The Virtue and the Way

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Bram
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The Virtue and the Way

Post by Bram » Thu Nov 21, 2019 11:13 pm

The highest virtue is not virtuous. Therefore it has virtue.

The lowest virtue holds on to virtue. Therefore it has no virtue.


- Lao Tzu

Image

----

Thursday, November 21st - Accessory

Cable Internal Rotation - Elbow by Side 50lbs x 20 each x 2 sets

DB Curls 27.5lbs x 15, 12, 8; 22.5's x 10
and
Leaning Overhead Rope Triceps 50lbs x 10, 10; 42.5lbs x 12, 12

DB Calf Raise 35lbs x 15 x 4 sets
and
Machine Reverse Flies 55lbs x 20, 18, 15, 15

DB Side Lying External Rotation 7.5lbs x 20 each x 2 sets
Last edited by Bram on Wed Dec 18, 2019 7:43 pm, edited 5 times in total.
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Re: The Virtue and the Way

Post by Bram » Sat Nov 23, 2019 1:51 am

Friday, November 22nd

Tweaked my low back last Sunday, think it was doing L-Sit's without great lower back alignment. Felt fine surfing over the weekend, but then Tuesday-Thursday it felt steadily worse. Then today I was seated on a swiss ball, rolled forward, and the whole thing seized up. Last time I dealt with this I did abs with good spine alignment and it felt better.

Hanging Knee Raises [neutral low back] x 20, 15, 12

----

Surfing 1.5 hours

Think that doing an accessory day vs. a split (e.g., upper, lower) or a full-body day, was not a good call. Paddled slow and felt uncoordinated on the 4 waves I caught (3 of which I blew: 1 on the drop, 2 on the first turn). Back to a more coordinated approach.
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Re: The Virtue and the Way

Post by Bram » Sat Nov 23, 2019 8:09 pm

Saturday, November 23rd - Upper Body Push

Cable Internal Rotation - Elbow by Side 50lbs x 20 each x 2 sets

BB Standing Military Press [contract glutes] 85lbs x 6, 90lbs x 3, 95lbs x 2, 1

Push-Ups [nose-to-floor, neutral back] x 17, 12, 10, 10
and
DB Windmill's [neutral back] 35lbs x 15 each x 4 sets

Triceps Push-Downs 57.5lbs x 13, 11, 7; 50lbs x 7

DB Side Lying External Rotation 7.5lbs x 20 each x 2 sets

Stretch Chest, Biceps, Triceps, Glutes, Obliques

----

Surfing 1.5 hours

Went to a place about 5 blocks south of my place (the place 4 blocks south of my place was going off, very long waves). My left knee, which hasn't been bugging me, was bugging me. Again, I stuck with my mantra, trusting my board, etc. Caught a handful of fun waves. At the end I waited 30-40 minutes and got a beautiful set wave (I was shivering, and doubting, etc. but tried to just "follow the process.").

To give my knee some love....and my neck...and I guess my balance?:

Purple Band TKE x 20 each x 2 sets
and
Slow Front Kicks x 20 each x 2 sets

Lying Neck Flexion [neutral low back] x 20, 10
and
Lying Neck Rotation [neutral low back] x 8 each, 5 each

Sahrmann Level 2 [neutral low back] x 10, 7; Level 1 x 11, 7
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Re: The Virtue and the Way

Post by Bram » Sun Nov 24, 2019 2:12 am

These were shared right before I closed my last log and thought they were thought-provoking so bumping them on to this new one:
motherjuggs&speed wrote:
Sun Nov 17, 2019 3:08 am
I have read your iterations of mantras with interest. I also use mantras/coaching cues to help me do things. I have also struggled to find one super cue to help me do what I should do and avoid doing bad things. One concept I find to be a useful framing is Pressfield's Turning Pro. In everything, ask how would a pro do this/handle this? Meaning not the getting paid part but someone who has it together. I have not yet incorporated this into a specific grab though yet.

