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Post Info TOPIC: BobW's Log
BobW


Senior Member

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Posts: 327
Date:
4/14: Session 37
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Warmed up the left forearm with the JumpStretch rehab program, and then hopped in with some short / light farmer's.
 
Farmer's Waddles (135 feet): 2x135;1x185,205/8.5,195/8
  • Finally.  Left forearm held up, and I was able to easily hang on for a nice long distance and PR
  • Pushed hard enough that my hips ache

Seated Military (+50c): 2x10x45,1x10x65,85/8

  • Good bar path; figured out that I have to move the bench back a notch down, otherwise, I just have the shoulder flexibility to maintain the bar behind me properly at lockout
  • Good bar speed
  • Left forearm hurt a little, nothing major

Bent Over BB Row: 1x10x135,185,135

  • Meh.  I'm not sure that this hits the thoracic region well for me.  185 was a reasonable challenge, but I'm pretty sure "slumped" and failed to keep thoracic extension.  Dropped to 135 just to see how it felt in comparison, maybe a bit better.

Stone: 1x5x185, 1x3x185

  • These were full reps, but not loading / over a bar: just standing up, getting the stone high on my chest, and then lowering.  So, the eccentric has to count for something
  • Forearms definitely get beat on with this; the left forearm did ok, but felt like it was at its limits.  It's feeling a bit abused afterwards

Total Training Time: 107 minutes

So, not doing any drop sets on accessory work - just straight sets to an RPE of 8-9, then done.  This adjustment to volume is noticeable in a couple respects: I finish the workouts wanting to do more, and feeling like I'm holding back.  I also think that my recovery is hugely improved at this load, the forearm is improving by leaps and bounds.

A good session.  Very happy with the Farmers work; it's been some time since I could cover more than 60' with 200lbs in hand.  I'm making some progress on stone work; I did more today than I've done in recent sessions.



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BobW


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Posts: 327
Date:
4/15: Rehab
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Out for a 35 minute moderate-brisk pace hike with the puppies, in a location that is best described as a mud pit.  Unbelievable amount of water & mud on this trail.
 
Then, hit the garage:
 
Jumpstretch Forearm Rehab: 160 reps per arm, mini band, varying tension
 
External Rotator work w/ bands, 3x10. 
 
I think I like this better than side lying external rotations; I take a black band, choke it around the rack, and put it around my body, and I stand sideways.  I then position the black band so that it pins my outside arm against my rib cage.  A mini band, choked around the rack, is then used for tension as I rotate the arm externally.
 
It mimics the side lying, but with a couple differences - the tension of the mini band never stops, which is good.  Also, having my arm pinned against my rib cage prevents cheating and activating the triceps.
 
Calf Raises, 1x60; followed by deep stretching on the ProStretch, 4 "stretches".
 
Peterson Step Ups, 2x15
Deceptive little exercise that really does hit the knee stablizers.  My left knee sounds like rice crispies as I do these.
 
Standing Ab Crunches, 2x10
 
DB Flyes on Swiss Ball, 1x10
 
Back Traction
 
Did some more stretches afterwards, and will hit the Thumper and loosen up in a bit.
 


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BobW


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Date:
4/16: Session 38
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I only I hadn't done dum things, this would have been a truly awesome session...warmed up the forearm with the JumpStretch routine, and then hopped in with some light log work, doing full cleans.  I decided that I just had to train in the driveway, it was sunny, 65 degrees, the birds were chirping...so, I dragged a mat out, and no matter where  I setup, the ground was uneven.  I finally found what I thought was a good spot (after dragging, moving the log, doing a couple clean & presses, shaking my head, draggging....)
 
Log Clean & Press: 1x3x120,170,190;1x1x210/Fail;1x3x200/9;1x2x190/Fail
  • The best place I could find on the drive was still uneven.  I didn't really notice how much this affected me until I tried doing 210; the first attempt, I felt like I was falling forward; the second attempt, after moving a bit, same thing.  Turned 90 degrees, and low & behold, it popped up, but I felt like I was off center.
  • I was disappointed that I didn't hit 210 x 3, but the good news:  I pushed myself without thinking about the forearm, and even though 210 only went up once, it felt a lot more solid in the clean and rack than ever before

13" Grappler DL: 1x3x1P, 2P,3P; 2x3x4P, 1x3x4P + 25/8;1x3x4P + 10 /8 (1P = 1 plate per hand)

  • Second "mistake": I spent entirely too long on setting this up, but I at least got the pick height a bit higher
  • I played around a lot with foot position / hand position, and finally got a standard setup

SSB Squat: 1x10x165,255/8

  • Probably should have gone for more weight.  255 felt incredibly more solid than it did last week, so, even though no numbers to back it up, a better performance by far

3 board Rack Lockouts: 1x15x135, 185/8

  • I was so built not to bench...

