Bring the noise i said. A foggy morning bottomed out and gave us 65 degrees and bluer skies. Adam Glass' Facebook post about contraspecific movements invited my shoulders to try something different.
Hang cleans and cleans have tested well and they involve accelerated scapular articulations that look well and feel great. I took the shoulder into extension today as i assumed a kneeling lunge position, sturdy as in the one arm row stance, and worked a straight arm through shoulder flexion and extensions, on the cable station, with 20 pounds. Test drive, test well. Disconnecting my shoulder from my body feels nice. As nice as the CD my homey made for me last week. Another Mother Planet. Happy birthday Joe Lyons Jr.
So i went into a lunge position and kept my torso parallel with the floor. You may picture my arm working with palm in a pronated position and just raking my arm though the air with 20lbs on a cabel station and it felt wonderful. It also tested nicely enough to train, each arm, with my hips in varied angles of extension on both the ipsilateral and contralateral working shoulder and hip.
20x8 right, 6 right, +
20 x 6 left -
Faster pace for the reps and 20lbs x 6 right, 10 right +
35 fast left x 10 +
8 right
Double-leg bent reps 6L8R
Volume = 1,625 over two periods in the 80 minutes i was on the dance floor moving and testing. Nothing but laziness and self doubt got reps in last week.
I worked the hang clean again, with the staggered feet. Tested nicely. Dudes, seriously:
Hang cleans from a single hip are colorful at 135 lbs. For triples. And i'm out! No i'm not. I hung in there to 'see through' these sets and tests on each leg. A fast, explosive shrug from a staggered leg hang position gives my hips and shoulders something they need. Speed and load applied, from the angles regarding my hang clean, dose the backside with something as complimentary as anything on record since i was tossed from the jeep in '97.
Hang Cleans
135 used for all reps: 20 total, in sets of 3r, 3l, 1r, 1l, 3l, 2l, 4r, Clean & jerk x 3r
Volume 2,700 lbs
Intensity 90%
Density 27.77%
Previous hang clean data Wednesday 10 November
135 used from all reps, 19 reps in fewer sets.
PR Volume today.
Also, great bodyweight strength stuff today. Headstands in and out with straddle position. Worked the squat pattern and single leg lifting/lowering, both in headstand. Also, a PR in grace as i took a single leg toe touch movement into a headstand and worked lifting/lowering the left leg. Tested beyond anything else this day, and it was in the opener of this session.
Deftones tested with pleasant results, "Diamond Eyes". Chino takes it somewhere and the band transports his voice right back to the moment.
20101122
20101120
The failing of a shit test
Suspicions have been confirmed out here at GMT -5:00. When i ingest food stuffs there exist clear markers between the results of the various macronutrient combinations. The mixing of protein, sugars, and fats.
-Protein can be eaten with either fats or sugars and will typically test well.
-Fats can be ingested in large, large quantities by themselves and with protein and almost always test well.
-Fats combined with fruit sugar, e.g. whole milk yogurt with any fruits, test well with respect to the intensity and density of the food.
-Sugars may also be consumed in high volume and when ingested as the sole macronutrient they will test well with regard to the intensity of the food.
So i chose to abandon reason and eat my nasty face off for three weeks. I paid attention to the results of this disciplinary deficit, and half a stone later and i now have meat on the ole' bones. A Winter warming layer? Likely a layer, yet of residual funk from my lazy lope back from that night of Juan Tu Manny pistola.
I can eat an eight pack of 100% grass-fed beef franks and nearly a pound of cheese, at the same sitting, and it has tested well. But when i reach for the donuts and whole milk to dip them in, or an Italian hoagie [lunch meat, cheese, bread] there is static in the field. I ignored my better judgement and took some time away from one meal a day, and the veggies/animal product supper. And today with the lines in my mid-section nearly filled in, i lifted 15,430 lbs. in 65 minutes and feel shit hot right now.
