DE lower body

5 mins rower/sled
10 min plyometrics
12 x 2 Box squats @ 65% + blue bands
8 x 1 pulls @ 65% + quaded purple
concentric squat 3 x 5 @ 75% at parallel
GHR 3 x max
side bends 3 x 12 each side @ AHAP

ME upper body

Phase 1
ME upper body


3 x 10 ring rows
3 x max paralette pushups
15 min to find ME close grip bench (no pause)
3 x 3 close grip bench @ 90%
3 x max kroc rows AHAP


5 rounds:
10 KB push press @ 24kg
15 GHD situps
rest 1 min between rounds

ME lower body

Phase 1
ME lower body

sled drag 5 min, medium weight
plyometric work 10 mins
15 min to find ME pause squat
10 mins to find heavy triple rack pull (below knees)
10 x 2 power cleans AHAP on the minute
3 x 10 GHD situps @ 10kg
3 x max GHR + purple band (light)

Type 1 Diabetes and Alzheimer's Disease

This week, I came across an interesting article in the journal Experimental Neurology from 2010, titled Type 1 Diabetes Exaggerates Features of Alzheimer's Disease in APP Transgenic Mice.  Now, what does all that mean?  The researchers found that when they induced type 1 diabetes (T1D) in mice that produce high levels of A-beta they performed worse on memory and learning capacity tests.  This suggests a link between T1D and Alzheimer's, which has high levels of A-beta, a protein that forms aggregates inside neurons, synoptic damage and plaque formation.

What's interesting is that T1D is characterised by a failure to produce insulin, as the pancreatic beta cells are damaged by auto-immune processes.  Alzheimer's patients also display impaired insulin function.  The impaired insulin function in the brain is associated with reduced insulin signalling and an increase in behavioral and biochemical features of Alzheimer's.  One of the key findings is that an enzyme called Insulin degrading Enzyme (IDE), not only degrades insulin but also other small proteins, including A-beta.  This leads to the accumulation of A-beta and it's precipitation to form plaques.

And the significance is?

From this study we can infer that untreated T1D increases your risk of developing Alzheimer's Disease.  This doesn't mean that non-T1D are off the hook.  A few years ago there was a study that linked type 2 diabetes to an increased risk of Alzheimer's as well.  This suggests a powerful role of insulin in brain function as both of these diseases are insulin disorders, either too much (T2D) or too little (T1D).

This is a pretty good reason to keep your insulin levels in check.  How do you do this?  Eat a fairly low carb, moderate fat, higher protein diet.  What's the easiest way to do this?

Eat:  Meat, colourful veges, some nuts and seeds, with limited starchy foods and fruits and eliminate sugars and processed foods.

Wow, that sounds like a paleo diet to me.  This will help you keep blood sugar levels in check, avoiding spikes and troughs during the day (and corresponding spikes and troughs of insulin), keep you feeling full (so you eat less, yes calories do matter after a point) and allow your body to access your stored energy (fat if you were wondering).

Any questions don't hesitate to contact me, we are available for nutritional consulting via face-to-face and skype calls.

DE upper body

Phase 1

DE upper body

3 x 10 ring rows

3 x 15 pushups

8 x 3 bench press @ 60% + blue bands

5 x 3 bent over row AHAP

8 x 5 plyo pushups + 60m prowler pushes (high handles 30m, low handles for 30m)

rest 2 min between efforts

New cycle starts today!

Today is the start of an 11-week cycle for the next powerlifting comp on Oct 7.  It will comprise 3 phases, basically going to use bands, double bands then chains for speed work.  ME days will consist of a lot of pause and concentric work, we found it helped for the last comp so it will stay in there.  There won't be much high rep work except on body-weight stuff like GHR's and ring work when it will be to failure.

Phase 1
DE squats
Row/sled drag 5 mins
plyometric work 10 mins
12 x 2 low box squats @ 60% + blue bands
8 x 1 deads off deficit + blue band @ 60%
3 x 5 front squats
3 x 20 GHD situps
3 x max GHR @ body weight

Meet write up

So, last weekend a couple of the boys from SSC competed in a powerlifting meet at Adonis Athletics.  It was a great day (long day) with PR's all round for both Mitch and Alex.  Mitch (-93kg) hit a 192.5 sq, 127.5 bench and a 205 dead while Alex (-83) hit a 160 squat, 120 bench and a 215 dead.  All in all, was a good day of comp with a few things learned along the way.

