Powerlifting

Approaching retirement from full-time work, the last thing I would have foreseen doing was to take up powerlifting and get involved in competitions. I had plans to spend more time walking and climbing in the Alps, but increasing knee problems (osteoarthritis) around 2014-2015 put that on hold. I stopped doing Crossfit classes in 2015 and instead started to focus on weight training apart from squats.

I had also been reading various books and research relating to exercise and ageing, and became convinced that to maximise my health and functioning into older age I needed to maintain and improve my strength, and that this was probably more important than the endurance cardiovascular training that I had been doing for many years.

I found that I really enjoyed training with heavy weights and low repetitions (usually in range 3-6) and that my knees felt a lot better after a workout. With some coaching on good technique, I was able to substantially increase the weight and volume I was working with and would often leave the gym with an endorphin high and pain-free knees. Occasional lower back pain (related to an old injury during jujutsu training) also became rarer.

So in 2016 and in my sixties, I got into strength training more seriously and also went to the weekly Strongman training at my gym, where I not only learnt a whole range of fun strength training techniques involving kettlebells, axles, logs, yokes, sleds and other strongman equipment, but I also got excellent coaching on training for the three main powerlifting techniques (squat, bench press, deadlift) from a coach who was a very experienced powerlifter as well as a strongman.

There are three strength athletics sports with a primary focus on strength: Olympic weightlifting, powerlifting and Strongman competition. Olympic weightlifting has two competition lifts: the snatch and the clean and jerk, both of which involve getting the loaded bar completely overhead.  Powerlifting has three competition lifts: the squat below parallel, the benchpress (with a pause of the bar on the chest), and the deadlift. The objective in competition is to maximise the sum of the weight lifted in each of the three lifts, with three attempts allowed for each lift.

Strongman involves a wide range of strength challenges with events such as the log lift, atlas stones, vehicle pull, deadlift, farmer’s walk, and weight throw. Whereas Olympic weightlifting and powerlifting competitions have age and weight classes and athletes choose the weights they will attempt to lift, Strongman events use fixed weights or equipment for all competitors, and aim to achieve maximum distance, time or repetitions as appropriate.

None of the strength sports should be confused with bodybuilding where the focus of training is on muscle hypertrophy and the aesthetics of appearance. While bodybuilders are generally strong, they are not training to maximise strength. Some powerlifters and strongmen may look like bodybuilders, many do not. And in fact some of the strongest lifters in powerlifting competitions do not look particularly muscular, at least in the weight categories below the top open-ended category.

When I started doing strongman class, I added the squat to my training, initially quite lightly loaded (around 50 kg) and worked very hard on achieving good technique.  To my surprise, I found that when the squat was done with good technique to below parallel (hips lower than the position where the top of the thigh is parallel to the floor) I had no knee pain,  even on days when my knees were playing up walking around. My current personal best squat in competition is 107.5 kg (237 lb) which is relatively low compared to my bench press and deadlift, but I am very happy to be able to squat again. I hope to work on lower body mobility and continue to improve my squat.

Opening squat of 95 kg in a powerlifting competition, December 2019

In 2017, I decided to enter the SDFPF Single Lift competition in the bench press and deadlift events, for the fun of it, and to see what was involved in competition.  I also thought it might potentially add to my motivation to train regularly. I was competing in the Masters 5 age category (60-64 years) and the under 100 kg weight class. In the deadlift, my opening lift was a relatively safe 130 kg (in the sense that I was sure that was within my capacity) When I went out for my second attempt at 140 kg, the official told the crowd that this would be a new Swiss record for my age-weight class.  I achieved that and went on to successfully lift 150 kg.  That gave me quite a thrill with the crowd cheering me on, and I was hooked on competing again.

