The “Other(s)”

“All men seek happiness. This is without exception. Whatever different means they employ, they all tend to this end. The cause of some going to war, and of others avoiding it, is the same desire in both, attended with different views. The will never takes the least step but to this object. This is the motive of every action of every man, even of those who hang themselves.” – Blaise Pascal

The Golden Rule: Do Unto Others…

Black Mirror, “Men Against Fire”. Watch it. If perception is reality, what’s augmenting your view?

12 Nov | Sa
Mobility | 3x
GA squats x 12
Prone y raise x 12
TVA drops x 15

Warm-up | 3x
Row x 1:00
BB row x 10
DUs x 20

Work | O-lifting – Week 2
Pause snatch [2s @ +1″ and mid-thigh] 10 x 1 (75, 80, 80, 85, 4 @ 90, 95#…)
BTN snatch-grip seated press 3 x 2 (55, 60, 65, 70#)
Reverse row sit-backs x 6
Hollow holds (bent-knee) to fatigue (1:07, 1:10, :47)

Stretch | 20:00

11 Nov | F
Mobility | Things x 10:00

Warm-up | TGUs

Work |4x:
Jog x 400m
Bench x 5 (75#)
Single-arm KB row x 10 ea (26#)
Rotating x 30:00:
Prowler push x 30m (150#)
Single-arm OH carry x 30m ea direction (44, 35, 26#…)
KB snatch x 3 ea @ 35#

09 Nov | W
Mobility | 3x
Scap press x 10 s-l-o-w-l-y
GA squat x 10
Reaching dead bugs x :40

Warm-up | 3x
Row x 200m
DUs x 30
PVC moves

Work | O-lifting – Week, uhhhh, 2…? Affirmative.
Clean high-pulls 4 x 2 (155#)
Rack jerk 6 x 1 [across] (125#)
Pin front squats 4 x 3 (115, 3 @125#)
Single-arm KB OHS 3 x 3 (26#er) 

Straaatch | 20:00

W | Booty status at the start of the session: all kinds of sore. The first opportunity to work from jerk blocks! That’s some handy shit for gauging one’s dip. Also makes putting the bar down fun. Like dropping a mic; very dramatic.

The big finisher

F | Man this workout was pretty humbling. The prowler push followed by the OH carries fatigued my upper back and shoulders fast, thus the reduction in KB size each round. I’m pretty sure the first 1/3 of the time I wasn’t in the proper position pushing the sled. And warming up with TGUs, not sure that was the best idea either. Learning moments. And fall weather, prowler pushes, and the super moon make for a pretty sweet Venn diagram of a workout. The middle gooey part.

Sa | Worked on opening up my stance in the catch position on the snatches. Helped immensely. No air brakes, well, less air brakes. I think I’m protecting that hip, but the wider stance feels good, so hopefully changing that pattern will set things in better motion. Speaking of brakes, it’s so funny how that happens with pressing. Sixty-five felt challenging, but not crazy… seventy got about 1″ off my back. 

Here’s some footage of the air brakes. Commentary courtesy of Smart Ryan:

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

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
RFESS 5 x 8 ea (35# KBs)
Rest x 1:00 btwn legs
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
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?

In Contrast

“Put light against light – you have nothing. Put dark against dark – you have nothing. It’s the contrast of light and dark that give the other one meaning.” -Bob Ross

And here we have some contrast, of style or talent,  you be the judge. This is a work by Asger Jorn of the Situationist movement, I think. Hey, we’re not just butts and barbells around here, nah meh? (But mostly we are…)

And here’s an interesting podcast on how we think of our current selves in contrast to our future selves and how that fucks up our decision-making skills. I believe we call that projection bias.

And in case I deterred you with the duck up there, here’s some additional contrast:

past future-01.png
Past self vs future self

02 Sep | F
Mobility | 3x
GA squats x 10
Scap press x 10
SL Elev glute bridge x 10ea
TVA drops x 10

Work | x 30:00, rotating:
KB front rack carry x O-head to green rig; Farmers carry return (44#ers)
AD x 1:00
1-1/4 Back squat x 3 (90#)
HS walk x 10 meters (+10′ UB!)
Row x 1:00

01 Sep | Th
Warm-up| 3x
Rope work x :30
KBS x 5
BB RDLs x 5

Work | 6:00 class
Deadlift 4 x 3 (185, 185, 195, 195#)
Rest x 2:00
2-Position clean 10 x 1 (95, 95, 105#…)
6-Minute Abs! (10# plate)

Stretch | 15:00

Goodbye, August | W
Warm-up |3x
Row x 1:00
Wall ball x 7
DUs x 20
Goblet squat x 5

