Future Past

“The mind is a curious thing. The reason why we sometimes find ourselves in awe of moments as they are happening is because the mind never lives in the present, the body does. But the mind shifts between what the body has left behind and what’s yet to come.” -Sidd Long

dt1969
Pygmalion & Galatea  | The myth and the painting, by Jean-Léon Gérôme. Can you guess who is who? #alessoninLats #dabootyofthesuperiorplane

Check out the opening segment of this episode of Modern Love on the differences in the way men and women write about – and think about – love. Is your view into the future and/or the past?


21 Mar | Tu
Mobility | 3x
Wall slides x 10
Chin-over-bar holds x :20
Single-leg elevated hip bridge x 10 ea
TVAs x 15

Warm-up | 3x
Row x 1:00
BB press x 8
DUs x 20

Work | 10x
Bench x 3 (85#)
Rest x 1:00
Body row x 6
Rest x 1:00
-and den-
Single-leg hip bridges x 12 ea (20, 25, 30, 30#)
Rest x 1:00 btwn legs
-and zen-
AD x 10:00

22 Mar | W
Warm-up | Oly prep

Work | x 30:00, rotating:
Sled push x 100m (215#)
Farmers carries x 100m (53#ers)
AD x 20 cals

Stretch | 10:00

24 Mar | F
Mobility | 3x
Wall slides x 10
GA squats x 10
Hanging straight-let raise x 8

Warm-up | 3x
AD x 1:00
Banded row x 10
DUs x 20

Work | EMOM x 20:00, rotating:
DB snatch x 3 ea (35#) + slam balls x 3 (30#)
Row x :30
-then-
Alternating TGUs x 10:00 (44, 53, bottoms-up 26#)

25 Mar | Sa
Mobility | 3x
Single-leg elevated hip bridge x 10 ea
Prone y raise x 10
Reverse curl-ups x 10

Warm-up | 3x
Wall ball x 8
Supinated BB row x 8
Wall walk + taps x 10
DUs x 20

Work | O-lifting
Snatch + hang snatch x 10 sets [Across – medium weight – technique] (95#)
Rack jerk 10 x 1 (125#)

Mini-stretch | 10:00


Light week – going by feel. The sled work on Wednesday was legit hard – lots of heavy breathing – or effort to manage it.

First time ever doing the single-arm dumbbell snatches. Focused on keeping the shoulders in alignment per the M&M #nofire

Warming up for Saturday Oly I was totally able to trace the tightness from my back to hip as I moved into a squat – which lead me to turn those snatches into powers. Collecting data…

The adductors! The fab five muscles make up what we know as groin musculature and often undervalued in terms of the role in performance and human movement and often overlooked as well. They attach to the inner portions of the thigh and also to the pelvis at different locations. The longus, brevis and magnus attach more anteriorly whereas the pectineus and gracilis attach more posteriorly and part of the anterior oblique subsystem and lateral subsystem, and powerful muscles with many aspects of stabilization especially during walking. They are also direct antagonists to glute max, TFL and glute medius. These son-a-bitches can either be facilitated or inhibited depending on many factors. —————————————————– For example , if the glutes are on vacation and not functioning properly (happens all the time), The hamstrings often take over the primary work of the glutes to extend the hip. This creates strain particularly on adductors to adduct the hip because the glutes are inhibited. The most common groin pulls are (pectineus, adductor longus/brevis). They are also analogous to tibialis posterior and peroneal's roll and stabilizing the ankle during frontal plane movement, and my fav, also involved in eccentric deceleration and aspects of rotation. —————————————————– If adductors are dysfunctionally or chronically tight, they will always battle with the glutes or other musculature and won't allow the pelvis to get out of large anterior tilt with internal rotation and will cause issues throughout the chain and even create knee pain as well. In most cases the adductors are overworking (facilitated). Release adductors if you have a hip pain,knee pain and groin pain, but first find out why they are overworking in the first place. #muscles #movement #performance #anatomy #strength #awesome #flex #coach #knowledge #gains #instadaily #picoftheday #glutes #squats #athlete #results #rehab #lifting #science #lifestyle #gym #workout #training #strong #bodybuilding #powerlifting #fitness #exercise #health #followme

A post shared by Dr. Jonathan Mike (@drjmike) on

Advertisements

Results & Deterrents

“Physics is like sex: sure, it may give some practical results, but that’s not why we do it.” -Richard Feynman

fancy walkin-01

I think Feynman’s quote could apply to the work many of us do, architects included. Strip it down and we’re here to create shelter. But ideally, if not accidentally, the work we do accomplishes much more than that, both in process and fruition.

