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Post Info TOPIC: BobW's Log
BobW


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Date:
RE: BobW's Log
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DaneKelley wrote:

bob im sorry to see that things aren't going the way you want them too. Dont give up if strongman is something you want to do keep at it an sooner or later things will happen. I dont really know your situation. i do know a few things but know nothing about it. does that make sense? didnt think so. i know pain my friend it sucks but if you can learn to work around it and in some cases through it you will acomplish your goals. keep at it and if you need anything feel free to ask me



 Thanks, Dane.

You know, man:  as much as things hurt, as much as I'm frustrated by the setback, I'm still picking up 500lbs and running up and down the driveway.

Which, as I like to say, ain't bad for an old fat cripple.

biggrin

Now, about car deadlifts...talk to me.  I've done 'em once in a comp, it was the standard Williams Strength setup, and we all faced away from the car.

Doing an "imitation" version with two bars butted against the wall, I found that it was better to face into the weight.

How do you know / decide which way to do 'em?

(I started a thread in the question section about this.)



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BobW


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Date:
4/4: Session 33
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Pretty good session today.  Warmed up slowly, starting with just some walking, then forearm rehab,  sledgehammer conditioning.
 
Tire Flip
  • Approached this very cautiously due to the load on the forearm; attempted to keep elbows straight
  • Really more of a technique session than anything; moved too slow, too cautiously for it to count for much else
  • Did get some good breathing going after one series of flips

Log Press Lockouts in Rack: 2x8x120;1x8x170,190/8.5;180/8.5

  • Warmed up for these with some log pressing, to get into the groove better
  • It's hard to find the proper position on partials, at least for me

Trap Bar DL: 1x5x135,225,315,405,495,545/8 (PR),520/8

  • Heightened awareness of heels, hammies, glutes on final 2 sets.  Never experienced that before.
  • Tight, held perfect form throughout

Back Extensions: 1x8x45

  • Pretty fried at this point, so decided to play.  Instead of holding a weight to my chest, I set in the rack and used a barbell in a high-bar squat position
  • Moving the weight just that much changes the lever quite a bit

Total Training Time: 120 minutes (including warmup)

 



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Mike Tuchscherer


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RE: BobW's Log
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Getting better, sir!

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BobW


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Date:
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Mike Tuchscherer wrote:

Getting better, sir!



 Thanks, Coach.



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BobW


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Date:
Mon 4/6: Rehab
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Scheduled "off" day in terms of "real" training.  Equally important, however, is staying on top of the calf and forearm rehab work.
 
Did a hike today over widely varied terrain, with some very uneven footing, really trying to see if the calf complained at extreme extension / contraction with just bodyweight.  It did fine.  The entire calf / ankle does seem to be a bit swollen, and there are some spots tender to the touch, so we're not there yet.
 
The forearm is improving a little bit at a time.
 
I did a bunch of band work / stretching, and then added in some wrist curling and reverse wrist curling with a pink dumbell.  Just wanted to get a good pump going, with no real intensity, flood the injured area with blood.
 
Spent some time with the Thumper as well, focused on hips and hammies.
 
I'm a little tired, a little sore (lower body); I suspect this is from trap bar DL's on Saturday.
 


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BobW


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Date:
4/7 Session 34
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Snowing hard (welcome to April in Cleveland), 30 degrees, and I didn't feel like dealing with it, so I stayed inside today. Started off with some forearm rehab.

Farmers DL: 2x6x135;1x6x185,225,245/8,225/8
  • For the first time ever, I felt my upper back working on a DL move. Not sure if this is good or bad; one advantage I've had to date is that everything has been locked into a rounded back position. Now that muscles are actually moving more, I foresee some time in getting them built up
  • Still a sense of heightened awareness of pulling through heels, hams, glutes - and I think this is a good thing
  • Forearm felt marginally better after this exercise, go figure.
  • This wasn't great (see below)

Seated Military (+50c): 2x15xbar;1x15x65,70/8.5

  • Unwrapped for everything but the final set
  • Better drive out of the rack position, and a slightly nicer rack position and bar path. The forearm is starting to come around.

Log Row: 1x10x120,170,190,210

Stone Lapping: 1x5

  • Decided to stick with partial movements here, and keep stress of the forearm to a large degree
  • These went fine, I still remember how to pick the stone up from the floor and drop it into my lap

 

Well, this was a crap workout. I walked in with a bunch of unresolved stress from work, on top of that I had a headache that was just crippling, I think it was just sinus junk from the changing weather. But I felt like I was going to puke after each set.