Work | O-lifting – Week 1
Snatch-grip push press + OHS 5 x 2 across (100#)
Good mornings  x 3 (95#)
DB row x 12 (30#)
Front squat 3 x 5 (115#)
Iso-hold bench press 3 x 6-10s

Stretch/Talk it out | 20:00

30 Aug | Tu
Mobility | 3x
GA squat x 12
Prone Y raise x 16
Reverse curl-ups x 12

Warm-up | 3x:
OH walking lunges x 12
AD x 1:00
Palms-up BB row x 10

Work | 4x:
RDLs x 4 @5050 (125,135#…)
Rest x 1:00
Body row x 8
Rest x 1:00
SL hip thrusts 4 x 12 (15#)
Rest x 1:00 between the legs
AD x 10:00
E’ry 2:00, HS walk attempts x 3

Stretch | 15:00

Ah contrast. I was feeling so awesome before and during the Humphrey’s hike…

The intention this week was to do some moving and see what the response was in the hip-/back-/ass-on-the-funky-side region. So, yeah, did that. Really wanting to squat, but we had a reverse “Bump N’ Grind” situation: my mind was telling me yes, but my body, my booody was telling me no! So, what can I do to work da booty (okay, and the body) that isn’t squatting? Pulled some things from the archives… And things are feeling better, but some tightness remains in the back and in the hip when in the R-Kelly position.

Every time there’s a “rest a minute between legs” in my workout, my mind puts a “my” after the preposition and the gutter brain takes it from there…

spend some time there.gif

Gonna give Oly a try tomorrow. We’ll see if I’m walking funny after…


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
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.

The Key Log

“It’s cute with the right amount of dirty.” – Thomas

Thomas was referring to the commercial for the Obol, but it seems appropriate for my new ‘hood. With an alternate meaning of dirty. Well, as far as I know…

I spent the long(er), glorious holiday weekend settling into the new digs and getting to know the new ‘hood. It only took 3 trips to Ace and about as many to Goodwill to unload all the surplus goods. I’m not certain how I ended up with 30’ of cable line, or 14 night lights (clearly from the pre-amber goggle days), but man did that free up some floor space. And I finally got rid of the boxing gloves. I should have tucked those in the crawl space for use as a ferrel cat deterrant. Staaanky.

I’ve got feeling this move is gonna be the key log for some other changes on-deck. Clearing up the log jam of life. Woohoo!

Despite not having the internet yet, I was able to stream a few podcasts. Thanks neighbors! Diana Rodgers was the featured guest on the Harder to Kill Podcast and has me feelin’ all inspired to add some raised beds to the new yard once the weather cools down a little. And a clothes line.

laundry methods
sunshine > laundromat e’erytime

Get to know your neighbors.

07 Sept | M
MFR + Mobility | 15:00
Warm-up | 3 rounds
RDL x10 empty bar
DB rows x10 each @20#
Row x1:00

Work | Deadlift 4×1 (185,195,205,215#)
Rest x3:00
– then –
A lil cardio :
10:00 @ consistent pace
Wall walk x2
Row x300m
DUs x30
– Rest x4:00 –
10:00 @ consistent pace
KBS x5 @35#
Hang power clean x5 @65# (75#)
AD x15 cals

Stretch | 20:00
Protein: 141g

06 Sept | Su
Protein: The Macallen + McConnell’s

05 Sept | Sa
Warm-up | by Ali
Work | Partner Workout w/ Jorden
20:00 Rotating:
Run x200m
Box Jumps x10
Wall Balls x10
Tire Hits x10
Double-Unders x30

Stretch Class
Protein: 94g

04 Sept | F
Warm-up | 3 rounds:
Front Squat x10
KB swing x10 @35#
AD x1:00

Work | Front squat 4×1 (135,145,150#)
Rest x3:00
Bench press 4×1 (95,105, 110#)
Rest x3:00
Dead bugs 4×1:00
Rest x1:00

Stretch | 25:00
Protein: 155g

03 Sept | Th
Recovery | 4 rounds:
AD x2:00
FLR x1:00
Dead Bugs x1:00
Run x400m
Row x2:00

Stretch | 20:00
Protein: 132g

02 Sept | W
Rest Day
Protein: 125g

Wednesday | Needed a rest day; took a rest day.

Thursday | Just rolled through recovery. Not mentally “in it” this week. The running portion of the recovery especially good. I feel those missing 5 lbs, in a very good way.

Friday | The front squat felt heavy at the bottom in the abs. I was excited to see how bench felt, and while the movement is feeling right, I was bummed not to get the PR. But, based on how I was feeling this week – stressed, a little distracted, and recovering from crappy sleep – it makes sense. Here’s the footage:

Saturday | The partner workout was really fun! It was nice to get outside, and in some nice morning weather, too!

Sunday | Rest day brought to you by scotch and ice cream. In moderation. The wheels are not off the crazy bus. 

