Some Recent "Research"

I’ve written about my reservations towards scientific research, especially when it comes to topics in the fitness and health and wellness spheres.  Within the last six months there have been three studies that have come out that at first glance make you take a pause.  They claim that the things that you thought were good for you and beneficial to your health are actually counterproductive.  Sometimes it’s the study authors that will make this claim based on their research and other times it is the mouth breathing mainstream media that blows these claims way out of proportion.

The mainstream media sure has a knack for ruining good things and making people afraid of everything.  Let’s look at some of the claims.

The first is what I will refer to as the Red Meat Study which came out in March of this year.  In this study the researchers followed over a 100,00 subjects and tracked their diet via self-reporting.  The researchers found that the more red meat consumed the more likely you were to die from any cause.  In fact, each serving amounted to a 13% increased risk of mortality.  Here were some of the headlines to come out from that little doozy.

Study: Red meat may shorten life spa- CNN

All red meat is bad for you, new study says- LA Times

Study: Red meat raises risk of dying- CBS News

And on and on.  Let’s take a look at what I’ll call the Egg Yolk Study which was just recently published.

The gist of what’s being reported on it is that egg yolks are just as dangerous to your cardiovascular health as smoking cigarettes.  No doubt this led to a bunch of smug assholes feeling all high and mighty for eating their lame egg white omelets.

No doubt there were similar headlines to the red meat study.

Here’s the thing about these “studies”.  They were both observational studies that relied on the self-reporting of its subjects.  They basically followed these people’s health histories and mortality rates and then asked them what they ate.

It sounds nice but there are a lot of problems with this approach.

First, observational studies are also known as corollary studies.  This means that the researchers will look at the data and notice trends like when people eat more red meat they tend to die sooner.  But what the researchers don’t do and is actually impossible is control for other factors that may play into that.  

Most people that eat red meat tend to eat it with a highly processed grain based bun and a cheese-like product and probably some ketchup as well.  Oh, and they’ll have some sliced potatoes that were deep fried in rancid oil as a side.  And probably wash it all down with a fully sugared soda.  And then go home and not move for the rest of the day.  But it’s the red meat (that can barely be called meat) and egg yolks that are killing them.

Riiiiiiight.

Second, these types of studies have never been meant to prove causality.  And in my opinion it is bad science and just plain irresponsible to not make that clear at the beginning and in the conclusions of the research article.

Most news outlets that are going to report on the findings are not going to read the paper and probably not even the abstract.  But making it clear that there are serious limitations to the scope and therefore the implications of the study could possibly mitigate much of the misinformation that gets propagated on a daily basis.

But it’s not the news outlets fault.  Their main job is not to report facts.  It’s to sell ad space.  And add space sells at a premium on shows with a high viewership.   And a high viewership is built on sensationalized stories like the ones above.  And the one below.

Don't even get me started.

It was recently reported that a year of fish oil supplementation has no effect on markers of cardiovascular health….In elderly patients….That have already had a stroke and are on other medications to treat the cardiovascular conditions….And only took one gram of fish oil per day….and were participants in thirty cherry-picked studies to be reviewed out of the literally thousands that have been published.

Step one: Open palm fully.

Step two: Apply directly to face.

Step Three: Repeat until no longer stupid.

Mr. T will pity the absolute shit of these study's authors.

I’m no cardiovascular expert but as someone who consistently takes up to 10 grams of fish oil per day and is relatively healthy even I could point out the serious flaws in that study.  They picked studies where the participants already had one foot in the ground and only an insignificant one gram of fish oil per day.  Say that fish oil is an ineffective treatment.  Don’t imply that it’s ineffective as a preventative measure.

But I’m done bashing on studies.  There are a lot that are done for the right reasons and are beneficial to the discussion on all topics relating to health and fitness.  Just remember that the old adage remains true:

If you haven't seen They Live take a lap.

Don't believe everything you read.

Sources:

Red meat consumption and mortality: results from 2 prospective cohort studies. A, Pan et al. Arch Intern Med. 2012 Apr 9;172(7):555-63.

J. David Spence, David J.A. Jenkins, Jean Davignon. Egg yolk consumption and carotid plaque. Atherosclerosis, 2012.

Association between omega-3 fatty acid supplementation and risk of major cardiovascular disease events: a systematic review and meta-analysis.  EC Rizos et al.  JAMA. 2012 Sep 12;308(10):1024-33.

I'm Baaaa-aaaack!!

