Placebo

“The bourgeois prefers comfort to pleasure, convenience to liberty, and a pleasant temperature to the deathly inner consuming fire. ” -Hermann Hesse

save yoself-01.png


01 Mar | Th
Mobility | 3x
Cossacks x 8 ea
Bird dawgs x 10 ea
Scap press x 10
Rev curl-ups x 10

Work | FTA
A. Stairs x 15:00
B. 3x:
RDL x 5
GM x 5
BS x 5
Kang x 5
C. FS 5 x 5 [3:00] (130, 135, 2 @140, 145#)
D. Close-grip lat pull-downs 4 x 12 [1:30] (75, 3 @85#)

02 Mar | F
Work |
A. 4x:
BB bench x 10
Pull aparts x 10
KBS x 10 (45#)
B1. (Neutral-grip DB) Betch 5 x 5 [1:00] (3@25, 2@30#)
B2. Dbl DB bent-over row x 10 [1:00] (3@25, 2@30#)
C. EMOM x 20:00, rotating:
PC + PP x 3 (subbed tall cleans) (5@95, 5@105#)
DUs x 30 (all UB)

03 Mar | Sa
Mobility | 3x
Cossacks (Yep, again! I am really enjoying how these feel) x 8 ea
Wall slides x 10
Pistol aka glute check x 2 ea
Shoulder CARs x 3
Hip CARs x 1

Work |
A. Rotating walk + job e’ry minute x 10:00 Stairs x 10 @ L8
B. Sumo DL 7 x 2 – build [2-3:00] (185, 2@195, 2@205, 215, 225#)
C1. Dip hold 4 x :30 [1:00]
C2. COB lowers x 5 @3_13 [1:00]
D1. McGills 3 x :20 ea
D2. Bent-knee leg raise x 10 Wall-pressing DB x 20 reps
E. Rotating walk + job e’ry minute x 10:00 Stairs x 10 @ L8

Stretch | 15 glorious fucking minutes

04 Mar | Su
Warm-up | 3x
Wall ball x 10 @15#
KB RDL x 8 ea @35#
KB press x 5 ea @25#

Work | FTA
A1. Box squats 5 x 5 (125, 130, 3@135#)
A2. SL hip bridge x 10 ea
A3. Hip extensions x 10 [2:00] (15#)
B. EMOM x 20:00, rotating:
Slam balls x 10 @ 20#
Dbl DB push press x 10 + sit-ups x 5 (25# DBs)

Stretch | 10:00


Th | Felt a little sluggish.

F | Felt better. Banged up shoulder was the limiter on B1; pressing out the bottom is where it’s sticky and doesn’t feel good. Same shoulder was NOT having the push press, even at BB only, thus the substitution. The cleans felt snappy, kept the lbs light.

Part A footage for fun, (I was curious to see if the pull aparts looked different on one side than the other):

Sa | Dang the sumos felt fast off the floor. Made the set-up checklist: toe turn, turn on quads, spread the floor, shoulders, breath, drop the scoops straight down, lift. Two-twenny five is my standard DL 1RM, or at least it was 07 Dec 15. Shoulder wasn’t having any hanging from the bar. Thigh rub on the dead bugs which made me laugh; that’s where all that ice cream has gone. Sweet. That means more lbs on the sumos, yes?

Su | Sore in the upper booty meat from the sumos. And in the lats where they connect to my arm pits. Workout felt good. That part B gets me fired up. Kept the grip neutral on the push presses and that seems to be okay on the shoulder; as were the KB presses in the warm-up. We’ll see how things feel tomorrow.

Prepping for the running in April – and preferring to avoid the treadmill – I am going to incorporate the alternation run/jog into the morning dog walk. We’ll see how much Bo loves that ❤ I just recently noticed he’s got the senior dog rocking horse run happening now. Seriously, how do we deserve dogs?

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Sheathed

“The society that separates its scholars from its warriors will have its thinking done by cowards and its fighting done by fools. – Thucydidies

brooklyn-street-art-dont-fret-jaime-rojo-03-14-web-6
What do you think – does good exist without evil? Can a weak (hu)man, be a good (hu)man?

