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Subject :BobW's Training: Hitting the RESET button..
2009-09-08 19:04:38
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| BobW |
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Joined: 2009-07-30 06:36:23
Posts: 167
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The intro from the old board: Greetings. I'm relatively new to RTS, having read the manual just recently, but was using at least some of it's principles prior to this through stupid luck.
Mike has agreed to work on programming for me, and we'll be starting sometime in the next couple weeks.
I'm 47 years old, and restarted lifting seriously in the fall of 2005. I participated in my first strongman comp in July 2008, winning the master's class. I also did an invitational competition in August '08, not as a formal competitor, just for fun. I participated in the open class, and basically learned that I have a lot of weaknesses. But I decided that I want to compete in the open class, and have set my sights on doing Nationals in 2010 and taking my best shot at getting my pro card.
I'm keeping my weight between 260 - 280 for now, as we get closer to qualifying competitions I'll decide on weight class.
My best lifts to date are a frame DL of 750; conventional DL of 545; 18" DL of 605; front squat of 2x365; high bar back squat of 3x405; and a log press of 225.
I'm just wrapping up a lighter, work-capacity-oriented training block, and will be spending a couple weeks in transition before getting back to strength-oriented training.
If anybody wants to view my old logs / waste some time, they're at http://thethinkingstrongman.blogspot.com My training to date has been rehab-oriented, fixing stuff that is the result of some spinal issues I have. I'm finally ready to start getting strong. I'm really excited about working with Mike and being a part of this, I know I have a lot to learn. |
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Last Edited On: 2009-09-08 19:04:38 By BobW for the Reason |
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Subject :7/29: Accessory Training..
2009-07-30 07:43:41
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| BobW |
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Joined: 2009-07-30 06:36:23
Posts: 167
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Extremely tired, and pretty cranky / edgy. That feeling of "if one more thing goes wrong, snap goes the Bob" prevails. Sore, especially through posterior chain. Right heel is really bad; couldn't put any weight on right foot this morning. On top of all that, it's really hot and humid. Prehab/Rehab Shoulder Horn- 3x10x15lb External Rotation Stretching Spinal Traction Ab wheel- 2x10 Landmine- 2x10 Neglected Muscles Seated Rows w/choked black band- 2x10x2p Conditioning Prescribed: 167-181HR, 5% fatigue in recovery time This was pretty awful. Hammies & adductors were so sore that I couldn't move fast enough to break 163HR. Warmed up, and then spent 27 minutes trying: running, running with 35lb weighted vest, running, step-ups, bar complex - and everything either just hurt too much or I couldn't move fast enough. Finally just gave up. Stretching A lot. Even walking the dogs post-training was painful. Hips / low back / SI hurt terribly; hammies, adductors sore; heel just screaming. Even though not scheduled, I spent 20 minutes doing percussive massage, there was too much pain to not do it. |
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Subject :7/30: Session 14..
2009-07-31 07:59:09
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| BobW |
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Joined: 2009-07-30 06:36:23
Posts: 167
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Really sore, really tired, really feel ready to snap. Ate more, felt a little better, but still really didn't want to train. Right heel was hurting so much through the day that I neded up taking some tylenol + advil; don't know if that helped. It was still pretty sore when I started training. Starting warming up with 28" Zercher picks, spent a lot of time doing these, just getting into the groove. 28" Zercher Picks: nxnx135;1x5x225;1x3x315;1x2x365;1x2x405/ez8 - Weird. Right heel stopped hurting sometime during the warmup sets. Posterior chain felt 100% aok by the time I finished these; no hip pain, no hammie pain, no groin pain.
- The final set was pretty easy; normally, I would have pushed for more weight, but since this is where I pulled the groin 2 wks ago, I decided to stop and take the win.
Crucifix Hold: 1x10x31sec;1x30x31sec/9 - This went pretty well. I think I'm figuring out technique; the more I pull the scaps back, the stronger I am on the hold
Good mornings: 1x12x135,225,145/ez8 - Weird to the max. I've never felt GM's feel this way; my hip mobility felt like it was through the roof suddenly - like I was actually pivoting at the hip, and I could feel the pull through my hamstrings like never before.
