View Full Version : Mike's Beginner Bruiser Log (With Doug's Help Of Course)
Here's the initial program Doug Offered:
Inward/Outward Pendulums
4Sets (2Right Grip, 2Left Grip)
Front Pendulums
4Sets (2Right Grip, 2Left Grip)
Gama Casts (w/ a pivot in Order Position; and a leverage assist)
4Sets (2Right Grip, 2Left Grip)
I'm gonna stick with this for the most part, but today I used side cleans to guard instead of inward/outward pendulums. I'm still having a bit of difficulty getting up to the guard during these movements. The side clean to guard feels more manageable right now. Here's how it looked.
Side Cleans To Guard
2 sets of 8 reps (right grip)
2 sets of 8 reps (left grip)
Front Pendulums
2 sets of 10 reps (right grip)
2 sets of 10 reps (left grip)
Gama Casts :twisted:
2 sets of 8 reps (right grip)
2 sets of 8 reps (left grip)
I've graduated from using the Ty Cobb grip to a basic two handed grip, but choked up the handle a tad. Gama Casts felt GREAT and I probably could have done a few more reps but the load on my triceps is a new one and I don't want to risk injury.
My shoulders have felt the best they have in about 10 years, my grip is slowly turning into a vice, and my posture is much better since starting with the bruiser.
I took my 20 litre water cooler kegs to be refilled yesterday. After filling them, I easily hoisted both of them up onto my shoulders and carried them to my care. The people at the grocery store were shocked because I'm not exactly a BIG guy. The funniest was the guy ahead of tried to lift his bottle onto his shoulder (showing off for his girlfriend), he couldn't do it and he easily had a good 40 lbs. on me. Man I'm a beast! J/K :D
One thing I forgot to mention. Due to "interference" caused by visual stimulation, I chose not to train in front of a mirror today. As a result my technique and overall performance was heightened a great deal. I'm thinking that the visual stimulation from watching myself in the mirror was actually interfering with my mechanoreception and proprioception. I may be totally out to lunch here, but my technique felt a lot better without the mirror.
Doug Szolek
01-30-2004, 03:57 PM
One thing I forgot to mention. Due to "interference" caused by visual stimulation, I chose not to train in front of a mirror today. As a result my technique and overall performance was heightened a great deal. I'm thinking that the visual stimulation from watching myself in the mirror was actually interfering with my mechanoreception and proprioception. I may be totally out to lunch here, but my technique felt a lot better without the mirror.
There are very few exercises where it's beneficial to use a mirror, good judgement on your part and good work on the ABC session.
One bit of confusion to clear up though is with the Side Cleans to Guard VS. the Inward/Outward Pendulums. Anyone who's been to a CST Seminar will know the answer to this question.
"What's the difference between a Pendulum and a Clean to Order?"
For the sake of brevity I'll go ahead and answer.
A Pendulum begins and ends in Order Position (Or in the case of ABC Inward/Outward Pendulums, Guard Position); whereas a Clean to Order/Guard begins and ends in either a Floor Park or a Dead Hang. So I think we both had the same thing in mind with these exercises there were just some details that needed to be defined. In point of fact, I recomend the Pendulums over the Cleans because it's been my experience that you can gain faster control of the Clubbell by constantly bringing it back to Guard/Order rather than lowering it to the floor each rep.
I hope that clears that up a bit and I hope to hear more of your progress with the ABCs :D
Remember just three (3) workouts a week and even that may be pushing it so be attentive to your recovery (especially those triceps).
Give me two to three solid weeks on this program and we'll get you started adding in some super fun sophistication to your Bruiser work.
In Faith,
"What's the difference between a Pendulum and a Clean to Order?"
For the sake of brevity I'll go ahead and answer.
A Pendulum begins and ends in Order Position (Or in the case of ABC Inward/Outward Pendulums, Guard Position); whereas a Clean to Order/Guard begins and ends in either a Floor Park or a Dead Hang. So I think we both had the same thing in mind with these exercises there were just some details that needed to be defined. In point of fact, I recomend the Pendulums over the Cleans because it's been my experience that you can gain faster control of the Clubbell® by constantly bringing it back to Guard/Order rather than lowering it to the floor each rep.
Well, my problem with the inwards/outwards is the back and forth motion into the guard. Say I start in guard right (right grip), then I swing to guard left. I have a lot of trouble keeping form going from guard to guard. That's why I thought the side cleans to guard would be good for starters because it could help me get used to getting up into the guard position on both sides!
P.S. Don't worry Doug, 3 days per week and no more!
Really sore today! I'm taking today and tommorrow off because I've basically been swinging the bruiser every day since receiving it in the mail, so the rest is much needed. I could feel slight overtraining setting in anyways! I'm gonna work some body-flow today because I've been neglecting it a bit!
I'm thinking that I'll stick with a Mon/Wed/Fri split granted my schedule can accomodate it. I definitely have my sights set on the Inhuman Endurance program after I get into the more sophisticated movements.
Had a good session today after taking the weekend off!
Side Cleans to Guard
2x10 (right grip)
2x10 (left grip)
Front Pendulums
2x10 (right grip)
2x10 (left grip)
Gama Casts (Pivot in order AND back position)
2x8 (right grip)
2x8 (left grip)
All in all, felt pretty good and managed some more reps on the side cleans to order. The only different thing I did today was I added a full pivot in both the back and order position during the Gama cast. This allowed me to mimic the full hammer throw cast a bit more, although it didn't put as much stress on my triceps and shoulders as with just pivoting in the order position!
