View Full Version : Rick Huse - Mission Redefined
11-20-2003, 04:18 PM
Scott was kind enough to work up a new training program for me which takes into account my goals of vitality, strength (both endurance & power), body fat loss and OCS (& GS) competition in the future. This was first posted over the weekend in the 50+ Forum and Scott asked me to re-post here so that more members of the tribe could follow along. So here is the new program, Mission Redefined:
You wrote that your physician cleared you but warned you that the fissure could reoccur. Do you mean that he said the area remains structurally weak, or that if you train in the same manner that it may reoccur. You wrote that you believe he was cautioning you to start slowly and remain aware of the area. No one can determine "slowly enough" but you, so please... stop before fatigue and unlike those lethargic folk who need a kick in the can, take an extra day off anytime you feel lack of motivation; it's your body's way of saying, "if you don't give me sufficient time to recover, I'm going to create an injury or illness so that you do pay me due attention." I'm not telling you anything you didn't know here, but I'm obligated to remind you that you train at your own risk, and that this program is not to be followed absolutely. I create this for you as a reference guide to which you adapt to meet your needs as you evaluate them on a day to day basis.
You said that you cannot begin until the final treatment convalesces, so you must use your good judgment when to begin this suggested program.
You wrote that you want a program that focuses on vitality, strength (both endurance & power) body fat reduction (currently 11% +/- with a target of 8 - 9%) and OCS in the future. Between the Swipe and the Mill you may cover each of these goals (especially OCS), but we're going to throw in some assistance lifts on your "Practice" sessions (not included in your "Training" session.)
You wrote that you train in the mornings before you go to work at 9:30AM and have approx. 30-45 minutes. Thursdays & Sundays are best for longer sessions.
Monday - OFF
Tuesday - PRACTICE SESSION A (Read Below)
Wednesday - PRACTICE SESSION B (Read Below)
Thursday - Warrior Wellness™ plus WORK SESSION A (Read Below)
Friday - Warrior Wellness™
Saturday - Warrior Wellness™
Sunday - Warrior Wellness™ plus WORK SESSION B (Read Below)
Each PRACTICE SESSION will comprise three pivotal exercises which emphasize the transitional movements in the OCS events. These can both be considered “assistant lifts” and OCS SPP to prime the muscle software for impending volume, intensity and density. This Practice is CRUCIAL to your Work Sessions and should not be considered subordinate.
Do these core component exercises in Ratchet-style circuits (i.e. 1 or each, 2 of each, 3, 2, 3, 4, 3, 4, 5, 4, 5, 6, et cetera) at a very slow and smooth tempo: the goal obviously - to refine the technique and to awaken the mechanoreceptive sense to the transitional movements of the Swipes and Mills. Stop with some gas in the tank.
Regarding the Mill Assistance Lifts: Do one repetition of each of the three assistance exercises with one arm (rest pausing/parking in between each exercise). Switch and do one repetition of all three exercises with the other arm. Switch and do 2 repetitions with original arm. Switch and do 2 reps with the other arm, and so on.
Click here for photos of these exercises.
Practice Session A: Saber-grip Inward Pendulums, Taskmasters and Short-Whips
Practice Session B: Basic Arm Swings, Spouts and Cossacks
(make the Cossack squats SHALLOW, not deep at all!)
Your Work Sessions comprise the OCS events themselves: the Swipe and the Mill, alternated on Work Session days. These will be done in Double Death March (not Double Density) style. Total volume you want to achieve per work session is 200 repetitions. Stop whenever you feel a rep before failure. When you can complete a step without failure, you may advance to the next step.
Work Session A: Swipes
Work Session B: Mills
Mills with one 15lbs. Clubbell® and Swipes with two 15lbs. Each repetition will require approximately 3-5 seconds/repetition (if 5 seconds, then stop at approx. Step #8, the 12 rep range; and if 3 seconds/rep, you can make it to the final step.) Step#12 will be one constant set of 100 repetitions in as much time as you need without setting down your Clubbells® on the ground. You may shoulder park them.
Remember that Swipes are primarily bending at the hips sitting backwards, not squatting down. Go for chest to knees.
And you use Performance Breathing™ in this ENTIRE program!
Mills are alternated L/R, but you're not doing OCS style rep-points. One rep one side is one rep; so if you're doing a total volume of 100 reps, it's actually 50 Right and 50 Left. If this isn't clear let me know.