It has been mad long since I've hit you all with some happs in my life and for that I sincerely apologize.  The biggest reason for that is that I had a routine for when I would write.  It was always in the mornings before I went to work or in the evening if I had some free time.  With my new job I start at 6 am every day so the mornings are out and I just haven't really had the motivation in the evening.

Well that shit is about to change.

I've turned a new leaf and I'm getting back on the writing wagon.  I've got a few half written articles waiting to be finished and a few ideas submitted by faithful reader Bonnie.  To kick this thing off I'll give you a few of the details of how my life has changed in the past two months.

Work

I'm now working as a personal trainer at a chain gym called Life Time Fitness.  The clubs themselves are very nice, high-end facilities.  The locker rooms are clean, the fitness floor has a ton of equipment, and the members for the most part are very nice.

The biggest change from NX Level to this job is that I now work on 100% commission.  I'm passed clients by some of the higher ups but it is still up to me to build my business and sell myself to the members.  I had minimal sales experience at NX Level because for the most part it never really felt like selling.  All I ever did was tell people what we did as a facility.  Nine times out of ten by the times I ever talked to a prospective client they had already made up their minds as to whether or not they were going to embark down a path of maximal awesomeness and train at NX.  Not so much here.  You learn real quick how fickle people can be regardless of their financial status.  I feel I can do a great job at explaining my importance, but if someone doesn't want to change they aren't going to see it.  My biggest opportunity lies in getting someone to that point of wanting to change.  Once I do that then I think I'll see a huge uptick in business.

Training

Not going to lie, I've been on cruise control for the past few months.  Haven't really been trying to hit PR or anything.  Just trying to keep the strength up.  I made the executive decision to really change gears with how I've trained the last five or six years.  I'm going to give training for size a shot.  This will require me to back off of the weights a bit and increase the volume.  I"m going to still keep some heavy lifts in, but the majority will be higher rep work.  I'm doing some research on some different modalities and I think I've got a decent handle on it.

I'll be training four days per week.  Day one is legs, day two is chest, triceps and calves, day three is back, traps and biceps, and day four will be shoulders and calves.  I'm going to wave my volume and intensity so it won't be the same thing for three months but a vast majority of my sets will be in the 6-20ish range.  I'll also have to up my calories, but I like to do that more by feel than anything else.  Like anything I'm going to give it my and all and we'll see how it goes.

Reading

I've read two things lately, Jack and Shit.  And Jack just left town.  Reading is another habit that I need to get back into.  I think once I get my business built at work I'll feel better about reading for an hour or so at lunch, but until then I'll just have to find time in the in between times.

Research

I've been reading some stuff here and there but nothing too intense.  That might be part of why I haven't written much.  I haven't found anything that really piques my interest.  I'll keep my ears to the ground but if any of you ever have anything you want researched send it my way and I'll try to get to it.

That's all I got for today.  I promise I'll have some actual content for you by the end of the week.  Huge thanks for reading.  I really do appreciate the support.

200 Pounds: Training and Poetry Slam

Monday: Back Attack

Pendlay Rows: 242 x 8 sets of 3

Face Pulls: 4x25

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Mix Grip Chins: 4x5

Arms and neck work

Pretty average session.  Nothing crazy or special.  Solid 80%er.

Tuesday: Wheels

Squat: up to 425x1, 335 x 2 sets of 5

Trap Bar Jumps: 4 sets of 3

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Barbell Reverse Lunges: 4 sets of 6 on each leg

Barbell Glute Bridges: 50 total reps

Neck: Flexion/Extension x 50 reps each way

DB Shrugs: 1 set of 50

Wednesday: Pressin’ Power

Overhead Press: up to 175x3, 138x5, 108x11

Bench Press: 10, 10, 10, 7, 5 x escalating weights

DB Curls: 3x20

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Band Tricep: 3x20

Squats felt weird on Tuesday.  I never really felt comfortable with them.  I think the next piece of equipment to be added to the Crushatorium is going to be a solid all-around bar that can be used for squats, dead lifts, presses and just about everything in between.  Right now I have two Olympic bars but one is bent and the other doesn't have knurling (the rough part of the bar) in the middle which is important when low bar squatting. 

I'm also adjusting to my girlfriend's mattress.  It's a bit firmer than the one I've been sleeping on the last seven years or so, so there will be a break in period.  And I still don't have my belt.  That all adds up to me being weak as a kitten both in the squat rack and in my head.  And it’s time for that shit to change.

Pressing in all variations is still pressing.  They are definitely the slowest moving lifts for me.  The key for me is consistency.  I just need to keep doing them and they will come up.  I can’t get discouraged because they don’t move like my squat or dead lift.  They are what they are right now and will get better in the future. 

