IGX "...overflowing with foulmouthed ignorance."

IGX "...overflowing with foulmouthed ignorance."
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 Post subject: Re: Captain ObvIGx Log
PostPosted: Tue Dec 19, 2017 7:42 pm 
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Sergeant Commanding
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12/13 sled drags 5 trips short rests. Straps low, 108lbs.
BP 130x10, 225x10, small pb 275x5

12/17
JS
BP fat bar 130x10, 225x5, small pb 275x5, Med pb 295x5, pb 315x5
Mob warmup
Box squat 165x7, 255x7, briefs on 300x7, 345x7, 365x5
gHR x12x2
Kroc row 88x20+20

12/18
Sled drag 108lbs 4 trips stap low. Short rests.

_________________
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex


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 Post subject: Re: Captain ObvIGx Log
PostPosted: Tue Dec 26, 2017 7:17 pm 
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12/21 BP 130x10, 225x10, small pb 275x5, Med pb 295x5, pb 315x5 slingshot 295x5
Pull-ups and chin-ups 36 total reps
Dl plus 50 lbs chains 135x5, 225x5, 315x5

12/23 25 mins 15% inclientreadmill

_________________
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex


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 Post subject: Re: Captain ObvIGx Log
PostPosted: Tue Dec 26, 2017 7:17 pm 
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12/24

JS
BP fat bar 130x10, 225x10, 275x5, Med pb 295x5, pb 315x5, slingshot 295x7. Probably should have got smaller one.
Mob warmup
Box squat plus 50lbs chains 155x7, 245x7, add loose denim briefs 290x7, 310x7
Not bad after treadmill yesterday. Good data point.
Ghr x10x2
Good baseline set, feeling some aches and starting 1 January my plan, so backoff week coming up.
And just jumped in 58 degree pool. Mouth got ahead of ass...

_________________
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex


Last edited by powerlifter54 on Tue Dec 26, 2017 9:36 pm, edited 1 time in total.

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 Post subject: Re: Captain ObvIGx Log
PostPosted: Tue Dec 26, 2017 9:36 pm 
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12/26
Quick extra workout on the road.
Way better gym here than I remember.
Life fitness seated row. 5 sets of 10 working my way up the stack.
Life Fitness pulldown 4 sets of 10 working up the stack
DB rear delts 4 sets of 10
DB slow rom curls 4 sets of 10.
This is basically boring but big meets feel the contraction.
In other words, worlds away from my usual approach or even the DC stuff I really like.
25 mins on 15% incline treadmill. 5-6 km/h

_________________
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex


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 Post subject: Re: Captain ObvIGx Log
PostPosted: Sun Dec 31, 2017 9:11 pm 
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12/31/17 #1
So it begins.
BP fat bar 135x5, 225x5, 275x5, Med pb 295x5, pb 315x4,
Slingshot 295x6x2 sets.
CG pb 275x4, 225x10
Pull-ups/chinupsx36 reps
Ez ext/pullover 70/90/100x12
Ez curl 70x12x3 sets

All I have to do is increase the volume and Intensity of this workout while eating less(crap). Easy.

_________________
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex


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 Post subject: Re: Captain ObvIGx Log
PostPosted: Thu Jan 04, 2018 8:24 pm 
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1/1/18 #2
JS- ham and quad/ hf stretch Hartzell wise. Foam roll quads and adductors. Half Bosu crunch x40
Mob warmup-KB goblet 53x12
KB two hand swing 88x12
KB one leg dl 53+25x12+12
KB double clean and press 53sx12
Farmers walks 88s x around the front yard course
Box squat w/ 50lbs chains
155x7, 245x7
Add denim loose briefs
295x7, 315x7, 275x7
GHRx12x2 sets
First workout after a backoff is usually ragged. Today solid. The kind of taughtness in my lower body I feel when deep in meet training was there today. Yes it is fatigue, but I could have gone higher than 315. Lots of adaptation coming. Goal today was 3work sets. The intensity will come. Trying for both, on day 1, is stupid. In my training now it is not the screaming partner with “ your the man, one more mofo!, let’s go and go big!”. It is more like let’s sneak up on them and take our time.

