Tunnel Vision

“Sometimes the light at the end of the tunnel is a train.” -Chuck Barkley

bwemptycinemas2-900x703
Our reality: the theater of the mind

The scarcity mindset can fuck up your shit; stay aware, friends.


28 Mar | Tu
Mobility | 3x
GA squats x 10
Scap press x 10
TVAs x15

Warm-up | 3x
KBS x 10
Banded row x 10 ea
SA press x 8 ea

Work | EMOM x 30:00 21:00, rotating:
TGU x 1 ea (44, 53#)
DUs x 30
AD x 1:00

Stretch with Savage and Boogie | 15:00

31 Mar | F
Warm-up | 3x
AD x 1:00
AYT’s x 5 ea
Wall wall + hold + taps

Work | 7x
Single-arm DB press x 5 ea (20, 25, 30#…), right into
Banded row x 10, right into
Reverse flys x 10 (10#ers)
Rest x 2:00
-then-
Banded hammies 3 x 8 ea (blue)
-then-
AD x 20:00, e’ry 5:00 perform:
Pallof press x 12 ea (red)
Wall walk + hip taps x 10

Full stretch | 20:00

01 April | Sa
Mobility | 3x
Wall slides x 10
Side clammie hold x :20 ea
Monster walks x 10 ea + way
Reaching dead-bugs x :45

Warm-up | 3x
Supinated BB row x 8
BB RDLs x 8
DUs x 20

Work | [From the archives]
x 30:00, rotating:
Carries x 100m (front rack/cross 35#s, farmers/suitcase 53#s)
AD x 1:00
RDLs x 10 (95#)
Handstand hold (still) x :30
Row x 1:00

Lacrosse ball + MFR | 10:00

02 Apr | Su
Mobility | 3x
Scap press x 10
Single-leg elev hip bridge x 10 ea
Hanging (straight) leg raise x 8

Warm-up | 3x
Banded RDLs x 6 ea
KBS x 10 @ 44#
DUs x 20

Work | 8x:
DL x 3 (185#)
Rest x 1:00
Death march x 10 steps (2 @ 25# DBs, remainder w/ 35#s)
Rest x 2:00
-then-
EMOM x 10:00, rotating:
KB snatch x 5 ea (35#)
Row x :30
-then-
3x: BB bi’s x 10 (40#)
Rest x 1:00
Tricep push-downs x 20 (blue)
Rest x 1:00

Brunch | 90:00


Tu | Not feeling it; fought my head the entire time in the gym.

W | Came in for Oly, warmed-up, but the hip/back was not having it. Called it.

louis_91df61b54c55501c71c682edc9ce47a2

F | Just wanted to move. Things felt good, but still can’t load that right side at the bottom of the squat. PT with Handsome Matty set for Monday. The extra ankle strap on the banded hammies REALLY helps (me to) feel it in my hammies and boo-tay. The reverse flys look really easy on tape, but man did I feel the burn mid-back during (and two days later). Check out this compelling footage:

Sa + Su | Continuing to get in some movement, whilst avoiding the squat.

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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Edge Conditions

“People get really interesting when they start to rattle the bars of their cages.” Alain de Bottom

Drowning in my own shadow . . . 가끔 슬픔에 푹 빠져버리는 것도 좋지 #drowning #shadow #sorrow

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Ever notice a lot of interesting shit happens at the edges of things? Sunrise and set, transitions from ends to new beginnings, the conversations happening on the side, or better yet, what’s not being said? Just some of the thoughts provoked by this podcast with the dude over at Wolf Brigade. What are you learning from the periphery of your training/(in)actions?