A few lessons on the whole process of cutting and re-loading:
1.  Water loading is good to drop a bit of extra water.  It does however leave you completely sleep deprived as you piss every hour, even over night.  I was so tired by the end of the week I got sick which didn't help things.

2.  Went a bit light with the carbs during the week.  WHile you want o to deplete glycogen to drop some water (glycogen holds water in a 1:3 ratio), going too light will result in a bit of lightheaded-ness.

3.  When dehydrated, laxatives don't work.  Trying to get rid of the last bit of weight by clearing the system won't work without water.  It does work however when you re-load the morning of competition!

4.  Post weigh-in, re-hydrate first with ORS.  A few things I've read have said that sports drinks and water both bring on diarrhea where as ORS don't.  I used Hydralyte and it worked well.

5.  Supplemented the hydralyte with some quick oats in protein powder and water.  Looks like gruel but tastes pretty nice and provides something solid for the first few lifts.  Also had some pre-workout supps prior to the squats which made me feel half human again.

The re-load was good, the cut no so much.  For next time I'll be water loading for 1-2 days, not 5, then dropping liquids for 24 hours and food for the last 18.  I'll probably halve the carbs but not eliminate them completely until the last 3 days.  I think tsticking to the re-loading protocol should be fine next time as well.

On the training front, both of us brought our grips in for the bench to a close grip.  This helps imensly with keeping a tight upper back and allowing a good drive off the chest, hence the PR's.  More DB work and pause bench was also added so I think that'll stay in as well.

Pause and concentric squatting was added into the lower body program which allowed a much stronger drive out of the hole.

I regards to the attempts and warm-ups.  We both finished our last warm-up way too early, having over 20 mins from then to the first attempt, which then felt un-necessarily heavy.  Mitch's attempts were bang on, hit a PR at 192.5 then missed 200 by the smallest of margins.  My squats on the other hand; 150, 160 felt awesome so I went for 170 and got crushed.  I need to remember that I have depleted my body and maybe have a 5kg jump on my last attempt not 10.  Or be more aggressive in my opening 2 attempts.  Bench was 5kg jumps which went well.  Deads I went 205 then 215 which flew up so I went for 227.5 (500lb). It started moving but got no further than just below my knees.  Like the squats I think a 5kg jump in a depleted state will prove more effective, or again being more aggressive in my openers.

So... stronger then last time, a few PR's, learned some stuff... a good meet.

Training wise, this week will be a muck around/recovery week, a new 11 week template will start from next monday for the next comp on Oct 7.

Deload week

This week will consist of only 2 training days.  Before a comp we usually take the week preceeding as a rest week with some light weights and plyometric work but no ME and greatly reduced DE work.  The plyometrics is to keep the nervous system firing and some light weights to keep the body used to having load on it.

If you're following the workouts from the blog, consider this a complete rest week or do some light cardio and bodyweight work with added recovery like SMR and trigger point therapy.  Make sure your diet is on track as well to aid your recovery.

Enjoy the week off, We'll post a recap of the meet on next Sunday next week.

Here's some photos of the guys for our Saturday weightlifting training, triple snatch balance and OHS work.

DE upper body

5 mins skipping + joint mobility

5 rounds (not for time)
5 ring rows
7 paralette pushups
9 wall squats

7 x 3 bench @ 70% + 20kg chain
concentric JM press + 20kg chain 4 x 6
seated KB press 3 x 10 + 5 plyo pushups each round

DE lower body

5 mins Rowing
10 min plyometric work
10 x 2 box squats @ 70% + 20kg chains
6 x 1 deads@ 70% + 20kg chains
weighted hip ext 3 x max @ 25kg

then:
8min AMRAP
10 KB swings @ 48
5plyo pushups

Military Workout Mon 02 Jul 12

A.M - Select Pers


3 x 1000m Run @ 2:1 rest


P.M - Select Pers


5 rounds of:
Max Heaves + Push Ups @ 2 sec cadence (4 x Heaves)