Reactive Training Systems

Members Login
Username 
 
Password 
    Remember Me  
Reactive Training -> Training Logs -> BobW's Log
Post Info TOPIC: BobW's Log
BobW


Senior Member

Status: Offline
Posts: 327
Date:
Catch up
Permalink   

Sunday:  moderate paced hike with the dogs.

Monday:  ART/Chiro with Doc Zak, moderate paced hike with dogs.

Tues:  very short walk with dogs

Wed:  landmines, bar complex, 2 hill sprints (60%, 75%), stretching, moderate pace hike.

__________________
Sponsored by Zak Performance Health
BobW


Senior Member

Status: Offline
Posts: 327
Date:
June 30: Session 1
Permalink   

The Challenge:  The Xenia Old Fashioned VII

Atlas Stones:
This event will be done in the same as the contest name the "Old Fashioned" way All stones will start in front and will be placed onto 55gal drums. 60second time limit, Tacky OK.

P/F/M Hws, Masters Hws, 231s, 265s: 208, 235, 265, 280, 300


Crucifix Hold:
This event will be done with a Dumbbell in each hand with the top bell being no higher than the ear and no lower than the shoulder. One warning than you are done, go as long as you can, No tacky Chalk only.
Women (All): 20lbs
P/F/M Hws, Masters Hws, 231s, 265s: 35lbs

3 Atlas Stone Walk:
Each athlete will be carrying 3 rising weighted Atlas Stones 30 feet each, 1st going down the course, 2nd coming back and the 3rd going down again. Each stone must be carried out in front; No shouldering the stones, No tacky, Chalk only and a 75sec time limit
P/F/M Hws, Masters Hws, 231s, 265s: 208, 230, 265

Thick Handled Dumbbell Press for Reps:
Each athlete will be asked to clean a thick (2") handled dumbbell (1 handed) and then pressed over for a "Good Lift" signal (this is the judge's call), then replaced to the ground under control and repeated with the lifters other hand. Each set of lifts will be counted as 1 rep/odd lifts will be counted as ˝ reps and time will break all ties. 60second time limit, Chalk only, No other grip-aids.

P/F/M Hws, Masters Hws, 231s, 265s: 100lbs

Zercher Squat for Reps:
Athletes will be Zercher squatting (with the bar held in the crooks of their arms/at the elbows), 2-55gallon drums attached to a 1" bar; with weight added. The bar will be set at 28" from the ground. All successful reps will be called by the judge (their calls are final) Chalk only, No other grip-aid. There will be a 75second time limit.

P/F/M Hws, Masters Hws, 231s, 265s: 450lbs



The Training, Day 1.

Reset the body, the mind, the counter.
 
DB Clean & Press: 1x3x20,40,50,70/9,67.5/8.5
  • That's 3 reps per arm, from the floor to overhead and back to the floor.  Doesn't count the weight of the handle or collars, that's 3lbs.
  • If I can hit the groove, and get the weight far enough back, it moves up OK.

RDL: 1x15x135,185,225/8

  • Nothing to say here

Tarp Bar Shrugs: 1x15x135,225,275

  • Ditto
Stones to 50": 1x3x190;x2x220;x5x250/9;x4(?)x220/9
  • Might have gotten 5 reps on the final set; this turned into a bit of a fiasco; I'd drop the stone, it would hit the tire, bounce, and take off; typically out the garage door, and into the gravel drive.  It's amazing how much crap a tackied-up stone can gather...and then it would be all over my hands, and I'd have to retacky.  Bah.
  • Arm sleeves definitely help me.  I skipped 'em tonight, and again, I can't get tack to stay on my forearms at all, so I lose a lot of "grip" there.
  • Low back/hips were definitely feeling the workload by the end of this.

Total Training Time: 90 minutes

Pretty good session.  Moved pretty quickly.

Didn't wear a belt for anything.  Trying to improve "core" strength or something.

EDIT:  Ok, clearly I had an measuring-impaired day on Tuesday.

Instead of using 2" dumbbell handles, I used 2-1/2" handles.

Yoke was set to 52" instead of 50" for stone work.



