Coach Szolek's "HULKING OUT"

[Doug Szolek]

I had been toying with the idea of dieting down to be in the 198lbs. class for the upcoming Olympic Clubbell Sport competition. But I wasn't sure just how much cutting I'd have to do to get there. I speculated my body weight to be around 205lbs. which wouldn't make it hard at all to drop to 198lbs. My illusions evaporated quickly when I stepped on a scale today for the first time in about 3 months.

"219" Read the scale and I realized then that I am indeed a "heavy-weight". Now don't get me wrong I could cut down to below 198lbs. by the time of the OCS but I am just about the leanest, I have ever been in my life and the weight I'm carrying feels "right" or even "light" for my wide frame so rather than squeeze into a class that is just not for me, I've decided to take full advantage of the "+" in the 220+lbs. weight class so that I can have as much muscle working for me as possible, to put up the huge numbers for 220+ International Master of Sport. And to get me there, I'm gonna use what has got me here. Balls to the wall effort, spread evenly over several heavy Clubbells.

More specifically, I'm going to put to use some great new ideas I've been exploring to use Circular Strength Training for Functional Hypertrophy. My plan is to run this cycle for 4-5 weeks or until signs of plateau arise. From there, I'll take a week off for active rest and recovery and then jump head-long into Coach Sonnon's "Phase IV" OCS preparation program. So on to the details...

I'm looking to hit my entire body from multiple angles over the course of two sessions, three days a week. Since the two sessions I've designed work towards developing the same attributes I'll alternate which session is done 1st and 2nd each training day. Of course with the addition of muscle comes the risk of dimminshed mobility, because I'm using Circular Strength Training to build the bulk, this instantly becomes musch less a consideration. To further develop my range of motion, I will be doing an intensive Daily Range of Motion session between sessions on training days, and each morning of my active rest days. The rest of my active rest days will be devoted to learning to ride a long board street carver, and leisurly swimming. Now then on to the meat of the matter.

I had initially intended to split these sessions by pushing and pulling actions of the body however soon into this effort I realized that, because Circular Strength Training is the only method for training the individual in all 6 planes of movement, many of the generalizations of conventional (linear) strength training such as the pushing and pulling muscle function split cannot apply to it. For instance, if you look at the Shoulder Cast, from back position you'll employ your Lats, and Posterior Delts (conventionally viewed as pulling muscles) to begin the cast out of Back Position. Soon after this your Triceps and Medial Deltoid (conventionally seen as pushers) will engage to continue the motion. From here your Biceps and Forearms (conventionally understood to be pullers) turn on the hold the Clubbell in side Order. So instead of trying to impose a 2 dimensional view of my body on training that has clearly evolved passed that, I just decided to group the exercises and Combination Routines based on what I'd like to do after each other. OK, enough talk here's how it's gonna go.

Session A

1. Whack a Moles: 4 sets of 12 reps (2 sets each grip)

2. Yielding SeeSaw Cast: 4 sets of 16 reps (8 reps per arm)

3. Samson Cast: 4 sets of 12 reps


Session B

1. Clockwork Squats: 4 sets of 12 reps (2 sets each grip)

2. Drumming: 4 sets of 16 reps (8 reps per arm)

3. Reverse Parry Casts: 4 sets of 8 reps

So that's what we's gonna do. I realize I threw a new toy into the mix with the Clockwork Squats, I'll be posting a detailed walk through of these in the Strength Conditioning forum, oh your gonna luv'em :twisted:

Please feel free to shoot any questions you got my way. It really is what I live for, well that and the continuation of Project: Mayhem, but now I've said too much...

Coach,

I'm really interested in this idea your working on. Interesting to see it developing. May try to swing a Bruiser purchase soon (pun itended). For now I'll groove the moves with my 20. Since you have about 40lbs on me it seems only fair :twisted:

The idea of being able to use all Clubbells appeals to me. Keep the new info and routines flowing. I will definitely be using these in my next phase. I'm tempted to drop KB for an 8 week cycle and see what happens.

Bill

[sin_goodfellow]

"Samson Cast" What a name, but i'm sure its worthy! By functional hypertrophy I assume you mean packing on muscle that's not just for looks? I applaud your decision to not try and reach a weight level just because it would be "lighter".

When Coach Sonnon mentioned training under a medieval Russian sword fighting instructor, I was ecstatic, then I saw that Coach Szolek had come up with a move called "The Barbarian" and I was blown away. For a guy who grew up on Conan novels, Clubbells are a dream come true.

The Humboldt State Men's Crew team will be arriving in Seattle via rented van for the November 9th Lake Hood regatta. Any chance some of you in the local area will be around then? It would be bomb to put a face to a name and perhaps heft a clubbell.

Humboldt Crew Novice,
Jesse Wells

[Doug Szolek]

Thanks for the kind words guys!

Jesse, get ahold of me by email to see if we can get our schedules together in Nov. Sounds like a fun opportunity.

To see Photos of the Barbarian, the Samson Cast, and others check out this months issue of CST Magazine.

Come Monday, I get to start HULKING OUT, should be a fun month. Glad to see that others are coming along for the ride.

Oh, yeah Bill, when you make the decision to buy that Bruiser, feel free to click below to do so :D

[Doug Szolek]

Tomorrow is the big day, and I don't think I have ever been so psyched for the start of a cycle. I have such a good feeling about this one. Ooh baby... big things comin' 8)

Did my standard, intesive DROM today. took me about an hour. All mobility is up and thriving. Should have good things to report tomorrow. See you then.

