Pillows

“Don’t believe everything you think.” -BJ Miller, MD

So then that’s Dr. BJ, amiright?

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Explosions 2.0 by Ken Hermann

Dropping bombs with DJ Khaled


05 Jan | Th
Mo-buhl-eyes |3x
Cossack lunge x 8 ea
Cobra x 8
Hanging leg raise x 8

Warm-up | AD x 5:00
A-Y-Ts 3 x 5 ea

Work | “A”
3x: Run x 400 m
Pendlay row x 10 (65#)
KB push press x 10 (did the Zerchers here @ 75#)
-Rest x 2:00-
“B”
4x: KB snatch x 3 ea + 5 swings + 5 RDL ea (44#)
Zercher squats x 10 (did the KB push press here x 35#ers)
-Rest x 2:00-
“C”
5x: Single-leg banded hammie curls x 5 ea (blue)
Pallof press x 12 ea (red)

Stretch | 10:00

06 Jan | F
Moblity | 3x
GA squat x 10
Scap press x 10
Moster walks x 10 ea

Warm-it up | 3x
AD x 1:00
Banded rows x 12 ea
V-ups x 10

Work | Chin-over-bar holds 3 x 20s, rest x 1:00
Ring dip holds 3 x 15-20s, rest x 1:00 (15s)
Pistols 3 x 5 ea, rest x 1:00

Stretch | 15:00

07 Jan | Sa
Mobility | 3x
Bird dogs x 10 ea
Wall slides x 10
Side clammie holds x 30s ea

Warm-up | 3x
Slam balls x 5 @ 30#
Wall walk x 2 UB
DUs x 30

Work | O-lifting – Week 1
Snatch x heavy single (85, 95, 95 , 105, 105, 110, 115#)

Auxiliary | 3x
Reverse row sit-backs x 6
Ring leg curls x 10
Handstand walks for distance (12′ PR)


Th | Totally fucked up the components of the workout, switching the Zerchers and the push press. A blossoming sinus infection reminded me of the importance of breathing #mouthbreather. Digging the KB work. And was surprised at how much I got the shakes during the Pallof work, which I did split with rig facing leg forward. 

F | Was thankful for the lighter day; had it been any more work, I’d have taken a rest day. The ring dip holds are really challenging; fought for 15 seconds each round. Phase II sinus crap turned then pistols into a cardio session. 

Sa | Wasn’t a spicy day with the barbell; failing at 95# was a pretty good indicator. Had the air brakes in full effect. I don’t get it; I’m mobile enough to get low with a load overhead; why am I not able to get there in the receiving position with the snatch? Many more reps to come. And lifting shoes. Here’s a compilation of the heavy singles:

Was perusing for some old lifting vids and stumbled upon some pics from the last nutrition challenge. Thought it’d be fun to take some currents and compare. The lighting and threads are different, but I think I see the delta; I certainly know I feel it.

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Top: 45-Nutrition Challenge “befores” (July 2015) Middle: 45DNC “afters” (Aug 2015) Bottom: Today (It’s January of 2017 – welcome!)

Fortunately, my sinuses have not exploded through my face and are feeling better; I’m excited for the week ahead – training and the others.

Jolly AF

“The main reason Santa is so jolly is because he knows where all the bad girls live.” -George Carlin

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24 Dec | Eve
Warm-up | 3x
DUs x 30
Slam balls x 5
Wall slides x 10

Work | O-lifting
Snatch balance 3 x 3 (65#)
OHS [pause @ bottom] 4 x 2 (85, 95#…)
Snatch pull + hang snatch 6 x 1 (75, 85, 85, 90#…)

23 Dec | Eve Eve
Mobility | 3x
Bird dogs x 10 ea
Prone y raise x 10
Banded clammies x 15 ea

Warm-up | 3x
Row x 1:00
Push-ups x 7
V-ups x 7
Pistol x 1 ea

Work [Favorite] | 7x:
Bench press x 3 (85#)
Right into
Slam balls x 5 @ 20# (30#)
Rest x 2:00 (?)
5x:
Incline SA KB BP (ha!) x 5 ea (26# +2.5)
Right into
Hang power snatch (85#)
Rest x 2:00
3x:
Row x 300m
AD x 15 cals
Zercher lunge x 5 ea @ 75#-ish (85#)

Stretch’n’ convos | 15:00


F | Upped the lbs on the balls, as the goal was to be breathing heavy. Check. Really felt the glutes by the time we got ’round to the zerchers.

