This is a great series of articles. Looking forward to the following on VV.

Interesting hypothesis to explore and have more knowledge and option to cure heart diseases.

Squat 205, Press 120, Deadlift 225. Total 550lbs

MaxRack, and allowed 10 minutes for each move. 250+120+295 = 665 (270 squat last time, but attempted 275. 275 deadlift last time, but best is 330)

105. 60*3. 135 (kg). Not feeling it today so didn't push it. 45kg in total off.

BS --> 102-kg. (225-lb.) SP --> 62-kg. (137-lb.) DL --> 152-kg. (335-lb.) TOTAL: 316-kg. (697-lb.)

Squat305(pr) Press 165(pr) Deadlift 415 Total 885

115. 65. 165. 345kg in 60m. 2.5kg drop on press.

Back squat: 320 (10#pr) Press: 155 Deadlift: 380 Total: 855# - tied my PR

335 high bar back squat in Nanos (final attempt) 165 strict press (still tired from Thursday) 455 deadlift (475 felt impossible today) 955 total (60lbs under recent Pr)

780 Squat-285 Press-185(PR) DL-310 M/59/6’2”/230

M/57/6'2"/176 Squat - 245 Press - 130 Deadlift - 275 Total 650 120 lb. off my PR set in 2011. Sigh...

170, 82, 180

Squat-260 Press-145 Deadlift-370 Total-775lbs 10lb increase from last time

Squat-305 Press-165 Deadlift-435 Total = 905

My wife suffered from a SCAD (spontaneous coronary artery dissection) 2+ years back and we're still no wiser today what caused it - she was perfectly healthy otherwise. Until now I've never read anything which discusses arterial health or the impact of vessels on vessels. Such an interesting post for me because it's helped me to appreciate the massive complexity involved and why a cause and diagnosis may not be so simple.

Squat 310# PR Press 160 PR DL 365 PR

90 minutes outside bike

Back Squat - 225 Press - 125 Deadlift - 240* *Available weight was a limiting factor.

BS-405 DL-495 SP-145 --------- 1045LB M/23/190/5'10"

Squat: 355 (PR) - previous was 345 Shoulder press: 150 Deadlift: 380 (PR) - previous was 375 Total - 885

Two key points 1. The effect is not the cause. Don’t confuse them. 2. Fats do not cause arterial disease. Bandaids don’t cause cuts. It’s easy to spot a cut with a bandaid, but it didn’t cause the cut. Nathan your comment is very interesting about the VV and hemodynamics and circulating pro inflammatory dietary factors.

245 155 315

975- Total: 355 165 455

BS: 260 PR SP: 107 PR DL: 345 Total = 712 lb

315-105-355

Scaled Back squat 135lbs 10-10-10 185lbs 3-3-3 Shoulder press 85lbs 10-10-10 Deadlift 135lbs 10-10-10

Back Squat: 275 Shoulder Press: 140 Deadlift: 320 Total: 735lbs M / 39 / 6’ / 197

Backsquat 254Ibs Shoulderpress 121Ibs Deadlift 331Ibs

BS 365 SP 265 DL 430

not doing a third CrossFit Total Changed the lifts to a different total: 470 Fr. Squat 165 fx1 170 Sumo DL 225 no fail Seated Sh. press 80 fail85*1

750

Did it yesterday. Subbed 100 unbroken 20kg kettlebell clean & jerks (cca 10 minutes).I will do it later next week.

200kg squat ass to grass. 85kg press. 245kg deadlift.

Squat 305 Press 165 Deadlift 255

Weather was too perfect today. Did a long (8.8km) trail run through gnarly forest. Set a PR pace (for rough terrain) of 5:35/km. Then once home, I did slow negative DB shoulder presses 21lbs: 7 secs down, 1 sec up, 2 secs hold – 15 rounds then 9 rounds. 15 was misery!! Next I did 30-second DB OH holds. Nothing like the 1RM stuff, but a heckuva burn!

M / 21 / 5'10" / 204# Squat: 355# Shoulder Press: 190# PR Deadlift: 500# PR

Dealing with a brachioradialis and inner thigh issue. Significantly less than last time. 295 145 345 (pr, which is weird considering the injuries) D 125pr 55 125

Squat 245 Press 145 Deadlift 385 Not pretty but got through it.

Back squat 225 (tied pr) Shoulder press 125 Dead lift 285 Total 635# 3/10/19 215 135 290 640#

Back squat, 1 rep (315lb) Shoulder press, 1 rep (170lb) - mostly strict Deadlift, 1 rep (335lb) 820lb

BS - 265PR/275F SP - 135/140F DL - 285/290F 685 Total Notfeeling 100% today..