[Doug Szolek]

10-13-03 morning

HULKING OUT Session A

1. Whack a Moles: 4sets of 14reps (Bruiser Class Clubbell) (2sets with each grip)

2. Yielding SeeSaw Cast: 4sets of 16reps (Welter Class Clubbell @ 0 choke) (8reps per arm per set)

3. Samson Cast: 2sets of 8reps and the 3rd set of 6 (Cruiser Class Clubbells @ 1/2 choke) 4th set of 9 (Welter Class Clubbells @ 0 choke)

4. Snakes: 1set of 20 with each arm in each of three arm positions (Fly Class Clubbells @ the knob)

Notes: HULK SMASH!!! What a session. Felt my way around the Samson Casts, and scraped a lot of rust off of my technique in the Yielding SeeSaw Casts. Wonderful time all around. Over stepped my strength in the Samson Casts but I'm sure it's only a matter of time before I'm using the Cruiser's for them with relative ease 8) Added in some high rep Snakes at the end to loosen up/deep fry my forearms and grip at the end of the session. What a workout though. I'm floating right now! My forgotten love, Functional Hypertrophy has welcomed me back with open arms :D

[Doug Szolek]

10-13-03 mid-day

Daily Range of Motion

Cervical, Thoracic, Lumbar: Infinities, Diagonals, YinYangs, Clover Leaves, Revolvers, Circles
Shoulders: rolls, Arm Screws, Infinities, Circles, Waves
Elbows: Circles, Infinities, Rolls, Waves
Wrists: Circles, Infinities, Diagonals, Rolls, Waves
Fingers: Circles, Rolls, Waves
Pelvis: Infinities, Diagonals, Yin Yangs, Clover Leaves, Revolvers, Circles, Alternating Hip Infinities.
Hip, Knee, Ankle: Infinities, Circles, Waves
4 Corner Balance Drill w/ Arm Stretch: 10 seconds each position.
Feet: Waves, Rolls.
Vibrational Drills: Squats, Strikes, Projections, Sweeps.

Followed by 1 hr. of learning how to ride a longboard street carver (No falls yet) :)

Notes: Spent extra time working the Thoracic mobility exercises to smooth out a kink in my upper back. It dispersed eventually and then it was off to the park to test my lower body coordination on this super smooth carve board I'm borrowing. Ooh, man that stuff is addictive, it made me late for my evening session :( But not to worry that went great as you'll see.

[Doug Szolek]

10-13-03 evening

HULKING OUT Session B

1. Clockwork Squats: 4sets of 14reps (Bruiser Class Clubbell) (2sets with each grip)

2. Drumming: 1set of 20reps (Welter Class Clubbells @ 0 choke) 2sets of 16reps and 1set of 22reps (Cruiser Class Clubbells @ 0 choke) (reps indicate total of both arms)

3. Reverse Parry Casts: 4sets of 16reps (Bruiser Class Clubbell @ 0 choke) (Alternating Arms)

4. Snakes: 1set of 20reps with each arm in each of three arm positions (Fly Class Clubbell @ knob)

Notes: Oh baby, we is on to something BIG. I did the Clockwork Squats a slowly as possible with such a load and found some amazing coordination between the arms as I'd work to control the Bruiser. The Drumming went well after I found the groove which involved a slight knee/hip did as one Clubbell landed in Order and the other landed in Back Position. Will be moving up to Heavy Class Clubbells come Wednesday. The real surprise came in the Reverse Parry's however, these monsters were performed in alternating fashion so I'd do one with my left, park the Bruiser and then work one with my right. I'm feeling so much potential for these to take my arms, chest, back and shoulder girdle through the roof! Again I threw on the high rep Snakes to loosen/deep fry my forearms and grip, and they worked as well as ever. This is gonna be a fun month.

[Scott Sonnon]

You're a beast, brother.

[Jay76]

Doug

What else you doing for your other body parts?

Cardio?
Legs? for example?

Thanks..Jay

[Jay76]

Coach

How is your diet?? curious

OK I'll bite - snakes? Don't see in the book and don't remeber them being mentioned.

[Doug Szolek]

Jay,

I just came off a pretty exhaustive Muscular/Cardio Endurance Cycle so for the time I'm not training those attributes.

And after 4 sets of Whack a Moles and 4 sets of Clockwork Squats, I'm not sure that I could do anything else for my legs. Feeling them this morning, every aspect of lower body strength was hit yesterday. And right now my only concern is getting a Clubbell heavier than the Bruiser so that my reps in the above exercises don't climb off into insanity too soon.

To put it more specifically, the stabilizing work load of the legs for Whack a Moles and Clockwork Squats added on to the Rock Bottom Squat that is the final step of a rep in each is almost too much leg work. And that comes before the stabilization requirements of every other exercise.

My calves and lower legs get fried aswell because I usually train barefoot or in UGS and the gripping action of the toes combined with the ankle stabilization requirements have my lower legs more than stimulated. On top of that is the added time in the 4Corners Balance Drill during my Dynamic Range of Motion Practice everyday. Anyone whose done the 4CBD can attest it is more work than you'd ever guess for the legs.

And about my diet, as I said over on the "Healthy Nutrition and Natural Weight Loss Forum" recently: http://circularstrengthmag.com/forum/viewtopic.php?p=1323#1323
What I've found to work for me, is high protien, high fiber, medium fat, low carbs. And again, I say that this is what I've found to work for me, I don't advocate anyone copying the dietary needs of another, without first determining exactly what they need to function optimally based on, body type, personality, training demands, geographical region, and many others...

