[Un]settle(d)

 “Every situation has two handles.” – Epitectus

pay up sucka

I’ve been thinking a lot about relationships lately/endlessly. (High-fucking-fives to all the over-thinkers!) Aren’t long-term relationships a series of trade-offs, really; trading x for y? Security for happiness? Freedom for offspring? A lifestyle upgrade for a clean house and all the sex you want? Fill in your own blanks. No judgement.

At some point, we agree to settle for the another person. (Well, or not. But that’s for another time, friends.) It’s been my experience in conversation that people generally don’t like that term; no one likes to think they “settled”. Maybe why you’ve never heard of this dating site. (Though it might also be that font.) Dan Savage puts it so much better than I can here. How about those lie-selves? Do you think there’s a certain amount of generous pretending in all relationships?

And then there’s Esther. Perel. And the kinder, gentler argument of “compromise” (and the accent helps to, yes?) That’s nicer to take…

in the neck
Perel did a listener Q&A sesh on The Tim Ferriss Show and man, did she shed some light on why online dating doesn’t typically work. Not just because people hate your branding! Ha! Take notes around 23:30… Well, I did. And throw away your lists. I really like how she talks about letting the story develop and unfold, and letting go of expectation.

I’m not sure what my point is here, other than to trade a little of your time for a couple good reads and a quiz – What’s Your Love Style?

I got romantic. Twice. Anyone else keep taking those things ’til you get what you want? No, me neither. But really, what’s your style? If you could pick one of the types, which one would you have selected? Why? Do you appreciate one over another?


17 Oct | Tu
Warm-up | 3x
Row x 1:00
Cossacks x 10 ea (only 2x thru)
Slam balls x 7 @ 20#

Work | New favorite
A. 5x: [BB only]
RDL x 5
Row x 5
Press x 5
Good morning x 5
Back squat x 5
Rest as req’d
B. Back squat 5 x 5 [across] [4:00] (140, 4 @145#)
C1. Zercher reverse lunges 3 x 5 10 ea [1:00] (85, 75, 75#)
C2. Zercher lunges x 5 ea [1:00]
D. SL KB RDL 3 x 10 ea [1:00 btwn legs] (45, 50, 50#)
E. (Cable) face pulls 3 x 15 [1:00] (30, 40, 40#)

18 Oct | W
Mobility | 3x
GA squat x 10
Scap press x 10
Popes x 12 ea
Reverse curl-ups x 10

Work |
A. Bike x 20:00
B. Row x 10:00
C. 4x:
Lateral step-ups x 5 ea
SA KB FR carry x 20 m ea (40, 4@ 45#)
HS holds x :30
Cossack lunges x 10 ea
D. Stepmill x 15:00

20 Oct | Th
Mobility | 2x
Wall rotations + press x 10 ea
Banded clammies x 10 ea

Warm-up | 2x:
Bike x 2:00
KB RDL x 8 ea
DUs x 20

Work |
A1. GHR 3 x 10
A2. DB rev fly x 10 (10#)
A3. DL x 5, press x 5, good mornings x 10 (75#)
B. DL 5 x 3 [3:00] (185, 3@ 195, 200#)
C. Snatch-grip pause DLs [3s mid-thigh, ATK, mid-shin] 3 x 4 (85, 2@ 90#)
D1. [Cable] pallof x 15 ea [1:00] (20#)
D2. Push-ups x AMRAP -1 [1:00] (10, 10, 10)

Stretch | 10:00

21 Oct | Sa
Mobility | 3x
SL elev hip bridge x 12 ea
Prone Y raise x 12
Elbow plank w/ fwd tap x 10 ea
Shoulder CARs x 3 ea

Work |
A. Bike x 15:00
B. 5x:
Sled push x 30m (+135#)
DB snatch x 3 ea (35#)
Lateral box step-ups x 5 ea
C. Alternating TGUs x 12:00 (40, 45, 50, BU: 25, 30#)
D. Stepmill x 15:00

Stretch | 10:00

22 Oct | Su
Work |
A1. Jump rope 4 x :30 (DUs)
A2. RNT rev lunge x 10 ea
A3. FS x 10 [BB only]
B. BS 5 x 5 @ 22×1 [3:00] (115, 120, 125, 130, 130#)
C1. 1-1/4 front squats 3 x 5 [1:00] (105, 95, 95#)
C2. DB row x 10 ea [1:00]
D1. Cable tri’s 3 x 15 [1:00] (40#)
D2. DB curls x 10 [1:00] (15, 17.5, 17.5#)

Stretch | On grass


Tu | The squats were hard, but I think I could have done them at 150#. The stupid globo racks didn’t allow for the regular zerchers, so I make them all reverse. Can’t stop me with your silly globo racks! Dug the RDLs and really felt the face pulls.