Step #1: 40 sets of 5 repetitions in 40 minutes
Step #2: 34 sets of 6 repetitions in 34 minutes
Step #3: 29 sets of 7 repetitions in 29 minutes
Step #4: 25 sets of 8 repetitions in 25 minutes
Step #5: 23 sets of 9 repetitions in 23 minutes
Step #6: 20 sets of 10 repetitions with 1 minute rest between sets
Step #7: 19 sets of 11 repetitions with 1 minute rest between sets
Step #8: 17 sets of 12 repetitions with 1 minute rest between sets
Step #9: 16 sets of 13 repetitions with 1 minute rest between sets
Step #10: 15 sets of 14 repetitions with 1 minute rest between sets
Step #11: 14 sets of 15 repetitions with 1 minute rest between sets
Step #12: 1 set of 100 Swipes - 30-60 minute break and then 1 set of 100 Mills
Please export and repost this to the Personal Training Logs under whatever title you deem appropriate beginning with your last name (for scanning convenience.)
Please keep me advised of your daily report by recording as much detail as you feel comfortable. Often our emotional attitude towards training, the thoughts which bubble to the top reflect MORE about our performance and physical state than any technical discoveries. Feel free to elaborate as much as you wish. If I'm away from my office, other instructors will most likely be available.
I didn't kid-glove your program. You must do be responsible with your own condition. I have no idea, nor is it possible for ANYONE to prescribe an exercise selection or program design over the internet with any accuracy. It's all guesswork. I advise you to take your Clubbells® to your doc on your final visit before beginning the program and SHOW him the exercise selection to find out his opinion and receive his clearance.
[edited in to expand explanation of Practice Session A protocol.]
Yours in strength,
I am very grateful to Scott for his time, his knowledge and for his sincere desire to help others obtain their goals. Now it is time to get to work!
11-20-2003, 05:07 PM
This has been a very busy week and this evening is my first opportunity to post workout details.
I started the program on Monday because of a video shoot scheduled early Tuesday. I thought that one day's rest would be enough to recover from Saturday's baseline tests. I was wrong! Oh well, the show goes on. What I had was what I had.
17 Nov 03 - Monday AM
Practice Session A
Sabre Grip Inward Pendulum
15# CB x 1,2,3,2,3
The fatigue from Saturday showed up in the Taskmaster with my left arm. The first rep was a wakeup call. It just didn't feel right to push the session any more than I did.
19 Nov 03 - Wednesday AM
Practice Session B
15# CB x 1,2,3,2,3,4,3,4,5
Today I felt a lot stronger and the numbers show it. I had to keep reminding myself that the purpose of this session is to "learn" and practice the moves. Steve Maxwell stated at the Sept 03 RKC that for every sloppy rep it takes 10 perfect reps to re-groove the movement. In other words, bad form is just not worth it.
20 Nov 03 - Thursday AM
Work Session A - The Swipe
(2) 15# CB 5 x 37 sets / 40:00 (40 sets / 44:00)
I had no clue how this session was going to turn out. My baseline test was just 30 reps and that was mostly a result of the grip blowing up. I didn't know how much volume I could do. To my surprise it went pretty well. The effort felt very much like my longer sledgehammer/body weight circuits, just a different tool and new skill set. I did have trouble with getting out of the landyards and re-gripping between sets. I felt that I lost time getting in and out of the grip but I got better as the session went along. I tried to stay on a one set per minute schedule but fell behind by the 10:00 mark. A couple of times I tried to get caught up by reducing the time between sets but form started to get loose.
As fatigue set in, the larger muscle groups started to kick in to make the movement more effective and efficient. I began to focus on breath, tight-loose-tight gripping and using the hips/core muscles. The reason for continuing to 40 sets was: one, I was close, two, I still gas in the tank and three, it felt good. Next time around the goal is to get the 40 sets in 40:00.
11-23-2003, 07:08 AM
21 Nov 03 - Fri & 22 Nov 03 -Sat
Rest Days with Warrior Wellness Level 2 & Performance Breathing
DOMS showed up in the traps & triceps insertion from the Swipes on Thursday. Fingers felt "thick".
23 Nov 03 - Sun AM
Work Session B - Mills
The workout called for 200 total reps in 40:00, 5 reps right hand / 5 reps left hand (100 reps per side). Well, I just got carried away. I went at a comfortable pace, alternating right/left side and before I knew it I had 200 reps in 26:00. With 14:00 to go, I decided to continue on and complete the 40:00 and let the rep count just happen.
15# x 5R/5L x 61 Sets - 302 Total Reps
O.K. Scott, now what do I do?
Comments: Left side is still searching for a groove. Didn't feel clean bringing the CB in for the begining of the cast which then affected the path of the cast. The groove faded in & out.
