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Post Info TOPIC: BobW's Log
Mike Tuchscherer


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RE: BobW's Log
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Nice. Like you said, a noticable difference in stride after you crossed 500. Hopefully Dane can give you some advice on form, because I'm definately no expert in this arena.

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BobW


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Date:
3/18: GPP, PreHab
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Easy day today. Pretty sore / tight, but nothing debilitating, and a reasonable energy level despite sleeping quite poorly last night.

PreHab
Band Leg Curls, 2x50
1 Leg RDLs, 1x25/leg
Calf Raises, 2x50
Spinal Traction
Side Lying External Rotation, Shoulders, 3x10
 
Conditioning
Goal was steady-state, HR of 107-135.
 
25 minute moderate paced hike with the puppies.
 
Stretching
Worked on hip flexors (left quite tight from lunging yesterday), hip rotators (ok), hammies (tight & sore), quads (ok), pec/subscap/shoulder, QL, and lumbar region
 
Neglected Muscles
Standing Ab, 2x10
 
 
 


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Nick U


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RE: BobW's Log
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LOL what poor soul gets stuck with caring that yoke back for you?

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BobW


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Nick U wrote:

LOL what poor soul gets stuck with caring that yoke back for you?


Unfortunately that's me.

I strip a couple plates off, taking the weigh back into the sub-450 range for the return sets, but they're still tough.

 



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TRON


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After seeing that laneway I sure hope you own a snowblower or a have a plow LOL



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DaneKelley


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bob not trying to be a prick just offering some advice. your heavy ones look much better than the light ones. you are capable of much more than 550. your foot width is one issue try to keep your feet as close together as possible this will keep you from rocking the yoke side to side. keep your chest up and grab on to the yoke and squeeze this will keep your chest high and keep the yoke from swinging, as far as stride goes dont lift your knee up off the ground keep the feet as close to the ground as possible and move them quickly

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BobW


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DaneKelley wrote:

bob not trying to be a prick just offering some advice. your heavy ones look much better than the light ones. you are capable of much more than 550. your foot width is one issue try to keep your feet as close together as possible this will keep you from rocking the yoke side to side. keep your chest up and grab on to the yoke and squeeze this will keep your chest high and keep the yoke from swinging, as far as stride goes dont lift your knee up off the ground keep the feet as close to the ground as possible and move them quickly



Dane, any advice / thoughts /criticism you can throw out, don't hold back - I'm largely training by myself, and value any input at all.  I appreciate that you would take the time to do so.

I understand what you're saying on form, and it makes sense.  Thanks for that.

As far as more weight, we'll see at some point.  I have a feeling I'll be dropping yoke work as that's not part of the comp I decided to do.

Again - thanks.



TRON wrote:

 

After seeing that laneway I sure hope you own a snowblower or a have a plow LOL

 



 I wish, especially b/c that was only the bottom 1/3 of the driveway...4 hours of non-stop, moving as fast as I can work, to shovel the entire drive.


 



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BobW


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Date:
3/19: Session 27, To puke or not to puke that is the question
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Axle Clean & Press (+50 c): 1x6x75,95,125,145,165/fail(4)(PR);155/9*;145/9*
  • Wrapped uber-tight & high on left
  • Feeling much better with this in terms of technique / drive / transfer of momentum from lower body to bar and subsequent transition to final drive with arms
  • * = no clean, done from rack.  Left forearm had enough.

Conventional Deadlift: 1x6x135,225,315,365,405,455,475/fail(1),435/8

  • on the way up, 455 felt pretty easy, I thought.  But 475 was definitely not going to see 6 reps, so stopped immediately.
  • need to watch form, I think I'm drifting forward a bit, unweighting the heels.
  • mixed grip, right underhand

Trap Bar Deadlift: 1x15x135,225,315,365

  • I'm not sure I can correctly perceive exertion on these; strengthwise I was fine, but puke-wise, I threw up in mouth a little bit on the last two sets
  • After the final set, I took a break and focused on breathing and not puking for real
  • Form was good, like a machine baby.

Flyes: pink dumbells x a bunch of reps

  • Left forearm was a tad whiney at this point, and the fly motion (palms facing together, pushing against resistance) is what tore up the forearm in the first place.  It definitely hurt to even use the pink dumbbells, but I wanted to at least get some motion / blood throught the injured tissues.

Total Training Time: 100 minutes

Got out for a slow, slow paced walk with the puppies afterwards just to help me get out of the puke zone.  Nice cool evening, the air really helped.

Overall, a pretty good session.  I like this workout; the axle clean & press is pretty athletic, really gets the whole body working and gets me breathing hard.  Followed up by 6 rep deads, I start to pant; then comes the 15 rep DL variant to show what panting really is...flyes would have felt very good, opening up the chest nicely, but the left forearm just isn't ready to cope with that.

I'm somewhat heartened to see my axle press coming around at least a little bit.



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Mike Tuchscherer


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RE: BobW's Log
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Good work, Bob! I'm glad to see things healing up for you!

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BobW


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3/20: ART/Chiro/Gpp
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Simply awesome session with Doc Zak today; Doc made a couple things happen that, thinking about them, just blow me away.

We started off, and focused on for maybe 20 minutes, the left forearm. It was fairly sore today, sore enough that I took some anti-inflammatories this morning. This state was not totally unexpected; I pushed it fairly hard last night, harder certainly than I've pushed it in a couple weeks.

