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

A post shared by Dr. Jonathan Mike (@drjmike) on

The Buy In

“It ain’t what you don’t know that gets you into trouble. It’s what you know for sure that just ain’t so.” -Mark Twain

truth-and-lies

Friday is here! And my favorite fitness-related read of the week “Stop Lying to Yourself (Whilst Un-fucking Your Burpees)” is here. (I added that last part.)

I will preface the lines that follow with the fact that I’ve done a real shit job of keeping my eyes on my own plate this week. I know, I know, you do you, and all that business. But in the interest of community-building, coupled with the notion that we rise or stagnate based on our surroundings, watching folks in class from the sidelines can be staggering. While I appreciate a good attitude and fun vibes, aren’t we all here to grow, to improve, to challenge ourselves? And if you’re not, can we actually kick you off the island?

“If we put in high quality work towards learning skills, we will get tired. If we put in low quality work towards getting tired, we won’t learn any skills. Turning the byproduct (getting tired) into the goal is a failure to our bodies.” – Chip Conrad

All done with my verbal vomit. Thanks for holding my hair. You’re the best! No lie.


22 Sep | Th
Mobility | 3x
Wall rotation + press x 10
Prone glute press x 10
Prone Y raise x 10
TVA drops x 15

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

Work | Front squat 5 x 5 @ 70% (115#)
Rest x 2:00
Front rack KB reverse lunges 4 x 6 ea (35# KBs)
Rest x 1:00 between legs
3x: (1:29, 1:27, 1:21)
Slam balls x 5 (30#)
Wall balls x 5 (20#)
Row x 200m
Rest x 1:00

Stretch x 20:00

21 Sep | W
Mobility | 3x
GA squat x 10
SL Adductor squat x 10 ea
Side plank + LL x :30 ea
Reverse curl-ups x 7

Warm-up | 3x
Wall ball x 7
Banded rows x 12
DUs x 30

Work | O-lifting – Week 3
2-Position snatch [above-the-knee, mid-thigh] 4 x 2 (65, 75, 75#)
Tall Cleans 4 x 2 (95, 105#…)
Iso holds – Clean DL 3 x 10s

Stretch | 20:00

20 Sep | Tu
Pill-uhs | 3x
Single-arm plank x :20 ea
Single-leg elevated hip bridge x 10 ea
Hanging knee raise x 10

Warm-up | AD x 10:00
E’ry 3:00 perform PU BB row x 8 + DUs x 30

Work | 4x:
Single-arm seated press x 10 ea
Rest x 1:00
COB x 5 @ 30×3
Rest x 1:00
-then-
Single-leg hip thrusts 3 x 15 ea (15#)
Rest x 1:00 btwn legs
-then-
4x:
Handstand walk x 15′ (3 attempts)
Row x 150m
Rest x 1:00
Express stretch | 7:00


Tuesday’s COB work felt really strong in comparison to how they’ve gone in the past. But they still leave me sore for daaaayz afterward. So, maybe I’ll work those in the rotation a little more. Or is it the push/pull combo not necessarily the particular movement that’s the good stuff there? Hmmm…

True story above on the COB aftermath; went into O-lifting wiht some seriously sore lats and tris. Bottom of the snatch didn’t feel so hot on the right hip, so stopped after two sets. The bottom of the clean felt fine so moved through the rest of the workout. 

Experienced some curiously sore abs going into Friday’s session. Where’d that come from? The reverse lunges felt solid. It’s nice to think back at how difficult much of the single-leg work used to be, and how much better things feel now.

Practice Like You Play

“No matter the situation, never let your emotions overpower your intelligence.” -Jean Houston

boink

Found this article pretty interesting, “The Importance of Psychological Arousal in Athletes”, especially coming off Saturday’s 1RM testing. If there is no time for reading, take a scroll down and check out that image of Csikszentmihalyi’s concept of flow. On the nose.


25 June | Sa
Mobility | 3x
GA squats x 10
OH lunges x 20
Palms-up BB row x 10

Warm-up like you mean it | Fail

Work | O-Lifting
Snatch x heavy single (100#)
Clean and jerk x heavy single (135,140#)

Auxiliary | 3x
Pistol Pause Candlesticks x 5 ea

Get Bendy | 20:00

23 June | Th
Mobility | 3x:
A-T-Y’s x 5
Banded rows x 12
Banded clammies x 12
Side plank + LL x :20 ea

Warm-up | 3x
Wall ball x 7 ( use the 20#er more)
Push-ups x 7
Sit-ups x 10

Work | 4x:
Seated DB press x10 (25, 20# DBs)
Rest x 1:00
Chin over bar hold x 5 @30×3 (jump, hold x 3s, lower x 3s)
Rest x 1:00
-then-
Single leg hip thrust 3 x 15 ea (20,15,15,15# DB)
Rest x 1:00 between legs
-then-
4x:
HS walk x 15 ft (3 attempts, 7′ max.)
Row x 150m (37,36,34,35s)
Rest x 1:00

Stretch | 20:00


Th | Feeling new areas of muscle soreness in my back, especially on either side of my spine above the bra line. The chin-over-bar holds were a challenge, with all the pushing and pulling of late; rep five on the last two rounds I had some scap wings. Couldn’t pull those suckers in. Entered the pain intensity cave on the single-leg hip bridges. Hats off to you, fitness comp chics. (Felt those a a TON in the regions of the booty the day after.) The HS walk + row combo was fun times. 

Sa | Things to work on: consistent warm-up + set-up, the mental arousal, and keeping at the technique; transitioning that difficult task into a simpler one, like Mr. Mitchell was pointing out in the article before the jump. I’m frustrated with my lifting #s. I’ve been feeling so good and yet, the numbers remain stuck. 

Down another 5lbs (One-fiddy-four). This must be the Hawthorne Effect or something; by just observing I am changing my behavior. I’m thinking some time off the grid will remedy that. 

Don’t Miss It

“Every day is a masterpiece, even if it crushes you.” Simon Van Booy, The Illusion of Separateness

who's your master


03 March | Th
Pillars | 3x
Hip hikes x 15 ea
Monster walks x 15 ea
Plank reach thru x 7 ea
Bird doggie x 10 ea

Warm up | gymnasty + light TGUs

Work | 4 sets:
Single arm press x 8 ea (20, 26#…)
Rest x 1:00
Single leg hip thrust x 10 ea (-, 20#…)
Rest x 2:00
EMOM x 16:00:
Evenz: DUs x 30
Odds: DB bench press x 5 + Ring rows x 5 (26#ers)

Stretch + homework | 30:00


Other than being totally shitty at the DUs yesterday, everything felt really good; no tightness in the back, no pain in the hip regions. And I nailed a few handstand pirouettes! I remain unsure how to properly do a banded SL hip thrust so I just threw a weight on my hip bone and went at it. Lots of burn in the glute and hammies, so I figure it wasn’t totally off base.

Weighed in at the doc’s office earlier this week and I have lost 5 lbs of my bourbon weight.

lbs of bourbon
It was a very comfortable December 2015

Good Friday, indeed.