Robert's Bull-Whipped into Shape

[rbrown]

I just finished my first week on the program Coach Szolek crafted for me and I must say "bull-whip" is apropo as I am not the most motivated fellow and will likely need that whip cracked.

Anyway, here is Coach Szolek's post:





PostPosted: Sun Feb 22, 2004 3:30 am Post subject: Reply with quote
Ok here's what I've got in mind. Let me know how it will fit with your schedule and we'll tweek it accordingly.

Coach Szolek's "Bull-Whip You into Shape"

Monday, Wednesday, Friday:

Parry Casts - 5sets of 10reps

Arm Casts - 5sets of 10reps

Forward Pendulums - 5sets of 10 reps

This is skill practice training so take an adequate amount of time off between sets to keep from frying the grip too soon. Also keep consistent notes of your RT and RPE for each of these exercises. Give this at least two weeks or more until your RPE gets down to a 6 with an RT of 8 or higher. Once you get there we'll have some restructuring to do to put these exercises together into a combination routine icon_cool.gif .

Tuesday, Thursday, Saturday:

One-Arm Dumbell Snatches w/ a 50lbs. Dumbell.

For this I want you to start with 5/minute for 10 minutes alternating arms every other minute. So on minute 1 you'd do 5 with your right arm, then on minute two you'd do 5 with your left arm and so on until 10 minutes have passed. When you can finish this 10 minute session with an RT of 8+ and an RPE of less than 7 you will add a rep to each set.

After that 10 minute session I want you to work on the Following Biomechanical Exercises.

Spinal Rocks

Twisting Spinal Arches

Long Leg Creep

Work each of these as a play time sort of session for 5 minutes each. You don't have to worry about keeping track of how many you do so long as you keep moving for the entire 5 minutes. For the Spinal Rocks and the Twisting Spinal Arches you main performance goal is to keep your throat open, for the Long Leg Creep focus on keeping your spine perpendicular to the floor.

Everyday of the week you need to do a Warrior Wellness™ session. This is a heavy work load and you won't be able to recover from it all if your not doing Warrior Wellness™ everyday.

Finally, I'd recommend that you hold off on the bodyweight drills untill after this cycle. I can promise that if you follow this plan you'll add significantly to your numbers at the end of it, but tossing them into the mix right now will probably be more than you need and more than you can recover from in time to keep up with your other sessions.

So let me know if all this makes sense to you and then we can get you set up over at the Program Log forum to grow along with you.

In faith,
_________________
You've Read What Clubbell® Training Has Done for Me.
Take the Dare!
See What it Will Do For You
-Coach Szolek



Here is last week's work with 1 15# Clubbell and 1 50# DB:

Mon 3/1/04

Parry Cast 5x10 RT/RPE = 6/9
Armpit Cast 5x10 RT/RPE = 6/9
Forward Pendulum 5x10 RT/RPE = 6/8

Warrior Wellness (beginner)

Tue 3/2/04

Single-arm DB Snatch (50#) 5/min for 10 min, alternating arms RT/RPE = 7/8

BME's:
Spinal Rock RT = 4
Lateral Shoulder Roll -attempted, see below RT = 1
Long Leg Creep RT = 4

Warrior Wellness (beginner)


Wed 3/3/04

Parry Cast 5x10 RT/RPE = 7/8
Armpit Cast 5x10 RT/RPE = 6/8
Forward Pendulum 5x10 RT/RPE = 7/8

Warrior Wellness (beginner)

Thu 3/4/04

I was supposed to do the DB workout, but didn't. I need to plan my time better.

Fri 3/5/04

Parry Cast 5x10 RT/RPE = 7/8
Armpit Cast 5x10 RT/RPE = 6/8
Forward Pendulum 5x10 RT/RPE = 7/8

Warrior Wellness (beginner)

Sat 3/6/04

I was supposed to do the DB workout, but didn't. Did it on Sun.

Sun 3/7/04

Single-arm DB Snatch (50#) 5/min for 10 min, alternating arms RT/RPE = 7/8

BME's:
Spinal Rock RT = 4
Lateral Shoulder Roll RT = 1
Long Leg Creep RT = 4

Warrior Wellness (beginner)

Note:
Spinal Rock doesn't require too much effort, but my spine is still stiff. Getting better at keeping my throat open.

Originally I was supposed to do Twisting Spinal Arches, but since I couldn't come close to doing those, Coach Szolek suggested I start with Lateral Shoulder Rolls. I can't even come close to doing those either. My upper/mid-spine and neck seem very inflexible and my throat constricts and my breathing becomes labored when I am upside-down and my chin is tucked. Not sure how much of it is physiological and how much might be fear-reactivity. So I played around with supporting myself as much as I could up on my shoulder blades with feet in the air, working at getting them over my head. I have a long way to go in this.

I think I do the Long Leg Creep fairly well, but definitley need more practice.

Also, I hope I'm accurately portraying my RT and RPE. I don't feel I have a good grasp of my RPE particularly. I need to read "Intuitive Traing Defined" again.

My feeling about this program so far is that the weighted portion could be a bit more challenging, but I may be unknowingly "cheating" due to poor technique. The BME portion is quite challenging and I think will be for a while. I plan to continue it as-is for at least another week and then see if Coach Szolek thinks it needs tweaking. Thanks Coach!

[rbrown]

Mon 3/8/04

Parry Cast 5x10 RT/RPE = 7/7
Armpit Cast 5x10 RT/RPE = 6/8
Forward Pendulum 5x10 RT/RPE = 7/8

Warrior Wellness™ (beginner)


In reviewing the Clubbell video, I see my technique, particularly for the Armpit Cast, is not so good. I find it hard to keep my elbow from pointing outward when in the back position and as I bring the Clubbell over. By the time I get to Order position, my form is fine. It isn't out by much during the movement, but it certainly isn't in line as in Coach Sonnon's example in the video. It's kind of hard to tell how much I'm off without a mirror. I'll scrounge one up to see how I "really" look during the exercise.

[rbrown]

Tue 3/9/04

Single-arm DB Snatch (50#) 5/min for 10 min, alternating arms RT/RPE = 7/8

BME's:
Spinal Rock RT = 4
Lateral Shoulder Roll RT = 1
Long Leg Creep RT = 4

Warrior Wellness™ (beginner)

[rbrown]

Wed 3/10/04

Parry Cast 5x10 RT/RPE = 7/6
Armpit Cast 5x10 RT/RPE = 6/7
Forward Pendulum 5x10 RT/RPE = 7/8

Warrior Wellness™ (beginner)


Another thing I notice myself having problems with is "the rest of my body" when I'm doing Armpit Casts (particularly). What I mean is, other than from my hands to my shoulders and, to some extent, my pec/lat area, I don't have much kinesthetic awareness (?). I am not sure that I am gripping the ground with my toes and locking down my core. It's like I either can't seem to do that or I can't "tell" if I am doing it. My guess is it's that my muscles haven't learned to coordinate tension/relaxation throughout my body and aren't really even sure what signals to send to my perceptive brain...or maybe it's my brain that hasn't learned how to send the signals to my muscles. Anyway, something needs to groove. I had a similar experience when I first tried to do wide-grip pull-ups. I couldn't seem to "find" my lats to tense them. It took a bit, but it finally happened. I assume the same will happen here.

[rbrown]

Thu 3/11/04

Single-arm DB Snatch (50#) 5/min for 10 min, alternating arms RT/RPE = 7/8

BME's:
Spinal Rock RT = 4 (felt a tad more string-of-pearly)
Lateral Shoulder Roll RT = 1 (still can't do it, worked on getting as close to plough as I can...which isn't close at all)
Long Leg Creep RT = 4 (balance is a little better)

Warrior Wellness™ (beginner)


Fri 3/12/04

Parry Cast 5x10 RT/RPE = 7/6
Armpit Cast 5x10 RT/RPE = 7/7
Forward Pendulum 5x10 RT/RPE = 7/7

Warrior Wellness™ (beginner)

Definitely feeling stronger and feel that I am getting the Clubbell movements down, but RPE not dropping due to the fact that as I refrain from cheating (because my strength is increasing and my technique is getting a little better), I am working harder. In other words, it's taking more effort to do them right...if that makes sense.

[rbrown]

Sat 3/13/04

Helped a friend move. That was workout enough. Probably even worked off the pizza and beer. :wink:

[uprise]

Robert,

Great posts and way to go on the workouts!!!

Keep up the good work!!

[rbrown]

Mike, thanks for the encouragement. Although, I don't think I'm giving it quite the time and effort I should be, I am doing better at keeping to an exercise regimen than I ever have before...and it's getting better all the time.

