Better Meat

“If you can’t beat ‘em, eat ‘em” – Jeffrey Dahmer

better meat.jpg
R. Crumb illustrates “cardio”

Robb Wolf is making the podcast rounds promo-ing his new book, Wired To Eat – which is currently on my coffee table waiting to be consumed. His chat with The Aussies pulled ahead of the pack by one of their standard closing question: If you could interview anyone (alive) who would it be? Wolf’s response: a tag team interview with Jenna Jameson and Jane Goodall. So paleo.

But seriously, the books sounds like an interesting read, or listen – for the duration of a 45-minute stint on a bike, perhaps. It even features some hands-on testing! Everyone’s favorite subject: but what about me?

If you are not amused by the ‘meat’ pic… Scram! Just kidding. Here’s one that involves more of the protein you’ll actually eat. Like chew. And swallow – for the gainz. Click the image source to check the whole article. Knowledge is power. And power takes up more than half a bike seat.

better protein.jpg
“More Protein, Better Protein” by Diana Rogers, RD, of Sustainable Dish

And if all that’s nice, but you’re hungry for some fitspo, I got you. Courtesy of Jocko:


26 Apr | Tu
Mobility | 3x
Wall slides x 10
Banded clammies x 15 ea
TVAs x 15

Work | “Cardio Glaze” – makes ya high like a donut
Bike x 10:00
5x: Row x 300m + push-ups x 10
Bike x 10:00
5x: Row x 300m + Chinese row x 5 ea (25#) + jump lunges x 20
Bike x 10:00

Stretch sesh | Quit yer bitchin’, Sara!

27 Apr | Th
Mobility | 3x
Single-leg elev hip bridge x 10 ea
Side plank + leg lift (still with the knee) x :20 ea
Reaching dead bugs x 1:00

Work | “Observations”
A1. SL hip bridge hold 3 x :30 ea; Right into
A2. TGU x 3 (45#); Rest x 1:00
B1. Hip extensions 3 x 12 (25, 20, 10#); Right into
B2. Rev lunge x 5 ea (30, 25, 25#)
C. Deadlift 5 x 3 (185, 4 @195#); Rest x 3:00
D1. Box step-ups x 10 ea; Right into
D2. DUs x 40

28 Apr | F
Mobility | 3x
Cossack lunge x 8
Prone Y raise x 10
Glute press x 10

Work | “Whiskey Dick”
A. Bike x 45:00
B. 5x:
Handstand hold x :30
Jump rope x 30 singles
Quad hip extension hold x :20 ea
Step-ups x 10 ea (18”)


Tu | Didn’t want to show up. But I did – and got really into it.  I see what you did there – mixing up the bike with the rows. Was really happy with how the push-ups felt. Tried to not let my quads touch the floor which seemed to help keep me in position. The rows felt retarded on my left side – on my right I can fill the muscles engage in sequence – not the case on my left side. Feels like I am pulling from my trap and neck. My low-back began to bug the last 2 rounds of rowing. 

I still experience the occasional “what the fuck is going on here” moments at the globo…

okaaay
Start

But increasingly feelings like this cat in a bowl…

ya own bowl
Finish

Played around with some wall stands and position work during the stretch. Couldn’t help but listen in on a PT sesh during my stretch. Sara – I’m pretty sure no ‘h’ – prefers whining to working.

Th | I think I got “A” wrong – ended up doing 18 TGUs in total. Is that right? I’d pulled the 50# KB anticipating doing the last round with that, but fuuuuuh no! The hip extensions with weight got heavy fast; really felt them in my very low back. My right hammie was bugging a little throughout the workout. Were the step-ups supposed to be weighted? Noticed I was doing the pike thing whilst jumping rope. I feel like there’s a little kink in the chain somewhere…

F | Decided to name the workouts for fun times. Today’s is named thus as sitting on that bike for 45:00 puts my crotch to sleep… but also makes me sweaty. Felt a little self-conscious on the handstands at the globo (seriously it’s a little strange with the game crowds there) but focused on my own shit and did the work. Totally couldn’t do single jumps with the rope! Haha! Forgot to film, so no off-your-seat footage to share.

