Some Pretend

Happy Friday Friends,

I like to challenge myself. Staves off boredom and I also learn where my limits are.

At the same time, I also like to try new things. Not because I get bored but rather because I like adventure and learning. I have many hobbies. Which, I seem to add them over time like a collection rather than replace new ones with older ones.

I’ve been doing some form of weight lifting or bodybuilding since I was in my early twenties. And, for about 4 years I did Crossfit. But, when Covid enveloped the planet it forced me to quit my Crossfit box and start training at home. Like most Crossfitters, I know. Since then I do my own programming but I do like to change it up and challenge myself every few months.

Bring on Squatober! "Some pretend. Some knee bend."

If you follow me on IG you would have noticed throughout October my feed was filled with me “bending the knee”.

Sorinex (a weight equipment brand) and a strength coach out of the US do a collaboration every year in October. People from around the world come together and take on the Squatober. They challenge themselves to squat every day of the week for the entire month.

Being a bit of a product nerd, I geeked out and put all my workouts into a spreadsheet this year. Here are some stats which will also give you an idea of the work I put in.

29 total workouts110 sets of squats257 reps of squats6,356kg total weight liftedThe heaviest lift was 110kg at 70kg body weight

You're not that impressed, are you? Those weights aren't impressive. And, even if you are slightly impressed you’re thinking that sounds about as much fun as. Well, squatting every day of the week for a month.

You’d be right on the first point. My weights aren’t that impressive. Although, I will defend myself and say that I did most of my workouts at home. That meant no safety bar and no spot partner. #justsaying #hatersgonnahate

But, you’re wrong about the 2nd point. It was a great month and I loved every second.

Don't stop reading now. I wouldn’t write a Weekly Feels article on lifting weights alone. I’ve pulled out a few learnings from the month. And, of course, you can apply them outside of the weight room.

Work Smart

I spent the majority of my 20’s playing football (soccer) and bodybuilding in the gym. I should rather rephrase bodybuilding as bro-lifting. Meaning I can count on one hand the number of times I “trained legs” in the gym. In those scarce leg sessions, squatting was not even on my radar. The upside of this was I could bench press 25% more than my body weight. The downside was that I couldn’t even squat my own body weight. BRO!

During years of Crossfit training, I corrected that imbalance. But, squats are still not an exercise I enjoy. Spending the last month “ass-to-grass”, 5-days per week definitely changed that.

You’d think I would be sick of squats by now, but quite the opposite. My strength increased which was one goal. But, more importantly for me, I am much more comfortable in that position now.

What I’ve learned from this is how important smart planning is. In this case, it’s called programming but it is essentially planning. Yes, I had to put in the work but I was smart about how I approached it. Intentional, focused planning over time will add up to some big gainz.

Commitment - Finish What You Start

Commitment is hard. When was the last time you took a project from start to finish? Even in a work environment where you’d assume projects need to be complete, more than half aren’t.

I think the reason is that we have so many distractions. Our attention spans are unbelievably short. Most of us can’t even sit through a full 2-hour movie. How can we commit to something that takes months?

I committed to Squatober. I told myself, my wife and my friends that I was going to do it. I got involved in the community and found people to hold me accountable. In the final week I thought to myself, why waste a week? I could do the testing day at the beginning of the week and then move on to my next program.I caught myself in the act! I was in the home stretch and was still thinking about opting out early.

It is more common than we realise. But, we can be conscious of our commitments and stick to them. They don’t have to be audacious and long-term. Choose a short commitment like walking 30 minutes per day for a week.

When you complete that tiny project you’ll feel amazing. Then, choose another, more challenging project. Find people to hold you accountable and get started. You’ll be proud of yourself for doing it.

Test Yourself

The most important takeaway for me is to test myself. Physically and mentally.

When you train at Crossfit box you have coaches and friends to push you. Names go up on a board, you’re forced to commit to some challenging goals and you’re held accountable in attempting to achieve them. It's powerful.

But, if you train on your own in a Globo gym (or at home) you might not be as inclined to find your limits let alone push past them. I encourage you to do so.I did Squatober on my own. I will admit that I definitely got scared a few times. Adding more weight to the bar than I am usually used to. It was daunting but I forced myself to follow the programming.

Push your boundaries. You can look forward to growth and positive change on the other side.

Don’t listen to the haters

If I had to write a top 10 Words of Advice for my 20-year old self. “Don’t listen to the haters” would be on the list for sure.

When we are young we don’t understand why people try to put us down or make fun of us for things we try. Even when it’s something impressive you’re taking on, there will be people around you who will tell you “you can’t”.

This is a common theme throughout life. Especially if you push yourself and like an adventure. Most of the time haters will be negative because they don’t understand. Also, because they can’t. It’s easier for them to put your ideas down than try to join you. If it were easy everyone would be doing it.

My advice would be to let them have their say. Rather than wasting time responding or giving it further thought, let it pass over you. You know that you will be a better version of yourself when you come out the other side. They are too focused on you and other people to better themselves.

Recover well

Recovery is vital for athletes at every level. Even the fittest, fastest and strongest humans on the planet need rest. We are not robots, our bodies need time to fuel and rebuild stores. CEOs, writers and engineers also need to focus on recovery.

Physical and mental exhaustion may not feel the same but they have the same effects on the body. You’ll get sick easier, your moods will be more erratic and you will have no energy for anything.

No matter what project you commit to, it’s important to plan some rest time. Recovery is part of the process and sets you up to start stronger and sharper for the next round.

Get at least 7-hours of sleep per night. Eat nutritious, whole foods in a rainbow of colours. Get outside in the sun and have cold swims or showers. No, this is not only a recovery protocol for athletes. Set in place a few small habits and it will completely change how you tackle any project or commitment.

I joined the largest knee bending party on the planet and loved every moment. I look forward to doing it again next year. Come join me.

Peace, love and muscles.

Jazza

A few good coaches to follow

• Knees over toes guy

• Squat University

• Strength Coach Therapy

Book I started reading this weekCatalyst - Jonah BergerCatalyst has been on my reading list for a while now. I was reminded about it again this week. It is perfectly timed as I dig deeper into my new role and have to manage change within an organisation.

Sharing a beautiful image from my week

Jazza - Meditation Colours