[rbrown]

Mon 3/15/04

Parry Cast 5x10 RT/RPE = 8/6
Armpit Cast 5x10 RT/RPE = 7/7
Forward Pendulum 5x10 RT/RPE = 8/7

Warrior Wellness (beginner)


Tue 3/16/04

Warrior Wellness (beginner)

Had some dental work done didn't think it a good idea to get my bp to pounding...plus, I wasn't feeling too whippy either. Should be back in the swing tomorrow.

[rbrown]

Wed 3/17/04

One thing led to another (as things will) and, well, I didn't get my workout in.


Thu 3/18/04

Single-arm DB Snatch (50#) 5/min for 10 min, alternating arms RT/RPE = 7/7

BME's:
Spinal Rock RT = 5 (loosening up a bit)
Lateral Shoulder Roll RT = 1 (Maybe a little closer to Plough)
Long Leg Creep RT = 5 (getting a bit more fluid)

Warrior Wellness (beginner)

[rbrown]

Fri 3/19/04

Parry Cast 5x10 RT/RPE = 8/6
Armpit Cast 5x10 RT/RPE = 7/7
Forward Pendulum 5x10 RT/RPE = 8/7


Sat 3/20/04

BME's:
Spinal Rock RT = 6
Lateral Shoulder Roll RT = 1 (it's not even really fair to say I'm doing LSR, because I'm really only working on getting to the point where I can touch my feet to the floor in Plough position.)
Long Leg Creep RT = 6


Mon 3/22/04

Parry Cast 5x10 RT/RPE = 8/6
Armpit Cast 5x10 RT/RPE = 7/7
Forward Pendulum 5x10 RT/RPE = 8/7

WW - beginner

[rbrown]

Wed 3/24/04

Parry Cast 5x10 RT/RPE = 8/6
Armpit Cast 5x10 RT/RPE = 8/6
Forward Pendulum 5x10 RT/RPE = 8/6

Warrior Wellness - beginner



Thu 3/25/04

Single-arm DB Snatch (50#), alternating arms, 3x10 & 1x7, RT/RPE = 8/9

Whew, had previously been compressing the time to do these 5x5, thereby keeping my RT up. For these, I did rest a bit more. I'm waxed now, though. Plan to do the BME's later this eve.

[rbrown]

Fri 3/26/04

Parry Cast 5x10 RT/RPE = 8/7
Armpit Cast 5x10 RT/RPE = 8/7
Forward Pendulum 5x10 RT/RPE = 8/7

Still sore from yesterday's DB workout.

Warrior Wellness - beginner


Sat 3/27/04

Single-arm DB Snatch (50#), alternating arms, 1x10 RT/RPE = 8/9

Only managed to get in 1 set due to company and various interuptions. I was still a bit sore, so not sure I would have got in all the sets regardless.

[rbrown]

Mon 3/29/04

Bullwhip 6x10 RT/RPE = 7/8

Tried the Bullwhip as I could see that was where this was headed. Felt pretty good. Not sure how to equate Bullwhip to its component parts, but thought this was a decent start.

[rbrown]

Tue 3/30/04

Single-arm DB Snatch (50#), alternating arms, 4x10, RT/RPE = 7/9

Man, I'm wiped out. Felt good though.


Warrior Wellness - beginner

[rbrown]

Wed 3/31/04

Bullwhip 5x15 RT/RPE = 7/9

WW - beginner

[rbrown]

Thu 4/1/04

One-arm DB Snatch w/50#

5x10 each arm (alternating arms), just enough rest between sets to get my breathing under control

RT/RPE = 8/9

Whew!

[rbrown]

4/2/04

Bullwhip 5x15 RT/RPE = 7/9

Warrior Wellness - beginner

[rbrown]

4/5/04

Bullwhip 5x15 RT/RPE = 8/9

Warrior Wellness - beginner


BME's:
Spinal Rock RT = 7 --can almost (just a few more inches) touch my toes to the floor in plough position.
Long Leg Creep RT = 6

Haven't done the BME's in a while (yes, because I suck), but they felt pretty good. I really need to get back to them consistently. I think I have been frustrated by not being able to get into the Plough position and so not being able to even begin the Lateral Shoulder Roll and so "avoided" the BME's...well, that and I wore myself out a few times on BME night by increasing my workload on DB Snatches too much. That's why I'm doing them tonight.

[Doug Szolek]

Robert, It looks like it's time for you to plug the Bull Whip into a Density Cycle. If you're up to it let me know and we'll get the steps mapped out. Also to be determined now is whether or not you want to work to a 100rep death march at the end of your density cycle. If so then you're gonna complete half of the total sets of your density cycles with one arm then complete the second half with the next arm so that when it comes time for the death march you will have produced more muscular endurance adaptation in each arm to be able to handle 50 reps with one arm and then 50reps with the second arm directly following.

Great work so far and be sure to get back to those Biomechanical Exercises on a consistent basis like you've said. Because it doesn't matter how strong we are if we can't move.

In faith,

[rbrown]

Coach Szolek, yes I am interested in a Density Cycle, though I have to admit I'm not entirely sure what that is and realize I may be making a dreadful mistake. :lol: What is involved in a Density Cycle and, though I hate to put it this way, what am I getting out of it (besides pain :lol: )?

Also, I Death March sounds deadly and so, yes, I am interested in such an endeavor as well.

Thanks Coach, I greatly appreciate your time!

[Doug Szolek]

Give me a night and I'll have it mapped out for you. And to put it briefly, what you'll get out of a density cycle is... everything. It will run you through every stage of the Training Type Chart found on page 163 of Clubbell Training for Circular Strength, so that you can develop completely well rounded strength in just one cycle. For more details stay check out some back issues of CSTmag. Just remember to love your suffering and you'll be fine :twisted: 8)

[rbrown]

Thanks Coach! I will make "I love my suffering" my mantra. With trepidation and a sick sense of excitement, I await the Destiny...er, Density...you have in store for me.

[Doug Szolek]

Allright then, Okee dokee...

Bullwhip Density

20sets of 5reps Left Arm in 20 minutes
20sets of 5reps Right Arm in 20 minutes

17sets of 6reps Left Arm in 17 minutes
17sets of 6reps Right Arm in 17 minutes

15sets of 7reps Left Arm in 15 minutes
15sets of 7reps Right Arm in 15 minutes

13sets of 8reps Left Arm in 13 minutes
13sets of 8reps Right Arm in 13 minutes

12sets of 9reps Left Arm in 12 minutes
12sets of 9reps Right Arm in 12 minutes

10sets of 11reps Left Arm in 10 minutes
10sets of 11reps Right Arm in 10 minutes

9sets of 12reps Left Arm with 30 seconds rest
9sets of 12reps Right Arm with 30 seconds rest

8sets of 14reps Left Arm with 30 seconds rest
8sets of 14reps Right Arm with 30 seconds rest

7sets of 15reps Left Arm with 30 seconds rest
7sets of 15reps Right Arm with 30 seconds rest

1set of 50reps Left Arm
1set of 50reps Right Arm


So you finish this beast of a cycle and you'll be a new man. Any questions please let me know, and be sure to post a detailed 'notes' section in your training log. Looking foward to growing with you along the way.

In faith,

[rbrown]

Whew! Okay, let me see if I understand.

>I would do this 3 times a week, say MWF?
>I would move to the next step when I feel my RT = 8 or better for all sets?
>For the first 6 steps, I would perform 1 rep per minute for the prescribed number of minutes. I would not attempt to do them faster at first, knowing that I'll tire and perform the last slower, right? I guess I'm not sure how to spread these out over a minute. I guess it would behoove me to have some time left over from each minute in which to rest, yet not rush the reps?
>For steps 7, 8 and 9; is the 30 sec rest between each set and I'm not trying to do the reps within a particular time period, just a reasonable rate?
>I get step 10! :shock:

[Doug Szolek]

You got the right idea mostly. For the reps per minute you're gonna want to get the reps done as fast as good form will allow and then rest for the remainder of the minute. So as you get to performing more reps your rest dimishes - this being the definition of density.

You move up a step when your RT=8+ and your RPE is lower than 6. By the way I placed the Left arm first assuming that you're right handed. If you're left handed then swith the order so that your non-dominant hand works first.

Enjoy the suffering and good luck,

[rbrown]

Thanks Coach! I got it. I started today.

Bullwhip (15# Clubbell)

L 20x5 in 20m, RT=8, RPE=8
R 20x5 in 20m, RT=8, RPE=8

This wasn't too bad. I can see how it will soon "dense up" and the suffering will begin. My plan is to do them this Friday and Sunday, then Tuesday start my regular schedule of Tue/Thu/Sat. On off days, I plan to do the 3 BME's you gave me (Spinal Roll, Long Leg Creep, and at some point, the Lateral Shoulder Roll). I may do some solo MA drills on these days as well. Also, I will do WW (beginner) including 4CBD every day.