W | So. Much. Soreness. In da booty and ham(mies). Front rack carries are friggin’ awesome – really felt those in the abs and braced breathing efforts. Killed the handstand holds. Hmm… all this back work perhaps?

Th | The soreness continues. DLs felt good. I was surprised at how two hunnit felt from the ground. That’s usually the hardest part. Probably sandbagged those some – same with D2, the push-ups. Why…? The snatch grip DLs were hard being under tension for that long. I like using straps. Been noticing people with the globo editions of those; I’ll keep the Grizzlies.

Sa | Oh man, that round “B” was something. Things felt good. Making freeeinds.

Su | An over-planned weekend left me short on the clock with the Sunday hours at Globo Mountain. After an express foam roam and mobility sesh, I turned part “A” into a warm-up with DUs instead of regular yumps. Fire up dat CNS. Check. Why was I so conservative on those back squats to start!?! Next time, start those bishes at 130, Morgan. They felt solid. All the squats there was a new awareness of bracing in my trunk – feeling my abs engage. Not sure if I was just sore so felt it more or what. The front squats were rough but likely made more so because I totally missed that there was a part C2 there. This is what happens when we hurry…

“Hurrying and delaying are alike ways of trying to resist the present.” -Alan Watts

 

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Save As

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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.

Unmasked

Man is least himself when he talks in his own personGive him a mask, and he will tell you the truth.” – Oscar Wilde

masked
Padded bra as vessel of truth…?

It turns out using your under things as a sleep mask might be the best place for them… Why naked sleep is better sleep, or additional reasons to justify your nighttime nekkedness.


17 Oct | Tu
Warm-up | 2x
Run x 200m
KBS x 5
Goblet squat x 5

Work | 6:00 Class
Back squat 3 x 5 (135, 145, 155#)
4x:
Row/AD x 20cals
KBS x 10 (44#)
Box jumps x 5 (24″)

Stretch | 15:00

16 Oct | Su
Mobility | 3x
GA squats x 12
Elbow plank + reach thru x 10 ea
Hanging leg raise x 8(2)

Warm-up | 3x
Run x 200m
Palms-up BB row x 10
KBS x 10

Work | Back squat x 1 (145, 155, 165, 175, 185#)
EMOM x 10:00:
1-1/4 Back squat x 3 @ 50% (90#)
-then-
EMOM x 10:00:
Slam ball x 10 (20#)

Stretch | 20:00

15 Oct | Sa
Warm-up | 3x
Row x 1:00 (focus on the knees and he-ips)
DUs x 30
Banded shoulder rolls x 10 each direction

Work | O-lifting – Week 7
Pause clean DLs 3 x 4 (165, 165, 175#)
Tall clean + clean 4 x 2 (95, 105, 105, 115#)
Rack jerk 8 x 1 (2 @105, 4 @115, 2 @110#)
3x:
Ring leg curls x 10
Reverse row sit-backs x 6

Stretch | 15:00


Sa | Tight low back, right side. All good minus the jerks, which felt slow and heavy.

Su | One-an-a-quarters and some slam balls. Yeeees. Felt good. Saving my OH lockout skills for Monyay’s Grace.

M | Raincheck on the Grace; required a rest day. Took it

Tu | Felt every muscle in my booty and hammies traversing the stairs into and out of work. The class workout was some much needed recovery. The BS felt sooo good, solid. Fired up in a very good way.

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Adding protein to your morning hot cereal is a terrible idea. Trust me, you won’t wanna stick it in your mouth. Protein powder in water: good – or at least chuggable. Baaab’s Creamy Hot Cereal: so tasty. Together: like a cement mixer that won’t get you drunk.

Really focused on the sleeps this week and the timing and quantity of quality eats. 

The Basic Six

“If you’re already laying down, the wave doesn’t even have to crash.” -Greg Walsh

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The Six C*%! Needs of Well-Being


26 Sep | M
Mobility | 3x
GA squat x 10
Scap press x 10
Reaching dead bugs x 1:00

Warm-up | 3x
Row x 1:00
Single arm KBS x 5 ea
Push-ups x 7

Work | EMOM x 30:00, rotating:
Bench x 3 @ 80# + DUs x 40
1-1/4 Back squats x 3 @ 85#
AD x 1:00

Stretch whilst enjoying the rain + company | 20:00

24 Sep | Sa
Warm-up | AD + DUs + mobility moves

Work | O-lifting
Snatch 10 x 1 [across] (85#)
Clean 10 x 1 [across] (130#)
Jerk 10 x 1 [across] (105#)

Stretch | 20:00


Still some soreness in the lats on Saturday, and still working on getting to the gymnasium early enough to be warmed–up and ready to lift when class starts. Some tightness in the hip at the bottom of the snatch so those stayed lighter. Focused on speed and widening my stance in the catch. The cleans felt really solid. The jerks were light with the sore lats; like I couldn’t get those guys to fire as fast as I wanted. Really want to push my comfort level on that overhead stuff. Once the body is feeling ready for 100%+ effort again.