Jorden B argues that no, no he cannot, as a person is not moral if they are just harmless – if the option of demonstrating strength isn’t even on the table.

How about this – consider both definitions of the word “meek”:

Meek [mēk/]
adjective
1. quiet, gentle, and easily imposed on; submissive.
2. one who carries a sword, and possesses the knowledge of how to use it, but chooses to keep it sheathed

Now consider these words from The Bible in light of them both:

“Blessed are the meek: for they shall inherit the earth.”

J-whoa
If you want more considerations, listen to the whole conversation. And ask yourself, as I have been all week, am I choosing the heroic path, or am I erring on the side of the complacent coward? Are you keeping your life sheathed out of compliance, or by choice?


31 Jan | W
Warm-up | 3x
Cossacks x 8 ea
Wall balls x 10
KB snatch x 3 ea

Work |
A. Stairs x 15:00
B. EMOM x 30:00, alternating:
Power clean x 3 (115#)
DUs x 30
C. McGill curl-up 3 x :45 ea [:15 btwn sides]

01 Feb | Th
A. Bike x 20:00
B. GHR 3 x 10
BS x 10
BB yumps x 5
C. BS 7 x 1 [tough] [3:00] (185, 195(PR!), 190, 190, 190, 185, 190#)
D. FS 3 x 5 [1:30] (125#)
E1. KB FR lunge 3 x 8 ea (30/35#) [RI]
E2. Side plank x :30 ea [1:30]

02 Feb | F
Mobility | 3x
Wall slides + rotation x 8
SL bird dogs x 10 ea
Popes x 15 ea
TVAs x 15

Work |
A1. ½ Kneeling BU KB press 4 x 7 ea (20#)
A2. GM x 10 (75#)
A3. SA row x 10 ea (30#)
B1. DB bench {neutral grip] 5 x 7 [1:30] (25#)
B2. Pendlay row x 10 [2:00] (75#)
C. Close-grip lat PDs 3 x 10 [1:00] (80,85, 90#)
D1. EZ Hammer curl bi’s 4 x 12 [1:00] (15#)
D2. Rope tri’s x 12 [1:00] (20#)

Stretch | 10:00

03 Feb | Sa
Warm-up | 3x
Slam ball x 7 @20#
Banded RDLs x 10 ea
Banded rows x 10 ea

Work |
A. 4x:
Row x 2:00 (475, 481, 485, 479m)
KBS x 10 (45, 3@50#)
Push-ups x 10
B. DL 7 x 1 – tough [3:00] (5@205, 2@210#)
C. EMOM x 20:00, alternating:
Power snatch x 3 (75#)
DUs x 20 + jump squats x 5

Stretch | 5:00

04 Feb | Su
Mobility | 2x
Shoulda CARs x 3 ea
Cossacks x 8 ea (ooh boy these felt solid)
Prone y raise x 10
Reverse curl-ups x 10

Warm-up | 3x
Bike x 1:00
Wall balls x 10 @15#
Single arm KB snatch x 5 ea @ 30#

Work |
A. 10x: PC x 1 + Clean x 2 [2:00] (2@115, 2@120, 3@125, 2@130, 135#)
B. Jerk 10 x 2 [2:00] (push: 95, split: 3@105, 5@110, 115#)
C. Back squat 4 x 5 [2:00] (135, 140, 145, 150#)

Stretch | 10:00


W | The EMOM was fun, and harder than I thought it would be. And those McGill curl-ups are INTENSE. I like how much feedback you get regarding proper position. My neck would start to cramp, then I’d adjust and focus on the abs, and crazy enough my neck didn’t hurt anymore. 

Th | Old PR was 185, and dang that was easy peasy. Pretty excited about the new one. Two hundy (back squat) has been a club I’ve wanted to be a member of for a while; knocking on that door… Felt like I “should” have been able to go heavier on the front rack lunges, but ooh, those were rough, even with the conservative weight.

F | Excited that the neutral grip allowed me to get in some pressin’. Twenty-five was the limit where I could still push without not good feelings in the right shoulder; time to get that checked out. Pendlay’s felt nice and strong. It’s crazy to me how my biceps stop working at a certain point.