3 board pin press: 1x12x135,185,225/9 - Bench still suks. But even this felt better, I don't know, more engaged?
Total training time: 1hr20 min, I think A shorter session, trying to cut volume back a bit to get on top of recovery. But weird: why did I suddenly start to feel so much better after doing some Zerchers? Why did that feeling persist through GM's? Right heel was pretty much fine after training; chilled out for a bit, which usually is when the problem starts. Nope, fine. Went for a hike with the puppies, fine. Don't know what to make of this. |
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Subject :7/31: ART/Chiro & Accessory Training..
2009-08-02 07:01:48
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| BobW |
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Joined: 2009-07-30 06:36:23
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A strenuous session with Doc Zak today; but all investment is rewarded. Doc found that the flexor digitorum longus is extremely tight and adhesed; that's certainly contributing to the heel pain I'm experiencing. Started treatment with core stuff: adductors, SASTM for quads, hip flexors & rotators, and then continued up the train into lower back rotational stretching. Worked on the foot and FDL; neck adjustment...and then came the fun. SASTM on the back. I don't know why the back is so...sensitive. SASTM on the quads has some discomfort, at worst, but once the tools start hitting my back, reality blurs. But, much needed, and loosened everything up, restoring balance & mobility. Finished off with Flexion/Distraction for the spine. All in all, an outstanding session that left me feeling much more restored & human. Accessory Training Conditioning - Any activity 167-181 (hit 149-166) Warmed up with prowler pushes, then did hill sprints. Sprint 1: 50sec Sprint 2: 55+ sec, done Total time on conditioning, including the prowler work, was about 18 minutes. It should be noted that with the prowler, HR went from resting to ~150 very rapidly; I just couldn't get above ~155 with the prowler. Prehab/Rehab Shoulder Horn- 3x10 External Rotation Stretching Spinal Traction Ab wheel- 2x10 Landmine- 2x10
Neglected Muscles Seated Rows, choked black band- 2x10x2p, 3ct pause Stretching Lots. Afterwards, right heel was extremely painful. Got out for a slow-moderate 30 minute walk with the puppies, limping the whole time. |
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Subject :8/1: Session 15..
2009-08-02 07:02:31
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| BobW |
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Joined: 2009-07-30 06:36:23
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Heel was painful; overall, feeling tired and beat up. Trained with Don & Ed. Log Clean & Press: nxnx120;1x8x170,190/8 - These felt good. Pretty sure this is a rep-PR. As strange as it sounds, I'm finding that the cue "Push back" activates my shoulders and gets a better bar path and drive.
Wide Stance SSB Squat: nxnxbar;1x5x145;215;305;355/8 - Felt OK; a little tentative with the groin, but actually opened things up and apparently fixed the heel pain I was experiencing.
Side Laterals, 3ct: 1x12x20lb,30lb/9 - Funny what a simple 3 count hold can do to a movement
Stone walks, 81': 1x200/8 Total Training Time: 2.5 hours Pretty decent session. |
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Subject :Sunday & Monday..
2009-08-03 10:05:49
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| BobW |
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Joined: 2009-07-30 06:36:23
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Sunday Other than tired, felt pretty good today. Didn't do much; slow-moderate walk with the puppies in the evening. Of course, that set off the pain in my heel. Monday Significant heel pain this morning; not debilitating (that is, didn't need a crutch to walk), but damn painful. Decided to get out for a hike and then spend some time stretching. Pretty painful to hike, only did about 30 minutes at a moderate pace, and then turned around. Worked on the warrior asana, trying to get my groin to open up on the theory that it's a problem in the heel pain. Wide stance bodyweight squats to a box. Groin is definitely mondo-tight. Not sure that I made any progress. |
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Subject :Session 16: Aug 4..