As with the Swipe Work Session, fatigue allowed the larger muscles to contribute more. In Doug's OCS Manual, he pointed out the dip during the outward portion of the pendulum and the dip at the begining of the cast. I noticed more leg action as I got deeper into the sets.
The left side needs more work on the groove and the Swipe is way behind the Mill work capacity due to recent injury limitations and needs to be balanced out for future OCS competition.
Thanks for checking in and for any comments & suggestions.
11-27-2003, 07:09 AM
Happy Thanksgiving Everyone,
Time to get caught up on workout posts.
24 Nov 03 - Mon
Warrior Wellness 2 / Rest Day
25 Nov 03 - Tues
Warrior Wellness 2
Practice Session A Circuit 15#CB x 1,2,3,2,3,4,3,4,5 r/l
Sabre Grip Inward Pendulum
Comments: Left arm is still behind the right arm in technique, better than last week but still not even. When I do Shoulder Casts with both arms, right/left are dead-on but when I do a single arm muscle out the left side wanders in and out of the groove.
26 Nov 03 - Wed
Warrior Wellness 2
Practice Session B Circuit (2) 15#CBs x 1,2,3,2,3,4,3,4,5
Comments: The only difficulty with this circuit is the 1/2 Parry protion of the Spout. I am not always clean with the Parry and often come close to landing on my toes. Haven't hit them yet. Jeff Martone said while doing H2H KB Juggling, "..quick feet are happy feet." ,so far my feet are HAPPY.
27 Nov 03 - Thurs
Warrior Wellness 1 & 2
Work Session A - Swipes (2) 15#CBs
40 Sets x 5 Reps / 40:00
Comments: Form was much better than the 1st session and I easily stayed on pace for the 40:00 time limit. The "hip/core" connection really started to groove in, resulting in less stress on the elbows and hands. The only downside of the workout was serious left forearm tightness from the two previous Practice Sessions. This is the 1st time for putting the 3 scheduled workouts back-to-back and the left arm wasn't really happy about it.
I ordered Doug's ABC Manual this week and it should arrive Friday or Saturday. I have my hands full with this program but I was really curious about what Doug has come up with and to get a broader view of what can be done with CBs.
Have a great Thanksgiving!
11-29-2003, 08:02 AM
Friday was a physically crappy day, post Thanksgiving "God, I'm tired" day.
28 Nov 03 - Friday
AM - Warrior Wellness 2
Left forearm was still very tight from the workouts this week. I did wrist rolls & elbow rolls throughout the day to try and breakup the congestion. If anyone has any ideas for forearm tighness, please let me know.
PM- Doug's ABC Manual arrived. So when I got home from work, I read through the book. Of course, I had to try some of the exercises. The heaviest CBs I have are a pair of 20#s. A 25# should show up Monday and more than likely I'll order a 45# next week.
29 Nov 03 - Sat
AM - Warrior Wellness 2
O.K., I know it is scheduled to be a rest day but I felt I needed some exercise activity.
2 Set Circuit / :30 Rest
KB Snatch 16Kg x 6R/6L RPE-4 RT-8
CB Barbarian 20# x 5R/5L RPE-4 RT-8
CB Crowbar 20# x 5R/5L RPE-6 RT-6
CB Side Swipes 20# x 5R/5L RPE-6 RT-4
KB Snatches-just to stay in touch with KB technique, I feel rusty because of injuries and layoff.
Barbarians-interesting strength move but the 20#s were too light, needed to work on flag lockouts for OCS Swipes & Mills anyway.
Crowbar-wanted to see how the hands worked together under that unique pattern.
Side Swipes-had trouble with the hip rooting but started to get the hang of it during the 2nd circuit. GREAT EXERCISE!
I really like the ABC approach and look forward to doing more in the future with heavier CBs. Doug has done a great job and his passion for CBs is infectious. For now I can only dabble with ABC's because of my current program of volumne & density for OCS. I suggest you get the ABC Manual and have some fun.
11-30-2003, 08:22 AM
30 Nov 03 - Sun AM
Warrior Wellness 2
Work Sessions A - Mills
15# CB x 6R/6L x 34 Sets / 34:00
Last week I pushed too much volume & caused a lingering fatigue/congestion in the left forearm, especially the extensors. So today I got back on schedule with Scott's program, 6 reps per arm, 34 sets in 34:00. The pace was easy at RPE of 6 but RT at 6/7 was trying to catch up with work capacity and left side lagging behind the right.
I am still waiting for heavier CBs (25# & 45#) to show up for ABC's so I finished with a set of Barbarians "Lite" 20#x 5R/5L with a focus on flag lockouts just for grins. RPE-4. RT-8.