Sa | ‘A’ had me managing my breath; ‘B’ had me managing my head; ‘C’ was a little of both. Hardest part of the DL is that first inch off the floor. If that goes well, giddyup. If not… I tend not to fight for it – not gonna fuck up my back for a DL rep. But then, have I ever fucked myself up on a DL? No, I have not, so… 

Su | Turned away from the mirrors and, man, the cleans felt really good. Kept it conservative on the jerks because of the shoulder and because holy smokes my abz were working – or at least that’s where I was feeling fatigued. BACK SQUATS ARE FEELING AWESOME!!!

Dress Codes

“There is no such thing as bad weather, only inappropriate clothing.” -Sir Ranulph Fiennes

dress codesI really like that quote. Funny that it stumbled across my desk just as I was whining about how cold it is in the new office. Haaay, Universe. I feel like you could break that quote down – mad lib style – and apply it all over the friggin’ place…

“There’s no such thing as a [adjective] [noun], only inappropriate [verb].”

Yes, I took liberties: clothing, dress (noun), dress (verb). Hmm. But it’s not quite there…

“There’s no such thing as a [noun that’s out of your control – gravity problem], only inappropriate [verb within your control].”

Let’s try.

“There’s no such thing as a shitty traffic, only your (my) lack of preparedness.”
“There’s no such thing as a lame workout, only your attitude towards it.”
“There’s no such thing as a toxic relationship, only your decision to remain in it.”
“There’s no such thing as a stupid question…”

Meh. There are no absolutes, friends.

Test it out. Does it work with your “code”?


23 Jan | Tu
Warm-up| 3x
Wall ball x 10 @15#
SA KB press x 5 ea @25#
KBS x 10 @ 45#

Work | Favorito burrito
A. 5x:
FS x 5 @75% (125#)
BS x 5 [2:00]
B. Reverse Zercher 4 x 8 ea [1:00 btwn legs] (75, 80, 2@85#)
C. 3x:
SB x 5 (20#)
DB snatch x 5 ea (35#)
Row x 200m (:56, :50, :49)

Stretch | 10:00

24 Jan | W
A. Stares x 25:00
B. 5x:
BU ½ kneeling KB press x 8 ea (20#)
KBS x 10 (50#)
DUs x 40 (UB, 36, UB, 20, 20)
C. 4x: BB Dbl DB bi’s x 15 [1:00] (15#)
Tricep push-downs x 15 [1:00]
D. Bike x 15:00

27 Jan | Sa
Mobility | 3x
Shoulder CARs x 3 ea
Cossacks x 8 ea
Prone y x 10
TVAs x 15

Warm-up | TGUs x 10:00
Work |
A. Stairs x 20:00 (alternated levels 7/8 e’ry 5:00)
B. 4x:
Dbl OH carry x 30m (25/30# KB)
Sled x 30m (+135#)
Sit-ups x 20
C. Bike x 20:00

Stretch + handstands | 10:00

Jan 28 | Su
Warm-up | 3x
Row x 1:00
SB x 5 @20#
SL KB RDL x 5 ea @35#

Work | FTA
A. 3x:
RDL x 3
Bent-over row x 3
P snatch x 3
BTN push press x 3
Good morning x 3
B. DL 7 x 2 [2:00] (200, 3@205, 3@210#)
C. P snatch 7 x 2 [2:00] (75, 80, 3@85, 2@90#)
D. GHD (globo-style) 4 x 12 [1:00] (10#)

Stretch + Ayche-ess-dub-yas | 15:00

29 Jan | M
Mobility | 3x
Hip hikes x 12 ea
Bird dogs x 10 ea
Chin-over-bar hold x :20
Reaching dead bugs x :45

Work |
A. 5x:
Jump rope x 1:00 lunges x 12
SA DB (only I did KB) snatch x 3 ea (2@35, 3@40#)
Goblet squats x 8 (2@35, 3@40#)
Scap PUs x 10
B. 5x (Press x 1 + push press x 3) [2:00] (65, 70, 70, 75, 75#)
C1. SA seated cable row 4 @ 8ea @22×2 [1:00] (25, 30, 30, 35#)
C2. SL glute bridge x 12 ea [1:00]


Tu | The squats felt phenomenal as did part C. But then, it IS a favorite… Notes to self about the smarts behind all that stair stepping from TG #theresalwaysaplan

W | Not the smoothest workout; fighting myself on the DUs and KB press as I got a little frustrated. Subbed DBs for the BB on the bis due to availability. Biceps revolted on the last round – the last few reps were eeked out.