The grab concept I got from Killer Poker. It's something that's short, easy to learn, easy to understand, easy to remember and easy to use. It's good if it's actually helpful (unlike my default statement of angrily cursing myself). "Righty tighty, lefty loosy" is a grab. From Omaha Hi/Lo, "Big or little but not in the middle" is a grab for choosing starting hands.

I have found for some tasks it helps to have a little rhyme or mini poem or almost rap. This has helped me to get dialed in when tired. I tend to invent ones that sound kind of funny but that might also help them me do them when I need them. For example, when I was fulltime RVing, one was

Hark!
Get to the park.
Before it gets dark
Unlike Zeke, Miller won't buy you a bottle of Cutty Sark

The idea of a super mantra has appeal as well, but the saying "each war is fought by the lessons of the last one" applies to my efforts here. I have usually tried to focus on what I thought were important elements but overlooked others that were more important. For example, I have tried to de-escalate situations. This is read by others as a sign of weakness and thus they up the ante, a lot. I wish I had a bunch of helpful cues to suggest, but the only one I have tried that actually has helped me is to ask myself, "What is procedure here?" Meaning the proper recommended course to take Right Now. This very moment. That has helped me a few times and would have saved what was left of my life had I followed it at almost any time in my life prior to when I started using it. I still don't do this consistently though, either remind myself or Do The Thing. I may need a grab for that, or built in alarm, or something.

I think though that they have to be clear, specific acts. I'm not a fighter but I watch a lot of fights and hear a lot of both good and bad corner instructions. Seems to me good cues have some or all of these attributes --

Action, meaning a specific action, Do This -- "jab a lot more", "hit him with the right hand on the break", "stay in the middle". This can be tricky as a lot of cues are too complex, IMO. "Have to grab the rail" seems to me not as helpful as "grab rail".

Simple

No thought required

Clear

Will come to mind quickly ***in the moment*** it's needed.

Short, so it can be implemented in that moment. As Jethro Bodine said, "time they call you for supper you done missed it!"

Actionable by that guy, meaning the tired, stressed, overloaded guy who will need it under the gun, not just what sounds good while sipping a latte. For me, "eyes on the road" is one I have used with lifesaving effect. Meaning I do not take my eyes off the road while driving. Some people have griped about me not looking at them when they are in the front seat but TTT, I'm watching the road. At all times. This habit has kept me from looking away for too long. Tired Me can't handle complex instructions and will not do them correctly anyway so I give him habits and procedures and systems that even he is unlikely to mess up. I have to keep improving these though.

Lands well emotionally , or at least doesn't jar. Meaning, there are a lot of tips that people have given me but they don't feel right to me and so I haven't used them.

Doesn't feel bad later to think of.

Works well with other tips. It's okay to have different cues for different situations but cues for the same task should probably not conflict.


It might also help to have some that encapsulate more info than specified. Go Pro implies a lot of things. For a fighter, "protect yourself at all times" does too. The ref doesn't say, "watch to make sure he doesn't hit you late, or assume I've stopped the action, or assume the round is over" or a hundred other things, just protect yourself at all times.

I just thought of another possibly helpful idea for this but I'll make that another post.
Last edited by Bram on Sun Nov 24, 2019 2:27 am, edited 2 times in total.
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Re: The Virtue and the Way

Post by Bram » Sun Nov 24, 2019 2:13 am

motherjuggs&speed wrote:
Sun Nov 17, 2019 4:12 am
For building good mantras or tips, it's helpful to look at what is best practice in domains where the stakes are high. For example I read somewhere that the Secret Service has codes for everything but their code word for gun is "gun". No thought, no "oh shit what's the code again", no "that's not the right code dummy", no one forgetting what code purple or whatevs means, they just blurt out what the thing is and everyone knows what they mean. The aviation industry has apparently changed procedures so that "takeoff" is only used on mic when clearing a plane to push the throttles and go right then, because a pilot was told, "wait for takeoff because there's a plane crossing the runway" and part of that got lost, with a lot of people dying as a result. Likewise "souls on board", meaning total people, not going back and forth with x passengers, y crew, how many total? yada yada when seconds count.

