Mental Muscles

“There are some jokes you cannot understand until you have been a fool many, many years and thought yourself finally cured, and then found out that you had just become a different kind of fool.” -Robert Anton Wilson

in-bold

27 Questions


09 Jan | M
Mobility | 3x
Glewt activator sqwaaats x 10
Elbow plank + reach thru x 10 ea
Plate hold x :20

Warm-up | 3x
Wall balls x 7 @ 20#
BB RDL x 10
BB palms-up row x 10
Row x 100m

Work | “A”
Back squat 7 x 2 @ +/- 70% 1RM (145#)
Rest x 2:00
“B”
Death march 5 x 10 (35# KBs), right into
Banded tricep push-downs x 10 (blue), right into
Row x 250m (:55, :55, :56, :54, :55)
Rest x 1:00
“C”
Banded hamstrang curls 3 x 5 ea (blue)

Handstand walks for fun + some stretch, but mostly chats | 10:00

10 Jan | Tu
Mobility | 3x
Cossack lunges x 8 ea
Scorpions x 5 ea
Bird dogs x 8 ea
Reaching dbl dead bugs  x 10

Warm-up | 3x
DUs x 30
Slam balls x 7
Banded OH press x 7 ea

Work [Booty 5000] | “A”
Bench press 7 x 3 (85#), right into
Hang power clean x 3 (tall cleans @105#)
Rest x 2:00
“B”
Incline single-arm KB bench press 5 x 5 ea (26#), right into
Hang power snatch x 2 (75#)
Rest x 2:00
“C”
Zercher lunges 4 x 5 ea @ 75#, right into
Bench hip bridge x 15 ea
Rest x 1:00

11 Jan | W
Warm-up | Weak. Some DUs

Work | O-lifting – Week 2 – Testing Post-Activation Potentiation
“A”
Pause snatch pull [1″ – BTK – mid-thigh – pop!] 4 x 2, right into
Snatch high-pull x 1 (115#)
“B”
High-hang clean 4 x 1 (2@ 125, 2@ 135#)
“C” [PAP]
Front squat 3 x 3 @ 80% of 1RM C+J, right into (125/65#)
Front squat 3 x 3 @ 50% of 80% [move fucking fast!]


M | The squats felt really good. Looked like I had a hint of ass wink primarily on the first rep. Not sure about my ROM on the hammie curls; it feels a little short. Added some handstand walks at the end because they felt so effortless on Saturday and I wanted to test that.

Tu | Check. All ladies bars in use; subbed a big one (heh!) for the duration. This made for some fun re-gripping on the snatches. Might have to do that again.

W | So much booty soreness from Tuesday’s sesh. On the back end of that workout I was questioning whether I’d used enough weight on the forward pressing components. The soreness in my lats and chest reminds me it’s not just about the lbs.

Cue of the Day from the Skipper: Stand up straight, arms at your side, feel squat distance apart. Now lean forward and come up on your toes, paying attention to what muscles are engaging as you do this. Lean backwards doing the same. Now go back and forth, and feel the transition from quad to glute. Now consider the top of your pull and how these two relate.

Excited to test the PAP this cycle. Despite not falling on to the fast twitch portion of the continuum, maybe AT ALL, testing will be fun. Already has me considering how it is I think about exploding out of the bottom. Are you actually moving fast or are thinking you’re moving fast? Let’s do both.

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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. 

Glistening Bollocks

“I want to taste and glory in each day, and never be afraid to experience pain; and never shut myself up in a numb corner of nonfeeling, or stop questioning and criticizing life and take the easy way out. To learn and think: to think and live; to live and learn: this always with new insight, new understanding, and new love.” -Sylvia Plath

And to lighten things up a bit from the weight of the bell jar there, here’s a solid read on The Pursuit of Happiness.


