“They are very brave men, the way they talk right up. Now if it was me, I would double-talk.”

Casey Stengel



Remember, if you don’t watch, you can’t bitch and moan later —

The following was performed early, early in the morning on an empty stomach.  I did have a good redeye buzz goin’ on, though.

  1. REA Squats + Behind-the-Neck Push-Press combo x 4’s
  2. Weighted, Regular-grip Pullups x 3’s
  3. Glute Ham Raise (GHRs) x 4’s

3 rounds of the above, then:

Barbell Lunge Isometric x 12 seconds, each leg — followed by:

Barbell Floor Press (rest-pause method), 10 “sets” of 2’s

Total time was still less than 40 minutes, warm-up included.

RJ Nelsen demonstrates the REA (reactive) Squat (actually, he’s doing an OSP squat as he’s using bands, but the motion of the OSP and REA movements are the same) and the Lunge Isometric in a pair of YouTube clips.  For my version of the combo I did in #1 above, simply add on a BTN push-press following each REA squat.  And interestingly enough, Christian Thibaudeau wrote a bit on the floor press in a Monday, T-Nation article.  The rep ranges in all of these exercises are low, and the intensity is high.  I’ve tried, as is my usual, to hone in on the sweet spot between weight used and speed of movement (Power).

In Health,



  1. Hi Keith-
    Is Tues, Thurs, Sat, Sun your “regular” schedule – or basically are you on a 4 day a week type routine, with some variation thrown in here and there? I struggle with how much to do during the week – there is always that time/effort struggle.

    As always, thanks for the information!

  2. AT22,

    I guess you could say that this is my “routine” schedule – but only for the time being. It’s simply a manifestation of how things have fallen into place, given the elements I have to work around – job, schedule, the fact that I have two hour’s worth of commuting time to account for each day, time of year, gym availability, phase of the moon – you get the idea. In an ongoing effort to make do with what I’m given, this is what I’ve ended up with — for now. And the only thing I know for sure is that I’ll have to adjust to another schedule change sooner rather than later. C’est la vie. I think that the ability to morph the Paleo “lifestyle” into an ongoing set of changing circumstances is the key to sustained success. Those who can’t (or choose not to) adapt will undoubtedly fail.

  3. Of course that makes perfect sense. I think I’m finally learning that adaptability is key – including taking advantage of the time when you have it. I definitely tend toward lazy rather than active (complete opposite of my brother, is that weird?).

    (If you can’t tell, I love the blog!)

  4. Now this might be a stretch, but here’s how I see the “lazy factor” – observe how all powerful, heavily muscled (fast-twitch dominant) animals go about their day-to-days. Lots and lots of languid/sleep time interspersed with brief moments of high intensity output. Very little natural body fat on these type animals, due to the inefficient nature of the fast-twitch (relative to slow-twitch) muscle fiber. These animals can’t afford not to be “lazy” during down periods. This is the model I try to follow and the phenotype I’m trying to affect with my workouts and eating patterns.

    I’m glad you’re enjoying the blog, AT22. Please post a link to your own blog in the comments section so that I can add it to my blog roll.


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