Sunday, November 01, 2015

Off Schedule - Step Squats & Smaller Circles - Nov 1

Just messing around today. Last day off schedule. 6 weeks to Maxmas, not going to float any more. These two down weeks have been great though. First I needed the break, second, I needed the Holy Spirit more. It's all been rest, it's all been training, rock the house.


Messing around with movement today. Not about the weight, these are a fun variation mixing the symmetrical squat and asymmetrical lunge. Just keep the pressure on the lead heel and the knee out, and all will be well.

HT timer, no count, Red bar only
1 Squat x12 @ 33#
6 Lunge x12 alternating @ same
4 Step squat x max reps in .30
11 mins.

MA Bag work
Working smaller circles, jab mostly
15 on, 15 off, 19 rounds

6.5 hours - 2130/0400. 20 minutes total. 48 hours, PE: 6.

Words and Phrases.

When you're learning how to hear the Lord, He doesn't speak to you in whole sentences, but in key words and phrases. - Graham Cooke

I'm seeing how I'm only catching singles and snippets. Like a toddler, am I only capable of words and phrases as I try to understand my Father? Maybe.

Last week, I was struck by the need/desire to pass on a prophetic word for someone at church. During singing, I was completely murdered by the song "No Longer Slaves" - so much win in it for me as I relished my newly re-found release (which, to stay on track, was signified by a simple query - Who Watches the Watchmen? if you recall). Just got myself cleaned up from a soggy mess, when I saw the back of someone's head, and asked, "What God? What is your message for them?" And he told me, "Receive." 
Then, like I've been told one will experience, I got linked emotionally to the person; feeling all the hopelessness and defeat, yearning for wholeness and discouragement that the person was going through. Slain again. 

Receive. Had to hold onto that during the course of the hour, thinking what else do I have to say, what else do You want to say, God don't let me trip all over myself and get in Your way in this as an inadequate messenger, yadda yadda. I wish I could have had a chance to simply walk up and deliver the word without all the intervening wait. I think there was a lesson in that for me though. 
No need, and no reason, for me to add my frosting to God's cake. The cake is spiritual food; one word of manna is enough. Adding sentences of Man will only make for indigestion.

Anyway, in conversation and crafted prayer, I'm hearing more. But in the prophetic, I'm only in pre-school, catching only words and chunks. Do I need to hear more? Dunno. One can get a lot out of one word directions:  

North. 

Warmer… 

Shhhhh. 

Abuse.

Generational. 

Stop. Wait. 

Putting the pieces together is going to mostly involve listening harder. Better comprehension through concentration, onward into fluency. 

Friday, October 30, 2015

Focusing on Focusing.

Stillness is the only thing in this world that has no form. But then, it is not really a thing, and it is not of this world. - Eckhart Tolle

I'm not on Facebook as much as formerly, it's something that I'm moving away from and no longer checking regularly. Not a conscious decision, I just don't get much info or satisfaction there. I'm finding that this lack of allure is true for me in a lot of what passes for entertainment now. The TV is off, for the most part. Haven't touched a console controller for weeks. Gamer apps are all collecting virtual dust. I'm turning off the AM radio on the drive, and even finding myself interrupting mainstream christian songs with the power button. If I'm playing worship music, it's straight-up straight-to-God MeToYou worship. Weak lyrics and warped theology is worse than silence, no matter how good the autotuning.


So much of the noise is silenced right now. I'm getting skinnied down to listening to real peoples' voices, preaching, and original music, lately. I'm finding so much win talking with people. Imagine, conversation! That, and gleaning wisdom in sermon-sized packages. Then, alone time in quiet or just pulling out the guitar and putting rhythm to my silence.

Next stop: Stillness. I'm not completely there yet. But I'm shushing down.

Noise-utainment is at its high-water mark for the church. Man, so great that they're playing such awesome music in the buffet line! But I'm afraid all the show is just a hot pink band-aid on a terminally ill patient. The sing/sit-down-shut-up/sing sandwich on Sundays is dead. No one can hear the format flatlining though, because they mistake the drum kit for a heartbeat.

There's no life in it because there's no community or relationship in it. And the irony is, the more warm bodies you cram into it, the less alive it can possibly become. But America is attracted to the crowd. The nearer the congregation gets to fire capacity, the better - the more successful! The more disconnected. Everyone might as well be at a drive-in movie - Motor in, have your experience within your own space, maybe wave at someone else through your window, and motor on home.

The one-man sermon isn't going to work in 10 years. Listening to one person talk for more than 10 minutes is beyond the next generation's desire to apprehend. Blame televised conditioning; EMF induced ADHD … and, a craving for the raw and the real. Older folks think this is a shame. But - and hear this Boomer gens! - this same group that's face first in a palm-sized rectangle is potentially much stronger than you relationally. The Group is their default setting, even if it's a virtual group. You grew up an Individual, with the nuclear family and Citizenship as your model, and your self-sufficiency and self-reliance and self-worth are always going to wall you off from intimacy with God and others. Their view is one that grew up under the Cloud, and they think that there is an audience that cares about their smallnesses, that their value is found in the mass, not the self.

There's value in community; that's the future. Millennials automatically desire community. I've got to desire to desire community - I wasn't steeped in the Group. But at least I recognize community as a fundamental need… we at least have that much in common. That, and a shared distaste for Facebook.