A few examples I've come across, maybe they will help with creating triggers or reminders --

Good to go. The Marine Corp uses this. Can you do the thing if we say do that thing? Not necessarily perfectly but make it happen.

Keep your finger off the trigger until your sights are on the target. Not just, "try not to shoot anyone accidentally".

Look where you want to go. This from a really good maintain biker. It came to mind when I needed it and I did that and it saved me from getting hurt bad.

Work fast, throw strikes, change speeds. Pitchers tend to overthink things, the golden rules help them do what's important.

Plan the dive and dive the plan.

You get the idea. I'm constantly trying to build my own, wish I could give you some to try out but it's a work in progress.
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Re: The Virtue and the Way

Post by Bram » Sun Nov 24, 2019 2:20 am

One concept I find to be a useful framing is Pressfield's Turning Pro. In everything, ask how would a pro do this/handle this? Meaning not the getting paid part but someone who has it together.

----

So, I thought about this today when I was playing video games. I have been pretty good at games all my life, but I've struggled with a consistent mindset to employ. And I would say that this mindset could probably extend to chess, which I'm mediocre at, but want to be kick-ass.

Here's what I came up with (how would a pro play):

"Focus, Adapt, Never Give Up"

Gave it a try, and it worked quite well. The point of all of these mantras is:

a)to get my mind primed to be alert to the right things
and
b) not get stuck in thoughts such as "I suck" or "I'm really good"
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Re: The Virtue and the Way

Post by Bram » Sun Nov 24, 2019 2:27 am

motherjuggs&speed wrote:
Sun Nov 17, 2019 3:08 am

The idea of a super mantra has appeal as well, but the saying "each war is fought by the lessons of the last one" applies to my efforts here. I have usually tried to focus on what I thought were important elements but overlooked others that were more important. For example, I have tried to de-escalate situations. This is read by others as a sign of weakness and thus they up the ante, a lot.
Yeah, I think the super mantra is a fictitious idea, but I've wanted it not to be.

For your de-escalating situations, try this one:

"dialogue, kindness, compassion"

I use it whenever I have a disagreement and it has a 100% success rate so far. The trick is actually feeling compassionate and willing to engage in a two-way talk when things are heated and/or you think the other person is wrong.
Last edited by Bram on Wed Dec 11, 2019 1:28 am, edited 1 time in total.
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Re: The Virtue and the Way

Post by Bram » Sun Nov 24, 2019 9:02 pm

Sunday, November 24th

Surfing 2.25 hours

Paddled out at a spot that I thought should be good. No one out. Got in the water, and started catching fun waves! Carves, a close-out snap, some cutbacks. Made a late drop.

Surfing 1 hour

Very low tide at another spot. Got two waves quickly, then another one at the end.
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Re: The Virtue and the Way

Post by Bram » Tue Nov 26, 2019 2:11 am

Monday, November 25th

Did a bunch of random stuff to help my surfing (after taking out all of it, besides the basics):

Sahrmann Exercises [neutral back] Level x 1 x 15 each x 4 sets

Glute Bridge with Alt. Leg Extension [posterior pelvic tilt] x 15 each x 4 sets

Slow Back Kicks x 20 each x 4 sets
and
DB Decline Bench Shin Raises 35lbs x 20, 15, 12; 30lbs x 15

Purple Band Terminal Knee Extensions x 20 each x 4 sets

Slow Front Kicks x 20 each x 4 sets

BB Reverse Wrist Curls 20lbs x 20 x 2 sets
and
BB Wrist Curls 20lbs x 20 x 2 sets

----

Surfing 1.75 hours

Paddled out at a local spot that looked awesome! Big, peeling waves that weren't too steep. Sat for 56 minutes trying to ascertain the take-off spot (I was minding my watch), then got a heads up that a wave was coming. Paddled over, rolled into it, went into my bottom turn, felt my toes gripping the board like crazy, and the board slid out from under me. *PIFF!*

But I shook it off, went back to my mental checklist, and roamed around a bit.

