Ed had an opening in the schedule at 10:00am, so I was invited down to UE for a 50th birthday beat-down.  We repeated my last WOW as Ed had everything tuned from the prior workout such that he could really deliver a whopper.  Without any awareness of my prior performance, I added a rep on everything.  Despite the intense urge for carpet time, I remained standing.  This was truly a fantastic workout for my 50th birthday, and I felt a much better tribute to the day (and to the spirit of BBS that John and I try to represent) than some psycho “milestone” workout.

Lumbar Extension on SS Pulldown- as pre-exhaust for….

Med X Leg Press- set up for end-stop technique

Med X Chest Press

Nautilus Pullover with SS Retrofits

Med X Compound Row with SS Retrofits

There is some fun stuff going on in the training world.  Chuck Spencer (Chasberi of the Darden forum) has moved his thinking and insights to his own blog.  If you are ready to “take the red pill” and “see how deep the rabbit hole goes” then hop over to www.go2strength.wordpress.com. Get a big cup of coffee and put on your thinking cap before you do, though….Chuck delves into some really deep material.  For every time you’ve done some HIT protocol and felt that something just wasn’t quite right, only to bury that feeling; Chuck will resurrect that feeling and offer some shocking insights into the origins of that feeling.  There are incredible similarities between his internalized approach to exercise and that of the RenEx guys, even though he has gravitated toward infimetrics instead of an “external load-based protocol”. What is coming out of this guy’s mind could change everything, or at the very least stimulate some fascinating discussions.

Chris Highcock over at www.conditioningresearch.com has a new book out called Hillfit. It is basically a high intensity training program directed toward hikers and climbers.  Even though it is directed at this particular sport, it is pertinent to any sport as it effectively shows how to combine (and separate) physical conditioning and skill conditioning in the most user-friendly fashion I have seen to date.

Speaking of Chris Highcock, hat tip to him for uncovering this gem that goes into the Body by Science “told you so” file.

The role of skeletal muscle glycogen breakdown for regulation of insulin sensitivity by exercise.


Department of Physical Performance, Norwegian School of Sport Sciences Oslo, Norway.


Glycogen is the storage form of carbohydrates in mammals. In humans the majority of glycogen is stored in skeletal muscles (∼500 g) and the liver (∼100 g). Food is supplied in larger meals, but the blood glucose concentration has to be kept within narrow limits to survive and stay healthy. Therefore, the body has to cope with periods of excess carbohydrates and periods without supplementation. Healthy persons remove blood glucose rapidly when glucose is in excess, but insulin-stimulated glucose disposal is reduced in insulin resistant and type 2 diabetic subjects. During a hyperinsulinemic euglycemic clamp, 70-90% of glucose disposal will be stored as muscle glycogen in healthy subjects. The glycogen stores in skeletal muscles are limited because an efficient feedback-mediated inhibition of glycogen synthase prevents accumulation. De novo lipid synthesis can contribute to glucose disposal when glycogen stores are filled. Exercise physiologists normally consider glycogen’s main function as energy substrate. Glycogen is the main energy substrate during exercise intensity above 70% of maximal oxygen uptake ([Formula: see text]) and fatigue develops when the glycogen stores are depleted in the active muscles. After exercise, the rate of glycogen synthesis is increased to replete glycogen stores, and blood glucose is the substrate. Indeed insulin-stimulated glucose uptake and glycogen synthesis is elevated after exercise, which, from an evolutional point of view, will favor glycogen repletion and preparation for new “fight or flight” events. In the modern society, the reduced glycogen stores in skeletal muscles after exercise allows carbohydrates to be stored as muscle glycogen and prevents that glucose is channeled to de novo lipid synthesis, which over time will causes ectopic fat accumulation and insulin resistance. The reduction of skeletal muscle glycogen after exercise allows a healthy storage of carbohydrates after meals and prevents development of type 2 diabetes.

Post your WOW’s and your thoughts.