Total Training Time: 127 minutes (ouch)

I can't be too upset with the seemingly dumb moves: they were made for good reason, and I think taking more time on the Grappler DL will pay off in spades. 

I was determined to do the log work outside not only because it was nice, but because I wanted to work on bar path, and getting the log behind me more.  I hate doing that in the garage b/c if I lose it behind me, something's gonna break:  I don't have room for that mistake.  In fact, I almost did lose it behind me one one rep, and probably should have just let it go.

Trained with good intensity tonight.  I was switched "on", and the forearm was good enough that I didn't even consider holding back.

So, a very good session.  I could have moved more weight on the log press had I been on level ground.   I could have shaved 30 minutes off the session by not playing with setup so much.

 

 

 



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BobW


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Posts: 327
Date:
4/17: GPP
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Got things started with walking 135lb deadlifts while dragging the ~110lb sled.  10 steps, 5 deadlifts.  Repeated this 6 times; heart rate up to about 145.
 
Then added 50 lbs to the sled, left the barbell behind, and started some drags up the hill - no running today.  Took my heart rate up to 165 3 times, judging from past experience, that's enough and not too much.
 
The calf held up fine to this work.
 
Then:
 
Peterson Step-ups, 2x15
Pro Stretch Calf Stretches, 4 deep stretches/leg
Standing Ab Crunches, 2x10
External Rotation, 3x10
 
Finished up stretching hammies, adductors, internal rotators, pecs, subscap, and some forearm.
 
Then out for a varied-pace walk with the dogs; sometimes fast, sometimes stopped for sniffing, about 25 minutes.
 


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BobW


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Posts: 327
Date:
4/18: session 39
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Warmed up the left forearm, then did a few easy, slow tire flips for an overall warmup.
 
Tire Flips: 2X ~88'
  • Moved pretty quickly on these
  • Left forearm complained a little bit, but worked through it

Axle Press: 2x8x75;1x8x125,145,155,165/9*,155/9

  • These felt more solid than last week.  Played with hand spacing, and think I'm more efficient with a slightly narrower (maybe an inch inside the rings) grip
  • *pretty sure this marks a rep PR, finally.

Squat: 2x8x135;1x8x225,315,335/8,315/9

  • Been a long time since I squatted, wasn't sure where the numbers would fall.  Before trying 335, I tried 405 (no way) and 365 (ditto), too much pressure on the low back and resultant sciatica
  • Right shoulder was extremely difficult to externally rotate to get under the bar.  Going to have to start incorporating some dislocates and get Doc Z to work on that

PullDowns: 1x10x1-1/2w,2w,3w

  • Again, right shoulder felt "wrong", a little pain, more stiffness than anything, but didn't stop me

 

Total Training Time: 120 minutes

Overall, a decent session.  Nothing outstanding, just good, solid, work and a little bit of progress:  tire flips were much more "certain", I'm sure I was faster, and the tire "thumped" better on the flip more of the time, indicating that my form is improving.

Hips were very stiff / a little sore starting out; actually, most of my body felt a little stiff and sore.  Flipping the tire for a bit fixed that right up.  Left forearm was sore / twingy going into the session, and actually feels better coming out of the session than it did going in.  Go figure.

My axle press is just starting to come around - push pressing has always been a challenge for me, I'm just starting to get it sorted, and today was very good.  When I hit the drive properly, I had little trouble getting that weight moving up fast.  I used the cue Dan John taught me last fall:  slap your heels audibly.  As crazy as that sounds, it fixes a lot of issues with the drive. 

I think the intensity was dialed down a half-notch compared to Thursday's session.  That's ok, I still hit a PR, moved well, and even on squats did pretty well.



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MikeGagne


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Date:
RE: BobW's Log
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Hey Bob. Good to see you are lifting hard. Yeah squatting 405 is hard. I agree with you on that. I been trying to do it for a year now. I think I can with knee wraps but definitely not without them. Keep it up. Its fun reading your postings. Take care brother.