09  Oct | Su
Mobility | 3x
Chin-over-bar holds x :20
Cossack lunge x 8 ea
Elbow plank + fwd tap x 10 ea

Warm-up | 3x
Wall ball x 10
BB pres x 5
Palms fwd BB row x 10
BB sit-ups x 10

Work | EMOM x 30:00, rotating:
Incline bench x 3 (75#) + DUs x 30
1-1/4 OHS x 3 (80#)
Assault bike x 1:00
-then-
4x:
DB row x 12 ea (25#)
Rest x 1:00
Banded T’s x 10 (Yella)
Rest x 1:00

Stretch | 15:00

08 Oct | Sa
Mobility | 3x
GA squats x 10
Wall rotation + press x 10
Single-leg elev hip bridge x 10 ea
TVA drops x 15

Warm-up | 3x
AD x 1:00
DUs x 30
Banded rows x 10

Work | O-lifting – Week 6
Muscle snatch 4 x 2 (65#)
Snatch balance 8 x 1 [build] (4 sets @ 70#)
3x:
Snatch high-pull x 2 (115#)
Snatch x 2 (75, 75, 85#)
-then-
ISO back squats 4 x 10s

07 Oct | F
Mobility | 3x
Single-leg adductor squat x 8 ea
Scap press x 10
Prone glute press x 10
Reverse curl-ups x 10

Work | x 30:00, rotating:
Carries x 100m (44#ers: see notes)
AD x 1:00
Sumo DL x 5 (155#)
HSW x 12′ (10′ UB max)
Row x 1:00

Stretch | 15:00

06 Oct | Th
Mobility | 3x
GA skwaat x 10
Elbow plank + reach thru x 10 ea
Prone y raise x 10
Hanging leg raise x 10

Warm-up | 3x
Row x 1:00
KBS x 10
Single-arm press x 7 ea

Work [Favorite] | 4x:
Box squats x 5 (115#)
Hip thrusts x 10 (115#)
GH raise x 10 (15#)
Rest x 2:00
-then-
TGUs x 15:00 (44,53#)

Stretch | 15:00


Booty blast Thursday (!) made for a Recovery Friday. The lighter sumos helped alleviate some of the soreness in the region where the ‘strangs meet the glutes. The carries were uncomfortable as designed; switched from front rack to OH + suitcase after three rounds – kept losing my shoulder position. After two rounds of the OH/suitcase combo went to farmer’s style, because I was doing the neck strain thing. Perhaps it would have been better to just use lighter KBs from the start and maintain the front rack carries…?

Saturdays Oly: Tight mid-back. Man, snatches felt so awesome last week! Couldn’t get the back to fire on the snatch balance; s-l-o-w, bent elbows. Stopped after 4 attempts when it was clear it wasn’t gonna happen. Rolled through the remainder of the workout keeping it on the lighter side. Felt those ISO holds the rest of the day #CNSdonezo

Came in on Sunday with the intention to just foam roll. Decided to EMOM, too. 

a-spokesperson-for-albertas-ministry-of-transportation-said1
Post-EMOM Sunday feels. And a true story

(De)Populate Your Mountain

the organ friend
That friend who just can’t get enough of you

The evolution of relationships is fascinating. Check out this article by Tim Urban, “10 Types of Odd Friendships You’re Probably Part Of“. The Friendship Mountain, who do you need to push off?

Q1 ideal
Quadrant 1: Off the bed, not off the mountain

21 July | Th
Mobility | 3x
Wall press x 10
Scap press x 10
SL Elev hip bridge x 10 ea

Warm-it-up (but it’s already sweaty) | 3x
Row x 1:00
OH walking lunges x 10
DUs x 30
Lose ya shorts x 1

Work | O-Lifting Week 4
Snatch balance 5 x 2 (65, 70, 75, 75, 80#)
High-hang snatch 5 x 2 (75, 70, 70, 75, 75#)
Snatch 5 x 2 (75, 80, 85#…)
3x:
Planted hollow body holds x max (2:00, 1:02, 1:07)
Supermans x 10

19 July | Tu
Warm-up | 3x
AD x 15 cals
Goblet squat x 5
TGUs x 2 (35#)

Work [from the archives]  | 3x
Body row x 8
GHR x 10
Rest x 1:00
-then-
RDLs 4 x 4 @5050 (115, 125, 135, 135#)
Rest 2:00
-then-
EMOM x 10:00, rotating:
Death march x :30 (20#ers)
Handstand hold x max (:20. Still.)

