Over the weekend, I found out that my Lp(a) levels, a type of cholesterol determined by your genetics, put me at 3x the risk of heart disease. There isn’t anything I can do about this; I have to focus on reducing risk factors that I have some control over (like my Lipo B levels, HDL, LDL, blood pressure, etc.).

This was a timely update given I just released a deep dive into the impact that different lifestyle factors have on health and longevity. Here’s a chart from that article, which highlights the potential impact different interventions can make:

Getting news that you were born with literal bad blood isn’t the best way to reign in the weekend. Still, it’s comforting to know my passion for training like a hybrid athlete is the most impactful thing I can do to de-risk potential heart disease. It’s one of the rare interventions that not only extends longevity, but it improves your quality of life along the way.

Training Updates

I was traveling for 5/7 days last week. Without full control over my schedule, it forces me to adapt my training. Here’s how that ended up:

• I completed my first bench session to-the-book:

  • 4×4@215 lbs, with some build up and back off sets really focused on form.

• My second bench session was combined with a deadlift day on a Smith Machine with a rather large barbell. I wasn’t able to do my assigned weight, so instead it became a session of 5 sets of 4×195 lbs.

• I completed my squat session to-the-book:

  • 5×6×265 lbs @ RPE8 of Box Squat.

• My deadlift session had to be altered a bit:

  • Squat Stance Deadlift w/ a Smith Machine: 2×3×315, 3×3×295

• I ran 32 miles: 4,4,10,6,0,0,8

• Average “freshness” of 6.6.

  • I felt a bit more beat up this week than the previous ones. Those leg lifts crossed over into a weight that starts to take its toll.

• Diet Progress: A lot of seafood while I was out in New England 🦞.

My Goals For This Week

• Lifting:

  • 4×4@215 lbs bench, twice.

  • Box Squat 5×3-5×285 lbs@RPE8.

  • Squat-stance deadlift: work up to a top set of 3-5×315@RPE8, then do 3 back off sets of 3-5×295@RPE8.

• Run 36 miles

A Challenge For The Week

Follow the example set out in last week’s Lifestyle Assessment article. Are there obvious interventions that would make a major impact on your health and longevity?

Real Training serves a purpose.