Take Rt. 300 to Mt. Olympus - Coach Sonnon's Experiment

[Scott Sonnon]

May 10, 2004:

Morning Session:

Warrior Wellness
Prime Your Bioenergy

OCS Mills: 17 sets of 10/10 in 17 minutes with 25lbs Clubbell

It's time for me to start building the foundation for my OCS numbers to 300 rep points. That will compose 150/150 Mills and 150 Swipes.

Since the organizing committee has 'asked' me not to compete at the Mr. Olympia due to a 'conflict of interest', I have chosen to raise the bar as high as possible to give all of the competitors an aspiring target.

Adding 10% to my target volume (to Murphy proof my performance), I'll be targetting a training volume of 165/165 rep Mills and 165 rep Swipes.

At this stage, I'll be training 6x/week alternating Mill and Swipe performance in Density style format until I hit one set of 165 each.

I view this as exploratory only, and expect and hope for unexpected surprises.

[Scott Sonnon]

I've decided to go Double Density on this program and do AM Mills and PM Swipes 3X/week. On alternating days, I'll be practicing assists: the Reverse Mill and the Moulinet.

[Scott Sonnon]

May 10, 2004:

Evening Session:

OCS Swipes: 6 sets of 10 in 6 minutes with two 25lbs Clubbell

It seems I need to walk a bit more slowly into OCS. I didn't consider that my meet performance numbers of 243 wouldn't be accessible to me on my first day of return to OCS. :oops: Granted today's total volume only equalled 225, I still need to ramp up a bit more incrementally.

My elbows started to give me early warning signs, so I backed off at set 6 instead of pushing through the intended 17 sets. Did some Warrior Wellness to offset the residual tension.

I feel certain that a CNS jump will give me a few more sets on Wednesday... and I'll continue pumping up this AM/PM split until 17 sets of each in 17 minutes. Only then, will I continue onward to compress the rest periods by increasing the volume to lower the set number.

I should feel pleased that my baseline performance is only 20 points lower than the meet's winning volume (sans recreating actual event params.) but I must admit I expected more.

[Scott Sonnon]

May 11, 2004:

Morning Session:
Warrior Wellness
Prime Your Bioenergy
Mobilized Strength

Working out those DOMS with Dan's Mobilized Strength truly helps!

[Scott Sonnon]

May 12, 2004:

Morning Session:

Warrior Wellness
Prime Your Bioenergy

OCS Mills: 1 set of 400 (200R/200L) in 16 minutes 20 seconds with 25lbs Clubbell
PR! :twisted:

I felt very froggy today, and wanted to push the lactate threshold a bit. I could have gone perhaps another 30/30 but my hands are a bit too sally-girl from taking a month off of Clubbell training for my Bridge/Spinal Rock active recovery cycle.

I crested 120/125 at the 10 minute mark, so I need to compress this volume. This will be difficult since swinging faster increases the torque which requires exponentially more force.

I think instead of more volume, such as today (though that was some evil fun), I need to instead by RPM specific. I'm currently at just over 24RPM, when I need to be at just under 33RPM to nail the 165/165 rep goal. I need to rain the muscles to fire at that RPM, rather than greater volume. I suspect that more volume will not transfer over into OCS improvement, since Clubbell swinging is velocity specific (due to the unique challenge of Clubbells: torque, leverage and grip distraction).

So, I'm going to think about this for awhile, and focus on first nailing the target RPM, and then increasing the total volume.

I feel a 1,000 rep Mill challenge coming after this cycle, though. :wink:

[Jay76]

Coach

Mobilized Strength

????????????????

[Scott Sonnon]

www.circularstrengthtraining.com/mobilized.html

[Scott Sonnon]

May 13, 2004:

Afternoon Session:

Warrior Wellness
Prime Your Bioenergy

Felt some DOMS today from yesterdays swing fest. I chose to go long and thorough on my DROM. Tomorrow, back at it with my new experiment.

[Scott Sonnon]

May 14, 2004:

Morning Session:

Warrior Wellness
Prime Your Bioenergy

Afternoon Session:

Personal Record: 1 set of 500 reps Mills with a 25lbs. Clubbell in 18 minutes 34 seconds.

For those of you following the Experiment (http://www.circularstrengthmag.com/forum/viewtopic.php?t=2247), I'm evaluating the impact of time-nonspecific, increased volume upon time-specific OCS performance. We'll be comparing the results of this approach (LSD - Long Slow Distance) against two other approaches (HIIT - High Intensity Interval Training - and HIT - High Intensity Training).

This experiment began as a result of considering: Velocity Specific Clubbell Training (http://www.circularstrengthmag.com/forum/viewtopic.php?t=2236).

Today's results show promise:
1 set of 500 (250R/250L) nonstop in 18 minutes and 34 seconds.
This translates to approx. 27RPM.
At 10 minutes, I was at 140R/130L.

Not only was this a PR (and I don't think anyone has done this volume yet), but it demonstrated significant increases over last work session. This cannot be "merely" skill development for me, since I have well-grooved the skill already, firstly; and secondly because my winning competition tempo was 24RPM.

The previous work session produced:
1 set of 400 (200R/200L) nonstop in 16 minutes 20 seconds.
That translated to roughly 24RPM.
And at 10min, I was at 125R/120L.

So over the last work session, I gained an:
1. increase of 100 reps
2. increase of 2 minutes 14 seconds longer activity
3. increase of 3RPM over 18min
4. increase of 15 reps right arm and 10 reps left arm in 10 min, for a total...
5. increase of 10 points in my OCS numbers. This is still an uncontrolled, pseudo-scientific experiment. However, I'm still pleased with the significant gains!

[Connie Brown]

You can't see my jaw drop but it is back now.

Question: where is the RT and RPE?

and when you are going all-out like this, how close to failure do you get?

just curious. I don't have experience with this level of hard work with CBs.

[Scott Sonnon]

Connie,

I'd say my RPE was 7 until 430reps then it went up to 9. It was 10RPE for the last 10reps for sure. My RT was a smooth 10 until about the last 25 reps, when it dropped suddenly to about an 8, maybe 7.

No, I'm not close to failure, yet. I know that after a few days of rest, there will be another neurological leap (as well as an increase in lactate threshold). So, I don't really know where failure will be at that time. Today? I'd say another 30-40 reps maybe. I don't like going anywhere close to failure. It messes with my digital dexterity for the rest of the day if I go to failure... and failure comes FAST, so I give it a sizable buffer.

[Connie Brown]

vewwy intewesting. thank you.

[Scott Sonnon]

May 15, 2004:

Afternoon Session:

Warrior Wellness double session
Prime Your Bioenergy double session

20 minutes of non-stop CATCH - basic to intermediate levels - with 15lbs Clubbell

Great active recovery day!!! No DOMS after yesterdays 500 rep RP!

[Scott Sonnon]

May 16, 2004:
Full Day of Rest

May 17, 2004:

Morning Session:

Warrior Wellness
Prime Your Bioenergy

Afternoon Session:

Personal Record: 1 set of 610 reps Mills with a 25lbs. Clubbell in 25 minutes 9 seconds.

Read the Experiment (http://www.circularstrengthmag.com/forum/viewtopic.php?t=2247) for more info on my current cycle.

Today's results came close to failure, on the "nerve" as it were, but didn't fail:
1 set of 610 (305R/305L) nonstop in 25 minutes and 9 seconds.
This translates to approx. 24RPM.
At 10 minutes, I was at 138R/130L.

Although this was a pretty burly PR, there was a decrease in speed today. Since the goal is OCS performance, I'm taking the week off (conveniently I'll be in Alburquerque to conduct a CST workshop) and re-evaluate my performance upon my return. This week will be extensive Mobilized Strength training, Warrior Wellness, Prime Your Bioenergy, and Be Breathed (to defray all the traveling/sitting lower back strain.)

The previous work session produced:
1 set of 500 (250R/250L) nonstop in 18 minutes 34 seconds.
That translated to roughly 27RPM.
And at 10min, I was at 140R/130L.

The session prior to that produced:
1 set of 400 (200R/200L) nonstop in 16 minutes 20 seconds.
That translated to roughly 24RPM.
And at 10min, I was at 125R/120L.

So over the last work session, I gained an:
1. increase of 110 reps
2. increase of 8 minutes 47 seconds longer activity
3. decrease of 3RPM
4. decrease of 2 reps right arm in 10 min, for a total...
5. decrease of 2 points in my OCS numbers. As I've said before, this is an uncontrolled, pseudo-scientific experiment. I don't trust these results yet, and need to wait a week to retest and see what progress resulted from the rest/work period.

As an aside, since I've tapped into lactate threshold training and have definitely been pushin OBLA (onset of blood lactate accumulation), there's an obvious increase in growth, about 2lbs in 2 weeks, due to the resulting release of growth hormone.

[Scott Sonnon]

I did want to add a commentary here...

I moved honestly from an RPE of 5 to an RPE of 7 at 320 reps. At that point I went from switching arms every 10 reps to every 5 reps. At 440-450 reps, I definitely thought that I wouldn't be able to finish even my prior volume of 500... and the RPE went to 8-9 and the RT from a 10 down to an 8. Strangely though, as soon as I passed 500 my RT jumped back to 10, though the RPE also increased to a 10. I was shooting for 600, and with the '3rd Wind' I thought I had another 20/20 in me. However, my RT dropped suddenly to a 5-6 and I decided to not creep any closer to an already exposed 'nerve' of failure. I would have laughed at you if two years ago, you told me I would be doing 1 set of 610 reps with a 25lbs Clubbell.

[Scott Sonnon]

Well, I'm back online. During my incredible experience at the Radiant Recovery Ranch, I spent my daily personal practice offsetting the travel duress by my dose of Warrior Wellness and Prime Your Bioenergy.

Today, I went deeply into WW and PYB to defray yesterday's intense day of flying and driving.

Tomorrow, I'll wrap my hands around the Clubbells again. :twisted:

[Scott Sonnon]

Decided to take an extra day off of weight and go a bit more deeply.

5/25/04:

Warrior Wellness elite
During 4CBD in the front position, I was able to lift my thigh to my chest and place my head to my shin. During the Crossed Leg position, I'm within an inch of my leg slipping behind my head. I account for this developed flexibility from the Shin Bridge which has given me incredible releases in my hip flexor. Due to disinhibiting the tension in my hip flexors through the Shin Bridge, I've released great range of motion in my hamstrings. Rather amazing, honestly.
Prime Your Bioenergy

[Coach Wilson]

Coach-
Sounds like awesome developement. Pics would be AWESOME! How long are you holding your shin to head position?! C-ya Soon.

Always,

Joseph

[Scott Sonnon]

Joseph,

I'll have pix in an upcoming article in this regards. It's a unique mechanism related to the same (but reverse usage) mechanism elicited in the Janda sit-up; that being if you inhibit the hip flexors through contraction of the hams, you concentrate the work of the sit-up in the abdominals. The reverse is true, if you release the hip-flexors, then hamstring length releases immediately.

[Scott Sonnon]

Hard to type, but too excited to wait until blood pump disperses. So grateful Doug was here to witness because I can hardly believe it myself.