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BobW


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Posts: 327
Date:
Review of the past couple weeks
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It's been a couple weeks since I wrote a weekly review & tried to get a grip on where this train is heading. Part of that was due to engine repairs: getting the forearm and calf back up to speed took some priority, but there's not much fun to be had in thinking and writing about rehab programs.
I think though that there's a key lesson or two to be had from the past few weeks. The first is that it's easy, even though I'm pretty conscientious about logging, to let the train get derailed to some degree. I had been struggling with the left forearm since Jan 20, but not really acknowledging that it was a problem, until I really injured it on Feb 28.

Then it clearly became a problem. However, I still didn't deal with it in the best / most timely fashion.

It wasn't until I pulled the calf at the end of March that I realized the train was off the track. That was a huge wake-up call: not only wasn't the left forearm healing well, but now I had an additional injury.

At that point, I realzed a couple things: one, I had to get input from the people I trust (Doc Zak, Coach Mike Tuchscherer, Shaf, and Sarah) on the training/rehab side of the equation. Secondly, I suddnely realized that I had let my diet get quite crappy - I was not getting enough good, nutritious food, and was making up the caloric deficit by eating junk. And I was tired all the time, and having serious problems engaging the level of intensity required in training.

It's funny how this had been going for quite some time, and yet I managed to not notice it, and just kept "plowing ahead" - even though, in reality, I was not moving forward.

The fortunate thing about all this is that, all things considered, I'd rather be learning this lesson now than another year into my career.

The good news about the injuries is that with the proper attention to training volume, focused rehab, and diet, they're healing up.

I'm finally back to training with little regard for "training around" the trouble spots. I'm not quite ready to train with 100% intensity on stones, but at least I'm ready to train on stones and take it easy.
 
I suppose that the most frustrating thing in my training for the past few months remains the overhead work.  I remember in Dec 2007/Jan 2008 how I struggled to get my log press up to 210; it stagnated there over most of 2008, and earlier (Jan/Feb) I hit 230 or 240 for the first time, after devoting a lot of time to training it hard.  Now I'm back to struggling with 210.
 
Axle press is even worse.
 
Obviously, OHP is my weakest area.  Probably due to the structural issues at play:  I'm forever internally rotated, thanks to wedged vertebrae in the t-spine.
 
I should mention that yesterday's squatting with a straight bar was an eye-opener.  I had considerable pain in getting the right shoulder under the bar.  I had to take an extra-wide grip, and I don't think there's any way I could've done a high-bar Olympic squat to save my life.
 
So, it's time to address that, again.
 
Part of me also wants to test my 1RM conventional deadlift.  It's been about a year since I've tried that, I wonder if I've improved at all in that lift.
 
Overall, I feel stronger.  I'm not sure what that counts for...but it has to count for something.


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BobW


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Date:
Session 40
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Warmed up with some kb swings, dynamic stretching, forearm work, and then light, 50' farmers.
 
Farmers, 125': 2x135, 2x185
  • calf went wrong on first set of 185, about 1/2way up the drive.  Managed to finish the walk, but then took a break to massage, stretch, walk, etc.  Didn't really fix much, so just finished up with another walk of 185.
  • Then did a hold@275 for 15secs, figured that would at least make up for something

Seated Military: 2x12xbar;1x12x95,115;x3x135,x8x125,x12x115

  • <Insert string of foul language here>

RDL: 1x15x135,185,225/8

  • At least I can do something

Stone to 50": 1x4x165;1x2x220/8

  • At least I didn't drop it on my foot

Total training time: something like 2-1/2 hours, but that includes time massaging /stretching the calf.

Went for a walk with the dogs afterwards, what normally takes 20-30 minutes took 50 minutes, and filled with pain.



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BobW


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Posts: 327
Date:
4/22: Prehab, GPP
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Started off with a fast paced walk with the puppies, ~25 minutes, shot for 125 < HR < 150.
 
Did some curb stretches for the calves immediately afterwards, and some hammie stretching.
 
Then, back to the garage.
 
JumpStretch Forearm Work, 160 reps/arm
Band Shoulder Dislocates, 25 reps
Internal Rotator Stick Stretches
Landmines, 2x10
YTWL Complex, 20-25 reps per letter
Pink Dumbell Flyes, looking for a gentle stretch
Shoulder Horn, 1x25x10lb
Seated Rows, neutral grip, 2p + black band, 2x10, 4 second hold at peak contraction
Ab Wheel, 2x10
External Rotation -> skipped.  Attemped, shoulders already done.
 