The Facebook group of a local historic ‘hood recently blew up with comments over one, newly completed single-family residence. The catalyst for the feedback seemed to be it’s modern, wannabe minimalist appearance coupled with a nearly $850k asking price. Surely that comes with a panther, no? I really liked how fired up people were. It was fun sifting through the comments, hearing what the “general pop” had to say. Personally, I tend to be leery of too many “big moves” in a project. Yes, they can be sexy, but sometimes they smell of trickery, intentional or not, serving as shiny distractions from lack of thought and development elsewhere. Never trust a frosted brownie.

I really enjoyed this documentary, Freedom of Space. Our built work, public space, and community would all be enriched if more people would be so engaged – with the space we occupy, with our own bodies and the exploration of their movement, and with one another – outside Facebook, in the flesh. It’s also a good reminder to the leaders tasked with creating these spaces, the professionals in the field of architecture, to recall or (re)consider what it is we are seeking to accomplish when we “do it”.

Freedom Of Space : Skateboard Culture and the Public Space from Functional Films INC on Vimeo.


14 Mar | Tu
Mobility | 3x
Wall slides x 10
Adductor squats x 10 ea
TVAs x 15

Warm-up | 3x
AD x 1:00
KB swing – squat – snatch – RDL x 5 ea
Push-ups x 7

Work | 7x
BB RDL x 10 ea (75, 75, 85, 80, 80, 80, 80#)
Rest x 1:00
Single-arm DB press x 5 ea (25, 6 @30#)
Rest x 1:00
-then-
Russian DB step-ups x 12 ea (25#ers)
Rest x 1:00
-then-
AD x 1:00 for max. meters (.2 mi)

15 Mar | W
Warm-up | 3x
DUs x 30
KB swing – squat – snatch x 5 ea
BB row x 5
BB press x 5

Work | O-lifting
Clean + jerk 10 x 3 (105, 3 @ 115, 6 @120#)
Clean pulls [heavy – no straps] 5 x 2 (3 @175, 2 @185#)

18 Mar | Sa
Mobility | 3x
Wall rotation + slide x 10
GA squat x 10
Elbow plank w/ fwd tap x 10 ea

Warm-up | 3x
AD x 1:00
KBS x 10
Wall walk variations

Work | AD x 30:00
Every 5:00 mark KBS x 10 @ 53#

Stretch | 10:00


Tu | The left side felt significantly less stable on the BB RDLs. Took vid and noticed I open my hips up a little bit outward from the planted foot. Grip was rough on the RDLs even with straps; got even spicier on the Russian step ups. The AD display wasn’t working so I rode the assault bike, which I learned after the fact was set to display in meters. The conversion equals about 320m, but man, that’s a ballpark. Retest.

W | Ten sets of three… cardio. Nice sounds on the pulls click-click, bphhh.

Sa | Totally jacked my lower back whilst pre-gaming Oly with some housecleaning. It’s not the 200# barbell that will get you; it’s maneuvering the coffee table to defurminate the floors that will.

Save As

typing612p
612: Accept that you have less control than you want | Paul + Wendy Projects 

My assigned Thursday workout scared me. I believe it to be true that I suck at pulling and pushing, so the thought of eeking out some bench press and strict pull-ups, well, I certainly wasn’t “handstands and pistols” kinda pumped about it.

As I stepped up to the rig to add a second assistance band for the pulling portion, I asked myself how I’d worked to change “this” – “this” being that “Motherfucker-I-still-don’t-have-dead-hangs/dread-at-working-through-something-I’m-seriously-terrible-at” feeling?