Caught a wave that was fun, with a couple swoopy turns. Then a mushy right, a few mushy lefts, and all of a sudden the wind picked up. The crowd thinned from 40 people to 5 of us, but I got this gem of a mid-sized wave. I dropped in, weaving between two people, and went into a nice banked turn caroming into the white water. I bounced off, and repeated the turn to white water bump twice more, almost to shore.

I came in beaming for another hour after.

----

Meditation [focusing on the breath as it entered, paused, and left]

----

Decided to add in the only other leg stabilizers I could think of:

Slow Roundhouse Kicks x 20 each x 4 sets

Concept 2 Rower Adductions [neutral hips; other foot on 5 blocks + step] x 6, 5, 3, 3 each
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Re: The Virtue and the Way

Post by Bram » Tue Nov 26, 2019 11:37 pm

Tuesday, November 26th

Surfing 1.25-1.5 hours

San Diego is predicted to have heavy winds and rains later today, continuing through tomorrow, so this was my last best chance to hop in the water.

These were the conditions while I was out:

4.7ft at 12s WNW 283º
1.1ft at 12s SSW 191º
1mph ESE winds (offshore)
Tide went from 2.9-0.6 feet

Went to my normal big Northwest swell spot and haha, what a day! Me and Kevin paddled out (him on a longboard, me on a 6'4" fish) and out and out. The waves were breaking well past the point and at first we were solidly between the peaks, after some debate and paddling around, I went with the veranda of a white house to line-up with.

The waves were clean, big (10-12 foot faces on the set waves), and if you picked right, you'd travel 200 yards.

I picked off a big right-hander, with a bit of lump on the face and managed 3-4 swooping turns. Then a last minute drop with white-water blinding me on the take-off on a mid-size one. Got a couple more and went out to try and find some bombs. Brett (a stylish long-boarder who I've surfed with out here before) was catching all sorts of waves, taking off behind the peak, turning in the critical part of the wave and going far, far inside. He suggested I look for the ones that look like they're going to close-out. Sure enough, the next wave was a bomb and I took his advice, getting a gem of a ride.

On the paddle back out, I caught a quick left that had a short barrel section that I missed. Then another 3-4 big ones.

Body is tired. Feeling good!
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Re: The Virtue and the Way

Post by Bram » Thu Dec 05, 2019 12:17 am

Wednesday, 11/27: Back and Biceps and Abs

Friday, 11/29: Full Body Athletic Shit

Sunday, 12/1: Surfed Tiny Waves

Monday, 12/2: Surfed Amazing Waves

Wednesday 12/4: Chest, Obliques, Triceps

Ditched all social media last week, including this website (and youtube, instagram, etc.). Ended up watching the original Star Wars trilogy with my free time and loved Yoda's discussion of the Force:

Luke: "How will I know the light side of the force?"

Yoda: “You will know when you are calm, at peace. Passive.”

Image

Kept that in mind for meditation and it helped quite a bit, striving for that place where the mind and body was still and only the breath was the focus.
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Re: The Virtue and the Way

Post by Bram » Sun Dec 08, 2019 4:21 pm

Friday, December 6th: Legs

Saturday, December 7th: Surfing

Added another word to my surf mantra successfully: "maximize"

Surfed for 7 hours. We had an epic swell and by late afternoon it was getting ridiculous in terms of quality and quantity. No real problems with my surfing, besides being a little greedy at the end. I also snapped my leash at about the 6 hour mark and tried to surf conservatively without it, but ended up losing my board and dinging it a bit.