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…

Heart-Breathers

“When jarred, unavoidably, by circumstance, revert at once to yourself, and don’t lose the rhythm more than you can help. You’ll have a better grasp of harmony if you keep going back to it.” -Marcus Aurelius

enthusiasm-is-contagious-01
Saturday morning cartoon rhythm: interrupted.

You ever have days/weeks that just scatter the fuck outta your brain; you can’t focus, you can’t seem to be any one place? After lots of (taste-)testing for something to help aid the return to center, I’ve finally found my method: weird breathing and practicing some gratitude. Not nearly as fun as whisky, and with way less entertaining stories. But it usually does such a good job that I wind up on the other end of things, all fuzzy with clarity.

It turns out both of these things are actual “things”! Check out these articles from The Huffington Post Center for Gratitude: Heart-Breathing and Dimorphous Feels for more words on the matter(s).


29 Sep | Th
Mobility | 3x
GA squat x 10
Reverse tables x 8
Hanging leg raise x 8

Warm-up | 3x
Row x 200m
TGU x 2

Work | 4x:
Single-arm press x 8 ea (25#)
Rest x 1:00
Single- arm  Chinese row x 10 ea (20#)
Rest x 1:00
3x:
Single-leg RDLs x 8 ea (35#)
Rest x 1:00
BB step-ups x 8 ea (65, 75, 65#)
Rest x 1:00
-then-
AD 30/30s x 12:00

Pressing the parts against apparatus while discussing #PugLivesMatter | 20:00

28 Sep | W
Mob it up | 3x
Single-leg elev adductors squat x 8 ea
Single-leg elev hip bridge x 10 ea
Reverse curl-ups x 10

Warm-up | 3x
AD x 1:00
Palms-up BB row x 8
BB RDL x 10

Work | O-lifting
Heavy snatch balance 3 x 2 (95#)
Snatch balance 4 x 2 (80, 80, 85#…)
Halting clean deadlift [5s pause @ top of pull position – shoulders o/ bb] 3 x 3 (155, 175#…)
Front squat 4 x 3 (125, 135#…)

Stretch | 20:00

27 Sep | Tu
Warm-up | 3x
Wall press x 5
Jog x 200m
KBS x 10

Work | Study Hall Class workout (so much silence)
EMOM x 30:00, rotating:
Wall walk x 1 w/ shoulder taps x 4
Dead bugs x :30
DUs x :30

Stretch | 20:00


Tuesday’s class workout was nice, but let’s get right to it. O-lifting was fucking fantastic! A coincidence that I got to the gymnasium in time to get warmed up? I think not. The sequence of the snatch balances was super helpful. I was really happy my speed under the bar, and moving outta the bottom felt easy. The halting DLs were a good sub for the ISO work – so much time under tension. The front squats were challenging after all that other work.

Thursday’s notes mostly revolved around the sprints. Talk about dimorphous expressions: so painful and so much fun. Adjusted the weight on the BB step-ups as soon as the oh-my-quad feedback fired up. Booty, Morgan. Or is it backyard? Yes.

Routes & Detours

“We can spend our lives letting the world tell us who we are. Sane or insane. Saints or sex addicts. Heroes or victims. Letting history tell us how good or bad we are. Letting our past decide our future. Or we can decide for ourselves.” – Chuck Palahniuk

refer to the map
Maps for life. The tricky thing about referring to them is that one runs the risk of confinement of thinking, leaving less room for exploration… 

Clearly my mind could use a map. Cut me some slack, friends; it’s Friday.

So, lots of life path talk on the radar this week. Really enjoyed this episode of The Tim Ferris Show on knowing what you want and not getting distracted by the paths of others. Paired that up with the latest blog post from the TTT on learning from your mistakes, your missteps, your detours. The author focused on learning from coaching mistakes, but man, I found his points to be applicable to my own experience, in the architecture, and elsewhere. Especially that last one.

Some of us have a notebook of knowledge, and others a diary of detours, but ideally both, right?