_________________
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex


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 Post subject: Re: Captain ObvIGx Log
PostPosted: Thu Jan 04, 2018 8:25 pm 
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1/3/18 #3
BWI
25 mins 15% incline 3.3 mph

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"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex


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 Post subject: Re: Captain ObvIGx Log
PostPosted: Thu Jan 04, 2018 8:26 pm 
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Posted this elsewhere

Happy New Year Rant. I really like “A Christmas Carol”. Whether a play, a movie, or a TV show, I really dig the Ghosts of Past, Present, and Future. This time of year I watch it every time I can. Scrooge kills me, and Tiny Tim and the Christmas Goose are part of my normal speech metaphors. I admit it is weird, but that is just a start if we want to explore that rabbit trail. Which I won’t. Anyway, been mulling over some ideas from this and in church yesterday one of the speakers brought up this very topic. He was talking about the Ghost of Christmas Future in the a larger sense life wise. And he said why do you worry so much about meetings in the future that you are going to miss anyway? Or don’t want to go to anyway? Helmet fire...Now my church is not charismatic, but I really almost jumped up and yelled “hell yeah!”. That wouldn’t have been cool but you might be seeing where I am going. You see some people are like Scrooge, they are actually in a really good place but are so mentally focused in the wrong directions that they make themselves and everybody around them miserable. And some are really in a bad way like Tiny Tim, but limp around with a great attitude but aren’t going to change anything. And not even mentioning lots of other permutations and combinations of multiple mental approach flaws that hang people up. So what I believe is we can tend to get caught up and fucked up by Ghosts. The wrong Ghosts, and while lifting weights is and has been one of the least important things I do in terms of intrinsic value, it has always given me a clarity and discipline on planning and execution that has carried over well into the rest of my life. And Ghosts, particularly two of the three in A Christmas Carol, will kill you. First, let’s look at the Ghost of the Future. I have friends who coach state championship teams, command aircraft carriers and Nuclear Sumarines, lead Seal Teams, are very successful surgeons, and are big money Wall Street Types. All have a plan, but they don’t obsess about the plan, they obsess about executing it efficiently and optimally every day, and taking that day’s inputs and adjusting the plans for tomorrow and next week and next month accordingly. Getting so focused on the future that it steals your focus on today is dream crushing. I had some big goals in life. I made many of them. The ones I failed to achieve, and they are also many, turned out even better because better things happened. Not because I stuck to the plan, but because I adjusted the plan correctly when things changed. And I hate meetings. And I knew I wanted to avoid them when I retired, so I made a plan to do that. And unforeseen things interfered. But I had contingencies ready. And I got to a better place not because of the plan, but because I didn’t let the plan become the purpose. As Bill Murray says in Ghostbusters, “More a guideline than a rule”. One of the best things I ever learned to do in programming was to stop putting weights on my cycle plan. I used to put 16 weeks of sets, reps, and weights on the sheet. And 9 attempts. It became an ax hanging over my head as I generally failed to carry it out for one reason or another. And the Only thing I ever diddled with was the attempts. Foolishness at the highest level. But there wasn’t social media or the internet to help me, just an occasional phone call with Louie. When I started to plan the lifts, the rep range, and leave the weights off things changed. I chose the weights on the trend and the previous week. And after doing this a few cycles I got really good at picking the right ones. Which is a nice skill to have on meet day. A guy who never qualified for the Men’s Open moves up a weight class and qualifies at 40? Not because of the plan, but because of the execution being better. Yeah, ignoring the Ghost of the Future is that powerful.

And the only thing worse than the Ghost of the Future is the Ghost of the past. The only thing different about today then yesterday is on a calendar that says 2018 not 2017. Really not that big of a deal. But all across our country people act like they have a new start today. Do they really? Or are they just jumping into a new mental model of who and what they are and are going to do? So why not let go of your assumptions and chains you are dragging behind you? Unless you are dragging them in a field for conditioning... A year ago if you asked me I would say nfw can you run and lift effectively at the same time. If you asked me about rucking I would have laughed. If you asked me about taking your body back a few notches size and strength wise I would have glared at you and called you a @fitter. And yet Alex fucking Viada upset my mental applecart, and then DVS and Jay ran the steam roller over it and set it on fire with a Hookah pipe. And guess what?I am not convinced, but I am not caught in my past with the blinders on that my one way is or was the only way. And maybe there a lot of other ways. Because our mental constructs are written in our memories, but just like a Sheet of paper with 2017 on it, you can decide what mental model you are in or tear it off and be in another. And if it fails, or works only 25 or 63 or 85%, you learned something you can use. Or adjust from. Because you are are not running double blind high N studies in your life or training, you are the crash test dummy with N=1, so let the Ghosts of the past go.

There is one good Ghost. And that is the Ghost of Present. The only thing you can directly control to an extent is the Present. What you eat, lift, Condition, tan, save, invest, apply for, prepare for, Love, or who you prioritize, call, meet with, or reach out to, is on you. Today. A good friend works at Check 6,a huge operations safety company that uses an Aviation Safety Approach to Operations Management. They most important thing is holding a brief at the start of every work week and workday, and an immediate and thorough debrief of all failures. Not because the plan is sacrosanct, but because adjusting and controlling the operation is. And you do that today. Can you learn from the past? Yeah, you have to, but it doesn’t need to become dogma. And your old dogma tends to become wrong over time. Trust me on that. As a friend says “Don’t let your Dogma mess up your Karma”.