Monday | Started the new week off feeling great. The deadlifts felt good, despite just a hint of tightness on the right side in the low back region.

The “cardio” was cathartic; I was breathing hard and sweaty as fuck, but ooh it felt good.

I want to keep going, pushing myself  more. I don’t need to go all “Pappas” – and I know staying in touch with how things are feeling is vital – but I’d really like to drive those 1RMs up. And continue to build the muscles. Aesthetically, I want the glutes and the hammies, but, fuck, I want to increase Bench and Press and maybe even get some pull-ups.

Did I just do that thing where I say I want ALL the things? I think so.


Easy, Tiger

“Slow down and remember this: Most things make no difference. Being busy is a form of laziness – lazy thinking and indiscriminate action.” – Tim Ferriss

the tigers are here
Bukowski. A tiger tattoo that endures

Dialing it back on a few fronts this week: taking it easy on the hip in the gym, keeping my eyes on my own plate at work, stepping away from some negative shit, and settling down with the caffeine.

Why would you say that?!?

Cinco de Drinko | Tuesday
Warm-it-up | Some:
AD & mobility things

Workout | Cinco sets:
Sled walk x50m
Freestyle x50m (70# sled)
Glute-ham raise x6
Front squat x5 @85#

Stretch | a bit

May the Fourth | Monday
Warm-up | AD until sweaty

Workout | 10 sets:
Bench press x5 @40×0 (3 sets @65#, remainder @70#)
Rest 1:30
Banded chin-ups x5 @40×0 (2 sets w/o band, 4 sets w/ blue band)
Rest 1:30
– then –
3 sets:
Dip shrugs x10 (<—legit)
Rest 1:00
Single-arm DB row x6 @40×0 (20# DB)
Rest 1:00

Stretch + Mobilize | 20:00

Monday’s bench felt good. Added a little weight on the 4th set. The negative chin-ups started bothering me on the right side; I kept catching myself rubbing my elbow and my bicep. I experimented with my grip – wider, closer, overhand instead of underhand – but things just didn’t feel right so I stopped those at the 7th set. The tempo rows were good; my range of motion on my left side seemed limited a bit at the top – I just couldn’t pull that sucker all the way in. Bring it home, tricep! Nah.

I’m pretty sure I did  6 rounds on the recovery because I lost track and didn’t want to short myself. Experiencing some tightness on the right side – hammie, elbow and cuff – but it always feels good to move and get a little sweaty. And the weather was so fucking lovely Tuesday. It was one of those too-nice-to-work days. But I did it anyway. Dammit.

Going through a process of elimination, trying to figure out what the heck triggered the tightness in my hip and back…
Hip thrusts? Nope.
Extreme dance moves? Nope.
Sex Sprain? Sex and the City Rulz.

There is a real shortage of Sex and the City GIFs on the internet, and a person can’t say that about many things. Anyway, the jury is still out on what brought on the tightness.

In my quest to know everything about what is going on with the hip, I found this gem of video. It’s for artists, but is quite informative and entertaining. Wait for the slam dunk around the 8:45 mark…

Whoa. Easy, Tiger.

The Fade

“To have a better booty all you need is a smaller thong.” -The Oracle

this is my thong gif
That time you wore your oldest pair of workout pants on squat day. And the warm-up involved inch worms. Thanks for the bright side, J-Law.

 30 Oct | Thursday

Rollin’ | 10:00

Warm up | 3 Round NFT
7 wall balls
7 Hand-release Push-ups

Workout | 3 Sets:
Single arm DB row x5 (35#)
Top half press x3 (75#)
2:00 rest
– then –
5 Rounds:
‘Merican KB swing x10 (35#)
Tire hits x20
1:30 rest

Stretch | 20:00

Started with the “see if you can add a little more weight than you used last week” DB Rows. I couldn’t remember what weight I used last week, nor could I find it on this thing. (Noted: I need to be better about tagging shit on here.) This is the part where I miss my handwritten training diary a bit. Dear diary…

pr pants
These are my new PR pants. You can PR tire hits right…?
I had glamour shots with Cassie after the workout. #waylessimpressivethanitlooks

The workout today felt good. The You Tube video of the ‘Merican KBS changed my life. I’d always pictured the kettlebell path swinging around at the end of my straight arms, rather than thinking of it like a barbell, keeping it close to the body. I went with a lighter KB because I REALLY wanted to make my hips do all the work and try to get this “new” movement pattern down. Tire hits are the best.

American Kettlebell Swing with Jeff Martone – I made this very unscientific diagram but check out how close that KB stays!! Whoa!

Can I put in some requests for cleaning? Or is the barbell business on hold until after the Summit Challenge? And my break-a-break-down for today…

My Pal 10-30
30 Octover 2014 Octover, yes. I am ready for it to be over.