Placebo

“The bourgeois prefers comfort to pleasure, convenience to liberty, and a pleasant temperature to the deathly inner consuming fire. ” -Hermann Hesse

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01 Mar | Th
Mobility | 3x
Cossacks x 8 ea
Bird dawgs x 10 ea
Scap press x 10
Rev curl-ups x 10

Work | FTA
A. Stairs x 15:00
B. 3x:
RDL x 5
GM x 5
BS x 5
Kang x 5
C. FS 5 x 5 [3:00] (130, 135, 2 @140, 145#)
D. Close-grip lat pull-downs 4 x 12 [1:30] (75, 3 @85#)

02 Mar | F
Work |
A. 4x:
BB bench x 10
Pull aparts x 10
KBS x 10 (45#)
B1. (Neutral-grip DB) Betch 5 x 5 [1:00] (3@25, 2@30#)
B2. Dbl DB bent-over row x 10 [1:00] (3@25, 2@30#)
C. EMOM x 20:00, rotating:
PC + PP x 3 (subbed tall cleans) (5@95, 5@105#)
DUs x 30 (all UB)

03 Mar | Sa
Mobility | 3x
Cossacks (Yep, again! I am really enjoying how these feel) x 8 ea
Wall slides x 10
Pistol aka glute check x 2 ea
Shoulder CARs x 3
Hip CARs x 1

Work |
A. Rotating walk + job e’ry minute x 10:00 Stairs x 10 @ L8
B. Sumo DL 7 x 2 – build [2-3:00] (185, 2@195, 2@205, 215, 225#)
C1. Dip hold 4 x :30 [1:00]
C2. COB lowers x 5 @3_13 [1:00]
D1. McGills 3 x :20 ea
D2. Bent-knee leg raise x 10 Wall-pressing DB x 20 reps
E. Rotating walk + job e’ry minute x 10:00 Stairs x 10 @ L8

Stretch | 15 glorious fucking minutes

04 Mar | Su
Warm-up | 3x
Wall ball x 10 @15#
KB RDL x 8 ea @35#
KB press x 5 ea @25#

Work | FTA
A1. Box squats 5 x 5 (125, 130, 3@135#)
A2. SL hip bridge x 10 ea
A3. Hip extensions x 10 [2:00] (15#)
B. EMOM x 20:00, rotating:
Slam balls x 10 @ 20#
Dbl DB push press x 10 + sit-ups x 5 (25# DBs)

Stretch | 10:00


Th | Felt a little sluggish.

F | Felt better. Banged up shoulder was the limiter on B1; pressing out the bottom is where it’s sticky and doesn’t feel good. Same shoulder was NOT having the push press, even at BB only, thus the substitution. The cleans felt snappy, kept the lbs light.

Part A footage for fun, (I was curious to see if the pull aparts looked different on one side than the other):

Sa | Dang the sumos felt fast off the floor. Made the set-up checklist: toe turn, turn on quads, spread the floor, shoulders, breath, drop the scoops straight down, lift. Two-twenny five is my standard DL 1RM, or at least it was 07 Dec 15. Shoulder wasn’t having any hanging from the bar. Thigh rub on the dead bugs which made me laugh; that’s where all that ice cream has gone. Sweet. That means more lbs on the sumos, yes?

Su | Sore in the upper booty meat from the sumos. And in the lats where they connect to my arm pits. Workout felt good. That part B gets me fired up. Kept the grip neutral on the push presses and that seems to be okay on the shoulder; as were the KB presses in the warm-up. We’ll see how things feel tomorrow.

Prepping for the running in April – and preferring to avoid the treadmill – I am going to incorporate the alternation run/jog into the morning dog walk. We’ll see how much Bo loves that ❤ I just recently noticed he’s got the senior dog rocking horse run happening now. Seriously, how do we deserve dogs?

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Null and Voids

“Every day I wonder how many things I am dead wrong about.” -Jim Harrison

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Sometimes the podcast that begins as a mere soundtrack for dinner prep ends up covering the kitchen white board. This one was like that for me. Robb Wolf has commented that science is like a sign reading, “until further notice…” – with a pause at the “end” there, not a period. What have you changed positions on? What are you holding out on? Why?


