Like You Mean It

 

“Appreciation is a wonderful thing. It makes what is excellent in others belong to us as well.” -Voltaire

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In a search for motivation I added some new patches to the gym bag. Between stitches/bleeding out I caught up on my YouTube subscriptions. I thought this pair of vids complimented one another nicely, and helped me appreciate where I am at right now a little more.

 


27 Mar | Tu
Mobility | 3x
Cossacks x 10 ea
Prone y raise x 10
Reverse curl-ups x 10

Work |
A. 4x:
Row x 1:00
OHWL x 10 ea
PUs x 5
B. FS 7 x 5 [3:00] (135, 3@140, 2@145, 150#)
C1. Plate DB lunge 3 x 8 ea [RI] (25#ers)
C2. SL RDL x 5 ea [1:00] (45#)
D. Hanging bent-knee leg raise 3 x 12 [:30]

28 Mar | W
Mobility | 3x
Bird dogs x 10 ea
SA plank x :20 ea
TGU x 2
Reaching DBs x :45

Work |
A. Stairs x 15:00
B. 5x:
DB bench x 10 (25#ers)
Dbl DB row x 10
DUs x 30
Rest x 1:00

30 Mar | F
Mobility | 3x
Wall slides x 10
Hip hikes x 15 ea
COB hold x :20
TVAs x 15

Work |
A. 3x:
SL hip bridge x 15 ea
KBS x 10 (45#)
½ kneeling BU KB press x 5 ea (20, 25, 25#)
B. BS 5 x 3 [med lbs – fast] [3:00] (165#)
C. McGills 3 x :55ea [:15 btwn sides]
D. Stairs x 20:00

Stretch | 17:00

31 Mar | Sa
Mobility | 3x
Thoracic rotations x 10 ea
Cossacks x 8 ea
Scap press x 8
Hollow rocks/hold x :20

Work | [FTA]
A. Bike x 20:00
B. 5x:
Lateral box stups x 10
Wall walk x 2
FR KB carry x L ea (40#)
C. Row x 15:00 (3261m/2:18 split)
D. Bike x 10:00

01 Apr | Su
Hike | (Not That) Tom’s Thumb


Tu | I am feeling very unmotivated to go to the gym. Going through a phase… Was really sore considering I was coming off two days of rest. Felt the FS in my quaaaaads… wht-t-t-t?!? And then part C was rough.

W | Not sure if it’s that I don’t like bench day or if I don’t like these new shorter workouts we’re testing; I think B. DUs kicked my ass this day.

F | Felt good. I’ve been feeling squishy lately but getting the opposite feedback from regulars at the globo the last few days – telling me I am looking lean. Clearly they are liars, or blind, or blind liars. Did I ask for your feedback, anyway?

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Sa | Sometimes the row is smooth; other times you close your eyes and resist the urge to stop e’ry 37 seconds. Today was the latter, but it felt good when I was done.

Su | It’s always nice to get outdoors with good company, paws, and a PB+J.

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Placebo

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

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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?

Would You Rather…

“We are constantly trying to hold it all together. If you really want to see why you do things, then don’t do them and see what happens.” -Michael A. Singer

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Lately, the work week evenings have felt like a less fun version of Would You Rather – with the choices being the go to gym or getting a full night of sleep. I like going to the gym – it feels good to move, silences the noise, and helps me relax. But not sleeping makes we wanna [see image above]…

So yeah, I am working on finding the balance, adjusting things to make it work. It’s funny how things get set in your head as fixed and inevitable, until a spark of change reawakens your super powers and you realize all of it, it’s all a matter of choice.

Besides, in the end, no matter what “Rather” you choose, we all have the same outcome:

cimerlini_oisellerie-de-la-mort
Giovanni Paolo Cimerlini – The Aviary of Death

So, would you rather…
Sit or stand?
Burden your family in old age or be pushed off a cliff?
Sleep or ____ [pick a thing you really like to do, sometimes in bed, often at night, and hopefully again in the morning]?