Clean and Jerk*
Volume 3,795
Intensity 67-81% trained most load at 76%
Density 38.31%
14:37
1 Arm Row**
Volume 5,195
Intensity 65-75%
Density 25.83%
10:00
2 Kettlebell Jerk***
Volume 2,120
Density 22.02%
4:01
2 arm kettlebell overhead swing****
Volume: 80 lbs. 45 reps x = 3,600
Density 23.25%
7:30
Today's volume 15,430 lbs. and density 31.36% Chin up variations, after rows, totaled to 9 reps and none tested well.
* C&J from asymmetrical foot positions and using both legs for soft splits.
**1 Arm rows, dumbbell, from a lunge position, moving fast and leading from the elbow. Led with the hand previously. Music: Tool "Swamp Song"
***2 KB jerks, yes i am surprised i tested these at all. I have seen Gary blitzing with progressions in the weight of the kettlebells, his reps/minute, as well as his density and other metrics you can find detailed on his site. I had my feet in a tight scissor formation and tested and trained with 2 sets in each position.
**** "American swings"? Yeah, well, i modified them even further. Clearly, as my range of motion indicated, training the 2 handed kettlebell swing, to a transition point higher than the shoulders, can test well. And with 36kg it got my heart beating. Swings haven't elevated my heart rate and my mood in quite sometime. What tested even better was the two handed snatch-pull set where i flexed my ankles to allow the swing to reverse while i had the bell over my head, and my body on the balls of my feet. Wicked, man.
So today, with all my Big-ness and hearty meals over the last few weeks i am stronger than the cock on a mechanical bull.
System of a Down is testing well for tonight's score, as are the works of Don DeLillo.
DeLillo's name is linked in text with two authors i have read as well as many more i have not. Brett Easton Ellis and Cormac McCarthy drew me to Don DeLillo and by selecting Underworld [1997] i feel as though i took a leap and asked a girl to dance who had years of Waltzing and Fox Trotting under her appeal. Don Delillo had, not to my knowledge, published nearly ten books prior to Underworld and i was unprepared. The book and i wrass'ld and on two occasions i was ready to return the book to the public library.
I renewed this book five times. A testament to the worthiness of I the reader, who stuck with the book and happily welled up with tears as i wrapped it after retrieving it from the 'lost items' passenger services office at the public transportation station in center city Philadelphia. Yes friends, i left it on the train after reading 780 of 830 pages. In the four days without the book my world fell to bits.
Swapped Underworld for the 117 page sprint through his most recent release Point Omega [2010] .
When i sin, i sin, real good. When i obsess, i obsess, for sure. . . oh baby.
David Cronenberg has optioned Cosmopolis [2003] for a script he will adapt and direct himself. I asked the walls "what did Cronenberg, and the personal touch he places on the use of gory images, find so compelling about a book which hints at a plot that encompasses a young millionaire's episode of being stuck in his limo all day in Manhattan?"
The report i can give you 50 pages in, is that which draws a parallel to Brett Easton Ellis' work. The films i've seen, American Psycho and The Rules Of Attraction, as well as the two book of his that i have read, The Informers and Glamorama. Perhaps lying ahead in this tale is a scene where Patrick Bateman descends upon Eric's limo.
Cronenberg can work with that.
Chow time:
All ingredients, including oil, salt, pepper, and black pepper sauce are from Trader Joe's.
12 large Brussels sprouts
1 bag of frozen peas, organic
1 bag of frozen spinach, organic
1 large boneless skinless chicken breast
Sautee, roast, season, consume, convert. Clarity has returned.
-Protein can be eaten with either fats or sugars and will typically test well.
-Fats can be ingested in large, large quantities by themselves and with protein and almost always test well.
-Fats combined with fruit sugar, e.g. whole milk yogurt with any fruits, test well with respect to the intensity and density of the food.
-Sugars may also be consumed in high volume and when ingested as the sole macronutrient they will test well with regard to the intensity of the food.