Not too tired on Sunday morning, but definitely content to sit on the couch for the time being.
Last edited by Bram on Thu Dec 26, 2019 4:05 am, edited 1 time in total.
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Re: The Virtue and the Way

Post by Bram » Tue Dec 10, 2019 5:44 am

Monday, December 9th: Surfing

Added "detachment" to my surfing mantra today.

Last surf I added "maximize," and although I was surfing better than normal (if not more recklessly), I was behaving greedily.

"Detachment" was my attempt to nullify the negative aspects of "maximize."

In any event, it seemed to work. I paddled out, waited my turn, picked off a nice wave, then convinced my friend to move to another break. We walked down the beach and scored a nice session together, where again I was polite, and seemed to surf well.
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Re: The Virtue and the Way

Post by Bram » Wed Dec 11, 2019 1:16 am

Tuesday, December 10th

Glute Bridge with Alternating Leg Extension [post. pelvic tilt] x 15 each x 4 sets
Box Jump 33" x 10, 36" x 10, 39" x 5, 36" x 10
1-Leg Box Jump 18" x 10 each, 21" x 10 x 3 sets
Glute Ham Raise [post. pelvic tilt] x 15, 15, 12, 10
Lying Super-Man [post. pelvic tilt] x 60 seconds, 40, 45, 40

Stretch Lower Body

Legs felt awesome after this.


----

Ran into one of my Jiu-Jitsu teachers at the gym and we started talking training/BJJ. He mentioned that when doing a biceps sweep, he would point the foot to expose the shin bone. I gave it a try (just feeling the edge of my shin in plantar flexion and dorsi flexion) and holy smokes, it definitely makes it more sharp.
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Re: The Virtue and the Way

Post by Bram » Wed Dec 11, 2019 9:56 pm

Wednesday, December 11th

Surfing 1.25 hours

We usually don't get south swells in the winter, but there was one on the reports, so headed to this little beach that picks up swells from that direction.

When I got there a seal had been terrorizing the 3 people in the line-up. The lone girl had retreated due to it bumping her over and over.

Took out my 6'3" short board, which for the last year has not worked once for me. The waves were quite small, but I just tried to be patient and wait for the bigger ones. Got a lot of rides and a few fun turns. Came in (and remain) pretty happy about it!

Noting Meditation 10 minutes + Compassion Meditation
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Re: The Virtue and the Way

Post by Bram » Thu Dec 12, 2019 9:15 pm

Thursday, December 12th - My birthday :)

Stretch Hip Flexors, Lying Twist, Side Bends

Decline Leg Raises [flat low back] x 20, 20, 15, 12
and
DB Windmill - Low Hand [no lateral spinal flexion] 30lbs x 15 each x 4 sets

BOSU Sit-Up w/ Red Band [flat low back] x 20 x 4 sets
and
BB Full-Contact Twist [neutral hips for flexion/extension] +10lbs x 10 each x 4 sets

Sahrmann Exercise [neutral low back] Level 2 x 15 each x 3 sets, Level 1 x 15 each

Notes: my leading hip definitely wanted to go into extension during the twists, good core workout.
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Re: The Virtue and the Way

Post by Bram » Sat Dec 14, 2019 8:18 pm

Friday, December 13th

Surfing 1 hour

Went out to fairly big Old Man's - but mushy. I brought my 6'1" Average Joe, and although I caught waves, I didn't do any good surfing. Got a couple turns, but lacked the harmony of my recent sessions.

----

Chin-Ups x 8, 6, 5
and
Alt. Leg Raises x 15 each x 3 sets

Seated Row 42.5lbs x 20, 14, 13

DB Curls 12.5's or 15's x 10-15 x 3 sets

Machine Reverse Flies 40lbs x 9-15 x 3 sets

+ Wall Slides, DB Farmer's Walks, Sahrmann Level 1, BB Wrist Curls, BB Reverse Wrist Curls

Stretch 10 minutes

Notes: today decided to try and keep my scapulae in a groove on my upper back (hence the very light weight curls) and to keep my lumbar spine neutral (not flattened). My L shoulder does not do well with the curls in this scapular position -- it didn't hurt, but the stabilizing muscles were bugging out even with the light weights. Hope this step backwards in weight leads to a step forwards in performance.


