Weak Spots

“Up to a point a person’s life is shaped by environment, heredity, and changes in the world about them. Then there comes a time when it lies within their grasp to shape the clay of their life into the sort of thing they wish it to be. Only the weak blame parents, their race, their times, lack of good fortune or the quirks of fate. Everyone has the power to say, ‘This I am today. That I shall be tomorrow.'”- Louis L’Amour

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Shawn Huckins, James Beard: The Fuck?

Mr. L’Amour’s words seem a fitting reminder for today’s elections, and conjure up some counter points to the content of my current read, The Sports Gene. More on that once I’ve completed it. So far the highlights have been the 5:1 muscle ratio bookshelf analogy and the narrator’s impersonations of quotations from other researchers. (Is it a “read” if it’s an audio book? Normally I’d say no, but tonight nothing makes a lick of sense.)


08 Nov | Tu
Mobility | 3x
Adductor squat x 10 ea
Single-leg elevated glute bridge x 10 ea
Single-arm plank x :20 ea

Warm-up | 3x:
AD x 1:00
Wall walk x 1
V-up x 10

Work | Press 7 x 5 [across] (3 @65, eeked out 1 @70, 3 @ 65#)
right into
DUs x 20
Rest x 2:00
-then-
RFESS 5 x 8 ea (35# KBs)
Rest x 1:00 btwn legs
-and-
3x: GHR x 8 (15#)
right into
Push-ups x 8
Rest x :20

Stretch ‘n’ Share | 20:00

07 Nov | M
Mobility | 3x
Wall slides x 10
Prone Y raise x 10
Glute press x 10

Warm-up | 3x
AD x 1:00
Wall ball x 10
Banded row x 10

Work | Back squat 7 x 5 (135, 145,145, 155, 155, 160 (4), 155#)
Rest x 2:00
5x:
KBS x 5 @44#, right into
KB row x 10 ea (26#), right into
DUs x 50 (UB, UB, 49, 49, UB)
Rest x 1:30

Stretch + Handstand walkin’ | 20:00

05 Nov | Sa
Mobility | 3x
GA squat  x 10
Bird dogs x 10 ea
Plank + fwd tap x 10 ea

Warm-up | 3x
Row x 1:00
DUs x 30
Shoulder roll with the bands x 10 ea direction

Work | Lifting
Snatch balance [build] 4 x 2 (70, 75#)
Snatch-grip pause DL [BTK, focus on lats] 3 x 3 (135, 145, 155#)
High-hang snatch + 1-1/4 OHS 6 x 1 (85, 95#…)
Med ball drops 3 x 10 (14, 14, 20#)

Some stretching.


Sa | Felt like I was landing nice and low on the snatch. Video proved otherwise.

M | In the morning hours I tested the back with a short-ish hike, about 4 miles, up South Mountain. Seems like that’s about the mileage threshold. The evening squats felt good and strong. Arbitrarily wanted to hit 165# on the last set, but fuck me legs were terrrd. The single-arm rows got really challenging at set 4 on the left side, which is not the jacked up side, having to reset before each rep to get that lat to do the work. DUs: 50 is the new 40 – pushing the datum.

Tu | Press is a weak spot (queue the Detroit Cobras). Sixty-five got sticky on the last rep, seventy was neck straining on rep three. Dafuq?  The 35# KBs were the lightest available due to TGU class workout, so… gave it a go. And was pleasantly surprised. On my way to 1/3 BW in each mitt for… what was that Rx rep scheme again?

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

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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.

The Basic Six

“If you’re already laying down, the wave doesn’t even have to crash.” -Greg Walsh

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The Six C*%! Needs of Well-Being


26 Sep | M
Mobility | 3x
GA squat x 10
Scap press x 10
Reaching dead bugs x 1:00

Warm-up | 3x
Row x 1:00
Single arm KBS x 5 ea
Push-ups x 7

Work | EMOM x 30:00, rotating:
Bench x 3 @ 80# + DUs x 40
1-1/4 Back squats x 3 @ 85#
AD x 1:00

Stretch whilst enjoying the rain + company | 20:00

24 Sep | Sa
Warm-up | AD + DUs + mobility moves

Work | O-lifting
Snatch 10 x 1 [across] (85#)
Clean 10 x 1 [across] (130#)
Jerk 10 x 1 [across] (105#)

Stretch | 20:00


Still some soreness in the lats on Saturday, and still working on getting to the gymnasium early enough to be warmed–up and ready to lift when class starts. Some tightness in the hip at the bottom of the snatch so those stayed lighter. Focused on speed and widening my stance in the catch. The cleans felt really solid. The jerks were light with the sore lats; like I couldn’t get those guys to fire as fast as I wanted. Really want to push my comfort level on that overhead stuff. Once the body is feeling ready for 100%+ effort again.

Monday’s workout made me wanna vom. Felt good. 

When you’ve been working on your gains and someone “compliments” you on disappearing…

waitwhut
Dem glasses do

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.