Sa | Quick session before hopping on a flight to Iowa. The hip felt good – zero pain/hesitation! The back fatigued quickly, I’m guessing due to all the work it did Friday.

Residuals

i-have-a-feeling

The thing we tell ourselves… What are you rehearsing?


26 Nov | Sa
Warm-up | 3x
AD x 1:00
Slam balls x 7
DUs x 30

Work | O-lifting – Week 4
2-Position snatch [below the knee, mid-thigh] (85#)
Buenos dias 3 x 6 (95#)
OHS pin squat 3 x 3 (85, 95, 95#)
3x:
Samurai squats x 5 ea (35#)
right into
FLR x max effort (1:15, 1:05, :57)
rest as req’d

Stretch | 10:00

25 Nov | F
Mobility | 3x
Single-leg elevated adductor squat x 10 ea
Single-arm plank x :20 ea
Reaching TVA drops x 15

Warm-up | 3x
Palms-up BB row x 10
Buenos dias x 10
Wall walk x 2

Work | x 30:00, rotating:
Carries [OH, dbl KB front-rack, suitcase] x 100m (35#ers, 53#)
AD x 1:00
Sumo DLs @ 155# x 5
Handstand walk x 12′ [or 3 attempts]
Row x 1:00

24 Nov | The Giving of the Thanks
Dishes x All day

23 Nov | W
Mobility | 3x
Wall rotations + slides x 10
Single-leg elevated hip bridge x 12 ea
Reaching dead bugs x 20 ea

Warm-up | 3x
AD x 1:00
DUs x 30
Hip mobility moves

Work | Oh-the-lifting – Week 4
Behind-the-neck rack jerks 10 x 1 [build] (85, 95, 105, 105, 110, 115, 115, 120, 125, 130#)
Split squats 3 x 4 (95#)
Segment clean [2s pause @ knee] 5 x 2 (105, 115#…)

Stretch/real talk | 15:00

22 Nov | Tu
Mobility | 3x
GA squats x 12
Scap press x 8
Reverse curl-ups x 10

Warm-up | 3x
AD x 1:00
Slam balls x 7
Push-ups x 7
(Pony) Tail flingers  (GHD sit-ups) x 10

Work | EMOM x 14:00, rotating:
Bench x 3 @ 80# + DUs x 30
Hang snatch + OHS x 3
-Rest x 4:00-
EMOM x 14:00, rotating:
Tall cleans x 3 @105#
Row x 100m

Stretch x 15:00

21 Nov | M
Mobility |3x:
Wall-pressing TVAs x 15
Single-leg elevated hip bridge x 10 ea
Side plank clammie x :40 ea

Warm-up | 3x:
Wall slides x 10
Wall balls x 10
Wall walk + lateral tick tock x 1
OH walking lunches x 20

Work | “B”
Zercher squats 5 x 7 (95, 95, 105, 110, 110, 110#)
Rest x 1:00
“C”
KBS 5 x 10 @ 44#
Rest x 1:00
“A”
8x:
Single arm press x 8 ea (5@ 26#, 5@ 21#)
Rest x 1:00
Chinese row x 10 ea (26#)
Rest x 1:00

Stretch | 20:00


M | Rearranged the order of the workout because no dumbbells and all the KBs taken. Man, to have a dick and/or lots of muscles so the brahs would buy some. First time doing zercher squats and they were fun times: super uncomfy in the elbow pits and breathing. Lots of booty, quad, back and abs. Should have taken vid of my KBS to compare to the blog link today #notesfornexttime #sidebyside. That was a lot of pushing and pulling. Left side was the limiter on both movements. Just realized as I’m typing this that I did KB rows instead of Chinese rows. Hmm, where’s my head at? Three guesses…

Tu | Busy day at work (but my Friday for the week!) and no gameplan for a workout means one from the archives… and of course, an EMOM – or two.