-- Edited by BobW on Thursday 2nd of July 2009 11:11:12 PM

__________________
Sponsored by Zak Performance Health
BobW


Senior Member

Status: Offline
Posts: 327
Date:
July 1: Prehab, GPP
Permalink   

Last night, post-training:  walked with the puppies, 25 minutes, moderate pace, then used the Thumper on calves, hip flexors, hip rotators.
 
Cardio: 149-168 HR 5% fatigue in recovery time
Warmed up with walking, some jogging, and then started hill running.  Hammies were sore/tight; couldn't move fast enough to get HR above 160; so, I strapped on the 50lb vest, and tried again.
 
Recovery Time 1:  50 sec
Recovery Time 2: 57 sec, done.
 
Prehab
Ab wheel- 2x10
Landmine- 2x10
External Rotation Stretching
Side Lying External Rotation- 3x10
Spinal Traction
 
Neglected Muscles
Seated rows, black band: 2x10x2p
Right forearm was cramping, so took it easy.
 
Total Training Time: 35 minutes.
 
Then, a lot of stretching: calves, hammies, adductors, hip flexors, hip rotators, pec + subscap.
 
Still have to walk the dogs and use the Thumper on hammies, shoulders, and hips.


__________________
Sponsored by Zak Performance Health
BobW


Senior Member

Status: Offline
Posts: 327
Date:
July 2: ART/Chiro, Training
Permalink   

ART/Chiro
 
One word:  stunning.
 
The long version requires a reminder:  I'm extremely limited in thoracic extension / mobility, as well as scapular retraction.   This is a result of having 3 wedged verterbrae in the T-spine, and having the anterior spinal ligament ossify, thereby locking my t-spine into a hunchback.  When I first started treatment, I had zero scapular retraction.
 
Today was a breakthrough.  Doc Zak & I had discussed the possibility of working to give more thoracic mobility - a theoretical impossibility given my spinal degeneration; apparently, he decided that the impossible would merely take a little thought & time.  I'm not sure what he did, but it was a move he's never done before with me, and I could feel things shift a bit.  Then we finished up on the flexion/distraction table, and I could feel verterbrae moving which I've not felt move in probably 25 years.
 
Immediately noticed a difference in posture.  My weight seems to be more over my hips; I'm able to pull my shoulders back; and oh my, I can so easily put my arms overhead.
 
This was on top of the usual core tuneup:  forearms, hip rotators & flexors, hammies & adductors.
 
Training
Warmed up with dynamic stretching and bar complex (RDL, Power Clean, OHP, Push Press); I noticed a significant difference in my OHP work.  Everything moves better.
 
Zerchers: 1x5x135,225,275,315/8,305/8.5 (from 28")
  • Having never done these, I was somewhat anxious, but everything turned out OK I think.  Well, aside from the pain in my forearms which is persisting.  Played around with form @ 135, and think I got something that will work for me.
  • Did these with a belt; I definitely need the brace for these.
  • Note to self:  do these in the power rack, not from the front of the rack.  With 315, I slightly misjudged my descent on rep 3.  Instead of placing the bar into the hooks, I bounced the bar off the uprights.  Hard enough that it pushed me backwards, so I ended up stumbling backwards across the garage.  While holding 315 in the Zercher position.  Nice move.

Crucifix Hold: 1x10,15,20,25x25sec/9;1x25x20sec/8.5

  • Another first time.  I was happy to work up to 25lbs

Log Rows: 1x15x120,170,190/8

DB Flyes, red bands, 6" tension @ start, 3 sec hold: 1x15x25; 1x6x30/fail

  • The 25's went well, and I would have rated them a 7RPE, figuring I had 5 reps left, and rep speed never slowed.
  • The 30's clearly laughed at my impertinence.

Total Training Time: 85 minutes

Good session; went in tired & a little uninspired, but once I got started, I didn't want to stop, and feel just great afterwards, forearm pain aside.

Funny moment of the day:  had the garage doors up, Marilyn Manson blasting.  I'm doing Zerchers, and up pulls the mailman.  I go out to his truck, and he explains that he forgot to scan the package he delivered earlier, and has to scan it.  I tell him sure, the envelope is in the trash, lemme get it.  I must have looked somewhat demented, as he says "Here - just take the scanner.  You can scan it.  Just press this button.  No, here, take the scanner, man."



