70lb Raw Total PR in Three Weeks
by Mike Tuchscherer

My most recent training cycle was one of the most productive that I can remember in terms of a total. This productivity was a direct result of working smart and training hard. I learned a lot of stuff to make this happen and it has paid off big time and shows no signs of stopping. I have taken several "lessons learned" from this training cycle. I am applying these lessons to my new cycle, as well as to the training of the athletes that I am responsible for. It is already making an impact, too, as several are having fantastic results.

What happened?

It's no secret that I have been overlaying RTS onto a Block Periodization framework. As an aside, I'd like to mention that this is how RTS was intended to work - as tools to customize training. It is not a high-level organizational tool; it is to be paired with the best organizational methods for each individual.

I am training primarily for the Raw Unity Meet. During the Realization Block (3 weeks), I went from a 685 raw squat to a 725 raw squat. I also went from an 805 raw deadlift to an 835 raw deadlift and had a little room to go. During this time, my raw bench press went from 495 up to 502, then back down to 495. Needless to say this was disappointing. However, the net gain on my raw total was 70 pounds. Recognizing that this improvement was realized over the course of 3 weeks (and the fact that I am an advanced lifter) makes it even more remarkable.

One very important learning point is that these gains weren't fully built in the 3 weeks that I showed the improvement. It was the culmination of training from the entire cycle of training, which was 9 weeks in total. Each block builds on the blocks that came before it.

The first 3 weeks were an Accumulation Block where I trained to improve the size of the contractile elements of the muscles (this would be the Myofibrils if you're following my "Physiology for Meatheads" series). This isn't the only possible goal of an accumulation block, but it was an appropriate one for me. My template during this period was built around an upper/lower split. This seems to be better for many Accumulation goals. Many goals for the accumulation period involve causing a certain amount of structural stress, which takes a more concentrated volume of work to achieve and subsequently more time to recover. During later blocks, when goals shift to more inter/intra muscular coordination and other nervous system objectives, you'll notice the frequency increases. This is because not as much structural stress is required in each session, which allows faster recovery times.

During my Accumulation block, I didn't notice much. My body composition was improving, but not dramatically. I didn't gain any body weight. I didn't notice that much strength improvement. However, it did make it possible to see large gains in the subsequent blocks. My energy system efficiency did improve (aka "conditioning"), which was helpful in the later blocks.

My Transmutation block was pretty typical training as it relates to the last year or two for me. The frequency was relatively high. The loads got fairly heavy (into the 90% range). The volumes were appreciable as well. This block lasted 3 weeks and I saw my typical gains during this period; usually 3-5 pounds per week on most lifts. My exercise selection still focused on the General-Specific types. Why? Because this particular cycle did not lead into a contest. For a meet cycle, you might see somewhat more specific movement selection.

My realization block was very different than those I have done in the past. This one actually allowed me to realize gains, which is what it is supposed to do. I reduced my sessions from 4 per week to 3. Two of these sessions were "mock meets" that involved me working up to a 1RM in each of the 3 contest lifts. Yes, I was maxing out in all 3 contest lifts twice per week. And I kept it up for 3 weeks. I made small to moderate improvements in each session and they added up over the 6 sessions. Before anyone thinks, "oh, he's just a genetic freak" and discounts my whole experience, I have seen people who are NOT genetic freaks manage fine on this type of training. The key is simply to train appropriately. More on that in the next section….

Keys to success

There were a bunch of things that I think were instrumental in my success for this cycle. I will list a few of them in no particular order.

I trained with appropriate volumes throughout the cycle. Especially in the Realization period, I noticed that doing an extra drop set between 90 and 95% after my 1RM made a big impact on the speed that my gains came. I'm not suggesting that you do the exact same volumes, just that you be observant of the process.

Along the same lines, I also trained appropriately for my classification. Using the Russian Classification System, I am a Master of Sport, International Class (MSIC). At this level, the kind of training that I did is appropriate. At lower levels, it is not. Exactly how much is appropriate and how much isn't? I'm working on developing a training guide that can help answer these types of questions. But don't think that you'll get the same gains I did by doing my cycle. The key is training appropriately for where you are in your development. This is what will yield the best gains for you and is what RTS is all about.

About halfway through the realization block, I started using Amplifier again and I'll say it made a big difference to me. I noticed my rate of improvement for squat and deadlift increased (I was getting stronger faster). I also noticed my focus and mental clarity was better as well. This supplement has definitely become a staple for me. And I'm rather surprised, too. I'm not used to seeing such immediate effects from supplementation, but I certainly noticed it with Amplifier. I have a gut feeling it helps my recovery as well.

I also learned that, while the realization block certainly didn't "fry my CNS" like many would have told me, by the end I did have some minor joint irritation in my hips, elbows, and shoulders. I'm not pre-disposed for any of this either. No surprise - maximal weights are taxing on the body. The key here is in the preparation. No doubt many will attribute my success with this to genetics or age. But neither of those would matter if the proper preparation was not done. By doing the right prep work, I was able to complete the work that gets me stronger and continue recovering well. And I was able to do all this long enough to see dramatic results.

What does the future hold?

My next block will be of similar construction, but with some rather extensive modification to get my bench moving again. I have a gut feeling that I need myofibril hypertrophy in my upper body, so I will be taking steps to address this both from a training and nutrition standpoint.

I am looking forward to this next training cycle very much and I hope that it proves to be just as successful as this one has been!

Mike Tuchscherer is the owner of Reactive Training Systems, a company dedicated to individualized physical training. The goal of RTS is to help you become a dominant force in your sport! Learn more by visiting www.ReactiveTrainingSystems.com. Mike himself is an accomplished Powerlifter. He has over 12 years of experience training and researching the best training methods in the world. Mike has competed in raw and single ply competitions. He recently won the Gold medal representing the USA at the 2009 World Games; becoming the first American male to ever win this distinction. His best lifts in IPF competition are a 903 squat, a 644 bench press, an 826 deadlift, and a 2342 total in the 275 pound weight class.

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