Heavy Density: Coach Szolek Destroying Something Beautiful

[Doug Szolek]

"Where'd you go psycho-boy?"
"I wanted to destroy something beautiful."
If I need to tell you where that line is from then it probably just means that you spend you're time a bit more productively than watching the same movies over and over...

I walked into the gym this morning with the weight of one of my first "bad-days" in a long time resting on my all-too-apt-at-carrying-a-burden shoulders. I'm not the type to wear my emotions on my sleeve, mainly becaue I rarely were shirts with sleeves. I take my burdens to my Iron Church and lay them at the alter of blood, sweat, tears and vital essence that is my training.

In a language that few can hear and even fewer understand I confess the truth of who I was to become who I am. This is my worship service, this is my time of Holy transformation, this is my work and my passion.

In the fires of my training only the purest expression of I survives to grow another day.

So I opened the door and I stepped inside. I'm inside my heart. Now I imagine that my pain is a white ball of healing light.

I took this heavily muscled frame of bone and sinew and set to work at destroying something beautiful... myself. To do this I chose a means that up to now had only been joked about. I grabbed my Bruiser and began a density cycle that will lead up to a 100+ rep death march of the ABC Side Swipes (details to be released in the upcoming issue of CST mag).

This, My Personal Training Log, is the record of my work. Read it for what it's worth to you and feel free to offer comment, question, and/or suggestion along the way. By myself but not alone I invite the tribe to come along for what will be one helluva ride.

[Doug Szolek]

10-05-03 morning

Heavy Density

ABC Side Swipes
40sets of 5reps in 40 minutes

Bruiser Class Clubbell

Total volume: 215 reps (accidentaly flowed into a 6th rep once or twice then just went nuts on my last set and did about 12 in addition to the mandatory 5)

average PRE=6-7
average RT=7-10

Notes: I return home to find that I can't fit through the door. Developed a slight blister on the pad of my right ring finger. Happens every time I start a density cycle will be a nice callus in a matter of days.

There is something truly primal going on with this exercise. I feel kinda like Dr. Frankenstein when he brought the monster to life and only then realized that he may not be able to control it.

I alternated Right and Left ABC Grip each set but in the future I plan to do the first half Left and the second half Right to more closely emulate how I intend to perform the death march (50 Left Grip and 50 Right Grip non-stop).

Also it took at least till the 6th set for the Bruiser's handle to warm from my grip. Those first few sets had my hands quite numb and that made for very interesting gripping.

[Scott Sonnon]

Brother, you continue to amaze me. If you didn't ever encounter challenge, the unknown would be boring.

[Doug Szolek]

11-05-03 morning - 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: Slow Flow through each position for 2reps each leg.
Feet: Waves, Rolls.
Vibrational Drills: Squats, Strikes, Projections, Sweeps.

Notes: Slightly rushed session, still suffering the effects of stress mixed with a brutal introductory Density Session. Just as I post this the muscle soreness is beginning to crop up in my triceps, lats, and traps predominantly. Body Flow out of bed in the morning is sizing up to be an exercise in relaxation and patience.

[Coach Jones]

Now that's what I cal DENSITY!! You're a machine, man.

-Brandon

Let's just be happy that you can you talk about this club.

[Connie Brown]

Love the title and am in awe of the program.

but okay - what is the movie? I am feeling a lack in pop culture

[Doug Szolek]

Love the title and am in awe of the program.

but okay - what is the movie? I am feeling a lack in pop culture

It's a safe bet that if I quote a movie and don't give reference to it right then, it's probably Fight Club. Next on the list of possibilities would be the Matrix, and then an odd quote from Snatch or the Big Lebowski is bound to pop up now and again, but in this case as in about 75% of the time, it's Fight Club. Seen the movie more times than I can count (no exageration here folks I've really lost count), read the novel three times (enjoyed the ending much better than the movie), and have listened through the soundtrack probably several houndred times (in working out, while writing, and while driving across Montana (that state is just too big)).

Too big for who, "Za German's"

[Scott Sonnon]

:lol: :lol:

[Doug Szolek]

11-06-03 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: Slow Flow through each position for 2reps each leg.
Feet: Waves, Rolls.
Vibrational Drills: Squats, Strikes, Projections, Sweeps.