And here’s a SFW game of “Would You Rather“…


21 Feb | W
Warm-up | 3x
Row x 1:00
Slam ball x 5 @20#
KB RDL x 8 ea @40#

Work |
A. Power clean 6 x 1 [1:00] (125, 5@135#)
B. EMOM x 20:00, rotating:
Power clean x 3 (2@115, remainder @120#)
DUs x 30
C. Back squat 3 x 5 [fast out the bottom] (145, 150, 155#)

23 Feb | F
Mobility | 3x
Cossacks x 8 ea
Bird dogs x 12 ea
SA plank x :20 ea
Curl-ups x 10

Warm-up | 3x
Wall ball x 10 @15#
Banded RDLs x 8 ea
SA banded rows x 12

Work |
A. Front squat 5 x 3 [build – 3:00] (140, 150, 155, 145, 150#)
B1. Zercher squat 3 x 5 [1:00] (105, 105, 110#)
B2. KBS x 5 [1:00] (55#)
C. Alternating TGUs x 10:00 (40, 45, 50, BU@25#)
D. Wall-pressing dead bugs 3 x 20 reps [:30]

24 Feb | Sa
Warm-up | 3x
Row x 1:00
SB x 5
SA KB snatch x 5 ea

Work | FTA
A. 4x:
RDL x 3
Bent over row x 3
Muscle snatch x 3
BTN PP x 3
Good morning x 3
B. (Sumo) DL 7 x 2 [2:00] (185, 6@195#)
C. Power snatch 7 x 2 (+ OHS x 2) [2:00] (2@75, 3@80, 2@85#)
D. GHR 3 x 12 [1:00] (10#)

25 Feb | Su
Mobility-Warm-up things | 3x
Hip hikes x 15 ea
Prone y raise x 10
Reaching DBs x 1:00
Windmills x 5 ea
Samurai squats x 3 ea
Thoracic rotations x 12 ea

Work | FTA
A. Stairs x 20:00
B. Bike x 25:00
C. 5x:
Wall walk x 1
DUs x 30
Lateral box step-ups x 5 ea
Row x 10:00

Stretch | 10:00

26 Feb | M
Work |
A. 4x:
RNT reverse lunges (out) x 7 ea
BB row x 10
BS x 8
B. Back squat 10 x 3 [2:00] (2@155, 2@160, 3@165, 3@170#)
C1. Snatch-grip DL 3 x 5 [1:00] (125, 135, 155#)
C2. SL HB x 12 ea [1:00]
D. McGills 6 x :20 ea [:10 btwn sides]


Feeling pretty good; weighed-in for the first time since *stops to search blog* (mid-October) and my current relationship with gravity is 165# which is cool. I seem to naturally want to be between 155-165. We’ll see how things shift; I’ll be training for The Canyon and Pat’s Run in April.

Didn’t do a great job of logging notes on my sessions this week. Will do better next. Monday felt really great; I think in a “Would You Rather” battle between back squats and brownies, the back squats would win. Whaaah… Here’s some footage:

Diggin’ the McGills. I can feel the PRs lining up…

Garden Gifts

There are days that walk through me
and I cannot hold them.
So I fall in love with the man in the moon.
He makes the tide uncover me. Then takes off
his glasses and explains, ‘I’ve brought you
this gift: the starkness of my hands and
the crater of my mouth.’

-Katherine Larson, The Gardens in Tunisia”

arsenault for you


12 Feb | M
Work | FTA
A. 4x:
Cossacks x 10 ea
SL HB hold x :40 ea
Reverse fly x 10 (10#)
B. FS 5 x 3 [3:00] (135, 2@145, 150, 145#)
C. 1-1/4 BS 3 x 4 [1:30] (105#)
D1. Snatch-grip RDL 3 x 10 [!:00] (95, 105, 105#)
D2. BTN PP x 5 [1:00] (65, 75, 85#)

14 Feb | W
Warm-up | 3x
Row x 1:00
KBS x 10 @45#
ATYs x 5 ea

Work |
A1. Seated SA DB press 5 x 8 ea [1:00] (25#)
A2. Pendlay row x 10 [1:30] (80#)
B. Neutral-grip DB bench 4 x 8 [1:30] (25#)
C. PU machine 3 x 10 [1:00] (60#)
D. Pallofs 3 x 15 ea [:30 btwn sides] (20#)

