Everett Chiropractic Center Blog

February 27, 2015

Strength Training: The 3-5 Protocol and the Russian Ladder

I told someone over a week ago that I would put this up here, so I better get with it.

So the coveat here is that we are talking about STRENGTH only. The other is that I claim no authorship for any of this: it all came from the Kettle bell God: Pavel Tsatsouline. He is a fitness genius without equal and I highly recommend any and all of his books. In particular, for the purposes of this Post, his Power to the People, and From Russia with Tough Love. I would also recommend that anyone who wants to claim to be a gym type fitness person also read Naked Warrior and Beyond Bodybuilding. And, it goes without saying, that if you plan on becoming any kind of kettle bell guy, it would be silly not to read his books on that.

Back to the 3-5 Protocol

The first assumptions: the exercise you pick is a STRENGTH exercise; and you can do at least 3 without too much trouble. In this protocol you don’t go to fatigue or even beyond your ability to do a perfect Rep (Pavel is a freak about technique and you should be too if you want to stay safe.)

Here is what you do to get strong: This is about being ‘stronger than you look’, not about building size, but he knows all about that too and makes it equally easy:-)

Do 3-5 Reps

Do 3-5 Sets

Rest 3-5 minutes between sets (it can be longer, as long as you like)

Do this 3-5 days per week.

Gradually build up to 5 sets of 5 reps 5 days per week without much rest between sets. That is a lot of progress if you couldn’t do 5 to begin with! BTW, this might takes many weeks to progress to; it doesn’t matter. When in doubt do what you can longer than you think you should have to before progressing to the next hardest progression.

Then move to a harder exercise (more weight, a variation, a different exercise, whatever).

Ok, now the Russian Ladder…

It’s easier to show than to tell, here is a ladder to 5

1 Rep, then 2 Reps, then 3 Reps, then 4 Reps, then 5 Reps

That’s one ladder… think about it, you’ve done 15 Reps! (And you want to think of each “Ladder” as a “Set”. So… 3 Ladders to 5 would look like this:

1 Rep, then 2 Reps, then 3 Reps, then 4 Reps, then 5 Reps

1 Rep, then 2 Reps, then 3 Reps, then 4 Reps, then 5 Reps

1 Rep, then 2 Reps, then 3 Reps, then 4 Reps, then 5 Reps

With relatively short rests between the 1, the 2, the 3, etc., and relatively longer rests between each ladder (as long as you like really).

That’s 45 Reps! A lot of work got done. No struggle. It was heavy but not too hard. And you will feel it tomorrow.

Other options if, for example, you can’t do 4 Reps: ladders to 3 (1 Rep, then 2 Reps, then 3 Reps), first one, then two, then three Ladders. After this a Ladder to 5 will be a cinch.

You can mess with the numbers all you like. Here is another example: 2 Reps, then 4 Reps, then 6 Reps; 2, then 4 then 6.

When you combine the principles of the Ladder and the 3-5 Protocol, i.e., use the Ladder to get to the 5X5 sweet spot of strength training, you are benefiting from a wealth of hard won knowledge without having to know everything about why what you are doing works so well.

February 24, 2015

Do The Math On Where To Buy Your Supplements

Some people say that our JP+ supplements are expensive. (For some reason the primary research support of claims made and the third party endorsements of quality just aren’t compelling.) To that I usually agree – unless you compare it to the cost of not being healthy - sickness is really expensive – if you do the math.

Others believe that they get the same thing at a bargain price by buying at Walmart, GNC, Target or other retail stores.

You may want to re-think what you get for what you pay – depending on what results you are really after. Don’t take my word for any of this though – gather some facts for yourself.

Click here if you want to buy some of those expensive JuicePlus+ supplements – the ones with more research than any other, with third party endorsement of what is and what is not in them; and the ones that result in a very predictable (clinically proven actually) list of health benefits.

February 14, 2015

“Yes” and “No”

Filed under: Uncategorized — doctordilday @ 10:53 am

Maybe “Yes” is the only love you know;

But sometimes Love shows up as “No”.

February 6, 2015

Pay For Health Now, Or Pay For Sickness Later

I recently placed a JuicePlus+ Order for a friend. I asked whether she wanted the TRIO of Capsules (Orchard Fruits, Garden Vegetables, and Vineyard Berries) or just the Orchard and Garden Blends. There is a significant difference in expense.