W | Pissed off hip, but a well-timed holiday day off tomorrow. The BTN jerks felt awesome; mmm, that bar path. Split squats did the trick pre-fatiguing the boo-tay on the segmented cleans. Gotta work on transitioning my feet wider at the bottom. Wide bottom(s), bishes!

Th | A person feels entitled to eat way more ham and sticky toffee cake when you got sore abs from all those jerks. New holiday pre-gaming programming – check.

F | Hip speaking; rolled thru.

Sa | Per last week’s vids, I changed my set-up on the snatch a bit; I didn’t realize how much I was letting my chest drop. The result felt solid – fast and able to open up the stance at the bottom (less air brakes)- though from the hang, less so. Here’s some footage:

Those OHS pin squats were something; tricky getting in the proper position, but once you were there… they felt like heroin. Or what I imagine heroin to feel like. (I might be exaggerating, but they did felt nice. Besides aren’t the holidays all about over-doing it?)

Whadya Mean?

“I don’t exactly know what I mean by that, but I mean it.” – J.D. Salinger

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Applicable across all the spheres of life

In the interest of full disclosure, I am not a KISS fan, and up until a week ago I didn’t know who the fuck Paul Stanley is. Then I had a listen to his conversation with Joe Rogan (see below). I’m a sucker for a discussion on communication. It’s crazy how casually we can throw our words around, and equally so how selective we can be about picking them up from others. Use your words.

I liked the exchange Rogan and Stanley have on therapy, growing up a “freak”, why self-help books don’t work, clear communication (!), and why we all need friends who will tell us when we’re being an idiot. Especially important during these presidential election/Pokemon Go times.


Goodbye, July | Su
Mobility | 3x
Wall rotation + press x 10
Scap press x 10
Prone glute press x 10
Side plank + LL hold x :25
Reaching dead bugs x 1:00

Warm-up | 3x
AD x 1:00
BB RDLs x 10
Banded rows x 10
PUs x 7

Work | 4x:
Wide-grip bench x 3 (80, 85, 85, 85#)
Rest x :30
Chinese row x 10 ea (20#)
Rest x 2:00
3x:
Reverse zercher lunge x  10 ea (75, 85, 95#)
Rest x 1:00 btwn legs
5x:
AD sprint x :20
Rest x 2:00

30 July | Sa
Warm-up | Uh huh

Work | O-lifting – Week 4
Front Squat – build to a heavy single (135,145, 150, 155 (PR), 160#)
FS isometric holds 3 x 2 @10s ea w/ 5s rest btwn reps
Rack jerks  4 x 2 @ 55-70% (95 ,95 ,105, 105#)
3x:
SA BB lawnmower pulls x 10 ea (60, 60, 75#)
Med ball wall sit + twist x 16-20 reps (10, 14, 20#)

Handstand shapes + Rev row sit backs 3 x 6

Stretch | 15:00


Sa | Took back-to-back rest days then PR’d my front squat. Hmm. And I really think I have 160 in me, which is a mental marker because it’d be over body weight. The iso holds and jerks felt good, too. The last segment just felt awkward, but I’ll chalk it up to new movements.