My answer was honest, but not the one I’d like to be able to give in response: not much. I hadn’t been working on it. Going through the motions (by, say, overhead pressing some light lbs you know you can nail, shrouded in the safety of the “proper form” umbrella – which is absolutely important, but also an easy scapegoat) isn’t the same as working toward something, Gunz. You know this.

And that, my friends, is how six banded pull-ups lead me to question my existence, over a few rounds of scotch.

The end.

Tyrion FTW.gif

Haha! Just jokes! Though I did call it a night at the gymnasium. Revelations are exhausting; as is watching a group of clueless souls follow a mind-blowing 1-10-1-10… prescribed back squat rep scheme in the “XF” class. Know when to say when, indeed. Or when to ask questions…)

Walking away from that failed Thursday workout, I realized that I need to reacquaint myself with my fears. And instead of conveniently forgetting them, keep them on-deck, and use them bitches for my benefit.

This nugget from Max at the TTT sure was helpful. I like how he describes himself as being “intimate” with is fears, applying a positive connotation with something many of us like to keep in the shadows.

Along the lines of finding and acknowledging our hidden drivers, this read by James Clear on the schemas is pretty great too; our underlying beliefs persist – and have the potential to seriously hold us back.

How would you re-tell the legend of “The War of the Ghosts”? What are your “Save As” Schemas that shape your narrative?

Save me from myself
Sweet baby Jesus, save me from myself

11 Mar | Sa
Warm-up | 3x
AD x 1:00
Wall walk x 1 + taps x 10
Palm-ups BB row x 10
Slam balls x 7 @ 20#

Work | Solo Oly
A1. Pressing snatch balance 4 x 2 (70, 70, 70, 75#)
A2. Heaving snatch balance x 2
A3. Snatch balance x 1
B. Snatch 10 x 2 (85, 90, 90, 95, 95, 95, singles @ 95, 100, 105, 110# [PR])

12 Mar | Su
Mobility | 3x
Hip hikes x 15 ea
Prone y raise x 10
Bird dogs x 10 ea
Side plan + leg lift (aligned AF) x :20

Warm-up | 3x
Wall balls x  7
Single-arm banded rows x 10 ea
DUs x 20

Work | [Do over Thursday]
5x:
Incline bench x 3 (80, 80, 85, 85, 90#)
Rest x 1:00
Banded pull-ups x 6 (blue + green)
Rest x 2:00
-then-
AD 30/30s x 20:00

Stretch | 15:00

13 Mar | M
Warm-up | 3x
Row x 1:00
Single-arm DB press x 8 (15#)
DUs x 20

Work | 10x:
Back squat x 5 (115, 2 @125, 3 @ 135, 4 @ 140#)
Rest x 1:00
Wall walk x 2
Rest x 1:00
-then-
5x:
1-1/4 Front squats x 3 (95#)
Rest x 1:00
Banded hammies x 5 ea (blue)
Rest x 1:00

Stretch | 15:00


Saturday | That transition from pressing to heaving is trippy as fuck – getting my lats to fire fast. Baby PR on the snatch. Since it’s Open season we might be tempted to call that a squat snatch. Laaaaawd. 

Sunday | A second attempt of Thursday’s workout. Felt much better. I want some science on why the AD rides so differently from the assault bike: the OG AD has me feelin’ it in my hammies and my quads, not ALL quad like on the ass(ault) bike – ironically named. Hmm.

Pull-ups are my nemesis, but just like with the last one… I will conquer you, nemesis! Here’s some footage and analysis to start the siege:

Monday | Walked away from the back squats wondering if I should have done the sets across and/or heavier. I was expecting to feel more fatigued by the last set than I did. That second sip of air is like a switch to the glutes. I’m thinking it must keep me more up right and then those guys stay engaged better…? But I might merely be suffering from delusional cognitive bias. Tricky.

Hippie Shit

It doesn’t interest me
what you do for a living.
I want to know
what you ache for
and if you dare to dream
of meeting your heart’s longing.

