Oh where do I begin...
I left Columbus after the UGSS and headed to Columbia SC. I've known Donnie for almost as long as I've known Steve. Donnie actually talked about how much he learned from Steve back in the day, so to me it's interesting how I've gravitated toward those two for a lot of my mentoring.
Sunday...
I rolled into flooded Columbia late Sunday night and headed to the Compound. I was just in time for The Walking Dead's first episode of the new season (Donnie and I love that show). We set up a plan for the next day and I headed back to my room about ten minutes away to catch some sleep.
Monday...
The next morning we met for breakfast and then headed back to his gym. He had someone coming in that wanted Donnie to school him on his shoulder protocols- which I use religiously. He walked the older fella' through his compression and tissue diffusion and I assisted where I could. It was good to get a refresher in it because there were some things I had forgotten. Once we had finished helping him his eyes lit up- his ROM was MUCH better than when he first walked in the door. In fact he said that was the most movement and least pain he has felt in over five years.
The day went by quickly and we trained around 5 when some of his training partners started rolling in (cue Billy the cop). I'll spare you the details but we floor pressed against chains. We used a Mastodon squat bar which was a change of pace for me. The bar rolled a little more than I was used to but it forced me to focus and stay tight. Then I was able to play around with Donnie's new Center Mass bells. They sound silly like most of Donnie's stuff but they were awesome for lying tricep ext, curls, lat raises, and about anything else you would do with dumbbells. They have a different feel- actually a little easier on your joints.
Post training we all decided pizza was our best bet so we indulged and laid on the couch at the gym watching the Steelers beat the Chargers as time expired. Still questioning the play call but can't argue with a W.
Tuesday...
The next morning was breakfast again and then playing around with all of the body tempering stuff at the compound. Quads, IT bands, QL/Low back, Hamstrings, Calves (F%*k do these hurt), Achilles. When I saw Donnie first come out with 'body tempering' I sent him a text and made fun of him for the next week about being 'gimmicky.' A few months later he did a clinic in Pittsburgh and I helped him out- luckily he used me to demonstrate on- and this shit works. It hurt like hell but I felt like a new man afterward. It's like a deep tissue massage but a little more specific and all you need are you training partners- you don't have to schedule deep tissue massages although they are still great to use.
Squats went well that night but afterward I could feel the week and the travel catching up with me. We ate dinner, called it an 'early' night around 11pm, and met the next morning.
Wednesday...
An old teammate of mine drove down from Augusta and we put him through the body tempering protocols. He's new to powerlifting and was amazed at the stuff we were showing him and he couldn't believe how good he felt afterwards.
Donnie worked on me, showing me his typical routine following a squat day. More static compression on the hamstrings than anything else.
Take aways from the weekend:
Donnie is my long lost Uncle. We have a blast together and love busting each other's balls.
The body tempering works. I knew it before, but was reaffirmed of it. After traveling and training the way we did, I left on Wednesday and felt really good.
We talked training and he gave me some good ideas on how to program for better recovery. Where Steve has me on board with training the squat and dead heavy every other week, Donnie suggested that it might be best to keep deadlifts on the light end, especially a month out from a meet.
Duffin's Duffalo bar is great...I'm just waiting for that bastard to ship me one.
Their BBQ is pretty damn good- even the local 'quick eats' places.
I'd tell you some funny stories but I'm not really good at that and they're really not appropriate...at all...so I'll just refrain altogether.