Sa | Dang that part B got me breathing good.

Su | Really feeling Saturday’s sit-ups. And OH carries. Really tender on the roller btwn my blades. Can’t believe how much I am feeling the hammies on the GHDs these days.

Was a bit of a ride with the training last week; had some struggle with focus. Why is that…? Hmm.

M | Enjoyed that part A; the snatches felt nice and snappy. Right side was a little slow to engage on the strict press. Lots of abz and lats in the cable rows; can’t believe how much I am feeling my hammies working these days. Muy bien.

Comfort Food

“People who shut their eyes to reality simply invite their own destruction, and anyone who insists on remaining in a state of innocence long after that innocence is dead turns himself into a monster.” -James Baldwin

say-grace

Anomalous Observations : the thing that doesn’t fit with any of your beliefs; that which pushes you to develop a better theory because you have something else you have to explain.


30 Jan | M
Mobility | 3x
GA squats x 10
COB hold x :20
Reverse curl-ups x 8

Warm-up | 3x
AD x 1:00
Wall ball x 7
Banded rows x10

Work | [From the archives]
EMOM x 10:00, rotating:
Clean – FS – FS (115, 120#…)
DUs x 40
– Rest x 4:00 –
EMOM x 10:00, rotating:
Wall walk + hip taps x 10
Slam balls x 7 (30#)
– Rest x 4:00 –
TGUs x 10:00 (53# KB, 30# slam ball)

31 Jan | Tu
Mobility | 3x
Adductor squats x 10 ea
Single-leg elevated hip bridge x 10 ea
Single-arm plank x :20

Warm-up | KB complex

Work | [From the archives]
7x | Press x 5 [across] (65#)
Right into,
Alternating tire hits x 20
Rest x 2:00
5x | RFESS x 8 ea (3 @26#, 2 @35#)
Rest x 1:00 btwn legs
3x | GHR x 8 (15#)
Right into,
Push-ups x 8
Right into,
GHD x8
Rest x :30

Stretch | 15:00

01 Feb | W
Warm-up | 3x
Row x 1:00
KB complex
DUs x 20

Work | O-lifting
OHS 4 x 3 + snatch balance x 3 (95/65, 105/65#…)
Clean high pull 3 x 3 + high hang clean x 2 (115/115, 135/125#…)
4x: Hollow body hold x :20, rest x :10
Hollow body rocks x :20, rest x :10


M | These are cool. And useful if you get shot in one arm during the resistance but still need to tend to the fence. (And if you squint a little you’ll see Matty Nice…)

04 WB 1-Hand Tire Smash Switch from Hanlon Studios Photography on Vimeo.

I attempted them with the 8lb hammer but the transition from around to over the head… tricky. Need to shorten the lever.

W | Oly vibes were strong, though the OHS were not. This is not surprising considering the seven sets of pressing on Tuesday. Not the best sequencing, Morgan. I want to re-test part ‘A’ down the road. 

The open is coming…

is-it-a-clean-yet-01
When someone lets a ‘squat clean’ slip 

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…

 

Weapons

“Temper is a weapon we hold by the blade.” J.M. Barrie

2fmbend
Technically it’s a “Corinthian Helmet”. Is it a weapon if you wear it… on  your face?

Our office has an FNG that flies off the handle about the stupidest shit. It’s very entertaining, but generates a lot of stress. He prides himself on taking karate classes and having self defense skills, but all I can think when I see him lose his shit is, there is nothing about this guy that’s an effective weapon.

Joe Rogan’s interview with Miesha Tate touched on this – and lots of other great shit, as it’s nearly three hours long. It’s interesting the personality (or persona?) differences between Tate and Rhonda Rousey. The latter always seems so angry and fired up, while Tate seems chill even to the point of seeming disinterested. I liked hearing her take on how that affects her performance in the cage, her thoughts on Rousey’s defeat and decision to take a year off rather than “getting the taste of loss outta her mouth”, and her high school wrestling stories. And I fully support Miesha’s stance on chocolate flavored things being bullshit.