The key to the hypothesis that damage to the vasa vasorum drives the development of atherosclerotic plaque resides in the finding that the tunica intima is vastly more than one cell thick. I was taught in medical school that the intima was composed of a one-cell layer of endothelium, which would be very delicate. These cells were nourished by the blood flow within the lumen of the artery. Too much LDL-cholesterol carried by the blood flowing within the artery could invade this single-cell barrier, accumulate under the tunica intima, form a fatty streak, and, with continued accumulation, become plaque. According to histograms I’ve seen published, during normal growth and development the intima grows from perhaps a single cell layer at birth to a size greater than the tunica media, the muscular layer of the artery, by early adulthood. Since the cells deep within this larger intima cannot be nourished by the simple diffusion from the blood coursing through the arteries, another method of feeding these cells has to develop. The vasa vasorum grows from within the deeper layers of the blood vessel to provide sustenance for these intimal cells. If plaque is to develop beneath the intima, the agents creating it must somehow depend on the vasa vasorum to get there. Simple diffusion won’t work. An understanding of the microvascular anatomy, physiology, and pathology described above at the very least renders suspect the current dogma about the development of coronary plaque, i.e., that LDL-cholesterol slips beneath the intima causing endothelial dysfunction, inflammation, and plaque formation. By this theory high levels of LDL-cholesterol hasten the process, thus the near universal prescription to lower LDL-cholesterol to prevent and/or treat heart disease. As the French physiologist Claude Bernard wrote: “Indeed, proof that a given condition always precedes or accompanies a phenomenon does not warrant concluding with certainty that a given condition is the immediate cause of that phenomenon. It must still be established that when this condition is removed, the phenomenon will no longer appear…” And as another researcher, W. E. Stehbens adds from a 1985 paper: “. . . differentiating between cause and non-causative factors is essential. Elimination of the latter only ameliorates or reduces the incidence whereas elimination of the former eradicates the disease. Swamps are not a cause of malaria. Draining swamps may reduce the incidence of malaria but it is eradication of the malarial parasites that eliminates the disease. Reduction in incidence rather than elimination of the disease precludes a causal relationship.” So, if LDL-cholesterol were the causative factor in the development of coronary artery disease, then reducing it to sub-physiological levels would seem to be the answer to eliminating heart disease. But, according to Viktor Subbotin (from whose 2012 paper I took the above two quotes) reducing LDL-cholesterol does not prevent cardiac events in 60%-70% of individuals supposedly at risk by having elevated LDL-cholesterol. According to Subbotin: “Unfortunately, it appears that the scientific and medical communities are focusing on and emphasizing biomarkers that can predict risk, without proof that these biomarkers cause the risk.” Why would this be? Could it be because there exists a multibillion dollar per year industry that provides medications to reduce these biomarkers?

I added in bench. Squats 135x8 150x5 175x3 205x3 235x1 265x1 (10lb PR) 285x1 (30lb PR) Shoulder Press 65x5 75x5 115x2 135x1 (3lb PR) 145x1 (13lb PR) Deadlift 185x5 215x5 250x3 295x1 325x1 360x1 (10lb PR) Bench Press 135x5 155x4 175x3 190x2 225x1 250x1 (10lb PR)

Back squat : #245 Shoulder press # 125 Deadlift # 355

screwed up the order Sh press 145 BS 235 DL 275 m/49/175 Didn't want to, but got it done.

364 kg 126 66 172

Back Squat 350 Shoulder press 195 Deadlift 445 Total 990

Back Squat: 240(PR) Shoulder Press: 130 Deadlift: 330(PR) Total: 700(PR)

Back squat:340lb Press: 160lb Deadlift: 475lb Total: 975lb (Pr)

Back Sqt - 305 Press - 175 Deadlift 320 Total 800 All PR’s since working back from N/K T-cell Lymphoma last February. 168/46years young;)

No squat Shoulder Press: 75# (PR) Deadlift: 230#(PR)- No more plates 305# Figured I’d skip the back squats today to be on the safe side. I’m having pain in my right knee when fully bent. The deadlifts didn’t feel too bad, tried for a more straight leg form. I was fine all day yesterday till about 4 pm, I can’t remember doing anything to it though? And I Finally was able to get 75# again for my SP(it’s been awhile), so my Total may have been a new PR. 🤷🏻‍♀️

Bs 295 Sp 170 DL 325 790

BS: 275 P: 165 DL: 390 T: 830

M/31/5'9/175 190310: 290# Squat, 165# Press, 375# Deadlift = 830# Total Today: 295# Squat, 170# Press, 385# Deadlift = 850# Total Still a ways off from PRs but happy and feeling good building back up. No belt or lifting shoes.

