Gravity Facts

 

“You can’t start a fire, Worrying about your little world falling apart.” -The Boss

how is yous

Continuing down the multitudes of you, you, you path I seem to be meandering, some recent questions were fired up from Hidden Brain. This week’s episode was a little bland – I struggled to relate to the real life examples they gave – but there were still some meaty bites in there.

The first piece I’ve been chewing on is called Odyssey Planning. Essentially, it’s developing 3 completely different variations of your 5-year plan, and then using those articulated alternatives to take action in a new direction. Again, combating this idea that there is one path, one plan, one self. I like it.

The other spark was that of “gravity problems” – problems that we get stuck on that really aren’t problems at all:

“If it’s not actionable, it’s not a problem, it’s a circumstance. Once you accept your gravity problem as, in fact, not a problem but a circumstance – maybe a difficult one, maybe a heart-breaking one – but just a fact, you free yourself to go do something you can do.” -Dave Evans, Designing Your Life

What would the titles of your three Odyssey Plans be? Do you have any gravity facts weighing you down?

Facts of Life from Jo Polniaczek


29 Aug | Tu
Mobility | 3x
Wall slides x 10
Bird dogs x 12 ea
TVAs x 15

Warm-up | 3x
TGUs x 2 ea @ 40, 45, 50#

Work |
A1. Seated SA press 5 x 8 ea (2 @27.5, 3 @25#)
A2. Cable row x 10 (70, 4 @60#) [1:00]
C1. Tricep (cable?) push-downs 4 x 15 (3 @40, 30#) [1:00]
C2. Hammer curls x 20 (10#) [1:00]
B. Concentric bench 5 x 5 (75, 3 @85, 90#) [3:00]
D. Easy bike x 15:00

31 Aug | Th
Mobility | 3x
GA squats x 10
Scap press x 10
Popes x 15 ea

Warm-up | 3x
KB things x 5 ea: goblet – swing – SA swing – snatch – RTW – RDL

Work |
A. Row x 20:00 (4505m)
B. Wall walks 4 x 3 [2:00]
C1. Farmers carry 5 x 20m (50# KBs)
C2. Wall-pressing dead bugs x 20
C3. Cossack lunges x 5 ea OHWL x 10

Stretch | 15:00

01 Sept | F
Mobility | 3x
SL elev hip bridge x 12 ea
Prone Y raise x 16
Monster walks x 10 ea

Work |
A. Bike x 20:00
B. TGUs x 16 (4 ea @40, 45, 50, 60#)
C1. Hip extensions 3 x 8
C2. Reverse DB fly x 12 (10, 2 @12.5#) [1:00]

Stretch-ish | 15:00

02 Sept | Sa
Work | Snatch Sesh @ DTP HQ
A. Snatch balance complex – 4 sets:
Pressing snatch balance x 2 (45, 55, 65, 65#)
Heaving snatch balance x 2 (65, 65, 75, 75#)
Snatch balance x 1 (80#)
B. Snatch high-pull 3 x 3 [across] (100#)
C. Segmented snatch 5 x 3 [build] (3 @75#, 2 @80#)

03 Sept | Su
Mobility | 3x
Hip hikes x 15 ea
Wall rotation + slides x 10
Side clammie hold x :20 ea

Warm-up | 3x
Banded RDLs x 8 ea
DUs x 30
DLs x 3

Work |
C. Deadlifts 5 x 3 build (185, 190, 195, 200, 195#) [2:00]
D. Reverse Zercher lunges 3 x 5 ea (85#) [1:00]
A. Shoulder CARs 3 x 5ea
B. Hip CARs 3 x 5 ea

Stretch Home yoga | 20:00

04 Sept | M
Warm-up | 3x
Row x 1:00
KBS x 10
SA KB snatch x 5 ea

Work |
A. Barbell complex x 5 sets: (BB only)
Row x 5
RDL x 5
FS x 5
Kang x 5
B. Cleans 10 x 2 building [2:00]
C. Good mornings 3 x 10 [1:30]
B/C. 3x:
Suitcase carry x 30m ea (50#)
XO step-ups x 10 ea
Handstand stills x max
D. Knee extension machina 3 x 12 (70#) [1:00]

Handstand play + stretch | 15:ish


Tu | Feeling really good post hike. Sore in the calves hips a little bit. Rearranged the workout sequence because they need more racks at Globo Mountain. Hammer curls: burn like a MF in the bi’s and make for veiny arms. Failed on the very last rep of the bench press; was a solid 5s iso hold.