1,002 Mill reps in 40 minutes and 12 seconds with 25lbs. Clubbell

May 26, 2004:

Morning Session:

Warrior Wellness (shot some photos for new article, Joseph, see below)
Prime Your Bioenergy

Afternoon Session:

Personal Record: 1,002 Mill reps in 40 minutes and 12 seconds with 25lbs. Clubbell (501R/501L nonstop)

Today's results were without a doubt a result of three factors:
1. Long Rest Period since last work session (8 days)
2. Travel to a very powerful energy vortex for a high power nutrition seminar and CST Wellness workshop
3. The high adaptability nature of CST with the Clubbell

The works sessions in sequence produced:
May 12, 2004:
1 set of 400 (200R/200L) nonstop in 16 minutes 20 seconds.
That translated to roughly 24RPM.
And at 10min, I was at 125R/120L.

May 14, 2004:
1 set of 500 (250R/250L) nonstop in 18 minutes 34 seconds.
That translated to roughly 27RPM.
And at 10min, I was at 140R/130L.

May 17, 2004:
1 set of 610 (305R/305L) nonstop in 25 minutes and 9 seconds.
This translates to approx. 24RPM.
At 10 minutes, I was at 138R/130L.

May 25, 2004:
1 set of 1002 (501R/501L) nonstop in 40 minutes and 12 seconds.
This translates to approx. 25RPM.
At 10 minutes, I was at 140R/135L.
So over the previous work session, I gained an:
1. increase of 392 reps
2. increase of 15 minutes 3 seconds longer activity
3. increase of 1RPM (over 15 more minutes time)
4. increase of 2 reps right arm and increase of 5 reps left in 10 min, for a total...
5. increase of 2 points in my OCS numbers. Although, I'm calling this an uncontrolled, pseudo-scientific experiment. I DO trust these results because of their consistent increases and adaptations. I shall stop this phase of the Experiment now that I've crested the 1,000 rep marker, and move on to the next phase of the Experiment.

Oh Sweet Amma, what a wonderful rush! Thanks to all of you who sent me your support and wishes.

Here are some photos of the "blood on the bells."

[Scott Sonnon]

http://www.circularstrengthmag.com/images/hands.jpg
http://www.circularstrengthmag.com/images/thousandreps.jpg
To be honest, I'm using both hands because I can hardly keep holding the Clubbell after my 1G reps. :oops: :lol:

[sin_goodfellow]

Coach Sonnon,


That's quite the accomplishment, congratulations on swinging through what I imagine was some pretty intense pain. Looking at those hands..., I know what I went through in Crew to develop hands like that, so I can imagine what it was like to a degree.

I look forward to this article you mention.

Congratulations,

[Scott Sonnon]

Sorry forgot in my delirium to post those photos for you. Here you go, Joe:
http://www.circularstrengthmag.com/images/fcbdfrontlift.jpghttp://www.circularstrengthmag.com/images/fcbdtoplift.jpg

[Scott Sonnon]

5/27/04:

Warrior Wellness elite
Prime Your Bioenergy

Ground control to Major DOMS! Well, slightly sore everywhere... but most peculiar is the shortness of breath. It seems that the ultra-high volume of yesterday's Mill-athon caused some residual tension in the deep musculature surrounding the upper lungs. Rest. Movement heals.

I know that I'll only be performing the Mill-athon once per week maximum to allow adequate recovery and adaptation. This is the only way I'll be able to prepare for this world record performance at CST Epsilon.

[Scott Sonnon]

Hand damage today is at its worst in the healing process. Definitely will require a week to heal before any swinging can begin again. 10 blisters, some even underneath well-established calluses. Hand conditioning is key to ultra-high volume.
http://www.circularstrengthmag.com/images/handdamage.jpg
I didn't even realize this damage during the 1,002 rep record.

[Scott Sonnon]

1,000 Rep Blindness

Yesterday, I forgot to even include this in my CST Personal Training Log... ironically.

The day after my 1,002 rep Mill-athon, I awoke with shortness of breath which lasted throughout the day. The tightness in my upper chest, arms and neck surprised me, because it wasn't what one would associate with 'tight muscles.' It's not the 'soreness' of workout. It rather displayed all the symptoms of muscles still firing though no movement accompanied it.

I worked on diaphragmatic breathing to work around the tightness of my chest, and this allowed me to gain full breaths of air. However, that did not abate the source issue - the tension.

When I began my Warrior Wellness session, I remained quite confident that the issue would resolve rather easily. It always does with Warior Wellness - each time I've needed it to in 7 years of doing it daily.

However, after my session as I sat to write out my journal entry, I realized my chest remained tight, my shoulders remained stiff and compressed, as my elbows and wrists. Even my fingers remained tight.

Then it dawned on me. I had performed my entire Warrior Wellness and Prime Your Bioenergy practice session and not one time did any arm exercise.

Now, this may sound ludicrous to you. I mean, how could you go through the session and not do what you needed to do specifically to abate the day-after affects of an ultra-endurance event such as 1,000 repetitions of CST with a 25lbs. Clubbell? You cannot be as surprised as I was.

I returned to my practice area, and performed all of the exercises, beginning with the Arm Screw. POP, POP, POP! What profound releases I had immediately.

Here's a case study in tension blindness: the condition of residual muscular tension beginning the onset of sensory motor amnesia. The tension in me, as a result of the extreme event I had endured, blinded me from the very movement which would heal me.

It's a lesson that I continually offer to people just beginning in CST, since issues remain locked beneath a surface of tension. And yet, I am reminded again of the most rudimentary of lessons - we are always and forever beginners.

[Scott Sonnon]

5/28/04:

Warrior Wellness elite
Prime Your Bioenergy

Great releases today. Worked on the back-arch while pulsing upwards with the hip flexors and relaxing the neck. Significant release in midback.

[Scott Sonnon]

Oh, and I had about a 2 inch gain in ROM for the last position of the Four Corner Balance Drill. About an inch more and the heel should lock in position. Then it's time to extend the bottom leg. :twisted:
The first photo is from last Fall (featured in Issue 8 volume 1 of CST MAG. Second photo today:
http://www.circularstrengthmag.com/images/legoverheadold.gifhttp://www.circularstrengthmag.com/images/legoverhead.jpg

[Coach Wilson]

Coach-
You are a Yogi after my own heart! Keep up the good work and we will do the Cirque tryouts together... :D Seriously...great work...keep the pics coming.

Always,

joseph

[Scott Sonnon]

5/29/04:

Warrior Wellness elite
Prime Your Bioenergy
Shin Bridge (3 minute holds - 3 reps)

Joe, sounds like a plan, amigo.
Here are two photos, one April 04, one this month May 04, of the release I've already experienced in my thoracic area. You can see the dramatic progress in range of motion!
http://www.circularstrengthmag.com/images/backarchapril04.jpghttp://www.circularstrengthmag.com/images/backarchmay04.jpg
I'm continuing with this during the long rest periods between ultra-endurance Mill work. Will see where it takes me. For even now - it's exhilarating.

[Scott Sonnon]

I neglected to add a key issue here. Although it's only 3 1/2 days since my 1,002 rep ultra-endurance effort, I experienced a massive beta-endorphin crash today. Stacked in extra protein, including a special powder mix by Dr. DesMaisons. Feeling tremendous now, though mellow. I definitely see a 4 day cycle with me: 1 day of effort - 1 day of buzz - 1 day of normalcy - 1 day of crash. Strange how it also jives with the Fibonacci sequence. :wink:

[Scott Sonnon]

5/31/04:

Warrior Wellness elite
Prime Your Bioenergy
Shin Bridge (3 minute holds - 3 reps)
Shoulder Bridge (2 minute holds - 6 reps)
Forearm Bridge (2 reps - concentration effort)
Hand Bridge: Holds (5 reps), Walking (Race!) and Load Bearing (3 reps)

Okay, so today was supposed to be a light day of holiday fun... :lol:
When I had a huge release in my upper back and chest, something very heartful opened, something playful too: * I was finally able to grab my ankles full-on (over and under too!) in the shoulder bridge!
* I was able to fully lock my elbows with full pelvic extension in the hand bridge!!!
* I began to walk in the hand bridge. So, of course in typical Knuckledragger style, I challenged Doug and Dan to a running hand bridge race. :lol: It was only 10 yards, and if Doug could have kept a straight line, he could have beaten me. Dan probably would have come across the line at least 2nd, if Doug didn't broadside him once as well. :lol: Tons of fun, and a huge proprioceptive challenge!

Here's a pic from today of me toting 240lbs of Doug in the hand bridge.
Gotta love holiday energy bursts! I'm definitely a gas-conscious vehicle.
http://www.circularstrengthmag.com/images/loadedhandbridge.jpg

[Connie Brown]

:D :D

[Scott Sonnon]

6/1/04:

Warrior Wellness elite

Shin Bridge (3 minute holds - 3 reps)
Shoulder Bridge (2 minute holds - 6 reps)
Forearm Bridge (2 reps - concentration effort)
Downward Facing Dog (3 reps for 1 minute holds)

Needed to release some residual tension from yesterday's bridge race... Ah, that was fun that I intend to experience again... soon. My hands soon will heal, and I intend to jump up to 1,250 Mill reps before the calluses soften.

[Coach Wilson]

Scott-
Could we have a description or video of the elite version of WW? Always trying to challenge myself...Smile :D

Always,

Joe

[Scott Sonnon]

Warrior Wellness elite = DROM Cloverleaves

[Scott Sonnon]

6/2/04:

Warrior Wellness elite
Shin Bridge (3 minute holds - 3 reps)
Shoulder Bridge (3 minute holds - 5 reps)
Downward Facing Dog (3 reps for 1 minute holds)
Hand Bridge (6 reps going DEEPLY into overhead dorsal shoulder range of motion)
Prime Your Bioenergy

I had an incredible release today in the intersegmental muscles of my cervical vert. Wow. Things are letting go now... after many years. I remember during wrestling we worked on nose bridging. It causes nasty things to the neck, under the guise of "flexibility." Unfortunately, using the ground as leverage to force dorsiflexion on the neck is a recipe for disaster... as it was for many people. Fortunately, there are not only ways to heal the trauma, but there are ways to more effectively increase the range of motion... with gravity in the shin bridge.

Tremendous, tremendous.

[Scott Sonnon]

6/4/04:
Warrior Wellness elite
Downward Facing Dog (3 reps for 3 minute holds)
Shin Bridge (3 minute holds - 3 reps)
Shoulder Bridge (3 minute holds - 3 reps)
Hand Bridge (3 reps - 1 minute holds)
Forearm Bridge (3 reps - 1 minute holds)
Forearm Stands (3 reps - working technique)

My back arch strength, flexibility and mobility have both increased to the point where I chose to adjust my feet from spread to touching and really deepen the length of the bend by raising both arms over head and to the rear. I stumbled and then recovered, and then realized I had just walked forward in a back arch looking backwards... walking backwards.

Well, it just degenerated into some uber-challenging Cirque fun from there. Today became a day of fun in the sun as Dan, Doug and I began to learn the art of sprinting in backarches (well, I wouldn't call it 'sprinting' yet :lol: ) 2 potential car accidents and a small group of onlookers later, we took a breather. Hours pass by fast these days. Loving life.

My wounds on my hands have almost healed. Monday looks promising to go for 1,250 Mills.

[Jay76]

as one old schooler of hard knocks once told me

"Train to your hands bleed"

Sonnon trains for the blisters :D :evil:

[Scott Sonnon]

6/5/04:
Warrior Wellness elite
Downward Facing Dog (3 reps for 3 minute holds)
Shin Bridge (3 minute holds - 3 reps)
Shoulder Bridge (3 minute holds - 3 reps)
Prime Your Bioenergy

Ramping up for Monday's new Mill record attempt... Tomorrow will be a day of total rest in anticipation of the record attempt.

Today was smooth as silk, sans the slight tension in my lower back from "backarch races."