Finished the session, ate dinner, off to bed.

 



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Mike Tuchscherer


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RE: BobW's Log
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I wasn't expecting the "crap workout" comments. From reading about what you did, it sounds positive. I'd look at that in a positive light -- despite a bunch of other crap going on, you still accomplished good things in your workout.

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BobW


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Mike, I should probably explain myself a little bit better, and ask for help in dealing with this.

As you know, I lift at home, usually by myself.

Sometimes it's a struggle to leave the day's work behind me, to "check it at the door" so to speak.  The problem with this is focus.  On those days when I have this problem (like yesterday), I just can't focus on my sets the way I want to.

Mentally, I definitely wasn't even in the garage last night, I was someplace else, thinking about work issues that have no real meaning in my life, but which were dragging me down.

I hate that feeling.  I want to be engaged.  I want to be intensely focused on matters to me.

Hence my "crap" comment.



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Mike Tuchscherer


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I understand. I deal with that myself. The hardest part (to me) is recognizing that I'm doing it. Once I see that, I can try to correct it. I don't see much of a problem with it in terms of thinking between sets. But when you're getting ready for a set, stop and refocus your thoughts. Look at the bar and refocus yourself with positive self-talk. It's still harder on some days than it is on others, but it definately helps.

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BobW


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Date:
4/8: Rehab / GPP
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(P)Rehab
  • Forearm Rehab: Jumpstretch Band Stretching; PNF with Bands, Light Flies, Wrist Curls, Reverse Wrist Curls
  • Scap Pushups- 3x20
  • External Rotation Stretching
  • Side Lying External Rotation- 3x10

Neglected Muscles

  • Seated Rows, Neutral Grip, Choked Black Band: 1x10x135, 3x10x225
  • Standing Ab Cable Crunch: 1x10x35;2x10x80
 
GPP
  • 20 minute fast-paced hike with the puppies
  • Calf Stretching on Pro Stretch Unit
 
I'll follow this up with a massage session & stretching prior to bed.
 
Not a bad session.  I wasn't supremely motivated, but I was focused and not stressed out.  So, I just took my time, and really tried to feel everything.
 
Huge surprise:  my left forearm is going to come back better than ever.  It's much closer to 100% now, not quite there - but doing light DB flyes, I noticed something:  the tension from hand to pec was better handled by the left arm when compared to the right arm.  The right arm seems, in comparison, to be a largely unmoving rigid mass which puts more stress particularly on the upper arm.  The left forearm felt like it was just doing a better job with distributing the workload.
 
Based on this observation, I tossed in prehab work for the right forearm as well.


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BobW


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Date:
4/9: Session 35
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Warmed up with bar complex stuff.  Felt pretty good overall; fairly healthy, loose, and ready to go.
 
Log Clean & Press: 1x3x120,170;1x5x190/8,175/8
  • Each rep from the floor, full lap clean, banging out the reps with no rest
  • Cleans went really well, no pain in the forearm
  • Definitely got me breathing hard
  • Need to really watch bar path and form on the press;  @190 I think I kept the log just slightly forward, and had some issues locking out quickly and cleanly.  Huge difference in the drop set, there it felt like I pulled things together

Quasi-Grappler DL: 1x5x45,90;1x3x135,180/8;1x2x180/8

  • Tried a different setup so that I could get better foot position.  Overall, it worked nicely, and instead of holding the revolving collar, I choked further down the bar, facing away from the "anchored" ends, and facing the weight.  This decreased leverage quite a bit  Pickup height is about 11" using a couple blocks.
  • "Anchoring" is important; on the set at 135/hand, I got into position, got tight, dipped and drove up hard, and managed to pull the bar far enough from the wall that I ended up holding, momentarily, a very unbalanced bar in my right hand.  Then, of course, gravity kicked in, and I watched the plates land perfectly on my right foot.
  • I anchored the wall end with 100lb dumbells for the next sets
  • Played with foot position relative to grip, starting to get an idea of optimal setup

SSB Squat: 1x10x165,215,255/8

  • These felt pretty good, all things considered.  Used a 14" box to judge depth, moderately wide stance
  • Left ham/adductor felt a little tight on the last set, that was the big consideration in not going up in weight

Incline Press: 1x15x135/9

  • Have I mentioned I suck at benching?
  • A little forearm pain, amazingly, but not anything worth stopping for

 

Total Training Time: 100 minutes

Well.  Not a bad session at all.  I'm pretty happy with the log clean & press - I'm pretty sure I'll be able to up the weight next week.