So i chose to abandon reason and eat my nasty face off for three weeks. I paid attention to the results of this disciplinary deficit, and half a stone later and i now have meat on the ole' bones. A Winter warming layer? Likely a layer, yet of residual funk from my lazy lope back from that night of Juan Tu Manny pistola.
I can eat an eight pack of 100% grass-fed beef franks and nearly a pound of cheese, at the same sitting, and it has tested well. But when i reach for the donuts and whole milk to dip them in, or an Italian hoagie [lunch meat, cheese, bread] there is static in the field. I ignored my better judgement and took some time away from one meal a day, and the veggies/animal product supper. And today with the lines in my mid-section nearly filled in, i lifted 15,430 lbs. in 65 minutes and feel shit hot right now.
Clean and Jerk*
Volume 3,795
Intensity 67-81% trained most load at 76%
Density 38.31%
14:37
1 Arm Row**
Volume 5,195
Intensity 65-75%
Density 25.83%
10:00
2 Kettlebell Jerk***
Volume 2,120
Density 22.02%
4:01
2 arm kettlebell overhead swing****
Volume: 80 lbs. 45 reps x = 3,600
Density 23.25%
7:30
Today's volume 15,430 lbs. and density 31.36% Chin up variations, after rows, totaled to 9 reps and none tested well.
* C&J from asymmetrical foot positions and using both legs for soft splits.
**1 Arm rows, dumbbell, from a lunge position, moving fast and leading from the elbow. Led with the hand previously. Music: Tool "Swamp Song"
***2 KB jerks, yes i am surprised i tested these at all. I have seen Gary blitzing with progressions in the weight of the kettlebells, his reps/minute, as well as his density and other metrics you can find detailed on his site. I had my feet in a tight scissor formation and tested and trained with 2 sets in each position.
**** "American swings"? Yeah, well, i modified them even further. Clearly, as my range of motion indicated, training the 2 handed kettlebell swing, to a transition point higher than the shoulders, can test well. And with 36kg it got my heart beating. Swings haven't elevated my heart rate and my mood in quite sometime. What tested even better was the two handed snatch-pull set where i flexed my ankles to allow the swing to reverse while i had the bell over my head, and my body on the balls of my feet. Wicked, man.
So today, with all my Big-ness and hearty meals over the last few weeks i am stronger than the cock on a mechanical bull.
System of a Down is testing well for tonight's score, as are the works of Don DeLillo.
DeLillo's name is linked in text with two authors i have read as well as many more i have not. Brett Easton Ellis and Cormac McCarthy drew me to Don DeLillo and by selecting Underworld [1997] i feel as though i took a leap and asked a girl to dance who had years of Waltzing and Fox Trotting under her appeal. Don Delillo had, not to my knowledge, published nearly ten books prior to Underworld and i was unprepared. The book and i wrass'ld and on two occasions i was ready to return the book to the public library.
I renewed this book five times. A testament to the worthiness of I the reader, who stuck with the book and happily welled up with tears as i wrapped it after retrieving it from the 'lost items' passenger services office at the public transportation station in center city Philadelphia. Yes friends, i left it on the train after reading 780 of 830 pages. In the four days without the book my world fell to bits.
Swapped Underworld for the 117 page sprint through his most recent release Point Omega [2010] .
When i sin, i sin, real good. When i obsess, i obsess, for sure. . . oh baby.
David Cronenberg has optioned Cosmopolis [2003] for a script he will adapt and direct himself. I asked the walls "what did Cronenberg, and the personal touch he places on the use of gory images, find so compelling about a book which hints at a plot that encompasses a young millionaire's episode of being stuck in his limo all day in Manhattan?"
The report i can give you 50 pages in, is that which draws a parallel to Brett Easton Ellis' work. The films i've seen, American Psycho and The Rules Of Attraction, as well as the two book of his that i have read, The Informers and Glamorama. Perhaps lying ahead in this tale is a scene where Patrick Bateman descends upon Eric's limo.
Cronenberg can work with that.
