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Post Info TOPIC: BobW's Log
BobW


Senior Member

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Posts: 327
Date:
Friday 2/20 ART/Chiro & Sat 2/21: Session 20
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Friday: ART/Chiro

 

Doc Zak worked on core, and found the exact issue with the right adductor, which was a slight pull higher up in the groin.   Spent some time on the left forearm, right shoulder, and ended up with flexion/distraction for the spine.

 

This was a huge session.  It's been a long time since I was this wiped out from being worked on, but I was tired driving home, and when I got home I slept for a couple hours.  Blew off doing anything else.

 

Felt really good in terms of pain, tightness, etc.

 

 

Saturday: Cardio & Session 20

 

Got up and out for a morning hike.  Did about 30 minutes, moderate-brisk pace, didn't keep stats.

 

Session 20

 

Stones (to 48" platform): 150xsome;ran the series 150,220,255,275 easily; 1x2x275/10*


  • *left arm painful enough that this was it

  • traction with JumpStretch bands temporarily relieves the pain, but any pulling movement triggers it again


Seated Military (+50c) 2x10xbar;2x10xbar+chain;1x10x95,115/8,105/8

  • Left arm a little tweaky, most noticeable on eccentric

  • Right shoulder a little wonky on the liftoff, otherwise fine, no pain


Farmer's DL: 2x5x170;1x3x220;1x2x290/8.5;1x1x250 (45 sec hold);1x5x250/8.5



  • Adductor was fine, no tightness/pain at all

  • Left arm is fine as long as I keep elbow locked

  • No back twinging


Bent Over Rows: 1x8xbar;1x8x95,135,155/8,145/8



  • Left arm hurts on any rowing motion, with any amount of weight, so cut it short


Total Training Time: 2h



A fairly easy, controlled session, left a lot in the tank. Tried again to let any aches/pains be the guide to stopping: the exception is the left arm, which I worked through to some degree.



I'm happy with this. Left a lot in the tank, and still did pretty good with Farmer's DL and stones.



 




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JordanLinteris


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Date:
RE: BobW's Log
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Hey Bob.
Nice training! I see you get ART sessions. What exactly are these?

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BobW


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Date:
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JordanLinteris wrote:

Hey Bob.
Nice training! I see you get ART sessions. What exactly are these?





 Thanks Jordan.

ART = Active Release Techniques.

It's a system that identifies and diagnoses soft tissue injuries, either from acute trauma or overuse, and then works with the patient to relieve that trauma by having the patient move the affected muscle through its range of motion while the practitioner manipulates the muscle to break up any scar tissue / adhesions of the muscle, fascia, and connective tissue.

So, for example, with my right adductor:  I was doing Farmer's DL's a week ago, and felt/heard a pop, followed by immediate pain in the right adductor, at the end close to the knee.  The first time through, we treated the adductor, basically gently manipulating it to make sure there was no serious damage.  My ART guy couldn't find anything, there was no bruising, so it wasn't a tear.  Second session on it, I showed him exactly what I was doing and where I was at in the ROM of the lift when it occurred.  He said "OK, it's not your adductor that's injured, it's higher up in the groin, and that's pulling on the adductor, and causing the pain."

He worked on the groin, found the muscle that was all bound up, and in a couple motions broke up that scar tissue, which appears to have fixed the problem.

www.activerelease.com for more info...

HOpe that helps, thanks for asking!



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JordanLinteris


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Date:
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Ha definately does not sound like a relaxing session like a massage. Probably hurts. Thanks for filling me in.

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BobW


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Posts: 327
Date:
Last Week: a couple thoughts
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Improvements continue, measurably. The Farmer's DL, 2 weeks ago, I rated at 8.5 RPE with 290lb/hand, 2 reps. This week the RPE was 8. A clear jump.

I'm convinced that the Reactive Training is responsible for this.

I've been re-reading the Reactive Manual, and found yet another thought which resonated deeply with me (and I'm paraphrasing here): the majority of our strength gains are neuro-muscular.

With my right adductor no longer hurting, and the right shoulder only sporadically being weird, that leaves me back at square 1 with injuries: the left forearm. Ever since my sibe tore the lead out of my hand to go in hot pursuit of a doe (4 weeks ago?), this has been an issue. It's especially bad on stone loading, and even worse with no tacky.

I'm pretty tired today, more than I should be, but I think that can be written off to a bad night's sleep. Went out to a late & long dinner with friends, and had problems sleeping afterwards.