So to spell it out, I generally wake up and do some sort of Dynamic Range of Motion then eat a 4-5 egg omlet with plenty of greens added (though sometimes time dictates me having a bowl of Kashi Golean Crunch). then water until my morning training is done (if it's a training day) directly following my training, I have a protien shake consisting of about a cup of whole milk, 1scoop designer whey, 2 tablespoons of natural peanut butter, 1 raw egg, 1teaspoon of honey,and a pinch of cinamon. Yum, Yum! lunch brings about a chiken breast or couple chicken thighs (organic free range of course) with some greenage. Evening training followed again by a protien shake though in this one I will usually lower the peanut butter and honey content. Then generally a meaty supper with greens and/or high fiber legumes on the side (black eyed peas and great northerns are great for this). If I've been a real good boy, then occasionaly a pint or two of Guinness will be added to my evening caloric intake (you know, in the interests of full disclosure I gotta share everything right :wink: )

And that about sums it up. The not so inner workings of Coach Szolek :)

any other questions or concerns don't hesitate to ask.

[Doug Szolek]

Bill,

I was smiling at the end of yesterday's sessions as I looked at the lonely little Flyweight Clubbells sitting in the corner of the gym, I thought to myself that not only would adding the Snakes onto my session finish off my forearms and grip but it might get the word out to the swingers of heavier Clubbells that they do have use for the Fly's in their work, beyond their wonderful use as a Dynamic Range of Motion resistance aid.

The Snake is one of the most intricate Clubbell exercises that I have come across, so communicating in text may be difficult. I'll give you a walk through, and see if I can get a short video of them up somewhere. But that might be a day or two.

Begin by holding a Fly Class Clubbell upside-down in your right hand.
Your index and thumb should be wrapping the knob and middle, ring, and pinky gripping the handle.
Swing the head of the Clubbell so that the knob pivots into your palm and the head of the Clubbell circles around and up so that as your entire hand is now grasping the knob the Clubbell is upright in your grip.
Continue the Circle into a "Miniature Reverse Shield Cast" (ala cheesy movie sword play).
As the Clubbell nears the end of this second circle allow the knob to once again pivot into your palm at this point you'll need to chase the head of Clubbell around the circle with the knob to perform a third circle that will leave you back at the starting position.

When you smooth them out you can use a mirror and focus of making the Clubbell appear like a wagon wheel while your arm "Snakes" around it. Hence the genius of the name (no I'm not tooting my own horn here, these are Coach Sonnon's invention.)

Like I said, they are hard to communicate in text, well at least briefly in text but I'll see about getting that video up soon.

Thanks for taking the bait, Bill :D

[Doug Szolek]

10-14-03 afternoon-evening

1hr. of learning to ride a longboard street carver, (1 bale-out :oops: )

Dynamic Range of Motion

Cervical, Thoracic, Lumbar: Infinities, Diagonals, YinYangs, Clover Leaves, Revolvers, Circles
Shoulders: rolls, Arm Screws, Infinities, Circles, Waves
Elbows: Circles, Infinities, Rolls, Waves
Wrists: Circles, Infinities, Diagonals, Rolls, Waves
Fingers: Circles, Rolls, Waves
Pelvis: Infinities, Diagonals, Yin Yangs, Clover Leaves, Revolvers, Circles, Alternating Hip Infinities.
Hip, Knee, Ankle: Infinities, Circles, Waves
4 Corner Balance Drill w/ Arm Stretch: 10 seconds each position.
Feet: Waves, Rolls.
Vibrational Drills: Squats, Strikes, Projections, Sweeps.

Notes: Interesting sensation tonight, spent 1/2 hour spectating at a skate park before working through my Mobility Drills, and that was just enough time for my joints to get good and cold. It's strange, I've always had well lubricated joints, but it seems as though this works against me if I'm inactively cold for any length, because the liquid gets very "thick" feeling and then the mobility isn't necessarily decreased but slowed down, and very deliberate. Not sure how anotomically accurate that is. In any case it made for an interesting training variable this evening with my DROM. Had to take each joint complex a bit slower and but strangely it seemed to yield greater over all results at the end of the session, perhaps due to the warming of the fluid. Any way, some "springy" tightness coming into the muscles from yesterday's work. I differentiate between springy stiffness and constricting stiffness (what I get from linear strength training) in that the former makes me more aware of the muscle's ability to store elastic energy, and the latter just hinders my mobility. Psyched for tomorrow, fun all the way. See you all along the way.

[Doug Szolek]

10-15-03 morning

HULKING OUT Session B

1. Clockwork Squats: 4sets of 14 reps (Bruiser Class Clubbell) (2set for each grip)

2. Drumming: 1set of 16reps; 1set of 20reps (Cruiser Class Clubbells @ 0 choke) 1set of 12reps; 1set of 14reps (Heavy Class Clubbells @ 0 choke)

3. Reverse Parry Casts: 4sets of 16reps (Bruiser Class Clubbell @ 0 choke) (Alternating Arms each rep)

4. Snakes: 1set of 2reps in each of three arm positions (Fly Class Clubbell @ knob)

Notes: Clockwork Squats got a bit easier today, am going to try slowing them down even more next session. The Drumming took a bit of grooving before it came together but now it's flowin. And the Reverse Parry's, I have no words for these beasties. Wow dude! Also, in the interests of variety, I think from now on I'll only do the Snakes during Session A and do Wrists Casts on Session B to fry the grip a bit differently on each Session. Will work this all out in the fires of training.

