Yesterday was an exhausting day, as it entailed a business daytrip to Chicago. I had planned on attending the 7:15 session this morning, but as I was wide awake at 4:30 I once again dragged my (albeit firm and nicely shaped) sorry ass out of bed and attended the 6am session.
No one can make you feel an emotion. You choose to react to something someone says or does. I say this because it appears that Michael Kelley’s feelings have been hurt. (Notice I didn’t say that I hurt Michael Kelley’s feelings.) I offer this public apology, Michael Kelley. I am sorry that your feelings were hurt by the words I chose to use. I need to be much more careful in choosing my words and take into consideration how those words may be perceived. While I may think I’m being humorous you may think my words to be true. I think, feel, and believe that you are a gifted, albeit fat, coach. More importantly, you are a dear and cherished friend. I promise to buy your something pretty.
An aside… I am an auditory learner and trainer; thus, I learn and coach by listening and talking more so than by watching and/or doing. On the return flight home last night, the woman two seats to my right popped her gum the entire flight. The woman seated across the aisle from me noisily turned the pages of a magazine. The woman seated directly behind her very noisily and continuously refolded her newspaper to a “readable” size. I am happy that I remembered to pack my noise cancelling headphones. I only wish I were allowed to wear them from the time I entered the plane until the plane landed. Damn flight attendant said I couldn’t do so—even though I showed her that the headphones weren’t plugged in.
With that being said, I continue…
My very good friend and respected coach, Michael Kelley, for whatever reason, has developed a habit of elongating the last word of a sentence. I’ll give you some examples… “Alright, everybody, grab a baaaaaaaaar.” “Okay, let’s go outsiiiiiiiiiiiide.” “Be sure to squat deeeeeeeeeplyyyyyyyyyyy.” This is my issue, not yours, Michael Kelley. I’m annoyed by this behavior, but this doesn’t mean that you annoy me. K? K. Hugs!
Strength
Front Squat
Take 15 minutes to work up to a set of 3, heavier than last time.
I wrote “Goal 185#” in my notebook. I achieved this goal. After warming up, I lifted 3 reps @ 135, 165, & 185#, having lifted 180# for my final set last week. While the very last rep was challenging, at no point did I think or feel that I was going to fail and/or have to bail.
By the way, during my set @ 165# I heard Michael Kelley say, “Nice depth, Paul.” When I finished the set he was nowhere to be found. For a brief moment I thought it might have been Thomas who complimented me. When I asked Michael Kelley if he had indeed told me my depth was good, he confirmed that he had. Thank you, Michael Kelley. Even a self-reliant achiever such as your BFF needs occasional praise.
I recorded my last 2 sets, and I’m pleased and proud to say that there is no doubt that I squatted below parallel.
I finished FS with about 8 minutes remaining, so I set up for the dreaded HBBS.
High Bar Back Squat
1×20, heavier than last time
As I lifted 170 last week, I put 175# on the bar today. That’s 85% of bw and 75% of 1RM. No wonder it felt so freaking heavy. I recorded and have reviewed the recording a number of times. My squats are not as consistent as I would like for them to be, as some of the reps are questionable in regard to depth. Surprisingly, the last 5 or so were the best.
Conditioning
AMRAP 12
100 Double Unders
50 Kettlebell Swings, 52#
25 Burpees
Michael Kelley had evidently completed the metcon yesterday, and had recorded his score of 2 rounds + some dus on the whiteboard for all to see. He only records his scores when they’re good. For example, last week it took him well over 15 minutes to complete 3 rounds of 15 power cleans and 50 squats. When I lovingly teased him about it he said, “Well, I didn’t put it on the board.”
I just wasn’t feeling it this morning. For the first time in a very long time, I struggled with double unders, and I just couldn’t establish a rhythm until I had stumbled my way through 50 or so. The most difficult part of the metcon was the KB swings, and I most certainly know why. I consciously made myself break each set into rounds of no more than 10 reps, as I didn’t want to risk injuring my shoulder. Burpees are burpees.
I completed 1 round + 164 reps, i.e., 100 dus, 50 KB swings, and 14 burpees.
At the 6-minute mark, Michael Kelley looked in my direction and noted that I had just completed my first round of burpees. And then he smirked. Yes, he smirked. I honestly wanted to punch him in the throat. Immediately and repeatedly. I did not, however, as I’m a bigger (not in the fat sense, like Michael Kelley) person than that.
I approached Michael Kelley after the metcon to confirm my suspicion. I said, “I saw you smirk at me when you realized that I wouldn’t be able to beat your score. Don’t deny it.” He replied, “Well, it’s not very often that I beat you in a metcon.” Truer words have never been spoken – other than these four words: I hate Michael Kelley.
True story.
Tags: 3RM, burpees, double unders, front squats, high bar back squats, kettle bell swings
