monday full and fierce

So, Monday was a full day. Ninety minutes of training and exercise in the morning at 5:00 am. Ninety minutes of evening Yoga practice at 6:00 pm. I woke up sore still from Saturday, and experienced the limits of my body and strength and recovery at ASC. And I hobbled into and out of Yoga at Asheville Community Yoga, where I extruded about a gallon of probably toxic sweat.

Training at ASC

Got there right about 5:00 am, but didn’t get started until about 5:15.


5 min of Jump Rope


Hips, Hams, Quads, Calves, Shoulders, Forearms, Wrists; & roll Thoracic Spine. About 10 minutes.


Primary Goal: Squat 2 x 5 x 45 / 5 x 145 / 3 x 165 / 3 x 185 / 2 x 205 / 1 x 215 / 1 x 225 / 6 x 225 (PR) / 4 x 225, fail on 5 / done; this sucked. Afterward, my arms hurt… triceps and forearms were throbbing with pain and dead feeling. I decided to quit after my failed rep. I am having a hard time recovering from Saturday’s 3 x 10 x 195. I will go back to this on Friday, and do 2 x 5 and then 1 x MR. We’ll see. I’d like to get 10 x 225 but I see now that might be harder than I thought! Technically, though, the 6 x 225 is a PR, so, I should not have been so down on myself after this weak session. But I was. It spread a pall over the whole morning.

Secondary Goal: Power Clean 3 x 25 kg / 3 x 3 x 35 kg. These went fine. (77 lbs).


Wrist Curls, pronated and supinated. 2 x 5 x 12 lbs DBs. With FatGripz — First two sets went ok, then I failed in the pronated curl on my left (broken arm) side on rep 4 of third set. I intended to do 5 x 5. But I switched to 10s to finish out, 2 x 5 x 10.

Barbell Bent Over Row: 3 x 5 x 75 lbs. Originally, was planning to go lighter but these were easy. Glad I started my progression here.

KB swings: 3 x 20 x 35 lbs. About 30s between sets. I did these instead of “conditioning.” But they were easy peasy. They did get my heart rate up slightly. Probably could have done 5-7 sets without injury!

Curls: 3 x 5 x 25 lbs DBs w/ fat grips. Made myself do these, even though I was tired and in pain. Was going to do 5 sets. Only did 3.

Pull-Ups (orange band, fat bar, pull to neck) 3 sets: 5, 4, 4. Need to work on full range, i.e. bar to nipples. I’m starting to feel like pull-ups will never ever be my friend.

A Quick Note on Pull-Ups and Push-Ups

I’ve been uncertain how to incorporate these basic bodyweight exercises into my training and exercise. Since injuring my arm both have presented challenges and I’ve lost strength (especially in the pull-up) and capacity for volume. The band assist pull-up has been my friend, but I worry I’m not developing the strength I need to get back to dead hang unassisted pull ups. For both pull-ups and push-ups I’ve been doing 5 sets, with a very gradual and incremental increase in the number of reps per set, each session. It started to be time consuming, and the volume was presenting certain challenges to recovery, and since it’s not in line with my main goals, I thought I would reduce the frequency to two pull-up sessions a week and one push-up session per week. But now I’m thinking, what does Dan John say? “If it’s important, do it every day.” So maybe I’ll go to 3 sets of each, done every day. I can still keep incrementally increasing volume. We’ll see. Let’s see what I do on Wednesday.

Evening Yoga at Asheville Community Yoga Center

With my wife’s blessing, I dragged my sorry ass to Michael’s 6:00 pm Yoga class at ACYC. That was amazing. That’s all I’ll say about it for now. Other than to repeat that I sweated my ass off. And I needed those lion faces. And to be reminded that I can’t do tree pose or half moon pose for shit. Michael’s message was about “marriage.” As in, marriage of breath and movement, marriage of self to place and moment, marriage of self to body, as a foundation for being present in life and relationship. Very interesting words. I’ve been missing Yoga. Needing it. How long has it been since I attended a group practice? Over a year, I think. Except, in this blog, I can find no evidence that I’ve been in a Yoga class at all for like two years. It felt like being home, it really did. I came home, ate a big dinner, and dropped off to a deep sleep sometime after 9:30 pm.

It ended up being a great day.