We double-checked the biomechanics of the injury, and Doc set in. I can't even begin to document what he did, so I won't pretend. From the patient's perspective, there was a lot of various stretching, no pain from the treatment, and immediately afterwards, a feeling of "being pumped" and engorgement of the tissue - and a cessation of nearly all pain. Another 20 minutes, and the arm feels completely relaxed and pain-free - a state which has been maintained for the past few hours, and as I type this entry, is being maintained.

During that 20 minutes, Doc hit our "core" issues: hammies, adductors, hip rotators & flexors - and for the next blow away - the "quads". One muscle group in the quads was extremely tight to the point of being painful from Tuesday's reverse lunges; I knew it was tight, I stretched it repeatedly, getting no relief.

In two reps - literally two reps of moving my lower leg through it's ROM while applying tension the injured tissue - all pain was gone, all tightness was gone, and the muscle was completely relaxed.

We finished up on the flexion-distraction table, getting nice movement through the spinal column. Any soreness, stiffness, from last night's workout was gone.

PreHab
Band Leg Curls, 2x50
1 Leg RDLs, 1x25/leg
Calf Raises, 2x50
Spinal Traction
Side Lying External Rotation, Shoulders, 3x10

Conditioning
Goal was steady-state, HR of 107-135.

25 minute moderate paced hike with the puppies.

Stretching
Worked on hip flexors, hip rotators , hammies , quads, pec/subscap/shoulder, QL, and lumbar region

Neglected Muscles
Standing Ab, 2x10


-- Edited by BobW on Saturday 21st of March 2009 10:31:12 PM

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BobW


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Date:
Session 28
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Crappy session today.
 
Stones: skipped.
  • Forearm just wasn't ready for this; I warmed up, and then tried to pick up the 220, and it just didn't feel right.
 
Farmers Walks (130', 1turn): 1x135,185,205/fail
  • Crap, crap, crap.  My grip is just completely shot, I completed about 90', and just couldn't hang on.  Determined to make it across the line, yes, took 4 more drops and 3 pickups.

Seated Log Press: 2x12xlog;1x15xlog+10/10;1x15xlog

  • Wrapped tight, the left forearm did OK

Log Row: 1x15xlog, xlog+50/8

  • Left forearm hurting by this point, so called it.

 

Pretty crap workout.  I was exhausted, really couldn't find the intensity switch; my grip was still shot from Thursday evening's DL.

Which brings up an interesting point:  I wonder if I should start doing all DL variants with straps.  Typically straps are allowed in strongman comps; it would take some stress off my grip, and permit me to focus on things like Farmer's, which are grip-oriented.

I remain just wiped out.  Slept a lot today, and still dog-tired.

 

 

 

 



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Mike Tuchscherer


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RE: BobW's Log
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Yes, I would use straps on the DL exercises. Your farmer's should develop your grip plenty.

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BobW


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The Week In Review
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OK.  This was pretty bad.  As mentioned, I slept a lot on Saturday, and training was pretty crappy.
 
That was nothing compared to Sunday:  I slept 30 some hours from Saturday evening through Monday morning.  Pretty much didn't get out of bed on Sunday, except to walk the dogs.  I was pretty much in a daze for that.
 
I guess I needed the sleep.  I'm thinking it was a combination of a few factors, including training hard the first week back after a week or two of limited training.  Speaking of which:  Tuesday's training went well; Thursday's went even better, in some key respects.
 
The only thing I think I could have substantially improved upon Thursday was the second DL variant:  I should have started heavier, and/or made bigger jumps.  I was warmed up, having just completed conventional DL's.  I simply ran out of endurance.
 
Saturday's training was not so good.  Again, I crashed & burned.
 
Today was an "at home" day; got some work done, spent some time with the dogs, and got a new toy: a Thumper Equine Pro Massager.  I've played with it a little bit, mainly on the left arm.  It definitely gets in pretty deep.  I think it will be a huge help with recovery, especially hips and legs.
 
Spent some time visualizing tomorrow's training.  I'm not sure that I can handle stones; we'll see how the forearm feels tomorrow.
 
The countdown to Oil City has begun.


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DaneKelley


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Date:
RE: BobW's Log
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bob stones do not have to be trained every week. you could get away with twice a month.

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BobW


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Date:
Session 29
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Not a bad session; I'm not quite happy enough to call it a great session, but - I finished feeling much better than when I started, and I did some decent work.



Farmer's Waddles (60'):2x135;1x185,205,225/8.5;215/Fail(57')
  • 225 was no problem; slight breathing issue at beginning of run; need to fix that & let out my pick breath sooner
  • left hand just gave out on the next run at 215

Incline Press, Finger on Smooth: 2x15xbar;1x15x65,95,115, 125/fail(11); 105/9

  • I hate any variant of bench pressing, hate it
  • Left forearm did OK, a little ache, nothing I was worried about, I'm just this weak on pressing

Log Rows: 1x10x120,170,190,210/8,200/8

  • Felt ok, left forearm starting whining at 210

Stone Lapping: 1x7x220

  • Rep 1 & 2 - tentative; 3-6 done touch-n-go; 7, had to reposition hands
  • Left forearm OK - a little pulling, but bearable and hopefully not too much strain

 


Total Training Time: 1h38m

Not a bad session; not a good session. Left forearm is holding me back on stuff, but it's coming around a little bit at a time.

Pressing sucks. High rep pressing sucks harder.

It felt good to play with the stone. I might have taken it too easy, but I set a conscious limit: lapping only, since that's my weakest point. If nothing else, it was good discipline to adhere to that limit and not go crazy do full ROM.



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