Performing a 100 kg benchpress at the SDFPF Single Lift Championships 2017

Powerlifting competition is very different to most other physical activities in that the goal is to achieve 100% effort in a single lift that typically takes around 5 seconds or less. To achieve that requires the ability to recruit every muscle in your body and maintain maximum tension by “getting tight” through your entire body. This requires training your central nervous system to send signals to your muscles to contract at the limit of their capacities. But beyond this, it requires extreme mental focus and intention. Distraction during the lift, for example starting to think about whether you went low enough in the squat, can result in loss of tension and the failure of the lift, or forgetting to wait for a command to rack the bar (which will disqualify you).

A major appeal of powerlifting training for me is this integration of mind-body training and the intellectual challenge of learning and maximising skill and technique. Somewhat similar to the appeal that the martial arts and alpine climbing have had for me. I have always sought out activities that challenge me mentally and get me to “lean beyond my edge” on a regular basis. Through powerlifting, I am still doing that.

At the 2019 Swiss Drug Free Powerlifting Federation (SDFPF) Championships in  Zuchwil, I set records for my age-weight category (Masters 6, u100 kg, unequipped) for all three lifts and for the total of 390 kg. I was particularly pleased with a personal best of 175 kg for the deadlift, and 100 kg for the bench press, though my squat was a less satisfying 85 as I failed to achieve acceptable depth in the following two attempts.  A month later, at the SDFPF Single Lift Championships (Unequipped) I set two more Swiss records for the squat (100 kg) and the deadlift (180 kg).

Performing a 175 kg deadlift at the SDFPF Powerlifting Championship 2019

More recently in December 2019, I set a new personal best for the deadlift at 190 kg, at a Geneva powerlifting competition, the “Coupe de l’Escalade”. There were no age-weight categories in this competition, with the powerlifting total being adjusted for body weight and age using Wilk/McCulloch coefficients. The McCulloch age coefficient was 1.51 for my age, which was more than 25 years older than the next oldest competitor. Based on these weighted scores, I came 2nd overall in the men’s competition. The following video shows my 190 kg deadlift, equivalent to a lift of 287 kg ( 633 lbs) by a man aged less than 40.

 

Deep maternal ancestry and mtDNA

In February 2014, I did a series of posts on my deep maternal ancestors, identified through a test of mutations on my mitochondrial DNA (mtDNA) which is inherited only from the mother. This test was carried out by Ancestry.com, who have since discontinued tests of mtDNA and Y-chromosome DNA. Costs of DNA tests have dropped dramatically since then, and late last year I ordered an mtDNA test from FamilyTreeDNA (www.familytreedna.com) which carried out a full sequencing of the mitochondrial DNA.

As well as the DNA that makes up the chromosomes in the nuclei of our cells, we also have another type of DNA called mitochondrial DNA (mtDNA). The mitochondria are organs located outside the cell nucleus which convert sugars into energy.  Mitochondria have a small circular loop of DNA, containing only approximately 16,569 base pairs in humans. The circular mtDNA is similar to the DNA of bacteria, and it is thought that mitochondia evolved from symbiotic bacteria that were once free living.

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Australia appears to be committing climate suicide

Media across the world have been publishing articles and photos on the catastrophic bushfires in Australia. Richard Flanagan, a well-known Australian author, published an opinion piece in the New York Times two days ago, which fairly accurately summarized the impact of the fires and the complete inadequacy of the government and political response (Australia Is Committing Climate Suicide).

Mogo, a town on the NSW south coast has been devastated by bushfires. One Mogo resident watched his 92 year old father’s house burning next door. At the time of taking this photo, he wasn’t sure where his father was. Credit: James Brickwood

Here are some quotes from the article:

“Australia today is ground zero for the climate catastrophe. Its glorious Great Barrier Reef is dying, its world-heritage rain forests are burning, its giant kelp forests have largely vanished, numerous towns have run out of water or are about to, and now the vast continent is burning on a scale never before seen.       …….

“The fires have already burned about 14.5 million acres — an area almost as large as West Virginia, more than triple the area destroyed by the 2018 fires in California and six times the size of the 2019 fires in Amazonia. Canberra’s air on New Year’s Day was the most polluted in the world partly because of a plume of fire smoke as wide as Europe.