It doesn’t interest me
how old you are.
I want to know
 
if you will risk
 
looking like a fool
for love
for your dream
for the adventure of being alive.

It doesn’t interest me
what planets are
 
squaring your moon…
I want to know
if you have touched
the centre of your own sorrow
if you have been opened
by life’s betrayals
or have become shriveled and closed
from fear of further pain.

I want to know
if you can sit with pain
mine or your own
without moving to hide it
or fade it
or fix it.

I want to know
if you can be with joy
mine or your own
if you can dance with wildness
and let the ecstasy fill you
 
to the tips of your fingers and toes
without cautioning us
to be careful
to be realistic
to remember the limitations
of being human.

It doesn’t interest me
if the story you are telling me
is true.
I want to know if you can
disappoint another
to be true to yourself.
If you can bear
the accusation of betrayal
and not betray your own soul.
If you can be faithless
and therefore trustworthy.

I want to know if you can see Beauty
even when it is not pretty
every day.
And if you can source your own life
from its presence.

I want to know
if you can live with failure
yours and mine
and still stand at the edge of the lake
and shout to the silver of the full moon,
“Yes.”

It doesn’t interest me
to know where you live
or how much money you have.
I want to know if you can get up
after the night of grief and despair
weary and bruised to the bone
and do what needs to be done
to feed the children.

It doesn’t interest me
who you know
or how you came to be here.
I want to know if you will stand
in the centre of the fire
with me
and not shrink back.

It doesn’t interest me
where or what or with whom
you have studied.
I want to know
 
what sustains you
from the inside
when all else falls away.

I want to know
if you can be alone
 
with yourself
and if you truly like
the company you keep
in the empty moments.

-Oriah, The Invitation

guzzle-01


06 Mar | M
Mobility | 3x
Wall rotation + press x 10
SL elev hip bridge x 10 ea
COB hold x :20
Reverse curl-ups x 10

Warm-up | 3x
Wall balls x 10
BB RDL x 10
BB row x 10
DUs x 30

Work | Back squat 7 x 2 @ 70% (155#)
Rest x 2:00
5x:
Death march x 10 (30# DBs) right into
Tricep push-downs x 10 (bleu) right into
Row x 250m (:55, :54, :55, :55, :55)
Rest x 1:00
-then-
Banded hamstring curls 3 x 8-10 ea (blew)

Stretch | Chat

07 Mar | Tu
Mobility | 3x
Single-leg adductor squat x 10 ea
Prone y raise (weighted) x 10
Glute press x 10

Warm-up | 3x
AD x 1:00
KB swing – twirl – squat – snatch – RDL x 5 ea

Work | 10x
Back squat 1-1/4 x 3 @ +/-50% (95#)
Rest x 2:00
-then-
EMOM x 20:00
DUs x :20
Power clean x 3 (TNG -105, 6@115#, 3@125#)

08 Mar | W
Mobility | 3x
GA squat x 10
Scap press x 10
Reaching DBs x :30

Warm-up | 3x
Row x 1:00
KBS x 10
DUs x 20

Work | O-lifting!
Clean pull 3 x 3 [build] (155, 175, 185#)
Clean + high-hang clean x 5 (115, 125, 135, 135, 140#)
Tall jerk x 5 [across] (75#)


M | Or should that be 2 x 7 @ 70%… Hmm. Matters of nomenclature. The death marches are different with dumbbells; I feel them more intensely in the glutes than with the KBs. Is this a ROM thing? The row – I can definitely tell I’ve been working with the barbell more than anything else. 

Tu | Not too sore from Monday’s squats… until I started warming up for Tuesday’s! Focused on maintaining tension through the entire set. However, upon review of the movement stardard (after the fact – timing is everything) I was coming up out of the bottom more than I should have. Notes for next time.

W | Lifting is the best. Learning to transition my feet in lifters. 

Attempted to do the assigned Thursday workout – rolled, mobilized, warmed-up, did first of five rounds… and left. Gym juju or just over due for a rest day? Hmm. Will get after it tonight.