I'm still trying to figure out how to use relaxation techniques better. That's my weak point in mental techniques. I find that I can visualize fairly well, and catch myself doing so many times throughout the course of the day. But relaxation?

Yeah, not so much.

Active Recovery: 30 minute hike with the puppies, moderate - brisk pace, enough to realize that my hips are pretty tight.


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BobW


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Date:
RE: BobW's Log
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JordanLinteris wrote:

Ha definately does not sound like a relaxing session like a massage. Probably hurts. Thanks for filling me in.





 Heh.

There's a big push by the founder of ART and the instructors to make it less painful, and it apparently revolves around how they grip the soft tissue that's injured.  The majority of the pain involved in anything like this comes from the skin:  there are  really no "pain" nerves in the injured soft tissue. 

I have an LMT who does deep-tissue massages on me.  When she works on my hips, she just climbs on top of me, puts her knees into my glutes, and does the massage that way.

That redefines pain.



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BobW


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Posts: 327
Date:
Mon 2/23: ART, Chiro, & SASTM
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Feeling pretty good, albeit a bit tired today.   Aside from the forearm, there's not really any aches and pains: hips were a little tight, but nothing that hurt or pulled enough to make my low back hurt.

 

Doc Zak decided to try some SASTM on the left forearm; we spent quite a bit of time with that and ART trying to get it squared away.   Since this is currently holding me back on training, it only makes sense that we give that arm some extra love.

 

Then it was onto core issues: hammies, quads, hips.  Quick hits here, and then flexion/distraction for the spine, and finsished off with a neck adjustment.

 

As always, I left the office feeling much more human than when I arrived.


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BobW


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Date:
Tue 2/24: Session 21
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Got a decent amount of decent quality sleep last night, but was absolutely just beyond tired all day; got home from work, and slept for an hour prior to training.
 
Camber Bar 1/2 Sqt (+200c) : 1xnxbar, +c1,c2,c3;1x2x150;1x1x200;240;290/9*
  • *Didn't like depth on this at all, played around a bit
  • Low back started to fatigue - even dropping to 240 - so I stopped
Log Jerk: 2x3x120;1x3x170,190/8*
  • *An easy "8", lots more left, but upon completion I noticed left forearm was complaining, so, stop
Barbell Lunges: 1x4x95,135*,135
  • *Just the slightest "pulling" in the right adductor; no pain, no discomfort, just an awareness that it was there, so, one more set at that weight and stop

RDL: 1x5x135,185,225,275,300/8,290/8

  • Low back felt these more than anything

Total Training Time: 85min

Continuing with the non-programmed deload:  keeping an intensity block, but backing off whenever I feel even the smallest twinge.

Got out for a 30 minute moderate-paced hike with the puppies; I was pretty crabby and tired, I think a combination of needing some food and overall fatigue and stress.

I'm strongly considering a programmed 2 week deload.  As I write this log entry up, the day after, I'm concerned at how tired I was yesterday:  after an hour long nap, I still was in bed by 9PM, and got 7.75hrs of deep sleep.

I'm feeling much better the day after...but I'm concerned that I'm pushing too hard. 

 



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BobW


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Posts: 327
Date:
Wed 2/25: GPP, PreHab
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Life gets in the way, :sigh:, so a bit of an abbreviated session today.
 
GPP
 
Did some sled dragging, then sled dragging with a 100lb sandbag Zercher carry, but couldn't move fast enough on the snow/ice to get my HR into the target zone.
 
Ended up doing step ups while wearing a 50-something pound weighted vest, and holding 25lb dumbbells.  That got my HR up to 167, which is close enough to max.  Did 2 sets like this, shooting for a 5% increase in recovery time to 152 to let me know I was done.
 
 
PreHab
 
Band Leg Curls, 2x50
Calf Raises, 2x50
 
Neglected Muscles
Standing Ab Crunches
 
Finished off with some stretching.
 
Skipped a couple scheduled movements, and didn't hike.
 
Tomorrow will be better.


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Mike Tuchscherer


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Date:
RE: BobW's Log
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I know it can be frustrating, man, but you really hit the highlights. Sometimes you can use the extra time off for recovery.

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BobW


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Posts: 327
Date:
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I hate it when people / situations get in the way of my training...unfortunately when it's my wife, and our house, well...all I can say is tomorrow will be better!



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BobW


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Posts: 327
Date:
Session 22
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The "stop on twinge" week continues.  Warmed up with bar complex work, using the axle.
 
