Sorcery

Attention squared
Know your sources. Where’s that coming from…?

The last couple weeks have presented me with many opportunities to be an observer… of some new surroundings (gym anthropology) and of myself. Truth be told all of life gives us that chance, right? But are we paying attention? And are we open to seeing the full spectrum of things presented to us?

I really liked this article Raymundo shared with the DTP crew, Every Movement Is a Skill, If You’re Listening. That’s not actually the title – it’s a way better one! Read it and tell me I’m wrong. It reminded me of a recent exchange between The Aussies about movement and how it is – and isn’t – like porn: it’s not about how it looks (okay, it’s a little about how it looks), it’s about how it feels.

So let’s rearview: you gotta be open to it (new methodology – globo and that other thing) and engaged in the process enough to feel it, not excessively focused on what it looks like in the mirror(s) or from inside your box. You get all that?

Of course you did.

brit brit gimme a wank
Surely a better method to lure passengers off over-sold flights #sorcery

And speaking of new things, here’s my new favorite channel – MegSquats:

Oh man, I have the best sources. How about the single-leg squats!? Gimme some… (See workout notes below.)


11 Apr | Tu
Warm-up | Orient thyself
Row x 500m
Bike x 8:00

Work | [Doing it anyway]
A1.  BB incline bench 5 x 5 (75#); Rest x 1:00
A2.  Single leg RDL x 10 ea (44#); Rest x 1:00
B1.  DB bench 3 x 5 (30#); Rest x 1:00
B2.  Rev DB fly’s x 10 (12.5#); Rest x 1:00

Stretch + roll | 15:00

12 Apr | W
Warm-up | Row x 500m
3x:
PVC things
DUs x 30

Work | [with Mr. Megs]
A. DL 7 x 3 (185, 6@ 195#); Rest x 2:00
B1. Single-arm DB snatch 7 x 3 ea (35, 35, 5@ 40#); Right into
B2. Single-leg hip bridge x 10 ea (20#); Rest x 1:00
C. Lat pull-downs 4 x 10 (70, 90, 80, 60#); Rest x 1:00

Straaatch | 10:00

13 Apr | Th
Warm-up | 3x
DUs x 30
KBS – goblet – ‘round da – snatch x 5 ea
Reverse curl-ups x 10

Work | [I don’t always do 5 rounds, but when I do, I do 6]
A1. [Seated] Single-arm DB press x 5 ea (25, 2@ 27.5, 3@ 30#)
Rest x 1:00
A2. Chinese row x 10 (15, 5@ 17.5#)
Rest x 1:00
B. EMOM x 10:00
KBS x 7 (60#) + push-ups x 5
C. Bike x 20:00

Stretch + mob | 10:00

15 Apr | Sa
Mobility |3x
GA squats x 10
Scap press x 10
TVAs x 15

Warm-up | Bike x 5:00

Work | [TTW Things start making sense…]
A. RDLs 7 x 5 (125#); Rest x 1:00
B1. DB Bi’s 4 x 20 (17.5, 15, 15, 15#)
Rest x 1:00
B2. Tricep push-downs x 12 (Rope grip, 25#)
Rest x 1:00
C. [Seated] Hamstring curls 3 x 10 (70, 90, 90#)
Rest x 1:00
D. Leg extension 3 x 10 (70#)
Rest x 1:00

Bonus: TGUs x 10:00 (50#)

Stretch | 20:00


Tu | So uncomfortable…

W | The RDL into hip bridges had me (and the Zor-cerer… Yep. That WAS dumb!) breathing nicely and all kinds of day-after sore (speaking for myself on that last part). Exploring the pull-downs, thus the all-over-the-board on the lbs. Got too heavy and started repping all janky-like so I backed off and refocused on feeling the initiation of the movement and where I felt it down and up the chain as the movement progressed. Also… abz.

Th | The swings felt fantastic and the reflections (So. Many. Mirrors. And sneaking lighting that makes you look jaaacked! Magic tricks, indeed.) were fun. I really enjoyed blowing the dust off my gym jams for the “cardio” portion.

Sa | I am perplexed and excited by all the contraptions for squatting at the globo. Aaand I eyed a floor-mount for landmines! I’m digging all this new stuff to try. The tri’s and bi’s really revealed asymmetry in movement and how/where I feel them. The leg extensions and curls… slayed me! I’m am beginning to recognize how the globo cycle has the ability to add to the toolbox, not taking away from the work I’ve already put in. And man was it fun to wrap up with some of my favorites – the TGU – after doing new things! 

In addition to new digs, people, and methods, I also performed some internet searches I’d not imagined I’d be doing a mere 6 mos ago. Like “seated or laying hamstring curl machine”  or “proper form cable tricep push-downs“. Sources matter – so much contradictory info – so I need to flush out the “Catalyst Athletics” of globo reads.

Lastly, AD hunting on the CL got me like…

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