Loaded

“Ideas pull the trigger, but instinct loads the gun.” – Don Marquis

scribble-square

03 Mar | F
Mobility | 3x
GA squat x 10
Prone y raise – weighted x 10
Single-arm plank x :20 ea

Warm-up | 3x
AD x 1:00
Wall walk x 1 w/ shrugs
Banded rows x 10
Hanging straight-leg raise – no swing x 8

Work | [From the archives]
EMOM x 10:00, rotating:
Clean + FS + FS (115#)
DUs x 40
-Rest x 4:00-
EMOM x 10:00, rotating:
Wall walk + 10 taps
Slam balls x 7 @30#
-Rest x 4:00-
TGUs x 10:00 (44, 53, bottom’s up 26#)
Stretch | 10:00

04 Mar | Sa
Warm-up | 3x
Cossack lunge x 8 ea
Scap press x10
Reverse curl-ups x 7
KBS things x 5 ea
DUs x 30

Work | O-lifting – For Reps
A. Muscle clean 4 x 2 [build] (95, 105#…)
B. BTN jerk 4 x 3 [light + fast] (105, 115, 125, 125#)
C. Clean + jerk 10 x 2 [across] (115#)
D. Pistol + handstands (  )

Stretch | 10:00


F | Rolled through.

Sa | Worked on widening my grip on the reps of the clean and jerks. Those guys have been off the last couple weeks. Ali noticed the timing was off at the catch with my long arms. So I worked on widening my grip to shorten the OH distance. Pistols in lifting shoes might be the greatest thing ever. Nailed a couple balanced on a KB, which was also fun, but not in lifting shoes.

Commas

“Sometimes all we need is a three-breath moment of clarity,
to remember who we are,
why we’re there,
and what comes next.”
Greg Walsh

the-best-thing-on-the-internet
The best thing on the internet. Period.

Continuity, cohesion, and complacency


­­

27 Feb | M
Mobility | 3x
Hip hikes x 15 ea
Prone y raise x 10
Reverse curl-ups x 10

Warm-up | AD x 10:00
E’ry 3:00 perform PU BB row x 8 + DUs x 30

Work | 4x:
Single-arm seated press x 10 ea (20#)
Rest x 1:00
COB x 5 @ 30×3 (Failed on 4 set 4, 3 set 5)
Rest x 1:00
-then-
RFESS 3 x 10 ea (25, 30, 30#)
Rest x 1:00 btwn legs
-then-
4x:
Handstand walk x 15′ (last set :20 static hold)
Row x 150m (:33, :32, :33, :34)
Rest x 1:00

28 Feb | Tu
Mobility | 3x
Wall slides x 10
Single-leg adductor squat x 10 ea
Reaching dead bugs x :45

Warm-up | AD x 10:00
Ee’ry 3:00 do KB things x 5 ea + DUs x 20

Work | [Favorite – “The Babe”]
4x:
Box squats x 5 (115#)
Hip thrusts x 10 (125, 135, 135, 135#)
GH raise x 10
Rest x 2:00
-then-
EMOM x 10:00
KBS x 10 (53#)

01 Mar | W
Warm-up | PVC and DUs

Work | O-lifting – “The Closed”
Muscle snatch [build] 4 x 2 (55, 65, 75, 85#)
Snatch balance + OHS [light + fast] x 3 sets (75, 85, 85#)
Snatch 10 x 2 [across] (85 & 95#)
Pistol and handstand progressions (ran out of clock) 


M | What aerobic capacity? The HS to row sprints were fun times.

Tu | Up the lbs on the box squats next time. Didn’t push today because tomorrow is Oly. 

W | Woke up with my meat wings (some people call those lats) sore to the max. Morning Afternoon All day DOMS from Monday’s pressing and tempo holds got me like:

arms-wig-beater
Oh hey! It’s J! But silent #yourwelcome

Probably should have taken a rest day as it’s been something like 10 days in a row on the workouts. Yes, I do know better. But, I was eager to give the lifted kicks a try, and absolutely needed some MFR on the lats. Hit a wall pretty quickly after the muscles snatches – it’s hard to lock out fast when it hurts like hell to straighten your arms. Thursday is a rest day.