proper" powerlifting equipment a position that keeps you from improving / reaching your potential. That becomes a psychological barrier (and you'd never even notice it if it was happening). The fact of the matter is this: if you want to, you'll find a way to succeed. Maybe you don't want / can't drive to a different gym. That's fine. I don't think you need to. I think that given the proper psychology and a little creativity, there's plenty you can do in the gym where you're at.

About 6 years ago, I build a reverse hyper. I was so psyched... I KNEW I was going to squat 900 within a year. I mean, why wouldn't I? I had the right equipment that was holding me back, right? Well, I finally squatted 900 about 5 years later. And it had absolutely nothing to do with the reverse hyper.

Date: Mar 22, 2009

Thanks Mike for getting back to me so quick. I loved your interview in the March
2009 Powerlifting USA magazine. I think you're right, I was limiting myself by thinking I need all that stuff. I forgot to mention we dont have boxes for box squats.
I guess I watched those Louie Simmons training dvds and I had it in my mind that what separated me from Westside Barbell was not having that kinda equipment they had.
I also forgot to include my calf workout from last week.
I did seated calf raises, 6 sets
2 45 pound plates X 20
3 45 pound plates X 20
3 45 pound plates X 20
3 45 pound plates +10 pounds X 20
3 45 pound plates + 20 pounds X 20
3 45 pound plates + 25 pounds X20

Thanks Mike for the support and everything. I'll let you all know what I do this week coming up in the gym. Peace, Mike

Date: Mar 22, 2009

I forgot to give a little background on myself. I am not currently taking any supplements. I really cant afford any at the current time. I just take a fish oil
pill twice daily, a multivitamin(centrum brand) daily, and vitamin C daily.
My diet mainly consists mainly of fish, chicken, fruits, vegetables. I do eat pizza though on the weekends, usually once or twice. If you got any questions or anything, just ask. Peace, Mike

MikeGagne · Senior Member

Ok heres what I did today. 3-23-09 Monday

Shoulders and triceps

I started backwards

rear delt reverse pec deck
120X10
140X10
140X10
140X10

seated lateral raises machine Cybex
80X10
100X10
110X10
120X8
130X6

seated barbell military presses
135X10
145X10
155X6
165X4
175X3

rotator cuffs with dumbells
10sX10
10sX10
10sX10
10sX10

triceps nosebusters
60X10
60X10
60X10

overhead dumbells
70X12
75X10
80X10

arm extensions machine
100X10
120X10
125X10

triceps pushdowns
90X10
90X10
90X10
90X10

Thats it. Any comments, suggestions, critiques would be greatly appreciated. Anybody that
replies to mine can expect me to reply to theirs. Thanks. Peace.

Mike Tuchscherer · Guru

What are your goals? You mention wanting a Powerlifting gym, but your training seems to be oriented to bodybuilding (not a problem at all -- I am just curious).

MikeGagne · Senior Member

Hi Mike. Well my main goal is to bench, squat and deadlift as much as possible raw and drug free. I like Raw because I think its more of a gauge of what your actual power is. I dont have any bodybuilding aspirations at all. I guess my training partners tend to follow more of a bodybuilding split. They wont deadlift with me either so I deadlifted and then joined up with them starting on the row machine. One of my two training partners bitched out and didnt do
abs with us.

Anyway for anybody thats interested heres what I did today:

Back, calves and abdominals

deadlifts
135X10
225X10
315X6
405X1
465X1 (I was suprised I got it, actually cussed on this set)

row machine cybex
190X10
210X8
230X6
250X4

pull down cybex machine(I grip with my thumb overhand)
210X10
230X10
270X8
240X10

hyperextensions
25 pound plateX12
25X12
35X10
35X10

seated calf raises
2 45 pound plates X 15 (feet slanted outwards)
2 plates +10 pounds X 15 (feet slanted outwards)
2 plates X 15 (feet slanted inwards)
2 plates X 20 (feet straight)
2 plates X 20 (feet slanted outwards)
2 plates X 20 (feet slanted inwards)
I switched my feet positioning on these to see if it does anything for my calves. My calves
have gotten stronger but size wise they look small to me. Maybe this will help.

ab dominals
cable crunches
90X20
100X20
100X20
exercise ball raises (lower abs)
3 sets I didnt count I just did it to failure each time

scissorlock abs(not sure if thats the right name for these. Just did a bicycle like movement
with my elbow touching my opposite knee)
3 sets to failure didnt count for this either

side bends on hyperextension machine
3 sets X 20 reps

Thats it. Thanks for the reply Mike. Take care everybody.

MikeGagne · Senior Member

Ok heres what I did today:

Chest

Bench press
135X12
225X10
275X4
315X1
345X0 (I took it down and pressed it up about 4 inches it got stuck and I couldnt move it up)

Incline dumbells
75sX10
85sX8
95X4
105X4

decline bench presses
225X10
235X10
245X10
265X6

I skipped the flyes, crossover cables, or pec deck which I usually do as my 4th exercise.
I dont think doing those types of exercises will increase my bench press any.

I did 4 sets of grip work. I took a 20 pound dumbell at home and held it up for 30 seconds.
I think grip work is important because I really dont want to miss a deadlift because my grip gave out.