12 June | M
Mobility | 3x
SL adductor squat x 10
Scap press x 10
TVAs x 15

Work |
A1. DUs 3 x 30
A2. SA OH carry x 20m ea (45#) [:15]
A3. Dbl KB RDL x 8 (35#) [:15]
A4. [SA] DB snatch x 8 ea (35#) [:15 btwn sides]
B. Seated hamstring curls 3 x 10 12 (80,85,85#) [1:00]
C. Bike x 40:00 (7.2 mi)

Stretch | 15:00

13 June | Tu
Warm-up | 3x
Row x 1:00
KBS – SA KBS – Sn – RDL x 5 ea
Slam ball x 5 @ 20#

Work |
A. SL glute bridge hold 3 x :30 ea [:30]
B. GHD hip extensions 3 x 10 [1:00]
C. 10x: HPC x 2 [subbed TC for second rep] + FS x 1 (2@105, 3@115, 5@125#) [2:00]
D. Zercher rev lunge 3 x 5 ea (85#) [1:00]

Stretch | 10:00

14 June | W
Mobility | 3x
Prone y raise x 10
Bird dogs x 10
Hollow rock x :30
Scorpions x 5 ea

Warm-up | 3x
TGUs (35, 45, 50, 60#) 

Work | Double EMOM
A. EMOM x 20:00, rotating:
DL x 3 (185#)
BTN push press x 3 (95#)
B. EMOM x 10:00, rotating:
Don’t-be-a-douche-bags (Seated cable rows) x 10 (50,3@60#)
DUs x 30

Stretch | 15:00


M | The lack of awareness at the globo is amazing. I’m learning that in order to claim my turf and equipment it’s gotta be something like a cereal box fortress.

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First line of defense: leave yo shit e’rywhere. And you don’t even have to pick up after yourself

DUs were not my best; gonna blame the turf… and my traps. The gams felt a little fatigued -from the Sunday hike, I would wager. Kept my heart rate right around 128-130 BPM during the bike work.

Tu | The GB holds are revealing – oh look how that hip wants to drop, how that quad wants to take over the work, how you want to press that hand into the floor… Also noted how much harder hip extensions are than GHRs. I can easily bang out 12-15 reps with a plate with the GHRs. The last 2 reps of 10 on the body weight extensions take focus not to cheat.

The barbell work was fun and felt good. Changed the second hang to a tall clean. I let the etiquette (what etiquette?) at the globo get to me a little bit, but working on just walking the walk and letting that shit go. The Zercher work always brings the burn.

W| I can always throw in some bicep curls if I feel like bro-ing out, si? #accessorize My plan was to try to perform the DLs at 205# – they’ve been feeling strong, especially the push through the floor. But Tuesday’s workout was in full effect, thus the lighter load.

Behind the Scenes

“Sometimes it’s a little better to travel than to have arrived.” -Robert M. Pirsig

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Arrival at failure or a power pose?

Fair warning, I’m gonna do that thing where I string some seemingly random threads together. Yes! I’m making you an afghan blanket just like grandma used to make. It’s for the summer-in-the-desert Netflix and AC chill. We all know it’s best done sans pants and when the blower kicks on, that ish gets drafty. Brrr!

Oh man, off to a good start, Gunz.

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My weekend ‘flix binge

Let me set it up. The internet went down last week at my office. Then the server. And the phones. The daily dose of streaming music had yet to make my daily moments of gratitude…. Until about noon on day 1 of downage (let’s make that a word). When the only sound in the room is the click of your mouse and the voice of a well-meaning but over-sharing coworker, you become hungry for any noise rapido.

I’m pretty sure this is the only time I will ever say this: Facebook (and unlimited data) to the rescue. The first thing in my feed was this conversation with My Girl Kate (Galliett – not actually my girl, but we’re vibing in a limbic resonance kinda way, at least one-directionally):

Isn’t it interesting, the split screen comparison of the backdrops of each human… Hmm. What’s that say about each? *eye brows* Anyway, I really like what Kate had to say, in particular on the matter of our human desires to go “right to do the handstand” in life – resisting or disregarding all the tedious, boring, crucial, delicious (choose your adjective and your mindset) work it takes leading up to it. The dudes at BBS touched on it this week, too, the “rush to greatness” and the desire to just do the cool stuff. I think we can call that Insta-itis. Friends, I get the fever, too.