2009-08-04 17:11:07
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| BobW |
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Joined: 2009-07-30 06:36:23
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Warmed up with some dynamic stretching and light dumbbell pressing. DB Clean & Press: 1x5x50,70,80/8,75/,75/8* - These just suck the wind right out of me; so, I experimented tonight. *On the final work set, instead of cleaning each rep, I cleaned once, banged out the pressing, and then switched arms.
- I'm convinced my biggest problem is technique. For example, on the heaviest set, I missed a rep with each arm, and then came back to the get the next rep quite easily. I think I just get out of the groove, and miss something.
RDL: 1x8x135,225,275,315/8 - A little sciatic pinchiness in the low back and left leg; otherwise, great hip/glute activation.
Trap Bar Shrugs: 1x5x135,225,315,405 Stones to 50": 1xnx190;1x0x365;1x5x250/9;1x5x220/9 - 365 showed me no love, refusing to even leave the ground no matter how much I cajoled it, caressing it's smooth skin, getting it all sticky...
- Hips were pretty tired by this point.
Total Training Time: 1hr50min Spent a long time on DB work, much warming up, and catching my wind between sets. Of note: I think I'm starting to figure out this heel pain issue. It follows a pretty set pattern: Monday is usually OK; Tuesday until I train is fine, then it goes downhill; Wed, Thur are pain-filled, to the point of needing a crutch in the mornings; Thur post-training is much better, Friday is usually OK until I train, then the pain returns; Saturday is pain-filled until I train, then it's better, and stays better depending on my activity level. If I hike, all bets are off. What I finally figured out yesterday is that it seems to be tied to my groin: yesterday was pretty painful. I couldn't figure out why it improved on Saturday, but it got better right after doing wide stance squatting. So, I figured it was related to groin. Yesterday I started to stretch out using the Warrior Asana, and my groin was painfully tight. I couldn't "sink" into the pose at all. I used the Thumper, 5 min/leg, and then tried again - and yeah, I achieved a nice full ROM on the Warrior. And my heel pain was immediately gone. Referring to Thomas W. Meyers: Anatomy Trains, I see that there is a myofascial "line" called the Deep Front Line, which includes the long toe flexors and the adductor group. I have a sneaking suspicion that all the work I've putting on the adductors is taking it's toll. Of course, holding a big horse massager to my groin is not the worst thing in the world... |
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Subject :GPP, Prehab, etc..
2009-08-05 16:47:14
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| BobW |
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Joined: 2009-07-30 06:36:23
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After training and hiking last night, the right heel started to hurt; so I did percussive massage on teh groin, followed by a bastardized warrior asana (what I'm doing shouldn't even be called an "asana"), and that immediately relieved the pain. It came back during the night; but by wake-up call @ 4:30, it was fine, and has been pain free all day. So, progress rears it's ugly head. Prehab/Rehab Scap Pushups- 3x20 External Rotation Stretching Shoulder Horn- 3x10 Infraspinatus Activation JumpStretch Wrist/Elbow/Forearm Neglected Muscles
Standing Ab Crunches work- 2x10 Seated Rows, choked black band - 3x10 Conditioning: steady state, 121-153 Walking the puppies, 25 minutes. Stretching - 30 minutes Shoudlers Triceps Subscap, Pecs Calves, Hammies, adductors Quads Low Back - traction Really slow pace, took my time, felt each stretch. |
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Subject :Re:BobW's Log..
2009-08-06 07:50:43
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| briangodsen |
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Joined: 2009-07-30 05:49:08
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Everytime I read your log Bob, I think, "Man, the 25 minutes I spend stretching and warming up before I lift suddenly doesn't seem so bad." Looking good big guy. |
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Subject :Session 17..
2009-08-06 17:15:34
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| BobW |
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Joined: 2009-07-30 06:36:23
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Man, I don't believe I'm almost 6 weeks into this contest prep, but yeah, here we are: tired, a little draggy, but we're here. 28" Zercher Picks: 2x7x135;1x5x225;1x2x315;1x1x365,405,455/9;425/8.5 - Going up in weight is a good thing. I'm still concerned about technique here, but time should fix that. Hips / low back were pretty much cooked after this. At least I finally hit a rep at contest weight.