[Doug Szolek]

Good work Robert :)

About the Lateral Shoulder Rolls, you can go ahead and work them even though your feet may not touch the floor the whole time. It's an advanced performance goal to keep you feet on the floor the whole time that you do them so take it easy and relax into the motion.

I've not done a density cycle with Bull Whips yet so I'm really looking forward to reading about how this goes for you. Best wishes,

[rbrown]

After watching the Clubbell video again, I realized I wasn't using my whole body to do the Bullwhips. I wasn't doing much of a hip snap and I wasn't bending forward and squatting on the Pendulum part. Plus, I had been pausing in Order before performing the Pendulum. So, I corrected my technique and decided to try Step 2 even though I had only performed Step 1 once. All in all this felt good and I think this is where I should continue from.

Bullwhip (15# Clubbell®) - Step 2

L 17x6 in 17m, RT=7, RPE=10
R 17x6 in 17m, RT=8, RPE=8

I should probably ammend my RT in my Step 1 post, but won't since that's how I felt I was doing. Now that I'm incorporating my whole body, the Bullwhips feel better, more "flowy." My breathing was pretty well coordinated with my movement too, I felt. Definitely felt better all around with my R as opposed to my L. Nearly didn't make the last couple of reps on the last few sets with my L. My forearms are pumped and the "palm of my thumb" cramps, but nothing too bad...at the moment.

WW - beginner.

[rbrown]

The start of my "regular" Tue/Thu/Sat schedule; continuing with Step 2 of the Bullwhip Density Cycle.

Tue 4/13/04

Bullwhip (15# Clubbell) - Step 2

L 17x6 in 17m, RT=7, RPE=10
R 17x6 in 17m, RT=8, RPE=7

I think part of the reason my RPE for my L is so much worse is that I am much less coordinated when doing them L-handed. Not to mention since I do L first, I haven’t gotten into the groove yet (or warmed up).

Right handed, I felt strong as well as that I was using my entire body to make these more effortless. Timing of arm movement with the forward bend, squat, hip snap made these flow in continuous curves.

[rbrown]

Wed 4/14/04

BME's

Spinal Roll, RT = 7
Long Leg Creep, RT = 7

[rbrown]

Thu 04/15/04

Bullwhip (15# Clubbell) - Step 2

L 17x6 in 17m, RT=8, RPE=8 < Better technique resulting in lower RPE
R 17x6 in 17m, RT=8, RPE=7

Still not sure about rating RT/RPE. I think my RT is in the ballpark, but really unclear as to how to rate my RPE. I think I may rate it too high. It seems like the point where my grip fries sneaks up on me, so I feel like for most of a set or series of sets my RPE s/b lower, but then if the last rep or two are really hard and I come close to letting go of the Clubbell, I bump up the RPE for that. But afterward, I don't feel like I worked out particularly hard. Maybe I'm not supposed to feel that way with this kind of exercise even if my RPE is high. Anyway, it seems like there's a lot of unused RPE in the lower numbers. Would doing a Clubbell exercise with a RPE of 1, 2 or 3 even be worth doing? In my mind 5 and above has some effort involved, but below that would be like swinging around a flyswatter or something. Rambling, rambling I know...I'm a rambling man.

[rbrown]

Sat 04/17/04

Bullwhip (15# Clubbell) - Step 3

L 15x7 in 15m, RT=8, RPE=10
R 15x7 in 15m, RT=8, RPE=10

WW - beginner

Felt ambitious and wanted to explore my RPE to get a better handle on whether I'm assessing my effort accuratel, so I tried out Step 3 of the Density Cycle. I'm pretty sure it was a RPE of 10 today. :shock:

Grip, elbow, forearm, shoulder...it all felt whipped. Strangely, my R felt worse than my L today.

Anyway, I'll continue on in Step 3. I'll probably be there awhile.

[rbrown]

Mon 04/19/04

Bullwhip (15# Clubbell) - Step 3

L 15x7 in 15m, RT=8, RPE=10
R 15x7 in 15m, RT=8, RPE=9

Fairly intense L hand cramps begin the last couple of reps of set 7, continuing on to the last set, getting a little worse with each set and starting sooner in the set. Same thing with the R hand, but starting about set 9 and not as bad as the L hand. Still, the workout felt good.

Warrior Wellness - beginner

[Scott Sonnon]

Be careful pushing your hand strength to failure. The decline drops rapidly leading to injury, especially if you do any other type of work.

[rbrown]

Thanks Coach, I will be careful. So far the cramping is just that, a sharp pain in the thumb part of my palm which stops as soon as I put down the Clubbell. No DOMS there or anywhere else so far. Still, I will take your advice and remain alert to potential injury. Thanks for your attention!

[Scott Sonnon]

Robert,

I've experienced something similiar and pushed past it, creating a sprained thumb. It required about 2 weeks of rehab with no resistance training as a result... with undetermined permanent trauma to the knuckle's soft tissue.

ROM exercise from Warrior Wellness should accelerate your recovery and lubricate the area so that no trauma occurs.

[rbrown]

I'll definitely not bump up my work for a while until I am down to a 6 or better RPE. Oh, and I do finger, wrist, elbow and shoulder ROM between sets as well as WW between workouts. That's probably why it hasn't developed into anything more than a momentary cramp. I will listen to my body in order to avoid traumatizing anything. Thanks again, Coach...for everything!

[rbrown]

Wed 04/21/04

Bullwhip (15# Clubbell) - Step 3

L 15x7 in 15m, RT=8, RPE=10
R 15x7 in 15m, RT=8, RPE=9

L hand cramps didn't become intense until about set 8. R hand cramps became intense about set 13. Felt some elbow pain in R, but not much. Just felt like I was straining it. All in all, the Clubbell just felt particularly heavy today. Almost rethinking my plan to stay at Step 3, but I've been on it for 3 days now, it seems a shame I should take a step back. I'll just make sure to do a couple of nice, long sessions of WW between now and Friday. :)

Speaking of...

WW - beginner

[rbrown]

Sat 4/24/04

Bullwhip (15# Clubbell) - Step 3

L 15x7 in 15m, RT=8, RPE=10
R 15x7 in 15m, RT=8, RPE=9

[rbrown]

Mon 4/26/04

BME's
Long Leg Creep, RT=8
Spinal Roll, RT=7
Lateral Shoulder Roll, RT=2

Found out I had been going about the LSR all wrong. Wasn't actually doing the correct exercise. Anyway, though my neck feels very inflexible (I'm sure much of it due to Fear Reactivity) when trying to tuck my head under my arm and actually do the rolling part, I cheated and am at least headed in the right direction now. I really need to find a bigger area to do BME's too.



Tue 4/27/04

Bullwhip (15# Clubbell) - Step 3

L 15x7 in 15m, RT=8, RPE=9
R 15x7 in 15m, RT=8, RPE=8

Getting easier. The Clubbell felt almost light in my R hand. No hand cramps worth mentioning in my R hand either. Hand cramps began in my L hand about set 13, but weren't very intense. I can feel progress and I can see it, physically, as well.

WW - Intermediate

[Scott Sonnon]

I'm glad to read that you've progressed on your prior issue. Well done, amigo.

[rbrown]

Thu 04/29/04

Bullwhip (15# Clubbell) - Step 3

L 15x7 in 15m, RT=8, RPE=9
R 15x7 in 15m, RT=8, RPE=8

Before starting the workout, I felt like I had zero energy. This was most likely due to the cinnamon roll for breakfast and the cake after lunch. Also, didn't drink as much water as usual. Sugar bad, water good. Had to overcome the mind hobgoblins, but once I got started, it wasn't so bad. No major hand cramps either.

[rbrown]

Mon 05/03/04


Bullwhip (15# Clubbell) - Step 3

L 15x7 in 15m, RT=8, RPE=8
R 15x7 in 15m, RT=8, RPE=8, almost gave myself an RPE of 7.

Felt good. I became aware that I was holding my breath on the backswing, so started doing 2 active exhales; one on exertion as I arm-cast forward and one on the backswing. This was better, but then I realized I didn’t need an active exhale on the backswing and I just concentrated on keeping my throat open and let myself be breathed. Much better. I’ll have to remain aware of this until it becomes automatic.

[Scott Sonnon]

Robert,

That was a MAJOR discovery! You will see this sophistication of Performance Breathing reverberate through everything. Guaranteed.

