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Post Info TOPIC: BobW's Log
BobW


Senior Member

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Posts: 327
Date:
Session 43
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For whatever reasons, I was not in a good mental place at the start of training; distracted, pre-occupied, and rushing.  Not good.
 
2" Farmer's Waddle: 1x40'x135;2x110x135;1x110x185/8;1x100x185/9;1x40x185
  • This went well, and bodes well for the comp:  the 2" portion is 60', IIRC, with 200lbs.  I think that's well within my reach, and now all I have to do is worry about time, lol. 
  • Second run at 185 had a drop around 60 feet; took a couple breaths, repicked, and finished no problem

Seated Military: 2x8xbar;1x8x95;1x8x115;1x8x115/8.5

  • Still struggling here; the right shoulder/arm was definitely a hindrance, even difficult to get the initial lift-off from the rack.  I bruised my right bicep Saturday, I think / hope it's not a tear, but rather just from bad arm positioning while driving my body into the tire and banging the arm against it.  But that contributed to a painful pressing session; combined with the fact that I probably should've warmed up with my shoulder prehab routine...that was stupid thing number 2.

Barbell Rows: 2x6x135;1x6x185

  • OK, the numbers don't show improvement, but improvement was there; I really focused hard on form and getting thoracic extension - not letting my shoulders follow the line of my perma-hunched upper back - and I felt a lot better activation of muscles in the mid and upper back.  I'm actually decently pleased with this performance.  I wonder, by the way, if this is also tied to tossing in seated rows as a "neglected movement" on off-days.

Stones over 50" bar: 1x5x185;1x4x220

  • Oh, thankfully, this went really well.  The left forearm held up absolutely fine, no pain / pulling at all; this is more of a workload than last week, form was better all around, and I'm beginning to feel like I can push hard at stone work again.

Total Training Time: 90 minutes

Despite my best attempt to sabotage myself by jamming my right shin into the rim of one of my kegs (stupid thing #1), causing a huge welt that carried huge pain on its back, this was a  decent and easy session.  The FW went well; I was worried about fat bars, but I don't think they're going to present much of a problem.  Stone loading, although cut a little bit short, also went insanely well.

I ended this session feeling good about myself & the session, but felt like I could've pushed even harder.  That's a damn good way to feel after completing a session.

Got out for a very slow paced walk with the puppies after icing my shin for a bit.



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BobW


Senior Member

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Posts: 327
Date:
4/29: Prehab, GPP
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Started the session with some sled dragging, 125lbs. Started with some slower walks up and down the drive, gradually increasing speed until I felt nicely warmed up.

Cardio

Two hill sprints with the sled. (149/168 HR)

Recovery time, first run: 36 sec
Recovery time, second run: 50 sec.

Done.

The good news is that the left calf held up well to this; in fact, I noticed absolutely no trouble at all during training.

GPP exercises
JS Band warmup /stretching for forearms
YTWLs, unweighted
Landmines, 2x10
Ab Wheel 2x10

Neglected Muscles
Seated Rows, Neutral Grip, 2p + black band: 2x10, 2 sec pause at top

Rehab
Internal Rotator Stretches
External Rotation with JS Band, 3x10
Shoulder Horn, 1x10

General Flexibility/Recovery

Stretched out, took a slow-paced walk with the puppies, and then spent 60 minutes with the Thumper Equine Pro massager hitting everything I could.


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BobW


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Posts: 327
Date:
Session 44
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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, doing some cleans, then some pressing, then some push pressing. Then some more stretching for the right shoulder impingement. Then some more log warm-up.

Log Clean & Press: nxnx120;1x2x170,190,210,220/9,210/8
  • Good stuff. Took a long time for the right shoulder to free up enough to let me work hard, but with all the warmup, stretching, and a bunch of BenGay ultra, it worked out ok. This is the best I've done on the log in quite some time. Each rep of the working set from the floor; cleans clicked really well today, I think I figured out how to get some better hip drive into it.
  • Defnitely closing in on PR territory, and might have set a rep-PR at the heavy weight

15" Grappler DL: lots of warmup reps/sets, then: 1x1x745,835/9 (PR!),795/fail

  • Happy enough with this, a big PR for all time, and I learned a lot about foot position and leverage for the lift. Missed it the first time, but the second attempt was fairly easy, and the difference was moving feet forward just an inch or two.
  • Just out of gas, 795 was stapled to the floor. Decided enough, and instead of pulling some weight and trying for another, just went for the joy of breaking everything down.

Farmers Step Ups: 1x5x45/hand;1x5x135/hand/9

  • Balance/surefootedness was definitely the challenge with this 135, but I'm pretty sure this was a PR.