Notes: Much needed session after this morning's experiment. Tension nearly gone in my low back/pelvis which is good because I my strong point is in top form again but bad because now I want to wrestle everyone in sight :twisted: (I really need to start a grappling and pugilism club).

Super fun discovery this morning when I rolled over to get out of bed I discovered through no small amount of DOMS that due to the Hip Root in the Side Swipe my abs are getting some of the most intense work I've ever put them through. Now if I could just get them to stop being so shy and say hello to the world from which they've been blanketed for so long. :oops:

At any rate, I feel good and I know that I'll be ready for next step in this density cycle tomorrow morning.

:idea: Thinking of adding a 20+ minute run to my active recovery days we'll see come Saturday.

[crubio]

Coach

Looking forward to details about the Side Swipe. Even still your Density program looks intense!

[Doug Szolek]

10-07-03 morning

Heavy Density

ABC Side Swipes
34sets of 6reps in 34 minutes

Bruiser Class Clubbell

Total volume: 210 reps (Flowed into sets of 8 a few times, just a super fun punishment)

average PRE=6-7
average RT=8-10

Notes: Form improving and signs of the torture that higher reps will bring starting to surface. My triceps are showing some of the same signs of overload that they did when I first worked the Swipe for density oh so long ago and then again when I got my Heavy Class Clubbells and worked the swipes for density right away.

Feeling my lats activate all the way down at my last ribs and beyond, I love this stuff.

[Doug Szolek]

11-07-03 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: Slow Flow through each position for 2reps each leg.
Feet: Waves, Rolls.
Vibrational Drills: Squats, Strikes, Projections, Sweeps.

Notes: Lumbar health just keeps getting better. And oddly felt no ill effects from yesterdays experiment. Can only assume that the DROM sessions are maximizing the efficiency of my overall recovery. Looking forward to an enegizing run tomorrow.

Protein (and strangely carb) cravings going through the roof. I bet the chicken population of the USA wasn't expecting this :wink:

[Doug Szolek]

11-08-03 morning

25 minute fun run.

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.

25 minute Soft-Work Submission Grappling

Notes: Am really loving the addition of Grappling to my active recovery days. Though I do have to fight the urge to make the session go all day :D . The Heavy Density is already showing signs of beefing my arms further. As I'm going now I'm planning to continue every other day as I have thus far. No signs of overtraining, just soaring energy.

Doug,

Add a liitle fat to each meal if your craving carbs. A little heavy cream in the protien drinks can kill that pretty quick.

Waiting patiently for the ABCs to be revealed.

Watched "fight club" yesterday - biggest laugh this time wasTyler coming into the kitchen after his night with Marla and saying "you got some crazy friends"

Bill

[Doug Szolek]

Thanks for the tip about the cravings Bill.
As for Fight Club,

"His name was Robert Paulsen, his name was Robert Paulsen..."

[Jay76]

Why is Fight Club a great movie????? Never seen it and wondering if I should see it!!

Any other good movies that I should see??????? :P

[Doug Szolek]

10-09-03 morning

Heavy Density

ABC Side Swipes
30sets of 7reps in 30 minutes

Bruiser Class Clubbell

Total volume: 217 reps (still flowing into extra reps now and again)

average PRE=7-8
average RT=9-10

Notes: RPM's increasing each session so that I still have the same number of seconds to rest as I did in the first session. I can only attribute this to further refining the Technique each session. Grip is showing the first signs of taxation this is gonna require some serious endurance to keep hold of that monster through these next few sessions. I really love this movement, some of the best fun I've ever had with Clubbells.

[Doug Szolek]

Why is Fight Club a great movie????? Never seen it and wondering if I should see it!!

Any other good movies that I should see??????? :P

Jay, I don't want to let this degenerate into movie talk too much... but with Fight Club, I have found it to be largely a "love it or hate it" type of thing. The philosphy behind the characters and events spoke to me from the first time I watched it and everytime I've gone back to well I get something new and great from it. But in that I think I'm in the minority (not that I care). Don't let us few rogue members of "Project Mayhem" lead you into viewing it with too high of expectations, because it's very likely that you'll hate it. I've talked to many who do. I don't imagine that helps you make up your mind about viewing it but that's fine because I wasn't really out to do that in the first place :P

In anycase, PM me if and when you do watch it, I'm interested to see how it will find you.