Stretch | 20:00

18 July | M 
Mobility | 3x
Side plank + LL x :20 ea
Cobra x :30
SL elevated squat x 10 ea
Reverse curl-ups x 10

Warm-up | 3x
BB step-ups x 10
BB row x 10
KBS x 10

Work [favorite] | 5x:
Front squat x 5 @ 70% 1RM (115#)
Back squats x 5
Rest x 2:00
-then-
Single leg hip thrust 4 x 12 (15#)
Rest x 1:00 btwn sides
-then-
Row x 10:00, every 2:00 slam balls x 10 (2170m, 20#)


M | Fuck. That was a lot of work. On every set of the squats I thought I wasn’t going to be able to complete it. But then I did. Good practice for me. The start of the row was mentally a little rough, my brain didn’t wanna do it. But by the halfway mark the rowing actually felt nice, once I recovered from slamming the balls. Moving forward I need to always pick up the 30# slam ball. 

 Tu | Much medius soreness. And quads and hamstrangs. After giving a little too much before O-lifting last week, I stuck with a little lighter lbs on the RDLs and on the death march.

 Th | Really intermittent sleep this week; needed a rest day Wednesday. The griddle wasn’t super hot on Thursday either, but the snatches felt good. But how is it that I can do a snatch balance at 80#, but when I got to the full snatches I was working to get 85#? Merely all those reps fatiguing my snatch muscles?

My stretch and sleep games were weak this week. Haaay, homophone.

sleep viking
Goals: sleep viking. But not at a desk

Imagined Orders

“I will not live by rules that make no sense to me.” – Evan Tanner

I bet not

Too much to say, so I’ll just share this podcast, Choosing Wrong, on athletics, politics, relationships, and how the NBA ego killed the granny shot.


17 July | Su
Active Rest/Recovery

MFR | 10:00
Mobility | 3x
GA squat  x 10
Wall press x 10
Banded rows x 10
Hip hikes x 12 ea
Prone Y raise x 12

Auxiliary | 3x
Rev row sit-backs x 6
Pistol sticks x 5 ea
Ring leg curls x 8

Stretch | 20:00

16 July | Sa
MFR Lite + Coffee | 10:00

Warm-up | 3x
Row x 1:00
KBS x 10
DUs x 30

Work | O-lifting – Week 3
Tall clean + jerk 4 x 3 (105,105,115,115#)
Front squats + chains 4 x 3 (155#)
3x:
Reverse GHD x 10
SA squat x 5 (20#)

Stretch | 10:00

15 July | F
Mobility/Warm-up |3x
Scap press x 10
Elbow plank + front tap x 8 ea
Wall balls x 7
Push-ups x 7
Banded bridges x :45

Work | x 25:00, rotating:
Farmer’s carry a heavy chic from the o’head door to the green rig. (No heavy chics available. Used 53# KBs)
AD x 1:00
Deadlift palms facing out x 5 (155#)
Single arm press x 5 ea (30#)
Row x 1:00

Stretch | 20:00

14 July | Th
The Mobility | 3x
Rev Table x 5 @ 5s
Bird dawgs x 10 ea
Scorpion x 5 ea

The Warm-up | 3x
KBS x 7
Wall walk x 2
Palms up BB row x 10
Rev curl-ups x 10

The Work | Hip thrusts 4 x 10 (115,125,135,145#)
Rest x 2:00 btwn sets
4x | Chinese rows x 10 ea (20#)
Rest x 1:00
Single arm press x 5 ea (30#)
Rest x 1:00
GH raise x 10 (15#)
-then-
Hanging bent knee raise 4 x 10
Rest x 1:30

The Stretch | 20:00


Th | Rolled thru.

F | Ditto.

Sa | Check.

Had a really great time with the crew checking out Babyface Matt & Asshole Joe’s comp on Saturday. Great inspiration for getting/keeping after it in the gymnasium. Visiting other facilities really makes a person appreciate their own. DTP: We’re Huge. And have a park. Lot’s of gr-ass.

