3 rounds

• Run Heartbreak hill [1/2 mile]
• 10 burpees
• 20 kettlebell swings [20kg]
• 30 situps

Time 30:30

21-15-9

• Cleans [40kg]
• Ring dips [jumping]

Time 14:10

Last time 16:10

• 100 pullups
• 100 pushup
• 100 situps
• 100 squats

Time: 27:36

Last time 28:10

I received this book for free as part of LibraryThing's Early Reviewers program.

The Strength Training Anatomy Workout II is a gorgeously illustrated volume. Each of the many workouts is shown with the affected muscles highlighted, and often important variations in the position, posture, and anatomy are diagrammed as well. This book is a sequel, and as such does not contain basic workout information that is found in the first volume.

With the basics out of the way, let's talk about my impression of the book's recommendations. I think overall this book is pretty good, and the anatomy and exercises should be of interest to many strength trainers. However, I did notice some areas where opinions may differ. This book focuses first on building muscle mass, then strength. Training for hypertrophy has become a cultural default in strength training, but it is not the only option. In the discussion of free weights versus machines, some space is given to anatomical variations and how they effect form with free weights, but very little space is given to the influence of flexibility and technique in proper form. For example, in the section on squats, the ratio of torso to femur length and its influence on squat form is discussed, but it was apparent to me from the illustration that increased hip and hamstring flexibility would fix the problem.

As a CrossFitter, I am bound to have some disagreements with the methodology in this book, but overall I think it is good for what it is trying to do.

My other book reviews

Partner exercise

One partner does 10 - 10m shuttles, while the other does one of three exercises:

• Dumbbell push press [2x15#]
• Dumbbell hang power clean
• Alternating lunges

Score is number of reps for both partners.

342 reps total

Dessert was situps

2 minutes situps, 2 minutes rest, 2 minutes situps

62 and 57 situps

Last time was 70 and 40

What is Conscientiousness?

Conscientiousness refers to individual differences in the propensity to follow socially prescribed norms for impulse control, to be task- and goal-directed, to be planful, delay gratification, and follow norms and rules (John & Srivastava, 1999).  As can be seen by the definition, conscientiousness is not really a single, unitary entity.  Rather, it is better thought of as a conglomeration of more specific traits and trait domains. 

Our research on the lower-order structure of conscientiousness has revealed at least 5 replicable facets of conscientiousness:

1.  Orderliness:  The propensity to be organized and neat versus messy and disorganized.

2.  Self-control:  The propensity to inhibit prepotent responses.

3.  Industriousness: The propensity to work hard

4.  Responsibility: The propensity to be reliable, especially in social situations

5.  Traditionality: The propensity to follow socially proscribed norms and traditions

We have done several studies to investigate the underlying structure of conscientiousness and each of these studies has revealed specific facets that have not replicated. 

1.  Decisiveness: The willingness to make a decision and to be firm in one's commitments

2.  Punctuality: The propensity to show up on time to appointments

3.  Formality: The propensity to follow the rules of social decorum

3.  Virtue: The propensity to be honest and to tell the truth

These remaining facets should be considered preliminary and await further replication.

Why is Conscientiousness Interesting?

Conscientiousness is interesting for many reasons. As a trait domain conscientiousness shows an interesting association with age--it goes up.  Not only does it go up, but it does so well into middle and old age (Roberts, Walton, & Viechtbauer, 2006).  This pattern is conspicuous for several reasons.  First, most developmental theories assume personality traits stop changing some time in childhood or adolescence.  The most charitable theories propose that traits continue to develop through young adulthood.  The fact that conscientiousness continues to develop well past young adulthood contradicts established scientific assumptions.  It is also something of a mystery.  Why would people continue to increase on conscientiousness in middle and old age?  What purpose do these changes serve?

Conscientiousness is also interesting because as a trait domain it represents one of the key psychological fulcrums between the individual and society.  Many societies spend inordinate time and energy attempting to make their citizens more conscientious. People are punished and rewarded in order to facilitate greater conscientiousness. Also, people who are more conscientious tend to grease the skids of social intercourse and social functioning--they make society work better for others by simply being conscientious. There is no more compelling personality trait domain for studying the interface between the individual and society.

h/t Dennis Mangan