acorn Posted December 30, 2013 Share Posted December 30, 2013 (edited) So as of today we are about 3 months out from this comp. It's been years since I've had a public training log but I'm thinking what the hay why not. Occasionally guys ask me what I'm doing and how I train so here we go. No real set program right now as it is nearly impossible to tell ahead of time when I will have the time to train or to schedule it with the new little one and our own family situation. Add to that recent challenges with sciatica, Left shoulder rotator cuff issues for a few months, and Plantar Fasciitis with nasty heel spur for about 2 years. Anyway these challenges make it very interesting for planning training with no set schedule and the random assortment of pain and gimpiness to work around. I thought maybe this log might help some of you other guys working through challenges yourself. I started training again about a month ago after many months off due to birth of 2nd child, etc. Right now if I'm very lucky I can squeeze in 2 - 1hr training sessions in a week. Most weeks it is just one 1hr session and possibly some walk by lifts here and there if I leave stuff setup. So definitely not optimal. Starting points were a pretty huge drop for me. Grippers started at around 160# and 2HP was 95Kg. I'm testing a new training tool that was finished about 10 days ago as well hoping that will help get grippers back up to #4 levels before the next comp. Also I'm tracking most things in Kg lately because it is just easier with the Eleiko's. Below is yesterday's training session. 12/29/2013 BW Jump Squats 2x 15 SLDL Axle 8x 65Kg KB Snatches 16Kg 15x BH Grippers 15x #T, 10x#1 RH #2x5, Easy #3x3, FSMx3, Filed #3 x 1, Easy #3.5 x 2, #1 x 20 in 5sec, 180# #3.5 x 0 (miss by hair), 173# BBE x 1 LH #1.5x5, #2x3, Easy #3x3, FSM x 1, Avg #3 x 0 (Miss @ 1/4"), Easy #3 x 3 2HP Euro 48mm 3x85Kg, 3x4x87.5Kg, 7x87.5Kg, 10sec hold 87.5Kg Axle (not sure what this is called but lift with 2 hands in DO position then as fast as possible change grip. Goes from DO to Mixed grip to UH to mixed to DO, etc til drop) 65Kg x a bunch Reeves Bumper pinch DL 65Kg x 1 Gripper type work with prototype tool LH 3x 8sec -> + 32.5 -> N 17sec total RH 14x 16sec -> + 32.5 -> N 25sec total LH 1.5x 5sec -> +32.5 -> N 15sec total RH 11x 13sec -> +35 -> N 25sec total -> #1.5 x 5 -> N LH #1.5 x 7 -> N 1H Axle Singles BH x 65Kg 1 Hour Rest Thumbless Romainian Axle DL 15x 65Kg - 60sec total Edited December 30, 2013 by acorn 3 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted December 30, 2013 Share Posted December 30, 2013 Awesome seeing you post a log up bud! Quote Link to comment Share on other sites More sharing options...
Guest Squat More Posted December 30, 2013 Share Posted December 30, 2013 Bout damn time! Quote Link to comment Share on other sites More sharing options...
acorn Posted December 30, 2013 Author Share Posted December 30, 2013 Bout damn time! Patience young Padawan. - Aaron Quote Link to comment Share on other sites More sharing options...
Guest Squat More Posted December 30, 2013 Share Posted December 30, 2013 Oh come now, I am well beyond Padawan. Quote Link to comment Share on other sites More sharing options...
acorn Posted December 30, 2013 Author Share Posted December 30, 2013 Quote Link to comment Share on other sites More sharing options...
acorn Posted December 30, 2013 Author Share Posted December 30, 2013 (edited) Yep sore as heck today, check. Also forgot to log and add from yesterday stuff for shoulders rehab. Bent over Axle Rows 10x 65Kg Working out rotator cuff trigger points rollering with golf ball front and rear. At the park 2x8 pullups BW~250ish 1x15 Dips Also 8# Sledge Front Levers for reps. - Aaron Edited December 30, 2013 by acorn Quote Link to comment Share on other sites More sharing options...