I took yesterday off. Take care everybody and thanks if you read this.

MikeGagne · Senior Member

Today I did biceps and traps. I usually do legs on Fridays but the back of my knee is sore as well as stiff. Not sure how it occurred. Couldve been the squatting deep and the too many sets I had been doing lately. It hurts where the hamstring connects to the back of my knee.

Anyway heres what I did:

My training partner and I started with buddy curls
barbell
80X10
80X9
80X8
80X7
80X6
80X5
80X4
80X3
80X2
80X1
I did a variation of dumbell curls I inclined the bench and layed on it, letting my biceps hang in the air
30sX10
35sX10
35sX10
35sX10
concentration curls
25X12
25X12
25X12
25X12
cable curls
80X12
80X12
80X12
80X12
traps
dumbell shrugs
65X10
75X10
85X10
95X10
upright rows
70X10
80X10
90X10

MikeGagne · Senior Member

I did shoulders and triceps today. I took saturday and Sunday off.

I started with some rotator cuff exercises
10sX10
10sX10
10sX10
10sX10

Barbell military presses
135X10
155X8
175X5
185X4

lateral raises dumbells
I did them one side at a time
25sX10
30sX8
30sX8
30sX8

rear delts (reverse pec deck)
120X10
140X10
160X8
160X6

modular tricep extension
80X10
80X10
90X8
100X6

arm extension(this machine is like doing a skullkrusher while seated kinda)
100X10
110X10
120X8
130X7

next I did an exercise for my injured hamstring.
I got on a exercise ball and did that exercise that BobW told me about.
4 sets X 12 reps

Thats it for today. I talked too much to friends today but I guess I cant complain because one
of my friends spotted me on all 4 of my barbell military presses and that helped so much having a liftoff.

Take care everybody. Thanks for reading this.

MikeGagne · Senior Member

Hey Everybody. I hope everybody is doing good.

I did back today. Unfortunately I was unable to deadlift because my hamstring is still bothering me.

I started with 6 minutes on the eliptical Pre Cor machine to warm up.

Back
lat pullodowns wide grip
120X12
140X10
160X6
170X6

lat pulldowns close grip
130X10
150X10
170X8
180X6

seated low cable rows
160X10
180X10
200X10
220X6

barbell rows
135X10
155X10
165X10
175X10
185X10

hyperextensions
25 pounds X10
35X10
35X10
45X10

I finished up with 12 minutes on the bicycle to rehabiitate my nagging hamstring and I stretched for a few minutes and I was done.

MikeGagne · Senior Member

I did chest today. I had a training partner today, that was very helpful.

Chest
bench press
barX10
135X12
225X10
255X7
275X4
300X2

incline dumbells
80X10
90X8
100X4
110X1

hammer strength incline
three 45 pound plates each sideX6
3 plates +15 pounds n each sideX6
3 plates +25sX4

hammer strength decline
3 45 lbs. plates each side+25sX 6
3 plates + 35s on each sideX6
4 plates each sideX5

It was a fun workout. My training partner and this other guy Im friends with kept telling jokes
so it was a lot of fun today. Havent had that much fun in the gym in a while. I was disappointed with my 300 pounds for 2 reps on bench press. I probably should have been able to get 3 or 4 reps. For some reason, I was kind of tired despite getting 8 hours of sleep last night.

I went home and rested for an hour and then I walked 1.5 miles around a football field.
I figured this might help me get rid of the tightness in my hamstring Ive been having.
I talked to a guy at the gym today who had hamstring tightness too. He said it took about a month for it to go away. I stretched out my legs when I came back home. Im gonna put the heating pad on it tonight for 30+ minutes. Take care everybody. Thats it for today.

MikeGagne · Senior Member

Alright heres what I did today:

Biceps and forearms

Alternating dumbell bicep curls
25sX10
35sX10
40sX10
45sX10
50sX6

ez curl bar curls
25 pounds each sideX10
35 pounds each sideX10
45 pounds on each sideX6
45 pounds on each sideX6

Alternating dumbell hammer curls
35sX10
40sX10
45sX8
50sX6

Then I did 32 minutes on the stationary bike. I thought this would be good for my hamstring
to work out some of the tightness in it. I think I burned about 150 calories and did 5.19 miles.

Then I stretched out my hamstring for a few minutes and that was it for today.

MikeGagne · Senior Member

Today I did a few different bodyparts

I started with:

seated calf raises
2 45 pound platesX20
2 45 pound platesX20
2 45 pound platesX20
2 45 pound platesX20
2 45 pound platesX20
2 45 pound platesX20

leg extensions(went real light, still having hamstring pain)
50X10
60X10
70X10
80X10

barbell shrugs
135X12
225X10
315X6
365X0
315X5

crunches on an exercise ball
6 setsX 20 crunches = 120 crunches

I was running short on time so I only go to do 20 minutes on the stationary bike today.
It said I burned 96 calories and I did 2.8 miles.

Thats it. Keep lifting hard everybody.

MikeGagne · Senior Member

I took today off. My favorite powerlifters are Chuck Vogelpohl, Jeremy Hoornstra, Nick Winters, and Mike Tuchscherer.