Cranked-out about an hour’s worth of mixed-intensity fixie riding yesterday evening (rode for a half-hour or so, hung-out at the coffee shop for a while, then hit another half-hour or so on the way home), just to keep the legs loose.  I’d put a tri-tip roast, celerity, and carrots into the crock pot prior to leaving for work that morning, so I had a nice Paleo meal waiting for me when I got home from the ride.

This morning’s workout was basic iron game fare — deadlifts and weighted dips.  Nothing fancy, here — simply basic movement patterns performed at a super-high intensity.

I lead-off each set of deads with box drop jumps (3 reps) as a CNS primer, and each set of weighted dips was preceded by a 3-rep primer of ballistic, bodyweight dips.   Here’s how it all shaped-up:

box drop jumps*: x 3 each round

Conventional deadlift (over/under grip): 225 x 5; 315 x 3; 365 x 3; 385 x 2, 2, 2

ballistic dips: x 3 each round

weighted dips: 45 x 5; 90 x 3; 100 x 3; 105 x 3, 3, 3

The deadlifts and dips were performed with an emphasis on speed of execution — there was nothing slow about any of the day’s movements, everything was geared toward targeting maximum power output.  I probably could have used a little more weight in the deadlifts without sacrificing any speed, however, since I’ve been sprinting and biking pretty hard lately, I decided to err on the side of being too light.

*Step off an 18″ box and, immediately upon landing, rebound over a 30″ box.  Emphasis on minimizing ground contact time.

On-the-Fly Paleo Chow:

Tonight’s dinner:

What do I call it?  Hell if I know.  Hot Italian beef sausage, stir fry beef, cubed lamb, fresh broccoli, olive oil, beef stock, cilantro…spices of various kinds…

I browned the meat and sausage, then threw in the rest of the ingredients and let that simmer for awhile.  Whatever you want to call it, it was pretty damn good.  And I’ve got plenty for leftovers.

Here’s an interesting commentary on Bart Hoebel’s (et al) recent HFCS study; a question/answer format that is rather illuminating.  As you can well imagine, much uproar over this study has come from HFCS-central, and its minions (another take, via the Huffington Post).  I won’t waste a whole lot of time on this; it’s needless, really.  Vet the evidence, and tell me if you’ll want to ever consume this crap again.  ‘Nuff said.


  1. Understand that I wish everyone would avoid HFCS the majority of the time, this study reminds me of the “sucralose swells your liver” study.

    1. Rats are not humans.
    2. The controls were rubbish.
    3. The intake of HFCS was the human equivalent of 3000kcal/day. Competitive eaters don’t touch that amount!

    It’s a dose/response relationship. I choose not to eat HFCS for a host of reasons, but to cite a stacked study using unrealistic conditions for rats isn’t one of them. If they can replicate the same result in humans, great; my eating habits will remain the same.

    • I think this is where Lustig’s work becomes relevant. That and your own n=1 studies. Also of note here are the Walmart/Sam’s/Costco observational studies — correlations of shopping cart contents to the cart owner’s BMI and height-to-circumference ratio 🙂 Seriously, though, I’d love to see a long-term study undertaken (with periodic blood-work — insulin, triglyceride levels) using realistic, teenager/young adult-like consumption levels of HFCS vs equivalent (as measured in “sweetness” levels) “table sugar” amounts and vs a clean, Paleo standard.

      On a personal level, I have no need, or want, to consume any form of sweetener, other than the small amount of fructose present in the smattering of fruit that I consume.

      • You see my concern from this is sort of a reverse Americanism, the mirror image of “If a little is good, more must be better.” You have people blaming their 1 piece of fruit a day as the reason they can’t get lean because it has fructose in it. It’s sad but look at some of the questions over at paleohacks; I’m not making this stuff up!

        There have short term overfeeding studies of fructose on humans, with the intent of seeing how DNL is manipulated, but that’s about it. I’d like to see such a long term study; you could even throw in high carb paleo from tubers for another data point.

        • You see my concern from this is sort of a reverse Americanism, the mirror image of “If a little is good, more must be better.”
          Absolutely. It’s a kind of “fear mongering” that produces a tone-deaf (to whatever the perceived boogieman is) public.

  2. Keith:

    A question oh wise & experienced one.

    I’m just getting back into deadlifts after discovering the Sumo style. I seem to be able to do significantly more weight with less lower back strain.

    What’s your take, if you have one? One better than the other? Am I missing some key benefit by not doing it the conventional way. Incidentally, my trainer says my style on the conventional is just fine, keeping that butt low, both on the lift and getting it down when unloading the weight. Also, on reps, I always release the bar, stand up, then go for another. Still, I sometimes get just a bit uncomfortable in the lower back. No injury, so perhaps that’s just normal I I merely need more strengthening over time.

    • From an overall, systemic point of view, either is fantastic. Body vs heavy metal, in any form or fashion, is a good thing. The conventional DL allows (in my opinion), positioning adjustments that can facilitate a more direct (exaggerated might be a better word) posterior chain (glute/ham/lower back) engagement with a lessened quad contribution, and for that reason, I prefer the conventional over the Sumo variation. Some people do claim that the opposite, for them, is true — so it may boil down to a body/limb proportionality issue. For them I say, rock-on with the Sumo. The bottom line is, unless you’re a competitive athlete, though, or unless you just want to preferentially target the posterior chain, simply roll with whatever feels right for you, and whatever style allows you to hoist the most iron, pain-free.


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