Saturday, December 14th

Woke up early and did everything I should: big glass of water first thing, breakfast within 30 minutes of cracking my eyes, shower/shave/floss/brush

Yoga ~10 minutes + Meditation 15 mins [repeat "impermanence" on the out breath] + Savasana 3 mins + Nature Connection 10 mins

----

The surf is outrageously big right now, but the tide is monstrous as well. Nearly everywhere is too high to be optimal, so patching up the board I messed up last weekend and waiting for the tide to drop out a bit.

----

Surfing 2.5 hours

Got a handful of big waves, with one I surfed rather well.

At first I thought I was paddling slow, but my buddy knew about a channel and he was riding the rip current out to sea, and I was just paddling normally. So I should strive to look for those and save myself energy.

Good energy with other surfers in the water :)
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Re: The Virtue and the Way

Post by Bram » Tue Dec 17, 2019 1:03 am

Monday, December 16th

Ever since last Thursday, I've been wracked with near crippling anxiety. On the plus side, this is very uncommon for me to deal with.

About 5-6 weeks ago, I went to some self-improvement seminar's sales pitch and realized that I was already incredibly happy. But I guess things have changed, dunno what though.

The most reasonable thing I could think of was to go back to the mental focus points I had when things were going good.

Those things were/are:

Surfing: feel, connect, be present, flow, style, look, rhythm, have fun, relax, don't hurry
Training: smart, funny, take care, be curious
Feeling Needy: be desire-less, be excellent, be gone

----

Running in Place x 15-20 seconds
and
Jumping Jacks x 10-15
3 rounds

Overhead Broomstick Squats x 10-15
and
Spider-Man Crawls x 10 each side
and
Crescent Kicks In-to-Out x 7 each, Out-to-In x 7 each
2 rounds


1-Leg Box Jumps 24" x 10 x 2 sets, 27" x 5 each PR!
and
Endless Rope x 45 seconds x 3 sets

Roundhouse Kicks to Heavy Bag x 10 each x 3 sets
and
Medicine Ball Chest Smash 6lbs x 20 x 3 sets

45 Degree Low Back Hold x 90, 90, 50 seconds

+ Glute Bridge w/ Alt. Leg Extension, Slow Back Kicks

Stretching 15 minutes

Notes: focused on neutral lower back and neutral scapular positioning. The medicine ball chest toss, though light, felt great with this alignment. On the roundhouse kicks I focused on driving my leading arm's elbow back and extending my kicking leg away from the hip.

----

Surfing 1 hour

Evidently the beach breaks were going off, but I had a comfortable hour to surf, or a rushed 30 minutes to drive somewhere.

Great waves! 2-3 feet, but good sections. Ate shit some of the time, mostly from picking waves that were tricky to navigate the opening...I was not generating all that much speed and would get swallowed up. But good turns, vertical n' horizontal.

My mind was saying "screw that guy, Bram you suck, etc., etc." at a fairly high volume level, but I just kept telling myself to stick with my mental checklist. And for the most part didn't get triggered or fuck up any waves.

----

Meditation Class

Body Scan + Breath Meditation [counting inhale and exhale length in seconds] + Compassion Meditation + Gratitude Reflection
Last edited by Bram on Thu Dec 26, 2019 4:07 am, edited 2 times in total.
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Re: The Virtue and the Way

Post by Bram » Wed Dec 18, 2019 7:47 pm

Wednesday, December 18th

Stretch Upper Body + Core

DB Close-Grip Bench 40's x 3 sets
and
45 Degree Side Bends Bodyweight x 3 sets

DB Lateral Raise 10's x 3 sets

Cable Push-Downs 30-35lbsx 3 sets

Cable Internal Rotation 50lbs x 2 sets, DB External Rotation 7.5lbs x 2 sets

+ Scapulae Push-Ups, Sahrmann Exercise Level 1, Lying Neck Flexion, Lying Neck Rotation

Repeat Stretches

Again focused on positioning my shoulder blades neutrally on my ribcage to start the rep, then letting them glide where they wanted (e.g., horizontal abduction and adduction for bench press). Focused on a neutral back for the core exercises and a retracted chin for the neck.