Su | Session felt good; soreness in the upper back between the blades from Saturday. Zerchered so hard I couldn’t feel my thumbs during the sprints. Those AD sprints felt really solid, which caught me off guard after the O-lifting iso’s. But maybe the two are unrelated. Please discuss.

sweaty sunday
Going skins in the gymnasium because so much sweat

 

Mortal Wounds

“As a society you can defend yourself against all outside enemies, but you’re completely vulnerable to one mad man in your midst.” – Sebastian Junger

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Corsican Vendetta Knife – “May all your wounds be mortal”

Dan Carlin – Disengaging the Lizard Brain


11 June | Sa
Warm-up | Enter gymnasium + move your mouth

Work | O-Lifting
Clean + Jerk 10 x 3 @ 65-70% (2 @95#,8 @105#)
Rack Pull 4 x 3 (3 @205, 235#)
3 sets:
Split Squats x 8-10 (8,8,10 @45#)
Box Jump x 3
-then-
Pull-ups 3 x AMRAP (.75 under, .75 over, body rows – release + reengage e’ery rep)

Handstands | 15:00
Stretch | 15:00

10 June | F
Mobility | 3x
Banded Clammies x 12 ea
P$’s Side Ab Things x :30
Calf Raises x 40 ea variety (2)
Scap Press x 8 @ 5s

Warm up |3x
Row x 1:00
Chinese Row x 10 (15#ers)
SL BB DLs x 5 ea

Work |Hip Thrusts 4 x 10 (95,115,135,145#; start around here next time)
Rest x 2:00
Zercher Reverse Lunges 3 x 6 ea (85,85,95#)
Rest x 1:00 between sides
Gladiator TGUs x 10:00 (worked up to 25#)


F | I was interested to see how the Gladiator TGUs went because (a) new movement and (b) I am currently unable to hold a side plank with a leg lift without going to my knee. They were really fun! Awkward getting up after you turn over, but bracing in the leg-lifted position with a loaded arm seems easier than in a standard, unloaded side plank. Hmmm…?

Sa | Worked on positioning on the jerks, not reaching with the leg that goes back, and getting low. Rack pulls were cool;we’ll see what Sunday reveals. The split squat into box jump combo was insane! Really thought I was gonna eat box on that first rep. Didn’t. Pull-up attempts = lots of motivation for all the rowing reps in my future.

Going through an old workout journal and came across this amazingly life-like booty sketch:

sketching skills
Man, I really captured the Booty 5000 goals there. Also present: some interesting/funny notes on programming/coaching #whenyourcoachkeepsitreal

 

Mind Traps

“How you gon’ win when you ain’t right within?” – Lauren Hill

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Getting Your Head Right from my girl, Kate.


09 June | Th
Warm-up |3x
AD x 1:00
WB x 7
BB row x 10
Side plank + leg lift x :20 ea

Work | EMOM x16:00
Evens: KBS x 8 (3@ white, 5@ red)
Odds: DUs x :20
-Rest x 4:00-
6 sets:
GH raise x 5
Rest x 1:00
Banded rows x 10
Rest x 1:00

Auxiliary | 3x
Rev row sit backs x 6
Front scale x 2, pause, Pistol x 3 ea
Back scale x 2
Stretch | 20:00

08 June | W
Warm-up | 3x
Row x 1:00
BB back squat x 8
BB press x 8

Work | Oh-lifting
Back squat + chains 5 x 3 (155,155,165,165,170#)
Snatch-grip DL 3 x 3 (125,145,145#)
3 sets:
Push Press Hold-outs x 1 (1:06 @85#, :58 @95#, :53 @105#)
Samurai squats x 5 ea (35,44,44#)

07 June | Tu
Work | 6:00 class workout
Bench Press 4 x 4 @ 22×2 (65,85,65,65#)
Rest x 3:00 btwn
3 sets:
Rev Zerchers x 6 ea (75,85,95#)
Rest x 1:00
DUs x 50 (UB)
Rest x 2:00

Stretch | 15:00


Tu | Man, the tempo bee-inch was frustrating. Just getting the position cause some pull in my tricep and lat. Need to reconnect with Raymundo.

W | All the squats are feeling really good. Why do I always wanna keep the booty high up on the snatch-grip DLs? Dropped my ass a little on those and that helped keep the work in the rear region. Those press holds are awesome! So much shaking.