18 Aug | Th
Mobility | 3x
Scap press x 8
SL Elevated hip bridge x 10 ea
Side plank + leg lift x :30 ea

Warm-up | 3x
AD x 1:00
Bent-over BB row x 10
BB RDL x 10

Work | 4x
Single-leg hip thrusts x15 ea (15#)
Rest x 1:00
KBS x 5 (70#)
Rest x 2:00
4x
Chinese row x 10 ea (20#)
Rest x 1:00
SA Press x 5 ea (30#)
Rest x 1:00
-then-
Hanging bent-leg raises 4 x 10
Rest x 1:30 btwn

Bonus | Tricep push-downs x 100

You know the routine | 20:00

 
17 Aug | W
Warm-up | 3x
Row x 200m
DUs x 30
Mobility things

Work | O-lifting
Clean high-pulls 3 x 3 (115, 115, 125#)
Clean 3 x 3 (115, 120, 125#)
Rack jerk 3 x 3 (115#)
Clean + jerk 3 x 3 (105, 115, 115#)

Release | 20:00

 
16 Aug | Tu
Mobility | 3x
GA squat x 12
Prone Y raise x 12
Prone glute press x 12
TVA drops x 15

Warm-up | 3x
Wall ball x 10
DUs x 30
Reaching dead bugs x 1:00

Work | 4x
Back squat x 5 @ 70% (125, 130#…)
Rest x 1:00
Banded rows x 10, right into
Hip thrust x 8 (135#)
Rest x 1:00
-then-
4x
Single-arm OH carry x L ea (44, 53#…)
Pallof press x 12 ea
Rest x 1:00

Handstands + stretch | 20:00


Tuesday’s squats felt good. A little fight to keep the lockout on the OH carries by the last round. Worked on relaxing the non-working arm. And ma face.

O-lifting was good; feel like I’m stronger out of the bottom, but continue to work on the speed under the jerk. Ali had some interesting thoughts on why I struggle to stay braced sometimes on the heavier jerks – the gymnastics finish with the tilted hips.

delicious carbs
Making post-oly carbs

Surprisingly spent after Thursday’s session. The single leg work… ohhh burn. Gimme dat booty.

Whadya Mean?

“I don’t exactly know what I mean by that, but I mean it.” – J.D. Salinger

discenza_012_travel_advisory
Applicable across all the spheres of life

In the interest of full disclosure, I am not a KISS fan, and up until a week ago I didn’t know who the fuck Paul Stanley is. Then I had a listen to his conversation with Joe Rogan (see below). I’m a sucker for a discussion on communication. It’s crazy how casually we can throw our words around, and equally so how selective we can be about picking them up from others. Use your words.

I liked the exchange Rogan and Stanley have on therapy, growing up a “freak”, why self-help books don’t work, clear communication (!), and why we all need friends who will tell us when we’re being an idiot. Especially important during these presidential election/Pokemon Go times.


Goodbye, July | Su
Mobility | 3x
Wall rotation + press x 10
Scap press x 10
Prone glute press x 10
Side plank + LL hold x :25
Reaching dead bugs x 1:00

Warm-up | 3x
AD x 1:00
BB RDLs x 10
Banded rows x 10
PUs x 7

Work | 4x:
Wide-grip bench x 3 (80, 85, 85, 85#)
Rest x :30
Chinese row x 10 ea (20#)
Rest x 2:00
3x:
Reverse zercher lunge x  10 ea (75, 85, 95#)
Rest x 1:00 btwn legs
5x:
AD sprint x :20
Rest x 2:00

30 July | Sa
Warm-up | Uh huh

Work | O-lifting – Week 4
Front Squat – build to a heavy single (135,145, 150, 155 (PR), 160#)
FS isometric holds 3 x 2 @10s ea w/ 5s rest btwn reps
Rack jerks  4 x 2 @ 55-70% (95 ,95 ,105, 105#)
3x:
SA BB lawnmower pulls x 10 ea (60, 60, 75#)
Med ball wall sit + twist x 16-20 reps (10, 14, 20#)

Handstand shapes + Rev row sit backs 3 x 6

Stretch | 15:00


Sa | Took back-to-back rest days then PR’d my front squat. Hmm. And I really think I have 160 in me, which is a mental marker because it’d be over body weight. The iso holds and jerks felt good, too. The last segment just felt awkward, but I’ll chalk it up to new movements.