Weight was quite light, but again my L shoulder blade was freaking out on a few of these. The hope is that better alignment = better living.

----

Progressive Relaxation + Breath Meditation [repeating "peace" at own cadence] + Compassion Meditation+ Gratitude Reflection

----

Continue to be wracked by devastating anxiety...my surfing and my personal training seem to be going quite well, but my mind has been exploding with judgements of myself and other people. More on this in a bit....

The surf looked fun, and my final personal training client of the day cancelled with a cold, so I had a little window this afternoon to go hop in the water.

As I was heading to the beach, I thought about how my current training program is pretty much perfect for surfing.

A) It's low volume, which means it's sustainable and won't lead to burnout.

B) It covers every single thing I know that helps surfing, from the big muscles like squatting and chin-ups, to the medium muscles like calves, to the little stabilizers like serratus.

C) And each workout is connected. I'm doing upper body push for example, and not just a random assortment of triceps and inner thighs and pull-ups.

So from earlier, with my anxiety I've been fighting (and losing) against....as I walked down, I thought "hey, if anything is going to show you that you don't need to think about 50 things over here to surf, and 10 over here to be a trainer, it's going to be today's surf. You're doing EVERY single thing in the gym that will help your surfing. So what could you think about while surfing, that you could think about in ANY scenario, and it would probably help?"

So I came up with:

Connect, Have Fun, Do Your Best

----

Surfing 45 minutes

Ate shit on my very first wave.

Then I called the two kids in the water into the next wave.

Surfed my brains out on the next one.

Got a few more fun ones, and then an exceptional one for the finish.

.....haha, I really appreciated having a good surf session today and settling on a positive state of mind that I can stick to that is simple. I'm hoping this eradicates my anxiety.

Off to dinner!
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Bram
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Re: The Virtue and the Way

Post by Bram » Fri Dec 20, 2019 5:37 am

Thursday, December 19th

Surfing 1 hour

Heard from multiple sources that the waves were epic today, paddled out 30 minutes before sunset at vacant, off-shore South Bird. The waves were 4-5 foot (8-10 foot faces) and breaking long, and some weird right was working straight out from the stairwell with a little crew on it hooting for each other.

The current was pulling strong towards the south and made it a bit of a challenge to stay in my normal take-off zone. A few waves cruised by and then I got into this beautiful left. I did a strong carve and the next section was a bit of an intimidating close-out, I decided to push my luck and got a snap, then almost bobbled it three times at the bottom. I connected back to the open face and knocked out a couple strong carves on the much smaller inside section.

The next left was at the peak, and I contemplated stalling for a barrel, instead did two turns, then slid off the top on my third maneuver.

My last good wave I blasted a carve with a vertical re-entry, pumped twice off the bottom for speed, then shot past what looked like a barrel section. I went for a turn instead (there was probably a good opportunity to aggressively stall here) and lost the wave.

I've known for a while that when you drop straight down the face after completing a turn - rare for me as I generally am surfing more horizontally instead of vertically - you need to pump or you'll slow way down. But with the huge mental checklist I've had the past two years of surfing (my max was 23 things to focus on), every time I've been faced with a vertical re-entry, it's like my brain stops working and I never pump.

Connect, Have Fun, Do Your Best
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Re: The Virtue and the Way

Post by Bram » Sat Dec 21, 2019 4:44 am

Friday, December 20th

Surfing 2 hours

Got some fun waves, a few which I surfed with good technique and power, but my legs felt like they were letting me down and I blew two of my best waves by burying the front of my board on the drop. I noticed my legs weren't doing the trick and later in the session compensated with extra effort from my torso and upper body, which worked well!

