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Post Info TOPIC: BobW's Log
BobW


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Date:
RE: BobW's Log
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Mike Tuchscherer wrote:

I feel for you being wrecked and soforth. Ill look into next week I want to make sure that your stress levels are within the programmed range. If not (which it sounds like they probably arent), Ill adjust the programming. It might take a couple of weeks to get used to the whole body thing, but Im sure itll come along.
I understand its tough judging RPEs for the higher rep stuff. Just keep doing the best you can and youll be fine. And working those flies will really help your stone work (trust me!).
One way or another, gut out this week knowing that next week will bring some relief.


Gotcha, thanks.

I may skip conditioning tonight - after falling down the flight of stairs (literally - I wasn't joking in my last post), I'm not quite sure that I'm up to training that hard.  Everything kinda hurts right now.

Oh, and yeah, my pecs are sore today.  Which is fine, kind of a good feeling.  Funny how trying to move just a few inches under the right circumstances can do that!



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BobW


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Date:
Fri 1/16: Recovery & COnditioning
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Prehab/Rehab
Side Lying External Rotation- 3x10x10
Spinal Traction
Band Leg Curls- 2x50xmini
Calf Raises 2x50
Single Leg RDL's- 1x25 each
 
Scheduled but skipped: Neglected Muscles*
Ab work- 1x10x90;1x10x115

Conditioning
Combo of 2 handed KB swing (24kg KB) hit target HR of 149.
Recovered to 132 in 49 seconds; so 52 second is the longest recovery period allowed.
Took 1 more set - approximately 14 KB swings each - to get there.

FlexabilityStretching/Mobility
Lower: calves, hammies, adductors, quads, rectus femoris, hip flexors. 
Upper:  subscap, pecs, internal rotators

Passive Recovery
The Stick: calves, hammies, ITB
Answer Self-Massage: hip rotators, t-spine spinal erectors, and top of hips - found some really good pressure points, felt a lot better afterwards.

*Well, throwing myself down the stairs slowed me a bit; lower back is tender, left side - I took most of the fall on my left side.  I skipped ab work b/c that ROM is particularly painful.  Everything else felt fine, no real increase in pain while doing anything.  Tomorrow will really tell the tale.



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BobW


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Date:
BobW's Log
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Warmed up with dynamic stretching (lunging, walking hammie stretch) and bar complex.  The stretching was same-same.  Bar complex stuff actually felt top-notch, surprising the heck out of me.  Maybe it's because the bar was so cold.

Seated Military Press: 1x15x115/9;1x11x110/9
  • Fatigued extremely quickly on the drop weight again
Farmer's DL: 1x5x135, x225/9
  • These were brutal
  • Bars were extremely cold, hand-hurt cold
  • Too fatigued to do more, sore on each pull
Good Mornings: 1x10x135,185/8,165/7;175/8
  • Math is hard when my balls are shriveled from the cold?
  • Maybe too cautious on these, afraid of lower back
  • Back is clearly weak link

Stones to 49-1/2:": 1x3x220/10

No "Clean" reps - all stopped on bar and pushed over with chest

  • Again, extremely difficult
  • Left arm sore
  • Hips not nearly as mobile today
Total Training Time: 1h15m
Meh.  Went in exhausted, came out exhausted, did some 1/2 decent work.  I'm sore all over and just wiped out.


-- Edited by BobW at 23:23, 2009-01-17

-- Edited by BobW at 15:00, 2009-01-18

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Mike Tuchscherer


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The work looks fine. I think you'll feel a lot better after next week.

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BobW


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Date:
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Long day.  Unable to sleep.
Active Recovery
Snow shoveling: 1.25hr
Getting a friend's car unstuck from a private road the tow truck refused to go down: 1.5 hr
Walking the puppies: .5hr
Rehab
The Stick: hammies, glutes, calves
Psychological
Worked on visualization, relaxation, and listened to Harold Budd The Room
It was difficult to do nothing but listen, took a bit of willpower to not get up and "do something."
Hammies, left spinal erector are especially sore, noticeable all the time.  Forearms are a little tender, nothing terrible, only noticeable once in a while.


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BobW


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Date:
Conditioning
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(Posting this just to make sure that it's not an unkown variable in the volume issue.)

Typical river hike with the puppies, snow was packed so a little easier going than normal.