[Scott Sonnon]

6/6/04:
Warrior Wellness elite
Multi-Planar Back Arches with arms extended and elbows locked for additional resistance.
Downward Facing Dog (3 reps for 3 minute holds)
Shin Bridge (3 minute holds - 3 reps)
Prime Your Bioenergy

Smooth and slow today... tomorrow 1,250. :twisted:

[Jay76]

Coach

Great work. I hope you hit the 1250 mark on the mills, but some how I think you might even do more reps :D :shock: :evil:

[Jay76]

Coach

Anyway you could video yourself doing those ultra hi reps?? Meaning it will serve as a motivational tool to see the pain and intensity to perform such a set :D :shock: only a suggestion :D

[Scott Sonnon]

Jason,

It's going to take close to an hour. I don't think that's feasible for the internet.

When I go the Guiness World Record attempt later this Summer, it will be recorded, but I doubt they'll make it available on the internet either.

[Scott Sonnon]

Well, my friends, that was probably one of the most dreadful stunts I've ever performed.

:arrow: NOTICE: I highly discourage ANYONE from attempting this since even with significant preparation and incremental progression, it's painful and hazardous:!: This performance wrecked my hands (worse than when I broke the 1,000 barrier, required every ounce of my focus to keep form above an RT6 (after only 320 reps!), and brought me to tears during the last 50 reps (and not only because the sweat in my eyes. :oops:)

Although Guiness Book of World Records is still processing the submission application, I doubt at this time I will be going for 2,000 reps in the attempt. Firstly, because there's no way in hell I'm going to be able to do it in under an hour (a parameter), and secondly... I feel like I'm hitting the upper levels of possibility. Yes, that sounds fishy. There are no limits. Let me say it this way, I don't know if I'm willing at this time to sacrifice what it may take to reach 2Gs. 1,250 was awful. :x Time will tell. I've got a LOT of healing to do after today's iron debauchery.

It's been two weeks since my last marker. Time flies, but I needed every day of rest.

1,250 Mill reps in 53 minutes and 30 seconds with 25lbs. Clubbell

The works sessions in sequence produced:
May 12, 2004:
1 set of 400 (200R/200L) nonstop in 16 minutes 20 seconds.
That translated to roughly 24RPM.
And at 10min, I was at 125R/120L.

May 14, 2004:
1 set of 500 (250R/250L) nonstop in 18 minutes 34 seconds.
That translated to roughly 27RPM.
And at 10min, I was at 140R/130L.

May 17, 2004:
1 set of 610 (305R/305L) nonstop in 25 minutes and 9 seconds.
This translates to approx. 24RPM.
At 10 minutes, I was at 138R/130L.

May 25, 2004:
1 set of 1002 (501R/501L) nonstop in 40 minutes and 12 seconds.
This translates to approx. 25RPM.
At 10 minutes, I was at 140R/135L.

June 7, 2004:
1 set of 1,250 (625R/625L) nonstop in 53 minutes 30 seconds.
That translated to roughly 23RPM.
And at 10min, I was at 129R/120L.

So over the previous work session, I gained an:
1. increase of 250 reps
2. increase in 13.25 minutes more work capacity
3. increase of 15 minutes 3 seconds longer activity
4. decrease of 2RPM
5. decrease of 11 reps right arm and increase of 15 reps left in 10 min, for a total...
6. decrease of 15 points in my OCS numbers.
Many of you sent me encouraging emails. Believe me, they were needed, and they were appreciated. That was rough. I think the hardest thing I did before this was a 42 mile ultradistance marathon. Although that took me around 13 hours hours, and this just under an hour, I think this was harder. It was a glorious achievement, and I'm very pleased, but I'm wrecked now and need some time off to suck my thumb and heal.

Other interesting discoveries:

At approximately 760 reps, my calluses ripped off of my right hand, and it took until 1,060 reps until the pain stopped (endorphin release presumably.)

Blister and callus residue acts as a mild chalk increasing grip adhesion (though obviously at a high cost.)

At 1,100 reps (@40min and change), a non circulo-respiratory distress "2nd wind" happened. I am doing research to determine the source of this phenomenon. It's curious because simultaneous to this energy surge was a decrease in arm pump (obviously without any rest or change in behavior.) I can only hypothesize that since this is the typical OBLA (onset of blood lactate accumulation) wall of 40-45 minutes, and pushing through OBLA caused a reuptake/reabsorption of lactate as blood sugar. This must be at 'some' cost to the whole system, so before I 'rely' upon this, I need to research and understand what the system sacrifices for this energy surge (assuming that my hypothesis is accurate - it may not be.)

[canadianclubber]

Incredible!

[Cam]

Sweet work, Coach. How the heck are you able to type after the fact?
-Cameron

[Jay76]

I was wondering the samething??? :D :shock: :evil:

[Scott Sonnon]

Gently. :( :lol:

[casey]

Coach,
Amazing and inspiring. The thing which always impressed me the most, and attracted me to RMAX productions so strongly, was that fact that you would always try anything out on yourself first, before recommending it (or recommending against it! :wink: ).

This is an unbelievable accomplishment. How can any of us think of quitting EVER during a 'tough' set after this? I hope your hands are better in time for Philadelphia. :lol:

Casey

[Jay76]

I highly discourage ANYONE from attempting this since even with significant preparation and incremental progression, it's painful and hazardous:!:


Hmmm, I think your just afraid of someone breaking your record!!!!!!!!!!. haaaaaaa :lol: :lol: :lol:

[seamas66]

Wow! Congratulations, Coach. Give those hands a rest! :)

[Scott Sonnon]

Casey, thanks brother. You know that means a lot to me.

Jason, please do.

Seamas, I definitely shall. Thanks.

6/8/04:
Warrior Wellness elite
Multi-Planar Back Arches with arms extended and elbows locked for additional resistance.
Downward Facing Dog (3 reps for 3 minute holds)
Shin Bridge (3 minute holds - 3 reps)
Prime Your Bioenergy

Very 'thick' in the muscles. Sore, yes, but it feels like I'm walking through syrup. Surprisingly though, I had a major jump in my spinal dorsal flexion. I suspect that since the Mills are predominantly core, even more so than shoulder concentrating, that the increased core strength lends greater security in the bends, but I 'should' be fatigued. Perhaps it's neurological. No way to tell...

It's a little difficult to breath again, like the last time I broke through 1,000 reps. I think the deep musculature surrounding the lungs may have some residual tension. I'm going to work on some rapid Performance Breathing to release the tension - as well as Vibration training.

[Cilian McHugh]

just saw this now, :shock: about sums it up. Really incredible. Congratulations.

[Scott Sonnon]

Thanks, Cilian. 8)

Under Dr. DesMaisons' guidance I shall log my food from now on, following the PnP dietary guidelines for healing biochemistry through nutrition.

Breakfast (1/2hr. after waking)
2 cups Irish oatmeal with a tablespoon of butter.
Morning walk (45min)
Egg & Turkey Sandwich (2 free range organic eggs, 2 slices free range organic turkey, 1 slice Tillamook cheddar)
1 cup decaf coffee
1 liter water with Emergen-C (1,000mg vit C)

[Scott Sonnon]

Lunch (4 hours after breaking fast)
Gardenburger sandwich (sourdough break, organic baby spinach, gardenburger, sundried tomato creamcheese)
1 cup of organic oat milk

[Jay76]

sundried tomato creamcheese)
1 cup of organic oat milk


I bet that tastes great :D

[Scott Sonnon]

Jason, never eat food that isn't.

6/9/04:
Warrior Wellness elite
Positional Flow Kinetic Chain:
1. Camel into Rabbit into Camel
2. Downward Facing Dog into Cobra into DFD
3. Hand Bridge into Plow into HB
4. Forearm Bridge into Spinal Rock
5. Pelvic Infinities in standing back arch
5. Head Stand into Forearm Stand into Scorpion
Prime Your Bioenergy

Decided to take my positional work and Body-Flow it. I'm able to hit positions now, and relax them thoroughly enough to go right into DROM. My extreme range strength really surprises me. I feel like the recent months have brought me to development I had not thought possible. Or in a different way, I've exceeded the notions of what I didn't realize I thought was not possible for me. I know this relates directly to my emotional development work recently. I know that this ties directly to opening my 'heart' - releasing the couple decades of fixed tension in my mid-back and chest. But it's also more challenging than any physical effort I've endured. The physical now... seems more like the mandatory daily practice requisite for beginning deep emotional work - the capstone of the Three Dimensional Performance Pyramid (http://www.circularstrength.com/3dpp.html).

[Scott Sonnon]

Dinner (4 1/4 hours after lunch)
Chicken Soba noodle stir fry
1 cup soba noodles
1 cup asst. veggies (zucs, red peppers, onions, snow peas)
1 1/2 chicken breasts

1 cup of water

[Connie Brown]

I know this relates directly to my emotional development work recently. I know that this ties directly to opening my 'heart' - releasing the couple decades of fixed tension in my mid-back and chest. But it's also more challenging than any physical effort I've endured. The physical now... seems more like the mandatory daily practice requisite for beginning deep emotional work - the capstone of the Three Dimensional Performance Pyramid (http://www.circularstrength.com/3dpp.html).
Just, wow. thanks for sharing, Coach.

[Scott Sonnon]

Connie, my pleasure - disclosure's the name of this game, eh? And, please don't hesitate to throw in any PnP comments regarding my nutrition, k?

[Connie Brown]

I promise that if I see something I will say something.

tonight it just looks yummy.

[Scott Sonnon]

Breakfast (45min after waking)
2 cups Irish oatmeal with 1 tablespoon of organic peanut butter
1 cup decaf

[Scott Sonnon]

Lunch (2 hours after bfast)
B&E sandwhich: 2 pieces Ezekiel bread, 4 free range organic eggs, 4 pieces turkey bacon.
1 cup organic oat milk
1 liter water with 1,000 mg Vit.C
Omega Complex, Gotu Kola (450mg), Bromelain (500mg) - the latter two to resolve my hand wounds.

[Scott Sonnon]

6/10/04:
Warrior Wellness elite1. Camel into Rabbit into Camel
2. Downward Facing Dog
3. Hand Bridge into Plow into HB
4. Forearm Bridge into Spinal Rock
5. Bench Hand Bridges into Rear rolls
Finally locking out my elbows and my hips solid now, but I felt a slight tweak in my right anterior deltoid (obviously from the Mills). I'll be laying off any hand bridges until I recover from the Mill record.

Having a late dinner tonight so I had another meal two hours after my lunch:
Ham and Turkey sandwhich: 1 slice mild cheddar, 2 slices ham, 2 slices turkey, lettuce, tomato.
1 cup organic oat mile
1 cup of decaf

[Jay76]

Coach

It seems like you are cutting caloires, protein/fat. Is this because you are not doing any weight training at the moment?

[Scott Sonnon]

No, I'm definitely not cutting cals. It's my typical meal structure which hasn't changed in about a year. And I've put on about a few pounds of lean meat - up to 210lbs, with a BF of ~7%. My nutrition has never been better.

Dinner (2 1/2 hours later):
Ham and Turkey sandwhich: 1 slice mild cheddar, 2 slices ham, 2 slices turkey, lettuce, tomato.
1 cup organic oat milk
1 cup of Bengal Spice tea

[Connie Brown]

Are you doing the PnP steps in order, and are you on breakfast/journal?

