Road to the Bruiser Classic!

[Dan Chomycia]

The Bruiser is the thing to see at the Arnold Fitness Classic,
so I want to see me using one. 8)

Morning ROM exercise using the Clover Leaf patterns with my neck, chest, spine, and hips.

Just broke 2 of my own information barriers this morning, went from doing the mills with the 15's to 20's.

This by itself would have been awesome, but seeing my brothers doing thier swipes for reps with the Bruiser, inspired me so decided to test the mills with the 25's.

Todays Reps

2/2x10 mills with 15's

3/3x5 mills with the 20's

2/2x2 mills with the 25's :twisted:

5 Trail Sprints

See you Bruisers at the Arnold Fitness Classic & the next OCS :!:

[Dan Chomycia]

Woke-up feeling slow due to yesterdays output,

Started of the morning with some Boarding,

It's fun trying to keep up with longboarders on a trick board.
Scott on his "Maggie" and Doug on the BMW, :twisted:

Boarded to the park for some CloverLeaf ROM,

Boarded back to the Gym ready for my Density Cycle.

For fun I started with the 25's,
which is a deviation from my usual 20's.

I'm about half-way through the protocol on my way to the Death March,

Did 20x10 with CTO in 20 minutes,
using the 25's for the first 5 sets, and 20's from then on.

From here on out the my RPE was a 10.

The plan was to use the 25's for the whole workout, but my grip started to fade too fast. So I had to switch during the rest period which of course was about 20sec.

Moral of the Story stick to the plan :!:
Don't change to higher weight during your cycle finish it first then move up.

Made it through by the calluses on my hands.
:wink:

[Dan Chomycia]

Yesterday was tough so I took it easy today.

Warrior Wellness & Clover Leaf ROM.

Did only

1/1x5 mills with the 20's (R/L).

The Muscles Surrounding my Elbows were sore, so time to take a day off, and start fresh in the Morning. :idea:

My other Clubbell is a Bruiser. :twisted:

[Dan Chomycia]

Back in action after yesterdays events!

Working my way towards the next OCS and of course the Bruiser erh I mean the Arnold Classic :!:

Warrior Wellness and Cloverleafs.

5/5x1 15# Mills Used the "What the Hell Effect" to get my form in order and power through my work out.

5/5x5 20# Mills

5/5x5 20# Swipes

5x5 Power Cleans with a 122# Missing link from a Boat anchor. 8)

See you tomorrow,


My other Clubbell is a Bruiser!

[Dan Chomycia]

Today I am on the downhill of my Density Cycle with 20's.

Started off with Warrior Wellness & Clover Leafs.

The Protocol is,

19 sets of 11 repetitions with 1 min rest,

But for some reason I don't like being easy on myself so my modified Protocol was this,

5 sets of 11 repetitions with 30 seconds rest with the 25's,
&
14 sets of 11 repetitions with 30 seconds rest with the 20's.

These sets were done continuously.

They 25's make the 20's seem like a walk in the park :!: :twisted:

I couldn't wait to start playing with the Bruiser so I did some ABC's from
Coach Szolek's manual.

Started "Greasing the Groove" with these,

5/5 front swing
5/5 side swing

My other Clubbell is a Bruiser :!: :twisted:

[Dan Chomycia]

Yesterday,

Was so busy I didn't have time to post my log, so here is yesterdays efforts.

Warrior Wellness & Cloverleaf,

5# ROM with Shoulder Circles and Elbow Circles,

Vertical Infinities & Horizontal Infinities.

10/10x5 20# mills

10/10x5 20# swipes

RPE=7
RT=3

5x5 Power Cleans with a 122# Missing link from a Boat anchor.
RPE=5
RT=9


I had some problems with the swipes due to over-training so I took a day off to recover and rethink my program. :evil:

I also was getting very close to damaging my wrist so I should be ready by Thursday to train again with my Density Cycle I can't wait to do that Death March!


My other Clubbell is a Bruiser! :twisted:

[Dan Chomycia]

Here is the training for friday February 20th.

Next step in my Density Cycle,

17 sets of 12 reps with 1min rest,

I've modified it to,

6x12 25# Pendulms with 30seconds rest,

11x12 20# Pendulms with 30 seconds rest.

This was tough because my grip started to fade with the 25# Clubbells, so I switched to the 20# Clubbells, but the damage had been done.

RPE=9
RT=7

I'll have to stay at 5 sets with the 25's for now until I'm finished with the Cycle. :(

Looking forward to my next session where I get to play with the Bruiser :!: :twisted:


My other CLubbell is a Bruiser!

[Dan Chomycia]

Posting yesterday's work today,

Sunday, February 22.

I get to do mills today :P :!:

5x10/10 20# Mills

1x3/3 Bruiser Side Cleans from the ABC Manual (http://www.profcs.com/app/aftrack.asp?afid=79892&u=http://www.circularstrength.com/abc.html).
1x3/3 Bruiser Forward Pedulms from the ABC Manual.
.

Had some fun with Single handed Cleans & The Hammer Throw.


My other Clubbell is a Bruiser! :twisted:

[Dan Chomycia]

Took a Couple days off to do a full court press until the Arnold.