[rbrown]

Thanks Coach, I am becoming more aware of my breathing and try to allow myself to be breathed. I have the Be Breathed tape; now I just need to watch it and start that practice as well. Your Bridge to Overarching Strength log is amazing and inspiring! Thanks again for all you do. I very much appreciate it.

[rbrown]

Tue 05/04/04

Bullwhip (15# Clubbell) - Step 3

L 15x7 in 15m, RT=8, RPE=8
R 15x7 in 15m, RT=8, RPE=7

Even though I just did this workout yesterday, I wanted to get back on my Tue/Thu/Sat schedule, so I hit it again today...and it was the best yet. I feel I'm almost to the point of moving to Step 4. It must be due, in part, to my discovery and subsequent correction yesterday of my tendency to hold my breath on the backswing (plus I did portions of WW throughout yesterday and today). Today, I let myself be breathed and much of the workout felt nearly effortless. Okay, less effortful. What's good for the organism is good for parts of the organism. No hand cramps to speak of in either hand.

Interesting note: sometime today I noticed some soreness in my right lumbar region and I’m wondering if it is still the site (which I first noticed as manifested in my left hand) moving back to the source of some trauma as Coach Sonnon suggested it might be. It will be interesting to see where it ends up when I've finally released it completely.

[rbrown]

Thu 05/06/04

Bullwhip (15# Clubbell) - Step 3

L 15x7 in 15m, RT=8, RPE=8
R 15x7 in 15m, RT=8, RPE=7

Didn't get a good night's rest last night, so felt rather tired when I started the workout, but really wasn't too bad once I got warmed up. No hand cramps to speak of. Hopefully will be at a RPE of 6 soon so I can move on to Step 4.

I'll be going camping for a week about the end of June, so I'd like to get as far along as I can by then and hopefully not lose too much of my progress before I get back.

[Scott Sonnon]

Robert, keep it up. I think you'll be suprised that you'll actually get stronger by taking that week off for camping. It's a welcomed by-product of the type of training you're doing.

[rbrown]

Tue 05/11/04

Bullwhip (15# Clubbell) - Step 3

L 15x7 in 15m, RT=8, RPE=7
R 15x7 in 15m, RT=8, RPE=7

Got busy and had 4 days off of this, but today went well. Felt "different" somehow, like I was doing them differently. Didn't necessarily feel wrong or better, just different.

[rbrown]

Thu 05/13/04

Bullwhip (15# Clubbell) - Step 3

L 15x7 in 15m, RT=8, RPE=8
R 15x7 in 15m, RT=8, RPE=7

Felt like I was muscling the clubbell rather than fully incorporating the rest of my body to make it more effortless. I think, since I feel stronger, that I'm using said strength more (just because I can)...which I suspect may not be a bad thing to do from time to time to mix things up a bit, stress my body differently, coax forth some healthy adaptation. I just need to make sure I get back to grooving the moves so they become as smooth and effortless as possible.

[rbrown]

Tue 05/18/04

Bullwhip (15# Clubbell) - Step 4

L 13x8 in 13m, RT=8, RPE=10
R 13x8 in 13m, RT=8, RPE=9

Well, for some reason I decided to move on to Step 4 of this cycle even though I had taxed my grip and forearms over the weekend moving great terra cotta pots full of soil for my wife. I must say I came very close to grip failure with my left hand. I'll be doing WW several times between now and Thursday to, hopefully, recover enough to continue with Step 4. I'll monitor closely to avoid overtraining...but, hey, it worked last time. :)

Treadmill 30 min, 10% incline, 30# pack, 3 mph. -- quite stressfull.

WW- Beginner

[rbrown]

Wed 05/19/04

WW - beginner


Thu 05/20/04

WW - beginner


Fri 05/21/04

Bullwhip (15# Clubbell) - Step 4

L 13x8 in 13m, RT=8, RPE=10 - wowie zowie, that still hurts!
R 13x8 in 13m, RT=8, RPE=8 - not too shabby.

WW - beginner

[rbrown]

Tue 06/01/04

Bullwhip (15# Clubbell) - Step 4

L 13x8 in 13m, RT=8, RPE=9
R 13x8 in 13m, RT=8, RPE=8

WW - Beginner

Well, after several days off for yard work, Holiday decadence, dealing with the sickness and death of our dog (after 12 years, one tends to get attached), I stepped back into the Bullwhip Density Cycle where I left off...and it wasn't too bad. My hands were still a little sore from digging in the yard yesterday, as was the rest of my body. Memorial Day drinking overindulgence didn't help much either, I'm sure.

Anyway, I must also add that the recent posts have been very inspiring; everything from Coach Sonnon's 1000 Rep Barrier being broken to Coach Szolek's From Frump to Pump and Coach Chomycia's Lean Machine Transformation to the initial reviews of the 3DPP book, etc. etc.

[rbrown]

Thu 6/3/04

Bullwhip (15# Clubbell) - Step 4

L 13x8 in 13m, RT=8, RPE=8
R 13x8 in 13m, RT=8, RPE=8


Warrior Wellness - Beginner

[rbrown]

Sun 06/06/04

Bullwhip (15# Clubbell) - Step 4

L 13x8 in 13m, RT=8, RPE=8
R 13x8 in 13m, RT=8, RPE=8


Warrior Wellness - Beginner

Maybe didn't wait as long as I should have after dinner, but holding steady at Step 4 of this Density Cycle.

[rbrown]

Tue 06/08/04

Bullwhip (15# Clubbell) - Step 4

L 13x8 in 13m, RT=8, RPE=8 (almost a 9 due to slightly jammed fingers and thumb)
R 13x8 in 13m, RT=8, RPE=8


Warrior Wellness - Beginner

All in all, the work felt pretty good. Amazing to think of the gulf between my numbers and Coach Sonnon's recent extraordinary ones. Of course, my efforts don't feel meager to me; still...am I pushing myself enough? The answer to that comes instantly as "NO"! I need to be doing better at doing my BME's as well as not skipping any Clubbell workouts. Though I have inadvertently not logged a few of my BME workouts, I have not been doing them consistently as I should have. I let the smallest of obstacles come between me and what I know I really should be doing.

Okay, negative (albeit honest) self-talk aside. I will give this Density Cycle as well as the accompanying BME's the attention they deserve, the attention I deserve. Not to mention, honoring Coach Szolek's efforts on my behalf to provide me this exercise plan and Coach Sonnon's sage advice and encouragement.

[Scott Sonnon]

Robert,

The BEST progress is INCREMENTAL for you. You will grow consistently, without injury and without plateau. You're doing great. Just be consistent with your logs, and keep your form true.

[rbrown]

Thanks Coach, I will. I think my Clubbell workouts are hard enough, I'm just skipping one here, one there and not doing my BME's often enough. Mainly, I just (re)intend to do the program as Coach Szolek designed it and consistently. I can hardly wait to see what it'll be like to do the Death March at the end of the Density Cycle.

Anyway, thanks for keeping me on the path.

[Scott Sonnon]

Robert,

I'm just pointing out the sides of the Path (overtraining/undertraining). Your strength and conviction to choose to walk the 'straight and true' of your own unique Path impresses me.

[rbrown]

Wed 06/09/04

BME's

Long Leg Creep, RT = 6
Spinal Roll, RT = 5

Long Leg Creep felt good. I can almost feel it strengthening my joints. The Spinal Roll is still a booger. I feel like I am doing them pretty smoothly, but still cannot touch my feet to the floor in Plough position. As I do them, my breath is squeezed from me with an audible wheeze even though I am trying to keep my throat relaxed and open. Also, when I hold myself in (as near as I can get) Plough by snagging the coffee table with my feet, it is very hard to breathe. My breath is very shallow in this position. It is hard to breathe, even when supporting my lower back and extending my legs straight up. Don't know if this is due to my diaphragm being crowded by excess belly fat or from tension or both or something else. Not that I've been doing these regularly enough, but I feel as though I have improved very little. Do I just continue as I have been (only more consistently, of course) or is there something else I could do to help my Spinal Roll?

[rbrown]

Thu 06/10/04

Bullwhip (15# Clubbell) - Step 4

L 13x8 in 13m, RT=8, RPE=8
R 13x8 in 13m, RT=8, RPE=7, was looking forward to each set. Felt like I could do several more.


Warrior Wellness - Beginner

[rbrown]

Sunday 06/13/04

Moved many large stones in the backyard. Workout enough.


Tue 06/15/04

Bullwhip (15# Clubbell) - Step 4

L 13x8 in 13m, RT=8, RPE=8, actually almost gave myself a 7.
R 13x8 in 13m, RT=8, RPE=7, almost back up to an 8, probably due to Sunday's yardwork.

