Stuart's Road to GPP

[fbleagh]

Hi Guys,

I figured a new start requires a new log. To "clean the slate" if you will.
this is to log my progress in 2 things

1) My entry into Warrior Wellness
and
2) My first true foray into the realm of Clubbell® GPP - namely a Double Density program ( Drumming and Deadheag Snatch + leverage press )
I'm due to start the DD on the 9th ( now its up here i've gotta do it )

Day 1 -

Well my shipment of goodies from RMAX finally arrived.
My parcel contained the body flow videos and book as well as the warrior wellness tapes.

I just completed my first session with the Basic WW tape and i feel great.
I just followed along with the tape and I have to say I feel absolutely wonderful. I had a fairly stressful day and work and this was jsut what i needed.

I felt pretty good through all of the movements IE no pain encountered

Problem Areas.

The First Neck exercise- side to side ( musclar tension in sternocleidomastiod - as far as i can pinpoint )
The Egyptian - side of neck tight
Rear Arm circles ( tightness in front of shoulder + co-ordination)
Rear Elbow circles ( co-ordination )
Torso Slide side to side - hips kept want to kickout rather than just moving the body.

Everything else felt really good and as i said before i feel tremendous

I am looking forward to gettting up in the morning and running through the tape all over again

Regards,
Stuart Stent

[fbleagh]

Ok guys just a quick update.

I have been doing Warrior Wellness at least once aday for last 2 weeks and I feel great.

I have postponed the GPP for at least another week as after the Fencing conference it has taken me more than a week to recover.
Wow that was a hard weekend.

[fbleagh]

ok well after many many problems with finding a three week stretch in which I can do my double density without it being interrupted by a holiday or something, I have finally managed to start - so here it is my first entry in my DDP program.


Date: 13th of August 2004

Time: 7am - WW til 7:19 - DDP til 7:47

Place: ww in my room - ddp in the backyard

Energy Level: pretty tired but work up a bit with ww - still feeling tired tho

Meals & Nutrition: a bowl of porridge about 10 mins after my workout

Exercise Selection: WW Beginner + double deadhang snatch to leverage press ( 15# choked )

Sets: 20

Repetitions: 5

Rest Period: 20-30 secs between ( concentrated on breathing and vibration drill in rest periods )

Rate of Perceived Exertion (RPE): 7-9 it fluctuated between sets. ie set 9 was hell but set 10 was easy

Rate of Technique (RT): again fluctuating between 5 and 8 - high RT corresponds to low RE and vise versa

Rate of Perceived Discomfort (RPD): 5 - muscular exertion discomfort - no aches or pains during and movements

Sensations: really had to push myself through the first 10 sets - at 9 I didn't feel like I could do the full 20 sets. But pushed my self and felt awesome as I push out the final rep of the final set. Major feeling of accomplishment

Feelings: major feeling of wellbeing at end of session

Images: nothing

Thoughts: feeling keen to get home and do the pm session of my DDP

Questions: none atm



Wow I feel so good after completing that.

StuMc isn't gonna know what hit him when we wrestle at the end of this cycle

[fbleagh]

Date: 13th of August 2004

Time: 6:50pm - Warrior Wellness™ til 7:10 - DDP til 7:27

Place: Warrior Wellness™ in my room - ddp in the backyard

Energy Level: felt lethargic in WW but up to medium energy in drums

Meals & Nutrition: bad lunch today - calamari and chips - dinner soon after workout of spaghetti bolognese

Exercise Selection: Warrior Wellness™ Beginner + drumming ( 15# choked )

Sets: 20

Repetitions: 5

Rest Period: 15-20 secs between ( again concentrated on breathing and vibration drill in rest periods )

Rate of Perceived Exertion (RPE): 6-7.5 - gradually got harder towards last set

Rate of Technique (RT): started at 7 then up to 9 and back to about 8 for last 2 sets

Rate of Perceived Discomfort (RPD): 3-4 - muscular exertion discomfort - no aches or pains during and movements

Sensations: felt great - much less punishing on the grip than the snatch

Feelings: great - my gpp isn't as bad as i thought

Images: a taiko drum

Thoughts: nothing apart from a few little mages of me getting hit int he head by my own club - guess thats just me telling me to improve my technique

Questions: other than reducing the depth of choke is there anything i can do to make these a little harder ? should i slow the movement down at all ?



hmmm also perused the Clubbell® book today and noticed that my snatch + leverage, looked more like a torch press to leverage than a snatch. will do some with an appropriate length stick tommorrow to get the motion drilled into my head.

[fbleagh]

Was feeling pretty tight in the upper back/traps today.