[Doug Szolek]

11-09-03 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: Slow Flow through each position for 2reps each leg.
Feet: Waves, Rolls.
Vibrational Drills: Squats, Strikes, Projections, Sweeps.

Notes: Did half of this session directly following the Heavy Density then the second half about 2 hours later. Working through the shoulders while they were still engorged with blood from such high volume was interesting. Joints just feel like I'm floating after today's work.

[Doug Szolek]

11-10-03 morning

Experimental Training: 30 minutes

Notes: did some admittedly surface level range of motion work during and after this x. work. Finding that the strength and size increases from the x. work are in no way competing with my Heavy Density, I love it :D

[Doug Szolek]

11-10-03 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
4Corner Balance Drill Advanced Level: Slow flow through all 7 positions, 2reps each leg.
Feet: Rolls, Waves.
Vibrational Drills: Squats, Strikes, Projections, Sweeps.

Notes: Finding that I get much more out of this if I take it slow and do it later in the day. It took me about a hour to do everything listed above and at the end I knew that I was healthier and more fluid than at any other point in my life. I think I'm gonna start working it this way every night.

[Doug Szolek]

11-11-03 morning

35 minutes trotting/jogging

15 minutes of abdominal work and bridge work :P

Notes: Will hit the Heavy Density later this afternoon. And then the DROM this evening. Fun times all around :)

[Doug Szolek]

11-11-03 morning

Heavy Density

ABC Side Swipes
26sets of 8reps in 26 minutes

Bruiser Class Clubbell
Total volume: 210 reps (only flowed into an extra rep twice today)

average PRE=8
average RT=9-10

Notes: My rate of technique seems to be topping out finally so that each set is now taking about 34 seconds. I was using a different Bruiser today and didn't know going in that it had some sort of oily residue on the handle. Made things difficult for the last 2-3 reps of each set. After words my shoulders just felt like flying away...

Really loving the side swipes and I can picture them being part of a barbarians regular training :twisted: I mean one isn't born knowing how to handle a war hammer or battle axe.

[crubio]

That is just plain evil, no make that twisted evil :twisted: Massive.

[Jay76]

Coach

Where are your Nutrition log updates? Like reading them :D :D :D :D

[Doug Szolek]

I was just about to post an update to that today so all I can say to you is how did you get into my head :?: :wink:

[Doug Szolek]

11-12-03 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
4Corner Balance Drill Advanced Level: Slow flow through all 7 positions, 2reps each leg.
Feet: Rolls, Waves.
Vibrational Drills: Squats, Strikes, Projections, Sweeps.

Notes: One big "no-no" I didn't make time to do this last night and woke up wicked tight this morning. Went to work on it first thing into training and all was back to "Super Great" in no time :) .

[Doug Szolek]

11-12-03 afternoon

30 minute trail run, good stuff. May take some time to do some Body Flow and bridge work later tonight.

[Doug Szolek]

11-13-03 morning

30 minutes trail run always fun.

[Doug Szolek]

11-13-03 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
4Corner Balance Drill Advanced Level: Slow flow through all 7 positions, 2reps each leg.
Feet: Rolls, Waves.
Vibrational Drills: Squats, Strikes, Projections, Sweeps.

Notes: Putting off the Heavy Density till later in the day, enjoying the effects of seperating my efforts through the day. Making noticable progress every session in my lower back. This is working together well with the bridge work that I've been toying with in the evenings. Much fun all around.

[Doug Szolek]

11-13-03 afternoon

Heavy Density

ABC Side Swipes
24sets of 9reps in 24 minutes

Bruiser Class Clubbell
Total volume: 216 reps (no extra reps this time and no reps period for a while to come more on that in a bit)

average PRE=9
average RT=9-10

Notes:Well I got to this session as I had planned to but as the delayed report may suggest, all is not kosher. Many different things in my life have lead up to what is manifesting as a very dangerous environment in my low back. I'm gonna have a full report on the matter in the R.R.R. forum posted later tonight. For now I know that the part that this Heavy Density played is only due to my fear of being who I was compelling me to work too hard and too often.