Also, I would be interested if you observe any similarities/differences in the BE crash from your ultra-mills events. Or, if they are not crashing so low (seems like there would have to be something since you reported the ripping off of calluses)

[Scott Sonnon]

Connie,
Mostly yes. I hardly had any sugar in my diet, since I dropped almost all of it out long ago. I hardly eat any simple carbs, almost all complex. And I don't need to up my breakfast protein. My meals have almost always been steady, though since we eat more for breakfast now, I don't need to graze on any protein throughout the day. I've begun my journaling to ensure that I don't wait too long between meals (which I sometimes forget because of getting too involved in my work or training.) Journaling helps me time optimal training and work performance.
Today's day 4 of the event and no crash.

[radiantkd]

Mostly yes. I hardly had any sugar in my diet, since I dropped almost all of it out long ago. I hardly eat any simple carbs, almost all complex. And I don't need to up my breakfast protein. My meals have almost always been steady, though since we eat more for breakfast now, I don't need to graze on any protein throughout the day. I've begun my journaling to ensure that I don't wait too long between meals (which I sometimes forget because of getting too involved in my work or training.) Journaling helps me time optimal training and work performance.
Today's day 4 of the event and no crash.[/quote]


Scott, for the folks who start the 7 steps having *done* it already, I always suggest coming to each step with a *beginner's mind*. it is sort of like a trained fitness person starting CST who says, I KNOW how to life weights :-)

What is in each step is WAY more than it appears. So work on breakfast for a bit.

Are you having it within an hour of getting up?
Are you have .6 grams of protein times your body weight divided by 3 (.6 because of your level of exertion)?
Are you doing it every day.
Are you including a complex carb?

Write back onthis part. Then do journal comments.

[Connie Brown]

Kathleen, a question on the protein amounts with respect to "level of exertion."

Scott has a hard session once every two weeks now (!) and BME and WW in between. Of course "hard" doesn't even begin to describe his level of output.

hm I am answering my own question. "Hard" is hard and requires protein replacement, regardless of whether the sessions are 3x per week or biweekly?

[Scott Sonnon]

Are you having it within an hour of getting up?
Are you have .6 grams of protein times your body weight divided by 3 (.6 because of your level of exertion)?
Are you doing it every day.
Are you including a complex carb? I hear you on the beginner's mind. Thank you for your guidance. Cup emptied.
Yes, within an hour of waking. This morning:
2 cups of Irish oatmeal with 2 tablespoons of organic peanut butter.
I'll be eating another meal in two hours: typically 4-5 organic eggs, 4-5 pieces of turkey bacon, two pieces of Ezekiel bread.
I weight 210lbs / 3 = 70 * .6g protein = 42g protein
1-2 tbls peanut butter: 7-14g
1-2 slices Ezekiel break: 4-8g
4-5 pcs turkey bacon: 8-10g
4-5 organic eggs: 24-30g
So, that's a low end of 43g and a high end of 72g, so I'm always hitting protein minimum.
Yes, every day.
Yes, I have complex carbs at every breakfast with my oatmeal and Ezekiel bread.
If you have any suggestions, they will be appreciated!

[Scott Sonnon]

Connie,
Yes, I agree. I allow my variation in volume above to meet my intuitive needs depending upon effort. Before my intense work sessions, I crave more, and for a couple days after (up to 72g/breakfast).

[Scott Sonnon]

2nd Breakfast (2 hours after first)
B&E sandwhich: 2 pieces Ezekiel bread, 4 free range organic eggs, 4 pieces turkey bacon.
1 cup organic oat milk
1 liter water with 1,000 mg Vit.C
Omega Complex, Gotu Kola (450mg), Bromelain (500mg)

[Scott Sonnon]

6/10/04:
Warrior Wellness elite
Multi-Planar Back Arches with arms extended and elbows locked for additional resistance.
Downward Facing Dog (3 reps for 3 minute holds)
Shin Bridge (3 minute holds - 3 reps)
Prime Your Bioenergy

As some of you know, I suffered a back injury in Russia from deadlifting. It's taken me many years to develop CST with one of the major stimuli being healing my back. I rehab'ed it through the program I developed called Be Breathed. And I developed Warrior Wellness to improve my dynamic mobility in my spine, and all of my joints. But I've been working these past few months to release some deep residual muscular tension, presumably intersegmental musculature.

I chart my progress photographically but I could sense releases rather dramatically, sometimes through a POP :shock: and other times through soft melting away of tension :o but always progressing baby steps at a time. These photos are from left to right: April, May and June (yesterday) 2004. They demonstrate the amount of release I've managed. Two months ago I was locked up in the thoracic and the pelvic. First the thoracic released, now the pelvic released this past month. I'm going to be concentrating on the cervical this coming month. Wish me luck... for there are attached 'emotional' issues anchored to each 'bound' area.
http://www.circularstrengthmag.com/images/backarchapril04.jpghttp://www.circularstrengthmag.com/images/backarchmay04.jpghttp://www.circularstrengthmag.com/images/backarchjune04.jpg

[Jay76]

Coach

How are you having your eggs? fried, poached, etc, ????? curious

:D :)

[Scott Sonnon]

It changes from day to day.

[Scott Sonnon]

Lunch (2 hours after 2nd breakfast):
4 Spinach tortillas with turkey and Tillamook cheese.

Dinner (2 1/2 hours after Lunch):
Beef green curry with
2 cups white rice
2 cups asst veggies (cabbage, broccoli, zucs, snow peas)
1 cup organic oat milk
1 cup water

[Scott Sonnon]

Strangely enough, I measured my BF last night, and was down to 7%. I'm working with Dr. DesMaisons right now on some research regarding this issue, but there's DEFINTELY a 'drift effect' of continued body composition changes throughout the days after my training sessions.

I'm only performing Clubbell effort sessions now, once every approx. two weeks. It baffles me how infrequently I'm working to achieve such incredible results.

To be honest, the chronic overtrainer in me tries to wriggle free and convince me that I'm cheating and other times that I'm slacking off. But this is just the impact of the direct relationship between exertion and recovery. The complexity, the force production, the extended duration and of course the volume of my work sessions 'drift' for two weeks now providing increased results BECAUSE OF the extended periods of active recovery.

What amazing discoveries this 'Experiment' unearths! Thank you for joining me on this little iron voyage, for contributing your ideas and suggestions, and for of course the support and encouragement you've all been offering.

[Scott Sonnon]

Breakfast (75 minutes after waking :oops: )
2 cups Irish oatmeal
2 tbls. organic peanut butter
1 cup decaf

Second meal coming soon.

[Scott Sonnon]

2nd breakfast (1hr later)
4 pieces of turkey bacon
3 organic eggs
1 slice Tillamook cheddar
2 pcs multigrain bread
1 cup organic oat milk
1 lter of water
Omega Complex, Gotu Kola (450mg), Bromelain (500mg)

[Scott Sonnon]

6/12/04:
Warrior Wellness elite
Multi-Planar Back Arches with arms extended and elbows locked for additional resistance.
Kinetic Chains:
Shin Bridge to Forward Spinal Wave
Forearm Bridge to Spinal Rock
Shoulder Stands to Lateral Shoulder Rolls

Today it feels as if I had a beta-endorphin crash from my Mill exertion now 5 days ago. Usually it's on the fourth day, so it's a bit strange, but I worked through it slowly and smoothly.

My shoulder's still slightly overworked from hand bridges immediately following the Mill-athon, but I'm bathing the area in mobility drills.

[Scott Sonnon]

Lunch (2 later):
Beef green curry with
1 cup of cooked chicken
2 cups asst veggies (cabbage, broccoli, zucs, snow peas)
1 cup organic oat milk

[Scott Sonnon]

Dinner (last night 3 hours after lunch):
Beef and Bean Enchilada
Two 6 inch whole wheat tortillas
1/2 cup broccoli, zuc, red pepper
1/4 cup Tillamook cheddar
1 cup Bengal Spice tea

Breakfast (this morning an hour after waking)
2 cups oatmeal
2 tbls organic peanut butter

[Scott Sonnon]

Lunch (an hour later)
4 pcs of turkey bacon
2 pcs of Ezekiel bread
5 organic free range egs
1 cup of hash browns
1 cup of organic oat milk
Omega Complex, Gotu Kola (450mg), Bromelain (500mg)

[Scott Sonnon]

Dinner (last night 2 hours after lunch):
Beef and Bean Enchilada
Two 6 inch whole wheat tortillas
1/2 cup broccoli, zuc, red pepper
1/4 cup Tillamook cheddar
1 cup Bengal Spice tea

Breakfast (this morning an hour after waking)
2 cups oatmeal
2 tbls organic peanut butter
1 cup organic oat milk

[Scott Sonnon]

6/14/04:
Warrior Wellness elite
Multi-Planar Back Arches with arms extended and elbows locked for additional resistance.
Kinetic Chains:
Shin Bridge to Shin & Hand Bridge
Forearm Bridge to Spinal Rock (lifted head off!)
Shoulder Stands to Lateral Shoulder Rolls
Hand stands switching leg over arms
Prime Your Bioenergy

Lunch (2hr after breaking fast)
4 pieces of turkey bacon
3 organic eggs
1 slice Tillamook cheddar
2 pcs multigrain bread
1 cup organic oat milk
1 lter of water
Omega Complex, Gotu Kola (450mg), Bromelain (500mg)

[Scott Sonnon]

Breakfast (1hr after waking)
5 pieces of turkey bacon
2 organic eggs
2 pcs Ezekiel break - French toasted
2 cups Irish oatmeal
2 tbls. organic peanut butter
1/2 cup organic oat milk
1 liter of water
Omega Complex, Gotu Kola (450mg), Bromelain (500mg)

[Scott Sonnon]

Warrior Wellness elite
Multi-Planar Back Arches with arms extended and elbows locked for additional resistance.
Plyometric Backarches
Shin Bridge to Shin & Hand Bridge
Forearm Bridge to Spinal Rock (lifted head off!)
Shoulder Stands to Lateral Shoulder Rolls
Hand stands switching leg over arms
Shin to Forearm Bridges (beginning stages)
Shoulder stand split switches
Prime Your Bioenergy

Lunch (three hours after my huge breakfast)
2 cups Irish oatmeal
1 cup organic oat milk

[Scott Sonnon]

Dinner (3 hours after lunch)
1 cup of couscous with sundried tomatos and spinach
1 cup of broccoli
3/4lbs king salmon filet
1 cup organic oatmilk

[Scott Sonnon]

Breakfast (1hr after waking)
2 cups Irish oatmeal
2 tlbs organic peanut butter
4 pieces of turkey bacon
4 organic eggs
2 pcs Ezekiel break
1 cup organic oat milk
1 liter of water
Omega Complex, Gotu Kola (450mg), Bromelain (500mg)

[Scott Sonnon]

Warrior Wellness™ elite
Multi-Planar Back Arches with arms extended and elbows locked for additional resistance.
Plyometric Backarches
Shin Bridge to Shin & Hand Bridge
Shoulder Stands to Lateral Shoulder Rolls
Shin to Forearm Bridges (beginning stages)
Prime Your Bioenergy™

Today's new PR was finally being able to get my leg behind my head on the last movement of the FCBD!!!

[Cilian McHugh]

:shock:

[Jay76]

:shock: :shock: :shock: :evil:

[Scott Sonnon]

Well... what a huge day!