Th | All the things felt good. On the GHR, does it matter that it feels super easy, even when doing all the squeezing? I picked up a 10# plate and held it behind my head to make it more challenging. And to make it look cool. I mean, without a reverse hack one has to get creative in demonstrating goofy looking shit.

Did the auxiliary pistoles without hold up my toes with my hands. Little wins.

that time I held the baby
Highlight of the week, no doubt. Just blowing up some balloons and hangin’ with the dopest baby in the ‘nasium

Weapons

“Temper is a weapon we hold by the blade.” J.M. Barrie

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Technically it’s a “Corinthian Helmet”. Is it a weapon if you wear it… on  your face?

Our office has an FNG that flies off the handle about the stupidest shit. It’s very entertaining, but generates a lot of stress. He prides himself on taking karate classes and having self defense skills, but all I can think when I see him lose his shit is, there is nothing about this guy that’s an effective weapon.

Joe Rogan’s interview with Miesha Tate touched on this – and lots of other great shit, as it’s nearly three hours long. It’s interesting the personality (or persona?) differences between Tate and Rhonda Rousey. The latter always seems so angry and fired up, while Tate seems chill even to the point of seeming disinterested. I liked hearing her take on how that affects her performance in the cage, her thoughts on Rousey’s defeat and decision to take a year off rather than “getting the taste of loss outta her mouth”, and her high school wrestling stories. And I fully support Miesha’s stance on chocolate flavored things being bullshit.


12 May | Th
Warm-up | 3x
AD x 1:00
DUs x 30

Work | O-lifting
Back squat 5 x 3 (140,150,160,160,165#)
Snatch-grip DL 2 x 2 (155#)
4 sets:
Hollow body hold x :45
Samurai squats x 8 (35#)

Stretch | 20:00

10 May | Tu
Pillars | 3x
Reverse tables x 5 @ 5s ea
Arch up x 8
TVA leg drops x 15
Pike pulses x 7

Warm-up | 3x
TGUs x 2 ea (35#)
AD x 1:00
Candlesticks x 2 ea (SL!)

Work | 4x
Sled x 200m (135,115#)
SA KB row x 8 ea (15# DBs)
Buenos dias x 8 (75#)
AD x 15 cals

Stretch | 20:00

09 May | M
Warm-up |3x
BB front squats x 10
Row x 1:00
OHW lunges x 20

Work | Front squat + chains 5 x 3 (135,145,155, 165,160#)
Rev Zercher lunches 3 x 8 (65,70,70#)
EMOM x 10:00:
KBS x 10 (53#)
Reaching dead bugs 4 x 1:00
Rest x 1:00 btwn


Monday | The Zerchers sure wake up the booty.

Tuesday | Was listening to a podcast at work which inspired me to try the pike pulses, a move from Gymnastic Bodies, in my warm up.

Sweet baby Jesus, those are hard. Sat there just trying to get my feet off the floor for a while. Like a jedi virgin trying to use the force. Ended up sitting on a 15# plate which allowed me to actually get my feet off the ground. Hadn’t tried the SL candlesticks in a while and I was excited that I was able to do them this time. Had done Tuesday’s session using heavier weight on the sled pulls in the past, but I was feeling it in my flexors instead of my glutes, so I shed some lbs. Feeling pretty sore in the glutes, hammies, and quads. Still searching for my sleep groove.

Thursday | The O-lifting sesh went well. Amanda was my partner and kept me honest on taking full rest, spotting the wall, and breaking parallel on the squats. Again with the power of the grounding. Hollow body holds: the name confuses me, but the movement makes all the abs hurt so, okay! DJ rolled in at shift change with a piece for show and tell: a fancy new bow. Pretty fucking rad, and I can see how one could kill some meat with that.

Sat down and got all the math laid out for the carb cycling plan. Just need to get in the bod pod and find out how much of me is “lean body mass”.

Check out this chic carb-cycling (and turn on the volume):

A video posted by Bread Face (@breadfaceblog) on Feb 21, 2016 at 5:32pm PST