[Doug Szolek]

10-15-03 evening

HULKING OUT Session A

1. Samson Casts: 4sets of 8reps (Welter Class Clubbells @ 0 choke)

2. Whack a Mole: 4sets of 14reps (Bruiser Class Clubbells)

3. Double Alternating, Arm Cast to Torch Press to Yielding Negative Head Cast: 4sets of 12 reps (Welter Class Clubbells @ 0 choke) (6 each arm)

Notes: I know, I know, I keep changing things up, but this time you can blame Coach Chomycia. He and I put our heads together on the Yielding SeeSaw Casts and determined that the above Combination Routine would train the same areas with more time under tension. It worked! My grip was toast at the end of these. I also determined a few things about Functional Hypertrophy, it seems an "ideal" session consists of one fairly sophisticated exercise (Samson Casts, Drumming) 1 whole body blaster (Whack a Moles, Clockwork Squats), and 1 agonizing grind (the combo listed above and Revers Parry Casts). By working them in that order, I'm increasing efficiency by training coordination first, then hitting the whole, then pulverizing what's left. Feels like a solid program.

On a sad note, I did manage to lose track of time while writing just long enough to forget my Dynamic Range of Motion practice. Hopfully won't be too tight tomorrow because of this. Well back to the grind stone, I would say Mill but that would lead to too much confusion.

[Doug Szolek]

10-16-03 morning

Dynamic Range of Motion

Cervical, Thoracic, Lumbar: Infinities, Diagonals, YinYangs, Clover Leaves, Revolvers, Circles
Shoulders: rolls, Arm Screws, Infinities, Circles, Waves
Elbows: Circles, Infinities, Rolls, Waves
Wrists: Circles, Infinities, Diagonals, Rolls, Waves
Fingers: Circles, Rolls, Waves
Pelvis: Infinities, Diagonals, Yin Yangs, Clover Leaves, Revolvers, Circles, Alternating Hip Infinities.
Hip, Knee, Ankle: Infinities, Circles, Waves
4 Corner Balance Drill w/ Arm Stretch: 10 seconds each position.
Feet: Waves, Rolls.
Vibrational Drills: Squats, Strikes, Projections, Sweeps.

Notes: Oh boy :oops: Was seriously feeling that missed DROM session this morning. Went through this one very gently. And with how I feel now, I'll prbably hit it again this evening.

On the plus side, the added sorness revealed a few weak points I've been carrying around. Stored tension in my hip flexors (presumably from the squats in the Whack a Moles and Clockwork Squats), and a "trunk load" of stored tension in my very lower back and spread over the back of the pelvis. I'm working to construct a Kinetic Chain to release these areas. Should have played through it and got it posted before this evenings DROM session. I'll let you know how it goes.

[Doug Szolek]

Figured a couple good Kinetic Chains (http://circularstrengthmag.com/forum/viewtopic.php?t=370) to play with on my rest days.

Already feeling adjustments to my posture and mobility.

[Doug Szolek]

10-16-03 evening

Dynamic Range of Motion

Cervical, Thoracic, Lumbar: Infinities, Diagonals, YinYangs, Clover Leaves, Revolvers, Circles
Shoulders: rolls, Arm Screws, Infinities, Circles, Waves
Elbows: Circles, Infinities, Rolls, Waves
Wrists: Circles, Infinities, Diagonals, Rolls, Waves
Fingers: Circles, Rolls, Waves
Pelvis: Infinities, Diagonals, Yin Yangs, Clover Leaves, Revolvers, Circles, Alternating Hip Infinities.
Hip, Knee, Ankle: Infinities, Circles, Waves
4 Corner Balance Drill w/ Arm Stretch: 10 seconds each position.
Feet: Waves, Rolls.
Vibrational Drills: Squats, Strikes, Projections, Sweeps.

Notes: Post Body Flow DROM felt wonderful. Back to my young self again and oh so ready for my Bruiser tomorrow.

[Doug Szolek]

10-17-03 morning

HULKING OUT Session A

1. Samson Casts: 4sets of 10reps (Welter Class Clubbells @ 0 choke)

2. Whack a Mole: 4sets of 14reps (Bruiser Class Clubbells)

3. Double Alternating, Arm Cast to Torch Press to Yielding Negative Head Cast: 4sets of 16 reps (Welter Class Clubbells @ 0 choke) (6 each arm)

Notes: Samson Casts are really starting to burn! I love it. All's well, and I felt real improvement in form in the Whack a Mole presumably from the Body Flow work of yesterday, imagine how I'll feel after two whole days of it this weekend. Bring on the active rest, I love to GROW

[Doug Szolek]

10-17-03 mid day

Dynamic Range Of Motion

Cervical, Thoracic, Lumbar: Infinities, Diagonals, YinYangs, Clover Leaves, Revolvers, Circles
Shoulders: rolls, Arm Screws, Infinities, Circles, Waves
Elbows: Circles, Infinities, Rolls, Waves
Wrists: Circles, Infinities, Diagonals, Rolls, Waves
Fingers: Circles, Rolls, Waves
Pelvis: Infinities, Diagonals, Yin Yangs, Clover Leaves, Revolvers, Circles, Alternating Hip Infinities.
Hip, Knee, Ankle: Infinities, Circles, Waves
4 Corner Balance Drill w/ Arm Stretch: 10 seconds each position.
Feet: Waves, Rolls.
Vibrational Drills: Squats, Strikes, Projections, Sweeps.

