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…

Future Past

“The mind is a curious thing. The reason why we sometimes find ourselves in awe of moments as they are happening is because the mind never lives in the present, the body does. But the mind shifts between what the body has left behind and what’s yet to come.” -Sidd Long

dt1969
Pygmalion & Galatea  | The myth and the painting, by Jean-Léon Gérôme. Can you guess who is who? #alessoninLats #dabootyofthesuperiorplane

Check out the opening segment of this episode of Modern Love on the differences in the way men and women write about – and think about – love. Is your view into the future and/or the past?


21 Mar | Tu
Mobility | 3x
Wall slides x 10
Chin-over-bar holds x :20
Single-leg elevated hip bridge x 10 ea
TVAs x 15

Warm-up | 3x
Row x 1:00
BB press x 8
DUs x 20

Work | 10x
Bench x 3 (85#)
Rest x 1:00
Body row x 6
Rest x 1:00
-and den-
Single-leg hip bridges x 12 ea (20, 25, 30, 30#)
Rest x 1:00 btwn legs
-and zen-
AD x 10:00

22 Mar | W
Warm-up | Oly prep

Work | x 30:00, rotating:
Sled push x 100m (215#)
Farmers carries x 100m (53#ers)
AD x 20 cals

Stretch | 10:00

24 Mar | F
Mobility | 3x
Wall slides x 10
GA squats x 10
Hanging straight-let raise x 8

Warm-up | 3x
AD x 1:00
Banded row x 10
DUs x 20

Work | EMOM x 20:00, rotating:
DB snatch x 3 ea (35#) + slam balls x 3 (30#)
Row x :30
-then-
Alternating TGUs x 10:00 (44, 53, bottoms-up 26#)

25 Mar | Sa
Mobility | 3x
Single-leg elevated hip bridge x 10 ea
Prone y raise x 10
Reverse curl-ups x 10

Warm-up | 3x
Wall ball x 8
Supinated BB row x 8
Wall walk + taps x 10
DUs x 20

Work | O-lifting
Snatch + hang snatch x 10 sets [Across – medium weight – technique] (95#)
Rack jerk 10 x 1 (125#)

Mini-stretch | 10:00


Light week – going by feel. The sled work on Wednesday was legit hard – lots of heavy breathing – or effort to manage it.

First time ever doing the single-arm dumbbell snatches. Focused on keeping the shoulders in alignment per the M&M #nofire

Warming up for Saturday Oly I was totally able to trace the tightness from my back to hip as I moved into a squat – which lead me to turn those snatches into powers. Collecting data…

The adductors! The fab five muscles make up what we know as groin musculature and often undervalued in terms of the role in performance and human movement and often overlooked as well. They attach to the inner portions of the thigh and also to the pelvis at different locations. The longus, brevis and magnus attach more anteriorly whereas the pectineus and gracilis attach more posteriorly and part of the anterior oblique subsystem and lateral subsystem, and powerful muscles with many aspects of stabilization especially during walking. They are also direct antagonists to glute max, TFL and glute medius. These son-a-bitches can either be facilitated or inhibited depending on many factors. —————————————————– For example , if the glutes are on vacation and not functioning properly (happens all the time), The hamstrings often take over the primary work of the glutes to extend the hip. This creates strain particularly on adductors to adduct the hip because the glutes are inhibited. The most common groin pulls are (pectineus, adductor longus/brevis). They are also analogous to tibialis posterior and peroneal's roll and stabilizing the ankle during frontal plane movement, and my fav, also involved in eccentric deceleration and aspects of rotation. —————————————————– If adductors are dysfunctionally or chronically tight, they will always battle with the glutes or other musculature and won't allow the pelvis to get out of large anterior tilt with internal rotation and will cause issues throughout the chain and even create knee pain as well. In most cases the adductors are overworking (facilitated). Release adductors if you have a hip pain,knee pain and groin pain, but first find out why they are overworking in the first place. #muscles #movement #performance #anatomy #strength #awesome #flex #coach #knowledge #gains #instadaily #picoftheday #glutes #squats #athlete #results #rehab #lifting #science #lifestyle #gym #workout #training #strong #bodybuilding #powerlifting #fitness #exercise #health #followme

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