Monday’s workout made me wanna vom. Felt good. 

When you’ve been working on your gains and someone “compliments” you on disappearing…

waitwhut
Dem glasses do

The Positive Pivot

“Once you’ve accepted your flaws, no one can use them against you.” -George R. R. Martin

lifteachotherup_libbyvanderploeg
Lift Each Other Up by Libby Vander Ploeg

Have a listen here to Christmas Abbott talking perseverance, quirks, and choosing your favorite kid. I like hearing what Christmas has to say, and not just because her accent is adorbs. She’s incredibly relatable, inspiring in all her endeavors, and seems to come at every situation from a place of positivity.

She’s got a pretty great Instagram feed, sending out plenty of good vibes, like these words from the great Maya Angelou:disculpe-01.png

On a loosely related note, we got to chatting at the gymnasium about “content” and how we judge the value of it. If someone puts up an intelligent, thoughtful post but pairs it with an image of their body, does that in some way diminish what they have to say? If so, why? Would it matter what kind of body they were presenting? If it were a man, not a woman? If they were of a certain age or race? Would that somehow make it more or less acceptable? More or less valid?

Sometimes it seems like we’re existing in a time of exclusion, of dichotomies, in the either/or’s. What I appreciate about the content that women like Christmas Abbott are putting out there is that they’re all about inclusion, and demonstrate that we can be both – intellectual and sexual, driven and patient, strong and compassionate. As Christmas put it, your wins are my wins. While I don’t currently have any offspring, I do care about posterity (in addition to posteriors) and I think the better message to be sending to our young humans is one of inclusion and multitudes. We don’t need to be one thing, we can be many things.

More ampersands.


18 Sept | Su
Mobility | 3x
Cossack lunge x 8 ea
Scap press [lentimente] x 10
TVA drops x 15

Warm-up | 3x
Wall balls x 10
Palms-fwd BB row x 8
DUs x 30

Work | O-lifting from W
1-1/4 OHS 4 x 2 (95, 105, 105(vid), 110#)
Clean high pulls 3 x 3 (125, 135,, 145#)
Halting clean deadlift [4s @ below the knee, and just shy of full extension] 3 x 4 (145, 135, 135#)
Isometric abduction w/ ext. rotation 3 x 10s

17 Sep | Sa
Warm-up | 3x
AD x 1:00
DUs x 30
OH walking lunges x 14

Work | O-Lifting – Week 3
BTN Snatch-grip push press 5 x 2 (85, 85, 95, 100, 105#)
Clean + jerk 10 x 1 (115, 115, 125#…)
Samurai squats 3 x 8 ea (35#)
Front squat  ISO holds 3 x 10s

Stretch | 20:00

­16 Sep | F
Work | Recess Class
The Bear Complex, 5x:
[Power clean – Front squat – Push press – Back squat – BTN Push press] x 7 (75, 85, 90, 95, 100#)

Stretch | 20:00


Friday’s Bear felt good, though I 86’d the BTN presses upon advice from Ali – saving the back for Saturday. I really like that barbell complex; it challenges the body and the head, provided you buy in.

O-lifting went well, though it seems like I’ve been going light forever, when it’s actually only been a few weeks. Looking forward to being able to push again. Did you see that post on pain from The Wolf Brigade? It’s the one with the mace on the beach. That was a helpful reminder Saturday.

what-a-lovely-shrub
Barbell in the AM & refreshing pool in the PM makes a pretty stellar combo. I hope that excessively manicured shrub doesn’t degrade my content

Made up some Oh Lifting homework on Sunday. Having watched some 1-1/4 OHS on the interwebs before heading to the gymnasium, I was curious to see if I did the curved booty back thing I saw a lot of, so I took a vid…

… Yep, I do it. And I’m not so sure that I’m breaking parallel there, either. Coachable moments.

La Lingua

“I can live for two months on a good compliment.” -Mark Twain

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Romaleos, please

Having recently finished The Five Love Languages via Audible (feels a little like cheating, and I still prefer to feel the pages between my fingers, so full disclosure), I found this conversation about the book to be a nice digestif. The book made a lot sense to me, despite the extraneous church and marriage noise. I found myself reflecting upon close relationships, past and present, seeing if I could extrapolate which of the languages friends, family, and exes use(d) to express their love. I also wonder if there’s a correlation between “touch”ers and pet lovers; the whole tactile connection and all.

It turns out unsolicited dick pics – not a language of love. No wonder that didn’t work out.