955lbs BS: 375lbs SP: 155lbs DL: 425lbs

Back squat: 165# Shoulder Press: 85 (90=F. Grrr.) Deadlift: 255. Total: 505 lbs.

Backsquat 92,5 kg Press 47,5 kg Deadlift 137,5 kg Total 277,5 kg First time to try crossfit total

I"m new, so I do not understand this training well. So, all of those 3 exercises should be done maximally repetition? Or I"m wrong?! Thanks in advance for your comments and advice.

Champions Club Scaling Notes: RANT: Well here we are again. Seeing this so many times tells me that the workouts we've done recently and the focus we've had on strength in static positions should be translating to these lifts. So use them as a diagnostic. Is your back squat off: be more strict on your L-sits. Is your press off? Be more strict on your handstands. Is your deadlift off? Well... we've done quite a bit of max effort deadlift workouts, so be more strict on those. Or the scales. GROUP VERSION: Since this has come up so much recently, might not be bad to pick one movement of the three and really nail it. Then next time it comes up, pick a different one. A lot of factors - mostly outside of your control - have to be in line in order to do a full Total in an hour session. I'M NOT SURE WHAT TO DO VERSION: Start with an empty bar and do 10 reps that take about 1:30 to complete (meaning you going super slow). Add as much weight as you want, but each set has to go at the same tempo and same reps. You probably won't go high, and that's cool! IT'S NOT MY DAY VERSION: The goal on Not Your Days is to still come out of it feeling like you did something, while moving the needle on technique. Try 7, 10, or 12 reps. Or something. Shoot, do 3 max sets of shoulder press with an empty 45-lb. bar. You'll feel jacked! Check scaling notes in the Compare-To for warmup and other stuff.

Back Squat - 475lbs Strict Press - 205lbs Deadlift - 535lbs Total: 1215 lbs Masters Male 55 - 59 / 250lbs

I somewhat get these posts as a lay person/health teacher, though they are a bit over my head...I'm trying. How can I express/teach them to my middle school students? Make it relevant to them? Any help would be appreciated.

How about a "Son's View on Bypass Surgery". Mom smoked for 35 years, that's on her. The triple bypass, the ensuing amputation of both legs, the gangrene and ultimately the signature needed to remove life support. That's on her Dr's. Read John Barrons Lessons from the Miracle Doctors, the section on blood. Read Bypassing Bypass Surgery. Google "Chelation Therapy".

Very exciting that these posts are taking a deep dive into some vascular pathophysiology! There is also very good evidence that atherosclerosis preferentially develops at sites of geometric irregularity in the arterial tree - branch points, bifurcations, and curvatures. The prevailing thinking is (or at least used to be?) that the site-specific development of atherosclerosis results in part from the influence of low and/or disturbed blood flow in these arterial regions. I believe these same atheroprone sites, e.g. the carotid artery, are also characterized by the presence of a developed (and likely, dysfucntional) VV. The post seems to suggest that the VV is the initiating insult, but is it possible that the VV is itself secondary to pathologic hemodynamic stimuli, in combination with circulating pro-oxidative and pro-inflammatory factors resulting from poor dietary habits (e.g., excess refined carbohydrate consumption)? Also related to the hemodynamic signals for vascular adaptation: one advantage of high intensity exercise is the dramatic increase in blood flow and laminar (beneficial) shear stress, even in the geometrically irregular arterial regions that are subject to low and oscillatory flow at rest. The brief interruption of resting pro-atherogenic hemodynamics seems to be one of the benefits of daily exercise for vascular health. The oddly shaped pipes of the ascending aorta, carotid bifurcation, and iliac, femoral, and popliteal branch points of the lower limb arterial tree are no match for the dramatic increases in cardiac output and metabolic demand evoked by, for example, Open 19.5. I haven’t made the measurements, but I have a strong feeling that blood flow and shear stress patterns are vigorous and uniformly antegrade under these conditions! The consequence, in theory, would be a beneficial physiological stimulus for favorable adaptations in the vascular beds exposed to the anti-atherogenic flow patterns associated with exercise. I ask out whether hemodynamics, rather than the VV, could be the root cause of atherosclerosis out of genuine scientific interest as someone who has done *some* work in this area, but I've also been away from it for a while and don't know the latest evidence. It is no longer my main area of scientific expertise, so I’ll respectfully defer to the author of this excellent post on the matter. I think it is great that we're having this sort of discussion in this forum!

