“Always forgive your enemies; nothing annoys them so much.” – Oscar Wilde 

So I’ve been super busy over the last couple of weeks; barely able to sneak in a few workouts here and there.  Now I hate to beat a dead horse, but here, again, is another reason/example for the “common guy” to leave the periodization concept behind, and roll with Autoregulation.  Life, my friends, happens.  Better to roll with the flow than to get stressed out over not being able to control the tide.  Learn to wave intensities and weave modalities, and you’ll be all the better — not to mention, healthier, fitter and stronger! — for it.

What I’d like to do today is simply post a couple of follow-on links to good stuff I’ve come across in the last few days.  First up is something Michelle & I wrote over at the Paleo f(x) site.  The theme is “building bridges”, and the piece in question is centered on strengthening ties within and between the different dietary factions (vegans, vegetarians, raw foodists, etc…) in an effort to positively nudge awareness and public policy change in the areas we all agree in.  These issues, just to name a few, are humane and sensible animal husbandry, sustainability, fuggled-up governmental subsidy programs, and the “eat local” campaigns.  We can split hairs after we get these issues ironed out.  But until we do get these issues squared away, spending valuable time in inner squabbles is just ridiculous. 

And then there’s the Carl Lanore/Superhuman Radio interview of Ken O’Neill.  This is just flat-out awesome. “Barbell medicine” talk at its finest.  And Ken is an extremely intelligent man with a knowledge bank chock full of all things physical culture. I’m proud to call him both a friend and mentor.  Anyway, enough gushing — go check this interview out.  Excellent, excellent stuff here that you won’t want to miss.

Are supplements necessary?  Loaded question, right?  Well, those of us immersed in the Paleosphere know that such open-ended questions aren’t easily and/or adequately answered in simple, black-and-white terms.  You can have “easy” or you can have “truth”, but you can’t have both.  At any rate, Mark Sisson does an excellent job of eviscerating this recent bundle of inadequate “science reporting”.  Bottom line?  Yeah, if you’re gonna take crappy vitamins, you’re gonna get crappy results.  Output — big surprise! — has everything to do with quality input.  Claiming the inadequacies of exercise based on a study of healthy college students and Jazzercise would be just as ludicrous as what we have with this report.

That quality supplementation — the right, n=1 dose, given at the right time and under correct conditions — can fill nutritional gaps that escape even the best of dietary habits is, in my mind, cheap insurance.  Again, this is why I am such a HUGE fan of ID Life nutrition.  Quite simply, this is quality supplementation done right. 

And speaking of supplementation, remember when I sampled and sent my Holman Omega-3 test sample away?  Well, I got the results back this week and….very surprising, indeed.  I’ll post the full blown results of the test soon, but let’s just say that for a guy who thinks he gets quite a good bit of omega-3 in his diet — well, apparently I don’t.  Or, maybe by some mechanism I’m unaware of, I “burn” through quite a bit.  In any event, I (according to this test, anyway) need to boost my levels even more.  

Chalk up another one for the need of proper, quality, n=1 supplementation.  We’ll see what my numbers look like after 6 months or so on the ID Life protocol.

So, as mentioned above, it’s been a busy, busy time in my life.  Exciting, for sure, but draining and really time consuming as well.  ID Life is gearing up to launch in January.  The storm that is Paleo f(x) is quickly gaining strength, and we’re expanding locations and adding services at Efficient Exercise.  And, too, there’s been a definite uptick in interest in the ARXFit technology and equipment.  All cool, and all super exciting.  And all really time consuming!  So it would be easy to let the workouts slide by the wayside, when so much other, “more important” stuff needs attention.

But I happen to be one of those freaks who will not let his fitness ebb during these periods.  In my mind, fitness is the most important thing, and in my experience, if one can make it through periods like this with an exercise regimen yet intact, that regimen is likely to stick for a lifetime.  It’s kinda like maintaining a Paleo diet through the holidays.  The challenge solidifies the habit.

With that thought in mind, check out the following workout.  The meat of this workout (listed) took about 30 minutes.  I used about 15 minutes prior warm-up to the entry weights listed below, set the music (Chickenfoot!), and generally get a feel for how the day was going to play out.  Trap bar deadlifts and weighted dips was on the agenda.  As I warmed up, I felt like good stuff would come from the middle rep ranges, i.e., the 5 to 7 range.  Here’s how things ended up:

A1) dips: 45/12, 90/10, 115/7 (PR), 115/(4 +3neg)
A2) deadlifts: 255/10, 345/7, 455/6 (PR), 455/(4,2)

So two rep PRs in a single session.  Not too damn bad. Compare and contrast the above workout to this one.  Also, I discuss the Autoreg concept here, and put my Efficient Exercise partner Lesley through a similar workout.

Enjoy the holidays folks.  But don’t let your fitness or diet slide!  You’ll be all the stronger for it rolling into the new year!

In health, fitness and ancestral wellness –





  1. I haven’t listened to the Ken O’Neil interview yet, but plan on it. Dude, you are an animal, great workout. I can’t get enough of your articles, they friggin rock. Everything I’ve read so far, old and new, seems completely logical and makes sense. I read the new stuff you write (and I’m slowly going through older posts) and love all the links you put in because it just leads to more great info and of course more questions 🙂 I was explaining the basics of the auto reg sets to my brother and rhetorically asked, “Why didn’t we think of this?” I seem to be passing on your good word to family members and friends too.

    Regarding your 7 planes of movements you try and hit each week, by what do you mean Brace? I’m sure you’ve covered it, but I haven’t run across the article yet. Thanks for all of the great info. Happy New Year. Jordan.

    • Right on. Thanks for the good words, Jordan. By “brace”, I mean midline (or “core”) stabilization. Think anti-rotation, holding heavy implements overhead, stability during bar work, Turkish get-ups, planks performed in blast strap stirrups, etc.

  2. Thank you. I had my first real workout today in a very long time. Kettle bell swings, push ups and hanging rows put me in my place very quickly. I forgot how hard restarting all of this was, or perhaps my subconscious knew all along and just kept putting it off. Either way, mark one up for me 🙂

  3. The interview with Ken O’Neill was great. Mind blowing/opening. If you people haven’t listened to it yet, it goes by fast.

    • Yep, Ken O’Neill is a walking, talking repository of Physical Culture knowledge. I consider myself lucky to have him living nearby.


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