Got to go to work. Thanks for checking in!
12-02-2003, 06:56 PM
2 Dec 03 - Tuesday AM
Warrior Wellness 2
Practice Session A - Rachet Style Circuit 15#CB
Sabre Grip Inward Pendulum
15# x 1,2,3,2,3,4,3 R/L RPE 9 / RT 7
ABC Gama Circles "Lite" 20# x 10R/10L RPE 7 / RT 8
The Practice Session focused more on the finer details of the lifts and less on the overall gross movement of each exercise. I felt more connected and more in control. It is very encouraging to feel progress after such a short time.
Speaking of time, I started CB work two months ago and as I've posted early, it has been very interesting diving head first into Knuckledragging.
I am still at awe of the power of CBs and the training knowledge of Scott, Doug and other CST instructors. This is from a hardcore Kettlebell guy whose life was completely turned around by those evil cast iron balls. What a bad ass combination CBs & KBs make. The fun begins!
Now about that poor UPS guy, when I got home I found a 25# and 45# CB by the front door. It is a 60 ft. walk from the street and I'm sure that he hates to see my name on a delivery tag. Of course I had to try a Clean to Order with the Bruiser. The first attempt didn't have enough hip action and fell down from waist level. The second attempt was nailed. After a few reps with each grip I went for a Gama with a right grip. I made it but felt that was enough playing around. Respect the weight and respect the body.
If you have never handled a Bruiser, you are in for a real surprise!
12-03-2003, 05:57 PM
Rick, I gotta say I am impressed by the detail with which you analyze your performance and condition 8) . Reading through your training journal is always something of an adventure unfolding. Keep up the good work and hopefully we'll get to compete along side each other at an upcoming OCS event.
By the way, thank you for the kind words about the ABC manual. It is really fulfilling to find an audience for my pasion :) .
12-03-2003, 07:16 PM
After finishing my post last night, a sharp pain developed at the insertion of the left trap. Something got tweeked while playing with the Bruiser. I did some Warrior Wellness figure 8's and went to bed. Shoulder pain woke me up around 4 am. My first thought was more Warrior Wellness figure 8's. One thing lead to another and I ended up doing the entire Warrior Wellness Level 2 in my darkened workout room, wearing just boxers and hoping that I would remember were I parked those pesky 32Kg Kettlebells. I also wished that I had put on some sweats or at least turned the heat up because I got really cold during the 1/2 hour routine and when I finally got back to bed, my shoulder still hurt and now I was cold to the bone.
When I finally got up with the dogs at 6, my shoulder felt better, so I decided to gently start my planned workout and if any pain showed up, pull the rip cord and walk away.
3 Dec 03 Wed. AM
Practice Session B - Swipe Practice
(2)15# CB -Rachet Style Circuit
Swings, Spouts & Cossacks - 1,2,3,2,3,4,3,4,5,4 RPE-9 / RT-7
Focus was not as sharp as yesterday and form breaks kept reminding me that sleep is a good idea.
ABC Gama Circles 25# x 10R/10L RPE-8 / RT-8
ABC Side Swings 45# x 5R/5L RPE-9 / RT-7
I really love Gama Circles & Barbarians, just have to remember to keep the shoulders packed (source of trap tweeking?...duh!)
Had to start somewhere with the Bruiser, Clean to Order & Side Swings seemed as good as any. "Hip root, hip root, hip root... this not a golf swing!"
Doug, thanks for the encouragement. It means alot. I plan on making CMS at 15#CB @ 180# within a year and higher if things go well. It would be an honor to compete at the same event with you & Scott.
Just a thought. If "form follows function", what does a serious Knuckledragger's body look like? Bodybuilders, powerlifters, cyclists and couch potatoes each have a distinct look. What can a Knuckledragger expect in physical "form" metamorphosis? We all have been amazed by the changes our bodies have expressed through our various fitness pursuits. With the infancy of CBs, this aspect is really going to be interesting.
12-03-2003, 08:21 PM
I can only dabble with ABC's because of my current program of volume & density for OCS. I agree that you may be combining too many variables: ABC and OCS. When sticking to your OCS plan, the average athletic body may adapt and overcome any slight deviations from proper form. However, when colliding ABC and OCS - even slight deviation on proper form may lead to problems... such as improper shoulder pack leading to tender attachments... and eventually accumulating into injury. Perhaps you should stick to the plan, and finish out the cycle before progressing on to other directions.
Yes, it will certainly be interesting to observe what form will follow CST function. I suspect that unlike "bodybuilders, powerlifters, cyclists and couch potatoes," CST will lead to the purest expression of individualism... each person manifesting their own unique appearance.