The allure of all the shiny, shiny shit on Instagram got me thinking about a dude whose work I was introduced to in a theory of architecture class during grad school, Guy Debord. His work, The Society of the Spectacle, is all about “the gaze”. Courtesy of Wikipedia (which does a way better job of summarizing it than I can. Throw them some bones):

“Debord traces the development of a modern society in which authentic social life has been replaced with its representation: ‘All that once was directly lived has become mere representation.’ Debord argues that the history of social life can be understood as ‘the decline of being into having, and having into merely appearing.’ This condition, according to Debord, is the ‘historical moment at which the commodity completes its colonization of social life.’”

Sounds like the moment is now. Though maybe it’s best we converse on the matter. Maybe over a scratch meal…?

My last random thread (Fuuu… that’s gonna be one comfy blankie) is about the eats, the value of home-cooking. Did you know last year Americans spent more money in restaurants than they did on groceries. (Right. This means zero grounds for bitching about the cost of groceries.) I couldn’t agree more with Tamarkin’s take on meal delivery services, but man, there’s so much more that “goes to waste” when you’re not involved in the process (note that rabbit hole, those of us who gather our meats and veggies from a retailer). Similar to the joys of suffering through a workout, the task of creating with others fosters more that the “thing”, it feeds that connection to your people. It’s like time under tension, but with food. Shared effort for the win.

I’ll leave you with this behind the scenes from the man with the bongos, who totally gets why a person might wanna keep an afghan (little “a” friends) handy on the front porch.


02 June | F
AM | Friday Hike Club!
Piestewa Peak

PM | Globo Mountain
Mobility | 3x
Cossack lunge x 12
Scap press x 10
Rev curl-ups x 10

Warm-up | 3x
Row x 1:00
Slam balls x 7
AYTs x 5 EA

Train | [Repeat]
A. Deadlift 7 x 3 (185, 4@195, 2@200#) [2:00]
B1. SA DB snatch 7 x 3 ea (35, 2@40, 3 @45#) [RI]
B2. SL hip bridge x 10 ea (5@20, 2@17.5#) [1:00]
C. Lat pull downs 4 x 10 (60, 3@70#) [1:00]

Stretch | 15:00

03 June | Sa
Mobility | 3x
Wall slides x 10
GA squat x 10
Pope clammies x 15 ea
TVAs x 15

Train |
A1. Row 3 x 300m [RI]
A2. FLR + taps x 12 [RI]
A3. KBS x 5 (44#)
B. 10 x PC + HPC x 2 (3@115, 4@125, 3@115#) [As req’d]
C1. [Cable] Pallof press 3 x 12 (40#)
C2. Kneeling BU KB press x 6 ea (24, 20, 18#)

04 June | Su
Mobility | 3x
OHWL x 10
Hip CARs
Glute press x 10
Prone Y raise (abs – check) x 10

Train |
A. Row x 15:00 (Pretty comfy pace, 3457m)
B. Seated hammie curls 4 x 12 (80#) [1:00]
C. Heeeip extensions 4 x 12
D. Zercher reverse lunges 3 x 8 ea (75, 85, 85#) [1:00 btwn legs]
E. Bike or treadmill x 20:00 (bici)


F | Morning hike was pretty fucking sweet. Felt good! Was pleasantly surprised with my capacity and recovery.

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National Day of the Donut… Taco… Pancakes

PM sesh… The DLs felt really strong and easy off the floor. As noted previously, part B is pretty nice cardio. I dropped weight on the SL hip bridges when I noticed I wasn’t able to completely open the hip at the top (a point the emphasized) on the left side. Did the pull-downs with the long bar grip. Yep, felt em.

Decided to hit the scale in the ladies locker room. Results: 163.3. It’s just a number, but I think I’m still gonna do Friday weigh-ins for a while #collectingdata

Questions: I would like to put on some muscle. What do I need to delta to make this happen? What am I missing? Why are my priorities not reflected back? Why does “D-backs” sound like “D-bags” e’rytime? How do they make coffee that has notes of peanut butter and chocolate? And does that still make it Paleo? 

