I personally was thinking of doing a volume loading-type scheme where I add 1 set each week for 2-3 weeks, then as scheduled use the intensification phase and test new RMs, then repeating. Weight progression would be simply adding weight to the bar when I can successfully perform the sets+reps, but still adding 1 set per week.
[quote]cobain67 wrote:
I personally was thinking of doing a volume loading-type scheme where I add 1 set each week for 2-3 weeks, then as scheduled use the intensification phase and test new RMs, then repeating. Weight progression would be simply adding weight to the bar when I can successfully perform the sets+reps, but still adding 1 set per week.
[/quote]
http://www.T-Nation.com/readTopic.do?id=1057591
Read that if you havn’t already.
Honestly bro, I would opt for poundage/density increases instead of volume on this program. Adding too much volume on this woulkd burn you out QUICK.
If you do do it that way, I would start over with the volume after the testing week.
Yeah, I read that thread earlier today, good read.
Anyhow, as far as the volume increase goes, I think you’re right, it would be wiser to increase intensity/weight used. I think I will do the same with shortening rest/upping intensity as IamMarqaos recommends in the last few posts of that thread.
I think I’ll keep a log here on T-Nation just for shits.
Thanks for the help, and congrats on all the progress you’ve made.
[quote]cobain67 wrote:
Yeah, I read that thread earlier today, good read.
Anyhow, as far as the volume increase goes, I think you’re right, it would be wiser to increase intensity/weight used. I think I will do the same with shortening rest/upping intensity as IamMarqaos recommends in the last few posts of that thread.
I think I’ll keep a log here on T-Nation just for shits.
Thanks for the help, and congrats on all the progress you’ve made.[/quote]
Thanks man.
Let me know if you do. I’d be interested in following.
September 5th, 2006
Training: HFT AM Session - 2x12
-A1 DB Military Presses @ 45lbs DBs 2 x 12. 60 seconds rest before A2. Last Time: 75 seconds rest
-A2 Front Squats @ 170lbs 2 x 12. 60 seconds rest before A1. Last Time: 75 seconds rest
-B1 Face Pulls @ 50lbs 2 x 12. 60 seconds rest before B2. Last Time: 75 seconds rest
-B2 DB Flies @ 30lbs DBs 2 x 12. 60 seconds rest before B1. Last Time: 75 seconds rest
-C1 Seated Calf Raises @ 160lbs 2 x 12. 60 seconds rest before C2. Last Time: 75 seconds rest
-C2 Hanging Leg Raises @ Bodyweight 2 x 12. 60 seconds rest before C1. Last Time: 75 seconds rest
Duration: 30 minutes
Comments:
It went even quicker than last time! Everything’s weight will be raised but Im a little worried about the DB Military’s. I’ll probably be going for reps on those the first couple weeks. 5 x 5 tonight.
[quote]El_Animal wrote:
jbodzin wrote:
Happy B-day!
Question for you since you have quite some experience with HSS-100:
Do you think it is possible to get 2 training days per muscle group a week using 2-a-days with HSS-100?
Do you think you could recover fast enough?
How would you group each muscle group between days and AM/PM?
The only way I could see it being possible would be if you only did it for large bodyparts and then did a few supplemental exercises for things like delts, arm etc.
Mon AM - Chest
Mon PM - Back
Tue AM - Quads
Tue PM - Hamstrings/Lower Back
Wed OFF
Thu AM - Chest
Thu PM - Back
Fri AM - Quads
Fri PM - Hamstrings/Lower Back
Sat/Sun OFF
Do delt and tri work after chest sessions. Bi work after back sessions. Calf work after quads and ab work after hamstrings/lower back.
I would only do that if you had a lot of time to recover. (I.E. get a nap during the day)
Do something like streches, foam rolling, CNS showers and meditation between sessions.