Hang from chin bar, 45 seconds
Doorway stretch
Hammie stretch
Hip Flexor stretch
Rectus Femoris stretch
 
Wrist Curls
Reverse Wrist Curls
Forearms: Extensor Stretching,  pronator teres stretching
Neck mobility work
 
Done.  Total time about 1hr15 minutes.
 
Well.  Where to begin.  At the bottom I guess, so:  left calf is still "knotted up" painfully, but much more mobile than last night.  I think I'm discovering that with this particular problem, keeping mobility and ROM is key to recovery.
 
I think I did break my toe the other week when I dropped the plates on it.  It's pretty damn sore and immobile today.
 
Moving up:  hips (rotators and flexors), hammies were very tight.  Landmines are great for getting the rotators moving - like those a lot.  After the stretching & mobility work, my low back felt much better.  Decent mobility of the SI joint.
 
Left forearm:  I worked it hard yesterday, it's been a bit sore today; working it out felt good.  I don't think I pushed too hard, it's recovering bit by bit all day.
 
Right shoulder:  seems pretty impinged,  but felt better after the prehab work.  I'm going to keep the additional shoulder work in my regular arsenal, I forgot how I tighten up badly.
 


-- Edited by BobW on Thursday 23rd of April 2009 12:16:00 AM

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BobW


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Posts: 327
Date:
Session 41
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Warmed up with shoulder prehab (YTWL's, band dislocates), forearm prehab (band stretches), and then used the log for a "complex": RDL, cleans, presses, push presses.
Log Clean & Press: 1x3x120, 170, 190, 210/8, 205/8
  • Better than expected
  • A little too much stress on the left forearm, didn't realize until afterwards, but a bit of sharp shooting pain

Imaginary Car Deadlift: 1x5x205,295,385,475,565,655,745/8 (PR!), 700/8

  • Got a new setup courtesy of EliteBarbell.  It really simulates a car dl quite well.  I ended up working with a 15" pick height tonight.
  • I'll get video posted over the weekend at the latest

Farmer's Step Up, 8 per leg: 1x45/hand, 1x100/hand

  • These got me breathing & sweating nicely
  • Good news: I felt much more balanced, solid, and coordinated than when I last did these, in the winter.  No hesitation, easily stepped the reps out.

Rack Lockouts: 1x8x135,225,275/fail@3

  • 225 felt really easy.  275 was too big a jump, and I racked the weight at rep 3 knowing I'd never make 8 reps.  At this point, the left forearm hurt enough that I called the sessiond done

Total Training Time: 147 minutes (ouch)

Long session, but that is mitigated by the time I spent setting up the imaginary car dl apparatus; long story short, I'm going to have to become much more adept at this, or I'm just going to have to find space to keep it largely put together.

I'm quite happy with this session.  The 210 log was solid, well controlled, and a legitimate 8:  plenty left in the tank.  Form was really good the whole way through:  punched a good solid path so the log ended up in the perfect spot with my arms behind my ears.

Right shoulder was very painful going into the session.  By the time I did my prehab, and a little stretching focusing on lats, it was much, much subdued.  Once I completed some light OHP work, it was fine.

iCar DL: wow.  All I can say is wow.  That weight moved easily.  Assuming that I'm right in my weight calculation (that is, I can just add up the plates, the two bars, the cross beam, the handles, and the collars), this is more weight than I've done before - ever - for reps.

The apparatus itself is well thought out, and really well made.  I like this a lot, and think it's a great tool in my arsenal.  The guys at EliteBarbell do amazingly great work.

Got out for a 30 minute varied pace walk with the puppies after training.

Left calf seems to be close to fine; a bit of pain now and then, but nothing bad.



-- Edited by BobW on Friday 24th of April 2009 01:06:13 AM

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BobW


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Posts: 327
Date:
Mock Car DL Video
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From yesterday's training:

 

 



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Mike Tuchscherer


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Date:
RE: BobW's Log
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Nice. I could hear that little aerobic step screaming for it's life, though!

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BobW


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Posts: 327
Date:
Friday 4/24
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Mike Tuchscherer wrote:

Nice. I could hear that little aerobic step screaming for it's life, though!