12 May | Th
Warm-up | 3x
AD x 1:00
DUs x 30

Work | O-lifting
Back squat 5 x 3 (140,150,160,160,165#)
Snatch-grip DL 2 x 2 (155#)
4 sets:
Hollow body hold x :45
Samurai squats x 8 (35#)

Stretch | 20:00

10 May | Tu
Pillars | 3x
Reverse tables x 5 @ 5s ea
Arch up x 8
TVA leg drops x 15
Pike pulses x 7

Warm-up | 3x
TGUs x 2 ea (35#)
AD x 1:00
Candlesticks x 2 ea (SL!)

Work | 4x
Sled x 200m (135,115#)
SA KB row x 8 ea (15# DBs)
Buenos dias x 8 (75#)
AD x 15 cals

Stretch | 20:00

09 May | M
Warm-up |3x
BB front squats x 10
Row x 1:00
OHW lunges x 20

Work | Front squat + chains 5 x 3 (135,145,155, 165,160#)
Rev Zercher lunches 3 x 8 (65,70,70#)
EMOM x 10:00:
KBS x 10 (53#)
Reaching dead bugs 4 x 1:00
Rest x 1:00 btwn


Monday | The Zerchers sure wake up the booty.

Tuesday | Was listening to a podcast at work which inspired me to try the pike pulses, a move from Gymnastic Bodies, in my warm up.

Sweet baby Jesus, those are hard. Sat there just trying to get my feet off the floor for a while. Like a jedi virgin trying to use the force. Ended up sitting on a 15# plate which allowed me to actually get my feet off the ground. Hadn’t tried the SL candlesticks in a while and I was excited that I was able to do them this time. Had done Tuesday’s session using heavier weight on the sled pulls in the past, but I was feeling it in my flexors instead of my glutes, so I shed some lbs. Feeling pretty sore in the glutes, hammies, and quads. Still searching for my sleep groove.

Thursday | The O-lifting sesh went well. Amanda was my partner and kept me honest on taking full rest, spotting the wall, and breaking parallel on the squats. Again with the power of the grounding. Hollow body holds: the name confuses me, but the movement makes all the abs hurt so, okay! DJ rolled in at shift change with a piece for show and tell: a fancy new bow. Pretty fucking rad, and I can see how one could kill some meat with that.

Sat down and got all the math laid out for the carb cycling plan. Just need to get in the bod pod and find out how much of me is “lean body mass”.

Check out this chic carb-cycling (and turn on the volume):

A video posted by Bread Face (@breadfaceblog) on Feb 21, 2016 at 5:32pm PST

 

Faux Problems

“What would life be if we had no courage to attempt anything?” -Van Gogh

 

problem solved
Problem: solved. But seriously, visible cords are the worst!

“Faux” has to be my least favorite F-word. This article, “Your Problems Don’t Matter,” by Dave Ursillo, however, is “faux” real! (Yeah. I just did that.) So, not only are our bodies built for adaption, so are our minds, going for the easiest route to purpose, even if it’s invented. Lots of gems in there. Do you have fall-back imitation problems that circle around? I know I do! I mean, I’m pretty certain once I have an impeccably furnished (and cord-free), newly renovated broad-side bungalow with an emerald green ’71 Bronco in the driveway and can rest a cup of coffee on my big ol’ booty, that I will have found purpose in my life. Am I right?


23 March | W
Pillars |3x
GA squat x 7
Super bird dogs x 10 ea
Scaption press x 6 @5s ea
COB hold x :20

Get a little sweaty | Rowing + DUs

Work | O-lifting
Halting (1s above-the-knee) power clean 5 x 2 (115,125,125,125,130#)
Front squat + chains 5 x 2 (145,155,155,165,165#)
4 sets:
Hurdle hops x 2
Death march (25#s)
Partner leg drops x 10

Stretch | 15:00


The jumps are a weakness of mine, but those hurdle hops were a lot of fun. Really dug the leg drops.

booty 5000 goals
But, seriously, let’s continue with the building a booty plans 🙂