Sleep Cycles

“For darkness restores what the light cannot repair.” – Joseph Brodsky

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From Living Pictures by photographer Anne Laure-House

I like that photographer’s work. It reminds me of being a kid in the backseat of the Grand Marquis (the one that Mom murdered a deer with once) driving through town from dinner and cards at the grandparents house, me peering into the houses as we passed. Even then I liked checking out architecture. And people watching.

I also liked this Mind Muscle Project Podcast episode about the magic in your guts, detoxifying sleep, and the hydration wolf.

3dwolf
What the wolf looks like when you don’t fucking sleep

23 July | Sa
Mobility | 2x:
Wall rotation + press x 10
GA squat x 10
OH walking lunches x 10
Super bird dogs x 10 ea

Warm-up | Row x 500m
Some slam balls + DUs

Work | O-lifting – Week 4
Clean pull 5 x 2 (155, 165, 165, 175, 175#)
Hang clean + High-hang clean 5 x 1 (115, 115, 120, 120, 125#)
(Clean x 1 + jerk x 2) x 5 (115, 115, 125, 125, 115#)
Split squat 3 x 8 (BB)

Stretch | 20:00

22 July | F
Mobility | 3x
SA plank x :30 ea
Hip hikes x 15 ea
Hanging leg raise x 10

Warm-up | 3x
Wall balls x 10
BB lunges x 10
SA banded rows x 10 ea
V-ups x 10

Work | 4x
Banded chin-ups x AMRAP-1 (7,9,7,6 w/ 2 purps)
right into
DB single arm press x 8 ea (20+5#)
Rest x 2:00
3x:
GH raise x 10 (15#)
Rest x 1:00
Incline bench press x 5 reps (75#)
right into
DUs x 40
Rest x 2:00

Stretch | 30:00


F | Not so much energy today. Gotta get that sleep back in line. Fought the scap wings on the chin-ups. For the amount of calluses I have on my hands, those fuckers sure are delicate. Grip on the bar was a contributing factor. Seventy-five felt pretty heavy on the beeeinch until – on the final set – I really focused on the keeping my glutes engaged. Last set, best set.

Sa | The usual post-chin up feels in my right shoulder. Cleans felt solid, but the second jerks on both sets of 125# were ugly. Or at least they felt ugly. Dropped lbs on the last set. Feeling like I need some jerk work. 

This week I have to re-prioritize the sleep. And try to up my hydration game with this end of days heat we are having. Still trying to find my warm-up groove for O-lifting. Step one might be headphones.

 

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.

Going by Feel

  “Most of us spend too much time on what is urgent and not enough time on what is important.” – Stephen R. Covey

Rene Burri 1980
Image by René Burri, 1980

 


20 April | Monday
Warm-up | 4 rounds:
HR push-ups x5
KBS x10
DUs x20

Training | Back squat x6 sets
Rest 3-4 mins btwn:
5 @ 140# (135#)
4 @ 145# (140)
3 @ 150#
2 @ 155#
1 @ 160#
AMRAP @ 140# (5)
– then –
Front squat 3×6 @ 95#
– then –
5:00 of 30/30’s
DUs x :30
Rest x :30

MRF & stretch | 30:00

19 April | Sunday
Hiking with Jennifer!
Cholla Trail @ Camelback
+/- 4.0 miles
“respect the mountain”

18 April | Saturday
Training | Row x10:00 of 30/30’s:
:30 easy row (+/- 2:30 pace)
:30 hard row (+/- 1:50 pace)
– then –
Press 3×5 (75,70,70#)
Rest x2:00 btwn
– then –
4 rounds:
Run x200m
Unbroken DU’s x20
Burpees x10

Foam-rolling followed by stretch | 30:00


The 30/30’s on the rower are interesting in that the time goes really fast despite being pretty painful. Maybe it’s just that, as a taller, long-armed individual, I am built for rowing. Either way, Saturday my ass was sore; the last 3:00 were rough. But I survived 🙂 I wasn’t able to get my sprint pace down to 1:45, which was my goal.

Ah the press, it felt good – no shoulder pain or anything. I felt the previous day’s ring push-ups. Dropped weight after the first set because my form wasn’t so good (doing the strained neck, belly and butt-out, lopsided push thing, so I put the kibash on that ish). Failed on the very last rep.

Despite some negative self-talk at the onset of the last segment of Saturday’s Session, I am happy with how it went. I noticed I was pretty much able to recover on the run, which made the DUs easy, breezy. And burpees, well, they always get me breathing hard, but I really focused on good form and not flopping around. I can tell I have some extra lbs, but I’m not saying that felt bad.

Monday’s squat started out a little rough. Sore from the hiking maybe? Lightened the load on the first two sets because they didn’t feel awesome. In retrospect though, what’s five lbs? Anyway, caught up on the third set. The weight was challenging; I noticed they got a little shallower as the weight went up, but was still breaking parallel. The front squats felt great – better than last week’s for sure. Perfect reps and the weight felt light.