Forearm was a little sore all day; I'm especially noticing that there's a tightness in the bottom of the tricep near the elbow which seems to have some impact in the chain.  Calf is still slightly swollen, but any pain seems to be gone.

Overall, I'm feeling pretty good.  I noticed that even on the warm-up with the bar complex, which I haven't done in some time I was stronger.

 

 

 



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Mike Tuchscherer


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RE: BobW's Log
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That's very encouraging, Bob! Way to stick with it!

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BobW


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Date:
4/10: Rehab / Conditioning
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^^^Thanks Coach Mike!


Rehab Work

Not much conditioning, to be honest:  the typical walk with the puppies, kept a moderate to brisk pace, about 25-30 minutes.
 
Then hit a pretty standard routine:
 

Forearm Rehab: Jumpstretch Band Stretching; PNF with Bands, Band Flyes

Scap Pushups- 3x20
Seated Rows, Neutral Grip, Black Band: 3x10x135 (took it easy to save the forearm)
Standing Ab Cable Crunch: 1x10x35;2x10x80
 
External Rotation Stretching 
Band External Rotation- 3x10 (wanted to mix it up a bit)
Calf Raises, 1x50
Pro-Stretch Calf Stretches - hit about 4 big, discrete stretches per calf.
Hammie stretches
 
Total Training Time (including walk): 70 minutes
Feeling pretty good, but sore today, especially in the hams / adductors.  Something is super-tight in the left trap / sternocleidomastoid.  Next to small toe on the right foot is pretty black from yesterday's plate drop.
 
Yesterday's training was a big session for me; the SSB squats on top of heavy deadlifting really took a lot out of me.  That's good.
 
The rehab session went well overall.  This is the most I've pushed the calf since the injury, and it appears to have held up ok.
 
Post dinner, I plan to hit the Thumper.  I'm finding that as I become more adept with it, I'm triggering a parasympathetic response that's pretty epic, and which meets exceeds the response I get from a deep-tissue massage with an experienced LMT.
 


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BobW


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Posts: 327
Date:
4/11: Session 36
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Trained with Ed & Don today.  Good session overall.
 
Tire Flips: 2x45';1x90';1x80'
  • Technique is starting click
  • Moved pretty fast, stayed "on top" of the tire, getting extra pushes in, and "attacking"
  • Longer runs took me into near-puke range

Axle Press: 2x12x75;1x12x125;1x6x165;x4x165

  • Well, these flat out didn't go well once I got some weight on the bar
  • First set @165: at rep 6, I felt a "pop" on the left side of my neck, near the base of the skull, and I got extremely light-headed and dizzy.   Racked the bar, and had to lean against it to keep from falling over.  Very strange sensation at the base of the skull: not pain, but a pinching?  Can't really describe it.
  • Second set @165: got up to rep 4, and realized I was going to experience the same "pop"; I could feel that sensation at the base of my neck intensify, so I cut this short
  • This has to be related to the tightness I'm feeling in the trap / sternocleidomastoid region

Trap Bar DL: 1x8x135,225,315,405,495/8,1x0x455/f

  • Felt pretty good working up to 495, and that went fine - banged out 8 reps, no problem, no pain
  • I guess I was done at that point, b/c 455 was stapled to the floor

Back Extensions: 1x10xbw

  • Scheduled to do good mornings, but didn't want to rack a bar across my neck given what I'm feeling there
  • Low back was "done" anyhow, even bodyweight was difficult

 

Total Training Time: 130 minutes

Tough session, but managed to perform decently (except for OHP).  I was pretty sore & very tight in hammies, hips, and low back at the start.  Getting down to flip the tire was a struggle on the first few reps.  I'm happy that I was able to flip the tire with a decent level of intensity, and the forearm held up OK.

A little concerned about the pressing:  I need to be making some gains here, this is a big weak area, and hate to not attack it.  More concerned that I have another pain to work through / around.

I think the soreness impacted my performance on the trap bar DL.  I'm OK with this, looking back over the week, I've essentially deadlifted hard 4 times in 7 days.  I know I'm getting stronger.



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TRON


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RE: BobW's Log
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Hey Bob

I have had sternocleidomastoid problems as well, and am chiming in to corroberate with you on the Pinching sensation. I can "crack" my neck\skull there something feirce if it tightens up. I have never had the dizziness though. Mine is tight from an SC joint injury.


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