So happy New Year. Be intentional about today. Have a plan based on your knowledge and experience, but embrace helmet fires, upset Apple carts, and letting go of your anal retentive mental model.

“Be the Ball Johnny, I mean Tiny Tim!”

_________________
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex


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 Post subject: Re: Captain ObvIGx Log
PostPosted: Fri Jan 05, 2018 2:08 am 
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1/4 bench #4
Down a rep pretty much across the board. Not unexpected on a second bench in 4 days starting out a cycle.
Fat bar BP 135x10, 225x10, 275x4
Med phone book 295x4
Phone book 315x4
Slingshot 295x5x2 sets
Close grip 1 board 225x8,10
Pull-ups and chin-ups 36 reps
Ez curl 70x12x3 sets
Tri pullover extension 70x12, 90x12x2
Not a bad day just not a lot in tank.
So just did the work and got the volume in.

_________________
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex


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 Post subject: Re: Captain ObvIGx Log
PostPosted: Sun Jan 07, 2018 3:10 pm 
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1/5 lower body B. DL focus. #5
A long day on the phone with consulting clients. Back tight and hip flexors like piano strings and General vaginitis breakout. Decided to blow throw this workout as fast as I could.
JS
Mob warmup
DL w/50 lbs of chains 135x5, 225x5, 295x5, 315x5. Last set easier than previous set.
Hip belt squat 200x12, 300x12, 355x12
I think all my mob work took longer than the work sets

_________________
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex


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 Post subject: Re: Captain ObvIGx Log
PostPosted: Sun Jan 07, 2018 3:11 pm 
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1/6 #6
early Conditioning gotta go to work but had to wait for sunup.
cold clear morning with some frost on the ground: perfect for sled dragging
4 trips around park strap low 106lbs. About 3.5 mins of about 80% effort and 1.5 mins recovery. Felt great so lengthened the laps. Want to get down to 3:1.
1 half trip backwards. Always lights up my left VMO.
But started at 3.5:2.5. So moving in right direction. Adidas Rockadias have not disappointed.

_________________
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex


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 Post subject: Re: Captain ObvIGx Log
PostPosted: Wed Jan 10, 2018 12:26 am 
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1/8 #7
Quito Hotel gym
BP CG 60kgsx10, 100x10, 110x5, 120x5, 5, 115x5, 100x5, towel 110x8
Seated row worked up 5 sets to stack -1 -platex10
Pulldown behind neck 4 setsx12
Ptf 4 sets to stack x12
Db lateral 3 sets of 10 climbing 20/30/40lbs
10 mins INC tread 3.3 mph 15% incline

1/9 #8
JS
Mob warmup
Box squat w/50lbs chains 155x7, 245x7, 295x7, 335x7, 335x7
Ghrx12x3 sets
Surprisingly strong after red eye

_________________
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex


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 Post subject: Re: Captain ObvIGx Log
PostPosted: Thu Jan 11, 2018 12:22 am 
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1/10 A #9
Ruck 25lbs 1 hour 3 miles.

1/10 B #10
BP fat bar 110x10, 220x10
Speed BP 220x3x6 sets 3 grips let it speed up
Add choked blues 220x3x6 sets fast
Pull-ups 24 total reps
Kroc rows 88x24+24
Ez curl 70x12x2 sets

_________________
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex


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 Post subject: Re: Captain ObvIGx Log
PostPosted: Mon Jan 15, 2018 8:58 pm 
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1/13 Hotel 30 mins on 15% incline increasing speed every 5 mins
Tricep and bicep and pulls to face.

1/15 upper #12
About as off as a BP day can be. But lots of possible reasons why. Years ago this would have pissed me off and made me worried. Now I just know I can’t exactly know what issue is but just need to press on. Do the right things and eventually it comes together. Nothing I can control to fix except dropping the light shoulder work I added to the lower body warm up.
BP fat bar 135x10, 225x10, 275x4, 275x4
Med pb 295x4, pb 315x2 nothing in the lockout
Med pb 275x4
Full Rom 225x10
Close grip pb 275x3
Very close to RPE 10on all these bench sets.
Pull-ups and chin ups 48 reps
Ez curl 70/80/80x12
Superset
Pullover/ext 70/90/100x12
Fight another day. — feeling annoyed.

_________________
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex


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 Post subject: Re: Captain ObvIGx Log
PostPosted: Wed Jan 17, 2018 4:54 pm 
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1/16 #13
Cold and icy so had to drop outside stuff. Specifically farmers walks. Did more swings in mob warmup.
JS
Mob warmup
DL w/50lbs of chains 135x5, 225x5, 295x5, 295x6, 325x5
Still breaking up scar tissue.
Hip belt squat 200x12, 300x12
Hoping clear enough to do some conditioning tomorrow. Probably plan B, ruck not drag.

