The OED & 1RMs

“… you don’t get what you deserve, you get what you negotiate.” – Chester L Karrass

Have you ever sat down in front of a volume of the Oxford English Dictionary? It really is amazing the amount of information it contains. It was the pre-internet rabbit hole – one word leads to to another, though rarely did it conclude with a cat video. In grad school whenever I was stuck on something, be it a studio project or a paper – I’d head to the dictionary for some answers…

1. try to reach an agreement or compromise by discussion with others.
2. to find a way over or through (an obstacle or difficult path).

I particularly like that quote when you apply the second meaning. And in this awesome story of victory, Serena Williams found that her negotiation required coffee. We could totally be friends.

The pants may be tight and the 1RMs may not be PRs but…

lil sunshine fab

 13 January | Tuesday

Mobility | 10:00

Warm-up | 3rds NFT:
1:00 row
10 wall balls
10 wall presses

Training | 1 RM WEEK:
Bench Press (105#, 115, 110)
Power Snatch (85#, 95, 90)

Stretch | 20:00

GB Handstand Challenge:
Day 5 – Shoulder Stack (x10 sets)
Day 6 – Scapular Control (3×10)

12 January | Monday
6:00 Class

Rollin’ | 20:00

Front Squat 4×3 (95, 115, 125, 135#)
Rest 3:00 btwn sets

Zercher Reverse Lunges 3×8 ea (55, 60, 60#)
Rest 1:00 btwn legs

COB holds x AMRAP (32, 32, 23, 23)

Stretchin’ | 20:00

I was supposed to do a test run Monday morning. But I overslept. So then I was gonna do it this morning. But I overslept. (Do you see a trend here?) So, tomorrow, tomorrow is the day!

shit together

Monday’s front squats felt really good, which surprised me. Why was I surprised? I’m acting like a noob when it comes to my numbers and need to chll the fuck out. That’s why. It’s funny how we fall into old patterns of thinking even when we know better. Gotta pay attention to that shit and change the pattern.

I really like the Zercher lunges – gonna even out ol’ Thunder ‘n’ Lightning.

The COB holds are feeling stronger for sure. It’s amazing what being in the proper position will do! I did experience some finger numbness again – on the same side the shoulder than likes to make noise. The internet tells me it’s a nerve root issue. And the internet is never wrong.

WebMD n shit
What did people do before the internet? Oh yeah, doctors.

Warmed up with a row and was inspired to do so by this awesome instructional video:


I love that they explicitly say it’s for novices. (I think the stick figures gave it away.) And, as a novice, I found it quite helpful.

And today started the1 RM testing… (which I totally forgot to video – don’t kick me off the island! I’m skerred of those wild chihuahuas roaming the mean streets of PHX!) On the bench, 105# felt like I still had some gas in the tank, thus the jump to 115#, which felt like 200#. So down to 110#… and that felt like 205#. But I am happy to report the shoulder felt good throughout.

The power snatch went a lot like the bench. It’s been a while, but 85# felt really pretty good, but just couldn’t negotiate (ha!) anything heavier. The pull on 95# was plenty high so I think I just mind-fucked myself out of it, which is part of the gig (for me).

Was pretty disappointed with day one 1RMs until I got a great pep talk. I am where I am, so embrace it. Also, I am building back up after an injury. #recognize

 And finally I completed Days 5 & 6 of the Handstand Challenge while dinner was cooking this evening:

I did the beginner version of Day 6 because, as the video says, “train smart.”



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