Notes: Learned my lesson yesterday, I nearly missed this again today but squeezed it in just in time. Noticed increased mobility in my lumbar cicles, infinities, etc. presumably due to yesterdays Body Flow. Will be hitting my DROM twice daily for the next two days with a Body Flow playtime between them each day. I gots ta keep what da body do good.

[Scott Sonnon]

Spending time with the York Ninja Grandmaster, eh? :P

[Doug Szolek]

10-17-03 evening

HULKING OUT Session B

1. Drumming: 4sets of 8-12reps (Heavy Class Clubbells @ 0 choke)

2. Clockwork Squats: 4sets of 16reps (Bruiser Class Clubbells)

3. Reverse Parrys 4sets of 20reps (Bruiser Class Clubbells @ 0 choke) (10 each arm)

Notes: Minus the Drumming, this was one of my best sessions. I simply couldn't find the flow of the movement, and nearly took a Heavyweight Clubbell to the face :shock: (I know I'm supposed to do the Whack a Moles in the other session :oops: ) But then comes the Clockwork Squats and everything is right as rain again. I tacked on two more very solid reps to each set and feel all the better for it.

But the big story tonight was the Reverse Parry's, I pushed hard past my previous stopping point of 16 (8/arm) and went all the way to 20 (10/arm) with all four sets. To give you an idea of how much of a grind the Reverse Parry is, I timed my third set tonight and found that alternating arms, it took me just under 3 minutes to do 20, that's roughly 9 seconds per rep. I was totally fried afterword but I know I've got the weekend to rest up and play.

[Scott Sonnon]

Impressive, brother. The Bruiser Reverse Parry is one of the most brutal exercises I've ever experienced. :twisted:
You're upcoming Bruiser book is going to rock the world of strength training.

[Doug Szolek]

It makes for a balanced session I think, to be humbled by the Drumming :oops: , and then lifted up on the shoulders of the Reverse Parry 8)

[Doug Szolek]

10-18,19-03 Coach Szolek's Weekend Update

All went to plan for the last two days. I ended up doing four DROM sessions (am/pm each day) with a Body Flow play time at mid day. The DROM ended up being more needed than I had expected due to a nice size spill that I took from the Carve Board on Sat. The pavement managed to sand off a layer of callus on my right hand and leave me with a fun little twang in my shoulder. But the DROM was quick to quell the twang and the skin on my forearm and knees will growback in a matter of days. So I'm taking it as a lesson that I ought to get more than 5days riding experience before trying to ride off of a curb.

Well, rested overall, and a viewing of the Matrix Reloaded had me primed to get back to work this morning proving the potential of the human anatomy.

[Doug Szolek]

10-20-03 morning

HULKING OUT Session B

1. Drumming: 4sets of 12-18reps (Heavy Class Clubbells @ 0 choke for the first two sets and then 1/2 choke for the second two sets)

2. Clockwork Squats: 4sets of 20reps (Bruiser Class Clubbells)

3. Reverse Parrys: 4sets of 22reps (Bruiser Class Clubbells @ 0 choke) (11 each arm)

Notes: Well the rest from the weekend proved to be very functional. The Drumming was getting there, but I decided to choke up the handles a bit so solidify the groove. Added 4 reps onto the Clockwork Squats each set which was completely unexpected. And those beastly Reverse Parry's just keep growing. The last set was difficult today but the through the first three the Bruiser just floated off the ground. Which leaves me with the goal of pushing to 40 per set by the end of this cycle.

Also decided to terminate this cycle the week before the CST Gamma in Nov. and then work PHASE IV up to the OCS competition in Feb. The way these next few months are coming together is scary. But not quite as scary as the IMS numbers for my weight class so I know I've got my work cut out for me.

[Scott Sonnon]

Isn't it wonderful how in OCS weight actually works against you because of the time-sensitive event? You actually have to go FASTER than me, darn it. :o :lol: 8)

[Doug Szolek]

Believe me, when it comes down to the OCS, all of my weight will be working FOR me baby! 8) I'll be swinging those Heavy's like toothpicks :)

Well 25lbs., 2 1/2' long tooth picks but toothpicks none the less :wink:

[Doug Szolek]

10-20-03 mid day

Dynamic Range Of Motion

Cervical, Thoracic, Lumbar: Infinities, Diagonals, YinYangs, Clover Leaves, Revolvers, Circles
Shoulders: rolls, Arm Screws, Infinities, Circles, Waves
Elbows: Circles, Infinities, Rolls, Waves
Wrists: Circles, Infinities, Diagonals, Rolls, Waves
Fingers: Circles, Rolls, Waves
Pelvis: Infinities, Diagonals, Yin Yangs, Clover Leaves, Revolvers, Circles, Alternating Hip Infinities.
Hip, Knee, Ankle: Infinities, Circles, Waves
4 Corner Balance Drill w/ Arm Stretch: 10 seconds each position.
Feet: Waves, Rolls.
Vibrational Drills: Squats, Strikes, Projections, Sweeps.

Abdominal Waves: 3sets of 40 on the Control Pause.
1set of 55 in a downward breath wave.
1set of 30 in an upward breath wave.