Rack Lockouts: 1x6x135,135,225

  • I am so glad most comps have no benching. By this time, my right shoulder was tightening up again, and I had quite a bit of pain on the first set. I adjusted my grip inwards a bit, to take stress off the shoulders and focus on tris; the second warmup set was much, much better than the first. However, 225 was it for the shoulder tonight.

Total Training Time: 150 minutes

Training time was impacted by taking my time on the DL singles, equipment setup, and sharing space with Sharon.

A good session, a really good session. Aside from the right shoulder bugging me, at least one big PR got set tonight, I set a rep-PR on log work, and pretty sure I either tied or set a PR on farmer's step ups.

 



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BobW


Senior Member

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Posts: 327
Date:
5/1: ART/Chiro, GPP
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Went into today's session feeling quite tired and drained; last night's session definitely took something out of me.

Doc Zak hit the left forearm/wrist first, and very briefly: it's coming along nicely, and required very little work. Then it was SASTM for both triceps; they're pretty tight, especially right at the elbow, those darned tendons.

Then we started to work on the shoulder impingement. I know Doc hit all the muscles involved, including a lot of the shoulder capsule, but what stands out in my mind is the SASTM work on the right pec. Stands out as some petechia as well.

Then we did a quick "core tuneup": hips, adductors, a check of hammies, rectus femoris.

More SASTM, this time for the spinal erectors, and my right side was incredibly tight as usual; that means even more fun under the scraper, and even more petechia to sport. After the SASTM came some soft tissue work: sort of a hybrid ART for the back, using the flexion/distraction table to get the right motion.

Finished up with flexion/distraction, getting some decent mobility in the low spine.

Walked out feeling much more upright, much more human, and in a much better frame of mind.

But tired, very tired.



Wiped out.  The combination of heavy lifting, injuries, and the SASTM have left me in a daze.  Today was the first day I didn't wear the compression wrap on my shin; at least the impact area didn't balloon, but the entire ankle & foot are swollen and bruised.
 
We didn't have time at Doc Zak's to do any work on the left calf.  It was very tight, so I spent 20 minutes or so massaging and stretching it out.
 
Conditioning: skipped.  No way am I up to it.
 
GPP
Landmines, 2x10
Ab Wheel, 2x10
 
Neglected Muscles
Seated Rows, black band, long board, 2p: 2x10, nice squeeze/pause at top.
 
Stretching / Prehab
Shoulders: YTWLs, Band External Rotation
Forearms: Band Stretching
 
Spent about 30 minutes stretching, another 10 doing the exercises.
 
Got out for a very slow walk with the puppies afterwards; trying to take it easy on my calf and shin.
 


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BobW


Senior Member

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Posts: 327
Date:
Session 45
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Oh man, woke up at 5:30A, got the dogs out, ate some food and caffeine and went back to bed for a couple hours. 8:30, dragged myself out, assessed the pain / wipe-i-tude, and summoned the will to push forward despite the results of said assessment.

I was rewarded with diarrhea; took some loperamide, and finally got things under control so I could leave the house and train at Big Ed's place.


Tire Flip: nothing, really.
  • The big tire, 1000lbs, upright is taller than me. It is a beast to flip. I managed to get it up and onto my knee, but it was so heavy that I couldn't even begin to drive it up with the knee, which means using upper body and pressing it. Tried that, and the left forearm started to twinge, so I aborted this.

Trap Bar DL's: 1x4x245;335;425;515/8.5;3x4x475/8

  • Misread reps, again, the prescribed "3" became the completed "4". Durrr.
  • On the bright side, this wasn't too far off my best performance on the tarp bar, and while we probably dropped a little too much weight, I got in some decent volume.

Strict Log Press: 1x3x135,1x4x135,1x4x145/8;3x4x140/8

  • Very weird to do a completely strict log press; every part of my body wanted to get involved and drive that log overhead. Holding back and using just arms and shoulders was difficult
  • Good volume

Fat DB Rows: 1x5x105

  • Done, simply done

Total Training Time: 100 minutes

Not a terrible session, but a terribly unmotivated session. Dragging tail is the phrase which best describes my physical and mental state; my right shoulder, vastly improved from yesterday's ART session, is still troublesome, largely from the large contusion on my right bicep / lateral delt from tire flipping last weekend. That area is sore and swollen, and sports a huge bruise; everybody who sees it is fascinated by the size and coloration, so at least I feel special.

Speaking of feeling special, the bruise on my right shin from kicking the keg is coming along. Yesterday was the first day without a compression wrap; the bruise extends from the arch of my foot, up the ankle, and mid-way up the shin where the point of impact lies. The foot and ankle are swollen quite a bit from the fluid accumulation.