She asked me what I thought she should do, and I said, “well, you can pay for health now or pay for disease later” and gave her the choice. She chose to order the TRIO.

You see I am supposed to make recommendations based on evidence. And it’s not just that JuicePlus+ is in a league by itself when it comes to research; it’s also a matter of considering the alternative options. Second best is so far behind that it isn’t even in sight.

For many people at least one meal a day is purchased at the drive-thru. That’s processed food by definition; and junk food on a more-probable-than-not basis. If that’s the case and you can’t, don’t or won’t eat the recommended 7-10 servings of fruits and vegetables each day, then how are you going to make up the difference? How are you going to bridge the Gap? (If you don’t bother now you will be paying for your diseases later.)

When all the options are considered, JuicePlus+ stands out as the best value. You can place an Order here; or give our office a call and we can help you decide what is best and take care of ordering.


P.S. – This friend mentioned, as she often does, that going back nearly 20 years she has never regretted following my advice: whether it’s was exercise, Kangen water (which she now drinks), chiropractic, or supplements. It is worth noting that on each point mentioned the same analysis applies – what is the evidence and what are the options?


February 2, 2015

My Notes From Last Week’s Kangen Water Demo

The corn beef and cabbage was amazing BTW!

Kangen Water Demo            ——           January 28, 2015, Shawn O’Donald’s

Google “bottled water contaminants” for citations… see the movie “Tapped”.

Bad news: Today’s water is the OPPOSITE of what water originally was like.

Oxidizing = stealing (electrons)

Anti-oxidizing = giving back energy (electrons

President was here last mo./or week… American Anti-Cancer Institute (see www.americanaci.org)

Blood effects of Kangen water – it’s all about the electrical charge… therefore you may not feel it… or it may take a while.

Blood pH – 7.365 give or take only a tiny little bit (6.9 pH and you die!) The body will steal from Peter (bones, etc.) to pay Paul (blood).

Tap water has the residue of about 60 different drugs in it, on average.

There are 75 Trillion cells in the body – they all need water to bring in nutrients and remove wastes.

CANCER: right now 1 out of 2 men; 1 out of 3 women.

Reverse Osmosis water has no minerals.

Water is the trucking system of the body.


Two ways to create alkaline water: Chemicals or electrolysis – Kangen isn’t chemicals!

There are 7 large TITANIUM plates in the SD501

January 30, 2015

The Immune System and JuicePlus+ In A Minute And A Half

January 28, 2015

Kids and MSG

Here is a story by Dr. Sears (a JP+ guy but this is not a JP+ story) and a video on MSG exposure and kids. This falls under you-can-never-be-too-careful. It may not be that big of a deal, but if you have a sick kid and no good explanations, it might help. Kids respond really quick to health promotion practices (e.g., chiropractic care, good supplements, etc.) so if the response you expect isn’t happening, it might pay to look at MSG or other excitotoxins.

January 27, 2015

Ancient Beliefs Backed By Science

How nice.

This article talks about both Tai Chi and Meditation putting them in the same scale of revelation as the earth isn’t flat. Check it out if you need more evidence. If you already know that the earth is not flat it isn’t quite so important.

January 19, 2015

He’s Quite A Writer – Martin Luther King, Jr.

Here is today’s Seth Godin Post.

Here is the letter

January 18, 2015

2 Minutes on Simple


January 17, 2015

Boost Immunity As Seen On “The Doctors” TV Show

January 16, 2015

If You Want To Loose Weight…

… Concentrate!

By this I mean concentrate on the positive – on what you want – as in, the goal (which I have argued out to be health, not the absence of your disease). Concentrate on completing the plan you have laid out for yourself, whatever that is. Whether it is an eating plan, an exercise plan, or a plan to reduce whatever stresses trigger your unhealthy eating. Focus on the benefits of following through.

Sick people focus on sickness and the constant parade of treatments focused on their sickness. Healthy people focus on being healthy.

So think about what it will be like (feel like) to achieve the small milestones on the way to your goal. Imagine the feeling of an empty (but happy stomach). Concentrate on that and notice what happens.

Spent time concentrating on the subject of health. Immerse yourself in positive writings, auto and visual teachings on the subject from authorities you trust. Notice what appears in your thoughts and feelings. Are there lessons; is there a message for you there somewhere?

We often don’t know what we don’t know. Look and you might find out. Spend time here rather than wherever you’ve been spending it (your “free” time that is).



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