WW - Beginner

[rbrown]

Wed 6/16/04

Spinal Rocks, RT=5
Long Leg Creep, RT=6

WW - Beginner


Thu 6/17/04

Bullwhip (15# Clubbell) - Step 4

L 13x8 in 13m, RT=8, RPE=8
R 13x8 in 13m, RT=8, RPE=7

WW - Beginner


Headed for a week's vacation in S. Dakota (camping and hiking) this Saturday, so won't be posting until the week after next. It will be interesting to see how I do with the Bullwhips after a week of "active recovery".

[rbrown]

Back from vacation. Gotta get my exercise on.

-------------------
During Vacation

Hiking, scrambling amidst the hills and dales of S. Dakota.
WW - beginner most days

----------------
Sun 06/27/04

Treadmill, 64:06, 3 mph mostly, 10% incline mostly

Bullwhips (15# Clubbell) - just to get the feel of it again

5 sets of 15 with each hand, alternating hands, between sets, a minute or two rest between sets

Warrior Wellness - Beginner

-----------------
Wed 06/30/04

Treadmill, 83:51, 4.34 miles, variedd incline, varied speeds

----------------
Thu 07/01/04

Bullwhip (15# Clubbell) - Step 4

L 13x8 in 13m, RT=8, RPE=10
R 13x8 in 13m, RT=8, RPE=8

Though my RPE went back up after having been off the Clubbells for several days, I feel as though I will quickly progress to where I was before vacation.

Treadmill, 61:26, 3.35 miles, varied incline, varied speeds

WW - beginner


Since I'm a great, fat pig :roll: I'm going to throw in some extra calorie burning for a bit (as well as building some GPP), mostly in the form of treadmilling. Also, when I get through Potatoes Not Prozac, I'll be putting those steps into practice. We'll see how it goes.

[Scott Sonnon]

You're doing great, Robert. Cut yourself some slack. No one deserves to talk to you that way, not even you.

[rbrown]

Thanks Coach. Actually, I was trying to convey, with the Emoticon, that I wasn't being entirely serious. I was (good naturedly) getting on myself for being very lax of late in the nutrition department...and it does show. :wink: Anyway, thank you for the concern and the encouragement!

[rbrown]

Fri 07/02/04

WW - beginner

----------------
Sat 07/03/04

Bullwhip (15# Clubbell) - Step 4

L 13x8 in 13m, RT=8, RPE=9
R 13x8 in 13m, RT=8, RPE=8

[rbrown]

Sun 7/4/04

WW - beginner, in AM and in PM.

[rbrown]

Mon 7/5/04

WW - beginner

[rbrown]

Tue 07/06/04

Bullwhip (15# Clubbell) - Step 4

L 13x8 in 13m, RT=8, RPE=9
R 13x8 in 13m, RT=8, RPE=8

Treadmill, 51:28, 2.36 miles, varied speeds and inclines. First 25 min with 30 lb pack at 3 mph and 10% incline, RPE for that part = 10.

WW - beginner

[rbrown]

Thu 07/08/04

Bullwhip (15# Clubbell) - Step 4

L 13x8 in 13m, RT=8, RPE=9, almost 8.
R 13x8 in 13m, RT=8, RPE=7

I tried a modification to how I had been breathing during the Bullwhips (one long, slow exhale on compression and one long, slow inhale on expanson), plus I didn't backswing and squat quite as deeply. I don't know if either one or both of these changes made it a bit easier, but it did feel good.

WW - beginner

[rbrown]

Fri 07/09/04

WW - beginner
MA drills

------------------
Sat 07/10/04

WW - beginner
Should have done Bullwhips.

-------------------
Sun 07/11/04

WW - beginner

------------------
Mon 07/12/04

WW - beginner

-------------------
Tue 07/13/04

Bullwhip (15# Clubbell) - Step 4

L 13x8 in 13m, RT=8, RPE=8
R 13x8 in 13m, RT=8, RPE=7

Using same breathing protocol as last time. Seems good.

WW - beginner

[rbrown]

Thu 07/15/04

Bullwhip (15# Clubbell) - Step 4

L 13x8 in 13m, RT=8, RPE=8
R 13x8 in 13m, RT=8, RPE=7

------------------------
Sun 07/18/04

WW - beginner

-------------------------
Mon 07/19/04

Spinal Rock, RT = 6
Long Leg Creep, RT = 6

WW - beginner

-----------------------
Tue 07/20/04

WW - beginner

------------------------
Wed 07/21/04

Spinal Rock, RT = 6
Long Leg Creep, RT = 6

WW - beginner

------------------
Thu 07/22/04

Bullwhip (15# Clubbell) - Step 4

L 13x8 in 13m, RT=8, RPE=8
R 13x8 in 13m, RT=8, RPE=7

Just for fun, I did 3 sets (on each side) balanced on the opposite leg. Unexpectedly harder to do w/R arm and L leg.

Push-ups (fist), 3x10
Elbow Plank, 1x30 sec
Side Elbow Plank, 1x30 sec each side

Yoga DVD

WW - beginner

[rbrown]

Mon 7/26/04

Push-ups (fist) 2x10

WW- beginner

------------------------
Wed 7/28/04

Spinal Rock, 2 sets about 20 minutes apart during the evening. Worked about 10 minutes each set. RT = 6

Push-ups (fist) 1x10
Pull-ups 1x3
Chin-ups 1x3

WW - beginner

-------------------------
Thu 7/29/04

Bullwhip (15# Clubbell) - Step 4

L 13x8 in 13m, RT=8, RPE=8
R 13x8 in 13m, RT=8, RPE=7

Pull-ups 1x3
Chin-ups 1x3
Dips 1x7

WW - beginner

[rbrown]

Mon 8/3/04

5 Tibetans, 5 reps

Spinal Rocks, 3 sets of 10, RT = 6. Feel as though a breakthrough is nigh. Just a feeling in my back, like something is about to release. Hope so...these are a booger.

Long Leg Creep, 15 "steps", RT = 6.

Various MA forms and drills.

WW - beginner

[rbrown]

Tue 08/03/04

Bullwhip (15# Clubbell) - Step 4

L 13x8 in 13m, RT=8, RPE=9
R 13x8 in 13m, RT=8, RPE=8

RPE went up due to taxing myself moving furniture on Sunday.

WW - beginner

[rbrown]

Thu 8/5/04

Bullwhip (15# Clubbell) - Step 4

L 13x8 in 13m, RT=8, RPE=8
R 13x8 in 13m, RT=8, RPE=7

Pull-ups 1x3
Chin-ups 1x3

WW - beginner

--------------------------------------

Fri 8/6/04

Fist Push-ups 3x10

WW - beginner

--------------------------------------
Sat 8/7/04

WW - beginner

--------------------------------------
Sun 8/8/04

WW - beginner

--------------------------------------
Tue 8/10/04

Bullwhip (15# Clubbell) - Step 4

L 13x8 in 13m, RT=9, RPE=7
R 13x8 in 13m, RT=9, RPE=7

Rested a bit, then:

Pull-ups 2x3
Chin-ups 2x3
Dips 1x10
Hanging Leg Raises 1x10
Depth Push-ups 1x10
Fist Push-ups 1x10
1-arm DB C&P 1x6

WW - beginner

---------------------------------
Wed 8/11/04

Fist Push-ups 3x10

WW - beginner

-----------------------------
Thu 8/12/04

Fist Push-ups 2x15

WW - beginner

---------------------------------
Fri 8/13/04

Fist Push-ups 1x15

WW - beginner
----------------------------------
Sun 8/15/04

Bullwhip (15# Clubbell) - Step 4

L 13x8 in 13m, RT=9, RPE=7
R 13x8 in 13m, RT=9, RPE=7

Pull-ups 1x3
Chin-ups 1x3
Dips 1x10
Depth Push-ups 1x15
1-arm DB C&P 1x3 --still too tired after previous work.

WW - beginner

[rbrown]

Mon 8/16/04

BME: Spinal Rock 3x10, RT=6, RPE=6
BME: Long Leg Creep 10 steps, RT=5, RPE=7

Not easy to rate my RT; hard to rate my RPE. Maybe I should be rating RPD instead of RPE? (though not sure of the difference).

Fist Push-ups 2x20

WW - beginner

[rbrown]

Tue 08/17/04

Bullwhip (15# Clubbell) - Step 4

L 13x8 in 13m, RT=8, RPE=7 - fiddled with technique, so RT went down.
R 13x8 in 13m, RT=9, RPE=6

On the right side particularly, I felt like I was slinging the CB with my core rather than pec/lat, shoulder, elbow, wrist or hand…as it has seemed to move over the past several months. In fact, as I paid closer attention, it almost seemed to be starting from my toes gripping the ground. Not consciously, but I could feel an increase in tension or traction in my feet as I slung the CB forward over my shoulder. This reminds me of tension moving incrementally from the site to the source. Interesting.