Chow time:
All ingredients, including oil, salt, pepper, and black pepper sauce are from Trader Joe's.
12 large Brussels sprouts
1 bag of frozen peas, organic
1 bag of frozen spinach, organic
1 large boneless skinless chicken breast
Sautee, roast, season, consume, convert. Clarity has returned.
20101119
I made myself stupid
"purification by pain"
-popular description of my Kettlebell and 'boot camp' classes at World Gym 2004-2006
Hell I took all forms of pleasure in the knowledge that my training was viewed as both taxing and effective. Not entirely safe, however. What I though were safe mechanisms of tissue transformation I regard now as unsavory. And unsafe.
Hooking up with Adam and Frankie was a great step for me. Reading fF's post Pain Makes You Stupid echoed in my head as my history of injury, pain, and joint mobility allowed me to process the information with direct reference.
So after following Gym Movement for 6 months I have my first resurgence in pain. This ti
E, though in a familiar area, the pain is easy to read and even simpler to resolve.
Knee pain has vaporized in the last few months and training pistols has not aggravated it at all. In addition, walking or riding my bicycle has not fired it up either. My trip to 9,130 feet of elevation in Silverton Colorado flared the knee up and it has been quiet since my return from that trip ten weeks ago.
So your ole dad here likes the one leg squats and they have been testing well for months.
Recently I applied some neck and torso rotation to the pistol and it tested quite nicely. I hit a volume PR with pistols on Tuesday and for three days now my knee as well as symmetrical pieces of quadriceps tissue on either leg are in full vocal chorus.
I hurt myself. But how? Well even though the movement and said variations tested well AND I paid attention to the elements of effort, I abused my tissue.
Something in the rotation of my spine or the depth of my pistols lit up the muscles which could be local to the adductor group or the quadriceps group. So what do I do? Me, the guy who has been gettin' outta pain all summer and fall?
I listen. I regard the data, I reformulate an approach, and I ask more questions. That is the applicable course of action for the physical vessel.
For my soul I pledge to not set a trap for myself through actions influenced by pain and I have no plan to use the pain as a motivator to do anything other than keep moving forward.
W
Addendum: One week later and my knee has not bothered me since that day.
-popular description of my Kettlebell and 'boot camp' classes at World Gym 2004-2006
Hell I took all forms of pleasure in the knowledge that my training was viewed as both taxing and effective. Not entirely safe, however. What I though were safe mechanisms of tissue transformation I regard now as unsavory. And unsafe.
Hooking up with Adam and Frankie was a great step for me. Reading fF's post Pain Makes You Stupid echoed in my head as my history of injury, pain, and joint mobility allowed me to process the information with direct reference.
So after following Gym Movement for 6 months I have my first resurgence in pain. This ti
E, though in a familiar area, the pain is easy to read and even simpler to resolve.
Knee pain has vaporized in the last few months and training pistols has not aggravated it at all. In addition, walking or riding my bicycle has not fired it up either. My trip to 9,130 feet of elevation in Silverton Colorado flared the knee up and it has been quiet since my return from that trip ten weeks ago.
So your ole dad here likes the one leg squats and they have been testing well for months.
Recently I applied some neck and torso rotation to the pistol and it tested quite nicely. I hit a volume PR with pistols on Tuesday and for three days now my knee as well as symmetrical pieces of quadriceps tissue on either leg are in full vocal chorus.
I hurt myself. But how? Well even though the movement and said variations tested well AND I paid attention to the elements of effort, I abused my tissue.
Something in the rotation of my spine or the depth of my pistols lit up the muscles which could be local to the adductor group or the quadriceps group. So what do I do? Me, the guy who has been gettin' outta pain all summer and fall?
I listen. I regard the data, I reformulate an approach, and I ask more questions. That is the applicable course of action for the physical vessel.
For my soul I pledge to not set a trap for myself through actions influenced by pain and I have no plan to use the pain as a motivator to do anything other than keep moving forward.
W
Addendum: One week later and my knee has not bothered me since that day.
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