Todays madness,

Almost finished with my Density Cycle,
for fun I decided to put my 25# Reps at the end of the session, :twisted:

It was actually well, not such a smart thing to do :oops: .

Here's the numbers,

11x13 Pendulms with 20# Clubbell,
5x13 Pendulms with 25# Clubbell,

Total Sets=16
Total Reps=208

RPE=7
RT=6

Putting the hard sets at the end really challanged my grip, I held on to the Clubbell barely, mostly because I didn't think my partner needed any extra impetus to hurl. :wink:

On Friday I will do my Death March with the 20's ahead of schedule.

It will be a challenge, but probably easier than today.

[Dan Chomycia]

Alright,

the Arnold Fitness Classic is just around the corner, so I'm being conservative.

Today's efforts,

Cloverleafs only to save time.

5 sets of 15 Mills (http://www.profcs.com/app/aftrack.asp?afid=79892&u=http://www.circularstrength.com/images/millsmall.wmv)with the 20# Clubbells.

The real fun is going to be tomorrow when I do my 100 rep DEATH MARCH! :twisted:
It sounds gruesome because it is folks!




My other Clubbell is a Bruiser!

[Dan Chomycia]

Oh Yeah :!: :twisted:

I just finished my Density Cycle and completed my Death MARCH :!:

I'd like to thank my friends and coaches Scott Sonnon for creating Clubbells and Doug Szolek for leading by example!

Here is the details,

The 100 Rep Death March:

With 20# Pendulms,

RPE=10

My Technique started to fade on the last 20 Reps, but I held it together.

I did the reps in less than 4 minutes without parking the Clubbells.

I still had enough left over for some more power cleans,

5x5 Power Cleans with a 122# Missing link from a boat anchor chain.

It was a Milestone for me and now I can begin my OCS Competition Training with confidence directly after the Arnold Fitness Classic!

Well after I recover from that of course. :oops:


My other Clubbell is a Bruiser!

[Dan Chomycia]

Wow! The Arnold Classic was %$#%ing awesome! I met so many great people and learned soo much by sharing CST with others!

People like Dave & Laree Draper, Pavel Tsatsouline, Phil Phister, many mma fighters, arm wrestlers, Fitness Models, Personal Trainers, Promoters, Fitness models, and a few good men and women.

I also lifted more Clubbells than most people do in a year! :shock:

To conclude this chapter right I 'm going to say


Time to do some Active Discovery!

Working on a new Project having to do with what I did yesterday& today,

Weighted ROM & Cloverleafs,

Must weight till the body doesn't sound like rice krispies. (http://www.profcs.com/app/aftrack.asp?afid=79892&u=http://www.kelloggs.com/promotions/ricekrispies/home_flash.html)

[Connie Brown]

I am curious - why do the rice krispies come back after you went to all the trouble to take them out.

[Dan Chomycia]

Connie,

That's a good question, 8)
I don't remember the exact science, it was explained to me once but I don't recall all the details.

It has to do with the accumulation of tension, since I had a weekend were I traveled alot( inert in tight spaces) and lifted more than humans were meant to lift in such a short time frame without training.

My remedy is to keep doing my Active Recovery( ROM exercises) an it goes away. To me it is a symptom of overtraining which is almost impossible to keep from doing at such events.

And of course my new analogy for everything.... :twisted:


It's almost like catching the Bruiser, but not.

[Dan Chomycia]

Today finally I got some different feedback from my body than just the Rice Krispies, left shoulder attachment soreness from can only be from the Arnold.
I wonder if it is like a final release of arousal from the weekend allowing what is really going on with my body surfacing.
Sort of like shaking off the General tension to reveal the specific tension underneath.

Anyway I'm glad it is here so I can deal with it before the Delta CST.

Did some weighted ROM & Clover Leafs,

It was nice to get those special looks from strangers in the park. :twisted:

You know, kinda like catching a flying Bruiser, but not :!:

[Connie Brown]

It has to do with the accumulation of tension, since I had a weekend were I traveled alot( inert in tight spaces) and lifted more than humans were meant to lift in such a short time frame without training.
It's almost like catching the Bruiser, but not. :D :D
Thanks. Seems obvious now that you splain.

Good luck clearing it all out before doing it again for CST Delta.

[Dan Chomycia]

Thanks I'll need it,
but I wonder about Coaches Szolek, Jones, and Sonnon. They got to go to the Arnold and the IDP. Oh what fun :!: :twisted:

[Dan Chomycia]

Spent most of yesterday making today's work a possibility,

Did at the end of the day my Weighted ROM with the 5# Clubbells,

You can find a sample of my training at,

http://www.geocities.com/dc8ball/Training1.mpg
3.1MB

It was late so I only did the ROM it was tough because I was exhausted.

Let me know what you think, and if you would like to see more of this.

[Connie Brown]

Got an "unavailable for viewing" message. Darn

[casey]

Coach Dan,
I got an unavailable message too. What's up?


Casey

[Dan Chomycia]

Everyone,

Please pardon my late response. The video is working for me and others. Anyone who has had difficulty downloading the video contact me by email @ DanChomycia@CSTCoach.com and I will send it to you. I will be working on the problem so that I can make this video log accessible to everyone during my training for the OCS.

My apologies for any inconvience.

Coach Dan Chomycia