Th | The row time passed surprisingly quick; really focused on my form – not cheating the release. Wall walks are still fun; performed the last 2 unbroken in an effort to better my first “step”. Cossacks didn’t feel great on the right side; not painful, just still feeling some fatigue from The Hump, so I subbed overhead walking variety.

F | Is there an advantage to using an incline bench for reverse flies? I just do them bent over… Bike felt really great. As did the get-ups. A nice session to head into the weekend with.

Sa | Kept it light and speedy on the snatch sesh, as it’s been a while. Things felt good. The last half of C my flexors were trying to be glutes, and made the last set power snatches for that reason. I need a glute switch. Some delicious post-workout hammie quivers – washed down with a burger and strawberry malt with the crew at Joe’s Farm Grill (which was also delicious! And holy smokes – those trees! <3).

Su | The weight felt smooth until that last attempted rep at 200#, and then they all felt harder. Not moving that datum much, but feel great – all three H’s – so, I say, “so what”.  

M | As I worked through the barbell complex my low back didn’t loosen up at all; it was feeling really sore when I ran the roller across it in warm-up and I noticed how tight it was whilst on the AM dog walk sesh. It was an easy call to scrap B & C for some recovery work.

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The Reds

“Sometimes you have to do something unforgivable just to be able to go on living.” – Carl Jung

­­­

red-baubles-02
Illustration by The Joy of Seex

Jung keeps popping up on my radar lately; I’m thinking it’s the holidays and all the emotions expressed by the “collective unconscious” over the course of them. Perhaps, not. But, I found this article on The Red Book of Jung to be an amusing read.

And for some quotes of quotes of quotes, here’s a little snippet:

Creating the book also led (Carl) Jung to reformulate how he worked with clients, as evidenced by an entry … found in a self-published book written by a former client, in which she recalls Jung’s advice for processing what went on in the deeper and sometimes frightening parts of her mind.

“I should advise you to put it all down as beautifully as you can — in some beautifully bound book,” Jung instructed. “It will seem as if you were making the visions banal — but then you need to do that — then you are freed from the power of them. . .  Then when these things are in some precious book you can go to the book & turn over the pages & for you it will be your church — your cathedral — the silent places of your spirit where you will find renewal. If anyone tells you that it is morbid or neurotic and you listen to them — then you will lose your soul — for in that book is your soul.”

Ooh, I really dig that last part. And the section about the “big dreams”. The last one I had was pretty fucked up. I suppose I should write that down.


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

Work | EMOM x 30:00, rotating:
Deadlift x 3 + DUs x 40 (165#)
Clean + front squat + front squat (115#)
AD x 1:00

21 Dec | W
Mobility | 3x
Wall slides x 10
Scap press x 10
TVAs x 15

Warm-up | AD + DUs

Work | O-lifting – Week 8
Jerk balance 3 x 1 (75, 85, 85#)
Front squat + jerk 3 x 1 (105, 115, 125#)
Clean + jerk [across] 5 x 1 (2@ 135, 3@140#)
Good mornings 3 x 6 (95#) 

Handstand shenanigans + stretch | 15:00

20 Dec | Tu
Mobility | 3x
GA squats x 10 ea
Hip hikes x 15 ea
OH kneeling hold things x :30
Reverse curl-ups x 10

Warm-up | 3x
Row x 1:00
Wall walk x 2 (UB)
Palms-up BB row x 10
SL RDL x 8 ea

Work | “A”
Back squat 7 x 2, rest x 2:00 @70-ish% 1RM (135#)
“B”
GH raise 5 x 10, rest x 1:00 (15#)
Banded triceps push-downs x 10, rest x 1:00
KB Sotts press x 3 ea; rest x 1:00 (26#)
“C”
Banded hamstring curls 3 x 4-5 ea

Stretch x 15:00


Tu | Read this, then tried this

Yeah, felt it in my jacked shoulder… Hmmm. Boom-(that’d be explosive)-out-the-bottom back squats felt good. The KB sotts press left me with some questions. If I’m struggling with lockout at the top… That’s a mobility issue, yes? So, would one drop weight until lockout could be achieved? Or is lockout not the point? Also, that KB takes a very different path to the top depending upon which side is doing the pressing. I need to dig into this sotts business a little more. Detective Morgan. 