Now to master stillness. And model that there's juice in turning off and tuning in.

Thursday, October 29, 2015

Off Schedule - Catch as Catch Can - Oct 29

Just the world's quickest pull-pull between CC's volleyball game and small group. Just nudging the ball to keep it rolling today. I wished for more, and then immediately un-wished since I'm short on sleep and eats for the week. Flu's going around, I'm not going to be taking on that visitor.

5 rounds, HT timer
Pendlay row, no count but 10+ @ 133
Chins x3ish

5.5 hours - 2130/0300. 12 minutes total. PE: 5.

Wednesday, October 28, 2015

Beachfront property in the 01.

Today I was rehearsing the great feeling I had last week when prayer walking CSUB, and remembering Pauly's account of prayer-walking to walk back the darkness in Carmel. I desire to be a footsoldier among the militant squad of Believers in Bakersfield. I'm feeling inner ferocity and a re-found pissed-off self-assurance as the tables have been turned and now I'm the predator instead of the prey.

Bakersfield is my home. My home. God is the original grand territorial Spirit, and the devil is a ravenously territorial spirit as well. I'm figuring myself into the mix as a territorial spirit too. My town. No evil can abide here unless I permit. I do not grant permission. In fact, I'm one of the bouncers here.

So, I'm feeling the urgency to prayer walk 93301. Starting with my street, my neighborhood. I love the downtown, and now that Hingepoint is the building where we are committing to plant our banner, I claim that as a spiritual epicenter, too.

I don't know how to start, but I know where to start, and I know that I want to simply get started.

I was asking God about it all, and He showed me a picture of the downtown - as a beach.


Currents move in, currents move out. People flow in, people flow out. Here, there's a beautiful shell, there, an interesting chunk of driftwood. Over there's an old tire. Sand and soda cans and seaweed and sunlight. 

If this weren't my beach, and I was just a tourist, I'd navigate around the tire; maybe think I need to find another, cleaner beach for my walks. But I'm a local, this is my beach. My duty is to interrupt my personal time, heft the tire, walk to the dumpster and heave it in.
Worse, there's pollution in the water. It's a dirty grey, but I can see that it should be aquablue. Somewhere here, a sewage pipe is spewing crap into the sea. Got to get to the bottom of that. That won't abide.

This is all just my first inkling. More as I know more; more as I do more.


Addendum: As I think of epicenters, I'm not going to start my neighborhood walk in the street. I'm going to start it in my house's hallways. I need to make certain that I'm not tracking dirt into my neighborhood from my own home. 

Crafted Prayer, Off Like a Shot.

I have to be honest, all my christian life, I've sucked at prayer. I've done a good amount of it, and probably people think I've been good at it because I can turn a phrase, so it sounded like I was good at it, but I haven't done much up til now.
Glory to God, now is now here. I can write, and I can listen. And now, I can listen for what God wants prayed, write it, and then speak it all into reality. I can craft prayer. I've got a newly-found art form.

As I explore what watching the watchmen means as life experience, I asked a pastor:
Tell me, as a Watchman, what would you like from someone called to watch out for you?

His answer:
My son is most on my heart. He is not pursuing God...nor, frankly, much of anything other than school and work. No relationships, no sports that he once enjoyed and certainly not church, etc. I am praying that God will pursue him...as he did all of us. Your joy-filled, hope-filled prayers added to mine would be a boon.

I determined to fast as I crafted a prayer that could not not get answered, because the prayer would be God's will. So, I started fasting, and that evening, I set aside a few hours, set aside everything else, and slipped into that inner quiet place. I crafted this prayer, careful to write down only what I knew the Spirit was saying with me. Praying it together with the Spirit is so right on, and like I was saying, hasn't happened like this for me all the time. This one was one of the special ones.

( Aside: As you read, read aloud, won't you? Pray this prayer once again now for our here-unnamed friend.)

I release ______ into knighthood in service to your kingdom. I bless him with a new office as your holy soldier. Enemy of our enemy, protector of the weak, open hand to the needy, open heart to You and your ways. I give him an honest tongue. Let him speak your words in love and with an irresistible, irrefutable passion for your truth. God grant him holy permission to serve you as a spiritual warrior. Open his eyes, heart, mind and backbone to the spiritual war that surrounds him. Show him evil, protect him from evil forces, make him a bane to those who work evil. Fill him with a hatred for injustice and wrong. Have him overcome evil with good to Your glory.

Give him a thirst for You. Fill him with Your dreams and visions - let him see what must be done, what he must do. You've already given him a bent toward adventure, now bend that desire into adventuring into the eternal. Let him be your servant. Let him be unsatisfied anywhere but in the center of Your will and work. Make him complete - start the work now to walk as the new man in Christ, may the old sinful man rot and fade, left behind in the tomb. Make him a tower of light. Make him a man who speaks what You say. Make him tenderhearted to the hurting, and hard to the callous. Make him full of You. Holy Spirit, work in him wisdom that only comes from You. Give him courage that can't be found anywhere but in You. Surround him with trainers who are full of Your Spirit, show him who he is and how he should live. May any false influences and bad company disconnect from his day-to-day. Move him from learner to model, to mirror image of Jesus in this world.

