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Post Info TOPIC: BobW's Log
BobW


Senior Member

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Posts: 327
Date:
7/17: ART/Chiro/SASTM, GPP
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Great session with Doc Zak. Quick runthrough of the forearms, then it was time to focus on my groin. The diagnosis is a strain/pull of the pectineus - http://www.getbodysmart.com/ap/muscularsystem/thighmuscles/anteriormuscles/pectineus/tutorial.html .

While I hate to get my hopes up, Doc Zak said it will bounce back quickly, he's thinking in terms of a couple days rather than weeks. After a couple quick, light reps on the injured muscle, Doc focused on getting all teh surrounding musculature loosened up so that nothing was pulling on the injury.

Since I clearly won't be squatting heavy tomorrow, Doc Z then pulled out the SASTM witchery and give some lovin' to my quads. The left quad was just a little more sensitive than the right quad. Good stuff. I immediately felt substantially looser, especially around the left knee.

Then it was on to the right shoulder, a neck adjustment - as an aside, up to when we started regular neck adjustments, my neck muscles were very tight. It was quite impossible for me to tilt my head to the side and touch my shoulder. Despite ART Treatments, despite plenty of various stretching, including PNF stretching, the neck muscles would tighten up within 24-36 hours and I'd be back at square one. I just realized the other day that I haven't had tight neck muscles, that I freedom of motion, and that I'm not stretching the muscles either.

After the neck work, we hit the flexion/distraction table and got superb vertebral movement.

Accessory Training - Neglected Muscles
DB rows, 3x10x125
Standing Ab crunches, 2x10x1-1/2p

Prehab
Side lying external shoulder rotation, 3x10

Shoulder stretching

Cardio is prescribed as steady state, 121-153.  That's pretty much not going to happen today; I'll try my best to get out with the puppies for a slow walk.


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BobW


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Posts: 327
Date:
July 18: Session 9
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Slept for about 12 hours, which I've found really helps me recover from injuries.  Woke up and the groin was feeling much better; still twinging now and then, but better than expected.
 
Warmed up with bar complex work, that felt ok, so hopped in.
 
Axle Press: 2xa bunchx95;1x8x125;145;165;1x7x185/fail;1x7x165/fail;1x8x160/8
  • Bar path is changing, and I'm beginning to piece something together, I think.  After bombing at the heavier weights, I got to analyzing my form a bit.  I suspect that what's happening at the higher weight is that I'm laying too far back, and that is removing the shoulder girdle from working as well - certainly eliminates the rear delts, and potentially more musculature.  So, I played around a little bit, and discovered that by bracing against my belt really hard, it's more difficult to lay back.  Tried that on the last set, and even though my arms were fatigued, I banged out 8 reps extremely quickly - all because of leg drive transferring better to the bar.  I'm pretty excited about this, I might be onto something finally to jump start my OHP work.

Squatting:  was supposed to be SSB, 12 reps.

  • No way was the groin ready for this, so I did 3 sets of bodyweight squats; those felt fine, so I moved onto goblet squats (55lbs), and those felt ok - a little twinge in the groin, but bearable.  So, did a few sets of these, and stopped.

Seated Military: 1x15xbar,65,95/10

  • I just burn out between rep 8 and 10 on these.  Again, really paid attention to bar path, and yeah, I'm feeling much more shoulder activation on those.

Stone Walk, 54': 1x1x190,190

  • Was probably overly cautious here; wrapped my upper right leg tightly with a knee wrap, and it felt fine.  Instead of working up in weight, I did the first set at a normal pace, and then the second set really pushed for speed...and guess what?  It's doable.  Fast feet will win this event, and I will have fast feet.

Total Training Time: 1hr20min

Better than I had anticipated; didn't think I'd be ready to pick up a stone today.  Shorter than normal training - probably only 7 minutes spent squatting - and I feel pretty good afterwards.



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MikeGagne


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Date:
BobW's Log
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Nice training session Bob. I had a question about your training. Whats the heaviest you have ever gone on the stones? Just wondering. Oh if you get a chance check out the September issue of Flex. They have an article on Derek Poundstone. He talks about how he trains for worlds strongest man and the strongman events. Its the first time I actually saw something interesting in Flex besides their usual b.s. and babes.