That said, figured it was time for a leg day as it's been 14 days.

----

BB Back Squats [7 blocks + 10lb plate] 185lbs x 5 x 3 sets
and
DB Calf Raises 25lbs x 20, 35lbs x 17, 16

DB Walking Lunges 27.5's x 12 each x 3 sets

Glute-Ham Raise x 15, 12, 10

BB Deadlift - Athletic Stance 95lbs x 15, 12, 10

+ DB Shin Raise (35lbs), Band Side Walk, BOSU Ball Glute Bridge w/ Swiss Ball Adductor Squeeze, Slow Front Kicks, Band TKE

Stretching

Notes: stuck with neutral scapulae, neutral lower back, and added keeping the knees tracking the toes. I used a narrower squat stance than normal (today was just wider than shoulder width). The neutral shoulder blades were rough on the lunges and the deadlifts.
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Re: The Virtue and the Way

Post by Bram » Sun Dec 22, 2019 4:55 am

Saturday, December 21st

My entire back is quite sore from my form during my leg workout yesterday.

Surfing 2.75 hours

There's a famous right point break in San Diego that has an overlooked left. I haven't surfed it in a year or so, but used to drive there once a week because I love this wave so much.

Egads, it was good today! I basically only went left. At first my wave selection rhythm was terrible and I think out of my first 10 waves, 9 had someone deeper than me after I got to my feet and I had to eject. But that one wave was crazy good and I was hopeful for more.

And so I went out further and picked off a bomb, and then it was just wave city. The shape was so darn good and there were so many waves...and my surfing felt magical.

Definitely a contender for best surf of the year. :heart:
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Re: The Virtue and the Way

Post by Bram » Mon Dec 23, 2019 3:58 pm

Sunday, December 22nd

Surfing 2.75 hours

Returned to the spot from yesterday, but then walked another 100 yards to another break that is more user friendly (brought a beginner buddy).

Got a ton of small waves and surfed well (at least on my front-side), right up until the last 45 minutes or so when I became exhausted.

Regardless, I paddled back to yesterday's location for another few waves, and although I surfed alright, it felt that I had used up my good wave karma there for the week.

There's a famous wave by my house that's very crowded, good, and competitive. I'd decided to surf it no more than once a week a couple months back and that seems the right amount. I'll apply that approach to this other place as well.
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Re: The Virtue and the Way

Post by Bram » Tue Dec 24, 2019 11:57 pm

Tuesday, Christmas Eve

Stretch Upper Body and Abs

Chin-Ups x 6, 5, 3
and
Decline Bench Reverse Crunch x 15, 12, 12

Seated Rows 42.5lbs x 20, 15, 15

DB Hammer Curls 15's x 20, 17.5's x 17, 16

Cable Reverse Flies 20lbs x 20, 18, 15

+ Overhead Band Pull-Aparts, DB Farmer's Walk (35's...too light), Sahrmann Exercise Level 2, BB Reverse Wrist Curls (25lbs), BB Wrist Curls (45lbs)

Notes: focused on good shoulder blade movement for the upper body exercises (elevation/depression for chins, protraction/retraction for flies and rows). Still not sure the best positioning for curls...today I just kept them back, but it may have been excessively controlled. And good pelvic tilting/unrolling for the abs, initiating from a neutral low back. For the tva/Sahrmann exercise, each rep was performed with a flat low back.
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Re: The Virtue and the Way

Post by Bram » Thu Dec 26, 2019 4:04 am

Wednesday, Christmas

Running 30 minutes

Went to Torrey Pines beach at low tide, parking was rather difficult, but eventually found a spot (and one without a 10$ fee).

I forgot how much I love running barefoot on the beach: there's rocks to dodge, rivulets of water to jump over, the sound of the waves crashing.

Ran north, the first time I'd explored this bit of coastline by foot. Good times :)
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