_________________
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex


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 Post subject: Re: Captain ObvIGx Log
PostPosted: Wed Jan 17, 2018 9:02 pm 
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1/17 #14
was planning to sled drag but snow and ice in park on grass so rucking it is.
Up 5 to 30lbs in the pack. A bit further so a little over 3 miles and a little over and hour. 35 out and light winds and was sweating in a flannel shirt and fleece.
Have a few day trip tomorrow so did quick extra BP workout 135x10, 225x5, 275x3x3.

_________________
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex


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 Post subject: Re: Captain ObvIGx Log
PostPosted: Sat Jan 20, 2018 8:58 pm 
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1/19 #15
22 mins incline treadmill 15% incline. 3-4 mph.
5 sets of back on machines

_________________
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex


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 Post subject: Re: Captain ObvIGx Log
PostPosted: Tue Jan 30, 2018 2:12 pm 
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1/21 #16
BP small pb 270x5, Med pb290x5, pb 310x5
1/23 #17.
Box squat 16.5 box by mistake w/ 50lbs chains 335x7, 355x7, 375x7 ghrx12x3
1/25 #18
Quick one in Corpus BP 275x3x3, 4
1/26 #19
Box squat 15 inch box 405x7 PR!
1/27 #20
incline treadmill 30 mins 15% 3.3-3.5 m-h HR 135-155

_________________
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex


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 Post subject: Re: Captain ObvIGx Log
PostPosted: Wed Jan 31, 2018 4:20 am 
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1/30 #21
JS
Mob warmup back just not loosening up
DL 225x5, 275x5, 315x5x3 sets...80% work
Belt squat 200x12, 300x12

_________________
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex


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 Post subject: Re: Captain ObvIGx Log
PostPosted: Thu Feb 01, 2018 12:09 am 
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1/31 #22
40lb ruck 1 hour.
Hard.

_________________
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex


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 Post subject: Re: Captain ObvIGx Log
PostPosted: Tue Feb 06, 2018 5:24 pm 
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2/1 #23
2/1 upper body. Upped food intake and bench right back up. Bench has always been my most short term body weight reactive lift.
Fat bar BP 130x10, 220x10, smallest Pb 270x5, Med pb 290x5, pb 310x5
Slingshot 310x5, 290x8
Pull-ups 48 reps
Ez ext/ pullover 80/100/120x12
Ez curl 70/80/90x12
False grip Rev ez curl 70x12

_________________
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex


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 Post subject: Re: Captain ObvIGx Log
PostPosted: Tue Feb 06, 2018 9:24 pm 
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2/6 #24

Good week for EZ week.
JS
NFL combine. 130x10, 220x20, playing with EHPHD 220x15. Hmmm....
TBDL in squat shoes 155x10, 245x10, 335x10
False grip Rev curl Fat bar 40x12, 60x12x2
GHRx12x2 sets

_________________
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex


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 Post subject: Re: Captain ObvIGx Log
PostPosted: Fri Feb 09, 2018 11:01 pm 
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2/9 #25

conditioning. Gotta start next workout week early since I go to work Sunday.
Sled drag 106 lbs 4 trips strap low. 3.5/1.5 except last rest added a minute. Upping weight, field very dry, and 77 degrees. Out of breath most of workout. Not fun.

_________________
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex


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 Post subject: Re: Captain ObvIGx Log
PostPosted: Tue May 01, 2018 6:18 pm 
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5/1 will start posting here again because it is vestbplace to do it

Sick so just getting work in
Fat bar bp 130x10, 220x10, 225x3x6 sets 3 grips
36 pull-ups
Dl 245x3x3
Thumbs out band pull aparts x50

_________________
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex


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 Post subject: Re: Captain ObvIGx Log
PostPosted: Wed May 02, 2018 6:31 pm 
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5/2

5/2 Today is why I believe so strongly in baseline workouts and the importance of knowing your baseline and understanding you have to bring it up to be stronger. And maintain it if that is all you can do.
Still pretty sick. Slight fever and very congested; hard to breath. Sore from coughing and a bit dehydrated. Stretched a lot.
DL 245x3x3, 335x3x2 sets
Box squat raw 155x7, 245x7, 315x7, 335x7
Pushed myself to do what I could today not find out where I would miss something.
Shut down DL third set since I was cramping. Lowered third squat set to 315 since 245 not symmetrical. 315 best set so went up to 335.Not as clean but hit that baseline number.
And yes there is the wisdom of sitting in my robe on the couch. But then the robe is sweaty from being feverish instead of my Animal Pack shirt. And next week I won’t be sick. But I will be ready to push harder just from getting in the baseline workout today.

_________________
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex


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