“The man who never alters his opinion is like standing water, and breeds reptiles of the mind.” – William Blake

I’ll first set this up by looking at last Thursday’s weight room session which consisted of squat cleans and dips.  The dips were the focus of the workout, and were autoregulated; the squat cleans were just a nice bonus 🙂  Anyway, here’s how it fleshed out:

(A1) Squat cleans: worked up to 205 x 3 reps by the time I got into the meat of the dip portion of the workout.  So 5 sets of 3 at 205, interwoven with the 4 “working sets” of dips and the follow-on single ARX horizontal press set.

(A2) Dips: (target 5-rep max or 100lbs x 5 reps) – did a number of warm-up/feel-out sets, then:

1. 50 lbs x 12 reps

2. 75lbs x 5 reps

3. 100 lbs x 5 reps

4. 100 lbs x 4 reps + 2 negatives

(B1) ARX horizontal press x 3 hyper reps

So that’s just one (and one of the most basic) methods of autoregulating an exercise.

Here’s an example of a previous autoregulated dip session using the same methodology, though with a different “supporting cast” as it were –

Which is another cool attribute of autoregulation — the fact that you’re not hemmed-in to any set workout sequence when using a particular exercise.  Blast-out the best you can in the exercise, under the day’s unique set of circumstances.

I followed Thursday’s weight room shenanigans  with a Friday sprint session that looked like this:

On-the-minute, down and back 14 second sprints for distance.  I pulled the plug at 2 misses (attempt 6 and 9) of my day’s best output.  Here’s a related post about the subject of “drop-offs”.  Again, just another method of managing fatigue via autoregulation.

I followed that up with a series of  dual legged hops and drop/rebound jumps and plios, then alternated sets of 3 muscle-ups with 30-yard, steep incline sprints.

And it’s friggin’ hot as hell again this summer in the ATX.  Yeah, I know — big surprise, right?  Anyway, my go-to replenishment drink following a workout bout (or a long fixie-fest) in the heat is a blend of coconut water, whey isolate protein (a protein that is JUST whey isolate — nothing else), and creatine.  In fact, Roger Dickerman mentions the ol’ coconut water/whey protein mix in episode 12 of he and Dr. Colin Champ’s Relentless Roger and the Caveman Doctor podcast — quickly becoming one of my favorite shows of the week.  Make sure to check it out.  Good stuff!

So for any of you heading out to the Ancestral Health Symposium (#AHS12) this week, be sure to drop by and say “hi”.   Hell, maybe we can even find a place to grab a workout…or a very Paleo, post-workout tequila? 🙂  Seriously, though — I do feel quite honored to be given the opportunity to speak at such a prestigious event.  I’ll be speaking on the Efficient Exercise “Prescription” — our method of combining bloodwork, DEXA scans, and expert diet and fitness intervention to eradicate diseases of modernity.  Yes, “eradicate” — because anything less will still cripple the nation, both economically and, well —  in my opinion — spiritually as well.

 

In health, fitness and ancestral wellness –

Keith

 

 

 

 

 

 

3 COMMENTS

    • Yep, another totally legit way to autoregulate. The trick is correlating what X% of max heart rate equates to suitable fatigue, and then relating *that* to the time required to come down to X% max heart rate prior to the subsequent interval. I’ve trained off-season high school wrestlers in this fashion, with good results. The thing is, I think I could have matched the same results using my “educated eye” to gauge fatigue level, without the heart-rate monitor hassle. In other words, just enough of the right technological input is great — and then that input just becomes a hindrance to the experienced coach’s gut instinct.

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