I picked up the Bruiser yesterday and was ready to do my Wed. workout, but I felt super weak and could barely control the clubbell. This was the total opposite to my monday workout where I felt like I was dominating it more. The only thing I can think of is that I might be pushing too close to failure on these exercises!
Anyways here's what I did today!
Side Cleans to Guard
2x8 (right)
2x8 (left)
Front Pendulums
2x10 (right)
2x10 (left)
Gama Cast (With pivot in order position)
2x8 (right)
2x8 (left)
I seem to be feeling the casts more in my grip when pivoting in the front, whereas I feel it more in my triceps when I pivot in the back position.
Still felt a little weak today, but I didn' slack too much!
Doug Szolek
02-05-2004, 07:04 PM
Looks like good work Mike!
Your triceps will have to work harder when you pivot in back position for one because they are suporting the weight of the Bruiser longer (more time under tension) in Back Position; and two because the ends that connect up near your arm pits are having to pull through a slightly larger range of motion to accomodate the pivot in Back Position. Both good things but not something you need to train yet in your development.
Keep up the good work and reports,
Feeling a little burned as of late. I think I'm training to close to muscular failure on each set. I'm thinking that I'll lower the reps to 5 next workout and try not to push myself too hard too soon!
Felt Pretty good today and decided to do a PM workout instead.
Side Clean To Guard
2x8 (right)
2x8 (left)
Front Pendulums
2x10 (right)
2x10 (left)
Gama Casts with Pivot in Order Position
2x8 (right)
2x8 (left)
I also tried for the first time side cleans to back position and FULL SIDE SWIPES. I was actually able to do these with good form for a couple of reps!
Doug Szolek
02-10-2004, 03:32 PM
Mike, good work on noticing when you're working too hard and congradulations on putting the work together into a rather sophisticated Combination Routine.
Depending on how you feel during recovery, I want you to start adding 1 set of Side Swipes with each Grip at the end of your workout. Keep the reps to 5 or less no matter if you can do more.
Good work! :)
Thanks Doug, my body's really learning how to move the club more fluidly these days, I'm suprised at how much more coordinated I've become in such a short time.
I was wondering if it would be ok to do the Gama Cast in a full circular motion with pivoting in the back and order positions?
Doug Szolek
02-10-2004, 09:44 PM
I was wondering if it would be ok to do the Gama Cast in a full circular motion with pivoting in the back and order positions?
You've made a huge step to be doing the Side Swipes so soon. Take 'er easy and let's just add one thing a week. Keep going as you have been with the addition of the set of Side Swipes with each grip at the end of the workout.
Wait until next week to add the Back Position pivot.
Wed. Feb 11th, 2004
Side Clean To Guard
2x8 (right)
2x8 (left)
Front Pendulum
2x8 (right)
2x8 (left)
Gama Casts (w/pivot in order position)
2x6 (right)
2x6 (left)
ABC Side Swipes
1x5 (right)
1x5 (left)
*Had to take a slight pause in the guard when bringing the club back over my shoulder from the rear position in order to keep my form going back the other way!
FRIDAY THE 13TH :twisted: :shock:
The doctor said I was ok so I decided to train and just go with the flow. The pain wasn't nearly as bad this morning, but I decided to do some light hip flexor stretches before beginning.
I also opted to widen my stance today so that my feet were just a tiny bit wider than shoulder width.
Side cleans to guard
2x10 right
2x10 left
Front Pendulums
2x10 right
2x10 left
Gama Casts (w/pivot in order position)
2x8 right
2x8 left
Side Clean to Back Position
1x5 right
1x5 left
I decided to do cleans to back instead of side swipes because the swipes are still pretty hard for me. Baby steps right?
Turned out to be one of my best workouts to date!
P.S. going back on the Warrior diet today!
Mon. Feb. 16th 2004
Inward/Outward Pendulums
2x6 (right)
2x6 (left)
Front Pendulums
2x6 (right)
2x6 (left)
Gama Cast (Pivot in order position)
2x6 (right)
2x6 (left)
Side Swipes
1x5 (right)
1x5 (left)
Felt pretty strong today overall! RPE was about 4 out of 5 and RT was probably the same although my form weakened a but during the swipes. I seem to be having a tough time finding the groove on the side semi during the swipes! Because my grip changes somewhat when going into the back position, I have difficulty "finding" the right grip when going into the semi back the other way.
However, the 2 days I took off had great effect on my overstrength. For pendulums, I'm now gripping the club down near the knob!
Feb 23rd 2004
Going into some infrequent bruiser work due to a new job I just got. Because of the physical nature of the job, I'll be training 2 times a week.
Inward/Outward Pendulums
2x8 (right)
2x8 (left)
Front Pendulums
2x10 (right)
2x10 (left)
Gama Casts
2x8 (right)
2x8 (left)
Side Swipes
1x5 (right)
1x5 (left)
Overall my RT was probably a 3 because the side swipes were giving me trouble. RPE was about a 4! Felt some tingling in my left hand after the swipes like I hit my funny bone or something.
Felt pretty strong, but I had a major headache due to my not having any coffee!! I'm starting to add quite a bit of wiry bulk to my frame. I've added a good 10 lbs. since starting ABC. I'm regaining muscle mass and was quite starved down before starting so the gains have come fast!
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