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Post Info TOPIC: BobW's Log
MikeGagne


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RE: BobW's Log
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Hey Bob. Thats cool you got to train with that crew. That sucks about the travel though. I wish I had my own car because theres a powerlifting gym about an 1 hour 10 minutes from my home. You gonna train with that crew every now and then or somewhat regularly? Thats cool there were so many of you. Probably pushes you extra to perform. Peace Bob.

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BobW


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Date:
Session 61
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Warmed up with some light farmer's.
 
2" Farmer's Waddles: 2x135lbx120ft;1x185x80;1x185x85;1x175x85;1x155x120
  • Somewhat frustratingly, my redneck white trash tape job is now (heat?) losing it's grip around the 155-160lb mark; so, I get a good setup, wrists bent, fingers wrapped nicely, and start the run.  At around the 50-60' mark, the entire grip rotates, straightening my wrist, and fingers, and plop go the implements.
  • No belt today.

Incline Press, Pinky on ring: 1x8xbar,95,135,155/8.5

  • The usual suckitude on anything bench related.  I'm beginning to think that a lot of my problem is just setup:  put me in the horizontal, and I have a very difficult time getting tight.  Left forearm hurt a bit on these.

Log Row: 1x15x120,170,190/8

Stones to 50" bar: 1x5x190;1x5x220/8;1x1x250;1x5x190/8

  • Pretty good day here; I thought the set at 220 was maybe a bit less than 8, so I tried going to 250, and got a very clean, high rep  - but didn't think I could do 4 more of them.  Dropped to the 190, and did the last set "one motion", very quickly.

Total Training Time: 100 minutes

A little unsure of myself going into this session; left forearm started hurting yesterday, and continued to hurt a bit today.  Did some prehab / warmup prior to getting it on, and that didn't help.  Surprisingly, the stone work went well, and the forearm didn't bother me for that.  I am trying to improve my technique on stones:  squeezing hard with the forearms to take some load off the hands and thereby the pronator and extensor group.  I think that helped.  For whatever reason, I was able to better get them rolled up my chest, and get better hip pop to drive them up and over the bar cleanly.



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DaneKelley


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RE: BobW's Log
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try monkey grip on farmers wrap your thumb under the bar. i cant farmers 220 with correct grip with false grip i can do 400. you more than likely have zero thumb strength
incline doesnt mean dick dont worry about it. its all about what you can put over your head standing not what you can lay down and push. dont give stones any respect 250lbs is light the reason it feels heavy is because you arms are weak.

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BobW


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Date:
GPP Day + Session 62
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Wednesday GPP
Did a hike, moderate pace for cardio.

Then did a lot of stretching, lying shoulder rotation, abs, Peterson Step Ups, and followed up with more stretching.

Thursday Session 62

Log Clean & Press: 3x5x120;1x5x170;1x4x210;1x5x190/9
  • Each rep from the floor.  This just kicked my ass, no other way to put it.  Form sucked.  Technique sucked.

16" Grappler DL: 1x5x1p/hand;3p;4p;5p;6p/8;5-1/2p/8

  • Have setup down cold for this.  The ROM on my setup is greater than the ROM on the contest equipment.  Everything felt good, no lower back involvement, but just ran out of gas.

Farmer's Step Ups: 1x8x45,95/8

DB Flyes w/ red bands, 3 sec hold at top: 1x15x25;1x11x30

  • Felt strong initially, died quickly on the work set

Total Training Time: 105 minutes

Not a stellar session.

A couple variables:  first, the shoes.    I broke a shoelace in my training shoes, so I just put on another pair of boots.  I think they have more heel; I felt off balance and out of control, log was close to out of control on a couple reps.

Second, the humidity:  brutally humid in the woods today.  Everything was damp, sweat pouring off me.

Third: I'm just tired.



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MikeGagne


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RE: BobW's Log
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Nice log clean and presses BobW. Good weight on those. You got any video footage of those?
Yeah it was humid as hell here in PA today too. I hate training when its humid. Keep training hard brother.