Firstly, I neglected to record my dinner last night.
2 pcs of Italian sausage with tamari and fennel
2 cups quinoa with spinach
1 cup asst steamed veggies (zucs, snow peas, broccoli)

Morning began with being off on my breakfast. Typically I cram approx. 70g of protein. Today an hour after waking I had:
2 cups Irish oatmeal
2 tbls of organic peanut butter

Had some intense family news with which I neglected to continue my breakfast. I didn't eat until 5 hours later at 1PM. Too long with too little. I know better than this, and if I had been more balanced, I think I could have gone even more deeply into this breakthrough. But I'll use this as an object lesson... to never tarry from my meal routine. It's just too indispensable.

I've been working for about a month now on a movement I refer to as a Forward Shin Arch which I created based upon an old yoga position called "rabbit". The movement begins on the shins with head on the ground, and hands grabbing heels. Pulling on the heels I lift my hips towards the sky and pull my forehead to my knees. While in the air, I move laterally with my hips while turning my neck in a lateral infinity.

Initially, I began this exercise remedially due to the extensive back bending and arching I do daily. Usually Be Breathed compensates for this, but since I do not want to add to the training load, I created this movement as a compensatory complement to the Shin Bridge.

However, EVERY time I went into this movement these past weeks, I had massive cramping in my upper abdominal wall, which required immediate counter stretching in order to release. That kind of event RARELY happens to me, so I took it as a sign to go more deeply into the movement, making it a concentration in my Daily Personal Practice.

Today, I went into the movement and when the cramps began I meditated upon them, probing for the first image which came to mind... and it did.

In 1993, I competed in Capital Games in SAMBO and was in the final match for my weight class. I cruised through the competition, but didn't even know the new timer... just that he had extensive wrestling background. Fine, it was SAMBO, not wrestling, and a gold medal was a gold medal.

When the match began, he didn't even go for my jacket, but rather just shot in with a double leg takedown beautifully. On the ground, I put him immediately in the guard and started working him for an arm bar.

What he did next, I had never experienced in SAMBO. He picked me entirely off the mat while I was working towards an armbar... and he slammed me hard on the back of my head. I remember my knees touching the mat on either side of my head... and staying there. He not only slammed me, he stacked me and kept me there.

There was no reason for this, since it didn't score any points, and actually since it was called by the ref as a 'potentially hazardous move' he received a caution, and I received a point.

But it was too late. As I was being slammed, I remember tensing my abs trying to resist the impact. I remember trying to hip him off, but he was incredibly strong, and I was cemented in place. I remember feeling choked by my own body mass... not being able to breath, feeling claustrophobic... unable to do anything about it due to the skill and strength of my opponent's unorthodox, unexpected maneuver.

Then the image faded. Don't get the wrong idea. The image lasted about 1-2 seconds in my head when I went into my Forward Shin Arch, but it was enough for me to reflect upon the event.

As I reflected upon the event, I remember being very frightened of "Jeff"... even though we became friends. He even came to visit me to wrestle informally a few times. I later heard he suffered from cancer, overcame it, and relapsed again. I hope he's well.

But I do remember that I was angry with him, and never forgave him for the event... despite the friendship we grew. And I was always hinky about being stacked whenever we wrestled.

Then I realized I had ALWAYS been hinky of being stacked, ever since then. I had worked extensively on counter-acting this through the development of Be Breathed. I knew about the "stacking" chain of tension I was 'predisposed' to elicit. But I thought I had it resolved.

Until I discovered how deeply I could go into the Forward Shin Arch. My muscles spasm’ed almost immediately and to the point where I needed to stop pronto to release it.

I've been working on developing a set of emotional skills one of my mentors is helping me learn (Dr. Kathleen DesMaison). So, I worked on a visualization of realizing how nervous Jeff must have been at his first SAMBO tournament with no SAMBO specific preparation whatsoever. His strong skills served him well, and were completely appropriate in his sport. He simply didn't know it was illegal to slam, and didn't know that he couldn't receive backpoints for stacking (SAMBO requires torso to torso contact.)
Furthermore, Jeff was incredibly demanding of himself, with an awesome work ethic. He would try his best to win... and he did beat me to win the gold. But he certainly never meant me any harm, and was actually a man with an incredibly big heart who helped a lot of kids as a volunteer coach.

In my mind, I forgave him, and forgave myself for inappropriately blaming him all these years. I exhaled, focused and went back into the Forward Shin Arch.

Then... :shock: No spasm :!: Nothing. I went DEEP into the movement. Relaxed. Excitedly asked Doug and Dan to watch... Refocused to make sure I wasn't showing off and was performing it truly to get their feedback (showing off can disrupt the ability to perform this kind of 'work') and I went even DEEPER! :o A third time, and even slightly deeper. Dan took a photo for me.

Here's how I performed the Forward Shin Arch before the issue was addressed, and my performance after I had addressed the issue on the right. AMAZING breakthrough... with no pain, no spasm, no blockage.
http://www.circularstrengthmag.com/images/shinarchA.jpghttp://www.circularstrengthmag.com/images/shinarchB.jpg

There's some mighty work going on here... some deep healing. Thank you Kathleen, for equipping me with some tools to go more deeply into my own personal practice. Sometimes the results are immediate, even though they will require steady revisiting to ensure no relapse. :idea:

By the end, I crashed. The natural BE lift from CST practice concluded and I realized I was crashing from insufficient food at breakfast. I went in and had my lunch 5 hours later:

3 hard boiled organic eggs
2 pcs multi-grain nutbread
4 pcs ham
2 pcs swiss cheese
4 pcs lettuce
2 cups organic oatmilk
Omega Complex, Gotu Kola (450mg), Bromelain (500mg)

[Scott Sonnon]

Dinner (4 hours after lunch)
Three home grilled bacon cheese burgers:
Two onion rolls
Two slices of Tillamook cheddar
Three ground beef patties
4 pcs turkey bacon
1/2 avocado
1/2 tomato
organic ketchup and mustard
1 cup organic oat milk

4 hours is the absolute limit for me... after 4 the crash begins...

[Scott Sonnon]

Breakfast (1 hr after waking)
2 cups Irish Oatmeal
2 tlbs organic peanut butter

1 hour walk

2nd meal (obviously 1 hr after breakfast)
4 pcs turkey bacon
5 organic free range eggs
2 pcs Ezekiel bread
1/4 cup shredded Tillamook cheddar
1 cup organic oat milk
1 cup decaf organic coffee
1 liter of water

[Scott Sonnon]

Warrior Wellness elite
Shin Bridge to Shin & Hand Bridge (concentrated here.)
Prime Your Bioenergy

Was a light day in my cycle... so I went a slow and thorough. Yesterday ejected some toxins and I feel a bit like walking through molasses. I decided to spruce it up with some play time, something I've been thinking about. I worked on my new exercise I call the Flippin' Mill (http://www.circularstrengthmag.com/images/flippinmill.avi). :twisted:

[Coach Hurst]

THAT is one COOOOL exercise!

Ryan Hurst

[Scott Sonnon]

Lunch (3 hours after breakfast)
1 pc multi-grain bread
1 pc lettuce
1 slice turkey pastrami
2 slices tomato
1 pc provolone
1 hamburger patti (from last night's grill0
1 cup organic oatmeal

Dinner (3 hours after lunch)
Red Curry Beef:
3 cups white rice
2 cups asst steamed veggies (bamboo shoots, carrots, red peppers)
2 cups of beef strips
1 cup Bengal Spice tea

[Scott Sonnon]

Breakfast (45 min after waking)
2 cups organic oatmeal
2 tbls organic peanut butter
1 cup organic oatmilk

[Scott Sonnon]

2nd meal (30 minutes later)
6 pcs turkey bacon
6 organic free range eggs
1 pcs Ezekiel bread
1 cup organic oat milk
1 cup decaf organic coffee
1 cup organic flash past. OJ
Omega Complex, Gotu Kola (450mg), Bromelain (500mg)
1 liter of water

[Jarlo Ilano]

Coach,

Is there a particular rationale for splitting up your breakfast like that?

Regards

[Scott Sonnon]

Yes. I am too hungry to wait until I have my morning BM, but I can't eat too much before without feeling 'very full.' As soon as I go for a short walk after my initial breakfasts, I have my BM and become very hungry again... thus, the reason for my continued breakfast meal.

Today's practice was OUTSTANDING. I'm seeing some incredible neurological leaps in coordination and extreme range strength. I can only attribute this to consistency, patience, thoughness in removing restrictive forces prohibiting these newly uncovered skills. That... and eating a lot, eating my breakfast right out of the gate, eating no refined sugars, and eating my meals consistently.

Warrior Wellness elite (1 hr later)
Over the Hill Bridging Kinetic Chain (http://www.circularstrengthmag.com/images/overthehillbridge.avi): Ball of Foot Shin Bridge to Shin & Hand Bridge to Forearm Bridge to Hand Bridge
Here are some fun new variations inFlippin Mill Switch (http://www.circularstrengthmag.com/images/flippinmillswitch.avi) (Reverse & Forward Mill Switching Arms)
And a new advanced combination routine called the Slash (http://www.circularstrengthmag.com/images/slash.avi). I demonstrate in the video the Armpit version, a Parry Cast version and a Head Cast version - though the basic routine is a Coil Cast + Armpit Cast + Basic Swing.
Prime Your Bioenergy

Lunch:
2 pcs multi-grain bread
4 pcs ham
2 pcs provolone
2 lettuce leaves
1 cup organic oatmilk
1 apple

Now, off to the beach! :mrgreen:

[Scott Sonnon]

Dinner:
2 whole wheat buns
2 organic free range hot dogs (one turkey, one beef)
1/2 cup organic saurkraut
organic ketchup, mustard and relish
1/2 cup of asparagus spears with almonds shavings
1 cup organic oatmilk
1 cup Bengal Spice tea

[Jay76]

Coach

Here is another web page for hand balm to help your hands heal. mine too :D

www.handebalm.com

[Scott Sonnon]

Thanks,

They've fully healed thanks to the Bromelain.

Breakfast (1 1/2 hrs after waking)
4 pcs bacon
2 eggs Benedict
2 pcs whole wheat bread
2 pcs ham
2 cups potatoes
2 cups decaf
1 cup water

[Jay76]

The least expensive method is HONEY. It helps prevent infection and speeds healing. Not just any honey will do: only raw, unprocessed honey has the protective enzymes intact that will assist healing.

Aloe vera gel (fresh from a plant is the best), as well as MSM cream, will also help in healing a wound.

Vitamin E helps reduce scarring, but it also works on wounds that have healed and formed a scar. The fresher the scar, the faster it works. You can do it with the capsules, because vitamin E oils contain very little vitamin E. Check the labels. Just puncture the capsule with a sterile pin or needle and squeeze it onto the wound or scar.

[Scott Sonnon]

Lunch (2 hours after breakfast)
2 cups Irish oatmeal
3 tbls organic peanut butter
1 cup organic oatmilk
3 gelcaps Omega Complex (moving up to 5 tomorrow), Gotu Kola (450mg), Bromelain (500mg)

[Scott Sonnon]

Afternoon Practice
Warrior Wellness elite
Shin Bridge variations - some cool new movements based upon Over-The-Hill Bridging

Dinner (4 hours after lunch)
grilled bacon, lettuce and tomato cheese burger on sesame roll
2 cups of potato wedges
1 cup organic oat milk

[Scott Sonnon]

Breakfast (30 min after waking)
2 cups Irish oatmeal
2 tbls organic peanut butter

2 mile trail run

2nd meal (1 hr later)
3 organic eggs
3 pcs turkey bacon
2 pcs Ezekiel bread
2 cups organic oatmilk
5 gelcaps Omega Complex, Gotu Kola (450mg), Bromelain (500mg) - hands are totallly healed, so I'm stopping the GK and Bromelain today.