Poetry Slam

Many people would probably be surprised that I started college as an English major.  I've always liked to read and write but decided early on in my schooling that I didn't want it to be a career.  I loved the idea of pursuing a job where I got to lift and get sweated on all day instead (sarcasm). 

Even though I may appear to be a typical meat-head to those that don't know me I still enjoy reading and obviously writing.  And ever since I could remember I've always liked poetry.  I don't get into the technical aspects of it and try to dissect it like it's a puzzle solved.  Each poem means what it means to me even if it is different from what the author intended, if the author intended anything at all.  In other words I'd rather appreciate each poem for the feelings it invokes in me, not because it was well built.

So, with all that said I'm going to share some of my favorite poems with all of you.  I'll share what they mean to me but that should in no way dictate what it means to any of you.  First up is Guillome Apolliniare's Come To The Edge

"Come to the edge."

"We can't we are scared."

"Come to the edge."

"We can’t we will fall."

"Come to the edge."

And they came.

And he pushed them.

And they flew.

I get goose bumps every time I read that poem.  Even typing it I was getting a few shivers.  One of the things that I love about this poem is how it says so much and is so powerful yet is so simple and brief. It speaks volumes while saying very little.

Along with the goose bumps I get a rush of feelings of the people that have pushed me to be better and fly throughout the years.  From my family, to teachers, to bosses and coworkers, all the people that have shaped who I am come back to me.  I wouldn't be where I am without them.  No one person is a vacuum.  Everyone needs a push in the right direction now and then.  They need that friend to tell them what's what.  They need that parent to challenge them to be independent and work for themselves.  They need that boss to not let them fall into a habit of complacency.  In other words, we all need a swift kick in the ass from time to time.

There will also be times when you are the one who needs to do the pushing.  When you want to say, “There, there, it will all be OK.  Let me solve this problem for you,” you will instead have to say, “I’d like to help you but this is a road that you need to travel yourself.” 

It may, and probably will, be painful and you will probably question yourself as to whether or not you are a good friend, parent, teacher, etc.  But in the end things have a tendency of working out.  We have to know that pushing that loved one off the cliff is not abandonment.  We are forcing them to open their wings and fly.  We are forcing them to live their own life, be who they are meant to be and to be free.

Weekend Update: 2 for 1 Special

Tuesday:

Squat: 435x5, 315x16

Bench Press: 245x5 singles

Friday:

Front Squat: up to 365x1

Dead Lift: 528x1, 572x0

RDL: 375x5,5; 265x15

Pretty damn good week of training this week.  I finally got 435 for five.  Next time I do rep work I’ll use 445 and stay with it until I can do five.  I’m kind of doing the same thing with the 315 except I want to hit 20.  Then I’ll move up to something in the 345-365 range.

I went a little off the res on Friday.  I’ve been kind of just plodding along and letting my numbers increase organically instead of forcing them to go.  Not Friday.  I actually missed my first attempt at 365 on Front Squat.  I had the bar a little too high on my neck which must have been pinching my jugular.  Unracking the bar I felt fine but once I sat down with it I started to see black.  In that situation there is no being a hero.  I threw the bar forward onto the safety pins and fell backwards a little.  With a little prodding from Jake I got back on my horse and made that shit happen.

Dead lifting felt great up to 528.  By then I was starting to putter out strength wise.  I was debating between going to 550 or 572.  I threw caution to the wind and the wind threw it right back at me.  I got the bar off the ground but lost my posture bad and just let the bar go.  Even today (Sunday) my glutes are all locked up from it.  Live and learn.

I was a mixed sack of emotions last week, which was my last, at NX Level.  I was excited about what lies ahead; nostalgic about all my great NX Level memories, and genuinely sad about leaving the people that I’ve built friendships with over the past six year.  I had a number of clients express how much of a positive impact I had on their lives and how I inspired them to be better than they were.  This is the highest compliment anyone could have paid me.  What they may not know is that I found my passion through them.  Seeing the look in someone’s eyes after I help them feel or move better is like a drug to me.  Thank you to all who made my time at NX Level some of the best years of my life.

