Podcasts & Protein

“I look at Walmart as nothing more than a vacuum cleaner over the front door sucking the money out of the folks who live in my community and leaving as little as possible, sending as much as possible to their investors who live in Hong Kong, Toronto and London.” – Dr. Charles Syndor via The Paleo Solution Podcast

I should just post a link to Robb Wolf’s podcast every week. That and Barbell Shrugged. Between the two, I was calling out so many audibles that my neighbor lady prolly thought football season was back. Oh wait, it is! Pre-season fires up today. Fuck yeah, Football!

In an effort to eek the most out of the rest of my Sunday and get this thing posted, I’ll summarize – and extremely over-simplify – each of the podcasts in basic, and possibly incorrect, mathematical form:

  • [Fats+Proteins > Carbs] + [Local > Organic > Non-Organic]
  • Knowing ≠ Learning

While Robb and Dr. Syndor explicitly discuss the idea of the Paleo movement being a segway into a broader conversation, I think the same could be said for the take-away from the crew at Barbell Shrugged: you’re never done.


09 Au | Su
Rest Day
45DNC (7, -stretch, -H2O)

08 Aug | Sa
O-lifting!
Warm-up | DUs
Mobility Bidnass

Barbell Complex:
(Clean DL + Power Clean + Front Squat)
1×4 @65% (90#)
1×4 @70% (95#)
2×3 @75% (105#)
RDLs 4×4@100% (145,145,150,150#)
BTN Rack Jerks 4×3 @70% (95,95,105,105#)

Stretchin’ | 20:00
45DNC (10)

07 Aug | F
Warm-up | 3 rounds:
Single arm DB press x5 ea
Wall ball x5
BB push press x10

Work | Press – 5×1 (65,75,85,90,90#)
Rest x3:00
4 rounds:
Push press x10 @ 50% (45#)
Right into
Ring dip hold x:20
Rest x1:30

Stretch | 25:00
45DNC (10)

06 Aug | Th
Warm-up | 3 rounds:
Wall balls x15
PUs x10
Banded rows x5

Recovery | 24:00 Rotating OTM:
Row
Banded Dead Bugs
AD
Lacrosse Ball

Stretch | 20:00
45DNC (10)

05 Aug | W
Warm-up | DUs + Mobility
Work | Snatch 5×3 @ 70% (3@65#, 2@70#)
High-Hang Snatch Pull 4×4 @ 65% (70#?)
Snatch Balance + OHS
2x(3+6) @65% (55#)
1x(3+6) @70% (60#)
2x(2+4) @75% (65#)
Should have use more lbs everywhere

Stretch + MFR | 25:00
45DNC! (10)

04 Aug | Tu
MFR | 7:00
Warm-up | 3 rounds:
RDL x10
Lateral banded walks x12 ea way
Row x1:00

Work | Zercher reverse lunge 3×6 (55, 60, 65#)
Rest x1:00 between legs
Single leg RDL 3×10 (26,35,35# KB)
Rest x1:00
4 rounds:
Push-ups x5
Right into
DUs x:30 (40,35,44,35)
Rest x1:00

Stretch | 20:00
45DNC (10)


Tuesday | Sore in the low-back region and the mid back area. RDLs and lunges felt good. My push-up game felt a little weak and I felt like a buffalo whilst jumping rope. Chalkin’ it up to an “off” day in the ‘nasium.

Wednesday | In contrast to Tuesday, e’erything felt fucking awesome! Flutes are sore:
flutes and blogging go hand in hand
And I think I can put some more weight on that barbell; the overhead stuff felt really strong. Tilton talked about focused lifting, moving with intention and being present and that resonated with me quite a bit. I like to have fun in the gym, but sometimes that fun distracts me in the moment, which I regret later.

Thursday | Again, all things go.

Friday | Ring holds were hard as hell to keep in good shoulder position -my shoulders started to migrate up to my ears pretty quickly. And once I was out of position I pretty much had to hop off and start again; I couldn’t just pull myself back into the right position.

Saturday | The complex felt awesome. It was a good week, really. The RDLs were at the heaviest weight I’d ever done them and while they felt good, Ali pointed out that my first move is to tip my hips forward, coming out of position. So that’s something to be cognizant of going forward. And squeeeeezing the shoulders blades together. Always. The BTN jerks felt a little odd out of the gate, but progressively felt better with each set. It was another fun O-lifting session.

The last half of the 45-Day Nutrition Challenge I really want to hit the protein goals on the regular. I have yet to do that in a consistent fashion and really want to see how/if that changes anything when I do. Bring on the tilapia and the tuna.

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