__________________
Sponsored by Zak Performance Health
MikeGagne


Senior Member

Status: Offline
Posts: 209
Date:
RE: BobW's Log
Permalink   

Nice workout yesterday BobW. I was especially impressed on your Zercher squats since it was your first time. Great job for your first time. Good job scaring the mailman too. Ha! Peace brother.I hope you and your family have a good 4th of July, Bob.

__________________
BobW


Senior Member

Status: Offline
Posts: 327
Date:
July 3: Prehab /GPP
Permalink   

Whew.  Pretty fried; pretty sore - especially that infamous "posterior chain."  The Zerchers on top of Tuesday's RDL + stone fest did me in.
 
Cardio: 149-168 HR 5% fatigue in recovery time
Strapped on the verst, and warmed up with walking, some jogging, and then started hill running. Hammies were sore/tight; couldn't move fast enough to get HR above 160; did some step-ups, then more hill running, finally got to 165, which was as good as it gets tonight.
 
Recovery Time 1: 50 sec
Recovery Time 2: 54 sec, done.
 
 
Prehab
Landmine- 2x10
Ab wheel- 3x10
External Rotation Stretching - rack stretches.  I really like these, and am now feeling a whole lot more flexibility in my shoulder girdle.
Band External Rotation- 3x10
Spinal Traction
 
Neglected Muscles
Seated rows: 1x10x4p;1x8x4p, couple second hold/squeeze at top.
I was maxed out; forearms/biceps simply were giving up.
 
Stretching
Calves, hammies, adductors, external RC's, pecs, subscap, lats, hip flexors, hip rotators, quads.
 
Didn't pay attention to how long this took, but it was quite a bit:  I spent a lot of time trying to hit my targeted HR zone.  Just couldn't quite do it tonight.
 
Ate dinner, then got in a slow / moderate pace walk with the dogs & Sharon.  About 30 minutes.  Sharon commented that I was walking much more upright tonight; I told her that Doc Zak's new project was to make the impossible happen, and give me some more thoracic mobility, and how we had a breakthrough yesterday.
 
Going to hit the Thumper, focusing on posterior chain.


__________________
Sponsored by Zak Performance Health
BobW


Senior Member

Status: Offline
Posts: 327
Date:
July 4: Session 3
Permalink   

Woke up feeling a bit more rested than yesterday, but still a little out of it.  Warmed up by doing some rearranging of the gym so that I could put down a couple extra mats in the area I do stones; by the time I moved the yoke, stones, a bunch of plates, dumbells, db rack, plate tree, etc., got the mats in place, and then moved all the crap back, I was dripping sweat.  Then hit some bar complex work with the fat bar.
 
Axle Presses: 1x8x95,125,165/8.5,160/9 (no belt)
  • Bar path was predictably different, given the change in posture.  Took a bit, but: oh, yeah.  The major thing I noticed was that even doing these without a belt, I was able to drive the bar nearly to lockout before hitting a sticking point.
  • 8 reps felt way too much like cardio today.

SSB Squats: 1x12x165,215,255/8,255/8.5 (belt)

  • Skipped the belt for the first set, but realized I needed it.  Hammies are still sore at depth.
  • 12 rep sets were not remotely fun; after the last set, I just laid down on the bench for a few minutes.

Side Laterals: 1x15x30,40/9

Stone Walk: 1x190x45', 1x190x54', 1x250x27', 1x190x54'

  • Really impossible to gauge RPE on these, except that the 250 was dropped at 27', and I was done at this point with that weight.
  • Bright side: I was able to lap the 250 with no tacky.  I should be OK in that respect in competition.
  • Technique:  today I tried to interlock my fingers on the far side of the stone, thereby getting a good squeeze with the entire arm and taking strain off the forearms.  The downside is that this squeezes the stone far enough into my gut that breathing is pretty much limited to shallow gasps that don't provide much relief.  I'm wondering if I can do this, but take a lower grip on the stone.  A lot to play with. 
  • I need to get faster in my lapping / setup.
  • Foot speed was slothlike.  Hopefully I get more comfortable carrying, and can work on this.