Pull-ups 1x3
Chin-ups 1x3
Dips 1x10
Depth Push-ups 1x15

WW - beginner

[rbrown]

Thu 08/19/04

Bullwhip (15# Clubbell) - Step 4

L 13x8 in 13m, RT=8, RPE=8
R 13x8 in 13m, RT=9, RPE=6

Pull-ups 1x4
Chin-ups 1x3
Dips 1x10
Fist Push-ups 1x20

Clean to Order (15# Clubbell)

15 each arm. RT=8, RPE=5 - just for a little extra work and to practice the stabilization of the CB in Order. Actually had quite a few clicks in my shoulders and wrists.

Warrior Wellness - beginner

[rbrown]

Fri 8/20/04

A little over an hour of Tai Chi Push Hands and light sparring.

WW - beginner

[rbrown]

Sat 8/28/04

Bullwhip (15# Clubbell) - Step 4

L 13x8 in 13m, RT=9, RPE=7
R 13x8 in 13m, RT=9, RPE=7

[rbrown]

Tue 08/31/04

Bullwhip (15# Clubbell) - Step 4

L 13x8 in 13m, RT=8, RPE=8
R 13x8 in 13m, RT=9, RPE=7

Pull-ups 1x5, 1x4
Chin-ups 1x4, 1x3
Dips 1x10
Depth Push-ups 1x10

WW - beginner

[rbrown]

Tue 09/07/04

Bullwhip (15# Clubbell) - Step 4

L 13x8 in 13m, RT=8, RPE=8
R 13x8 in 13m, RT=9, RPE=7

Grip, particularly the left, a little fried from moving furniture on Sat and Sun.

WW - beginner

[rbrown]

Thu 09/09/04

Bullwhip (15# Clubbell) - Step 4

L 13x8 in 13m, RT=9, RPE=8
R 13x8 in 13m, RT=9, RPE=7

Left hand felt good untill the last 2 or 3 sets, then...zowie! I think part of the reason for the RPE, yet feeling strong is that I am launching the CB more forcefully, so I have to use more effort to hang onto it.

Wide pull-ups - 1x2
Pull-ups 1x3
Chin-ups 1x3
Dips 1x10
Depth push-ups 1x10

WW - beginner

[rbrown]

Sun 09/12/04

Bullwhip (15# Clubbell) - Step 4

L 13x8 in 13m, RT=9, RPE=7
R 13x8 in 13m, RT=9, RPE=6 - felt good!

Almost ready for Step 5 (it's about time!)

wide pullups 1x3
pullups 1x4
chinups 1x4
dips 1x11
depth pushups 1x12

WW - beginner

Even though I had some cocktails last night and was up until 5 am :!: (then up by noon today), I have felt quite energetic and in high spirits. I did try to stay hydrated last night and drank a big glass of H2O this morning. Had some coffee also later in the day.

[rbrown]

Tue 09/14/04

Bullwhip (15# Clubbell) - Step 4

L 13x8 in 13m, RT=9, RPE=7
R 13x8 in 13m, RT=9, RPE=7



wide pullups 1x3
pullups 1x3
chinups 1x3
dips 1x10
hanging leg raises 1x10
depth pushups 1x15

Warrior Wellness - beginner

[rbrown]

Wed 09/15/04

Pseudo interval training

About 30 minutes alternating between such things as:

10 burpees
10 hanging leg raises
shadow boxing
various kicks
dips
Hindu Squats

WW - beginner

[rbrown]

Thu 09/16/04

Bullwhip (15# Clubbell) - Step 4

L 13x8 in 13m, RT=9, RPE=7
R 13x8 in 13m, RT=9, RPE=7


wide pullups 1x3
pullups 1x3
chinups 1x3
dips 1x10
depth pushups 1x15

fist pushups 1x20

A little sore from yesterday's workout; legs mostly. Hopefully won't be too sore tomorrow.

Warrior Wellness - beginner

[rbrown]

Fri 09/17/04

Solid 2 hours of Tai Chi Push Hands and Slide Sparring.

WW - beginner

[rbrown]

Sat 09/18/04

L Bullwhips 8,8,8,20 - 15 - 10 - 10,10,10,10 (RT=8, RPE=10)
R Bullwhips 8,8,8,20 - 15 - 10 - 10,10,10,10 (RT=8, RPE=10)

Decided to push it a bit since I have tomorrow and Monday off the Bullwhips. I was going for a pseudo-intuitive-phi type of thing. The "-" represents a longer rest, encompassing a minute plus the remainder from the set before. So, the work for eaach arm was spread over the 13 minutes (as in Step 4 of this Density Cycle), but I only worked for 10 sets. Weird, I know. I would like to continue this sort of workout for a while, on Saturdays (the day before the 2 days off), as an experiment. We'll see how I feel. The cramping in the thumb/palm muscle was rather excruciating on the last few reps of the last 4 or 5 sets.

WW - beginner

[rbrown]

Sun 09/19/04

A.M.
WW - beginner

P.M.
Brisk walk on inclined treadmill for about a half an hour.

WW - beginner

Feel pretty good after yesterday's exertions.

[rbrown]

Mon 09/20/04

Pseudo interval training

About 30 minutes alternating between such things as:

10 burpees
10 hanging leg raises
shadow boxing
various kicks
Hindu Squats

Warrior Wellness - beginner

[rbrown]

Tue 09/21/04

Bullwhip (15# Clubbell) - Step 4

L 13x8 in 13m, RT=9, RPE=7
R 13x8 in 13m, RT=9, RPE=7


wide pullups 1x4
pullups 1x4
chinups 1x4
dips 1x10
depth pushups 1x15

WW - beginner

[rbrown]

Wed 09/22/04

seudo interval training

About 30 minutes alternating between such things as:

20 Hindu Squats
Shadow Boxing
30 Hindu Squats
Pull-ups
40 Hindu Squats
Various kicks


Warrior Wellness™ - beginner

[rbrown]

Thu 09/23/04

Bullwhip (15# Clubbell) - Step 4

L 13x8 in 13m, RT=9, RPE=7
R 13x8 in 13m, RT=9, RPE=7

WW - beginner

[rbrown]

Mon 09/27/04

About 30 minutes alternating between such things as:

Hindu Squats
Shadow Boxing
Various kicks
Hanging Leg Raises

Warrior Wellness - beginner

[rbrown]

Tue 09/28/04

Bullwhip (15# Clubbell) - Step 4

L 13x8 in 13m, RT=9, RPE=7
R 13x8 in 13m, RT=9, RPE=7

Warrior Wellness - beginner

[rbrown]

Wed 09/29/04

About 30 minutes alternating between such things as:

Hindu Squats
Shadow Boxing
Various kicks
Hanging Leg Raises
Burpees
Push-ups

Warrior Wellness - beginner

[rbrown]

Thu 09/30/04

Bullwhip (15# Clubbell) - Step 4

L 13x8 in 13m, RT=9, RPE=7
R 13x8 in 13m, RT=9, RPE=7

Warrior Wellness - beginner

[rbrown]

Mon 10/04/04

About 30 minutes alternating between such things as:

Hindu Squats
Shadow Boxing
Various kicks
Hanging Leg Raises
Burpees
Push-ups

Warrior Wellness - beginner

[rbrown]

Tue 10/05/04

Bullwhip (15# Clubbell) - Step 4

L 13x8 in 13m, RT=9, RPE=7
R 13x8 in 13m, RT=9, RPE=7

Clubbell felt almost light. Almost a RPE of 6.

Later in the evening:

Clean to Order 2x10, each side. RT=8, RPE=5

Just to practice/experience the stabilization needed in Order.


Warrior Wellness - beginner

[rbrown]

Wed 10/06/04

About 30 minutes alternating between such things as:

Hindu Squats
Shadow Boxing
Various kicks
Hanging Leg Raises
Burpees
Push-ups
Plank
Side Plank
Crunches

Warrior Wellness - beginner

[rbrown]

Thu 10/7/04

Played around with the exercises from Catch-22 and 2HCT. Great stuff! Even with only a 15# CB, the 2-handed stuff is taxing. As far as Catch goes, I just did the basic safety exercises like blob catching and such. I need to find a place to actually attempt the tossing about.