“Scientists estimate that close to half a billion native animals have been killed and fear that some species of animals and plants may have been wiped out completely. Surviving animals are abandoning their young in what is described as mass “starvation events.” At least 18 people are dead and grave fears are held about many more. …..”

A deceased horse on a property on the outskirts of Cobargo, a town on the NSW south coast that was devastated by bushfires at New Year. Credit: James Brickwood

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Mitochondrial Eve – an update

A recently published paper in Nature (Oct 18) has analysed the mitochondrial DNA of 1,200 indigenous Africans living in the southern part of Africa and identified the ancestral homeland of all humans alive today, the place where mitochondrial Eve lived nearly 200,000 years ago. More on that below, but first some background.

In February 2014, I did a series of posts on my deep maternal ancestors, identified through a test of mutations on my mitochondrial DNA (mtDNA) which is inherited only from the mother. These mutations allowed me to track back through time to mitochondrial Eve, the single woman from whom all humans alive today descended through their female line (mother to mother to mother….).  Specific mutations on the mtDNA define maternal haplogroups, and the founder of a given haplogroups is the specific individual woman in which the defining mutation occurred. All members of a given haplogroup trace their maternal ancestry back to this founder.

DNA tests have become much less expensive, and can include much more detailed testing. In the last three months, I’ve redone a test on my mtDNA and also on my Y DNA, which is inherited only down the male line (father to father to father….). I am still digesting the results of these tests, and will post on them in the near future.  One of the first things I discovered was that the dates associated with haplogroup founders have been revised over time, and as more and more test results are available, and that the terminology used for identifying haplogroups has also evolved.  I also came across very recent research which has pinned down the location where mitochondrial Eve lived, as well as revised estimates of the time period in which she lived.

Haplogroup U5 – the oldest of seven native European haplogroups

My mtDNA haplogroup is U5, the oldest of the seven native European haplogroups. Haplogroup U most likely arose in the Near East, and spread into Europe in a very early expansion, giving rise to seven native European haplogroups, including U5. The presence of haplogroup U5 in Europe pre-dates the last ice age and the expansion of agriculture in Europe. Today, about 10% of modern Europeans are the direct maternal descendants of the founder U5 woman, who has been given the nickname Ursula*. They are particularly well represented in western Britain and Scandinavia.

Ancestral migration path of maternal ancestors for haplogroup U5

Haplogroup U in turn is descended via haplogroups R and N from haplogroup L3, which is associated with a migration of humans out of Africa around 70,000 to 50,000 years ago. The dominant theory of human origins, the “recent African origin” theory, proposes that all modern non-African populations are substantially descended from populations of H. sapiens that left Africa after during that time period. H. sapiens most likely developed in Africa between 300,000 and 200,000 years ago, and there were at least several “out-of-Africa” migrations of modern humans, possibly beginning as early as 270,000 years ago. These early dispersals may have died out or retreated, although some paleoanthropologists argue that they possibly interbred with various other local hominid species and with later humans from “recent-out-Africa” and it just so happens that all the maternal lineages trace back to “recent-out-Africa”. Of all the lineages present in Africa, only the female descendants of Lara*, founder of the L3 haplogroup, are found outside Africa. If there had been several migrations, one would expect descendants of more than one lineage to be found.  Of course, all this could be upturned if descendants of other African lineages are found outside Africa, and can be traced back to earlier migrations.

Mitochondrial Eve (haplogroup L)

Mitochondrial Eve (mt-Eve) is a member of Haplogroup L and lived just before the divergence of macro-haplogroup L into L0 and L1–6 (see diagram below). Today the haplogroup L0 and its offshoots are found mainly in southern and eastern Africa, with particularly high frequencies among the San people (bushmen) of Botswana, Namibia and other countries of southern Africa.

Haplogroup L1 is found in West and Central sub-Saharan Africa. The descendants of haplogroup L1 are also African haplogroups L2 and L3, the latter of which gave rise to all non-African haplogroups.

Phylogenetic tree for mtDNA Haplogroup L, commencing with mitochondrial Eve, the most recent common maternal ancestor (MRCA) of all humans.