17 Feb | Sa
Mobility | 3x
Cossacks x 8 ea
Wall slides x 10
Elbow plank + fwd reach x 10 ea
Rev curl-ups x 8

Work |
A. 4x:
Row x 300m (1:16, 1:17, 1:16, !:15)
Dip hold x :30
COB hold x :25 (failed on the last round at 10s, jumped back up for 10… and then 5)
B. 4x:
Sled walk (135#)
McGills x :45 ea
DB bis x 15 ea (17.5#)
C. Stairs x 20:00

Stretch + handstands | 15:00

18 Feb | Su
Mobility | 3x
Shoulder CARs x 3 ea
Prone y raise x 10
Hip CARs x 3 ea
TVAs x 15

Warm-up | 3x
Bike x 1:30
Wall balls x 10 @15#
KBS x 10 @45#

Work |
A. Sumo DLs 7 x 2 – build [3:00] (185, 195, 205, 2@215, 2@225#)
B. Front-rack fwd lunge on a plate 3 x 10 ea [2:00] (35/40#)
C. 5x:
DUs x 30
Sit-ups x 10
Jump lunge x 10

19 Feb | M
Warm-up |2x
Mob things
Thoracic rotations x 8 ea
Pistols x 3 ea

Work |
A. Bike x 20:00
B. Row x 10:00 (2175m)
C. 4x:
HSW x 10m
Step-ups x 5 ea
Side bridge x :30 ea
D. Bike x 20:00
E. Row x 10:00 (2157m)


M | Held the HBs for the full forty. Boom. Lots of shaking and very uncomfy. I anticipate feeling those tomorrow. And the day after. Squats felt good; definitely feeling yesterday’s during today’s.

W | Right shoulder limiter on the presses and bench. Pull-ups were a challenge, aaand mildly frustrating due to grip.

Sa | Felt sore and slow. But much better after.

Is being called a cunt supposed to be offensive? Huh. Sounds powerful to me…
pussypetals.jpgS
uddenly I feel like I should watch American Beauty.

Su | According to this blog it’s been… before this blog that I’ve done sumo-style as a lift (not part of a met-con). I really liked them; really felt the movement in my legs and booty rather than my lats/back. Cool. My 1RM for standard DL is 225… and the last two sets sumo at that weight felt strong, and left much in the tank. Cool. Did I say that already? All excited after the DLs… and then got slapped in the face by the front-rack. Ooh those are mean. 😉

M | Really sore booty. The movement felt good. Zen rowing.

 

 

Account Ability

“I don’t pay attention to the world ending. It has ended for me many times, and begun again in the morning.” -Nayirrah Waheed

add it up

If you left your shit laying around somewhere it might get taken, whose fault is that? The asshole who swiped it. Meh. What about the fool who left it laying there…?

If you made plans to do an early morning thing with a group of friends, but then chose  one too many cocktails the night before, where would you place the blame for cancelling last minute on your friends? What words would you choose? Did you “have” to cancel, or did you “choose” to flake out? Did the “night kick your ass” or did know how it was going to end before it started?

I’m not angry, but let’s call it what it is, am I right?


27 Dec | W
Warm-up | 3x
Banded RDLs x 8 ea
Banded rows x 10 ea
Windmills x 5 ea @30#
Pistols x 2 ea

Work |
A. 5x:
Row x 2:00
PUs x 5
Scap PUs x 10
B1. Push-ups 5 x 5 + KBS x 5 [1:00] (60#)
B2. RDLs x 10 [1:00] (55#ers)
C. Hanging knee raise 3 x 15 [:30] (15, 10+5, 5+5+1+1+1+1+1)

29 Dec | F
Warm-up | 3x
Messed around with TGU variations x 10:00

Work |
A. Stairs x 15:00
B. Bike x 15:00
C. 5x:
Farmer carry x 30m (55/60#)
SA OH carry x 30m ea
BU carry x 30m (25#)
Hollow rocks x :15
D. Stairs x 10:00

30 Dec | Sa
Warm-up | 3x
Slam balls x 7 @ 20#
Monster walks x 10 ea direction
Barbell rows x 7

Work |
A. Bike x 20:00
B. 4x:
Hip extensions x 10 (10#)
RNT x 5 ea
BS x 5
C. BS 5 x 5 [3:00] (3@145, 150, 155#)
D. 1-1/4 FS 3 x 5 [1:30] (105#)
E. (Cable?) Pallof press 3 x 20 reps (20#)

