Strength Wk1 W/O1

So after a 10 week volume phase, I need to flesh out my strength. I am going to be using a broad 5:3:1 protocol over the next four weeks.

I will re-test my one rep maxes this lunchtime but then revert to my basic climbing/gymnastic oritented workout (as I do most Mondays). The mix of ring work will shift from Chins to Muscle Ups.

Warm Up (5 mins)
Main (40 mins)
1a. Light Sprinting (1x10s, 1x10s, 1x10s)
1b. Light Frog/Tuck Planche (1x20s, 1x20s, 1x20s)
2a. Three MUs to Ring Routine to Lever/RopeClimb (20s, 20s, 20s)
2b. Ring Splits to Cuts (3, 3, 3)
2c. Fingerboard Laddering and Hangboarding (5x5, 5x5, 5x5, 5x5, 5x5)
3. Handstand Straddle (Play@LGKF for time)

All done with a mind to my RM tests earlier. I didn't push it...except on the Rings.

Volume Wk10 W/O2

Another Birthday. Steak tonight along with some cake and wine - before heading out on my new roller blades. Some guys get a sports car to appease their middle age desires - me, I get skates!

Another blue sky-day. I added some easy planche work to extend my workout outside in the sunshine.

Warm Up (5 mins)
Main (30 mins)
1. Rowing (L10;00:01:32x500m)

2a. Wall Walk/BackBridge (15s, 15s, 15s)
2b. Splits (20s, 20s, 20s)
2c. Cuts Left/Right (20s, 20s, 20s)
2d. Tuck Planche (20s, 20s, 20s)

3a. Pistols (32kg, 32kg, 32kg)
3b. Tucked Lever (20s, 20s, 20s)
3c. Two-Arm Chins (5, 5, 5)

All of this was done at de-load intensity. I added some chins in for a bit of easy extra volume.

Volume Wk10 W/O1

Upper body focus. I would have worked out on Monday (lower body), but the hike across the Edale Skyline took it out of me. We covered 20 miles in around 8 hours. It rained heavily at times and in places was very boggy underfoot.

The Vibrams were okay - but I want to make some leg warmers out of an old wet suit as I think that this would keep my lower legs much warmer when wet (and in Vibrams, they ARE going to get wet).

Warm Up (5 mins)
Main (35 mins)
1a. Deadlift (one or two warm up sets, 5x82, 5x95, 5x107)
1b. HSPU/Press/Snatch (12x12kg, 12x12kg, 12x12kg)
2a. Tucked Ice Cream Maker (8, 8, 8)
2b. Regular Chins (12, 12, 12)
3a. Planche Press Ups (8, 8, 8)
3b. Splits/Cuts (1x20s 1x20x 1x20s)

Phenotypic Expression in Action

Researchers have identified a link between certain types of cancer and the activation of dormant DNA:

• 'Long terminal repeats' (LTRs) are a form of 'junk DNA' -- genetic material that has accumulated in the human genome over millions of years. Although LTRs originate from viruses and are potentially harmful, they are usually made inactive when embryos are developing in the womb.
  
  If this process of inactivation doesn't work, then the LTRs could activate cancer genes, a possibility that was suggested in previous animal studies. This latest research has now demonstrated for the first time that these 'rogue' active LTRs can drive the growth of cancer in humans.

Phenotypic expression in action?

Bring Before Me What Is Mine*

Another paleo check-box got ticked by the mainstream media today. The Telegraph announced that "Five minutes exercising in the countryside boosts mental health",

• “A walk a day should help to keep the doctor away – and help to save the country money. There is a large potential benefit to individuals, society and to the costs of the health service if all groups of people were to ‘self-medicate’ more with green exercise.”

Who'd have thunk it? 'Experts' were quoted thusly,

• Experts claim the combination of exercise and the sense of escape that being surrounded by nature and “fresh air” can bring, provides a psychological boost.

Wow, a recommendation to work out outdoors. Recognition that humans like to be on the hills, in a forest or beside the seaside*. Experts should turn their attention to telling us where bears like to do their 'business'. The siloed nature of medicine, health and fitness really doesn't do us any favours - and arguably leads to damage. This is as you'd expect from an agenda that recommends you defy the laws of nature and come out alive*.

I like the notion of 'self medicating with green exercise', but the important bit for me is the implication that if you 'get' the paleo concept, and buy in to its fundamentals, you will see the bigger picture straight off the bat rather than being handed individual pieces of the jigsaw by your doctor, nutritionist and personal trainer (and all in a reactionary fashion as a means of treating condition/syndrome/symptom 'x', 'y' or 'z'), with no real idea of how to fit them all together and no idea if you have all the pieces.

That is the thing about the paleo concept; sure it might lend itself to accusations of romanticism - but this approach drops you in to Paleo Ground Zero (PGZ). Try it; you will get good results and are unlikely to turn back to your former ways (I swear that you'll be mine!*).

Once at PGZ you should be engaging in sporting activity involving short bursts of speed with changes of direction, predominantly bodyweight strength training, some distance work carrying weight for time, and lots of walking. Food wise you will be eating lots of animal and some seasonal fruit and vegetables. Of course getting our doors to play and exercise (and barefoot/Vibramed), will be an obvious choice, as will the emphasis on sleep and limiting exposure to artificial light (for hormone-signalling reasons more than anything).

You don't have to limit yourself to just these things and you should be willing and able to flex both diet and exercise accordingly. But PGZ is a great place from which to start your experimentation.

And then in a few years time some scientist pick up another piece from YOUR jigsaw and proclaim its magical properties on physical and mental well-being.

* Queen - Seven Seas of Rhye.

Inflammation

A little nugget from OnMedica; "Blood enzyme level strongly tied to CHD risk". Thankfully the paleo crowd have had the wisdom of Art Ayers to call upon to warn about both the consequences of chronic inflammation and anti-inflammatory diets long before The Lancet put out such a cautionary message.

The article notes,

• But the authors stress that further studies are needed “because blood pressure and cholesterol themselves were not as strongly associated with heart disease in this study as has been reported previously”.

Wow, did you catch that admission? “[B]lood pressure and cholesterol themselves were not as strongly associated with heart disease in this study as has been reported previously”.

One other article that caught my attention can be found here. It looks like astrocytes can swell up and misfunction, which leads to epilepsy. And what is the role of the astrocytes?

• The astrocyte is known to have a wide range of functions, including supplying nutrients to other brain cells, and even helping the brain cope with damaged nerve cells.

Supplying nutrients. Interesting eh?

Volume Wk9 W/O3

Upper body focus. Tonight I will undertake a circuit of the Edale Skyline. Tomorrow or Sunday I will boulder on my wall.

Warm Up (5 mins)
Main (35 mins)
1a. Deadlift (one or two warm up sets, 5x82, 5x95, 5x107)
1b. HSPU/Press/Snatch (12x12kg, 12x12kg, 12x12kg)
2a. Tucked Ice Cream Maker (8, 8, 8)
2b. Assisted One Arm Chins (12x24kg, 12x24kg, 12x24kg)
3a. Planche Press Ups (8, 8, 8)
3b. Splits (1x20s 1x20x 1x20s)