Of course there will be obvious distinctions such in bodybuilding with the dramatic emphasis on small joints to lend the illusion of larger muscles - in CST, the slim ratio of joint to muscle belly demonstrates the focus upon soft tissue and the full length of the muscle. There is also the disparity of the typical powerlifter's indiscriminate bulk for the sake of leverage critical to the sport - where lean and mean is the name of the CST strength-endurance game.
Who knows? I do know that my article, Growing with the Flow (http://www.circularstrengthmag.com/19/sonnon.html) demonstrated to me that there is a definite visible metamorphosis when only using Clubbells. Men like Doug Szolek transformed in similarly dramatic, though completely unique fashion as well.
12-04-2003, 08:44 AM
You're right Scott, it is time to put the Bruiser aside and stay focused on OCS program.
4 Dec 03 Thurs. AM
Work Session A - Swipes
(2) 15#CBs x 6 reps x 34 sets / 34:00 RPE-9 RT-7
Heart Rate at the end of the last set was 146.
Grip started to go away during the last 3 sets. I was still in control but the movements were not as crisp.
Left triceps insertion pain was present from the begining of the 1st set, more than likely a result of ABC dabbling the last 3 days. Two scheduled days off & Warrior Wellness should bring it around. Another lesson learned. DUH!
Comments: I could sense the body was searching for a more efficient groove. I noticed a deeper hip bend during the swing and a stronger core flexion to start the CBs moving from the back position. The left side is getting better. The path was much tighter, however the leftside seemed slightly out of sync with the right at the end of the forward cast, either slightly ahead or behind. This too should improve with more practice.
Time to rest. Thanks for reading, train with passion and be at peace!
12-07-2003, 08:00 AM
5 Dec 03 - Friday
Rest Day / Warrior Wellness-2
6 Dec 03 - Saturday
Rest Day / Warrior Wellness-2
7 Dec 03 - Sunday
Work Sesion B - Mills
15#CB x 30 Sets x 7 Reps / 29:00 RPE-6 RT-9R/7L HR-90
I was scheduled for 29 sets but I wanted to finish with equal number of sets per arm the result was 30 sets in 29:00.
The performance numbers indicate that Mills are easy for me at this stage of the Death March. I don't think that my heart rate got above 100 bpm. The forearm tightness/pain didn't improve much since Thursday's Swipe Session. The location is the origin of the extensors near the left elbow. I am also getting a lot of cracking & popping in that same joint. 20 years ago, I had a left arm Ulnar Nerve relocation on the opposite side of the elbow because I ripped the nerve out of its channel doing heavy dips and the joint has made a lot of noise since then.
The body is still searching for the groove. Today, I had more hip/core action at the start of the cast. I noticed a dip as the CB was coming to rest in the back position, that in turn was the source of power for launching the cast. This action takes stress off the elbows & wrists and makes the movement more fluid.
Question: Any thoughts about the forearm tightness beyond the wrist & elbow movements of Warrior Wellness 1&2?
Thanks for reading, have a great Sunday and be at peace.
12-07-2003, 08:33 AM
Rick, both of my nerves relocated out of the channels due to Sambo about 10 years ago. As an aside, this made for interesting times in classes at Uni when I would place my elbows on the desk only to discover I was raising my arm outstretched in pain to answer a question for which I was unprepared. :oops: :lol:
Whenever my elbows flair outwards while simultaneously hard hammer gripping (over-gripping) out of Back Position, I cause similar issues. I resolved the issue through focusing upon a modified Sweet Spot Grip in which the hand appears to hold an "ice cream cone". This fairly loose grip prevents generating excessive tension along multi-joint muscles when the arm configuration lengthens the muscles over the bent elbow and wrist.
Keep us apprised of your progress.
12-07-2003, 02:02 PM
Thanks for the input. I'll work on the Sweet Spot Grip and see how it works.
12-11-2003, 04:59 PM
8 Dec 03 - Mon
Serious Elbow Pain - I felt it coming on last week but I wasn't sure if it was going to develop into anything serious. Sunday's Mill Work Session pushed it over the top. Looking back, I see how I brought on.
My Practice Sessions have been less practice and more workout. As the intensity and density have increased in the work sessions, the hard practice sessions have not allowed for proper recovery and the stress load finally caught up with me...DUH! Also, technique was not improving as quickly as it should have because I wasn't grooving better form. Another big... DUH!
9 Dce 03 - Tues.
Scheduled Practice Session - A Mills
Elbow would not allow for any extension movements, so I decided to rest, sort of.
