In Flight

“I am becoming more silent these days. I’m speaking less and less. But my eyes, god damn, my eyes see everything.” -A. Non

meditated_AF

Returning from some time off, I haven’t spent much time with the screen machines (likely the source of so much dumb shit). I did, however, use my flight times to catch up on some podcasts (anyone else, get the voms when they read on the plane?) and explored some new ones. Not much else to share with you at the moment, so here’s my playlist, in order of enjoyment:

What are you guys listening to these days? Let me know! Unless it involves vegans or the orange man occupying the White House. (Hey, it doesn’t read “ALL the dumb shit”.) Don’t kill my vibes, bruhs and bishes.


03 July | M
Mobility | 3x
GA squat x 10
Bird dogs x 10 ea
Scap press x 10
Wall-pressing dead bugs x 10 ea

Warm-up | 2x
Row x 1:00
KBS things
TGU x 3 ea

Work | [Repeat-ish]
A. Back squat x heavy single (135, 145, 155, 165, 175, 185#)
B. EMOM x 10:00
1-1/4 BS x 3 @ 50% (90#)
Incline treadmill x 10:00
Row x 10:00

Stretch | 15:00

04 July | Tu
Mobility | 3x
Glute press x 10
Prone Y raise x 10
Hanging leg raise x 10

Warm-up | 3x
Row x 1:00
Banded RDLs x 7 ea
Wall walk x 1

Work | [Repeat-ish]
A. EMOM x 20:00, rotating:
Deadlift x 3 (185#)
BTN push press x 3 (5@85, 90, 4@95#)
B. EMOM x 10:00, rotating:
Pendlay row x 10 (65#)
Wall run x 10 ea

Stretch | 15:00

05 July | W
Dropped my ass into some nature

06 July | Th
Mobility | 3x
GA squat x 10
Elbow plank + fwd tap x 10 ea
Reaching dead buuuhhgs x 10 ea

Work | [Repeat Buffet]
A. TGUs 3 x 3 ea (35, 44, 53#)
B. Reverse Zercher lunge 3 x 8 ea (75#) [1:00 btwn legs]
C1. SA DB Z press 4 x 6 ea (25#)
C2. DB row x 8 @2113 (25#ers)
D. 5x:
Goblet squat x 6 @33×1 (35#)
Jumping lunges x 10
FLR x :30

Stretch | 20:00

08 July | Sa
Mobility | 3x
Wall slides x 10
Hip hikes x 15 ea
Prone y raise x 10
Reverse curl-ups x 10

Warm-up | Row x 10:00
E’ry 2:00 perform PU BB row x 8 + DUs x 30

Work | Return to the Mountain [Repeat]
A1. Seated SA DB press 4 x 10 (22.5, 3@25#) [1:00]
A2. COB x 5 @ 30×3 [1:00]
B. RFESS 3 x 10 ea (20# DBs) [1:00 btwn legs]
C. 4x:
HSW x 15’ Slam ball x 10 @20#
Row x 150m
Rest x 1:00

Stretch | 20:00

09 July | Su
Mobility | 3x
Cossack lunge x 8 ea
Slow AF scap presses x 10
Popes x 15 ea

Work | [Repeat]
A1. DUs 3 x 30
A2. SA KB carry x 20m ea (SC/45, OH/40, SC?45#) [:15]
A3. DB RDLs x 8 (35#ers) [:15]
A4. SA DB snatch x 8 ea (35#) {:30]
B. Seated hammies 3 x 12 (75, 80, 80#) [1:00]
C. Bike x 40:00 20:00


Didn’t take any notes, or vids on vacay. Got some movement in and enjoyed taking in the change of scenery and getting (and staying) outdoors. Returned to Globo Mountain (the desert edition) REALLY freaking sore in the nates. (That means buttocks. Shit you learn playing Scrabble. No, Mom, bukkake is not a mushroom…) Rolled through some repeat sessions; am feeling good.

Had a brunch date to get to and ran outta clock on Sunday. Did have time for a selfie though:

cake me
Steps for vacation hangover recovery:
Step 1. Take advantage of the globo lighting to catch up on some gym selfies while wrapping up your sesh on the bici
Step 2. Follow sidewalk instructions

Don’t worry. I only go cross-eyed when I selfie. 

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1.0+

If you don’t get out of the box you’ve been raised in, you won’t understand how much bigger the world is.” -Angelina Jolie

recovery values
Full Recovery = 1.0 or greater (Image from “You Don’t Need More Training, You Need More Recovery” via Breaking Muscle – link below)

Today I am heading back to the box I was raised in! Gonna earn all the recovery points. I might drop-in to a local affiliate. I might not. Either way, it’s gonna be great!


01 July | Wednesday
Rest Day

30 June | Tuesday
Warm-up | +/-2 rounds:
Row x1:00
Mobility
V-ups x10
DUs x20

Workout | Deadlift 5×1 (185,195,205,205#,-)
– then –
Segmented  Snatch-grip DL 4×4@50% of single rep above (105,105,105,95#)
Rest x2:00
– then –
Single-leg hip bridge 3×20 each leg (small movement, big burn)
Rest x1:00

Stretch | 20:00

29 June | Monday
Light MFR | 10:00

Warm-up | 3 rds:
Wall balls x10
HRPUs x8
Mobility moves
DUs x20

Workout | Incline Bench Press 4×10@ 80% of your 1RM (75,75,70,70#)
Rest x3:00 btwn sets
– then –
3 rounds:
Bar dips x4
Rest x1:00
Chin over bar hold x:20
Rest x2:00
– then –
Band assisted dead bugs 4×1:00

Stretch | 20:00

30 June | Sunday
Active Rest (NFT):
Dog Walk x4mi
Vacuum x30:00
Pool time x60:00
Nap x90:00

Boom.


Monday | Tender delt on the cap of my right shoulder from Saturday’s EMOM I’m guessing. Dips didn’t go as well as I’d hoped; with the band they felt much better than without. I’m not sure if that’s because there was less load so my movement pattern was better or what. I think it’s possible that I guard that right shoulder a little, limiting how I move. Maybe?

The footage, as requested. First, unassisted, AKA “Sticky” Dips, followed by the band-assisted version…

Loved the loaded dead bugs! …And watching the dudes fall over themselves to watch Amber squat in her no-pants shorts.

this needs to be an emoji too
Another emoji dream that needs to happen

Tuesday | Coming off last week’s “Sweet baby Jesse, I blew myself up again” scare, I took it easy on the deadlifts. They didn’t feel that great so I stopped after set four. The segmented versions were awkward in that I kept trying to make it a segmented snatch. I’m sure it’ll get easier as I get more familiar with the movement. Segmenting the movement makes a person really aware of where they are at in each section of the  lift, that is fo’ sho’! I enjoyed doing them – they were hard. And I got to use straps.

The SL hip bridges were great – small movement, big burn.

June rearview-01

Eating a lot of protein makes me feel like I might only need to eat every other day. So.Full. Not sure I can stick to it, but feel like I should give it a few weeks. Vacation week is sort of an outlier, so I’m thinking I’ll give it a try through mid-end of August. Provided I don’t start busting outta my pants in the wrong places.