[Scott Sonnon]

Warrior Wellness Elite
Downward Facing Dog into Three Legged Dog
Shin Bridge into Shin Arch
Shin Bridge into Shin & Hand Bridge
Shin Bridge into Hand Bridge
Standing Back Arch with arms extended into forward bend
Prime Your Bioenergy

I've been working on an exercise to determine its benefits, and they've proven to be very valuable in developing extreme range strength in the shoulder and in stabilizing the elbow - as well as releasing tension chains which 'want' to develop as a result of my ultra-high volume Mill sessions.

I call it the Three Legged Dog, since it is basically a Downward Facing Dog with one arm. Using only one arm, I am able to go more deeply, and load the shoulder more greatly, but it is definitely a more advanced manuever requiring DFD as a prerequisite. Here are two different views.
http://www.circularstrengthmag.com/images/3legdogA.jpghttp://www.circularstrengthmag.com/images/3legdogB.jpg

I perform the DFD then shift the arm to be stabilizing to the point center between my two hands. I exhale, brace my heels into the ground, lift and rotate my coccyx towards the sky, rotate my elbow pit forward and "up" (away from my head), and remove my other arm (to be placed behind my back. I hold, exhale, go a little deeper, then replace my other arm, and switch.

The dorsal extension isometric releases have allowed my muscles to respond to the extreme range demands of the Mill ultra-high volume reps. It's invaluable for any OCS athlete or any other athlete who uses over hand motions, like tennis, volleyball, and linear Olympic lifting.

I incorporate these into my daily practice for 3 one minute holds, and have found great results in increased reactive strength and agility, extreme range strength, endurance, decreased residual tension, and increased coordination.

Tomorrow starts the countdown to my shot at 1,500 Mill reps on the 28th... 21 days after my prior record. I'll be following a strict PHI (Golden Peak Cycle (http://www.circularstrengthmag.com/25/sonnon2.html))

It's basically like this. Think of it as a ratchet. I've used this analogy for over a decade and it works. You need to torque BACK in order to catapult ahead. So to CREATE a peak day, you need to begin by strategically planning a rest period FIRST. But this torquing back relates to PHI (Fibonacci sequence) - you only begin to benefit from rest 3 days afterwards.

I'll give you my 3-Day Peak process. Counting backwards starting with the target peak day as Day 3, the day prior as Day 2, and the day before that - Day 1. Then I count back 3 days from that. Those are your three days of rest (active recovery on these days.) Then I ramp up to peak day from days 1 and 2 to day 3.

Here's an example:
Day -3: Active Recovery moderate
Day -2: Active Recovery light
Day -1: Active Recovery light
Day +1: Light Effort
Day +2: Light to Moderate Effort
Day +3: Golden Peak

Lunch today (3 hours after prior meal)
2 organic free range beef dogs
2 organic whole wheat rolls
organic mustard and ketchup
1 cup raw saurkraut
2 cups organic oat milk
1 liter water

[Scott Sonnon]

Dinner (3 hrs later)
1 grilled freerange chicken breast
2 cups fried rice - with mixed veggies (broc., peas, carrots)
1 cup organic oatmilk

[Scott Sonnon]

Breakfast 1 hr after waking
2 cups Irish oatmeal
3 tbls organic peanut butter
2 cups organic oatmilk

[Scott Sonnon]

2nd meal (1 hour later)
4 pcs turkey bacon
4 organic free range eggs
2 pcs Ezekiel bread
1 cup organic oatmillk
1000 mg Vitamin C with 1 liter of water
1 cup decaf

Warrior Wellness elite
Shin Bridge into Shin/Hand Bridge (REALLY opening up here! Getting closer to locking out my elbows)
... to Forward Shin Arch (continues to improve - to where my back arches farther than my head!)
Four Corner Balance Drill - foot almost locks behind my neck - photos coming.
Working on Dan with his Threading Bridge, and his new "Scorpion Bridge (http://www.circularstrengthmag.com/images/scorpionbridge.AVI)." Uber-cool.

Off to lunch...

[jlanning]

That just plain rocks.

Jack Lanning

[Scott Sonnon]

Lunch (2 hours after last meal)
2 organic free range dogs - one beef, one turkey
2 organic whole wheat rolls
organic mustard and ketchup
1/2 liter water

[Scott Sonnon]

Dinner (3 hrs later)
Large grilled turkey breast
Focaccia bread 2 slices
4 slices tomato
4 leafs lettuce
2 pcs swiss cheese
1 liter water

[Scott Sonnon]

Breakfast (1 hr from waking)
2 cups Irish oatmeal
3 tbls organic peanut butter

2 mile trail run

2nd meal (1 1/2 hrs from first meal0
4 pcs turkey bacon
3 pcs Ezekiel bread
4 organic free range eggs
1 cup organic oatmilk
1 liter water with 1,000mg of Vitamin C
5 gelcaps Omega 3 complex

[Scott Sonnon]

Freedom By Degree (formerly known as Warrior Wellness elite - changed to cause no more confusion)
Prime Your Bioenergy

Light day today - Day #3 (in my rest progression). Tomorrow and Friday will be active recovery and rest. Saturday will be light effort. Sunday moderate... and Monday...
1,500 reps with the 25lbs Clubbell Mill. :twisted:

Lunch (3 hrs after last meal)
2 pcs ham
2 slices provolone
4 leafs lettuce
4 slices tomato
2 pcs french bread
1 cup decaf
1 liter water

[mountaingoat]

Coach, nice to see you doing hard milling ultra-endurance son infrequently and improving your performance so much. When I begun racing ultra trail running I found that èlite athlete (but almost every runner with medium-high level of performance) was training 6-7 days a week and top runner doing up to 12-14 training session a week :cry: . Going through trial-error-injuries and overtraining I moved toward a very different way of training doing a very hard run every two weeks (sometimes 3) and active recovering every day (yoga, bike, strenght, easy run, swimming). In the last 16 months I had no injuries, improved my performance and feeling much more energetic :wink: . I also eat much more protein and fat compared to the typycal marathon diet and my energy and emotions are much more stable.
For my next race on 3rd of july I'll be tapering following your week sample to golden peak.
Sorry for the long post, good luck for next monday.
Federico

[Scott Sonnon]

Federico,
Thanks for your kind words. Yes, that's the trial-and-injury process I underwent as well. Fortunately, about 10 years ago at World Games, the athlete who beat me to take the gold told me that I couldn't train harder, that I had to 'train less but smarter.'

Dinner last night (2 hours after lunch)
2 tandori rotisserie chicken breasts
2 cups quinoa with asst steamed veggies
1 cup broccoli

Breakfast (30 minutes after waking)
2 cups Irish oatmeal
3 tbls organic peanut butter
1 cup decaf

[Scott Sonnon]

2nd meal (2 hours after prior)
4 pcs turkey bacon
4 organic free range 3eggs
2 pcs 7 grain bread
1 cup organic oatmilk
1 liter water with 1,000mg of Vitamin C
5 gelcaps of Omega 3 complex

[Scott Sonnon]

Minimal Warrior Wellness practice today and tomorrow... full days of rest ramping up PHI for Monday's 1,500 reps.

4th meal
2 pcs 7 grain bread
4 pcs ham
organic mustard
1 cup water

[Jay76]

Coach

WHere do you get your Bromelain supplements? any brands you like, that you found to be good?

[Scott Sonnon]

At the local co-op grocery... No particular brand.
Did wonders for the healing speed and thoroughness!

[JasonE]

For Bromelain, I swear by the Enzymatic Therapy brand. It comes in a white bottle with a blue label. Very high quality, very potent. :D

[Scott Sonnon]

Dinner last night 4 hours after previous meal
6 taco shells
1lbs free range ground beef 9% fat or less
1/2 avocado
1 cup bean, corn and onion salad
organic baby leaf spinach

Breakfast 30min after waking
2 cups Irish oatmeal
3 tbls organic peanut butter

2nd meal 2 hrs later
4 pcs turkey bacon
4 organic free range eggs
2 pcs 7grain bread
1 cup decaf
1 liter water with 1,000mg Vitamin C
5 gelcaps Omega 3 complex

[Scott Sonnon]

Warrior Wellness advanced
Light day, just greasing the joints for the 3 day countdown tomorrow...

Lunch (2hr after previous meal)
1 tunafish sandwhich
2 pcs bakery white bread
2 whole lettuce leaves
1 liter water

[Scott Sonnon]

Dinner (3 hrs after prior)
2 cups organic cheese tortillini (wheat pasta)
2 links Italian sausage
1 cup asst steamed veggies broccoli, zuc, and marinara sauce
1 cup Bengal Spice tea

[Scott Sonnon]

Breakfast 1hr after waking
5 Power Pancakes: George's protein mix, organic wheat flour, 3 tbls organic peanut butter, organic peanut oil
8 pcs turkey bacon
1 cup decaf
1 liter water with 1,000mg vitamin C
5 gelcaps Omega 3 complex

FINALLY! Today I can have a light effort day. I must admit that I feel superb, my joints feel great, and my energy level is high. 2 days of rest is enough though, this time. Today, light. Tomorrow, moderate. Monday - the world... record, hopefully. :wink:

My hunger has been increasing, as evident by this morning. I suspect that my body is biochemically ramping up for Monday. Very eerie but strangely calming rise in energy. It will happen.

[Scott Sonnon]

Warrior Wellness elite - Freedom By Degree
Prime Your Bioenergy
Double Mill practice with 15lbs Clubbells (thanks to Brandon's insanity)
Flippin Mill practice with 15lbs Clubbell (working on single flips at 15-18 foot flips)
Kinetic Chains:
Shin Bridge, Long Leg Roll, Forward Bend, Long Leg Roll, Forward Shin Arch

Outstanding Practice! Choking it back, but the sluice gates are open!!! Monday, monday, monday!

[Scott Sonnon]

Lunch (2hr after previous meal)
1 tunafish sandwhich
2 pcs bakery white bread
2 whole lettuce leaves

Dinner (4hrs after lunch)
1lbs prime rib steak
2 cups quinoa with asst veggies 1 cup broc., snow peas and onions
1 cup organic oat milk

[Connie Brown]

My compliments to the chef. The Sonnon training table looks fab.

[Cilian McHugh]

Looks like you're good to go, good thoughts your way on Monday.

[Jay76]

Coach

Great work. Cannot wait for Monday :D :D

1) Amazes me the only thing you put in your oatmeal is PB. No butter or cream?? :D

2) When the CB were in the Olympics Years back. Did they perform Swipes and Mills too???? if not, what exercises were performed.

Thanks..

Go kick some ass on Monday :shock: :D :evil:

[Scott Sonnon]

Connie, thank you!

Cilian, all lights are green, amigo!

Jason, it's very vague what actually happened in the Olympics originally, since there were several evolutions to the sport (featuring the now emasculated 'rhythmic gymnastic' using 2oz clubs). OCS is the best balance of three dimensional athletic demonstration: agility, dynamic flexibility, muscular endurance, cardio endurance, speed and mental toughness.

Breakfast 1 hour after waking
5 pcs bacon
3 scrambled eggs with 2 links sausage, and mixed veggies - onions, red peppers, roasted garlic and green peppers
1 pc wheat toast
2 cups decaf
5 gelcaps Omega 3 complex
1 liter of water with 1,000mg of vitamin C

[Scott Sonnon]

Wow. Superb practice.