I had not worked upper body pulling for quite some time so I did a day of GTG Pullups at work. I did sets of 4 to 5 reps every hour and half for 9 hours. The elbow was not effected by pulling, it gave me something physical to do and I've always liked pullups.
10 Dec 03 - Weds.
Again, no CB Practice Session - B Swipes
Elbow still tender.
Back to the tactical strength theme. Today, I did a light Pistol workout, 3 sets 4R/4L.
A PT friend of mine came by the store and worked on the elbow for a few minutes to breakup the tightness. It was feeling better but I didn't want to push it.
11 Dec 03 - Thurs.
ABC Hammer Throws 15#CB x 10R/10L
Work Session A - Swipes
(2) 15# CB - 29 Sets x 7 Reps / 30:00 RPE-10 RT-7 HR 140
ABC Hammer Throws 20#CB x 10R/10L
I thought that I would give Swipes a try. The elbow (triceps insertion) felt pretty good however the forearm extensors "blewup", became real tight and created their own havoc during the workout. I fell behind schedule during the early sets. I felt that I was struggling to stay on pace so I didn't make the 29:00 goal.
Comments: I see more clearly how Practice became Workout and how the total volume lead to tendon stress. What a pain! Practice is going to become Practice again, I promise.
I tried ABC Hammer Throws because of my work with Sledgehammers in the past. I wanted see how it felt to swing a CB with two hands. IT FELT REAL GOOOD!
While reading through CTCS, the section regarding the Vibration Drill caught my attention, especially the comment about exercise-induced insomnia. I have had trouble with sleep and recovery for years. I tried the drill for 5 minutes before going to bed Monday and slept better that night, I tried it again Tuesday night and it worked again. Wednesday night, I didn't do the drill and got up several times during the night. So guess what, I ordered the Prime Your Energy tape to explore the technique further.
I'll post again Sunday. Thanks for reading and for any comments and suggestions.
12-14-2003, 07:58 AM
12 Dec 03 - Fri.
13 Dec 03 - Sat.
Scheduled Rest Day, but...elbow is still healing, so I decided to play. The following was a lite workout before going to work. This was a 3 set circuit with :30 rest between exercises. No rest between right and left sides.
Pushups BW x 10 - 10 -10
Pullups BW x 6 - 6 - 6
Pistols BW x 3R/3L - 3R/3L - 3R/3L
ABC Hammer Throws 15# x 10R/10L - 10R/10L - 10R/10L
Abmat Crunch BW x 10 - 12 - 15
Kept the RPE to around 6 & the RT at 9.
14 Dec 03 - Sun.
Scheduled Mill Work Session B
Elbow still needs a little more time to heal so once again I decided to play.
The following was a 2 set circuit with :30 rest between exercises. No rest between right and left sides.
Inward Sabre Grip Pendulum 15#CB x 10R/10L - 10R/10L
KB Snatch 16Kg x 10R/10L - 10R/10L
ABC Clockwork Squat 20# 10R/10L - 10R/10L
ABC Hammer Throws 20#CB x 10R/10L - 10R/10L
Finished off with:
Gama Cast Circles 25#CB x 10R/10L - 10R/10L
Overall the RPE was 7 and the RT 9. The focus today was on form and not to over tax the elbows. Monday is a scheduled rest day. I'll review the elbow situation Tuesday and decide if it feels right to return to OCS Practice and Work Sessions.
Comments: The OSC training (Death March) is sneaky. The volume caught up with me because I was racing to the 100 rep set goal and the elbow joint structure was lagging behind the desire. It was only a matter of time before a break down would occur. Luckily, I didn't do my usual " jumping over the cliff" and press on into the pain. The above workouts are a result of the need to express physical energy, balanced with the necessity to avoid further damage. Sometimes an individual exercise selection doesn't workout quite right. So you need to "know when to hold 'em and when to fold 'em". So far, every exercise chosen has been O.K.
I look forward to the Prime Your Bio Energy Tape to arrive and working further with the vibration drill to faciliate healing & recovery.
Thanks for checking in and for any comments and suggestions.
Train with passion and be at peace!
12-14-2003, 09:17 AM
Rick, could you please describe in details the situation regarding your elbow?
12-14-2003, 12:37 PM
The left triceps insertion got tweaked at the point of beginning of the Mill launch last Sunday, due to too much arm force and not enough hip & core to launch the CB into the cast. This is the same arm that had the Ulnar Nerve relocation 23 years ago and the joint has been easy to tweak ever since then.