Sa | My butt is real sore from the repeat workout. The cleans felt nice and speedy, so much so that I wanted to see how they felt out the bottom. Dropped some lbs and finished the last 3 sets with a tall clean. I was feeling very “technically proficient” compared to my compadres in the “functional training area”. Do you even know what you’re trying to accomplish there, bruh?

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The KnBUKB press (Nailin’ the acronyms – next up greeting cards and paint colors) are pretty solid on the right and crap on the left. Workin’ on it, man.

Su | Low back spoke to me a little during the row… Hike? Deadlift? The combo? But things felt fine on the extensions and lunges. How the eff do people hangout in the hammie trap between sets?!? I lept outta that contraption as soon as I fucking could each round. Fire! Mirrors are totally helpful during the Zerchers.

Unmasked

Man is least himself when he talks in his own personGive him a mask, and he will tell you the truth.” – Oscar Wilde

masked
Padded bra as vessel of truth…?

It turns out using your under things as a sleep mask might be the best place for them… Why naked sleep is better sleep, or additional reasons to justify your nighttime nekkedness.


17 Oct | Tu
Warm-up | 2x
Run x 200m
KBS x 5
Goblet squat x 5

Work | 6:00 Class
Back squat 3 x 5 (135, 145, 155#)
4x:
Row/AD x 20cals
KBS x 10 (44#)
Box jumps x 5 (24″)

Stretch | 15:00

16 Oct | Su
Mobility | 3x
GA squats x 12
Elbow plank + reach thru x 10 ea
Hanging leg raise x 8(2)

Warm-up | 3x
Run x 200m
Palms-up BB row x 10
KBS x 10

Work | Back squat x 1 (145, 155, 165, 175, 185#)
EMOM x 10:00:
1-1/4 Back squat x 3 @ 50% (90#)
-then-
EMOM x 10:00:
Slam ball x 10 (20#)

Stretch | 20:00

15 Oct | Sa
Warm-up | 3x
Row x 1:00 (focus on the knees and he-ips)
DUs x 30
Banded shoulder rolls x 10 each direction

Work | O-lifting – Week 7
Pause clean DLs 3 x 4 (165, 165, 175#)
Tall clean + clean 4 x 2 (95, 105, 105, 115#)
Rack jerk 8 x 1 (2 @105, 4 @115, 2 @110#)
3x:
Ring leg curls x 10
Reverse row sit-backs x 6

Stretch | 15:00


Sa | Tight low back, right side. All good minus the jerks, which felt slow and heavy.

Su | One-an-a-quarters and some slam balls. Yeeees. Felt good. Saving my OH lockout skills for Monyay’s Grace.

M | Raincheck on the Grace; required a rest day. Took it

Tu | Felt every muscle in my booty and hammies traversing the stairs into and out of work. The class workout was some much needed recovery. The BS felt sooo good, solid. Fired up in a very good way.

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Adding protein to your morning hot cereal is a terrible idea. Trust me, you won’t wanna stick it in your mouth. Protein powder in water: good – or at least chuggable. Baaab’s Creamy Hot Cereal: so tasty. Together: like a cement mixer that won’t get you drunk.

Really focused on the sleeps this week and the timing and quantity of quality eats. 

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

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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.

Imagined Orders

“I will not live by rules that make no sense to me.” – Evan Tanner

I bet not

Too much to say, so I’ll just share this podcast, Choosing Wrong, on athletics, politics, relationships, and how the NBA ego killed the granny shot.