07 Dec | W
Mobility | 3x
Prone glute press x 10
Scap press x 10
TVA drops x 15

Warm-up | 3x
AD x 1:00
Wall slides x 10
Single-arm banded rows x 10 ea
DUs x 30

Work | O-lifting – Week 6
Clean pull 5 x 2 (165,175,175,185,185#)
Push press + jerk 5 x 1 (95,105,115,115,115#)
Jerk 5 x 1 (125,130,135,135,135#)
Tricep push-downs x 100

06 Dec | Tu
Mobility | 3x
SL elev hip bridge x 12 ea
COB hold x :20
Reaching dead bugs x :45

Warm-up | 3x
Row x 1:00
BB RDL x 10
BB row x 10

Work | 8x:
Deadlift x 3 (3 @185, 5 @195#)
Rest x 1:00
Death march x 10 steps (35# KBs)
Rest x 2:00
-then-
EMOM x 10:00, rotating:
KB snatch x 5 ea (35#)
Row x :30

Stretch | for real.


Tu | The hip/crotch/upper-inner thigh (do you need more descriptors?) region felt good once I got going, though the movement pattern on the right side felt a little janky on the death marches. KB snatches keep it real – no cheatin’ that movement without repercussions. The row sprint paired with those were some fun times.

W | The jerks felt the best they’ve felt, maybe ever; fast, solid, and with a good finish. (One can’t just walk away from a jerk joke.) Felt like I was able to fire away and take my head out of the equation a bit.

Ahh, some of the periphery at the ‘nasium be profound; some be more like…

put-it-in-ma-mouth

The Space Between

“Between stimulus and response there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom.” -Viktor Frankl, Man’s Search for Meaning

Word.

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Today’s quote brought to you by the JRE, on accountability, recognizing your role(s), and picking up scents (and 421 other things because it’s the JRE). It pairs nicely with scotch and this article on how the manner in which we express our emotions (or don’t) affects our health; for example, the difference between being with anger vs just being angry.

Anyone else humming DMB? I’ll take responsibility for the earworm…


04 Nov | F
Warm-up | Row x 500m
3x:
BB row x 8
BB RDL x 8
KBS x 8

Work | 10x
Back squat x 2 @ challenging weight (155, 160, 8 @ #165)
Rest 2:00
-then-
3x:
BB bicep curls x 10
Rest x 1:00
Tricep push-downs x 20
Rest x 1:00
-then-
Death march 3 x 20 steps (26# KBs)
Rest x 1:30

Stay bendy | 15:00

03 Nov | Th
Mobility | 3x
GA squats x 10
COB holds x :20
Reverse curl-ups x 10

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

Work | EMOM x 10:00, rotating:
Clean + FS + FS @ 115#
DUs x 40
– 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, bottoms up @ 26#)

Stretchin’ wit da beeyoches | 20:00

02 Nov | W
Mobility| 3x
Wall rotation + slides x 10
Single-leg elevated hip bridge x 12 ea
VA drops x 15

Warm-up | 3x
Row x 200m
DUs x 30
Fun with the pipes

Work | O-lifting
Clean pulls 4 x 2 (175, 185, 185, 195#)
Hang clean + high-hang clean 6 x 1 (3 @125, 2 @130, 135#)
3x:
Single-arm seated press x 6 ea (26#)
Side plank + leg lift x :45 (knees/hips/shoulders aligned, stacked + open, squeezing the flutes like a mother bitch)
Stretch | 15:00


Tu | Being with anger meets whisky for dinner: not very nutrient-dense, but makes for good stories. 

W | Heeeby weights felt good. 

Th | Rain coming down + overhead doors up = a glorious perk of the new digs. I swear I’m gonna slam ball(s) until my ass is as close to hitting rubber as possible on my snatch. I’m coming for you 120#. 

F | Last time I did this workout at 150#; felt really good today at 165#. Notes for next time.

La Lingua

“I can live for two months on a good compliment.” -Mark Twain

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Romaleos, please

Having recently finished The Five Love Languages via Audible (feels a little like cheating, and I still prefer to feel the pages between my fingers, so full disclosure), I found this conversation about the book to be a nice digestif. The book made a lot sense to me, despite the extraneous church and marriage noise. I found myself reflecting upon close relationships, past and present, seeing if I could extrapolate which of the languages friends, family, and exes use(d) to express their love. I also wonder if there’s a correlation between “touch”ers and pet lovers; the whole tactile connection and all.

It turns out unsolicited dick pics – not a language of love. No wonder that didn’t work out.