Guest Squat More Posted January 1, 2014 Share Posted January 1, 2014 What do you think about thickbar dumbbell rows for assistance training in barbell sessions Aaron? I have been doing bent over barbell rows on my version of the Cube method and was thinking - I'd much prefer to do some high rep (10-12) 2 3/8" dumbbell rows worked into my barbell training to improve my thickbar strength. Quote Link to comment Share on other sites More sharing options...
acorn Posted January 1, 2014 Author Share Posted January 1, 2014 What do you think about thickbar dumbbell rows for assistance training in barbell sessions Aaron? I have been doing bent over barbell rows on my version of the Cube method and was thinking - I'd much prefer to do some high rep (10-12) 2 3/8" dumbbell rows worked into my barbell training to improve my thickbar strength. I think they are great. However, they also tax your finger flexors pretty damn good so will affect other grip work pretty heavily for potentially a few days after. If you do this expect at least temporary drops in other things like grippers, pinch, etc. Possibly substantial drops at that. Still if one can live with that and work tune the loading it may be worth it in the long run. - Aaron Quote Link to comment Share on other sites More sharing options...
Guest Squat More Posted January 1, 2014 Share Posted January 1, 2014 I barely touch grippers so I am not worried about that so much, thanks brophus. Quote Link to comment Share on other sites More sharing options...
acorn Posted January 2, 2014 Author Share Posted January 2, 2014 Yesterday my buddy Steve stopped by for a training session. As a result I didn't track everything quite so accurately like time under tension, etc. 1/1/2014 BW Jump Squats 2x15 16Kg KB Snatch 15x BH Grippers 15x#T, 10x#1, 5x#2 RH 3x Easy #3, 2x Filed #3, 2x Easy #3.5, 1x 173# BBE LH 1x Filed BBSM, 2x Easy #3, 2x Easy #3, 0x Avg #3 ( to 1/8" ) 2HP Euro 48mm 5x 50Kg 3x 65Kg 3x4x 90Kg, 5x 90Kg 87.5Kg - 12sec hold Gibson plate Hubbing 10x Each hand Axle hand swaps (a bunch) @ 55Kg Reeves Bumper pinch DL 3x 55kg Thumbless Axle Hang Clean and press (Clean then press, drop back to hang = rep) 6x 55Kg Gripper type work with prototype tool LH 3x -> + 35 -> N -> + 35 -> N RH 7x (w/ 20mm block sets) -> + 35 -> N -> + 35 -> N -> N ( stopped reps at 7 due to palm pain and moved to disadvantaged position for remainder of work with RH) Thumbless Axle Romainian DL 10x 55Kg - 45sec total Seated Front Sledge Lever 8# RH 2x20x 17" LH 2x20x 14" Forkulator Ext 10x 2.5Kg Flex 15x 5Kg Foam rolling later. I think that was most of it anyway from what I remember. Time was about 1.5hrs Quote Link to comment Share on other sites More sharing options...
acorn Posted January 4, 2014 Author Share Posted January 4, 2014 Just a few light items today for CNS grooving. Got Cortisone shot in my Right Heel yesterday for Plantar Fasciitis. That was fun. Hopefully will be feeling better soon. Grippers RH MMS #1.5 x 35 in 10sec LH MMS #1x 35 in 10sec 2HP Euro 48mm 3x1x 87.5Kg Grippers RH GHP7 x 1 Quote Link to comment Share on other sites More sharing options...
bwwm Posted January 4, 2014 Share Posted January 4, 2014 Aaron - hope the PF heals for you. I haven't had it (severely anyways), but I know it can be really painful. I need to get back to posting on my log. I was sick a few weeks ago, and then have been travelling for the holidays since. Did manage to get a few good gripper workouts in though. Quote Link to comment Share on other sites More sharing options...
bencrush Posted January 4, 2014 Share Posted January 4, 2014 Oh man Aaron. I hate hearing that you are suffering from PF! My wife struggled with it for about 3 years. At the time she was a court security deputy. So she was on her feet a lot. I did want to tell you that the only thing that gave her real relief was having shockwave therapy on her feet. If you are interested in hearing more, just PM me and I'll tell you everything that happened with her results. It was nothing short of lifechanging. No exaggeration. When PF gets to be unbearable, you might be willing to try anything. Quote Link to comment Share on other sites More sharing options...
bwwm Posted January 4, 2014 Share Posted January 4, 2014 From time to time, I get a hint of it in my right foot. I have found that doing sled drags forward, pretty much eliminate it for a couple of weeks. I don't think that would help for more advanced cases though. Quote Link to comment Share on other sites More sharing options...