28sec Crucifix holds: 1x15,25,30/10;27.5/fail;25/9 - The 30lb hold was cut a little short, cough, cough. These really hurt tonight.
Good Mornings: 1x10x135,185,225,275/9 (PR) - Well. Huge PR on this. Low back is still the weak link; a little bit of the wrong kind of pain on the last rep or two. Still, quite happy that I finally move up in weight on this.
3 board pin press: 2x10x135;1x10x185,245/9 - Might have only gotten 9 reps on the last set
- Is there such a thing as sucking less at an exercise?
Total Training Time: 120 minutes Shot some vid, I'll get it up sometime. I was fairly tired; not getting quite enough sleep, and I think all the heel pain I've been going through has worn me down a little bit. Now to walk my puppies. |
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Subject :Re:BobW's Log..
2009-08-06 17:59:53
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| Mike_Tuchscherer |
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Joined: 2009-07-08 16:42:57
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Man, once we get this heel pain figured out and gone, you're going to do great at this contest! |
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Subject :Video..
2009-08-07 05:13:28
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| BobW |
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Joined: 2009-07-30 06:36:23
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Subject :Re:BobW's Log..
2009-08-07 07:02:00
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| Mike_Tuchscherer |
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Thanks for posting some vids, Bob! I have a suggestion for you on the Zerchers. Try setting up closer to the bar and pointing your toes out more. Setting up closer should let you keep your weight back just a little more. Try it and see if it works. If it doesn't, go back to the way you're doing it now. Nice work on the DB holds, too. |
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Subject :Re:Re:BobW's Log..
2009-08-07 07:19:26
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| BobW |
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Thanks Coach! I'm definitely just starting to figure out technique on Zerchers, so the input is appreciated, I'll give that a shot next week. You're right: I'm in a good position to do well in the upcoming comp; I'm a little concerned about stone walks, but I think that's going to be a killer event for everybody. DB press will be tough, but hopefully I can get that figured out in time, I think it's most technique holding me back.
[Mike Tuchscherer 2009-08-07 06:02:00]: Thanks for posting some vids, Bob! I have a suggestion for you on the Zerchers. Try setting up closer to the bar and pointing your toes out more. Setting up closer should let you keep your weight back just a little more. Try it and see if it works. If it doesn't, go back to the way you're doing it now. Nice work on the DB holds, too. |
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Subject :Re:BobW's Log..
2009-08-07 17:56:41
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| TRON |
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Joined: 2009-07-29 16:06:00
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Nice Zerchers Bob Your technique also looks miles ahead of the last zercher videos. Pretty soon you are going to be banging out the reps with that weight! |
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Subject :8/7: ART/Chiro, GPP..
2009-08-08 05:25:32
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| BobW |
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Joined: 2009-07-30 06:36:23
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Focused on the heel issue today; a lot of groin work, some work on the right lower leg, including the calf - SASTM here, which hurt like, well, let's just say that I now have a finer appreciation of why it's more humane to kill the cow before tenderizing the meat. After this, flexion/distraction work, really got some nice movement from the spine today, and it felt great. Despite all the groin work, things didn't really open up until a couple hours later. Moderate heel pain stuck with me. But suddenly, during my prehab work, everything loosened up and the heel pain dropped several notches to "background". Doc Z. decided that I should get the heel and tibia x-rayed to rule out any stress fractures or other structural issues. I'll head over Monday and get pics. Prehab/Rehab JumpStretch Forearm/Elbow/Bicep Scap Pushups- 3x20 - did these as supersets with rows YTWL's - 1x10x5lb/hand LandMines - 2x10 External Rotation Stretching Shoulder Horn- 3x10 Infraspinatus Activation Neglected Muscles Ab work- 2x10 Seated Rows, Choked black band- 3x10x3p, squeeze at top Conditioning (preferably steady state)121-153 Brisk pace hike with puppies, 25 minutes Flexability Stretching: 45 minutes Shoulder Rack Stretches Stretch against power rack mimicing cow face Triceps, with and without JS band, some PNF work Subscap, Pecs Calves Hammies,Adductors Hip Flexors, Rotators Just took my time, focused on being calm & relaxed, and feeling the muscles let go. Afterwards I felt great - the pain in the left heel was largely gone, all muscles felt "relieved." |
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Subject :Re:Re:BobW's Log..