Both forearm extensors flaired up this week too due to the rapid increase in Death March volume. More than likely because of "over gripping" and the need to work on "Sweet Spot" gripping.
The forearm have been helped by Warrior Wellness and the elbow was treated by an Active Release Therapist on Thursday with some success.
12-14-2003, 12:42 PM
I suggest that you take a week to two off of resistance training, while ramping up the Warrior Wellness. It may appear that you progress forward while enduring this event, but you may only be reinforcing it. Clean the slate first. You won't lose and will only gain by doing so.
12-14-2003, 06:20 PM
I agree that some healing time is over due. I'll find some other creative way to discharge my physical energy for a week or two.
Thanks for the input. It means alot.
Train with passion & be at peace!
12-25-2003, 11:26 AM
First of all, MERRY CHRISTMAS & HAPPY HOLIDAYS!
14 Dec 03, Sunday, was my last resistance workout. I decided to follow Scott's advice and take time off for the elbow & forearm to heal. Each morning since then, I did Warrrior Wellness (Level 2). I worked on fluid movements, increased ROM and breath. Most of the time I did the entire program with my eyes closed for deeper concentration and body awareness. When time allowed, I added 3 to 4 minutes of vibration drills at the end.
20 Dec 03, Saturday
After a week layoff, I decided to test the elbow/forearm by simple CB movements with 2 1/2# Wooden Indian Clubs. Even with that light weight, I felt pain in the left forearm extensors during Inward Pendulums. So more time time was needed for recovery, at least until Christmas Day.
I was starting to feel slug-like from lack of serious exercise. Time for aerobics.
:06 Hard / :09 Easy x 10:00
5:00 Cool Down
CB Inward/Outward Pendulum 10# x 5L/5R
The aerobic work woke me up.
22 Dec 03, Monday
:06 Hard / :09 Easy x 15:00
5:00 Cool Down
Extended the intervals another 5:00.
25 Dec 03, Thursday
Warrior Wellness was done each day including this morning. Today was the day to test the elbow again with the following circuit (3 Sets / :30 Rest)
Ring Pushups BW x 5 - 5 - 5
Pullups BW x 4 - 5 - 6
Pistols BW x 4L/4R - 4L/4R - 5L/5R
KB Snatch 16Kg x 5L/5R - 5L/5R - 5L/5R
Pavelizer Situp x 8 - 8 - 10
Performance Mills 15#CB x 5R/5L
Performance Swipes (2) 15#CB x 10
The above represents a light GPP workout to gently test the elbow & forearm.
:06 Hard / :09 Easy x 20:00
5:00 Cool Down
Extended the intervals another 5:00 to equal 20:00 of aerobic work.
Comments: The layoff has given me time to reflect. Since the RKC in September '02, I have had more setbacks & injuries than any other time in my workout history. I'm not blaming the tool (KBs) but rather racing ahead of technique to accomplish some level of performance, to get "you're a stud" praise and to reach the level of "mutant" in the eyes of others. Well, I'm tired of pain & setbacks. I am who I am and I am not a Dragon Door "Stud" or "Mutant". I'm just a guy doing the best I can.
I'm rethinking my goals and how I'm going to get there. GS, Tactical Strength and OCS will have to take a backseat for now. I'm not going to chase them, they will come to me if and when the time is right. In the meantime, I feel the need for concentration on GPP. Stay tuned, this is going to get interesting.
Thanks for checking in and for your comments & suggestions.
Have a great holiday. Train with passion and be at peace!
12-25-2003, 05:23 PM
I say to hell with getting injured trying to impress others. I admire you for your determination and spirit. We are fighting together against failure. I hope to see you acheive a speedy recovery and look forward to more of your discoveries. I hope that when you come back from your layoff you will find that WW has indeed reset you and put you on firmer ground to begin your next phase of development.
12-26-2003, 04:13 AM
Unfortunately your sobering discovery does not receive support from the 'church of mutants' - a fanatical cult surrounding the belief system that injury and achievement are two wheels of the same cart. The clergy of this cult will assure you that you pay the tithe of injuries in exchange for the enlightenment of personal records. They negatively stigmatize mature approaches to training, by associating high risk, uncontrolled effort, and reckless determination with quality.
I'm not very popular among the mutants because I don't hesitate to celebrate mature (sophisticated) training. In my experience, when one finally calls bunk to the ruse, true mature mastery begins. And I'd prefer the company of those on the path of mastery over those on the path of mutant-dom any day. What distinguishes them? A mutant pursues personal records to better his self-image (in the mirror or in mind), whereas a master explores lessons to better himself for the sake of family, friends and others in general.