---------------------------------------------------------------
Mon 10/11/04

About 30 minutes alternating between such things as:

Hindu Squats
Shadow Boxing
Various kicks
Hanging Leg Raises
Burpees
Push-ups
Plank
Side Plank
Crunches

Warrior Wellness - beginner

----------------------------------------------------------------
Tue 10/12/04

Bullwhip (15# Clubbell) - Step 4

L 13x8 in 13m, RT=9, RPE=7
R 13x8 in 13m, RT=9, RPE=6

WW - beginner

[rbrown]

Deleted duplicate post - see next below

[rbrown]

Wed 10/13/04

About 30 minutes alternating between such things as:

Hindu Squats
Shadow Boxing
Various kicks
Hanging Leg Raises
Burpees
Push-ups
Plank
Side Plank
Crunches

Warrior Wellness - beginner

-------------------------------------------------
Thu 10/14/04

Played around with some exercises from Catch and 2HCT, mostly Blob Catching and Bow Ties. About 20 min.

-------------------------------------------------

Mon 10/18/04

About 30 minutes alternating between such things as:

Hindu Squats
Shadow Boxing
Various kicks
Hanging Leg Raises
Burpees
Push-ups
Plank
Side Plank
Crunches

Warrior Wellness - beginner

------------------------------------------------------
Tue 10/19/04

Bullwhip (15# Clubbell) - Step 5 (it's about time!)

L 12x9 in 12m, RT=9, RPE=9
R 12x9 in 12m, RT=9, RPE=9

Who'd a thunk adding just 1 rep to each set (for 1 less set) could hurt so much? Actually, it wasn't too bad. RPE was low 9, maybe not quite an 8.

Bow Ties (from 2HCT) w/15# Clubbell

15 left grip
15 right grip

Warrior Wellness - beginner

[rbrown]

Wed 10/20/04

About 30 minutes alternating between such things as:

Hindu Squats
Shadow Boxing
Various kicks
Hanging Leg Raises
Burpees
Push-ups
Crunches
Pull-ups
Chin-ups
Squat Creep

Warrior Wellness - beginner

These sessions were started because a friend of mine wanted me to help him get some exercise (mainly to lose weight and build his wind) since runnng too often was hard on his knees. Then my wife and her sister joined the fun. Then his wife wanted in. So, these sessions are somewhat "dumbed down" for them, since they really only want to burn calories. I am slowly insinuating Coach Sonnon's message (breathing, flow, sophistication...), if not much of the actual exercises yet. If nothing else, I am motivated to at least "get some exercise" on these Monday/Wednesday workouts.

I also wanted to note that they always want to rush through/cut short the WW we do at the end. I tell them this is the most important part, the part that will keep them young. Of course, it doesn't make them huff and puff, so they don't realize its value. I did get them to do Squat Creeps today, however!

[Dan Chomycia]

Great work Robert!

[rbrown]

Thu 10/21/04

Bullwhip (15# Clubbell) - Step 5

L 12x9 in 12m, RT=9, RPE=8
R 12x9 in 12m, RT=9, RPE=8

ww - beginner
-------------------------------------------------
Sat 10/23/04

Bullwhip (15# Clubbell) - Step 5

L 12x9 in 12m, RT=9, RPE=8
R 12x9 in 12m, RT=9, RPE=8

ww - beginner

Bow Ties from 2HCT w/15# Clubbell
15 each grip for 30 total, RT=7, RPE=7.

Spinal Rock 2x10, RT=7
Haven't done these in awhile. Still have the problem with being unable to keep my throat open at the most compressed point. Still not getting my feet to touch the floor in Plough position. Had a bit of neck cracking. Not "bad" cracking. No discomfort at all. Felt like something of a release.

[rbrown]

Mon 10/25/04

Jogged to friend's house and back, maybe 3 1/2 or 4 miles, maybe 35 minutes. I'm not a runner and when I do run, I run heavy. Lots of pounding. I'll do extra WW to, hopefully, lessen the toll this'll take on me.

About 30 minutes alternating between such things as:

Hindu Squats
Shadow Boxing
Various kicks
Hanging Leg Raises
Push-ups
Crunches
Squat Creep

Spinal Rock 2x10, RT=7

Warrior Wellness - beginner

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Tue 10/26/04

Bullwhip (15# Clubbell) - Step 5

L 12x9 in 12m, RT=9, RPE=8
R 12x9 in 12m, RT=9, RPE=8

Spinal Rock 2x10, RT=7

Warrior Wellness - beginner


--------------------------------------------
Wed 10/27/04

Spinal Rock 2x10, RT=7

Still have the same old problem of throat closing and pressure building in head and thorax when I'm folded to where my feet are beyond my head. Still can't touch feet to floor in Plough. Not sure if the pressure is due to unconscious tensing to prevent myself from breaking my own neck (i.e. fear reactivity) or if my throat closing is just physically unavoidable at this point. I'll keep working on it with my focus being to relax and keep my throat open.

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Thu 10/28/04

Bullwhip (15# Clubbell) - Step 5

L 12x9 in 12m, RT=9, RPE=8
R 12x9 in 12m, RT=9, RPE=8

Clubbells felt good. Almost gave myself a RPE of 7. Want to get as much as I can out of this before going to NYC next week.

Jogged, 3 1/2 to 4 miles (guesstimate) in right about 30 minutes. After Monday's run, my legs were wobbly for a couple of days and when I first started the run this evening, I felt like I had shin splints but they went away. I will do extra WW.

Spinal Rock 2x10, RT=7

Warrior Wellness - beginner

[rbrown]

Tue 11/2/04
Bullwhip (15# Clubbell) - Step 5

L 12x9 in 12m, RT=9, RPE=8
R 12x9 in 12m, RT=9, RPE=8

Hindu Squats 2x15
1-arm DB C&P (38#) 2x6
1-arm DB Snatch (38#) 1x6
Crunches 2x20
Hanging Leg Raises 1x15
Push-ups 2x20
Supermans 3x10sec
Spinal Rock 1x10
Squat Creep 1x10
Punch/Kick Combinations 2x40

Bow Ties from 2HCT w/15# Clubbell
15 each grip for 30 total, RT=7, RPE=7

WW - beginner

[rbrown]

Sat 11/13/04

Bullwhip (15# Clubbell) - Step 5

L 12x9 in 12m, RT=9, RPE=9
R 12x9 in 12m, RT=9, RPE=9

That hurt. Having not exercised a whit (other than LOTS of walking in NYC) for 11 days (plus poor sleep and eating habits while in NYC) really made the Bullwhips a pain in the hand. Didn't really hit until the last few sets of each hand, but...owie.

WW - beginner

[rbrown]

Sat 11/13/04

Bullwhip (15# Clubbell) - Step 5

L 12x9 in 12m, RT=9, RPE=9
R 12x9 in 12m, RT=9, RPE=9

That hurt. Having not exercised a whit (other than LOTS of walking in NYC) for 11 days (plus poor sleep and eating habits while in NYC) really made the Bullwhips a pain in the hand. Didn't really hit until the last few sets of each hand, but...owie.

WW - beginner

[rbrown]

Mon 11/15/04

WW - Intermediate

First time doing Intermediate and had to move quick to follow the vid due to the learning curve. Liked 'em though. Also, realized some of these movements have already sneaked into my WW (beginner?) from watching PYBE (I think).

BME: Spinal Rock 2x10, RT=7

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Tue 11/16/04

Bullwhip (15# Clubbell) - Step 5

L 12x9 in 12m, RT=9, RPE=9
R 12x9 in 12m, RT=9, RPE=8

A little better than Saturday.

Wide pullups - 1x3
Pullups - 1x3
Chinups - 1x3
Dips - 1x7
Depth pushups - 1x10

WW - Intermediate

[rbrown]

Wed 11/17/04

Brief WW (beginner) for warmup, then...

About 20 minutes alternating between such things as:

Hindu Squats 4x20
Shadow Boxing 4x20
Various kicks 2x20
Hanging Leg Raises 1x10
Push-ups 1x20
Crunches 1x20
Squat Creep 1x10

Warrior Wellness (beginner)

Spinal Rock 2x10, RT=7

Warrior Wellness (Intermediate)

[rbrown]

Thu 11/18/04

Bullwhip (15# Clubbell) - Step 5

L 12x9 in 12m, RT=9, RPE=8
R 12x9 in 12m, RT=9, RPE=8

Interesting Observation: Though it should have been obvious, I just noticed that the Bullwhip is nearly identical to a movement pattern in Fisticuffs where Coach Sonnon is striking the target pads...though the Bullwhip isn't quite as figure-eighty. What's also interesting is that I haven't viewed the Fisticuffs tapes in months, maybe a year, way before I even started with the Bullwhips, but the idea just spontaneously popped into my head while I was doing the Bullwhips today. I'll have to check out that Fisticuffs tape again just to make sure I'm actually picturing it correctly in my head.

