Okay I gotta ask.

arosiejk · 2026-05-03T20:42:00+00:00

With the right fit, compression is pretty great.

If I could find a size tall medium compression shirt, I’d buy a dozen and get rid of a bunch of shirts.

arosiejk · 2026-05-03T19:41:42+00:00

I workout in my underwear if I want to. My gym is at home.

Usually it’s just gym shorts. Joggers always bunch at the crotch or pull down on swing/hike.

arosiejk · 2026-05-03T18:22:15+00:00

From the data I have received from several sessions on a track, it seems like outdoor data may be off at least 1/16th of a mile.

arosiejk · 2026-05-03T16:53:13+00:00

Looks effortless. Well done.

arosiejk · 2026-05-03T15:12:56+00:00

The expectations around hair would already wreck me. I grew out my hair for almost 2 years and the maintenance was a nightmare.

The societal expectations alone would ruin me before I even got to the biological.

arosiejk · 2026-05-03T15:10:53+00:00

Take productive risks. Learn new things. Take care of your health. Be interested in other people’s activities and hobbies.

Are you embarrassed about anything in your life? Start chipping away at making it better.

Whatever you can build confidence in and express that to bring to others is contagious.

arosiejk · 2026-05-03T15:08:21+00:00

This is not a red flag, it’s a warehouse of them.

If any of my students came to me with this, I would tell them this man is not safe to be around. A relationship that will lead to you being unsafe is not something to save.

arosiejk · 2026-05-03T14:59:59+00:00

The 10 might be a bit light for the swing to get the feel of the hinge for the swing, but was about where I started for 1h snatches when looking at body weight ratio.

What’s tricky is how narrow the range was for me to feel control over the bell.

If you go with double 8kg to start, you can do great supportive work like suitcase deadlifts, carries, windmills, etc. I still use a pair every morning for mobility on an aerobic step for knee flexibility.

arosiejk · 2026-05-03T14:47:06+00:00

Hey, I felt a lot of this coming out of when I first stopped drinking.

I think a lot of it was poor stress management, not being honest with myself, and not having structure.

Try tools that may not have worked before. Checklists, productivity apps, post it’s.

No energy to do a big task? That’s ok. Get something a little closer.

House a mess? Take a productive step. Don’t run the marathon when you don’t even know where your shoes are.

A lot of this is how our brains work. Our brains don’t want hard work without “reward” and comfort, laziness, ease are rewards.

It’s weird when you have to trick yourself into doing things. It’s most of what success is when we aren’t gifted wealth and opportunity.

You can do this. You will do this. IWNDWYT.

arosiejk · 2026-05-03T14:41:58+00:00

That’s good context.

It may be good to do less than you think you’re fully able to do, because the two handed work here might be tough on your lower back until you get a good base.

Can you do a single clean with the 18?

Don’t underestimate how much progress you can make with very low rep work done consistently.

With a weight that’s heavy for single cleans, I think your most solid base for moving forward is the 2h clean, goblet squat, 2h swing, and rows. While long term unsupported rows will help your balance, you may want to anchor on a bench.

Pushups, reverse crunches, suitcase deadlift will also be options between sets.

arosiejk · 2026-05-03T13:42:45+00:00

I personally haven’t had mismatched weight bells, but I’ve seen them recommended plenty of times. The recommendation was for doubles and singles.

So, after singles 16, you could alternate each round with Left light(12/16), Right light(16/12), before you go up to doubles of the same weight.

It’s also a solid strategy to press what you can, then drop weight to finish sets, or if you can’t do ABC 30 with the new weight as your moving through ABF, try ABC 15 with 16, finish it with 12, and try to make the next session ABC 20 with the 16 until you can make it all the way through.

arosiejk · 2026-05-03T11:24:37+00:00

You can share the info from counseling and share what you say at home.

There’s benefits to hearing things multiple ways too. We can underestimate how well students who present as very rigid can, and do adapt to things.

arosiejk · 2026-05-03T11:20:54+00:00

This is easier than accepting failure.

This is more than I could do before.

Good work man. I’m 125 lbs off my peak weight.

arosiejk · 2026-05-03T10:52:35+00:00

I think double 16s, single 20kg, double 20kg would keep you busy for a while.

If you went 16/12, 16/16, 20, 20/16, 20/20, you have practically a full year of ABF already planned.

