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.

• 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.

• 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...

• 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.

Zercher Rack Pull , 455x1

Crucifix Hold Pain

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.

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.

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!

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.

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.

• 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.