Su | Session felt good; soreness in the upper back between the blades from Saturday. Zerchered so hard I couldn’t feel my thumbs during the sprints. Those AD sprints felt really solid, which caught me off guard after the O-lifting iso’s. But maybe the two are unrelated. Please discuss.

sweaty sunday
Going skins in the gymnasium because so much sweat

 

There Is No Time

“Did you ever see someone and know they were to play a role in your life?” – Madame La Norte, in the last chic flick I watched

It’s been a heavy couple of weeks in this universe. After taking some moments, I listened to the Barbell Buddha’s podcast, for the first time actually. Man, just… listen. There are some heart-wrenching moments, ones that generated some audible f-bombs over here, and, of course, insights on life. I’m grateful for the volume of content, and of himself, Chris Moore put out there. He’s still got lots of teaching to do.


18 June | Sa
Warm-up | 3x
Assault bike x 1:00
Mobility moves

Work | O-lifting
Clean High-pulls 3 x 3 (95#)
Clean 3 x 3 (115,120,125#)
Rack Jerk 3 x 3 (105,105,110#)
Clean + Jerk (105,115,120#)

Stretchin’ | 15:00

17 June | F
Mobility | 3x
Wall Press + Rotation x 10
Bird dogs x 10 ea
Single-Arm Plank x :30 ea
Hanging Leg Raise x 16

Work | “A” – 4 sets:
Chinese rows x 10 (20# DBs)
Rest x 1:00
Incline bench press x 5 (75,75,80,80#)
Rest x 3:00
“B” – 4 sets:
Ring rows x 10 ring rows
Rest x :30
Wall runs x 20 hip taps (10)
Rest x :30
“C” – 6 sets:
Row sprint x 1:00 (245,257,258,257,261,263m)
Rest x 1:00


F | Rolled into the gym with some sore glute medius and abs – the bottom two of the 6-pack, if there were visible abs involved here. The movements felt good. The hips taps were challenging. I feel more locked out in those than in the shoulder taps. Halved the reps because breathing upside down is hard! The sprints were fun; took the entire time in the last two rest periods to get my breathing back to normal. A nice note to end the night on.

Sa | Felt those sprints getting started for Oh-lifting, but once through the pulls, the system seemed to awaken. Worked on adjusting my landing on the jerk – getting low and not reaching with the rear foot. The shoulder spoke to me a little demo-ing the hip taps for Mayhem, but figure it was just all the work that was done over the last 24 hrs. Rest day Sunday.

(s)ass

tina is my spirit animal-01
Tina is my spirit animal

26 April | Tu
Mobility work | 10:00

Warm-up |3x
AD x 1:00
Row x 1:00
Zing zows x 10

Work | 5x
Sled drag x 200m @ 95#
Chinese row x 10 ea (20,25,25,20,20#)
Bench press x 3 (85#)

Handstands | 10:00

25 April | M
Pillars | 3x
GA squat x 5
Plank + fwd tap x 10
Hip hikes x 10 ea
Calf raises x 40 ea variety (just 1x through)

Warm-up | 3x
BB Back squat x 10
KBS  x 10 @ 35#
Banded rows x 10

Work | Back squat 3 x 10 (115#)
Rest x 3:00 btwn sets
4 sets:
GHR x 8 (15#), right into
Wall walk x 1, right into
Jump rope routine x 1:00
Rest x 2:30

Stretch | 15:00


Sunday’s frog pumps definitely did some work on the flutes. They were a nice level of sore heading into Monday’s squat session, which was helpful. It makes it more apparent that those babies are firing and then the flexors don’t kick in. Ten reps = no joke. Old habits die hard and I annoy myself with my inability to push it on the lbs right now. The workout felt good though; perfect for how the body was feeling.

Soreness had really set in by training time Tuesday, especially in the inner rear thighs (adductors of the posterior view variety) and the hammies. The setting sun, breeze, and focused squeezing made for a nice zen sled session. Wrapped up with handstand play and stretch.