Holy Spirit, I ask that you work to steal all the allure from sin and self-service from him. He was made to love You and serve You. Shape him into that one who loves and serves You first. To love You, to serve You, to love You, to serve You. Amplify that heartbeat. Make the pounding a drum he must march to. Give him desire to war, to grieve, to sing, to serve, to wear your full armor, and strike with a strong hand bearing your sword. Fill him with overwhelming love and a craving to serve. Let him cry with the sorrow you feel. Take him to a higher level in his care for what you care about, his care for the people around him, his disgust with sin, his need for community, his need to show love and receive pure love. Blind his heart to the lust of the flesh, the lust of the eyes and the pride of life - as he squints with the light of Your truth in his eyes, make all he can see be what You desire; make all he wants to see more of the same: Your desires, You, Yours. More and more of You God, empty ______ of any garbage inside, and in that emptiness, Holy Spirit, live there and vibe into his core an aching hunger to fill himself with You and Yours.

As he seeks You, be found. We know You're close, and You desire to befriend him, but be closer still now. Be so near that he cannot miss You in his weakness. Warm him in this time of chill. Soon, with the rekindled fire in him, You will have to rein him in - I ask that he even will try to run too hot for You. Make all his distance into nearness. Make all his reticence into zeal. Turn him completely around, from You, to You. Turn him upside down from himself and this world, to You and your kingdom above. His mind is no longer on earthly things, his mind is the mind of Christ, set on the things above. Power, power, power from Your hand is upon him, in him to work your astounding works. Miracles from his fingertips as Your fire burns hot within him. Where he goes, a circle of Your light falls, casting shadows - and casting shadows aside. Give him titles: Demon hunter. Soul winner. Son of Righteousness. Friend of God. Kingdom builder.

I give him permission to outrun his sister, to exceed his father, to outlove his mother in his life in You. Grow him now. Use him now. I grasp him and lift him into this next season in his life.

The next day, I was able to finish my tasks out at our work site in Mojave, and work through my lunch, sparing the time to do something spontaneous and adventurous to set the Prayer on its proper trajectory with a proper launch.

There have been rains lately, and the desert floor is carpeted with green stubble. There's a new pulse of life out there. Before I set out, I was atop a high point at our site on Soledad mountain, looking at the rugged but beautiful view saying, "I know God, I can pray this prayer right now and You'll hear me. You're hearing me now - but I want to do something different for my benefit. For your benefit. And for ______. So, let's go somewhere remote and wildernessy on the way back through the desert."

So we did. We pulled off-road, and prayer walked about a quarter mile to a lonely, rocky little rise.

During the conversation along the way, I asked the Spirit if He would give a sign, afterward.
"I'm kinda feeling self-conscious - have I done my part? Have I fasted long enough? I have to be honest, I'm hungry now. But if I've not done my due diligence, I'll reload and do everything again. Just let me know one way or another once we release this. Show me what's what by letting me see something out of the ordinary - like a ram in the thicket caught by the horns. That would do it. If I need to do more, show me that though."

Got to the top of the hill, and there's nothing much up there. Sandstone rock chips and a stiff wind. Some scrub sage and a depression where a hermit miner dug a shaft some 75 years ago, maybe. Nothing out of the ordinary, for sure.

I prayed the prayer through, with some spontaneous additions, from my laptop. I'd prayed it all with God as we wrote it, but here, I was speaking it into being. Breath and wind, under the cloudy grey-blue skies. This prayer is one the Spirit wrote though, and I could feel Him saying it as well, in this moment.

Immediately after the amen, I shut the laptop and set it down. Right between my feet was a bullet casing I'd not noticed prior.

The Other voice said, See, our prayer has been fired off like a bullet.

Awesome. Alright.

However, this is only the first shot in the war for ______.

Can live with that. What's next?

God said a couple other things, one is that I'm not the one who gets to fire off the second shot. 

I was kind of feeling, "Wha? But I'm just getting started here!" But I understand. God's doing a work here, if I was to PUSH, then the glory goes to - who, me? I don't think so. Better that the Body of Christ is shown that it can re-member its own. 
Also, I'm not done praying for this one, and can't wait to see what greatnesses germinate and grow. I've already been given a vision for the end result - now to hear the stories of its realization.

Tuesday, October 27, 2015

Off Schedule - Squat sub-5RM - Oct 27

4 rounds, two out, two in - HT timer
Hip Thruster x10 - single strong band
Passive rest, hip flexor stretch.
5 mins.

Squat to 5RM - interrupted
SB timer
10 @ 135/10x 165/10x 185/6x 215/235 x5/6
All I had time for. Hips feel terrible, esp in the AM, but under load, they do everything they're supposed to. Just as long as they remember who's boss, there won't be any trouble.
16 mins.

8.5 hours - 2130/0600. 21 minutes total. PE: 6.

Friday, October 23, 2015

HT - VPull as Filler - Oct 23

5 rounds, HT timer
Pull up, deadhang x6s
Press x5/6 @ 135#
13 mins.

3 rounds, same timer
Kips x8's-ish
Ez-in x9+ @ 93#
DB Hammer @ 35's x10
11 mins.

Yeah, I know, fluff. Just squeezing in what I can today, overdue on a Front Sqt 5x5 (test for a new 5RM, eh?) but just not up to it today, and no time, and ... ah, face it, I weaseled out of squatting today. But, and check out this silver lining - I weaseled out like a freaking Boss.

8.5 hours - 2130/0600. 24 minutes total. PE: 6. 227/15 (dehydrated).