-- Edited by MikeGagne on Sunday 19th of July 2009 11:31:12 PM

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BobW


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Posts: 327
Date:
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Mike, I've loaded a 300 lb stone in competition. Training lifts don't count, IMO. I'm not in a position to spend $ on flex or any of the other "lifting" mags - sorry.

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BobW


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Posts: 327
Date:
Session 10
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Today was just freakin' brutal.
 
Warmed up with some dynamic stretching; groin is very tight, but quads feel great.  Then bar complex stuff.
 
2" DB Clean & Press: some x some x 50; 1x5x70; 1x0x80; 1x5x75/9; 1x5x73/8.5
  • Well.  That sucked.  Couldn't even pop up 80; significant performance decline from last week.  These left me extremely, and I stress extremely, winded:  thinking about what was coming next just made me whimper.  Finished the last set and just sat down in front of the fan for a few minutes.
  • On the bright side, my grip seems to be adapting to the fat bars nicely.

Farmers Step-ups: 1x15/legx95/hand

  • Left leg first.  Reps 1-8 were ok; 9-12 difficult; 13, 14, 15 were just this side of impossible.  My right groin (the pectinius) hurt; my forearms and hands ached; sweat was pouring off me, dripping all over the floor and box.
  • Took a minute or so break, back with the right leg.  No reps were OK.  I hit rep 8 and it felt like...well, I'm not sure I can verbalize this.  Made it to rep 11, and had to take a break; I couldn't hold the implements any longer.  Took 30 seconds, breathed deep, and then finished off the set.

DB Rows: 1x15x100lb

  • Meh.  MFing meh.

Stones to 50": 190 by some; struggled with 365; 250x3/9; 220x3/8

  • Rep count might be wrong; by this time, I was seriously struggling.  I was so sweaty that duct tape wouldn't stick to me; tacky didn't even come close to being an adhesive on my skin; and I was dripping sweat all over the stones.
  • On the bright side, I got the 365 stone off the ground further than ever before, but we're talking only a few inches.  Oh, and a couple of the reps were pretty.

Total Training Time: 1hr40min

Brutally humid today; so humid that the air just turned to water a couple times, no real rain, just a thick mist.  Tough for an old fat man to breathe.  I wasn't feeling beat up / tired going into this session, so I'm a little taken aback by my lack of performance - I was not expecting to hit this wall. 



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BobW


Senior Member

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Posts: 327
Date:
7/22: GPP/Accessory
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Pretty tired today.  Got my new prowler; decided to play with that for a bit, basically spent 15 minutes getting frustrated and not achieving much.  Let's just say that the prowler wasn't designed to be used on a gravel driveway.  If nothing else, it was a warm-up.
 
Conditioning:  149-168 HR 5% fatigue in recovery time
Hill Sprints: 3 warmups then
1: 40 second recovery
2: 43 second recovery, done.
 
Prehab/Rehab
Side Lying External Rotation 3x10 (subbed shoulder horn)
External Rotation Stretching
Spinal Traction
Ab wheel: 3x10 (extra set b/c reading is hard for a tard)
Landmine: 2x10
 
I think subbing the shoulder horn (whether Mike agrees that this is good long term or not remains to be seen) was a stroke of genius.  Basically, I started doing side lying, really felt nothing, and thought "Benching is to side-lying as OHP is to...shoulder horn!"  Intuitively, it just seemed like getting a different plane of rotation made sense; and yes, it did.  Instantly identified a painful portion of ROM in the right shoulder, something for Doc Zak to work out on Friday.  These also just felt more effective, like I was actually working.

Neglected Muscles
Seated Rows- 2x10x4w, 1-2 second squeeze at top.  Worked on keeping elbows up.
 
Total Training Time: 40 minutes

Stretching
Hip Flexors / Quads
Hip Rotators
Calves
Hammies
Adductors
Pecs, Subscap
Then out for a walk with the puppies to just loosen up a bit.
 
Passive Recovery
Deep Tissue: 25 minutes percussive massage
 


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BobW


Senior Member

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Posts: 327
Date:
Session 11
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Tired, cranky, sore.  Good thing I have coworkers to absorb my moods.
 
