Reactive Training Systems

• Wow.  The pickup of a heavier implement after completing a 50' run definitely is a mind-bender.  Every part of my body was saying "Yay, it's done" when I dropped the fat handles, and getting into position for the second pick was strange.  Not terribly hard, but glad that I did it at least once prior to contest.
• I'm a little concerned that my grip performance on 2" grips seems to be declining a bit.  I covered the 50' with 205 ok, but was slipping by the time I made the finish.  Normally I cover much more distance before slipping.

Farmer's Waddle: drop/repick at 50': 1x205/fail;2x185/9

• Basically the same thing as above, but sticking with one set of implements - the fat handles - and setting them down / repicking.  Couple reasons:  one, work grip on fat stuff; two, the implements I used for narrow grip work are shorter, and don't permit full bore running.
• Worked on foot speed here more than anything.

Seated Military, dead stop off Low Pins: 1xnxbar;1x8x95,1x8x115,147/8.5

• These felt OK; right shoulder still a little tight, not driving up as well the left.

RDL: 1x12x135,225,275/8.5

• 12 reps on these fry the hips.

Stones: 1x5x185/51";1x2x220/51"/fail;1x2x185/48";1x5 or 6x220/48";1x1x185,220/48"

• Couldn't get the 220 over 51".
• I sort of lost count, might have done an extra rep on 220/48" first set.  After this set, no matter how many reps, I was really wiped.  Took everything I had to get just a couple more reps.

Total Training Time 110 minutes

Completely cooked by the end, nothing left.

Sorry about my big red butt in your face in the following video.  Bad choice of angles.

• Worked on a couple things here (in addition to the above bar path):  foot placement, and picking off the tire, since I'm pretty sure that's what's going to be used in the comp.  I have a tendency to pick the log up, and step back, then press - waste of time.  I need to learn how to not have to step back.
• 5x210 is a rep PR.

16" Mock Car DL: bunch of warmups to 1x3x795/9;1x3x745/8.5

• Again, really working on setup / foot placement:  I must have be getting better, b/c there was absolutely no low back engagement today.  Really good hip/glute / hammy engagement and drive.

Barbell Lunges: 1x12x95,135/9

• Mobility wasn't quite what I wanted, especially with right foot forward - my perpetual problem zone cropped up again.  I can't tell if it's left hip flexor tightness, the big toe joint, or a combo.  But it's relatively difficult to get it to move properly somedays, and this one of them.

Flat Bench Band Flyes, +3 sec hold at top: 1x15xblue band, 1x15xblue + 20lb/10

• OMG.  The blue bands are a lot harder than the red bands.  I had to really focus on these, and on the work set, dropped the db's at rep 14 to get an ugly final two reps under my belt.  My pecs ache.  This should be fun tomorrow.

Total Training Time: 134 minutes

Long session; part was setup time on the mock car dl; part was taking extra time to work on log technique.  That was time well spent.

• Worked on gripping wide, using arms as hooks, and avoiding much bend
• Starting to intuitively drive forward more:  this will be good on surfaces other than gravel, where the tire just slips and I end up bouncing my face off the sidewall.

Log Press Lockouts: 2x8x120, 1x81x170,190/9,180/8.5

• Off Pin 4
• This corresponds to my big sticking point.  Figured taking it from a dead stop there would be...hard.  It was.

Olympic Squats: 2x8x135;1x8x225,275,315/8.5,300/9

• Oh my.  Forgot what it was like to do higher rep work in the garage on a hot day.  The last set especially was a "bellringer".
• Pretty solid; formed drifted ever so slightly on 1 rep @315; drifted way too far forward and started to shoot hips on 1 rep @ 300,  really had to focus on pulling it together and tightening back up.

Pulldowns: did some warm up sets of 12 reps, then tossed on more weight, thought it was a 7, tossed on another 25lbs, and died at rep 8.

• I was (a) pretty well out of it from the heat by this point (b) left forearm was cramping badly enough that I didn't want to put any more strain on it.

Total Training Time: 120 Minutes

OK Session.  Came close to puking on squats, the heat/humidity and workload really hit me badly. 

Also should note:  hammies, hips were pretty sore / stiff at start of training.  Quads to a lesser degree.  Once I got moving, didn't seem to impact all that much.

Right shoulder still a bit painful, noticed it on squats and pulldowns.  It still seems to be stemming from the knot in my bicep, that's just pulling the whole train out of position.  But much improved over 2-3 weeks ago.

• Every rep down to the tire and up to lockout
• Did fairly good, but towards rep 4 & 5 started to lose track of myself, and forgot about leg drive, and just muscled the weight overhead.  I need to slow down a little bit, keep my head, and paradoxically I will gain speed and endurance.  This is something good to work on in visualization practice.
• The set at 210 took me probably 45 seconds; I have video and can check times, but I'm close.  This means I'll have another 30 seconds and 10 lbs less weight at the comp, so at least I can get something.

Tire Flip: 1x7 flips, 1x20 flips/9, 1x14 flips/9

• Light tire (500lb or so) and easy to flip, so, more flips than contest conditions.  Moved pretty good, probably didn't use enough leg.  Learn more when we watch the video.

16" Mock Car DL: some warmups, then: 1x3x10 plates,12,14/8,16/fail,14/8.5

• A little concerned here, as I've done 16 plates before.  I'm having problems getting settled on foot position.  Need to get that aspect of technique fixed, and I'll be pulling just fine on the car DL

2" Farmer Waddle: 1x135/handx50 feet;1x205x100' (1 setdown/repick);1x195x100'

• Tried to mimic the drop and pick of new implements at 50', instead of using second set, just used the 2" to get a little more grip training
• Moved pretty good on these, it's going to come down to fast feet

Stones to 50": 1x2x190;1x5x250/10;1x3x220/8

• This is the best I've done since the forearm injury; things are starting to click.  Too bad I don't have about 4-6 more weeks to train for the contest, I might be competitive on stones.
• I missed the last couple reps @ 250:  just couldn't quite beef it over the bar, but was really close

Total Training Time: 2hr30min

Whew, I'm going to be so sore and tired tomorrow it's not funny:  this was a huge training session.

I did a little better than I thought I would:  I didn't know if I could get 5 reps @ 210 on the log, so that was a nice surprise.  My back was pretty much wasted by the time I finished farmer's; hips were long since shot.  Moving on and doing stones was very difficult; to move the 250lb stone as well as I did was a nice surprise.

I tried to minimize warmup sets to keep the volume in check.  That worked out OK.

Video to follow.

Mike Tuchscherer wrote:

---

Nice work, Bob!

---

MikeGagne wrote:

---

Nice video Bob. You are a beast brother! You are bad to the bone. I liked the lifting music too. What songs were that during the log presses and atlas stones? I wish my gym played music like that instead of the pop crap and oldies. Keep up the good work Bob! You're the man.

---

 Thanks, Mike.  Now my head won't fit through the door...lol.

Marilyn Manson, AntiChrist SuperStar CD.

I have to admit that I feel like I'm doing pretty good for almost 48 years old.