2009-08-08 05:28:20
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| BobW |
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Joined: 2009-07-30 06:36:23
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Thanks Brian. I'm actually thinking about getting back into yoga. I was doing Iyengar yoga, I'd meet with a really good trainer and do an hour one-on-one in her studio every week, and practice every day. I gave that up, didn't think I was getting enough out of it. But I think I'm getting to the point where I have enough self-awareness to really benefit from yoga. It does give me a completely different perspective on my body.
[briangodsen 2009-08-06 06:50:43]: Everytime I read your log Bob, I think, "Man, the 25 minutes I spend stretching and warming up before I lift suddenly doesn't seem so bad." Looking good big guy. |
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Subject :Re:Re:BobW's Log..
2009-08-08 05:30:31
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| BobW |
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Thanks Chris. Your tips & questions definitely helped me to get focused and think through what I should be doing. I actually felt more awkward during this session, but tons more confidence with the move. I'm sure my easy gains are over, and now the real work begins.
[TRON 2009-08-07 16:56:41]: Nice Zerchers Bob Your technique also looks miles ahead of the last zercher videos. Pretty soon you are going to be banging out the reps with that weight! |
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Subject :Session 18..
2009-08-08 12:12:44
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| BobW |
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And what a session it was. Got a little bit caught up on my sleep, and felt much better overall. Even the heel was feeling pretty good! Warmed up with some dynamic stretching, some sledgehammer work, JS bands for forearms /elbows, and then hopped in. Log Clean & Press: 2xnx120;1x3x170,190,210;2x0x235/Fail;2x3x210/8.5 - One clean per set. Worked on pushing back instead of up; overall, not bad, although I did come really close to losing it behind me on one rep.
- Disappointed that 235 wouldn't go; solid cleans, got the first rep 3/4 up, and stall city. Rather than dropping and trying to find a new 3RM max, I just dropped to 210 and worked.
SSB wide stance squat: 2x3x165;1x3x255;345;395;435/9;395/9 - Huge PR here. I'm still smilin'. Everything felt good, back held up, I was able to maintain my arch and drive back. Man, this was a long time coming. Good depth.
Side Laterals, 3ct at top: 1x10x20,25,30/9 - Again, a 3ct hold at the top completely changes this exercise
Atlas stone carries: 1x190x150';1x220x75';1x220x85/10 - I was pretty wiped out when I came to this, but nonetheless not a bad effort. The 190 moved fast at first, then slowly became like walking in quicksand. The 220 was like walking in quicksand from the first step. Really maxed out on the last carry, and I was done: back is fried, right heel is pretty painful, hips are saying "no more".
Total Training Time: 140 minutes Trained with Ed today; we moved pretty fast on stuff, keeping rest times down. I might have been able to do a little better on the log with more rest, but...I feel like I got some solid work in on pressing today. SSB squatting: I'm really pleased to finally move some weight on this exercise. 4 plates is a huge milestone for me. That my back held up to the point where I'm really challenging my leg drive is just awesome. |
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Subject :Heel Pain Redux..
2009-08-11 04:58:32
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| BobW |
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X-rays simultaneously suck & rock; confirming structural issues can dictate courses of treatment, but confirmation of things gone awry removes the possibility of denial. My X-rays reveal: a heel spur; osteo-arthritis of just about every foot joint; problems with tendons & ligaments; and some ossification of soft tissue - quite possibly a manifestation of DISH - all of which are combining to leave me with varying degrees of pain. Doc Zak phoned me with the radiologist's findings last evening; I'll get a copy of the report as well as the x-rays on Friday. The good news: Doc Zak doesn't think this is any reason to stop training or to change my goals. We'll work with what I have, and try to keep mobility up and pain down. The bad news: I suspect that this pain isn't going to just go away with no intervention, and if it does go away, it will take some time. |
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