17 July | Su
Active Rest/Recovery

MFR | 10:00
Mobility | 3x
GA squat  x 10
Wall press x 10
Banded rows x 10
Hip hikes x 12 ea
Prone Y raise x 12

Auxiliary | 3x
Rev row sit-backs x 6
Pistol sticks x 5 ea
Ring leg curls x 8

Stretch | 20:00

16 July | Sa
MFR Lite + Coffee | 10:00

Warm-up | 3x
Row x 1:00
KBS x 10
DUs x 30

Work | O-lifting – Week 3
Tall clean + jerk 4 x 3 (105,105,115,115#)
Front squats + chains 4 x 3 (155#)
3x:
Reverse GHD x 10
SA squat x 5 (20#)

Stretch | 10:00

15 July | F
Mobility/Warm-up |3x
Scap press x 10
Elbow plank + front tap x 8 ea
Wall balls x 7
Push-ups x 7
Banded bridges x :45

Work | x 25:00, rotating:
Farmer’s carry a heavy chic from the o’head door to the green rig. (No heavy chics available. Used 53# KBs)
AD x 1:00
Deadlift palms facing out x 5 (155#)
Single arm press x 5 ea (30#)
Row x 1:00

Stretch | 20:00

14 July | Th
The Mobility | 3x
Rev Table x 5 @ 5s
Bird dawgs x 10 ea
Scorpion x 5 ea

The Warm-up | 3x
KBS x 7
Wall walk x 2
Palms up BB row x 10
Rev curl-ups x 10

The Work | Hip thrusts 4 x 10 (115,125,135,145#)
Rest x 2:00 btwn sets
4x | Chinese rows x 10 ea (20#)
Rest x 1:00
Single arm press x 5 ea (30#)
Rest x 1:00
GH raise x 10 (15#)
-then-
Hanging bent knee raise 4 x 10
Rest x 1:30

The Stretch | 20:00


Th | Rolled thru.

F | Ditto.

Sa | Check.

Had a really great time with the crew checking out Babyface Matt & Asshole Joe’s comp on Saturday. Great inspiration for getting/keeping after it in the gymnasium. Visiting other facilities really makes a person appreciate their own. DTP: We’re Huge. And have a park. Lot’s of gr-ass.

The Monday-Tuesday combo was the impetus for much muscle soreness in the the glutes and hammies for the duration of the week.  

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Choosing wrong, indeed

Harm Joy

“It’s not an adventure until something goes wrong.” -Yvon Chouinard

thanks mom
Thanks, Mom

The Germans have a word for what you just did there; shaden freude, laughing at someone else’s pain. If you wanna do it some more click here.


03 June | F
Pillars | 3x
Scorpion x 5 ea
GA squat x 8
Prone glute press x 10
Super bird dogs x 10 ea

Warm-up | 3x
DUs x :30
Wall press x 10
KBS x 10

Work | Happy Hour Class
10x, building:
Clean pull – Power clean – Hang clean (3 @ 95#, 3 @105#, 2 @ 115#)
Rest x 1:00 btwn sets
-then-
10x, building:
Power snatch x 1 (2 @ 75#, 8 @85#)
Rest x 1:00 btwn sets

Auxilliary | 3 sets:
Rev row sit backs x 6
Front scale x 2 + Pistol x 3
Back scale x 3

Stretch | 20:00

01 June | W
Mobility | 3x
SL Adductor squaaat x 8 ea
Wall rotation + press x 10
L-bow plank + fwd tap x 6 ea
TVA leg drops x 14

Warm-up | AD + Ropin’

Work | O-lifting
C + J 10 x 3 @ 65-70% (5 @95#, 5 @105#)
Tall cleans 3 x 3 (75,80,85#)
3 sets:
Windmills x 8 (15# plate)
Back extensions x 10

31 May | Tu
Warm-up | 3x
Run x 100m
BB stuff

Work | 6:00 Class, “The Finishers” MAP Sesh
10:00 @ 75%: (9 +5)
High-hang power clean x 5 @75#
Run x 100m
-Rest x 4:00-
10:00 @ 75%
AD
-Rest x 4:00-
10:00 @ 75% (6 +14)
KBS x 5 (44#)
Ring rows x 5
Push press x 5 @65#
Row x 100m

Stretch + Shootin’ the shit | 30:00


Tu | Feeling fucking good.

W | That was some volume on the CJs. Tight right tricep. I don’t recall doing tall cleans before; fuuun.  Fatigued the flutes on the back extensions pretty good.

F | Lots of barbell this week. Dropped the last two sets on the first section because I had some sharp pains in my shoulder. Didn’t bug on the snatches.

Phone rant: How about you worry less about getting a cool video of yourself and focus on what coach is saying and what the fuck you are doing.  

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Screen problems: solved