Geralt Posted January 5, 2014 Share Posted January 5, 2014 (edited) Hope your injury will heal man. Now I'm not a specialist on this stuff, But in my family I apparently have two aunts I spoke on a birthday a week ago who also are dealing with his complaints. One of them had the complaints for years. In concreto: they both started wearing those shoes with those rounded soles, I think you know which ones I mean, and the complaints got less and less when wearing those. Takes pressure of the heels when walking, maybe even more than special adjusted soles for i.e. anti pronation, the way your foot rolls off still remains the same. Anyway, thought it could maybe help, dunno... Edit: I meant kinda like these. http://www.totalrelieffootwear.com/all-about-rocker-sole-shoes Edited January 5, 2014 by Geralt Quote Link to comment Share on other sites More sharing options...
acorn Posted January 7, 2014 Author Share Posted January 7, 2014 Aaron - hope the PF heals for you. I haven't had it (severely anyways), but I know it can be really painful. I need to get back to posting on my log. I was sick a few weeks ago, and then have been travelling for the holidays since. Did manage to get a few good gripper workouts in though. Martin, thanks me too. It really sucks. Oh man Aaron. I hate hearing that you are suffering from PF! My wife struggled with it for about 3 years. At the time she was a court security deputy. So she was on her feet a lot. I did want to tell you that the only thing that gave her real relief was having shockwave therapy on her feet. If you are interested in hearing more, just PM me and I'll tell you everything that happened with her results. It was nothing short of lifechanging. No exaggeration. When PF gets to be unbearable, you might be willing to try anything. That sucks! I've been living with it for about 2yrs and finally got in to the specialist. I had to cut out running about 18 months ago due to it and Squats and DL for the most part as well. Lately even getting out of bed or walking the dog has been so painful I've had to sometimes take Hydrocodone's normally for my back just to take the edge off. Already feels like the Cortisone shot is helping though. From time to time, I get a hint of it in my right foot. I have found that doing sled drags forward, pretty much eliminate it for a couple of weeks. I don't think that would help for more advanced cases though. I am probably beyond that point but thanks. Getting some of the same pains now in my Left probably from compensating for the Right for so long. Hope your injury will heal man. Now I'm not a specialist on this stuff, But in my family I apparently have two aunts I spoke on a birthday a week ago who also are dealing with his complaints. One of them had the complaints for years. In concreto: they both started wearing those shoes with those rounded soles, I think you know which ones I mean, and the complaints got less and less when wearing those. Takes pressure of the heels when walking, maybe even more than special adjusted soles for i.e. anti pronation, the way your foot rolls off still remains the same. Anyway, thought it could maybe help, dunno... Edit: I meant kinda like these. http://www.totalrelieffootwear.com/all-about-rocker-sole-shoes Thanks, I'm gonna get some specialty insoles the doc recommended to help support my arch better. Hopefully that will help. - Aaron Quote Link to comment Share on other sites More sharing options...
acorn Posted January 7, 2014 Author Share Posted January 7, 2014 I tried to train over the weekend but never could get up to appropriate power levels. Warmup seemed like it was going well then just started losing strength so I shut it down. Will try again sometime this week. 1/5/2014 BW Jump Squats x 15Grippers#Tx20, #1.5x15RH #2x15 fast, Easy #3x3, Filed #3x2, Easy #3.5 x 0 20mm blockLH #2x10 fast, Easy #3x2, Easy #3x42HP 87.5Kgx1, 87.5x2 Later at park 12' pole climb and work way across top of swingset. hang climb underside of tall slide. Pullups 10x BW 255ish 1/6/2014 Gripper RH GHP7 x 2 Thumbless Axle Suitcase DL - 55Kg x 3 BH Quote Link to comment Share on other sites More sharing options...