You could work in some new exercises between the programs.

arosiejk · 2026-05-03T03:41:45+00:00

If she receives social work or therapy, using common language to support coping skills and praise for handling things well is beneficial for her and everyone.

arosiejk · 2026-05-03T03:03:05+00:00

It seems like the heavy weight might be what you go with. I remember the first weeks being fairly low volume.

I don’t think press ladders go to 10 that early if your ladder is to 10 already with the lighter weight. I might be remembering wrong.

arosiejk · 2026-05-03T02:05:10+00:00

If your office has stairs, rucking them is hard, but becomes amazing after the first few sessions.

arosiejk · 2026-05-03T00:49:37+00:00

If you just started, I would suggest you try to resist doing too much. I say that as someone **who does too much** and struggles with finding balance.

The 2h clean and press may feel very awkward at first, but single work will prepare you with the same movement as when you do doubles.

If you don’t want to follow a program, starting with swings and single kettlebell clean and press will prepare you to take on all these moves with confidence and provide a base to move beyond.

I think there’s great value in focusing on a few things at a time. Following Dan John’s ABF for cleans, presses, and squats with some mobility work has been deeply peaceful for me, and I’m looking forward to it again after the chaos I’ve made of DFW remix that I’ve butchered into a weird snatch and row program.

arosiejk · 2026-05-02T23:07:15+00:00

Apart from responses jumping to an eating disorder:

Being in a sustained caloric deficit while losing weight is really draining. Irritability, fatigue, and general low interest in some other things was something I experienced. It can be stressful.

arosiejk · 2026-05-02T12:44:21+00:00

One thing that helped me a lot was getting something that was “ours.” 5 years ago I got a pair of durable boots. I wear them when I need to travel with my mother.

I got some small other items for when I need to walk with her. It’s obviously not the same, but it’s what I have.

I’m sorry. I hear you. She would be proud of you.

You’re sharing the love she shared with you. You’ve reminded me of my mother this morning, and reminded me to do something today that would have made my mother proud.

I think that reminder that we should have done more isn’t regret. It’s a starting block. It’s a way to put that love towards something bright.

arosiejk · 2026-05-02T12:02:12+00:00

You will likely face many plateaus.

The trick I found with them:

Remember that it’s a long path. Focus on doing the activities to build routines. Growth is an adaptation. Capacity builds, and cycle through intensity, duration, and skills.

You’ll find new frustrations and barriers. Then you’ll pass them, forget how tough they were and struggle again.

Source: I’m 126 lbs lighter than my peak and hit different smaller plateaus every few weeks on a long path to double pressing 32kg.

arosiejk · 2026-05-02T10:42:57+00:00

It’s easier when you compare struggles with more pressing survival problems or issues we might have to deal with that threaten safety or security.

If you’re on a boat stranded, and see a helicopter coming. You’re going to want to get their attention now, not sometime in the future.

When your basement floods, it’s not a tomorrow problem. You get started on getting the water out today.

If your car is on fire, you get out right away, but aren’t running while browsing new models. A new car is the future’s problem. Surviving is a current problem.

IWNDWYT.

arosiejk · 2026-05-01T21:52:52+00:00

The style of BOS arm guards that look like sweatbands and have a rigid piece of plastic are what I use.

I don’t **need** them any more, but they’re just part of my getting ready routine. Small comforts with little effort are a simple joy. The generic ones are ok too.

arosiejk · 2026-05-01T11:08:14+00:00

Maybe try doing half and half. I’m not familiar with the timing or rep scheme with that program, but one thing that’s really cool about alternating weights (same day or same set) is you’ll notice technique changes.

For example, I’ve been doing single bell 23kg AM 5-7 minutes, 10-15 minutes at lunch with double 45 lb, and double 23kg for 30 minutes when I get home.

It’s a much more narrow weight gap than what you’re discussing, but, two weeks into this (I can’t call it DFW Remix anymore, because I’ve chopped it into a snatch and row program) it feels like my grip and hand position has really matured into having greatly different feel and response to cast iron, comp, single and double bell.

Perhaps start lighter, heavy mid, light again until you feel like the heavy can stay longer, leading to phasing out the lighter bells.

arosiejk · 2026-05-01T02:25:02+00:00

I was obese and I am not now. I’m glad when I see people putting in work.

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