Stretch | 13:00

31 Dec | Su
Mobility | 3x
Wall slides x 10
Bird dogs x 10 ea
Popes x 12 ea

Work | [From the archives]
A1. SL KB RDL 3 x 10 ea (40, 45, 45#)
A2. SA KB snatch x 3 ea KB goblet squat x 6 @ 33×1 (35#)
A3. KBS x 15 (45#)
B. DL 5 x 3 [3:00] (195, 200, 3@ 205#)
C. Snatch-grip RDL 3 x 10 [2:00] (105#)
D. Marching pallofs 4 x 20 [1:00] (5#)

Stretch | Home yoga

01 Jan | M
Boulder Canyon Trail – The Sups | 10 mi


W | Grip was donezo by C.

F | Shoulder wasn’t feeling good getting the KB in the overhead position on part C, so modified with bottoms-up carries. Dang, carries are no joke. Upped the levels on the stairs on the final round.

Sa | Squats felt good, though it took a little work to get my flexors to stop trying to do all the work. Got it done though. Those buck twenty-fivers… fuck that’s a lot of time under tension. Burrrrrrn.

Su | The notes from the last time I did this workout reflect that part A really fatigued my back. Same same today, though I modified A2 because of this angry shoulder of mine. Here’s some footage (ne’rmind the phone faceplant at the beginning there):

Deadlifts felt good; laughed at myself trying to rationalize why I should just stay at 195#… Was mindful of the glute engagement during the RDLs. Those marching pallofs are nuts. Lots of head-shaking. 

Inside Snakes

“There are no weight classes in the jungle. The salmon never eats the bear.” – Brandon Lilly

lex drewinski tony and cleoBeen listening in on some interesting conversations about the differences between us bishes and bros…
Adam & Eve: Self-Consciousness, Evil and Death
Women are Not Small Men


12 Dec | Tu
Work |
A. 5x:
Row x 2:00
Push-ups x 5
Scap push-ups x 10
B1. DB bench 5 x 10 [1:00] DBL DB row @ 2113 5 x 8 [1:00] (25#)
B2. DB RDL x 10 [1:00] (50#ers)
C. Wall pressing DBs 4 x 20 [:30]

13 Dec | W
Mob | 3x
Cossacks x 8 ea
Prone y raise x 10
Hollow hold x :20

Work |
B. Bike x 15:00
A. Stairs x 15:00
C. 5x:
Farmer’s carry x 30m (50/55, 4@55/60#)
SA OH carry x 30m ea (40, 4@45#)
Side bridge x :25 ea
D. Stairs x 10:00 (upped the level)

15 Dec | F
Warm-up | 3x
KBS x 10 @ 45#
Banded RDLs x 10 ea
DUs x 30

Work |
A. Bike x 20:00
B. 4x: (or 5x)
GHD x 10 (10#)
RNT x 5 ea
BS x 5
C. BS 5 x 5 [3:00] (135, 145, 155, 160, 160#)
D. Zercher squats 3 x 5 [1:30] (95, 105, 105#)
E. Wall-pressing dead bugs 3 x 20 reps [:30]

Stretch | 10:00

16 Dec | Sa
Mobility | 3x
Wall press x 10
Chin-over-bar hold x :20
Popes x 15 ea
Scorpions x  5 ea (2x)

Work |
A. Bike x 20:00
B. 5x:
Lateral box step-ups x 10
Wall walk x 2
FR KB carry x 20m ea (45#)
C. Row x 15:00 (11:30)
D. Bike x 10:00 (20:00)

17 Dec | Su
Mobility | 3x
GA squats x 10
Shoulder CARs x 3 ea
Hip CARs x 3 ea
TVAs x 15

Work |
A. Stepmill x 12:00
B. 3x:
RDL x 5
(BTN) press x 5
Good mornings x 5
C. Deadlifts 5 x 5 [3:00] (185, 4@190#)
D. Snatch-grip RDL 3 x 8 [1:30] (80, 90, 100#)
E. Reverse Zercher lunge 3 x 8 ea [1:30] (75#)


Tu | Shoulder not having the pressing.

W | Hollow holds were freaking hard to keep in position.

F | Squats felt really great. Really feeling those GHDs in the booty meat and hammies.

Sa | The lateral movements are feeling a lot more stable than when I first began them. My low back and adductor started buggin’ (and increasing as I went) on the row so I stopped and subbed some extra time on the bike.