Notes: Smooth session. Everything's loose and ready for this evenings work. Added the abdominal work to the end to help correct my low back postural problems by strengthening the abdominal wall through and through. Abs of steel ain't gonna have anything on me. Mine will be abs of "spring steel". 8)

[Doug Szolek]

10-20-03 evening

HULKING OUT Session A

1. Samson Casts: 4sets of 12reps (Welter Class Clubbells @ 0 choke)

2. Whack a Mole: 4sets of 16reps (Bruiser Class Clubbells)

3. Bottom-Up Lateral Press: 2sets of 6 (Bruiser Class Clubbells)

Notes: Felt tired the whole session because I didn't eat soon enough prior to it. In spite of this though, I saw solid progress in my lifts from my last Session A. And I have gone and added another treat from my upcoming book, Anabolic Bruiser Conditioning. The Lateral Press will be described in detail later today in the Strength and Conditioning forum so stay tuned if you're ready for another glimpse of Knuckledragger ABC's.

[Doug Szolek]

10-21-03 mid day

Dynamic Range Of Motion

Cervical, Thoracic, Lumbar: Infinities, Diagonals, YinYangs, Clover Leaves, Revolvers, Circles
Shoulders: rolls, Arm Screws, Infinities, Circles, Waves
Elbows: Circles, Infinities, Rolls, Waves
Wrists: Circles, Infinities, Diagonals, Rolls, Waves
Fingers: Circles, Rolls, Waves
Pelvis: Infinities, Diagonals, Yin Yangs, Clover Leaves, Revolvers, Circles, Alternating Hip Infinities.
Hip, Knee, Ankle: Infinities, Circles, Waves
4 Corner Balance Drill w/ Arm Stretch: 10 seconds each position.
Feet: Waves, Rolls.
Vibrational Drills: Squats, Strikes, Projections, Sweeps.

Abdominal Waves: 3sets of 45 on the Control Pause.
1set of 65 in a downward breath wave.
1set of 35 in an upward breath wave.

Notes: Been experimenting with more than one new toy of late. Looking deeply into my Maximologist's Arsenal. Liking the what I'm getting out of these three sophisticated abdominal drills. Though I think I'm gonna start putting them before my DROM so I don't carry the tension out of the session.

[Doug Szolek]

10-22-03 morning

HULKING OUT Session A

1. Samson Casts: 4sets of 12reps (Welter Class Clubbells @ 0 choke)

2. Whack a Mole: 4sets of 16reps (Bruiser Class Clubbells)

3. Bottom-Up Lateral Press: 4sets of 6-8reps (Bruiser Class Clubbell)

Abdominal Waves: 3sets of 60, 55, 55; on the Control Pause.
1set of 60 in an upward breath wave.
1set of 50 in a downward breath wave.


Notes: What a morning! Maintained on the Samson's and Whack a Moles, and really busted loose on the Bottom-Up Lateral Press (details of this still on the way). Really tying together my entire shoulder girdle into growth. Experimenting with some high frequency (as in every session) core activation exercises. Liking the results so far.

[Doug Szolek]

10-22-03 mid day

Dynamic Range Of Motion

Abdominal Waves: 3sets of 55, 50, 50 on the Control Pause.
1set of 60 in an upward breath wave.
1set of 55 in a downward breath wave.

Cervical, Thoracic, Lumbar: Infinities, Diagonals, YinYangs, Clover Leaves, Revolvers, Circles
Shoulders: rolls, Arm Screws, Infinities, Circles, Waves
Elbows: Circles, Infinities, Rolls, Waves
Wrists: Circles, Infinities, Diagonals, Rolls, Waves
Fingers: Circles, Rolls, Waves
Pelvis: Infinities, Diagonals, Yin Yangs, Clover Leaves, Revolvers, Circles, Alternating Hip Infinities.
Hip, Knee, Ankle: Infinities, Circles, Waves
4 Corner Balance Drill w/ Arm Stretch: 10 seconds each position.
Feet: Waves, Rolls.
Vibrational Drills: Squats, Strikes, Projections, Sweeps.

Notes: A much needed session. Really pushed past some barriers in my morning HULK OUT and needed the active release of so much compression. Also switched the Ab Waves to the begining as I planned and really liked the effect, especially how much more aware of my abdominal function I was during the Hip, Thoracic and Lumbar mobility drills. Gimme another week or two and Shakira won't have nothin' on me. :wink: 8) :P :roll:

[Doug Szolek]

10-22-03 evening

HULKING OUT Session B

1. Drumming: 4sets of 12-22reps (Heavy Class Clubbells @ 1 1/2" choke)

2. Clockwork Squats: 4sets of 20reps (Bruiser Class Clubbells)

3. Reverse Parrys: 4sets of 26reps (Bruiser Class Clubbells @ 0 choke) (13 each arm)

Abdominal Waves: 3sets of 65, 55, 50 on the Control Pause.
1set of 63 in an upward breath wave.
1set of 55 in a downward breath wave.

Notes: It was nothin' but shear determination, keeping me in the gym tonight to finish my Reverse Parry's that were trying to finish me. Silly me didn't look at my training log to see that I only needed to do 24 reps to progress but I guess the a few larger steps won't hurt. Strangely, my erectors began to fatigue late into my Reverse Parry's, I think this is due to my recent addition of the high frequency Max-Ab-ology that I've been tacking onto every workout. Well craving late night protein, off to the kitchen.

[Doug Szolek]

10-23-03 mid day

Dynamic Range Of Motion

Abdominal Waves: 3sets of 45, 40, 40 on the Control Pause.
1set of 45 in an upward breath wave.
1set of 40 in a downward breath wave.