Tuesday, October 20, 2015

One Day, God Speaks Twice, Lightning Strikes Thrice

The Spirit of the Lord GOD is upon Me, because the LORD has anointed Me. To preach good tidings to the poor; He has sent Me to heal the brokenhearted, to proclaim liberty to the captives, and the opening of the prison to those who are bound; to proclaim the acceptable year of the LORD, and the day of vengeance of our God; to comfort all who mourn, to console those who mourn in Zion, to give them beauty for ashes, the oil of joy for mourning, the garment of praise for the spirit of heaviness; that they may be called trees of righteousness, the planting of the LORD, that He may be glorified.
Isaiah 61


It's been a long haul, a long three years of feeling beaten down. There have been rays of light. In the spring, when I encountered a fellow Christian brother in the Cymric oil field who reminded me that I was not forsaken, this summertime with Pauly when I was reminded that although I want more than anything to do something for the Lord - that there's nothing I can do that might make Him love and appreciate me more than He does right now, for earthly reason. This fall, a recent listen to this Graham Cooke message about why broken and betrayed believers are so useful to God that helped change the way I was thinking about these circumstances I've been in; that I need to cooperate with God in my hardship so I can learn what needs learning when here, and to get moving on up and out of the here into the next there.
But, while there have been sparks, there hasn't been the securely tapped into the energy source feeling that we all crave. The long haul has been truly long - longer than this current depression, my entire adult life has been punctuated by bouts with clinical depression. Serious funks during my late high school years, suicidal shadowlands during my early college years, and after returning from Thailand in my late 20's, at 35, and here again, 15 years later.

This time through the wasteland, I was doing everything to try to naturally move up and out: eat right, sleep well and on a schedule, avoiding alcohol and sugar, exercising with real discipline, counting my blessings, diligently trying to worship. 5 months ago, I told L that I'd had it, I was at the end of the cul-de-sac of everything sucking and I was fed up with living like a sad sack. She agreed that I needed to get on some medication. So I did. 

The same med I took in my 30's, which seemed a magic pill back then, this time, didn't go down well at all. I started with a weekend anxiety attack, curled up in bed feeling like the universe was pressing down on me. All the symptomatic you-may-experience-common-side-effects-like side effects were on me like a swarm of bees (sleepiness, nervousness, sleep problems (insomnia), dizziness, mild nausea, skin rash, headache, diarrhea, constipation, upset stomach, stomach pain, changes in appetite, decreased sex drive, dry mouth, mood/behavior changes, anxiety, panic attacks, trouble sleeping, feeling impulsive, irritable, agitated, hostile, aggressive, restless, hyperactive (mentally and physically), more depressed, very stiff (rigid) muscles, high fever, sweating, confusion, fast or uneven heartbeats, feeling like you might pass out, agitation, hallucinations, fever, overactive reflexes, tremors, feeling unsteady, loss of coordination, trouble concentrating, memory problems, weakness, drowsiness, dizziness - and a few that aren't on the pharmaceutical company's warning list: a sluggish inertia that isn't in my nature, and I experienced really bothersome TMJ and nervous tics, especially in my jaw muscles). 

I let the initial dose clear out of my system and backed off to a quarter of the prescription - low enough to mitigate all the symptoms but just enough to keep me from dark thoughts, I thought. That got old. No real relief from the drowsiness and irritability, personality changes and muscle tremors, but no effect on the shadow over me. So I decided to just come off of the stuff, two and a half weeks ago. 

If I fall back into the darkness, at least I'm not going to have all these wacked out side effects from the dope. I'm not going to kill myself. I'm just going to think about it every day 10 times a day, cry in my car and think that life's not worth living. But I'm not going to act on it.

After a couple of weeks, the weird feelings were nearly all extinguished, and I was back to my old baseline of wondering what's wrong with myself and reminding myself that there's too much good stuff in my life to kill myself - today. And, yesterday, I am having my routine commute and cry and asking God, "Is this my thorn in the flesh? Just the chain I will wear to keep me dependent upon You until I'm made new?" And, in that moment, my conclusion was, "Okay. It might be. I'm okay with that." No why me, no curse you God, no if only. Determination in defeat, resignation to solidier on.

I may have to wade through mud while others sprint on dirt, but I can wade. Slogging forward is enough, I'm not asking for anything more.

That was yesterday. This morning, I'm driving at 3am, through the back roads out of Tehachapi in the dark to get to Mojave. Listening to another Graham Cooke message and just soaking it up. He's winding down the talk with a closing prayer, then shifts from prayer to a prophetic mode, speaking in 1st person from God to the congregants. Everything he's saying is right on, and I'm in agreement, and so is the audience, with some amens and some clapping and general background noise from those gathered.

Somewhere in the mix, a woman's voice speaks out a single incomprehensible sentence in a tongue. Hearing it shot a bolt of electrical current down my spine, and made the short hairs on my neck shoot up. The same dread-fear feeling I've only experienced when confronted by demons. All my circuitry is buzzing, and I'm thinking, "What the what was that?" No sooner do I finish the thought, and she says another sentence. The same shock runs down my back. 10 seconds later, it all happens a third time.

Is that a demon speaking? I know what I feel when a demon is present, and there's something demonic here, in this. No, the words I heard aren't it, this woman's definitely speaking a heavenly language. So, I conclude that the jangled fearful vibe I'm feeling is just the vapor trail of a demon (or three) leaving. Leaving me.