As anyone who has read the article knows I broke my own rules for this program in that I was doing it everyother day (not the maximum 3/week) and I was doing this on top of daily running, experimental resistance training, regular submission grappling, and plenty of other goodies that go into making myself ready to present the ABC's to the Tribe.

Honestly, I am greatfull for this time of focused healing because it was going to happen sooner or later and by happening now it simply means that I am ready for the lessons that I'm learning.

Oh yeah don't worry, I will be completing this Monstrous Death March after the CST 8)

[Doug Szolek]

The past three days have met with carefull Dynamic Range of Motion exercise and often painfull Body Flow. But today I managed to go ahead and model the photos for the ABC manual in what turned out to be a 2 hour session of ABC isometrics :x :shock: . My back held up better than I could have hoped and I think I have learned to better respond to the fear/tension in my low back so that it is slowly and completly letting go.

It is still interesting to see how the best growth in my movement freedom to date lead to the discovery of deeper tension that reacted violently to the threat of letting go. My poise is more efficient than ever and my efforts in bodily contorsion continue to progress. This should be a fun week of exploration leading up to an amazing weekend of growth, learning and celebration.

[lorenzodamarith]

hello,

haven't ever "spoken" with coach szolek, but this thread is very very interesting.

if the initial post is understood, coach szolek had a bad day, and apparently focused what could have been "negativity" into a positive goal (a goal that shocked the tribe??).

coach szolek wished to destroy something beautiful. without knowing him, can only speculate on what that beautiful something was. an illusion? some half truth he was clinging to? something that contributed to his bad day?

in any case, this thread, for some reason, is HIGHLY inspirational. we have all had bad days, and this seems a beautifully destructive way to handle it.

coach szolek, we haven't "met", but wanted to take a moment to give you huge respect.

thanks

[Coach Hurst]

While Coach Szolek has retired from the tribe he is still the master of the Brusier (45lbCB) in my mind. The control he displayed with it was just unbelievable. Way back when I first started with CST he was a big influence. I remember watching him at my first CST and just standing there in awe.... This thread brings back some great memories. :)

[shadow]

the phrase "I wanted to destroy something beautiful" is from the movie Fight Club.

Doug, I believe, was a big fan.

[lorenzodamarith]

still the master of the Brusier (45lbCB) in my mind...brings back some great memories.

hello,

memories?

thanks

[lorenzodamarith]

Doug... was a big fan.

hello,

was?

thanks

[Scott Sonnon]

Come meet Doug at CST Omicron, and learn what is the Fulcrum Bar.

[lorenzodamarith]

hello,

coach sonnon, appreciate the invite, but coach szolek sounds big and scary... like a yardboss in a prison or something. by all accounts, this guy is HUGE! hahahahahahahaha!

actually, won't be able to make it as school is starting up again.

stupid education...

thanks

[James Linn]

I remember Coach Szolek as a person that could do anything he set his mind to. He wanted to become more flexible at one point and posted his results.

It was insane. He was HUGE but able to do these freaky contortionistic backbends while kneeling. Total inspiration for me.

I have his first book on clubell training and I still refer to it.
The pioneer of two handed clubbing. He is missed.
James

[lorenzodamarith]

hello,

well, if it wouldn't be too much trouble, would someone who knows him let him know that his thread is still valuable years later?

thanks

[hideouse]

I remember seeing the video of Coach Szolek doing backbends ending with his elbows and heels touching. too cool, and inspirational. I won't make omicron, but next winter's cert I'll be there and hope to meet him then.

[lorenzodamarith]

I remember seeing the video of Coach Szolek doing backbends ending with his elbows and heels touching.

hello,

wow. apparently, coach szolek is built like a cartoon bulldog, and moves like a cartoon character!

amazing.

thanks

[Scott Sonnon]

After a near fatal blood clot in his leg requiring him to take a long time off training, Doug's bounced back...

[lorenzodamarith]

hello,

well, coach sonnon, there we have it!

big? check.
scary? check.
yardboss? check.
huge? check.

too bad about the clot, but glad to hear he is "back" from it.

still, he looks about as cute and cuddley and coach jones does. did coach szolek EAT a bulldog?!?!?!

thanks

[Coach Hurst]

just wait till you see his new tats... ; )

[weiknarf]

Looking at the pic I have to ask

Which one's the bruiser? ;)