Tuesday:

Squat: 405 x 5 singles

Bench: 245 x 10 total reps

Thursday:

Clean and Press: 176x1; 154x2x2

Single Arm Row: 100x8x4

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Single Arm DB Press: 40x10x4

Friday:

Snatch: 176x1; 154x3 singles

BTN Push Press: 176x5x5

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Trap Bar Dead Lift: 375x5x5

It’s done.  It’s finally done.  Well, not totally done, but it’s a gym.  The flooring is all put in.  All that really needs to be done is for it to be insulated and then it’ll be a year round operation.  Huge props to Amy’s dad, Don, for helping me.  He’s a bricklayer by trade so he was the brains and much of the brawn behind the operation.  I just did what I was told.  He told me what to buy, where to cut, and how to do a lot of stuff I’ve never done.  And we did it and I’m super proud of it.  Amy also had a sign commissioned for me.  I’d say I’ve got it just about made in the shade.  All it needs now is for some action takers to start pouring out their sweat to get better than they were yesterday.  That, and a few other pieces of equipment.  All in due time.

The Hometown He-Man Crushtorium.

The cardio equipment.

With a fully functioning gym only a few steps away I’m going to be experimenting a lot with my volume.  It’s not going to be much of a problem to do more sessions per week and even multiple sessions per day.  I’m going to think about what exactly it is I want to accomplish and develop a plan from there.

The Olympics are in full swing and I’m pretty excited.  In other words I’ve got Olympic Fever!  I love watching weightlifting and wrestling for obvious reasons.  I wrestled in high school and have always enjoyed performing the Olympic lifts, the Snatch and the clean and jerk.  Other sports I’m keeping an eye on are swimming and triathlon.  I trained a few swimmers who competed in the trials and also trained a woman competing in the triathlon but I'll watch just about anything that's on.  I wish good luck and great skill to all those competing but I gotta throw out a USA!  USA!  USA!

I hope everyone has had a great couple of weeks.  I’ll be back soon with some content instead of these boring ol’ weekend updates.  Thanks for staying tuned in.

An Open Letter To My NX Level Family

Dear NX Level Family,

As many of you know I will be moving to Chicago at the end of July and will no longer be employed with NX Level.  It was a hard decision for me to make, but one that I feel will be extremely fulfilling.  The camaraderie and friendship  that I have built with all of you, I know, is not something that can or will be found just anywhere.  As such, I want to take this opportunity to thank you all from the bottom of my heart for the caring, kindness, and compassion you have shown myself and the rest of the NX Level staff over the years. 

The last six years have been extremely rewarding and at the same time, very humbling for me.  Through you I have found a passion for strength and conditioning and helping others achieve their fitness goals.  The fact that you have trusted me to help you improve your performance, your health, and your quality of life is not something I take for granted.

As I begin the next chapter of my grown up life I will take with me and cherish the lessons and generosity that you have shown me.  And even though time and distance will keep us apart I feel great satisfaction that I can always call on any of you as a friend, and you me.

My Deepest Thanks,

Troy Dequaine

Senior Performance Coach and Assistant Director of Performance

Weekend Update: Training, Bachelor Party, and the Final Move

Tuesday:

Squat: up to 485x1, 405x3 paused

Bench Press: 245 x 10 singles

Friday:

Deadlift: 550 x 3 singles

RDLs: 375x5, 265x10

Bent Row: 155x8x4

Abs

This was another good week of training.  The 485 squat felt smooth with fairly good speed.  I really like the three week cycles I’ve been doing with my squat where week one is a 1RM, week two is rep work, and week three is five singles with week one’s weight.  But I think the biggest reason my squat is feeling good is that I’ve been staying somewhat conservative with it and not forcing the weight.  I just let it come and if it feels good I’ll do some more.  Hopefully I get back into the 500 range.  My goal once I’m there is to never get so weak that I can’t squat 500.  Long term goal is 600 raw, but I like where I’m at.

Deadlifting felt awesome.  I didn’t do a ton of warm-up reps, just one or two per warm-up set.  The first two 550 singles were great with no hitch or slow down.  The third one I got loose with my air before I pulled and ended up having to strain a little to get the rep.  No biggie, just need to focus better.

Bench press is still usual bench press.  I’m trying some different things as far as getting my right shoulder to not feel like a pile of goo and so far it’s been feeling on the better side of ok.  Not out of the woods yet but definitely better than where it was.

My diet recently has been pretty solid during the week and haphazard at best on weekends.  My only goal right now with that is to get stronger, maybe a little bigger, but stay in the 200 range.  By the end of the week I’m usually around 197 or so and then the weekend will push it back up to the 202 range.  Once my strength gains start to slow down I’ll readjust what I’m doing, but until then I’ll be staying the course.

I went up to Wisconsin Dells this past weekend for my good friend Lance’s bachelor party and it was a blast to say the least.  Between Friday and Saturday night there were about 14 guys that made the trip.  Friday we went to the local casino.  I didn’t play, I’m not much for gambling, but had a blast drinking beers and watching the other guys play.  One thing I don’t like about casinos is the level of sadness in there.  If you could harness that sadness into energy you’d be a billionaire.  Lots of miserable looking people in that place.