The message ends, I'm driving in silence and I realize: I feel light, like a boulder has been crushing me down and now it's lifted and gone. Everything is all right with the world.

I pull off the road. The desert is dark, breezing and freezing, but the stars are shining, numerous and bright, like scattered diamonds on a jeweler's cloth. I stand in the wind, worshipping until I'm too cold to continue. Thank you God, for this wind of change.

I thought I was clinically depressed, suffering from a chemical imbalance that could be shifted back into the happy zone with a pill. But I had a Spirit of heaviness. No wonder then why the meds only gave me side effects with no relief from the root cause. I needed a spiritual solution; and isn't it just like God to use a 6-year old seminar on youtube - and not even the main speaker's message - just an anonymous woman's declaration in spiritual language taped only by accident in the background as the event was ending, to fix what has been broken in me for so long?

I love the wacky ways He works. So much fun! I only hope that the people sitting around that woman in church weren't thinking she was out of line for speaking in tongues without an interpretation. If I could meet her, I would hug her so hard her husband would punch me.

Chapter two, briefly. Part of what was in the Cooke message was an emphasis on having a prophetic word over your life. Everyone's life; my life, your life - everyone needs one. What am I to do God? What am I to be God? What is my identity and persona in You? These are the things to cling to when we find ourselves in hard circumstances. David is anointed king of Israel by Samuel, then goes out to the battlefield to find that no one has the backbone to face Goliath. David does have the courage however, because he has the life insurance of a prophetic word over his life. He can think, "I have been told by God that I'm going to be king, and I'm not in my kingship yet. So, if one of us has to die today Goliath, it sucks to be you."

What is it for me? This is what I asked God later in the day as I was driving for work in the desert. I know that I've had words spoken over my life in the past, but I can't reach back and touch them. I can't remember God. What are they? Is there a word for me? Is there a role for me? And what is it?

...Who Watches the Watchmen?

The Other voice was instantaneous, inexplicable and unexpected: Who Watches the Watchmen?

Uh, I do. I do God.


I watch the watchmen! I can live with that. I like that. I will. I can - I can watch the watchmen, whatever this entails. 
I don't know what it means, exactly. I minister to the ministers? I've had a desire for that in the past, but no vision or plan for it. I can see how empowering those who are already doing Godly work is a great way to do without being the one who is on point, or starting something from scratch when there's maybe someone out there already doing something similar. 
I know that to lead you have to bleed. Maybe I can take a bullet or two for those who are in leadership so they can continue their watch unhindered. Watch the Watchmen.

Whatever it means, I can't wait to find out. I'm free to explore it. Free from this sour shadow that's hung over me for so long, and free to redeem lost time as I watch for what's to come; what's already a reality in God's plan.

Wednesday, October 14, 2015

Palooza - This Really Isn't the Thing - Oct 14

4 rounds, HT timer (loose, the stinking software hung halfway through the session)
GtO x9ish @ 95/105///
Ring row
Ring dip x11
Chin x2-3
Ez-out @93 x9+

This needs amendment. The design is to have a power movement, 4:3 as much pulling as pushing (2 counts on each plus the hybrid half from the GtO), and the complimentary curling for this block. It's all just too much. I'd do better to have a Death by GtO Buy in, then a pair of couplets - Ring row and chin, Ring dip and curl. There would be a better HT lactic acid response from the couplets, instead of this too-many-too-much pentathlon.

6 hours - 2130/0400. 24 minutes total. PE: 7.

Tuesday, October 13, 2015

SB - Squat Reps - Oct 13

Warm afternoon. Squats felt great. All the assistance work took me downtown though.

Squat for reps and depths, SB timer
10x95/10x135/10x185/x11/x12/x13/x14/x15
21 mins.

4 rounds, HT timer
Hip Thruster x10 @ strong band
Rollouts x9
10 mins.

4 rounds, HT timer
RDL x8+ @ 145
Standing calf singles/doubles x13 @ 35# DB
11 mins.


7.5 - 1 hours - 2230/0600. 45 minutes total. PE: 8. 231/17 (dehydrated).

Sunday, October 11, 2015

SB - Weighted Pull - Oct 11

Picked up a women's bar and a pair of 15# bumpers today at Mike's Fitness parking lot sale. Good prices! And, I got stuff that doesn't apply to me at all. Investing in coaching.

5 rounds, HT timer
(Spare round, Vpull hang to stretch)
(Spare round, OH press @ 135# x6 - supposed to be doing reps today)
Real rounds begin -
Weighted pulls x2's w/ 20#
Press @ 115# x10
Ez-in @ 93# x9-10
... one more backoff set of kips.

8.5 + 1 hours - 2230/0700. 22 minutes total. PE: 6. 231/14.

Friday, October 09, 2015

SB - Squat 5x5 Beautiful Reps - Oct 9

This should really be 1, 2, 1 on the exercises; RDLs with hip flexor stretches as active RI, then couplet Hip thrusters/Ab wheel rollouts, then the Squats.
Remember that for the PowerBuilder Block.

Buy in
4 rounds, HT timer
Ab wheel rollouts x10
Hip thruster x10, single strong band, alternate wide and narrow stances
10 mins.