W | The hip is still not happy with some movements, but, man, am I happy with how the clean and jerks are feeling. I remember when 135# was a real struggle #nomas

Th | Express workout from the archives. Wanted to get in some movement, but also had a ballet date with the Amazon belly-dancer. So, got in, did some work, got outta there; mission: accomplished.

Interesting how shitty my skin is and how the headaches and congestion have been more frequent as I’ve been indulging in the sugar and booze… Connected? Connected. Consciously.

Routes & Detours

“We can spend our lives letting the world tell us who we are. Sane or insane. Saints or sex addicts. Heroes or victims. Letting history tell us how good or bad we are. Letting our past decide our future. Or we can decide for ourselves.” – Chuck Palahniuk

refer to the map
Maps for life. The tricky thing about referring to them is that one runs the risk of confinement of thinking, leaving less room for exploration… 

Clearly my mind could use a map. Cut me some slack, friends; it’s Friday.

So, lots of life path talk on the radar this week. Really enjoyed this episode of The Tim Ferris Show on knowing what you want and not getting distracted by the paths of others. Paired that up with the latest blog post from the TTT on learning from your mistakes, your missteps, your detours. The author focused on learning from coaching mistakes, but man, I found his points to be applicable to my own experience, in the architecture, and elsewhere. Especially that last one.

Some of us have a notebook of knowledge, and others a diary of detours, but ideally both, right?


18 Aug | Th
Mobility | 3x
Scap press x 8
SL Elevated hip bridge x 10 ea
Side plank + leg lift x :30 ea

Warm-up | 3x
AD x 1:00
Bent-over BB row x 10
BB RDL x 10

Work | 4x
Single-leg hip thrusts x15 ea (15#)
Rest x 1:00
KBS x 5 (70#)
Rest x 2:00
4x
Chinese row x 10 ea (20#)
Rest x 1:00
SA Press x 5 ea (30#)
Rest x 1:00
-then-
Hanging bent-leg raises 4 x 10
Rest x 1:30 btwn

Bonus | Tricep push-downs x 100

You know the routine | 20:00

 
17 Aug | W
Warm-up | 3x
Row x 200m
DUs x 30
Mobility things

Work | O-lifting
Clean high-pulls 3 x 3 (115, 115, 125#)
Clean 3 x 3 (115, 120, 125#)
Rack jerk 3 x 3 (115#)
Clean + jerk 3 x 3 (105, 115, 115#)

Release | 20:00

 
16 Aug | Tu
Mobility | 3x
GA squat x 12
Prone Y raise x 12
Prone glute press x 12
TVA drops x 15

Warm-up | 3x
Wall ball x 10
DUs x 30
Reaching dead bugs x 1:00

Work | 4x
Back squat x 5 @ 70% (125, 130#…)
Rest x 1:00
Banded rows x 10, right into
Hip thrust x 8 (135#)
Rest x 1:00
-then-
4x
Single-arm OH carry x L ea (44, 53#…)
Pallof press x 12 ea
Rest x 1:00

Handstands + stretch | 20:00


Tuesday’s squats felt good. A little fight to keep the lockout on the OH carries by the last round. Worked on relaxing the non-working arm. And ma face.

O-lifting was good; feel like I’m stronger out of the bottom, but continue to work on the speed under the jerk. Ali had some interesting thoughts on why I struggle to stay braced sometimes on the heavier jerks – the gymnastics finish with the tilted hips.

delicious carbs
Making post-oly carbs

Surprisingly spent after Thursday’s session. The single leg work… ohhh burn. Gimme dat booty.