Total Training Time: 1hr43min (stones took a lot)

Not a bad session, but draining.  Don't know why I'm so wiped; there's a lot of variables here:  new exercises, first week back, dieting.  Strength seems OK, it's just I have no endurance.

Scale weight is down a few pounds, where it was hovering at 285-ish, now it's hovering between 275 & 280.  Don't really notice any difference in my waistline, however, which is the point of this cut.

This has been a good week; a lot of movements I've never done before.  Feels good to be learning.  Hopefully I'm getting something right with technique.

 

 

 



__________________
Sponsored by Zak Performance Health
TRON


Senior Member

Status: Offline
Posts: 357
Date:
RE: BobW's Log
Permalink   

Hey Bob
Good stuff on the weight loss. You might not notice it on the gut at first but you will. I bet you can notice it in your face somewhat.
Good luck, and you will be drilling holes in your belt in no time man :)

__________________
MikeGagne


Senior Member

Status: Offline
Posts: 209
Date:
Permalink   

You are a true American Bob. Working out hard on the 4th. Wish my wussy gym was open. Nice stone walks brother. Impressive work. Keep it up! Happy 4th!

__________________
MikeGagne


Senior Member

Status: Offline
Posts: 209
Date:
Permalink   

Hey Bob. How are you? Im doing good. I had a Chuck Vogelpohl question for you since you mentioned you talk to somebody that knows him. Does he no longer train at Westside?
I was just wondering where he trains now if he doesnt train at Westside. Im a huge Vogelpohl fan. I'd have to say hes my all time favorite powerlifter. I'd love to look like him and lift as heavy as he does. In my opinion nobody squats like he does. Absolute animal. Thanks Bob. Hope all is well with you.

__________________
BobW


Senior Member

Status: Offline
Posts: 327
Date:
Permalink   

MikeGagne wrote:

Hey Bob. How are you? Im doing good. I had a Chuck Vogelpohl question for you since you mentioned you talk to somebody that knows him. Does he no longer train at Westside?
I was just wondering where he trains now if he doesnt train at Westside. Im a huge Vogelpohl fan. I'd have to say hes my all time favorite powerlifter. I'd love to look like him and lift as heavy as he does. In my opinion nobody squats like he does. Absolute animal. Thanks Bob. Hope all is well with you.


Chuck is over at Lexen Extreme now.

http://www.lexenxtreme.com/index.html

If you like the whole Westside approach, you should drive over to Columbus for a weekend, and train at Westside and Lexen.

I'm doing well, thanks.

 



__________________
Sponsored by Zak Performance Health
BobW


Senior Member

Status: Offline
Posts: 327
Date:
July 7: Session 4
Permalink   

ART/Chiro
Worked on core - hammies, adductors - during which time I learned that I can be bent further than I thought possible - hip flexors, rotators, low back, forearms, biceps, pecs, some shoulder, neck adjustment, back adjustment, and flexion/distraction.
 
I wasn't nearly as sore today, but I was still very tight.  It felt great to have flexibility restored, I really noticed it during training.
 
Training
I was pretty limber from ART, so I just hopped in with db pressing.
 
2" DB Clean & Press, per arm: 2x2x20, 1x2x50,70,75,80/8;2x2x75/8.5
  • Belt for the heavy set only.  These went good, not great.  The only real negative is that my technique is still inconsistent, so 1 rep might be a struggle, then the next just flies up with very little effort.  I really need to work on nailing this down.  Tris are still sore from Saturday axle pressing; didn't really hold me back here.

RDL: 1x12x135,225,315/9

  • Rep PR.  I was surprised that I did this well, no belt.

Trap Bar Shrugs: 1x12x135,225,315,365/8.5

Stones to 51": 1x5x190;1x3x250/8;1x3x220/8

  • Moved pretty quickly, both sets in well under 30 seconds each.  Used arm sleeves.

Total Training Time: 1hr 50 min

Pretty decent session.  The RDL & Shrugs are (pretty sure) rep PR's.  The db C&P is as well, but it's so new that I'm not counting PR's there.

I was feeling pretty rested overall today; a little soreness here & there, but largely recovered.