11 Sep | Su
Mobility | 3x
Wall rotation + press x 10
Banded rows x 10
Super bird dogs x 10 ea
Hanging knee raise x 10 (straight legs last set)

Work | EMOM x 30:00, rotating:
Bench press x 3 @ 75# + DUs x 30
1-1/4 Back squat x 3 @ 85#
AD x 1:00

Stretch | 20:00

10 Sep | Sa
Work | O-lifting – Week 2
Muscle snatch 5 x 2
Snatch 5 x 2
Clean 5 x 2
Rack Jerk 5 x 2
Isometric holds: back squat 4 x 8-10s
AD x 25:00, OH walking lunges x 20 e’ery 5:00

09 Sep | F
Mobility | 3x
Scap press x 10
SL Elev hip bridge x 12 ea
Reverse curl-ups (slow + squeeze) x 10

Warm-up | Row x 500m
3x:
BB row x 8
BB RDL x 8
KBS x 8 (53#)

Work | 10x
Back squat x 2 @ challenging weight (145,150#…)
Rest 2:00
-then-
3x:
BB bicep curls x 10
Rest x 1:00
Tricep push-downs x 20
Rest x 1:00
-then-
Death march 3 x 20 steps (20# DBs)
Rest x 1:30


Took an extra rest day this week. Fighting something… Hmmm. Was ready to get back at it Friday. The squats felt good. I focused on breathing – sip, sip – and driving the elbows forward on the up. Wondering where my 25’s at for the death marches; guess I need to get after it with the 30’s  😉

Saturday was a detour. High heels all week at work + sleep tweaks + death marches (?) = a fired up mid-back that gets it’s revenge during muscle snatches. Scratched the barbell workout and hopped on the bike.

With the back feeling much better, did some movements on Sunday. Spent some extra time on the foam roller. Thankful the back seems to have recovered as quickly as it did. Stepped on the scale just to check-in. A buck fiddy-two.

In Contrast

“Put light against light – you have nothing. Put dark against dark – you have nothing. It’s the contrast of light and dark that give the other one meaning.” -Bob Ross

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And here we have some contrast, of style or talent,  you be the judge. This is a work by Asger Jorn of the Situationist movement, I think. Hey, we’re not just butts and barbells around here, nah meh? (But mostly we are…)

And here’s an interesting podcast on how we think of our current selves in contrast to our future selves and how that fucks up our decision-making skills. I believe we call that projection bias.

And in case I deterred you with the duck up there, here’s some additional contrast:

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Past self vs future self

02 Sep | F
Mobility | 3x
GA squats x 10
Scap press x 10
SL Elev glute bridge x 10ea
TVA drops x 10

Work | x 30:00, rotating:
KB front rack carry x O-head to green rig; Farmers carry return (44#ers)
AD x 1:00
1-1/4 Back squat x 3 (90#)
HS walk x 10 meters (+10 UB!)
Row x 1:00

01 Sep | Th
Warm-up| 3x
Rope work x :30
KBS x 5
BB RDLs x 5

Work | 6:00 class
Deadlift 4 x 3 (185, 185, 195, 195#)
Rest x 2:00
2-Position clean 10 x 1 (95, 95, 105#…)
-then-
6-Minute Abs! (10# plate)

Stretch | 15:00

Goodbye, August | W
Warm-up |3x
Row x 1:00
Wall ball x 7
DUs x 20
Goblet squat x 5

Work | O-lifting – Week 1
Snatch-grip push press + OHS 5 x 2 across (100#)
3x:
Good mornings  x 3 (95#)
DB row x 12 (30#)
-then-
Front squat 3 x 5 (115#)
Iso-hold bench press 3 x 6-10s

Stretch/Talk it out | 20:00

30 Aug | Tu
Mobility | 3x
GA squat x 12
Prone Y raise x 16
Reverse curl-ups x 12

Warm-up | 3x:
OH walking lunges x 12
AD x 1:00
Palms-up BB row x 10

Work | 4x:
RDLs x 4 @5050 (125,135#…)
Rest x 1:00
Body row x 8
Rest x 1:00
-then-
SL hip thrusts 4 x 12 (15#)
Rest x 1:00 between the legs
-then-
AD x 10:00
E’ry 2:00, HS walk attempts x 3

Stretch | 15:00


Ah contrast. I was feeling so awesome before and during the Humphrey’s hike…

The intention this week was to do some moving and see what the response was in the hip-/back-/ass-on-the-funky-side region. So, yeah, did that. Really wanting to squat, but we had a reverse “Bump N’ Grind” situation: my mind was telling me yes, but my body, my booody was telling me no! So, what can I do to work da booty (okay, and the body) that isn’t squatting? Pulled some things from the archives… And things are feeling better, but some tightness remains in the back and in the hip when in the R-Kelly position.

Every time there’s a “rest a minute between legs” in my workout, my mind puts a “my” after the preposition and the gutter brain takes it from there…

spend some time there.gif

Gonna give Oly a try tomorrow. We’ll see if I’m walking funny after…