acorn Posted January 9, 2014 Author Share Posted January 9, 2014 1/7/2014 Little bit of gripper work in the evening. RH GHP7x5, Easy #3 x 10 with 20mm block, #2 x 7 with 20mm block LH Easy #3 x 3, #2x10 with 20mm block, #1x5 with block Got a split in RH pinky. Quote Link to comment Share on other sites More sharing options...
JamesG Posted January 9, 2014 Share Posted January 9, 2014 Strong gripper work! Quote Link to comment Share on other sites More sharing options...
barbe705 Posted January 9, 2014 Share Posted January 9, 2014 when I had PF issue switching to five fingers and other minimal shoes seemed to help a lot and eventually clear it up. Quote Link to comment Share on other sites More sharing options...
acorn Posted January 9, 2014 Author Share Posted January 9, 2014 when I had PF issue switching to five fingers and other minimal shoes seemed to help a lot and eventually clear it up. Thanks, I used to wear my vibrams alot but had to stop. The heel spur that started developing where the PF is just felt like it was constantly bruising when wearing those. Just too tender for me. - Aaron Quote Link to comment Share on other sites More sharing options...
bwwm Posted January 9, 2014 Share Posted January 9, 2014 when I had PF issue switching to five fingers and other minimal shoes seemed to help a lot and eventually clear it up. Thanks, I used to wear my vibrams alot but had to stop. The heel spur that started developing where the PF is just felt like it was constantly bruising when wearing those. Just too tender for me. - Aaron I guess your feet are paying the price for all the ass kicking you have been doing in throwing, lifting, bending, and gripping Quote Link to comment Share on other sites More sharing options...
acorn Posted January 18, 2014 Author Share Posted January 18, 2014 when I had PF issue switching to five fingers and other minimal shoes seemed to help a lot and eventually clear it up. Thanks, I used to wear my vibrams alot but had to stop. The heel spur that started developing where the PF is just felt like it was constantly bruising when wearing those. Just too tender for me. - Aaron I guess your feet are paying the price for all the ass kicking you have been doing in throwing, lifting, bending, and gripping I don't know about a$$ kicking but they definitely have been better. I got some new shoes and inserts a few days ago and that in combination with the cortisone shot and icing nightly is finally starting to make the PF feel better. Have not had much chance to train since the last time I logged a workout. the occasional quick set of 5 or 6 reps on the Easy #3 or GHP7 when walking through the training room or maybe a quick 1H axle DL each hand with whatever is on the bar as I walk through there. thats about it. Today I got like 40 min to train this morning so I took it. 1/18/2014 KB Swings 16Kg x 20 BH Grippers RH GHP7 x1, Filed #3x1, #2x10, Filed #3x1, 162# BBEx2, Easy #3.5x3 LH E3x2 #2x10, E3x2, E3x3, Avg3x0 (bad set) BW Jump Squats 20x 2HP Euro 48mm 87.5KG x4, x3, x3 Grippers work set with 20mm block RH E3x7 -> N ->#2x2 -> #1.5x3 -> N LH #2 x 15 -N -> #1x9 -> N Thumb work Seated Sledge Front Levers 8# sledge RH 20x 18" LH 17x 16" Little later Superset Thumbless Bent over Axle Rows with SLDL Entire Superset was without putting down bar also the SLDL was done thumbless until about to pop out then converted to regular DO grip and continued. BO AR 15x 123# -> SLDL 20x 123# - Aaron 1 Quote Link to comment Share on other sites More sharing options...
bwwm Posted January 19, 2014 Share Posted January 19, 2014 (edited) Have not had much chance to train since the last time I logged a workout. Edited January 19, 2014 by bwwm 1 Quote Link to comment Share on other sites More sharing options...
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