A recent paper by Chan et al. in Nature (October 2019) [1] analysed the genomes of more than 1,200 indigenous Africans living in southern Africa and claim to have identified precisely where and when the L haplogroup split into L0 and L1 and when these groups migrated from their homeland.

Chan et al. identified this homeland as Makgadikgadi, a vast wetland some 120,000 square kilometers in area, or roughly twice the area of Lake Victoria, Africa’s largest lake today. Mitochondrial Eve and her descendants lived in this region for about 30,000 years (from 200,000 to 170,000 years ago) before the L0 lineage split into its first subgroup. Today, Makgadikgadi is one of the largest salt flats in the world. Climate models suggest that, 200,000 years ago, it was a fertile oasis.  The map  shows the overall location of Makgadikgadi in southern Africa, and the following map shows  a more detailed view.

Satellite view of the Makgadikgadi salt pans. This area is located about 250 km south of Victoria Falls close to the borders of Zambia, Zimbabwe and Botswana.

Chan et al [1] date the deepest rooting L0 branch to 200,000 years ago (with 95% confidence interval 165,000 – 240,000 years ago).  I have reviewed the most recent comprehensive dating of maternal haplogroups and found that the dates in Fu et al (2012)  [2] and Behar et al [2013] were in reasonably good agreement.  I have used dates from Behar et al, which give a date of  176,700 years ago (confidence interval ± 11,300 years) for mitochondrial Eve, and 136,300 (± 11,700) years ago for L1. This is substantially earlier than the date of the recent out-of-Africa dispersal of L3 around 65,000 years ago.

The Okavango delta, in north-west Botswana, looks very similar to how Makgadikgadi would have looked 170,000-200,000 years ago. Credit: Diego Delso, CC BY-SA 4.0, https://commons.wikimedia.org/w/index.php?curid=75769486

Migrations from the Makgadikgadi homeland

The Makgadikgadi wetlands were large, wet, and lush with vegetation. They would have provided an ideal home for wildlife and for early humans, including mt-Eve. So why did some migrate?  Around 130,000 years ago, there was a major climatic shift associated with the end of the penultimate glacial period. This led to higher rainfall and created “green corridors” leading to the northeast and to the southwest.  In particular, it appears that the ancestral founder of the L1 haplogroup lived around 136,000 years ago among a group that had migrated north into Zambia, and by around 70,000 years ago her descendents had made their way north to the horn of Africa, where Lara (L3 haplogroup founder live).

The “green corridors” proposed by Chan et al [1] helped lead humans out of the ancestral homeland

Chan and his group have extrapolated the likely location of mt-Eve’s homeland from the present-day distribution of the L haplgroup in Southern Africa, and it is always possible that future data may lead to revisions of this conclusion. However, multiple sets of evidence lead to the conclusion that mt-Eve was among the ancestors of the San people of southern Africa, although of course we likely will never know for sure exactly where she lived. And this was not the only ancestral human homeland. Y-DNA evidence suggests that Y-Adam lived in West Africa in a time period even further in the past (this will be subject of a future post) and of course, there may be other ancestral homelands associated with the many other ancestral lines than the purely maternal and paternal.

The San people of southern Africa have one of the most oldest maternal DNA lineages on Earth. They share the Haplogroup L with mitochondrial Eve who lived in northern Botswana nearly 200,000 years ago.


* Bryan Sykes in his 2001 book The seven daughters of Eve gave names to each of the women who founded the seven native European haplogroups, and also names to some of their ancestral haplogroups. He chose names that began with the letter by which the haplogroup was identified. Oppenheimer (The Origins of the British: A Genetic Detective Story, 2006) followed this example and also gave names to both mtDNA and Y-DNA haplogroups. To emphasise that the maternal clan founders were real individuals, who were my ancesters, I have used these names and given my own names to the more recent subgroup founders.