Something else I had noticed before, but was just now reminded of is that the Bullwhips also do a good job of training some movements from Wing Chun, namely the bong sau and the straight punch and, to some extent, the tan sau.

WW (intermediate)

[rbrown]

Sat 11/20/04

WW - Intermediate

BME's:
Spinal Rock
Squat Creep

------------------------------
Sun 11/21/04

Played around with 2 CB swinging
Swipes
Iron Cross

BME's:
Spinal Rock
Squat Creep
Shin Twist
Knee Switch
Shin Roll Descending

WW - Intermediate

---------------------------------
Mon 11/22/04

30 minute jog

Hindu Squats 4x20
Crunches 1x20
Hanging Leg Raises 1x10
Push-ups 2x20
Dips 1/10
Punch/Kick Combinations 2x40
Straight Blast Punches 2x80

WW - Intermediate

[rbrown]

Tue 11/23/04

Decided to replace my current Bullwhips (Step 5) with 2 CB Swipes today. Just to feel the difference.

Swipes (2 15# CB's):
12x9 in 12m, RT=7, RPE=10

What a difference. Feared my grip would fail toward the end, but didn't. The velocity of the CB is much greater during Swipes than Bullwhips, plus moving 30#'s with 2 arms is more cardio work than moving 15#'s with 1 arm. More leg and core work as well. Really got to practice the hip-snap and forward-snap (or whatever it's called) with the Swipes. Wonder how I'll feel tomorrow. Thinking about alternating between these and the Bullwhips for a while. Plus, I can hardly wait to get into Catch.

WW - Intermediate

[rbrown]

Fri 11/26/04

Swipes (2 15# Clubbell's):
12x9 in 12m, RT=7, RPE=10

Even yesterday, I was still feeling the effects of my Tuesday Swipes. These still felt like a RPE of 10 by the end, but I think they would have gone a little better if not for yesterday's Thanksgiving overindulgences. Sure feels like you accomplished something when you're done though...and it takes half the time of single-Clubbell work.

WW - Intermediate

[rbrown]

Sat 11/27/04

WW - Intermediate

--------------------------
Sun 11/28/04

Swipes (2 15# Clubbell®'s):
12x9 in 12m, RT=7, RPE=10

Still a RPE of 10 by the end, but, hey, I get my workout done in 1/2 the time.

WW - Intermediate

[rbrown]

Mon 11/29/04

30 minute jog

Hindu Squats 3x20
Crunches 1x20
Hanging Leg Raises 1x10
Push-ups 2x20
Dips 1/10
Punch/Kick Combinations 2x40
Straight Blast Punches 1x100

Warrior Wellness - Intermediate

-------------------------------------
Tue 11/30/04

Swipes (2 15# Clubbell's):
12x9 in 12m, RT=7, RPE=9

Slightly less ouchie. Started off feeling quite strong and wasn't until the last sets that the hand pain was very bad. All in all, I quite like the double Swipes.


WW - Intermediate

[rbrown]

Mon 12/06/04

30 min jog

20 non-stop minutes of cycling through the following(not necessarily in that order):

Punches
Punches & kicks
Hindu Squats
Push-ups
Crunches
Lying Leg Raises
Chair Triceps Dips
Jumping Jacks
Supermans
Bear Crawls

[rbrown]

Tue 12/7/04

Swipes (2 15# Clubbell's):
12x9 in 12m, RT=7, RPE=10

Rather vigorous with the Swipes, but bumped the RPE up a bit.

WW - intermediate

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Wed 12/8/04

30 min jog

20 non-stop minutes of cycling through the following(not necessarily in that order):

Punches
Punches & kicks
Hindu Squats
Push-ups
Crunches
Lying Leg Raises
Chair Triceps Dips
Jumping Jacks
Supermans
Bear Crawls

WW - intermediate

---------------------------------------------------------------
Sat 12/11/04

Swipes (2 15# Clubbell's):
12x9 in 12m, RT=7, RPE=10

Staying up until 3am this morning, yet sleeping till noon...as well as waiting till almost 11pm to do these didn't help my RPE any.

WW - intermediate

[rbrown]

Sun 12/12/04

BME's:

Spinal Rock
Squat Creep
Knee Switch
Shin Twist
Shin Roll Descending
Long Leg Creep

Played around with these for about 20 minutes. Really wish I had a larger area for BodyFlow.

WW - Intermediate

[rbrown]

Mon 12/13/04

20 non-stop minutes of cycling through the following(not necessarily in that order):

Punches
Punches & kicks
Hindu Squats
Push-ups
Crunches
Lying Leg Raises
Chair Triceps Dips
Jumping Jacks
Supermans

Bear Crawls

Warrior Wellness - intermediate


-----------------------------------------------------
Tue 12/14/04

Swipes (2 15# Clubbell's):
12x9 in 12m, RT=7, RPE=10

WW - intermediate

[rbrown]

Mon 12/13/04

20 non-stop minutes of cycling through the following(not necessarily in that order):

Punches
Punches & kicks
Hindu Squats
Push-ups
Crunches
Lying Leg Raises
Chair Triceps Dips
Jumping Jacks
Supermans

Bear Crawls

Warrior Wellness - intermediate


-----------------------------------------------------
Tue 12/14/04

Swipes (2 15# Clubbell's):
12x9 in 12m, RT=7, RPE=10

WW - intermediate

[rbrown]

Wed 12/15/04

BME's:

Spinal Rock
Squat Creep
Knee Switch
Shin Twist
Shin Roll Descending
Long Leg Creep

WW - intermediate

---------------------------------
Fri 12/17/04

Spinal Rock
Squat Creep
Knee Switch
Shin Twist
Shin Roll Descending
Long Leg Creep

WW - intermediate

------------------------------------
Wed 12/22/04

Swipes (2 15# Clubbell's):
12x9 in 12m, RT=7, RPE=9

Warrior Wellness - intermediate


-------------------------------------
Thu 12/23/04

Wing Chun drills - 2 hours

[rbrown]

Mon 12/27/04

Back to it after Holiday slacking and binging... (got a lot of walking in during all that shopping, though)

30 min jog

20 non-stop minutes of cycling through the following(not necessarily in that order):

Punche combos
Punch & kick combos
Hindu Squats
Push-ups
Crunches
Lying Leg Raises
Chair Triceps Dips
Jumping Jacks
Supermans

WW - intermediate

[rbrown]

Haven't posted my log in awhile. Been rather lax in all things of late.


Mon 1/10/05

Swipes (2 15# Clubbell's):
12x9 in 12m, RT=8, RPE=10

Whew, wasn’t sure I was going to make it. The inner pansy started in right from the beginning. Feel so much better now that I did it. Whether because the exercise invigorated my body (endorphins and all), or because knowing I conquered the inner pansy made me feel good, I do not know.

WW - Intermediate

-----------------------------------

Tue 1/11/05

20 non-stop minutes of cycling through the following(not necessarily in that order):

Punch combos
Punch & kick combos
Hindu Squats
Push-ups
Crunches
Lying Leg Raises
Chair Triceps Dips
Jumping Jacks
Supermans

Warrior Wellness - intermediate

-------------------------------------------

Did WW - Intermediate most, if not all, days betwixt that above and this below.

-------------------------------------------
Tue 1/18/05

20 non-stop minutes of cycling through the following(not necessarily in that order):

Punche combos
Punch & kick combos
Hindu Squats
Push-ups
Crunches
Lying Leg Raises
Chair Triceps Dips
Jumping Jacks
Supermans

DB Wrist Curls 2x3, 52#, needed to assist a tiny bit with the other hand.

Warrior Wellness - intermediate

-------------------------------------
Wed 1/19/05

WW - Intermediate

Various BME's

--------------------------------------

Thu 1/20/05

DB Wrist Curls 1x5 & 1x3, 52#, needed a bit of assist.

WW - Intermediate

------------------------------------

Sat 1/22/05

DB Wrist Curls 2x5, 52#

WW - Intermediate

---------------------------------------

Sun 1/23/05

DB Wrist Curls 2x5, 52#

WW - Intermediate

---------------------------------------

Mon 1/24/05

DB Wrist Curls 2x5, 52#

About 20 min later:

Swipes (2 15# Clubbell's):
12x9 in 12m, RT=8, RPE=9

Haven’t touched the CB’s in 15 days. Wasn’t sure how I’d do, but it was about the same as before. Actually, a little better.

WW - Intermediate

[rbrown]

Tue 1/25/05

20 non-stop minutes of cycling through the following(not necessarily in that order):

Punch combos
Punch & kick combos
Hindu Squats
Push-ups
Crunches
Lying Leg Raises
Chair Triceps Dips
Jumping Jacks
Supermans

WW - intermediate