Warrior Wellness elite - Freedom By Degree
Downard Facing Pelvic Infinities
Three Legged Dog
Shin Bridge to Forward Shin Arch
Shoulder Bridge to Shoulder Stand Shin Drop (nailed it! :shock: like a plough but with shins fully touching the ground)
Forearm Bridge to Shoulder Stand Lateral Flag (love the oblique work)
Over the Hill Bridging sequence
4 sets of 5/5 slow grinding Technical Mills with 25lbs Clubbell :twisted:
Prime Your Bioenergy

Slight twinge on my shoulder, but attributed to such intensive work. I have to say... I'm ready for tomorrow. Tonight, food, rest, water, dreams of big numbers.

[Scott Sonnon]

Right shoulder's still a little off. No pain, just... off. Can't explain it yet. I'm going to do the PHI 13 minute Warrior Wellness primer tomorrow... nothing more for sure.

Lunch: 3 hrs after breakfast
2 baked potatoes with chives and salt

Dinner: 3 hrs after lunch
3 cups wheat spaghetti
1/2 pound beef meatballs
4 cheese marinara sauce
2 cups Ceasar salad

Carb up - check. :wink:

Going to drink another liter of water tonight, one more in the morning early. I won't take any more fluids then until after I finish. This time, I don't want the discomfort of having to urinate 15 minutes into my swinging. Sure, it inhibits at about 35 minutes in, but those 20 minutes are uncomfortable, and the remaining feel bloated - not enough mobility in the hips even when the discomfort stops.

Beginning at 11:30 sharp. Praying for overcast skies.

[Coach Hurst]

Coach,

A big good luck to ya from Japan!

Crank them suckers out! :twisted:

Ryan

[Scott Sonnon]

Thank you, Ryan! Hopefully that Rising Sun will be behind clouds today. :wink: It does look like I'll have a reprieve from the heat - as it's cool and scattered clouds today.

Feel good. Exciting, bit nervous.

Breakfast 1/2 after waking
2 cups Irish oatmeal
3 tbls organic peanut butter
1 cup decaf
1 liter water with 1,000mg vit. C
5 gelcaps Omega 3 complex

[Pattimeow]

GO FOR IT SCOTT/COACH!!!!! :twisted: :P :D

It's about 11am so half an hour or so and you will be doing it! I am thinking positive thoughts and sending them your way with lots of energy!!!

May you be filled with radiance and joy as each muscle and each joint align themselves with your inner core, which is strong, strong, strong!!

Go getem'!!!!

With encouragement,
Patti

[Scott Sonnon]

Thank you, Patti! That means a lot to me. :D

2nd meal 2 hours after prior
5 pcs turkey bacon
5 organic free range eggs
2 pcs. Ezekiel bread
1/2 liter water

30 minutes and counting...

[Scott Sonnon]

So, PHI Training can be applied, rather than merely observed. I overcame the previous record of 1,250, but didn't make my personal goal. I scored:

1,420 reps in 59 minutes and 55 seconds with a 25lbs Clubbell

My goal had been 1,500 reps in an hour, but to do this required an RPM that I didn't sustain: 25RPM. I'm happy with the performance, but admittedly miffed that I couldn't squeeze the extra 80 reps.

http://www.circularstrengthmag.com/images/1420reps.jpg

At 10 minutes, there was no appreciable change from previous time: 120L/130R, so I took it up a notch. However, I began to slow again, and when I hit 1,000 reps at 42 minutes, I realized I was nearly 2 minutes behind my pace. So, I really started cranking.

I ramped up to nail 1,250 at 50 minutes and 50 seconds... but at a cost. Sustaining 27RPMs for 8 minutes... well, my finger tips exploded literally. It began with what sounded like crunchy leather that was put away wet then pulled out and ridden hard.

At exactly 1,250 (I guess because I was trying so hard to get there), the entire surface of first one and then the other middle finger tips filleted off, like peeling the skin of an apple. It was probably the worst hand pain I've ever felt... coupled with the sweat that poured immediately into it.

I must have had amnesia when I went to wash my hair. :cry: :x

However, regardless of the skin issues, regardless of falling short of my self-imposed goal (I'm happy that I set the bar just a little too high), I am pleased with my endurance and my grip. Whereas before, I started not fully extend my elbows at around 800 reps, this time I lasted until approximately 1260 reps before my RPT dropped beneath 6.

Although I've said this before, I think I mean it this time. I don't intend to do this again. I shall do it one time for Guinness Book of World Records later this Summer if they require it for the official status, but I'm not training 'up' for it anymore.

It's just too much of a sacrifice, even with the amazing phenomenon of PHI Training to Fibonacci sequencing. And closing note, I shall never not do PHI again. It's a permanent part of my approach from this point forward. Without question, I entered the Peak Performance Zone from the time I awoke.

This may be too graphic for some people, but EVERY time I've nailed peak performance I had an unusually high number of BMs. This morning I had 5. Graphic I know, I'm sorry, but a definite part of athletic performance - jettisoning the baggage - cleansing before launch.

I had to have Dan to time it to hand me a straw in water, while I continued to crank out the Mills on the opposite side. It was really helpful to not have to urinate, but I dehydrated very early - about at 600 reps. Granted it was sunny today, more than any other, but I did a lateral shuffle in between hand switches and made my way into the shade of a tree, when the cool Bay wind decided to stop. :|

Another thing I did differently today was to tie cloth around my forearms to act as wristbands. This worked brilliantly. I was able to wipe the stinging sweat from my eyes with my free hand while continuing to Mill.

I'm really appreciative to all of you who have posted, sent emails, sent letters :o even called :shock: . All of those gestures factored in to this performance.

I now leave it up to you new Clubbell athletes to break the record for the greatest number of Mills in under an hour. Good luck, my friends. I look forward to your success!!!

I'll leave you with this graphic warning to not do this.
http://www.circularstrengthmag.com/images/1420hands.jpg

[Connie Brown]

Congrats Coach! Impressive record!

Can't wait to see what comes next. Both from people trying to break that record and for seeing what the h*** you come up with next. PHI indeedy. :twisted:

ps I am also glad you can type at all, the waiting was a killer

[canadianclubber]

Big thumbs up!

[Pattimeow]

Congratulations Coach Scott!! Whew, you are amazing! :D

But your poor hands and fingers, OUCH, AND DOUBLE OUCH!!! :cry: When you said that the middle of your finger tips filleted off in the middle of doing this I cringed, yikes! :shock:

Of course because I am so new to all of this, a lot of your abbreviations and terms you used in your report I am clueless on, but the fact that you attempted to accomplish something like this I think is awesome, since it was your desire to do so.

Thanks for sharing how it went and I hope your fingers heal quickly. With warmth, Patti

[Coach Hurst]

Coach,

I woke up this Tuesday morning very excited to see the results of your monster session. And what some results! Extremely impressive. Hope there is no need to shake hands for awhile...

Although you might not have acheived your goal of 'getting 1,500' I think that the real achievement was (and still is) showing and teaching all of us in leading by example. Nothing can inspire a group (tribe) more than seeing their leader (coach) be the first one to take on the challenge.

Way to go. Way to go.

Ryan
Osaka

[laluz]

I'm thrilled Connie came over to tell us you were doing this. I just read up on the feat. Jeepers! It's amazing :shock: :shock:
I'm stunned at what happened to your fingers! :roll:
You the man coach!
Lucinda la luz

[Scott Sonnon]

Thank you all for your kind words. They're appreciated beyond what you know. I really couldn't even approach performances like this if it weren't for you. Seriously.

I did blow it on the meals though. In typical fashion, I was appetite suppressed following the performance. I usually eat a meal right after training, but I waited too long... and had two cups of Ceasar salad about 3 hours. :roll:

By the time dinner rolled around, I was flighty and irritable. Fortunately, for dinner, I had approx. -
1lbs ground beef (3 patties)
2 sesame buns
4 pcs bacon
avocado, jalapeno pepper, lettuce, tomato, pickles, and
3 pcs jack cheddar cheese
2 cups potatoe fries
1 liter of water

Feeling great now! But I'm also going to nail a pre-bed meal to fill up the tank.

[Scott Sonnon]

I was asked why I do these things. I wanted to clear the air, that this is not a weight lifting competition for me. For me, any significant challenge of this sort is a form of what I call 'meditation under stress'. As the stress increases, focus and concentration must strengthen or performance becomes impossible. It's incredibly challenging but it's a mantra for me, literally. Since I've said that I'm going to do this, I orient all of my power towards it.

The mantra is on several layers: there's the count, the rhythm and tempo.

In the count, I switch hands every 10 reps for the first 400 reps, and then every 5 reps for the remaining 1,020. So, I have to count each rep. Then to keep numbers small enough to count without confusion, and simple enough to become meditative, I divide it into 'sets' of 10 on each side. So, I'm doing 75 sets of 20 (10 right arm, 10 with the left arm) for a total of 1,500 (although I fell short by 80 reps). In other words, I count aloud 10 reps with my right arm, switch hands, then 10 reps with my left, and on the 10th rep, I say 1, 2, 3... all the way up to 75. Perhaps it's just a male thing, but reps to me are like prayer beads.

Then there's the rhythm. As I'm watching the clock, I can also see how I'm pacing against the minute hand. How are my reps per minute? There's such a peaceful now-ness in not looking forward, but really sync'ing up with the movement of the second hand.

Finally, there's the tempo. The tempo is connected to my form or technique. In the Mill, there is a certain technique which minimizes injuries and maximizes performance. It's a pulse grip, where I'm only actually gripping the Clubbell at three places in the movement. In other words, one repetition is actually broken up into three elementary components each punctuated with the quick pulse of my grip - just enough to keep it in orbit. My breath must exhale on each of these points. So, there's no room for anything else. Just the form. And in that, I'm totally in my body, indistractible.

So in short, there are three reasons I push these challenges: because it allows me to meditate, be in the present moment completely, and because it allows me to be totally in my body. When I do these things, like I did today, it 'transfers' like any skill does into my daily life.

Not many people get this is why I push the envelope. But this very simple reason is why.

[Jarlo Ilano]

Coach,

Absolutely wonderful. Not just for the physical performance, which was incredible, but thank you also for sharing your motivation to do such a feat.

Here's to healing quickly!

Repetitions like rosary beads... interesting. :)

Regards,

[Cilian McHugh]

I've said it before and I'm sure I'll say it again, You are an Inspiration, Coach. I really feel priveleged to have the opportunity to know you.

[Scott Sonnon]

Cilian and Jarlo - thank you my friends! Those words mean a lot to me!

Breakfast 1/2 hr after waking
2 cups Irish oatmeal
3 tbls organic Peanut Butter
1 cup half decaf

2nd meal 1 hr later
1/2lbs of chicken breast
1 liter of water with 1,000mg of Vitamin C
Omega 3 Complex (5 gelcaps)
Gotu Kola (450mg)
Bromelain (500mg)
Vitamin E (1 gelcap)

[Jay76]

Great job Coach, your an awesome inspiration!!!!!!!!!!!!!!

:D :D :D :D

[Scott Sonnon]

Warrior Wellness Advanced
Freedom by Degree
Prime Your Bioenergy

Yep, DOMS. :lol: But no issues, which is good. Really happy to rest and recover this week, but I'm not touching any heavy Clubbells until mid to late August. It's time to fully rest and recover from these ultra-endurance events.

After that, I intend to incorporate the new 35lbs "Bruiser Jr's" into a mass building cycle... get packed up to 220lbs for the Fall and the Mr. Olympia. Means I'll get to eat more, and be warm for the winter. :D

Lunch 3 hours after prior meal
2 cups wheat spaghetti with meat marinara sauce
3 hard boiled free range eggs

[Scott Sonnon]

More DOMS...