At least by wearing the tight compression, I dispersed the fluid so that it didn't collect in one small area. That would not have been a pleasant feeling.

Between injuries, the fairly intense training I've done this week, and life, I'm really wiped out.



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BobW


Senior Member

Status: Offline
Posts: 327
Date:
May 3: Wiped
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Did basically a whole bunch of nothing today; slept in a bit, took a couple naps, read, that kind of thing.  We finally dragged ourselves out for a slow-paced walk with the puppies, about 1-1/2 hours, with plenty of playtime in the creek for the malamutes.

Various bruises are healing up; right shoulder feels much more mobile today.  Swelling on the right ankle is going down.  I walked today without compression wrap.



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BobW


Senior Member

Status: Offline
Posts: 327
Date:
May 4: Not as wiped as yesterday, more wiped than tomorrow
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Or so I hope.

I hit the Thumper massager last night for about an hour at bedtime.  I think that helped loosen things up.

Relaxing off day, and little work to get in the way of relaxing.  biggrin

Got out for a couple hours with the puppies, did a moderate to brisk paced hike, enough to break a good sweat, punctuated by lots of playing in the creek for the malamutes.

 

 

 

 



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MikeGagne


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Posts: 209
Date:
RE: BobW's Log
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Hey Bob. I'm very impressed with your tire flip and the trap bar DLs. You got some freakish strength. Good to see you improving. Thanks also for answering my question about the Olympic squats. Take care. Hope you heal up quick so you can get back to lifting.

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BobW


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Posts: 327
Date:
Session 46
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Got stuff setup for today's session so that I could move through a bit faster, then hopped in with Farmer's Waddles:
 
2" Farmers Waddles: 1x135x50';2x135x110';1x200x110'/9;1x185x110'/9;1x185x50'
  • Improved over last week, when 185 was barely doable for 110 feet.
  • Had one drop w/ 200lbs at 90', quick breath, new pick, finished it out.  The 2" grip is definitely challenging.  The good news is that the comp has 50' runs, so that's easily within my grasp.  I think I was moving pretty well tonight, I have some video to edit and post and get an idea of times.

Seated Military from low pins: 1xnxbar;1x6x95;1x8x95;1x8x105,115,125,135/8.5

  • These went well; great explosive drive from dead stop off the pins, good bar path, solid lockouts.  Right shoulder felt pretty good, left forearm was fine.

PullUp/downs: 1x3xbw/1x10x2p, 2-1/2p,3p/9

  • Thought I'd try pullups; got 3 half-reps, which is something.  Switched to the pulldown machine.

Stones to 50": 1x5x185;1x5x220/9;1x3x220/9

  • Pretty happy with this - no forearm issues, moved really fast, up and over, and everything felt solid.

Total Training Time: 90 minutes

Got out for a walk with the puppies, about 30 minutes, and stretched out a bit.

I'm pretty pleased with today's work.  I went into the session somewhat tired and unmotivated; Farmers is coming together pretty well, stones are improving, and the left forearm isn't hurting.  This is all good news.

I was talking with Sharon about the comp:  I think I can be competitive in the car DL, the Farmers, and maybe the tire flip.  Log pressing I'll probably come in dead last, knowing the competitors I'll be up against; ditto on the stones.   Hopefully, my body will heal up between now and then and I can do it.



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BobW


Senior Member

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Posts: 327
Date:
May 6: Accessory / Prehab
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Really wiped out; I think that the SASTM does take a lot out of me, this is the way I've felt the past couple Fridays.  Well, that's good to realize, and I can work with it.
 
Stumbled around for a bit with some stretching; I realized, moving the yoke to make room that I'm still having a lot of right shoulder pain getting "under the bar" like a squat.  So...I loaded up my Texas Power Bar, and got under it.
 
Oh my that hurt.  A lot.  I moved into position slowly, and focused on relaxing.  I did a few "reps" like this in a low bar, PL-style position, and then a couple with a high-bar, Olympic squat position.
 
Finally, I attempted to work on my rack position from a clean:  tried using a variety of band positions, etc, looped around my elbows and the chinning bar of the rack.  Nothing really worked that well.  I want to find a stretch I can do myself which will help me rotate and get the elbows up more.   This lack of flexibility in the rack position is closely related to teh lack of flexibility in the squat position, I think.
 
Blah, blah.  I played with these couple stretches for 40 minutes or so.
 