Axle Clean & Press (+50c): 1x1x125,145/9*,145/9*
 
*The 9 indicates that there was enough pain in the left forearm that I really didn't like the idea of cleaning the weight again; effort wise, these were pretty easy.  After the first set, I waited a few minutes until the arm calmed down, and decided to try again.  Same result.
 
DL (+100c): lot of light warmups; 1x1x135,185,225,275,325,375/9*
*Again, easy weight - very quick pulls - but a twinge in the left upper hip/lumbar region said "stop".
 
Front Squats to pins: 1x5x135,185,225/8,215/8
Finally, something that didn't hurt.  Moved the pins 1.5" lower than before, so, really hit good depth on these.
 
Bench Rack Lockouts: 1x5x135,185,235/9*
*Again, easy weight - but the left upper hip / lumbar region starting hurting fairly badly upon completion of the last set.  So, done.  I suspect that the problem is actually the spinal erectors in the t-spine region, based on this - that's where all the pressure hits when I lay on the bench, and that's what can trigger my lumbar pain.  We'll address that in ART/chiro tomorrow.
 
Total Training Time: 90min
 
Well.
 
Not a complete wipeout, but definitely held a lot back and listened to the pain. 
 
Crappy night's sleep last night; mind was racing about several things.  Nonetheless, not as tired / crabby today as yesterday.
 
Got out for a 30 minute hike with the puppies, moderate pace.  Left hip/lumbar still tight & painful while walking.  Glad I backed off when I did.


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TRON


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Date:
RE: BobW's Log
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Hey Bob
I picked up the "Magnificent Mobility" DVD at elitefts.com and there are some mobility exercises in there that are solid gold.

I picked about 4 of the ones from the "Basic" exercises which I thought would apply to me the most, and they literally have helped me feel like a normal human being again (well at least physically hehe).



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BobW


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Posts: 327
Date:
TGIF 2/27: ART/Chiro/SASTM, GPP, PreHab
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TGIF, baby, TGIF.
 
Great session with Doc Zak today, but I don't remember much of it.  The way memory works, sensory content / intensity often determines what we remember, and lemme tell you something:  the most intense 10 minutes I've had this week were on the flexion/distraction table today while Doc used the SASTM tools on my back.  My t-spine region is a mass of petechiae that, when I raised my shirt, caused my wife to say "Oh my god."
 
About all I remember is suggesting to Doc that the installation of wrist restraints on the table might be a good idea.
 
We did work on core, forearm, and shoulder issues as well.  Right shoulder feels much better.  Left lumber / hip region is still a little "grippy" and tight.
 
*
 
Got home, out for a hike with the puppies:
 
27min hike
MaxHR: 127
AveHR: 117
 
Then, it was time to knock out a session.
 
GPP
1. Step ups with weighted vest and dumbbells, to HR of 163, recover to 150 in 30sec.
2. Up to HR of 162, recover to 150 in 35 sec.
 
PreHab
 
Band Leg Curls, 2x50
Calf Raises, 2x50
Single Leg RDL, 2x25*
Landmines, 1 set of some reps*
Spinal Traction
Side Lying External Rotation, 3x10
 
*Extra exercises tonight, trying to get the left hip / lumbar region feeling better.
 
Neglected Muscles
Standing Ab crunch, 2x10
 
Stretching
 
Worked on primarily hips, groin, hammies.  Little bit of chest / subscap / shoulders.
 
*
 
Overall, I'm feeling really mellow tonight - not too wrecked physically, and no crabbiness at all (yay), a nice, relaxed mental place.
 
Upper back already feels fantastic from the SASTM:  more mobile, and I'm able to feel individual muscles much better.  Neck mobility / c-spine is fantastic as well.
 
That leaves the l-spine.  A little tight down low, the landmines hit it well and at least worked it out a bit, but still is gripping up on me.  Hopefully this all settles down with a good night's sleep.
 


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BobW


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Posts: 327
Date:
RE: BobW's Log
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TRON wrote:

Hey Bob
I picked up the "Magnificent Mobility" DVD at elitefts.com and there are some mobility exercises in there that are solid gold.

I picked about 4 of the ones from the "Basic" exercises which I thought would apply to me the most, and they literally have helped me feel like a normal human being again (well at least physically hehe).



THanks for the tip.  I've been working hard on mobility stuff.  I'll pick that up and see if I learn anything!

 



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