Dinner 3 hrs later
10 chicken potstickers
2 cups organic oat milk
1 cup Bengal Spice
1 liter water

[Cilian McHugh]

Scott could you post an after picture of your hands once they are suitably healed to start swinging again? (I know you don't intend to use Clubbells for a little while, but the hypothetical point at which you would feel comfortable picking up the Clubs again)
Thanks
Cilian

[Scott Sonnon]

Will do, Cilian.

Breakfast 1 1/2 hrs after waking
4 pcs turkey bacon
4 organic free range egs
3 pcs Ezekiel toast
2 cups organic oat milk
1 liter water with 1,000mg vitamin C
Omega 3 Complex (5 gelcaps)
Gotu Kola (450mg)
Bromelain (500mg)
Vitamin E (1 gelcap)

Warrior Wellness Eli
Freedom By Degree
Prime Your Bioenergy

Sore, but NO issues! Smooth sailing!

[Scott Sonnon]

Lunch 3 hours after prior
Large open faced egg salad sandwhich:
4 hard boiled organic free range eggs
1 cup of organic baby spinach
1 cup of black bean salad
2 pcs Ezekiel bread
1 cup organic oat milk

[Scott Sonnon]

Dinner 3 hrs later
1 1/2 chicken breasts teriyaki rotisserie
2 cups rice pilaf
1 liter water
1 cup Bengal Spice tea

[Scott Sonnon]

Breakfast 1/2 hr after waking
2 cups Irish oatmeal
2 tbls organic peanut butter
1 liter water with 1,000mg vitamin C
Omega 3 Complex (5 gelcaps)
Gotu Kola (450mg)
Bromelain (500mg)
Vitamin E (1 gelcap)

Warrior Wellness Elite
Freedom by Degree
Prime Your Bioenergy

Lunch 1 hr later
3 organic free range eggs
1 baked potato
3 links organic sausage
2 pcs Ezekial bread

3rd Meal 2 hrs later
2 pcs multi-grain bread
4 pcs large leaf lettuce
2 cups tuna salad with 1 hard boiled egg
1 cup decaf

Energy drain begun. Feel like taking a big afternoon nap. Think I will. Sounds wonderful. Love these little post-event BE vacations.

[Scott Sonnon]

Dinner 3 hrs after prior meal
1/2 halibut sandwhich on sesami roll
2 cups potato fries
1/2 liter water
1 cup decaf


I've been thinking about all of this ultra-endurance Mill work. My OCS numbers improved marginally, but I think the major issue here is of total work capacity.

If one event lasts 10 minutes, followed by a 30-60 minute rest, then the final 10 minute event, then this ultra high volume work may carry over into improved recovery time. It's only a theory.

I haven't even tested yet if I'm able to increase my RPMs for 10 mins. But I ought to be able to. During Monday's work, I nailed 27RPMs for 8min from reps 1,000 to 1,250. What could I do if I were fresh? Could I hit the 30RPM mark? Could I hold it for 10min?

I need to know. I'd like to test this before Epsilon if possible, but I need another couple days of rest and recovery.

And after Epsilon, it's on to the 2nd part of the experiment - the 35lbs Bruiser Jrs.

Have a wonderful Holiday weekend, my friends!

[Scott Sonnon]

Breakfast 1hr after waking
2 cups Irish oatmeal
2 tbls organic peanut butter
Omega 3 Complex (5 gelcaps)
Gotu Kola (450mg)
Bromelain (500mg)
Vitamin E (1 gelcap)

2nd meal 1hr later
5 organic free range eggs
3 pcs turkey bacon
1 pc Ezekiel bread
1 cup decaf
1 liter water with 1,000mg vitamin C

Energy back today! Still only Active Recovery today, and throughout the weekend, though.

[Scott Sonnon]

Warrior Wellness
Freedom by Degree
Prime Your Bioenergy

Phew... glad yesterday's drop off in BE is over. Feeling great today again.

[Scott Sonnon]

3rd meal 3 hrs later
63g wild caught Alaskan pink salmon
1 cup organic whole milk

[Scott Sonnon]

Dinner 3 hrs later
3 cups chicken red curry with asst steamed veggies (bamboo shoots, carrots, red peppers)
2 cups rice
1 cup Bengal Spice

[Scott Sonnon]

Breakfast 1/2 hour after waking
2 cups Irish oatmeal
2 tbls organic peanut butter
1 cup organic whole milk
Omega 3 Complex (5 gelcaps)
Gotu Kola (450mg)
Bromelain (500mg)
Vitamin E (1 gelcap)

1 hour mountain bike ride through the forest

2nd meal
3 organic free range eggs
5 pcs turkey bacon
1 pc Ezekiel bread
1 cup decaf
1 cup organic whole milk
1 liter water with 1,000mg vitamin C

Warrior Wellness
Freedom by Degree
Prime Your Bioenergy
Be Breathed (500 reps - pike/straddle/hurdler/butterfly/knee drop)

3rd meal 2hrs after prior
63g wild caught Alaskan pink salmon
1 cup organic whole milk

[Scott Sonnon]

Dinner 3 hrs after prior
2 breasts chicken
1 cup soba noodles
1 cup asst steamed veggies (broccoli, cherry tomatos, carrots)
1 cup organic whole milk

[Scott Sonnon]

Breakfast 1/2 hour after waking
2 cups Irish oatmeal
2 tbls organic peanut butter
1 cup organic whole milk
Omega 3 Complex (5 gelcaps)
Gotu Kola (450mg)
Bromelain (500mg)
Vitamin E (1 gelcap)


2nd B-fast 1 hr later
5 pcs bacon
4 scrambled eggs
1 liter water with 1,000mg vitamin C

[Scott Sonnon]

Warrior Wellness
Freedom By Degree
Prime Your Bioenergy

Lunch 2 hours later
63g wild caught Alaskan pink salmon
2 cups organic whole milk

[Scott Sonnon]

Dinner 3 hours later
1/4 pound King salmon
1 cup Ceasar salad
1 cup roasted almonds
2 cups water

[Scott Sonnon]

Breakfast 1/2 hour after waking
2 cups Irish oatmeal
3 tbls peanut butter
1 cup organic oat milk
1/2 liter water with 500mg Vitamin C
Omega 3 Complex (5 gelcaps)
Gotu Kola (450mg)
Bromelain (500mg)

Warrior Wellness
Freedom By Degree
Prime Your Bioenergy
Be Breathed (100 reps Pike)
Shin Bridge 3 minutes

Lunch 3 hrs later
63g wild caught Alaskan salmon
1 cup salad
1/2 liter water with 500mg Vitamin C

[Scott Sonnon]

Dinner 3 hrs after lunch
5 hamburger patties
3 sesame rolls
1 cup organic baby spinach
1/2 avocado
1/2 red pepper
1/2 leter water

Breakfast 1/2 hr after waking
1 cup organic oatmilk
5 gelcaps Omega 3 complex
Warrior Wellness

Photo shoot for Hard Core Muscle Magazine (doing a 2 page spread on me next issue)
20 sets of 3 Mills with the 35lbs Bruiser Jr.
20 sets of 3 Swipes with the 35lbs Bruiser Jr.

2nd B-fast (2 hrs after prior)
5 egg omlette with
1 cup pork sausage, peppers, onions and tomatos
1/2 pc wheat bread

Today was an unusual day. Photo shoots are difficult, more like a heavy training day. I had to restrict fluid and food this morning so as to not bulge in the photos. Yech. My hands are still tender from last Monday, but I seem to be okay now. I expect that come Friday, I'll be sleeping more than usual.

[Scott Sonnon]

Lunch 3 hrs after prior
63g wild caught Alaskan pink salmon
1 cup organic oatmilk

[Scott Sonnon]

Dinner (3hrs after prior)
3 cups cheese tortellini
3 sausage links
1 cup peppers, carrots, and spinach
1 cup steamed brocoli
1/4 cup steamed snow peas
1 cup organic oatmilk

[Scott Sonnon]

Breakfast 1 hr after waking
2 cups Irish oatmeal
3 tbls organic peanut butter
5 gelcaps Omega 3 complex
2 cups organic oatmilk

On my way out for morning trot...

[Scott Sonnon]

2 mile bike ride

2nd Breakfast 1 hour later
3 pcs turkey bacon
5 organic free range eggs
2 pcs Ezekiel bread
1 cup organic oatmilk
2 liters water with 1,000mg vitamin C

[Scott Sonnon]

Warrior Wellness
Freedom By Degree
Prime Your Bioenergy

Lunch 2 hrs later
63g wild caught Alaskan pink salmon
1 cup organic whole milk

[Scott Sonnon]

Dinner 3 hrs later
3/4lbs chipped steak
1/2cup grilled veggies (green pepper and onions)
1 steak roll
1 cup organic whole milk

[Scott Sonnon]

Breakfast 1hr after waking
2 cups Irish oatmeal
3 tbls organic peanut butter
2 cups organic whole milk
5 gelcaps Omega 3 complex

[Scott Sonnon]

Lunch 3hrs after prior :oops:
5 organic free range eggs
1 link sausage
1 cup organic whole milk

Warrior Wellness
Freedom by Degree
Prime Your Bioenergy

[Scott Sonnon]

Dinner 4 hrs later
3/4lbs. chicken breast with peanut sauce
1 cup rice
1 tbls peanut butter
1 pc Ezekiel bread
1 cup organic whole milk
1 cup decaf

[Scott Sonnon]

Breakfast 1/2 hr after waking
2 cups Irish oatmeal
3 tbls organic peanut butter
1 cup organic whole milk
5 gelcaps Omega 3 complex

1 hr mountain bike ride

2nd breakfast
4 pcs turkey bacon
4 organic free range eggs
1 cup organic whole milk
2 pcs Ezekiel bread

Warrior Wellness
Freedom By Degree
Prime Your Bioenergy

Lunch 2 hrs after prior
63g wild caught Alaskan pink salmon
1 cup organic whole milk

1 hr trail run

[Scott Sonnon]

Dinner 4 hrs later
2 1/2 beef enchiladas
2 cups steamed veggies (brocolli, red peppers)
1 cup organic oatmilk

Breakfast 1/2hr after waking
2 cups Irish oatmeal
3 tbls organic peanut butter
2 cups organic oatmilk
5 gelcaps Omega 3 complex

Out for morning run...

[Scott Sonnon]

1 hour mountain bike run

2nd Breakfast 1 hr later
5 organic free range eggs
1 cup hash brown potatoes
1 cup organic oat milk

Rest day

Lunch 2 hrs later
63g wild caught Alaskan pink salmon

1 hr trail run

Dinner 3 hrs later
3/4 chipped steak
1 cup green peppers and onions
1 steak roll
1 cup organic whole milk

[Jarlo Ilano]

Coach,

I like how rest days are relative....

An hour biking in the a.m. and an hour running in the p.m. would definitely be a hard work day for me! :lol:

Regards,

[Scott Sonnon]

LOL, amigo. I do those things purely for recreation, but record them in my training so I don't neglect to consider their training effect.

[Scott Sonnon]

I wanted to leave you with a transformation report. The photo on the left is May 13, 2004 at 198lbs and the photo on the right today, July 12, 2004 at 208lbs.
http://www.circularstrengthmag.com/images/sonnon2004e.jpghttp://www.circularstrengthmag.com/images/sonnon2004f.jpg

Hold down the fort while I'm traveling folks. Talk to you regularly after Epsilon!