Su | Feeling all the work in the adductors and booty going in. Subbed behind-the-neck for the strict press as the latter bugged my shoulder. Deadlifts felt good, and winded me pretty good. Might have been the first time I’ve ever felt the snatch-grip RDLs so much in my caboose and strangs.

[Mis]Fortunes

“I judge you unfortunate because you have never lived through misfortune. You have passed through life without an opponent – no one can ever know what you are capable of, not even you.” – Seneca

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05 Dec | Tu
Warm-up | 3x
Row x 1:00
Slam balls x 7 @ 20#

Work |
A. 3x: (BB only?)
RDL x 3
Row x 3
Power snatch x 3
BTN push press x 3
Good mornings x 3
B. Deadlift 7 x 2 [2:00] (3@195, 3@200, 205#)
C. Power snatch 7 x 2 [2:00] (3@75, 2@80, 2@85#)
D. GHD 3 x 10 [1:00] (10, 15, 15#)

Stretch | 10:00

06 Dec | W
Mobility | 2x
Wall slides x 10
GA squats x 10
Reaching DBs x 1:00

Warm-up | 3x
Wall balls x 7
KBS x 10
Banded rows x 10 ea

Work |
A. 4x:
Cossacks x 10 ea
SL HB x :40 ea (2x)
Reverse fly x 10 (10#)
B. Front squat 5 x 3 [3:00] (125, 130, 135, 140, 140#)
C. 1-¼ Back squats 3 x 4 [1:30] (105#)
D2. BTN push press x 5 [1:00] (75, 80, 85#)
D1. DB RDL 3 x 10 [1:00] (50#ers)

07 Dec | Th
Mobility | 2x
Hip hikes x 15 ea
Prone y raise x 10
Hollow rocks x :20

Work |
A. Bike x 15:00
B. 5x:
Sled push x 30m (+135#)
Samurai squats x 3 ea (35#)
HS holds
C. Alternating TGUs x 15:00 (40, 45, 50, 55#/BU 25, 30#)
D. Stepmill x 15:00

09 Dec | Sa
Mobility | 2x
Bird dogs x 12 ea
Swimmers x 6
TVAs x 15
Popes x 15 ea

Work |
A. Steps x 15:00
B. 5x:
RDL x 5
Press Row x 5
Good mornings x 5
Back squat x 5
C1. Deads 5 x 5 [1:00] (185#)
C2. SA DB push press x 5 ea [1:00] (25, 30, 3@35#)
D. Close-grip cable lat PDs 4 x 12 [1:30] (55, 65, 70, 75#)

Stretch | 10:00

10 Dec | Su
Hike | Flatiron
5.5 mi | +2900’


Tu | Was part A supposed to be with plate, building? Hmm, maybe I fucked that up with just the barbell. Deadlifts felt good; I really want to work to push past that mental mind fuck that happens at two hundy. The weight felt easy off the floor, so WTH, cabesa. The power snatches felt good, but maybe a little slow. Only have the big barbells to work with in globoland, so that’s kind interesting with the grip on the snatches. Good thing I got some long filanges…

giphy

W | The hip bridges blew up my low, low back on the right side; stopped at round three. But those front squats felt great!! Legs had the shakes heading into the one-an-a-quarters… so I really felt those guys. Mixed up the order of the “D”. Was careful on the presses with that damn shoulder. But no pain; a little tightness.

Th | Cardio day felt sneaky like a leg day. Friday status: sore in lots of places.

Sa | Shoulder didn’t like the presses; subbed rows without an issue. The deadlifts… ooh cardio. Lots of work in the abs and lats on the pull-downs. Per instructions: will add to the stack to start next go ‘round.

Su | Couldn’t have asked for a more perfect day to be outdoors, but then, I think I say that after every hike… 

Image-1

Every visit there are new finds. One of them this trip was enormous bird poop (both the bird and the poop) on the sheer face of the northern face of the adjacent ridge. We waited for it’s creator to return, but no dice.

The desert was beautiful, the trail fairly busy, the company easy (not like that!), and the physical effort a break outta the box. Building. Not a box. The lesson of the day was: bananas. Always carry bananas. Even if you gotta dangle them off something.

Damn, that’s some catchy shit.