Sumo DL: 1x10x135;1x20x135;1x5x225,225,315,405;1x1x497;1x5x457/9;1x4x427/10
  • Considering that I've never tried to Sumo DL before this, I can't be too critical, except to say this was fugliness to the max.  My former coach, Lyle McDonald, showed me the basics of the movement about 15 months ago, and that's the last I tried it.
  • I didn't like it.  I want to pull conventional.
  • The last set, I only got the 5th rep a few inches off the floor, and was done.

Crucifix Hold: 1x34secx10lb;15lb;25lb/8;22.5lb/8

  • Tried 30lb, but couldn't even get into starting position.

Good Morning: 1x15x135,185/8.5

  • Haven't done these in months.  Felt a lot in my low back.  I'm sure I'll be sore in the glutes/hams tomorrow.

3 board pin press: 1x15x135,135,185/8

  • Still can't bench.

Total Training Time: 1hr40min

Spent entirely too much time on the DL's; just couldn't get comfortable with the movement, like I can't get my hips to activate with that wide a stance.  In any case, a nice break from Zerchers.

I was very sore (hams, hips, groin, forearms) prior to training, and in fact took some Tylenol + NSAID this morning.  My right heel has been pretty painful lately as well, I was gimping around this morning just a bit too much.  It was a little better by training time, and I think the high-rep warmup helped to mask the pain so that I wasn't bothered too much.


 

 

 



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BobW


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Posts: 327
Date:
RE: BobW's Log
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Another great session with Doc Zak; we skipped our normal core work to focus on some aches & pains: groin, right shoulder, left elbow. The pectinius strain is coming along OK; I'm probably about 90%. Left elbow: I think a combination of forearm & tricep was causing the pain, and Doc found a lot of adhesions, so pulled out the SASTM toys to loosen things up, hitting both forearm and triceps regions.

Wrist adjustment followed; then it was onto the right arm, where the big problem is a "pulling" upon external rotation and pressing. Doc found a bicep issue as well; and spent a bit of time putting a lot of tension through the shoulder, trying to work out whatever it is. Trying & succeeding, I should note.

Neck adjustment was next; while not as "big" as other times, still pretty effective at removing the stress I tend to carry in the neck/traps.

Then it was work on the groin, and oh boy - I didn't know I could bend like that. Got both sides opened up a lot. Finished up with flexion/distraction for the spine.

GPP, prehab

Got loosened up with some sled dragging; 1 trip up & down with 100lbs; 1 trip up + carrying 80lb sandbag; 1 trip down + sandbag on sled. 
Conditioning: 149-168 HR 5% fatigue in recovery time
Hill Sprints: 3 warmups then
1: 40 second recovery
2: 43 second recovery, done.

Prehab/Rehab
Side Lying External Rotation 3x10 (subbed shoulder horn)
External Rotation Stretching
Spinal Traction
Ab wheel: 2x10 Landmine: 2x10


Neglected Muscles
Seated Rows + black band- 2x10x2w, 1-2 second squeeze at top. Worked on keeping elbows up.

Total Training Time: 40 minutes

Stretching
Hip Flexors / Quads
Hip Rotators
Calves
Hammies
Adductors
Pecs, Subscap

Then out for a walk with the puppies to just loosen up a bit.

Passive Recovery
Deep Tissue: 25 minutes percussive massage



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BobW


Senior Member

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Posts: 327
Date:
Session 12
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Got to train with "Big Ed" today, over at his place. Started off with some band work to warmup, and then some dumbbell pressing (light) to have Ed evaluate my technique and see if I can get some ideas to make it over this sticking point. After playing around with that for a bit, we moved onto

Axle Clean & Press: 2x12x100;1x12x150/8;1x12x150/9
  • Called for a 5% drop for the final set, just did the same weight (what's 7lbs between friends?). One clean per set.
  • These felt pretty solid; I'm getting good leg drive, and the bar is nicely behind my head at finish - I can feel the back musculature kicking in to support it.

Front Squats: 1x12x130,180,220/9;1x9x210/10

  • Everything was fine until these. I decided to push fairly hard - those of you into strongman will intuit why I made that decision this day - and the set at 220 was pretty draining. It was hot (80 degrees), humid (intermittent rain), and breathing was an issue, to the point of thinking I was going to hurl. Ed remarked on the quantity of sweat pouring off me, and compared it to a whore in church, but we both agreed that no whore could sweat that much.
  • The set at 210 just resulted in complete wipe out. I hit rep 9, and while my legs and upper body didn't feel that bad, I was ready to puke again. Gasping for air, unable to feel like I was getting enough oxygen, close to passing out, whatever. I was completely drained.