Leave it to the wide-eyed medical student to allow the practicing surgeon to see what has been in front of him all along. It is this questioning of established "knowns", whatever those established "knowns" happen to be, that paves the way for a clearer, more accurate picture. Who knows? Perhaps the world is not flat afterall.

The goal today is to lift more than 190310, especially since we are following a rest day. Determining loads for build-up and working sets should be much easier now that we have been performing this workout on a more consistent basis. Athletes who are feeling good, and are going after a personal best, will be advised to build up to approximately 95% of their previous max and attempt a new PR after that. For athletes that are not feeling optimal today, I may have them stay slightly sub-maximal in loading, while keeping mechanics sharp. I will not alter the rep scheme for most of my athletes. However, some of my newer athletes might not be skilled or strong enough to fully benefit from heavy singles. For these athletes, I may have them do sets of 3 to 5 reps at sub-maximal loads. This can potentially be more beneficial and allow for more practice time with the movements. During the workout, weight reductions may be needed for athletes that begin to display significant deviations from sound mechanics. In special circumstances, where athletes lack the ability to achieve full range of motion with sound mechanics, I’ll reduce the range of motion and work on heavy loads. Squatting to a target and deadlifting with the load elevated are both options for today. In between sets I can have them perform very light or unloaded movements striving to achieve full range of motion. For this workout, I will typically give time allocations for each movement to keep the class cohesive and ensure that I finish the class on-time. I will allocate times of 17-20 minutes for the back squat, 10-12 minutes for the shoulder press, and 15 minutes for the deadlifts.

By way of brief explanation, the vasa vasorum are basically arteries for the arteries. It’s a micro-circulation that supplies necessary O2 and nutrients to thicker blood vessels. Prominent in the (large) aorta, can be seen in the coronary arteries (may originate there). It’s a very complex network and a suspected participant in atherosclerotic heart disease and thereby also a potential rescue of sorts in CAD.

I had a 63 yo patient today who described a family history of heart disease and assured me that she was eating a low fat diet. I said, rewind, I am going to turn everything you thought to be true on its head. And you know what, she not only heard me, but she listened. This series of bite sized explanations is perfect for her, for me, too.

Intended Stimulus This is the CrossFit total, because it is a good showing of your strength. However, we are not competing so let's not approach it as such. Let's have a different goal. Today we don't go in just to be strong, we go in to get strong. It is not about what numbers you think you should or ought to get, it is about moving as much weight as you can with sound mechanics. Let the numbers be whatever they want to be. If you lift as heavy as possible within your capacity today, you win no matter what. Athletes who are still working on mechanics, and advanced athletes that one a bigger challenge should work on sets of five instead of singles (enjoy). Athletes new to the lifts should work on their mechanics. Option 1 For load: Back squat, 5 reps Shoulder press, 5 reps Deadlift, 5 reps Option 2 5 sets of not for time 0:30 Bottom of Squat Hold 7 Tempo Back Squats @4211* *4 seconds on descent, 2 seconds pause at bottom, 1 second ascent, 1 second pause up 5 sets of not for time 0:30 Overhead Barbell Holds 5 Tempo Strict Press @4012* *4 seconds on descent, 0 seconds pause at bottom, 1 second ascent, 2 second pause at top 5 sets of not for time 3 Pause* Deadlifts *2 seconds pause one inch from the ground, 2 seconds pause at knee

Globo scale: as is. Obviously the safety rules apply: spotters or spotter arms if using regular plates on the squat. Deadlifts: use pads if the gym staff may yell at you for noise and control it on the way down in this case. If without a barbell today, see about a guest pass/drop in to a CrossFit box, YMCA, Anytime Fitness, Golds, or any other gym with a barbell and rack that will let you do this. If that is not possible, save this one for another day and just move today. Otherwise, work to the heaviest pistol, step up or Bulgarian split squat you can, followed by strict DB press max (or max strict deficit HSPU) , then single leg deadlifts with two dumbbells, getting heavier each set. If you max, do an AMRAP set with the heaviest available dumbbells for each movement maxed.

Squat-345 Press-195 Deadlift-430 Total-970 I WILL make it to the 1000lb mark by the end of the year! M/6-3/218lbs