Saturday afternoon we all went paintballing.  I’m not going to lie; I’m the shit when it comes to paintball.  We got challenged by another bachelor party in an elimination game.  At one point there were three of their guys against me at about 15 yards apart behind wooden walls.  Long story short I got all three of them out.  Don’t really know how but I did it.  I’m like the John Rambo of paintball.  At least that game I was.

This weekend I’m making the final move to Chicago.  I’m definitely excited for this next chapter in my life.  I’m going to be with the woman I love and have great opportunities career-wise.  It should be an exciting ride.

Other than that nothing is new on my end.  I hope everyone had a great weekend and has a take no prisoners-style week. 

Weekend Update: Training, Up North, and Freedom

Tuesday:

Squat: 135x5, 225x4, 315x3, 405x2, 475x 5 singles

Bench Press: up to 245x 5 singles

Independence Day at Iron Alley:

Power Clean: up to 205x3x3

Military Press: 165x3x3

Bent Row: 185x6x4

Friday:

Front Squat: 135x5, 185x4, 225x3, 275x2, 315x 3 singles

Trap Bar DL: up to 527 x 3 singles

Training two heavy days per week has been going really well.  My numbers are slowly moving in the right direction, my body weight is staying consistent and I don’t feel trapped in by my program.  It’s flexible enough that if life gets in the way one day I’ll be able to get it in another day.  Training only twice heavy per week also makes me look forward to training.  And when you only have two times per week to get your shit done you’ve got no choice but to put out in those two sessions.

Bench press I’ve been playing ultra conservative on.  I decided this week to bump my training max (the heaviest weight I’ll use in a training session) to 245.  It is going to stay there for a while.  My shoulder feels ok while pressing but does stay sore for a few days afterwards.  I still think my trap is the main culprit in this, but I’ll never know until I put a real concerted effort into getting all the knots out.  That may take a few rough massages though.  Much more than just a lacrosse ball can provide.

I’m beginning to think that the slow cooker is one of the better inventions ever.  I don’t use it as much as I could or should but I’ve never been disappointed by it.  As long as you take the time to sex the meat up with some spices and what not I’d probably never get bored with using it.  I’d never give up grilling meats, but I definitely need to start experimenting with slow cooking more.

With the impending move to Chicago I’ve been shedding myself of some of my earthly possessions.  I’ve gotten rid of a lot of clothes that I haven’t worn in a long time and a lot of clutter that I haven’t used in years.  Let me tell you, it feels good.  It’s almost like losing a lot of weight.  Once all that useless clutter is gone you feel like you can move about better, breathe better, and live easier.  There is definitely a good feeling at having plenty, but in the end it’s just stuff. 

I’ve been looking into minimal living and I’m nowhere near that but the thought of it is attractive, especially the travelling aspect of it.  I am an over packer.  Every time I pack for a trip of more than a few days I get a case of the “just in case” syndrome.  I bring things that I think I’ll need but more often than not end up just leaving in my suitcase.  I bring too many clothes, too many accessories, and too much other stuff that I just don’t need.  So I’ll be practicing consolidation and trying to bring less on the trips that I have planned coming up.

On Wednesday we celebrated our nation’s independence from British tyranny.  I celebrated by lifting at my friend Joe’s new home gym, Iron Alley.  I wore my American flag karate pants and no shirt.  

Very nice set up he has there.  He has a rack stand which is just the business end of a squat rack.  It holds the bar and has a chin up bar and a dip attachment.  He also has a platform, some bumpers, a TRX and something that not a lot of home gyms have, a glute ham.  With that equipment one has almost limitless options. 

Lifting is like packing in a way.  A lot of people try to pack in all this stuff that they don’t really need thinking that it could be the magic bullet that delivers them there goals.  Consistent, hard work on 2-4 core lifts and a few supplementary lifts and one can attain almost any goal whether it be performance or aesthetic based.  Keeping what you need and getting rid of what you don’t is a good thing to put into practice in many areas of life, not just lifting and packing.

I’m on my way home from up north where Amy, her son Tavian, and I spent the weekend with my mom, Stepdad Pete, grandma Donna, sister Stacy, and her boyfriend Manny.  It was definitely what I needed.  Nice and relaxing time on the boat, swimming in the river, and hanging out by the fire pit.  Lots of food, drinks, sunshine, and great people is the recipe for a great time. 

I hope everyone else had a great weekend and is ready to kick the absolute shit out of Monday.  Make it great.