11 Sep | Su
Mobility | 3x
Wall rotation + press x 10
Banded rows x 10
Super bird dogs x 10 ea
Hanging knee raise x 10 (straight legs last set)

Work | EMOM x 30:00, rotating:
Bench press x 3 @ 75# + DUs x 30
1-1/4 Back squat x 3 @ 85#
AD x 1:00

Stretch | 20:00

10 Sep | Sa
Work | O-lifting – Week 2
Muscle snatch 5 x 2
Snatch 5 x 2
Clean 5 x 2
Rack Jerk 5 x 2
Isometric holds: back squat 4 x 8-10s
AD x 25:00, OH walking lunges x 20 e’ery 5:00

09 Sep | F
Mobility | 3x
Scap press x 10
SL Elev hip bridge x 12 ea
Reverse curl-ups (slow + squeeze) x 10

Warm-up | Row x 500m
3x:
BB row x 8
BB RDL x 8
KBS x 8 (53#)

Work | 10x
Back squat x 2 @ challenging weight (145,150#…)
Rest 2:00
-then-
3x:
BB bicep curls x 10
Rest x 1:00
Tricep push-downs x 20
Rest x 1:00
-then-
Death march 3 x 20 steps (20# DBs)
Rest x 1:30


Took an extra rest day this week. Fighting something… Hmmm. Was ready to get back at it Friday. The squats felt good. I focused on breathing – sip, sip – and driving the elbows forward on the up. Wondering where my 25’s at for the death marches; guess I need to get after it with the 30’s  😉

Saturday was a detour. High heels all week at work + sleep tweaks + death marches (?) = a fired up mid-back that gets it’s revenge during muscle snatches. Scratched the barbell workout and hopped on the bike.

With the back feeling much better, did some movements on Sunday. Spent some extra time on the foam roller. Thankful the back seems to have recovered as quickly as it did. Stepped on the scale just to check-in. A buck fiddy-two.

Take It With You

“What you leave behind is not what is engraved in stone monuments, but what is woven into the lives of others.” – Perciles

The timing of that quote on the website, what a coinky-dink. (No such thing!) Thursday evening I was laying on the gymnasium floor stretching. With the exception of Ali doing her nightly rituals at the front desk, everyone was gone for the night. I’d gotten a late start, and my workout seemed to take me a bit longer than usual. This time of year it’s hot as balls in the ‘nasium and all that sweat teetering on dehydration seems to put me in a different mental state by the time stretch rolls around.

Anyway, laying on my back, staring up at the roof structure, struggling to hold the #4, “talk-to-ya-crotch” hamstrang position, I got to thinking about these industrial bones of a building, and their significance in my life.

The architecture of DTP is nothing special. It’s housed in a commercial complex, of which there are a thousand scattered across the valley; concrete exterior walls with an open, adaptable interior, exposed roof trusses, sprinkler system, mechanical ducts, plumbing pipes and vents, and electrical conduit. It’s like a being inside a human body – if that body were a building – all systems exposed. Form follows function. Appropriate for a gym, really.

In the profession of architecture you learn really quickly that you can’t assign meaning to a space. You can pour all your time, efforts, and design skills into a project, refining the floor plan, perfecting the scale of the sections, conducting light studies and performance analysis, and finishing every detail to perfection. But in the end, it’s the people who occupy the space, it’s users, that choose it’s significance and give it power. Or not.

Here. It’s a little like this…

HOME from martin de thurah on Vimeo.

Capisce? (That’s Swedish, right?)

Okay, so back to the gym floor where I’m sweaty and high from the heat and my row sprints, looking at these mundane building blocks, the steel of the roof trusses, the pinned paper face of the insulation, the halide lights that blind me when I do TGUs, and I ask myself what it is that makes, has made, DTP such a game-changer in my life?

It’s the people; Ali and Tom and the community they’ve brought together. It’s the members that have come, and gone… and returned. And it’s what they’ve taught me about myself, my capabilities, my stumbling blocks. It’s what I’ve learned about how to be a better member of my community; how to engage with my fellow sapiens in a meaningful, genuine, and attentive way.