Scale is staying under 280 for all weighings now (morning & afternoon).  I feel like I'm adjusting to the lower cals OK; endurance was back up, I had plenty of energy for training.



__________________
Sponsored by Zak Performance Health
BobW


Senior Member

Status: Offline
Posts: 327
Date:
July 8: Prehab, GPP
Permalink   

Felt pretty good today; not nearly as beat up as last week, a little soreness started setting in by end of day, but exponential improvement.  Hit 275 on the scale this afternoon; the downward trend continues.  Despite this - perhaps because of it? - energy is quite good, endurance even better, and strength is great, as witnessed by last night's lifting.

Warmup: somewhere around 30 flips with the light tire.  I was surprised; I was working fairly hard, as I always do flipping the tire, but HR never went above 150.  Most interesting.

Cardio: 149-165, 5% increase in recovery time.

Hill sprint 1: 38 sec

Hill sprint 2: 44 sec, done.

No weighted vest; moved much faster than last week.  I had been hoping that tire flipping would be enough...but was happy enough to get to run.  Better recovery than last week, as well.
Neglected Muscles:
DB rows, 1x10x80lb,100lb

Prehab
Landmines, 2x10

Ab Wheel, 2x10

External Rotation Stretching - rack stretches (http://www.youtube.com/watch?v=xlO-Kv-QeRY )

Side Lying External Rotation, 3x10


Training Time: 37min. Ave HR: 137, Max, 166.


Stretching

Hammies, calves, adductors, flexors.


Plan on walking the dogs, and doing a little more prehab: some forearm stretches - oh, and I've been doing forearm extensor prehab off & on during the day - and then percussion massaging.


Technique Visualization: really been trying to get a handle on DB pressing & stone walking. I find the cover of Dan John's lastest book to be inspirational on the latter issue:



6a00d8353597d769e201157198a4d0970b.jpg



__________________
Sponsored by Zak Performance Health
MikeGagne


Senior Member

Status: Offline
Posts: 209
Date:
RE: BobW's Log
Permalink   

BobW wrote:
Chuck is over at Lexen Extreme now.

http://www.lexenxtreme.com/index.html

If you like the whole Westside approach, you should drive over to Columbus for a weekend, and train at Westside and Lexen.

I'm doing well, thanks.

 

Mike Gagne
Thanks for the info BobW. Louie invited me to visit Westside last time I talked to him on the phone so I'll check out Chuck's place too when I go. Its only about a 4 hour drive from here to Columbus. I wish I could relocate and train there all the time. It's gonna take me some time to total Elite though. Good workouts lately Bob. Keep it up. You're gonna take first place next time. Take care and thanks.  



 



__________________
BobW


Senior Member

Status: Offline
Posts: 327
Date:
July 9: Session 5
Permalink   

Warmed up with dynamic stretching and some bar complex stuff.
 
28" Zerchers: 3x5x135;1x3x225,315,365/fail;365/8.5;345/9
  • Forearms took a pounding.  I'm not sure that I'll be able to do this event; it's certainly not a question of hip strength, but of being able to find the setup that keeps me the most upright and takes pressure off the forearms.  On the first set at 365, they failed; second set, I adjusted my stance maintaining a more upright posture, and was able to get 3 reps.

 

Crucifix hold: 1x22.5secx20lb,25lb,30lb/9;27.5lb/9.5

  • These are not trivial when you are doing them; only afterwards does it seem like I've done very little.

Log Rows: 1x12x120,170,190,210/8.5

  • Used straps for the heavier sets; forearms were just fried.  Low back felt pretty good doing these.

Flyes w/ red band, 6" of tension, 3 sec hold: 1x12x25lb,27.5lb/9

  • Oh, my - 2.5lb is a world of difference sometimes.  Like today on this movement.

Total Training Time: 1hr38min

A little tired, a little tight, but a good session overall.  I shot some video of the Zerchers, I'll get it posted in the next day or so.

 



__________________
Sponsored by Zak Performance Health
«First  <  1 … 16 17 18 19 20 21  >  Last»  | Page of 21  sorted by
 
Quick Reply

Please log in to post quick replies.
Reactive Training -> Training Logs -> BobW's Log


Create your own FREE Forum
Report Abuse 		Powered by ActiveBoard