Prehab
Scap Pushups, 3x20
Band External Rotation, 3x20
 
Neglected Muscles
Seated Rows, Black Band, Long Board: 3x10x2p
Standing Abs, 2x10
 
Then did some light db flye stretching, and oh my did that hurt on the right side.  Something is definitely out of whack.
 
Scheduled to do some steady-state cardio; so far, I'm skipping it, and cashing in a credit from Monday's unscheduled cardio.  (a) it's raining (b) my right shin is giving me a lot of pain today, and I'd like to get off the darned thing.
 
I'll hit the Thumper massager and do some more stretching if nothing else.


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BobW


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Posts: 327
Date:
Video
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Farmer's Waddle from last night:


The good, but hard to tell: a few seconds before the drop, slightly before I bang the bars together - around the 12-13 second mark - I cross the 60' line. This is OK. I can probably shave a little time off that between now & competition.

Everything else: bad. The drop: my grip on the fat handles just gave out. I then hesitated, lost focus for a couple seconds, and then decided to finish.

I did realize something: to practice for the specific comp, I should setup with 2 sets of implements, and practice a drop and pickup just like the comp will have. The second pickup will be hard, given that I'll be out of breath. Good to realize that ahead of time.

 

 

 

 

 

 



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BobW


Senior Member

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Posts: 327
Date:
Session 47
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Feeling a bit beat up & tired, so erred on the side of "too little" today.  Warmed up with some forearm work, then a log complex.
 
Log Clean & Press: 1x2x120,170,190,230/9 (PR!),215/8
  • I shot video of this, but haven't looked at it.  So I'm going to save any comments on form, etc, except to say that this felt pretty good.  I went back and checked logs, and this is a PR, and about time in this event.

Mock Car DL: bunch of warmup, then: 1x2x745/9;1x2x705/8 (maybe)

  • Funny how these numbers don't seem that big and exciting this week, lol.  I might have called this a bit early, the drop set might not quite have been an 8, but...err on the side of too little today.

Barbell Lunges: 1x5x95,1x8x135/8

  • I hate lunges.  My mobility and balance suck.  That's why these are good for me to do; my right shoulder complained a bit getting under the bar, another good reason to do these.

Rack Lockouts: 1x10x135,225/8

  • Again, probably too little - but my right shoulder didn't feel great.

Total Training Time: 120 minutes

Not bad, moved fairly quickly for me, considering the equipment shuffle I have to do in the limited space I have.  Man, do I want a warehouse.

Anyhow:  pretty tired today, not as bad as yesterday, but enough that I wanted to "leave more in the tank" after training than a normal session.  Very happy with log pressing, especially with the ease of the clean.  I'm learning, a bit at a time, some kind of technnique.

I think the majority of the problem with my right shoulder now stems from a large contusion I got 2 weeks ago flipping tires; I was trying to make sure not to over-stress the left forearm, and drove into the tire hard with my right side.  Large bruise was the result, at teh bottom of the lateral delt / top of the bicep.  That seems to be pulling quite a bit.

Oh well.

Bottom line: set a PR on one event, did good work on the second event, and accessory work was so-so.

Oh, and:  doing little stretches all day long, here and there.  Really want to get more flexible.  I noticed that the left calf was extra super-duper tight; so tight that I couldn't even do a typical hamstring stretch.  So prior to training, I used the Thumper Massager on it, and then hit the ProStretch calf stretch unit.  It held up fine, and felt loose the entire time.



-- Edited by BobW on Thursday 7th of May 2009 10:57:40 PM

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MikeGagne


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Posts: 209
Date:
RE: BobW's Log
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Hey Bob. I just wanted to congratulate you on your PR for the log clean and press. Good stuff! Keep it up!

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BobW


Senior Member

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Posts: 327
Date:
5/8: Accessory / Prehab
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Started slow, and spent a lot of time stretching out and loosening up the right shoulder.  It went better than Tuesday, I got a better bar position with less pain.  Ditto for the flyes; more ROM, less pain.
 
JS Band Forearm Stretching
YTWL's, unweighted, 20/letter
Squat Bar Stretch, 2 reps, 3 minutes each
Subscap/External Rotator Stretching
Flyes, a bunch of reps with pink dumbells
Side Lying External Rotation, 3x10
 
Total of 40-45 minutes on the above.
 
Standing ab, 2x10
Seated Rows, 3x10 - same as Tuesday
 
Then out for a fast paced walk with the dogs; kept up a good clip for 2/3 of our loop, then we stumbled across a pair of coyotes, and things got confused, and our pace slowed a bit for the remainder.
 


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BobW


Senior Member

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Posts: 327
Date:
Video: Log Clean & Press from 5/7 Training
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Finally got this put together:



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