References

[1] Chan EKF, Hardie RA, Petersen DC, Beeson K, Bornman RMS, et al. (2015) Revised Timeline and Distribution of the Earliest Diverged Human Maternal Lineages in Southern Africa. PLOS ONE 10(3): e0121223.
https://doi.org/10.1371/journal.pone.0121223

[2] Fu Q, Mittnik A, Johnson PLF, et al. A revised timescale for human evolution based on ancient mitochondrial genomes. Curr Biol. 2013;23(7):553–559. doi:10.1016/j.cub.2013.02.044
https://www.cell.com/current-biology/fulltext/S0960-9822(13)00215-7?code=cell-site

[3] Behar D, van Oven M, Rosset S, et al. A “Copernican” Reassessment of the Human Mitochondrial DNA Tree from Its Root. Am J Hum Genet. 2012;90(5):936. doi:10.1016/j.ajhg.2012.04.007
Open ArchiveDOI:https://doi.org/10.1016/j.ajhg.2012.03.002

Australian bushfires and global warming

At the beginning of December, 118 forest fires were burning in NSW, 48 of them out of control. The bushfire season started much earlier this year, with more than 140 fires in northern New South Wales (NSW) and Queensland, which destroyed over 600 homes and killed six people. One of these fires destroyed the Binna Burra resort in the Lamington National Park, as well as surrounding rainforest. This was followed by another outbreak of bushfires in November, with more than 129 bushfires in NSW and Queensland. At least 200 houses were destroyed and four people killed.

By the end of November, around 2 million hectares (5 million acres) of bushland had been burnt, and all this before the start of summer and the traditional bushfire season  According to the Climate Council of Australia, the catastrophic, unprecedented fire conditions currently affecting NSW and Queensland have been aggravated by climate change. Bushfire risk was exacerbated by record breaking drought, very dry fuels and soils, and record breaking heat. Since the mid-1990s, southeast Australia has experienced a 15% decline in late autumn and early winter rainfall and a 25% decline in average rainfall in April and May. Across Australia average temperature has increased leading to more record breaking hot weather. Extreme fire danger days have increased.

Extensive fires currently burning in the Blue Mountains

I was in Australia in November to visit family at Noosa. A couple of days before my trip, I was stunned to read on the web that Tewantin, the suburb next to Noosaville where I was headed, was being evacuated because of the threatening bushfire.

While I was in Noosa, the residents of Noosa North Shore were evacuated because of another fire, as were the people who lived around Lake Cooroibah, about 10 km upstream on the Noosa River. Some days later, I drove up to Cooroibah where I saw extensive burnt areas of bush.  The photos below show the fire damage. Most of the trees are evergreen eucalypts (gum trees) and the dead leaves from the heat are orange or brown. Though it may look like autumn colours to those from the Northern Hemisphere, it is actually dead leaves. Most of the larger trees will regenerate, as the ecucalypt forests of Australia have evolved to adapt to fire, with thick bark, an ability to resprout along their entire trunks, and in some cases depend on fire to open their seed pods.  Animals such as the koala bear and other threatened species do not do so well, particularly when the fires are widespread and have significant impact on populations.

Bushland near Lake Cooroiba

Around 2,500 people were evacuated from about 440 homes in this area, but only one house and some sheds were destroyed. A teenage boy on his own in the house that was destroyed managed to make it into the nearby lake as the fire came over.

Burnt forest on the shore of Lake Cooroiba

The fire came quite close to this house.

There is a small housing development here, and the fire came within 50 metres of the houses. I spoke to one resident who told me he and his dog stayed, and hid when the police came to evacuate everyone.

Years ago when I lived in Sydney, there were regularly bushfires in the nearby Blue Mountains where increasing numbers of people were living. Those who stayed with their homes were able to put out spot fires, fill gutters with water, and deal with floating embers. Those who left their houses often returned to find the houses burnt down. Of course, those who underestimated the intensity of the fire and stayed sometimes paid with their lives.