Cervical, Thoracic, Lumbar: Infinities, Diagonals, YinYangs, Clover Leaves, Revolvers, Circles
Shoulders: rolls, Arm Screws, Infinities, Circles, Waves
Elbows: Circles, Infinities, Rolls, Waves
Wrists: Circles, Infinities, Diagonals, Rolls, Waves
Fingers: Circles, Rolls, Waves
Pelvis: Infinities, Diagonals, Yin Yangs, Clover Leaves, Revolvers, Circles, Alternating Hip Infinities.
Hip, Knee, Ankle: Infinities, Circles, Waves
4 Corner Balance Drill w/ Arm Stretch: 3 times through each position.
Feet: Waves, Rolls.
Vibrational Drills: Squats, Strikes, Projections, Sweeps.

Notes: Had some comments from the peanut gallery during my abdominal waves, luckily laughter works well with a stomach vacume :shock: Much tension to be worked out of my posterior deltoids and pecs. But all went well.

Got some of my own advice back about the 4Corner Balance Drill so I switched up my protocol for it. Now rather than holding the positions for time, I'm flowing into and through each position to the next for reps. Really liked the way this felt.

[sin_goodfellow]

I was curious if the abdominal waves you are describing are part of Warrior Wellness or Maximology? Warrior Wellness is on the way and I cannot wait for it to arrive!

Thanks,
Jesse

[Doug Szolek]

The wave on the control pause is demonstrated in Maximology, and the upward and downward breath waves are my own extrapolation of the principles behind the control pause wave. You can expect to hear more about them in the near future 8)

[Doug Szolek]

10-24-03 early morning

Awoke to find an old friend has moved back to town in my right shoulder :evil: going to hit a shoulder intensive DROM session here in hope of keeping an extended weekend from training at bay. Will know in an hour whether or not this mornings "Session B" is a go.

[Scott Sonnon]

Take the weekend off your shoulders, amigo. You've earned it. Besides, you're just about due for a Mountain run. :twisted:

[Doug Szolek]

" :?: :!: Mountain Run :!: :?: "

(He said, with a look of confused worry on his face.)

[Doug Szolek]

10-24-03

early morning

Intensive DROM session to release my shoulder twang.

later morning

35 minute jaunt over the river and through the woods but grandma wasn't home (what the hell is that supposed to mean :? )

afternoon

DROM mobility session with the help of the Red Hot Chili Peppers.
70 minutes of funk-rock groovin'.

Notes: The kid in me is still coming to terms with the necessity for days like this when the joints say that it's not quite time to take the next step. All in all a wonderful day. I confirmed my hunch that I haven't lost a bit of my cardio-endurance since going hypertrophic the past few weeks. Running was easier today than I remember it being the last time when I was actually training it. Will probably continue this pattern over the weekend and get back to HULKING OUT on monday.

[Doug Szolek]

The silence subsides :?

It seems the impact from a spill I took off of the carve board a week or so ago has left me with more of a shoulder issue than I wanted to admit right after it happened. Long story short, this week has been set aside for active healing of the shoulder before I do any permanent damage by forcing the training over the injury.

An interesting side note is that I think this injury is somehow connected to the tension in my low back and rear pelvis.

I've been working weighted DROM with the Fly Class Clubbells since Friday. As well as my regular DROM and one mobility session a day aimed at the affected shoulded where I work the shoulder through some very sophisticated cam shaft circles and infinties after hyper mobilizing the opposite foot, ankle, knee, hip and then spine up to the right shoulder. Positive signs thus far, and I'm learning every session to be thankful for the opportunity to learn more about how best to heal myself when necessary.

I'll have more details on these sessions after I complete each and enter them here.

Learning from injury,

[Doug Szolek]

10-30-03 Morning

Body Flow, Kinetic Chain

Spinal Rock Forward; roll down to lying on my back; Back Bridge;
Spinal Rock Backward; roll down to lying on my back; Back Bridge.

Notes: Worked this beauty for about a half hour to wake up. Really helps to face the day without the low back tension that I've been holding. Getting my back, back to freakish levels of controled relaxation allowing flexability.

[Doug Szolek]

10-30-03 mid day

Weighted Range of Motion

Left/Right planes infinity w/ Fly Class Clubbell 20 each direction each arm.

Top/Bottom planes infinity w/ Fly Class Clubbell 20 each direction each arm.

Front/Back planes infinity w/ Fly Class Clubbell 20 each direction each arm.

Notes: Shoulders feeling great after this session. I was only reminded of my injury through one rep of the back plane. Tension is being forced to let go. "Road to Recovery", next exit.

[Doug Szolek]

10-31-03 mid day

For some reason I had the urge to drive to the beach this morning. Did my DROM there, on some large rocks standing out of the water right as the sun was rising. Once I got into my shoulder work I was very well warmed all over and the shirts and shoes came off but stupid me forgot my swimming trunks so now polar dip for an exclamation point to the morning's practice.

At any rate had a great trail run to the beach from where I parked, and a nice walk after my practice.

Dynamic Range Of Motion

Abdominal Waves: 3sets of 50, 50, 50 on the Control Pause.
1set of 60 in an upward breath wave.
1set of 55 in a downward breath wave.