The Monday-Tuesday combo was the impetus for much muscle soreness in the the glutes and hammies for the duration of the week.  

nevah evah
Choosing wrong, indeed

Be Yourself(ish)

“If the girl is truly no one, she has nothing to fear.” – Jagen H’ghar to the former Arya Stark

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I think my favorite Game of Thrones story line right now is that of Arya Stark and her pledge to loss of self. And that Jon Snow is not dead. Though after the Game of Butts recap, I sort of wish Khal Drogo was not dead instead…


07 May | Sa
Warm-up | AD + Dus

Work | O-lifting 2.0
Snatch – build up to a heavy single (85#), then:
Snatch 3 x 1 @ 85% (80#)
C+J – build up to a heavy single (125#), then:
C+J 3 x 1 @ 85% (120#)
3 sets:
Half moons x 8 (15#)
Planche push-ups x 5
Scales x 5 + 5s hold, ea leg, ea direction

Bonus booty work | 4x:
Frog pumps x :40
Rest x :45

Stretch + Mob | 20:00

06 May | F 
Pillars | Calf raises x 40 ea kind + 3x:
Wall press x 10
GA squat x 10
Elev SL glute bridge x 8 ea
Side plank x :30 ea

Warm-up | 3x
AD X 1:00
Wall balls x 7
Sit-ups x 10

Work | EMOM x 10:00, rotating:
Clean + FS + FS @ 105#
DUs x 30
– Rest x 4:00 –
EMOM x 10:00, rotating:
Wall walk + taps x 10
Slam balls x 7 @ 30#
– Rest x 4:00 –
TGUs x 10:00 (44,53#)


Friday | Worked on speed on the double-unders, getting ’em done unbroken and under :20. Focused on taking small steps from the ground on the wall walks, rather than cheating with a big first step. Tried the taps again, and the shoulders felt good.

Saturday | Dig the earlier class time; shit was perfect in the gym; cool weather, nice lighting, and smelled like rain…

Lots of heightened body awareness and feedback on part “C” (which it suddenly occurs to me that I never label as such. Tricky.) I really like trying out all these new movements, especially when I suck at them. All this establishing new neural patterns really falls right in line with an online class I’m taking. Fuck yeah, law of serendipity!

frog pumps & drop ins.gif
When there’s a drop-in in class and you checkin’ their form

 

Butts and/in Nature

“There is nothing more beautiful than nature early in the morning.” – Vince Van Gogh

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Clunambuscribe, combining two of my favorites: butts and nature

Have you ever checked out the @getyourassinnature Instagram account? If you haven’t you’re missing out. Some goals for summer hiking season.

I thought this article on the health benefits of being outdoors was pretty cool. Mindfulness and microbes. Why is it that the Japanese have the best words for everything? And why do people dismiss this shit so easily – the only two comments are so negative. Someone needs to do some serious forest bathing.

Sadly, this weekend’s Grand Canyon hike has been postponed due to inclement weather. Yet, one does not want to become a cautionary tale. It’s looking like my introduction to the Canyon with be rim to rim in September. That gives me lots of time to get my ass in nature and prepare.

I’m holding out on watching any of the latest GoT because – summer is coming. But you can count me in for the butt games…


04 May | W
Warm-up | 3x
AD x 1:00
DUs x 30

Work | O-lifting
Clean + Jerk 5 x 1 (115#)
Clean pulls 3 x 3 @100% of clean (145,155,155#)
Clean DLs  3 x 3 @105% of clean (155#)
Back squat 5 x 3 (125,130,135,140,145#)

Get Bendy | 20:00


Was a little slow getting started Wednesday. Used the clean and jerks to warm things up and test the tight, right QL. Once I got moving, everything felt good. The pulls felt strong, and I could really feel the glutes and hammies working on the clean DLs. The back squats feel so different; changing how I’m grounding myself has really changed how I feel about back squats. For the better.

I was hungry for some of the awesome accessory work – the “Part C” – that usually rounds out O-lifting. So I played around with some movement stuff before I went into stretch mode.

Can I do booty accessory work e’eryday? They say it can take a pounding… And then that it needs rest. I do Iso holds whilst brushing my teeth in the AM and PM, figuring it’s good for the teeth and the booty, but I’m curious how much of this stuff I can add in.