Oly Squat 5x5, loose SB timer in .45 on 2.45 with Seth
75# x10/95# x10/135 x10/185 x6/235 x5/255 x5/x5/x5/x4/x3/185 x9
30 mins.
Today was supposed to be 250#, but I just threw on the bigger discs. I'll do 250# next time to lock it in. All reps were quality today, but I'm training CNS and I'm not in any hurry to bonk my head on the ceiling.

8.5 + 1 hours - 2130/0600. 43 minutes total. PE: 8.

Wednesday, October 07, 2015

SB - Triple Couple - Oct 7

Supposed to be off today, but just felt like it.

5 rounds, HT timer
Ring row x max reps (10ish)
KB swings, 2 pood x10
12 mins.

5 rounds, HT timer
Ring dip x10+
Hammer curl @ 35# x10
12 mins.

5 rounds, HT timer
Hip Thruster, x12 w/ average band only, alternating wide and narrow stance
FtB x8ish
... a 6th round on the thruster.
14 mins.

8.5 hours - 2130/0600. 42 minutes total. PE: 7. 231/14.

Tuesday, October 06, 2015

SB - H Pull - Oct 6

Buy in
Death by Power Clean @ 135#
9.9 rounds. Two reps off of my best from 4 years ago. If I knew that beforehand, you can believe I would have made a new best happen. Strength isn't the limiter, it's gas. 135# feels light now.

Main set
5 rounds, HT timer
Pendlay row @ 175# x5's (added weight)
Dynamic push ups xdouble 7's to 10's
Ez-out curl x9 @ 93#
21 mins.

8.5 - 1 hours - 2130/0600. 31 minutes total. PE: 9. 231/14.

Monday, October 05, 2015

SB - Front Squat Triples - Oct 5

Getting my days jumbled around. Trying to mitigate the creeping crud from the fall air here - don't want any upper respiratory infection this season. It's definitely going around.

Buy in
4 rounds, HT timer
Ab wheel rollouts x10
Hip thruster - testing the new EliteFTS bands x10
... two more rounds of the Hip thrusters with feet together
13 mins.

Front Squat, SB timer
135 x5/155 x5/185 x5/205 x5/215 x3/x4/x3/x3/205x4
25 mins.

- 2 mins -

4 rounds, HT timer
RDL x8+ @ 135
Standing Calf single/doubles w/ 35# DB x12's
10 mins.

8.5 hours - 203
0/0600. 51 minutes total. PE: 7. 231/13.

Cals recap: 110 cals over for the week, at 2203/day.
Average macros: F 132g 48%, C 148g 24%, P 181g 29%.

Saturday, October 03, 2015

SB - Press 5x5 or Thereabouts - Oct 3

Supposed to press 5x5 @ 152.5 but don't have the slivers to create that number. Went with 155, and came up a little short.

Buy in
4 rounds, HT timer
KB singles @ 1.5 pood x14ish
Ab wheel rollouts
10 mins.

5 rounds, HT timer
Press 5@ 135#/155 x5/5/4/4
Kips x8-10
Ez-in curl @ 93# x9
20 mins.

9 hours - 2100/0600. 30 minutes total. PE: 7. 

Friday, October 02, 2015

SB - Squat Reps - Oct 2

Oly Squat for reps, SB timer
95# x10/135 x11/185 x12/13/14/13/12
20 mins.

The bar felt light, all felt right. 

4 rounds, loose timer
RDL 8@135/8+@ 165#////
Standing calf single x12/double x12 @ 33# DB
18 mins.

9 hours - 2100/0600. 40 minutes total. PE: 8. 230/14.

Thursday, October 01, 2015

SB - PullPushPalooza - Oct 1

5 rounds, HT timer
GtO @ 95/105//// x10+
Ring Row
Ring Dip
Chins x2's-3's
Hammer curl @ 33's x10

... 105# was a nice weight for this today. Use 115# next time though.


6 hours - 2200/0400. 32 minutes total. PE: 6. 

Tuesday, September 29, 2015

SB - Weighted Pulls - Sept 29

Buy in
3x10 Ab wheel rollouts
6 mins

5 rounds, HT timer
Pulls w/ 12.5# - 2's and 3's
Press reps @ 135x5/125x10/////
Ez-out curl @ 93# x9
23 mins.

I need to pencil in pulling as a priority next block. I'm also feeling the want for more volume, and the need for more warm-up assistance exercises. I'll have to work in a focused buy in each session next block.

Tabata punching - simple and triples
5 mins.

8 hours - 2130/0600. 35 minutes total. PE: 6. 229/14.

Monday, September 28, 2015

SB - Squat Does the Trick (Knee) - Sept 28

Felt an unnerving ginch in my right knee all day, like my subpatellar tendon was catching, and each time it did, I not only felt the tug, I felt my whole leg buckle.

Ah yeah, it's Squat ME night. Out here, under the magical lights, all will be made well. 

Squat 5x5 (@ 237.5 - instead, I tested for a 5RM)
SB timer, in .45 on 2.45
10xbar/10x135/5x185/x205/x225/x245/x265 - 4 good ones, one ugly one/x255/x245/9x205
28 mins.
... and yes, after a couple of twinges during the first couple of warm up sets, everything was right with the world. The 265 was 10# better than this time last year. So.

4 rounds, HT timer
RDL x8-10 @ 135
12 Single/12 double standing calf w/ 33#DB
10 mins.

7 + 2 hours - 2200/0500. 39 minutes total. PE: 8. 230/13.