Did my Warrior Wellness Beginner and felt quite a bit better.
Also did some shinrolls, spinal rocks and arm screws.

also did some work with a stick on proper form for the snatch.
I think i've got the form now so hopefully tomorrow workout should be a bit better.

[fbleagh]

Date: 15th of August 2004

Time: 7am - Warrior Wellness™ til 7:16 - DDP til 7:44

Place: Warrior Wellness™ and ddp in the backyard

Energy Level: medium - had a lightish sleep so wasn't still waking up during WW.

Meals & Nutrition: porridge - about 2 hours after workout

Exercise Selection: Warrior Wellness™ Beginner + dead hang snatch to lever
Sets: 18

Repetitions: 6

Rest Period: 10-20 secs between - walked a lap of my back yard to keep moving between sets - also shook out hands

Rate of Perceived Exertion (RPE): 6 - most felt it in my grip

Rate of Technique (RT): 8-9 - much better after my light drills yesterday

Rate of Perceived Discomfort (RPD): 5-6 in left hand during the lever position. sore between the thumb and first finger when the club is laying across it in lever position

Sensations: elation at seeing how much better i coped with the improved technique

Feelings: nothing

Images: nothing

Thoughts: none - just focused on the exercise and correct breathing

Questions: The pain in my left hand is annoying - what exercises can i put in my next cycle to fix that ? also see above question about making the drumming harder without changing the amount of choke.

[fbleagh]

Date: 15th of August 2004

Time: 6pm - Warrior Wellness™ and Body flow til 7:26 ( with friends ) - DDP til 7:42

Place: in the backyard

Energy Level: High

Meals & Nutrition: had a late breakfast so a light lunch - 4 vegemite sandwiches for lunch + a fruit bar

Exercise Selection: Warrior Wellness™ Beginner + drumming ( 16# choked ) + body flow
( leg switch, spinal rocks, elevated scorpion, arm screws , shinbox switch, squat creep, standing knee switch ( fron GTB ) ,shin roll, long arm roll, long arm roll reverse, neck roll, twsiting spinal arch,)

Sets: 18

Repetitions: 6

Rest Period: 10-20 secs

Rate of Perceived Exertion (RPE): 6 - slower this time which kept the intensity up

Rate of Technique (RT): 8

Rate of Perceived Discomfort (RPD): 1-2 - nothing other than tired muscles

Sensations: nothing

Feelings: nothing

Images: nothing

Thoughts: none - just focused on the exercise and correct breathing

Questions: as above The pain in my left hand ( during lever portion of snatch ) is annoying - what exercises can i put in my next cycle to fix that ?

[fbleagh]

active recovery day today.

Slpet in so no Warrior Wellness for me this morning.
Will do some stretches during the day and hopefully a full Warrior Wellness session when i get home tonight.

energy level - medium to low
notes - slight tension in traps and upper scapula ( cant remember the muscles name ) and lower back ( right hand side )

[fbleagh]

Date: 17th of August 2004

Time: 7am - Warrior Wellness™ 7:23 - DDP til 7:43

Place: in the backyard

Energy Level: low hen up to medium after ww

Meals & Nutrition: porridge when i finish writing this up

Exercise Selection: Warrior Wellness™ Beginner + deadhang snatch to leverage ( 15# choked )

Sets: 16

Repetitions: 7

Rest Period: 10 secs

Rate of Perceived Exertion (RPE): 7

Rate of Technique (RT): 8

Rate of Perceived Discomfort (RPD): 4 in left hand during leverage

Sensations: nothing

Feelings: nothing

Images: nothing

Thoughts: none - just focused on the exercise and correct breathing

Questions: as above The pain in my left hand ( during lever portion of snatch ) is annoying - what exercises can i put in my next cycle to fix that ?

[fbleagh]

Date: 17th of August 2004

Time: 7pm - Warrior Wellness™ 7:23 - DDP til 7:34

Place: in my room - it was friggin raining

Energy Level: medium

Meals & Nutrition: 2 x ham, cheese, lettuce sandwiches + 2 litres of
water + 1 tea

Exercise Selection: Warrior Wellness Beginner + drumming ( 15# choked )

Sets: 16

Repetitions: 7

Rest Period: 10 secs

Rate of Perceived Exertion (RPE): 6

Rate of Technique (RT): 8

Rate of Perceived Discomfort (RPD): none

Sensations: nothing

Feelings: nothing

Images: nothing

Thoughts: none - just focused on the exercise and correct breathing

Questions: as above The pain in my left hand ( during lever portion of
snatch ) is annoying - what exercises can i put in my next cycle to fix
that ?