Tue 27 Nov 2012
W.O.W. 11/26/12-PWDIR, The Original WOW
Posted by Doug McGuff under Uncategorized
I worked the weekend and UE was booked solid on Monday, so I did the following WOW at Clemson University’s Fike Gym.
Weighted Chin
Hammer Chest Press
Hammer Row
Cable Chest Fly
Barbell Squat 135 x 50
This was a very enjoyable workout. I think it is important to occasionally have that “15 year old kid in the garage” type workout and this definitely fit the bill. The high rep squats brought me back to the day of doing high reps because I was limited by how much I could press over my head.
Speaking of memories, I wanted to let everyone know that Drew Baye has released his series of essays from the late 1990’s. While everyone else was worrying about Y2K, Drew was busy churning out the original “WOW”. After every workout, while still delirious, he would write an essay on whatever topic came to mind. The title of this Cyberpump series was “Post Workout Delirium-Induced Ramblings” or PWDIR. These proved to be some of the most interesting articles I ever read. I remember anxiously waiting for my modem to connect to the Cyberpump website so I could read what was on Drew’s mind.
Recently, Drew has made available as an e-book the full series of PWDIR. I cannot believe it has been over a decade since these were originally released. Interestingly, the articles seem even more relevant today than they did back then. I highly recommend that you consider giving them a look.
They can be ordered at http://baye.com/store/pwdir/
Post your WOW’s and your own PWDIR’s
I didn’t read it, but classic shrugs are constant part of my workout. Upper portion of trapezius responds really well…I hope I won’t develop some dysbalance this way.
@ Brian and Brandon,
Thanks for the suggestions.
I have always included a shrugg in my workouts and do them to on the OME although with a bar in front of the body.Not ideal ,I know but I try to position myself a bit away from the machine so there is less contact with the legs.Ofcourse the problem of the shoulders being pulled forward stays and I try to combat this with keeping the shoulder blades together(as much as possible).Time to construct the bar Joshua uses.I have a trapbar and did shruggs some time ago with this one but found the handles to far apart.Traps (besides giving a Alpha male look)are important for posture bud also spine protection.The shruggs are done in my shedule for mostly this reason. I rotate with neck extension/flexion and or head extension/flexion.These are important and can be incorperated in a big 3-5 without much negative consequence regarding recovery. A few of my clients have difficulty to contract the traps for the movement and can’t keep the arms out of the movement.A matter of forgetting the objective of exercise.
ad
I have never really incorporated shrugs into my w/o’s as I consistently perform TBDL’s.
However after reading the RenEx article and seeing monster Josh’s demo I will give this interpretation a go. I agree with Ad that the handles on the (my) trap bar are too wide, dumbells have friction issues. I have posted a question to Josh re his view on using TSC.
Doug, if you don’t mind me calling you that. I read on a blog somewhere. I can’t for the life of me find it again but it mentioned that you set a time on the concept 2 indoor rower. I’m not sure if it was for 2000m. It was really very impressive if I remember right. Anyway I would be so grateful if you could tell me or direct me to the site. Or for that matter if anyone could. As it clearly demonstrates the carry over of this type of training.
Thanks.
Or any type of weight lifting
chest press
compound row
ten degree chest
biceps curl
leg press
low back
workout time 15:45. Emptied the tank.
Amy’s WOW:
Nautilus series III torso/arm
-breakdown-Nautilus series III torso/arm
Nautilus overhead press
Hammer H-squat(new personal best!!)
Nautilus pullover
Monday: DB Chest Press
Tuesday: Band Rows
Wednesday: Lunges
Thursday: Tricep Extensions
Friday: Bicep Curls
Love hearing about all the great technique thoughts out there but for a moment let me take a slightly different tact from the current blog notes and do a little of “Ed Sharing” that should tickle Norm and John and few others.
As many of you know I’m one of the more senior guys on the blog at 67 (and I look good!). And at some point you young dudes are gonna be where I am….poop happens. And then poop happens to you unfortunately.
That said, my workout focus at this stage of my life is not so much on building and maintaining strength as it is to build continued health throughout my remaining years…strength being a key part of the process.
To that point Doug has mentioned openly on the blog and in side conversations we have had, BBS can be very beneficial in hastening recovery from injury, disease, etc.
So let me briefly mention three “events”
I’ve been with Doug over 6 years.
Three years ago I had shoulder surgery. Doc said I’d be in a sling for 3 weeks and no workouts for 8 weeks. Turns out I tossed the sling in 5 days and with Doc’s approval was working out in 4 weeks.
Two years ago I had my gall bladder yanked. Doc said to stay home for 4-5 days. Went back to work the next morning with absolutely no ill effects.
Last Wednesday I had two hours of surgery that they affectionately call “Roto Rooter” involving prostate and bladder.
Next morning (Thursday) had a catheter pulled (WOW!)and Friday went to a concert in Greenville and Saturday to a Xmas party in Atlanta….and except for grabbing the handicap bars when (enuf said?)I feel great.
Let me be clear…I am no martyr, masochist or into self abuse. In all three cases I truly recovered well beyond the norm…often to my own surprise.
Now please don’t read this as all about Ed….but read into this that if you’re not there, you’re gonna be there, and when you get there, you want it to be the best of the worst experience.
So get strong and stay strong and never lose focus that getting strong is the “means” to the end. The end being healthy right to the end whereupon you go face down in a margarita at a Cinco De Mayo party attended by very few of your aging friends.
Thanks for letting me interrupt!
dumbbell WOW:
Deadlift
Stiff-leg Deadlift
Standing Calf Raise
Bent-Over Row
Incline Press
Shrug
Supine Press
Bicep Curl
French Curl
Wrist Flexion
Wrist Extension
Crunch
Thanks Ed
Thank you Dennis…and to the next person that mentions how wonderful the “Golden Years” can be…tell them to shove it where the sun don’t shine!
It’s continual work in progress!