 Pretty good testimonial for that step, lol.  I'm getting shorter handles made so that I can get the right pick height without a platform.  Just in case.


ART/Chiro/SASTM

Doc Zak of Zak Performance Health has a charting system that he's developed over the years so that he can quickly note what work he's done on a patient during the session. It includes a little figure of the body, to reference any particular spots he worked on.

He circled the entire body on my chart for today.

Started with the left forearm; got some wrist mobility, hit the extensors down at the wrist, then focused on the pronator. Moved on to the left tricep, and he took the top off the SASTM can, scraping the tricep tendon area close to the elbow. Lots and lots of nice gristle sounds from that.

Then it was onto the right shoulder impingement, which looks to be an issue with the lat / subscap / pec minor: basically, the lat is not letting go properly as I raise my arm, which is causing the ball of the arm to grind against the socket of the shoulder. We were in the neighborhood, so a big neck adjustment was up next, along with some soft tissue work to get the area loosened up first.

Then came calf work; a big knot in the left calf, along with some edema. The thought is that it wasn't completely healed from the first pull, and just gave up on Tuesday.

Nothing is complete with core work. So, hammies, adductors, hip flexors, hip rotators were up next. Quick hits on each were all it took.

(I should note that this is really good news, and despite any problem areas, you, the astute reader will have noticed that I'm not mentioning my hips or lower back as being problematic these days. If we had a wayback machine, a year ago would paint a different picture.)

Then the whoop-ass started. I laid down on the flexion/distraction table, and Doc Zak used the SASTM tools on my spinal erectors. This is, quite simply, an intense, moving experience. Then it was wrapping up with flexion / distraction.

All in all, a superb session that left me with a new body.


Prehab

Completely wiped, and I mean completely, from last night's training and the chiropractic session today.
 
Standing or sitting, I'm pretty much dazed-n-confuzed.
 
JumpStretch Forearm Stretches, 160 reps/arm
JumpStretch bicep stretches, 60sec/arm
JumpStretch tricep stretches, 60sec/arm
Shoulder YTWL Complex, 20 reps each letter, 2-1/2 plate in hand
JumpStretch shoulder dislocates
Ab Wheel, 2x10
LandMines, 2x10
Seated Rows, Neutral Grip, 2p + black band, 1-2sec pause: 2x10
 
I should get some light cardio.  Probably end up walking the dogs.  Or not.

 



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DaneKelley


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RE: BobW's Log
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very nice deadlift

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BobW


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Posts: 327
Date:
Session 42
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DaneKelley wrote:

very nice deadlift


Thanks Dane.

 ----------------------------------------------------------

Long day.  Got the puppies out for a spirited hike at 7:30A, about 45 minutes.  Worked up a nice sweat.
 
Then it was off to train with my Saturday partners, Don & Ed.  We trained at Don's place today.
 
Tire Flip: 1x50',30',20',80'/done
  • I have tire envy:  Don's tire is much bigger, fatter, and heavier.  Guesstimating, I'm going to say it's 40% harder to flip.  Let's put it this way:  had we been working on gravel, I'm not sure I could have even flipped it once.  On grass, the start of the lift is done with the pecs, feet much further back, and you drive the body into the top of the tire.
  • This technique also means a lot of calf drive is used.  After the big run, my left calf was just starting to give up.
  • The really good news:  I was able to adapt my technique quickly, and kept most stress completely off the forearms.

Axle Press: 1x8x80,100,120,140,170/8.5,140/8

  • Form clicked nicely today, good leg drive, bar path, and lockout.
  • A little too big a drop on the final set, but left forearm was beginning to twinge

 

Squat: 1x8x135,225,315,340/8;1x6x340/9

  • I need new glasses.  I was supposed to do 6 reps, read it on the iPhone as 8, then checked after the first work set and saw my mistake.  So for the drop set I just did fewer reps.
  • Most of these were legal depth

DB Rows: 1x8x70;1x80x90;1x8x110

  • Ended up doing these with an EZ-Curl bar - that's all that we had

Total Training Time: Too Long (didn't even clock it, but maybe 3 hours)

Pretty good session.  Happy enough with my performance on everything, and the axle work in particular.  Tire was pretty smooth, but brutally hard work.

I also got a chance to sneak in some playtime with 2" handle farmers, about 175lbs /hand.  I was amazed at how easy they were.  There's hope for me yet.



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