Duration:  33'30"
AveHR:  117
MaxHR: 130



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BobW


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Date:
RE: BobW's Log
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Cambered Bar 1/2 Squat + 200c (swinging): 1x5x55,145,200/8-9
  • yay, new bar finally got here, much easier than the SSB
  • felt pretty good on this exercise, but wow - hits low back hard
Axle Jerk +50c: 1x4x75,125/8
  • good drive, dialing in form a little better
Farmer's Power Step-Ups to 16" box: 1x12x95/10
  • these were pretty damn hard
RDL: 1x12x135,185,225/8
  • Low back fried

Total training time: 1hr5min


Then, out for a hike with the puppies and things just went to ****.  Lost my sibe, she tore the lead out of my hand,  and went after a herd of deer.  She's gone.  It was dark, 10 degrees F, and so much snow down that we couldn't even tell when we're walking on frozen over marsh or solid ground.  Rather than risk ourselves, we're going to start a search tomorrow daybreak.

Crushed beyond belief right now.



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Mike Tuchscherer


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That sucks, man. Hopefully she'll find her way back home. I'll keep you all in my prayers. Let me know if you need anything.

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BobW


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Mike Tuchscherer wrote:

That sucks, man. Hopefully she'll find her way back home. I'll keep you all in my prayers. Let me know if you need anything.


Thanks, Coach Mike.  That means a lot.

Just keep in mind that deloading is going to be...weird at best.  I'll post everything up.






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BobW


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Date:
GPP
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Morning hike: 3hrs, mixture of flat and pretty rough terrain.

Evening hike: 1hr, flat terrain.

My adductors and hip flexors are cramping rather violently.
My entire back is really sore and stiff.

Skipping programmed pre/rehab work tonight - just don't have the energy.

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Mike Tuchscherer


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RE: BobW's Log
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Most guys do too little GPP. 4 hours of hiking is... quite a bit. I'll try to take that stuff into account with the programming, but the hikes are/have become a major componet to your training.

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BobW


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Mike Tuchscherer wrote:

Most guys do too little GPP. 4 hours of hiking is... quite a bit. I'll try to take that stuff into account with the programming, but the hikes are/have become a major componet to your training.



No worries.

The only reason for the long hike was searching for the lost dog.  Normally, I reserve hiking like that for vacations / training breaks.

I found the dog this afternoon on a hike, so, we're back to normal - figure 30-40 minute hikes daily.



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BobW


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Date:
1/22: The big PUNT
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Everything hurts, I'm not going to list individual parts.

Warmed up with some dynamic stretching (hurt), some bar complex (hurt), and the tried to get more specific with log clean + press (hurt a lot), and couldn't even get two solid lockouts with the bare log.

At that point, I knew it wasn't going to happen.

Tomorrow is another day.

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BobW


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Date:
BobW's Log
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Nice long session with Dr. Zak, focused on the "core":  hammies, adductors, hip flexors / rotators, vastus.  Then neck, tarps, a neck adjustment.

Felt 100% better.  Much more mobile, less of my body fighting itself.

Onto flexion/distraction:  worked through obliques, then tractioned out spine.

Finished up with the left forearm.  There were some seriously sore/tight spots from where the lead got ripped from my hand the other night.

Home again:

Side Lying External Rotation
Landmines
Ab Wheel
Band Leg Curls - skipped.  Hammies recovering from ART.
DB Flies with bands
Shoulder dislocates
Internal RC stretching
Hammie stretches

Might walk the dogs.  We'll see how I feel in a bit.

Next week marks a huge change;  I'm going to be doing ART/Chiro on Monday and Friday for the next month.  We'll see how that integrates with my training.

-- Edited by BobW at 21:50, 2009-01-23

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BobW


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Log Row: 1x12x130,130,130,150,170/8
  • everything felt pretty good
  • left forearm a little tender
Close Grip Incline Press: 1x12x45,95,135,1x11x185/fail
  • struggled mightily to get that last rep, glad I had a spotter
Farmer's DL: 1x5x80,170,220,250/9
  • near pass out on the first rep of the work set, then everything was fine
Stones to 48": 147 x a bunch of reps; 1x2x225; 1x5x225/9
  • left forearm very painful on 147
  • warmed up nice and slow, cautious at 225
  • these were done very quickly, basically up to the platform, then rolled off, then back up
  • surprised at how winded I was at the end
Total training time: 1hr35min (with one partner)

Got home, did a contrast shower for back.

Evening Session
40 min hike with puppies.


-- Edited by BobW at 03:35, 2009-01-25

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