Maybe I am just rambling here…

keep it concise
My point is that DTP is so much more than a gym, it’s something you bring with you. It’s something you share with others. Sure, it’s better movement, a better booty, and more challenging goals, but it’s also having an engaging conversation and asking the important questions; it’s finding meaning in your own life, and hopefully helping someone else do the same along the way. It’s feeling like you’re a small part of something much bigger.

That’s what it is for me, at least. That and learning to nail pistols and pull-ups. (But maybe not at the same time. Yet.)

(And I blame the Barbell Buddha, yet again, for giving me all the feels. This time with the “Gratuity Included” episode. Be fucking grateful. Then talk/write about it.)


28 June | Tu
Mobility | 3x:
Wall rotation + press x 10
GA squats x 10
Side plank + leg lift x :20 ea
TVA drops x 15

Warm-up |3x:
KBS x 10
BB walking lunges x 14
Banded rows x 10

Work | EMOM x 20:00
Evens: Power clean x 2 + jerk x 1 (2 @95, 5 @105, 3 @115#)
Odds: AD x :30
-Rest x 4:00-
Death march 4 x 20 steps (1 @20,3 @25# DBs)
Rest x 1:30

Stretch | 10:00

27 June | M
Mobility | 3x
Hip hikes x 12 ea
Scap press x 10
Arch up x 6
V-ups x 10

Warm-up |3x
Wall balls x 7
Fun with kettlebells x :30
DUs x 30

Work | 4x:
RDL x 4 @ 4242 (115#)
Rest x 1:00
Single arm press x 8(L), 6(R)(20#)
Rest x 1:00
-then-
4x:
DB rows x 12 reps (1 @30,3 @25#)
Rest x 1:00
Banded T’s x 10 (yellow)

Stretch | 20:00


After all that up there, not much to report down here. Now to take it with me back to the homeland for some time with the clan. Looking forward to returning well-rested, and maybe talking a little funny.

En Feugo

“The best thing you could do is master the chaos in you. You are not thrown into the fire, you are the fire.” – Mama Indigo (another gem courtesy of Design Crush)

eadgclx
The rebel tendency queen, letting her bridges light her way

Lots of fire posts recently…Hmm. Let’s blame Daenerys.


24 May | Tu
Warm-up | Run + Mobility  with KBs

Work | Class workout
Deficit DLs 4 x 2 (165,175,185,195,185#)
Rest x 3:00
-then-
30/30’s, 4x, rotating:
Wall ball
Push-up
Pull-ups (zing zows)
KBS
DUs

Make-it-awkward brought to you by cat/cow | 20:00

23 May | M
Mobility | 3x
Prone glute press x 10
Bird dogs x 10 ea
SA plank x :20 ea

Warm-up | 3x
Run x 200m
Wall ball x 7
Push-ups x 7

Work | Back squat 5 x 1 (135,145,155,165,175#)
-then-
EMOM x 10:00
1-1/4 Back squat x 3 @ 50% of ‘A’ (90#)
-then-
Death march x 4 (25#ers)
Rest x 1:00 btwn
Stretch | 20:00


M | Maaaybe have a new 1RM coming on the back squat; 175 felt not hard.

The appetite’s been a little weak and I was feeling skinny after my workout, so I had ice cream for dinner! Good plan. Don’t wanna lose my gainz. Here’s the thing, people say it’s your hands that give away your years, and they are wrong. It’s flapjack booty! Of course I want to be mobile and healthy and all that, but I want the form to follow the function, yo. No slack in the mass. Dropping some archispeak on ya right therrr. 

Tu | The soreness from Monday’s squats really set in Tuesday afternoon. Really. Glutes and hammies. Made the engagement on the deficit DLs really apparent. Ali suggested I adjust my set-up a bit, getting my shoulders in position from more of an upright position, like a clean, and that really helped isolate the GH, and reduced the strain I was feeling in the lats.

The second half of the workout was a little Murph preview. Scaps, mid-back, and triceps: en fuego.