Seated Military Pressing

  • I was so not recovered, even after a 10 minute break, that I could barely move the empty bar.

Stone Walks: 1x60'x200lbs;1x60'x200lbs'1x30'x200lbs

  • Again, not recovered from squatting. Not even close. Every step just seemed to be a contest to not pass out.

Total Training Time: 2hr, approx

Oh my. I finally started to feel normal again about 30 minutes post-training; not sure quite how to describe what I was feeling, but...yeah.

I'm still having some rather significant pain in my right heel. I have to get this figured out, it's starting to annoy me.

 



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MikeGagne


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Posts: 209
Date:
RE: BobW's Log
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Hey Bob. Nice axle clean and presses. Youre a beast. Hey man I was wondering if you could do me a favor. Could you ask your friend that knows Chuck V. if he could sell me a copy of that Vogelpohl XXX dvd? I called Westside last week and Louie doesnt carry it anymore since Chuck doesnt lift there anymore. I have heard theres some excellent squatting info on Chuck's dvd. Anyway keep lifting heavy Sir. Keep it up!

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MikeGagne


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Posts: 209
Date:
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Thanks Bob for the dvd info on Iron Gladiators. I'll let you know how that dvd is. I heard its good. They got Mike Ruggeria (SHW) Paul Childress(SHW) and Chuck V(220) all 1000+ pounds squatters doing a squat workout together on there. Thanks again brother.

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BobW


Senior Member

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Posts: 327
Date:
Session 13
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Hot today; close to 100 degrees in the garage, but hey man, at least it's a dry heat.
 
Heh.
 
Warmed up with dynamic stretching, felt pretty tight, especially through the groin and hip flexors; bar complex stuff - cleans were a little off today.
 
DB Clean & Press: 3xbunchx20lbs;1x3x50,70,75/8;3x3x70/8
  • Meh, dunno.  At least I got in some decent volume, albeit not at the goal weight I had in mind.  I'm starting to realize something about form, and at least have something to work torwards:  if I get the weight a little further out, and a little further back, it pops up nicely.  Feels like I get more shoulder into it.  I'm going to run with this observation for a couple session.

Farmers Step Ups: 1x12/legx100lbs/9

  • A bit better than last week; I was able to finish both sets without having to break partway through.  This still kicks the snot out of me.

DB Rows: 1x8x70,125lb/8.5

Stones to 50": 2x3x190;1x4x250;1x5x220

  • A little better than last week; hips were really tight and a bit uncooperative, but nutted up & pushed through the pain.  All reps were over; the 220 was especially pretty.

Total Training Time: 120 minutes

Now, post-training, I'm really stiff, tight, sore, and limping.  Right heel is killing me with each step (to be precise, it hurts as I push off from the ball of my foot.)  Hips are bitching.  Low back too.  In short, wiped out.

A good, solid session however.  Nothing PR-ish, but everything is getting smoother and making more sense.



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BobW


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

Thanks Bob for the dvd info on Iron Gladiators. I'll let you know how that dvd is. I heard its good. They got Mike Ruggeria (SHW) Paul Childress(SHW) and Chuck V(220) all 1000+ pounds squatters doing a squat workout together on there. Thanks again brother.



 You know, I just realized that I don't own a single strongman, PL, or any other kind of training DVD.  I think I'm feeling somehow defective.  I wonder if I should buy a whole bunch and spend a weekend watching them to compensate?



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MikeGagne


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Posts: 209
Date:
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Hey Bob. I wouldnt just buy any ones. I did hear Magnus's were pretty good.
I have all the Westside ones. Theyre good info but Louie does them with like
a $100 kmart video camera so theyre kinda bad viewing quality. I'll do some research and see if I can find out any good strongman dvds that are worth buying. 
Take it easy Big Man. Thanks for finding out about Chuck's dvd at iron galdiators for me. Peace.   

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MikeGagne


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Posts: 209
Date:
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Oh crap forgot to mention Hugo Girard has a good dvd too. Forget the name of it. Its strongman stuff. More of like a biographical thing then a training info dvd. Peace Bob.

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