Cervical, Thoracic, Lumbar: Infinities, Diagonals, YinYangs, Clover Leaves, Revolvers, Circles
Shoulders: rolls, Arm Screws, Infinities, Circles, Waves
Elbows: Circles, Infinities, Rolls, Waves
Wrists: Circles, Infinities, Diagonals, Rolls, Waves
Fingers: Circles, Rolls, Waves
Pelvis: Infinities, Diagonals, Yin Yangs, Clover Leaves, Revolvers, Circles, Alternating Hip Infinities.
Hip, Knee, Ankle: Infinities, Circles, Waves
4 Corner Balance Drill w/ Arm Stretch: 10 seconds each position.
Feet: Waves, Rolls.
Vibrational Drills: Squats, Strikes, Projections, Sweeps.

Notes: the waves and inconsistent horizon had me leaning every which way during my lumbar ROM drills. Nearly fell in several times, which wouldn't have been so bad if not for the jagged rocks just below the water at my position. Makes for interesting variables anyway. Hoping to do this tomorrow morning again only this time with adequate swimwear. I don't need any fines for indecent exposure in a state park.

[Doug Szolek]

10-31-03 mid day

random work :)

45minutes on the Indo Board doing squats and mainly just playing around.

Just two more days till I allow myself to swing the heavy Clubbells again. Stupid crappy shoulder injury, just go away :cry:

Hang in there. The weighted ROM is a miracle worker on tweaked shoulders. I'm sure your using this time to devise new evil plans for youself anyway

Bill

[Doug Szolek]

New and evil plans for myself and everyone else as the ABC Manual is nearly completed :twisted:

[Doug Szolek]

11-3-03 morning

HULKING OUT Session B

1. Drumming: 4sets of 12-22reps (Heavy Class Clubbells @ 1/2 choke)

2. Clockwork Squats: 4sets of 20reps (Bruiser Class Clubbells)

3. Reverse Parrys: 2sets of 26reps (Bruiser Class Clubbells @ 0 choke) (13 each arm)

Abdominal Waves: 3sets of 70, 70, 60 on the Control Pause.
1set of 65 in an upward breath wave.
1set of 60 in a downward breath wave.

Notes: Oh man, oh man it's good to back. And with the realization that while my shoulder was healing, I was growing. Zero Strength loss in the lay off, and my size is significantly increased. I guess even the hulk has to sleep after a hard time of rampaging :wink:

Only did two sets of Reverse Parry's because even though the strength was there, I didn't want to push the newly knitted shoulder. We'll work it in nice and easy like. Making steady improvements with the Abdominal Waves and my core is getting this freakishly graceful tightness to it. One last layer of fat to burn off before the fruits of this labor are readily visible.

Well, time for my DROM among other fun. Man it's good to be back at the game. :D

[Doug Szolek]

11-3-03 mid day

Dynamic Range Of Motion

Abdominal Waves: 3sets of 50, 50, 50 on the Control Pause.
1set of 65 in an upward breath wave.
1set of 70 in a downward breath wave.

Cervical, Thoracic, Lumbar: Infinities, Diagonals, YinYangs, Clover Leaves, Revolvers, Circles
Shoulders: rolls, Arm Screws, Infinities, Circles, Waves
Elbows: Circles, Infinities, Rolls, Waves
Wrists: Circles, Infinities, Diagonals, Rolls, Waves
Fingers: Circles, Rolls, Waves
Pelvis: Infinities, Diagonals, Yin Yangs, Clover Leaves, Revolvers, Circles, Alternating Hip Infinities.
Hip, Knee, Ankle: Infinities, Circles, Waves
4 Corner Balance Drill w/ Arm Stretch: 10 seconds each position.
Feet: Waves, Rolls.
Vibrational Drills: Squats, Strikes, Projections, Sweeps.

Notes: A good session today. Feeling great to be back in the heavy game. Debating to cut out the second session to allow time and recovery for "other" training. Probably will.

[Doug Szolek]

11-4-03 morning

35 minute endurance trot.

Dynamic Range Of Motion

Cervical, Thoracic, Lumbar: Infinities, Diagonals, YinYangs, Clover Leaves, Revolvers, Circles
Shoulders: rolls, Arm Screws, Infinities, Circles, Waves
Elbows: Circles, Infinities, Rolls, Waves
Wrists: Circles, Infinities, Diagonals, Rolls, Waves
Fingers: Circles, Rolls, Waves
Pelvis: Infinities, Diagonals, Yin Yangs, Clover Leaves, Revolvers, Circles, Alternating Hip Infinities.
Hip, Knee, Ankle: Infinities, Circles, Waves
4 Corner Balance Drill w/ Arm Stretch: Slow Flow through each position for 2reps each leg.
Feet: Waves, Rolls.
Vibrational Drills: Squats, Strikes, Projections, Sweeps.

Notes: Super fun morning, made even more fun by some DOMS in my quads from the Clockwork Squats. As you may have noted I didn't do an evening session last night. I'm still easing my shoulder back into this work, and strangly enough I feel as though there is some change to my training quickly approaching on the horizon. Time will tell...

[Doug Szolek]

Oh yeah, how could I forget to add:

25 minutes of Jacketless Submission wrestling with the master (am I saying "master" out of respect for ability or as a sign of seniority, you be the judge :wink: )

Felt great to know that everything I was doing might work on anyone other than him :oops:

As my bald head was grinding into the dirt I noticed some frost in the grass. My polar training must really be paying off because it fealt downright toasty outside. I'm gonna head back out the bay for some cold swimming just to keep up this wonderful adaptation.

As for my wrestling. Very rusty but always fun. Need to start hitting the soft work regularly.

[Scott Sonnon]

You're wrestling skills have improved, brother. Don't mistake me turning up the juice for regression in your abilities. You're doing very well - make no bones about it.