So it’s a difficult call whether to stay or leave. One time in the 1980s, I went up to the Blue Mountains to help some friends during a bushfire. We stayed with the house and fought the spot fires successfully. The house was on a ridge and the wind drove the fire up the side of the ridge and over the house. As the fire approached, the heat increased and it became very difficult to breathe due to smoke. We all wrapped ourselves in wet towels and lay flat in the gutter of the road where the air was clearer. The fire passed over us and we were OK, though somewhat terrified. Australian eucalypts have a lot of eucalyptus oil in the leaves, and the heat vaporises this into the air, so that fires will spread at tree height, and in the most intense fires will leap across the tops of the trees as the eucalyptus oil above the trees ignites.

Fire damaged bark on a tree trunk

Returning to 2019, although Australia has always had devastating bushfires in some years, scientists and fire service chiefs have stated that the fire risk this year is the highest ever. Back in August, the The Bushfire and Natural Hazard Cooperative Research Centre (BNHCR) warned that New South Wales and Queensland and some other parts of Australia faced higher than normal fire potential. The Australian Bureau of Meteorology publishes a Forest Fire Danger Index (FFDI) which combines measurement of temperature, humidity, rainfall, evaporation and wind speel. Their cumulative winter index for 2019 (BOM), published in September, shows the overwhelming majority of the country, with a few exceptions in Victoria, central Queensland and western Tasmania, is experiencing between “above average” and “highest on record” fire conditions when compared with the average since 1950 (see map below). The measured FFDI values were in the extreme category (over 75) across large areas, reaching the catastrophic category (FFDI values of 100 or above) at some locations in New South Wales.

In line with the measured rise in average annual surface temperature over recent decades, the FFDI has been increasing across most of eastern Australia. Projections by Bureau of Meteorology Scientists recently published in Nature (ref), continue to show an increase in FFDI values due to increasing greenhouse gas emissions over the course of the century. This result is robust across a range of climate projection models, methods and metrics. This means that the number of days in the year where the FFDI value represents “Very High” fire danger will increase substantially over the next 50 years.

What is the political response to all this?  The Australian Prime Minister Scott Morrison is a climate denialist and stated that there was no evidence to link the increased bushfire risk to climate change. He went further and stole a line from US poliiticians, telling the nation “Now is not the time to discuss possible causes of the fires, instead we must pray for the victims.”

Extinction Rebellion and other forms of climate protest have become more vocal recently, and Morrison recently announced hi intention to outlaw and criminalize protest by climate activists. The Queensland government is also fast-tracking laws to crack down on climate protesters.

The Australian government is also discussing how to outlaw consumer boycotts of businesses such as coal miners. They have a bit of a problem figuring out how to do that as some of the major banks and investment companies are also avoiding investment in fossil fuels.

Bushland burnt in September near Peregian Beach

Is ASMR an altered state of consciousness?

A few days ago, I was watching Would I Lie to You (WILTY), a BBC panel show in which contestants have to bluff about their deepest secrets…and the opposing team have to find out which ones are true. One of the best things on TV.  On this particular episode, a mystery guest Charlotte came onto the show, and each member of one team had to explain how they knew Charlotte.  Joe Lycett claimed that “In the evenings, I like to relax by watching videos of her wrapping gifts on YouTube. “

It turned out to be true. Afterwards, I looked up Charlotte on YouTube and found a video of her wrapping presents.

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Ad Astra

Having just seen a standout performance by Brad Pitt in Once Upon a Time in Hollywood, I was keen to see his latest film Ad Astra.  I saw some rave reviews by film critics that perhaps raised my expectations a little too much, because while I enjoyed the film I had some problems with it also. Here is a quote from one review: “In a mesmerizing, minimalist performance, Pitt forms the gravitational center of a film that takes its place in the firmament of science fiction films by fearlessly quoting classics of the genre (as well as those outside it)”.

It pays homage to many classic science fiction and other films, and the central journey to Uranus is very reminiscent of 2001 A Space Odyssey.  Brad does give a great “minimalist” performance as the icily competent, pathologically controlled astronaut, Roy McBride, whose heart rate never rises above 80 beats per minute, even in the opening sequence when he is falling from near space out of control, after an accident on the world’s tallest antenna.

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