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BobW


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Date:
Catching Up & Session 63
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Friday, 6/12
Noticed that my thoracic mobility was on the decline, so had Doc Zak hit me with SASTM on the back. Got that region loosened up nicely. Flexion/Distraction work, neck adjustment, then hammies, adductors, hip rotators, rectus femoris, and wrists rounded out the session. Huge difference in mobility post-treatment.



Walked the girls, fast pace, for cardio, and did some GPP/Prehab work.



Sat 6/13

Warmed up with a bit of grass cutting.



Tire Flips: 4x3flips;1x15flips;2x5flips

Sacrificed the front lawn today, and flipped on grass. Technique for grass & pavement is very similar: drive into the tire with chest & shoulders, arms held wide and straight. This was good. I learned something, I think: instead of getting my hands under the tire, I focused on grabbing a tread by the side, and squeezing my arms together, thereby "locking" and "tensing" the upper body to a greater degree, so that when I drive up & into the tire, there's no "body flex" - more energy is directly transmitted to the motion.



Log Overhead Lockout: 3x8x120;1x8x170,190,210/9;200/9

Good stuff; there's a fine line between getting the log far enough back to use the rear delts and so far back that you lose it behind you.



Trap Bar DL: 1x8x135,315,405,507,547/8.5,517/8

Learned something here too: I still have problems judging RPE on higher rep sets. I was really wavering after 507, and almost called that the top set, but for some reason that didn't feel right. Thought about it, and I watched video I had just shot, and decided that the bar speed was way too quick for it to be an "8"; I was right about that.



Pretty sure that the 547 was a rep PR.



RDL: 1x8x135,185,225,275,320(PR)

These felt good. I'm sure my hammies and hips will not feel so good tomorrow.



Total Training Time: 120minutes



A solid session. Felt pretty rested coming into it; probably had something to do with sleeping 11 hours last night. I was just wiped last night; the SASTM treatment took a lot out of me. We had a bottle of wine with dinner, and sat out on the porch after walking the dogs and finished it off while just listening to the birds winding down and talking; I needed that relaxation time.










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MikeGagne


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RE: BobW's Log
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Cool video Bob. The tire flips were impressive. Trap bar dl was even more impressive. Keep it up Bob! Youre a beast!

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BobW


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Thanks Mike.

From here to contest day is coasting.  A little bit of technique work, and trying to stay mobile, and get rested up.



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MikeGagne


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Hey BobW. Whens contest day for you? Thats awesome youre doing one. I know you'll kick some ass there. Keep it up brother!

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BobW


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This coming Saturday, Oil City, PA.



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BobW


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Date:
Session 64
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Not much training this week; this week is all about rest & mental preparation, with a dash of technique work seasoned with mobility and flexibility.
 
Warmed up with some bar complex stuff; power cleans went well, scapular mobility is back to something better than nothing, and I actually felt like I was pulling the bar up and snapping underneath it.  Well, a little bit, maybe.
 
Technique Work:  Log Clean & Press, Grappler DL, Stones.
 
Log work went well; just worked with 120lbs.  Did a couple sets of 2 reps; then did a couple sets where I tried to drive the log off my chest without using arms - just leg drive.  Finished up with a set of 4 reps.
 
DL Work: set handles low, about 12", to get a little more hip work.  Only went up to 4plates/side.
 
Stones: stayed light.  Used leather arm sleeves this time.  I think they help immensely, I'm able to to tacky them up well, and I seem to be able to better squeeze the stone. 
 
Total Training Time: 70 minutes.
 
Time to eat dinner and walk the dogs.


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MikeGagne


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RE: BobW's Log
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Good luck on your meet Saturday BobW. Im sure you'll whoop some ass there.

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TRON


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Have a great meet this weekend Bob

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BobW


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TRON wrote:

Have a great meet this weekend Bob


MikeGagne wrote:

Good luck on your meet Saturday BobW. Im sure you'll whoop some ass there.



 

Thanks guys.

Coming down to the wire.  I didn't think I'd be this nervous!


 



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MikeGagne


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I'd be nervous too. You just gotta say **** it and show them what youre made of Bob. Im sure you'll kick some ass.

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