Cals recap: 1288 cals over for the week, at 2203/day. Macros just keep inching up, better and better:
Average macros: F 129g 45%, C 161g 25%, P 196g 30%.

Sunday, September 27, 2015

SB - Ring Dip, Ring Row - Sept 27

5 rounds, HT timer
Ring Dip x10+
Ring Row x10ish
Ez-in @ 93# x8

8 hours - 2300/0700. 19 minutes total. PE: 6.

Friday, September 25, 2015

SB - Front Squat's Seen Better Days - Sept 25

Hot and tired. Tired of the weather always being hot. Came home and slept, got up as the sun was hitting its golden hour, and thought that it would be cooler. Still sucked. The whole backyard smelled like propane... Who knows why? Tried to muddle through but I didn't feel up to going heavy - traded the Front Squat 5x5 for easy reps. Plugged in a light to illuminate the backyard box and it sparked, broke, and tripped the breaker. Lucky it didn't shock the shit out of me. Just a weerd, crappy workout today.

4 rounds, HT timer
Hip thruster x10+ @ 95#
Ab mat sit ups
12 mins.

5 rounds, no timer, 1 minute RI
RDL @ 135# x10ish
10 mins.

Front squat, for form
5x7-8 @ 135#
15 mins.

Easy calves w/ 1 DB; 1 min RI
4x12 singles and 12 doubles 
8 mins.

8 hours - 2200/0600. 49 minutes total. PE: 8.

Thursday, September 24, 2015

SB - Pendlays - Sept 24

3 rounds, HT timer
Ab Wheel rollouts x10
easy GtO @ 95# x10

5 rounds, HT timer
Pendlay 5x5 @ 165 x6-5's
Dynamic Push ups on blocks x10's
Hammer curl x10+ @ 33's

I wasn't really hitting my reps last time I did these at 165#. Recycled and nailed 'em this time.

8 hours - 2130/0600. 27 minutes total. PE: 6.

Tuesday, September 22, 2015

SB - Perfect Storm of Squat reps & Press 5x5 - Sept 22

These sessions have been long lately. I had yesterday off though. Hot today, but I was up for it. Some real pain in both knees squatting today (real, as in existing in the physical realm, rather than in only the mental). 
Not sure if squatting through it was the best move, but if your only tool is a hammer, every sub-patellar ligament is a nail.

SB timer, in .45 on 2.45
10+@65/10@135/10@185/////
17 mins.

HT timer, 4 rounds
RDLs @ 135 x8's
Easy calf raises
10 mins.

- 2 mins -

HT timer, 5 rounds
Press 5@135#/5's @ 150///
Kips x8's+
Ez-out x8-10 @ 93#
19 mins.

... 3x12 ab wheel rollouts.

8 hours - 2130/0600. 51 minutes total. PE: 8.

Cals recap: 37 cals under for the week, at 2196/day. Didn't really eat enough over the weekend to keep up.
Average macros: F 98g 38%, C 169g 29%, P 195g 33%. Macros are good! Nearly 200g Protein/day without really trying or tracking.

Sunday, September 20, 2015

SB - PullPushPalooza - Sept 20

5 rounds, HT timer
Ring Row x10/max reps
Ring Dip x10
Chins x3-4
GtO x3-5 @ 135#
Ez-in x10-8 @ 93#
... took a minute blow in the middle of everything just to keep it together.
33 mins.

- 3 mins -

Tabata bag work
6 mins.

8.5 hours - 2230/0700. 43 minutes total. PE: 9.

Saturday, September 19, 2015

SB - Squat 5x5 - Sept 19

Today was supposed to be a perfect storm of Squat heavy and the 5 rounds of 5 exercises Pentapalooza. Too much. I just squatted and left. I'll shuffle everything on the schedule forward to compensate. I'm wiser in my old age, see?

Squat 5x5
10x65/10x135/10x185/5x215/x235/////
23 mins.

4x8+ RDLs @ 135, HT timer
5 mins.

9 hours - 2100/0600. 29 minutes total. PE: 7.

Thursday, September 17, 2015

SB - Weighted Pull - Sept 17

5 rounds, HT timer
Weighted pulls, strict @ 10# - 3's-2's-3's
Press @ 115 x10-8
Hammer curl x10+ @ 30's
... one more pull.

8 hours - 2200/0600. 20 minutes total. PE: 6.

Wednesday, September 16, 2015

SB - Front Squat with Extra Mustard - Sept 16

Front squat 5x5, in .45 on 2.45
10x5/10x145/8x165/200 x5////x6
21 mins.
Everything here feels strong and good. Hitting my numbers every session, and they're feeling easier and easier.
Still some pain in the left knee, comes and goes, but when it's there, it's a distraction.


5 or 6 rounds, loose timer
RDL @ 145 and 95#
Hip Thruster @ 145 and 95#
Worked these for 5 rounds, then did more when Seth was running his rounds. Shouldn't have, but the weather was cool for once, and I'm feeling good.
27 mins.

Bonus stuff, too much, but couldn't say no.
5 rounds, HT timer
DB Step ups, 25#s - 5 or 6 pairs 
FtB - 8's
14 mins.

Went over tonight. Went overboard with the hip thrusters. Funny, but I just noted this to myself:

You want to have a workout partner. I get it. But, you do not have to do their workout. You, to improve, must do your own program. One size fits all fits none.