If you look around here at CST, except for a very few hiccups, you are among like-company. Here at least you can enjoy the peace of learning from your experiences rather than suffering them.
12-26-2003, 02:13 PM
Scott & Chris,
Thank you for your support and comments.
I feel like attending a 'Mutants' Anonymous' meeting. "Hi, I'm Rick and I'm a 'mutant want-to-be". "Hi, Rick. Stop training like a jerk."
If it would be O.K. with you, after the holidays, I would like to bounce a few ideas off you.
Train with passion & be at peace.
12-26-2003, 03:38 PM
You know that I'm here if you need anything. Enjoy your holidays and don't take this issue too seriously. Our seriousness comprises half of the over-training dilemma.
01-01-2004, 11:36 AM
Happy New Year to All!
1 Jan 04 - Thursday (late AM)
Warrior Wellness 2 & 3
Time to play with a few ideas:
Super Set - Chain Pushups/Pullups
BW x 2 reps each - 16 super sets in 15:00
Comment: Just working with upper body push/pull in a density approach. Plan to increase reps within the 15:00 time frame.
CB Inward Pendulum - 15# x 10R/10L
CB Shield Cast - 15# x 10R/10L
CB Shoulder Cast - (2)15# x 8
CB Swipe - (2)15# x 10
CB Mill - 15# x 10R/10L
ABC Side Swing - 25# x 10L/10R
ABC Barbarian - 25# x 5R/5L
ABC Gama Cast - 45# x 2R/2L
ABC Gama Cast - 25# x 10R/10L
Comments: Testing left forearm & elbow after almost 2 1/2 weeks of rest and Warrior Wellness. The elbow didn't like Shoulder Casts, Swipes, Mills and Barbarians. They will have to wait awhile longer.
Frank Zane Leg Blaster - BW+75# x 10, 10, 10
CB Hydras - (2)20# x 20, 20, 20
Abmat Crunch - BW x 10, BW+10 x 8
Comments: Had not worked legs for several months while waiting for the anal area to heal. Still slightly sore, so I chose lighter movements to test. Leg Blaster created a tissue pulling, not a good idea. Hydras felt good. Oh well, live & learn.
The time off has given me a chance to reconsider my goals and training approach. I keep coming back to a combination of strength and cardio for health and vitality, GPP with OSC out in the future after the elbow & forearm settles down.
STRENGTH: I really like pullups, so guess what, THEY'RE BACK! They will fill the need for an upper body pull. Next slot to fill was the upper body push. I had been doing KB See/Saw Presses for years but the ring style pushup got my attention (a much needed new drill to work with). The rest of the strength program is still fuzzy. The legs, core and endurance strength still need to be filled in as well as a rep/set structure. Suggestions are welcome.
CARDIO: I just sold my beloved Water Rower (I'm a former competitive rower) because of the anal fissure and years of over-use syndrome injuries to the shoulders, forearms , elbows and wrist. Too cold to run and no room to jump rope, so the X-iser Mini Stepper provides a great workout in a small space. I have been successful in the past with high intensity intervals. The current flavor is short burst with a 2:1 ratio recovery. It works out to :06 hard/ :09 easy (4 cycles per minute) for anywhere from 10 to 40 minutes, 2 to 3 days per week. The concept also works well with CB & KB ballistic drills.
As you can tell this is a work in progess. Over the next few weeks the program will firm up.
Thanks for checking in, any comments and suggestions are welcomed.
Train with passion & be at peace!
01-04-2004, 08:36 AM
4 Jan 04 Sunday AM
Warrior Wellness Level 2
Time to "Rip & Roar": GPP Circuit
Pullups BW x 4
Pushups BW x 6
High Bench Stepups BW x 7R/7L
ABC Hammers 20#CB x 5R/5L
10 Circuits (Sets) in 39:00
Comments: Fast moving circuit with :30 +/- between exercises. Stepups & Hammers included both right & left sides to equal one set. The focus points for the pullups & pushups were breath & confirming the shoulders. As usual with this type of circuit, fatigue starts to set in at the 6th set. Breath and heart rate stay elevated and sweat starts to flow.
I'm waiting for Jeff Martone's TAPS unit (pullup/ring system) from Torque Athletic to show up. Meanwhile, I'm making do with my garage pullup bar & door gym for pullups & rings for pushups. The TAPS unit will allow me to setup in the house and get out of the cold gargage and provide an easy way to setup rings. I'll let you know how it works out.
As you can see, I'm still exploring Bodyweight/CB/KB GPP. This is a work in progress and any comments or suggestions are welcome.
Train with passion & be at peace.
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