Feeling wrung out today, overreached. I'll rest up and remember: Coaches can coach without throwing in and throwing down.

8 hours - 2200/0600. 68 minutes total. PE: 8.

Tuesday, September 15, 2015

SB - HPush/HPull - Sept 15

5 rounds, HT timer
Ring row x13-8
Dynamic push ups x12-8
12 mins.

5 rounds, loose HT timer
Ab wheel rollouts x10-8
Ez-out curl @88 x10 
12 mins.

... one set of 15 press @ 95#.

8 hours - 2200/0600. 28 minutes total. PE: 8.

Sunday, September 13, 2015

SB - Perfect Storm Squat Reps n' Pendlay - Sept 13

I feel stronger, but this one nearly did me in. I woke up thinking there was only a push/pull on the schedule. Wasn't mentally ready, and not really physically prepped. Dehydrated from sweating in the sun building a hip thruster sled to use ... which ended up being today. Stood up from the first set of Pendlay rows and almost blacked out.

Squat reps, SB timer
10x95/x135/x185 x11/x12/x (no count)/x10 - tried to pyramid 10-14 but lost focus.
18 mins.

HT timer
4x8ish RDLs @ 155///135
Hip Thrusters x max reps @ same
10 mins.

4 rounds, HT timer
Pendlay row @ 165 x4's (5 rounds)
Ring Push ups x12+
Ez-in curl @ 88ish x10
16 mins.

10 hours - 2200/0800. 53 minutes total. PE: 9. 229/14.

Cals recap: 137 cals under for the week, at 2189/day. I'm happy that Protein is staying at 30%, and above Carbs - without really focusing.
Average macros: F 113g 42%, C 174g 29%, P 181g 30%.  


Friday, September 11, 2015

SB - Press n' Pull - Sept 11

150# seemed daunting on paper. Owned it. Feeling it.

5 rounds, HT timer
Press 5x5 @150#
Max rep Pull ups
Hammer curl @ 30#s
... one more press @ 115 x8. 
21 mins.

3x5 pairs of dynamic push ups, mostly to measure for a couple of platforms to replace the bumpers.
4 mins.

8.5 hours - 2130/0500. 26 minutes total. PE: 7.

Thursday, September 10, 2015

SB - Squat 5x5 - Sept 10

Oly Squat
10x95/x145/185/x205/5x5 @ 230#
23 mins.

3 rounds, HT timer
Ab Wheel rollouts x8-10ish
RDL @ 145 x10
12 mins.

Hot today - maybe 102? - I was advised by the lovin' wife to forego it all today. No can do. Felt great. Deep and controlled. Some pain in the left knee, and the back felt tight between sets. But I'll take this. Everything feels like real progress.

8.5 hours - 2130/0500. 35 minutes total. PE: 8.

Wednesday, September 09, 2015

SB - PullPushPalooza - Sept 9

5 rounds, HT timer
GtO @ 115 x7-8
Ring row x10-9
Ring dip x10-9
Chins x3-2s
Ez-out curl x10-8

5 is a pretty fat circuit. Definitely shows that my pulling is behind my pushing. So, good that the pulling gets some more emphasis on this day.

8.5 hours - 2130/0600. 31 minutes total. PE: 8/9. Probably more of a 9, it's just hot and muggy out.

Tuesday, September 08, 2015

SB - Strength Block Explained

5 weeks into this block, I'll take a moment to line it out.

I'm going to squat every third day. Upon this rock, I will build this block. Two days off between undulating sessions should be enough recovery. If not, we'll find out. Sessions shift between Oly Squat heavy 5x5, Oly for reps 5x10+, and Front Squat heavy 5x5. All use a .45 on, 2.00 off timer, and 4 warm up sets before the work sets.
RDLs and FtB are assistance work here.
I'm not deadlifting this cycle. Yes, you heard that right. A strength block with no deadlifting. I'm doing RDLs instead.

Every other day, there's a Pull/Push/curl triplet on the HT timer of .30 on, .45 off, for 5 rounds. Pull and Push alternate between H and V, heavy and reps (4 sessions mixed: Vpush heavy 5x5/Vpull reps, Pendlay Row 5x5/Push up reps, HPush 5x5/Ring Row reps, Vpull weighted 5x3/Vpush reps. A 5th session is a 5-round 5-exercise mess: GtO reps/Ring row/Ring dip/Chins/curl.
The curl is included every day, but is just assistance work; half for composition and half in hopes that the work will help with pulling. Each rotates between ez-in bar, ez-out bar, and hammer curls with DBs.

This is a linear progression for me. I'll be adding only 2.5# per session to each heavy lift (and not really worrying about the weight on reps days - just enough to have snappy bar speed and still get 10+ each set) each time the lift comes up, until I stall out, or the end of the 13-week cycle. At the end of the cycle, I'll hold at my new norm weights for 5x5 into some CFBB for 10 weeks to lock it in.

Some days, the Squat and the Pull/Push overlap into a double-day perfect storm. Most of the time, work will only take 25-30 minutes. All weeks have two days completely off, some have three. Although there are open days each week, there's not really grace days. Staying on schedule is more important in practice than it looks on paper here. There are no good ways to catch up if you miss a day on this program.

That's it. There's no conditioning included in this package. Saturdays/Sundays I'll do some tabata bag work.