[/quote]
Genius! Thanks
September 5th, 2006
Training: HFT PM Session - 5 x 5
-A1 Flat Bench Presses @ 185lbs 5 x 5. 60 seconds rest before A2. Last Time: 60 seconds rest
-A2 Chest-Supported Rows @ 180lbs 5 x 5. 60 seconds rest before A1. Last Time: 60 seconds rest
-B1 Snatch-Grip Deadlift @ 205lbs 5 x 5. 60 seconds rest before B2. Last Time: 60 seconds rest
-B2 Reverse Crunches @ 50lbs 5 x 5. 60 seconds rest before B1. Last Time: 60 seconds rest
-C1 Bradford Presses @ 100lbs 5 x 5. 60 seconds rest before C2. Last Time: 3 x 5, 1 x 4, 1 x 3, 60 seconds rest
-C2 Leg Press Calf Raises @ 410lbs 5 x 5. 60 seconds rest before C1. Last Time: 60 seconds rest
Grip Work: Dynamic Method
-D Plate Pinch Extensions @ 10lbs 1 x 2, @ 5lbs 7 x 2. No Specified rest. Last Time: NA
Supplemental Work: Repetition Method
-F Hyperextensions @ Bodyweight + 45lbs 4 x 8. No specified rest periods. Last Time: NA
Duration: 1 hour 7 minutes
Comments:
I felt awesome for this session. I have no idea why. I even forgot to keep the rest intrevals the same on the C superset because I didn’t get all the reps on the Bradfords last time. With a day of rest tomorrow, I think I will KILL the weight on Thursday and Friday.
What is a central nervous system shower?
[quote]MMAniac wrote:
What is a central nervous system shower?[/quote]
I answered this on the last page bro. You must’ve missed it.
[quote]Brendan wrote:
Get in a shower and make it as hot as you can. Then, about 30 seconds later, make it as cold as you can. Continue this for the duration of the shower (like 5 minutes). It WILL wake your ass up.[/quote]
[quote]El_Animal wrote:
September 5th, 2006
Training: HFT PM Session - 5 x 5
-A1 Flat Bench Presses @ 185lbs 5 x 5. 60 seconds rest before A2. Last Time: 60 seconds rest
-A2 Chest-Supported Rows @ 180lbs 5 x 5. 60 seconds rest before A1. Last Time: 60 seconds rest
-B1 Snatch-Grip Deadlift @ 205lbs 5 x 5. 60 seconds rest before B2. Last Time: 60 seconds rest
-B2 Reverse Crunches @ 50lbs 5 x 5. 60 seconds rest before B1. Last Time: 60 seconds rest
-C1 Bradford Presses @ 100lbs 5 x 5. 60 seconds rest before C2. Last Time: 3 x 5, 1 x 4, 1 x 3, 60 seconds rest
-C2 Leg Press Calf Raises @ 410lbs 5 x 5. 60 seconds rest before C1. Last Time: 60 seconds rest
Grip Work: Dynamic Method
-D Plate Pinch Extensions @ 10lbs 1 x 2, @ 5lbs 7 x 2. No Specified rest. Last Time: NA
Supplemental Work: Repetition Method
-F Hyperextensions @ Bodyweight + 45lbs 4 x 8. No specified rest periods. Last Time: NA
Duration: 1 hour 7 minutes
Comments:
I felt awesome for this session. I have no idea why. I even forgot to keep the rest intrevals the same on the C superset because I didn’t get all the reps on the Bradfords last time. With a day of rest tomorrow, I think I will KILL the weight on Thursday and Friday.[/quote]
4 plates on the chest supported row is pretty damn good.
[quote]El_Animal wrote:
MMAniac wrote:
What is a central nervous system shower?
I answered this on the last page bro. You must’ve missed it.
Brendan wrote:
Get in a shower and make it as hot as you can. Then, about 30 seconds later, make it as cold as you can. Continue this for the duration of the shower (like 5 minutes). It WILL wake your ass up.
[/quote]
That is damn strange. I actually went back before I posted to see if you had answered and I had missed it. Perhaps I should wear my glasses when reading the forums 
Thanks for the reply dude. So do you take them before or after a hard workout? Is the point to wake up your CNS or help it recover?
I don’t know if I would call a CONTRAST shower a CNS shower. I would probably consider it more of a peripheral thing. The “idea” behind it is to promote constricting (via cold water) and than dilating (via warm water) of the blood vessels/veins/etc.
Think of it as sort of flushing your muscles with new blood, etc. Not entirely proven, but in practice it seems to work, which is thee most important thing! This is best to do for recovery after a workout. (As a side note, I would probably do 1 min to 90 seconds warm, than 30 seconds cold for 10-15 min, ending on cold.)
If you want to stimulate the CNS before a workout, try taking a 20 minute nap, than, RIGHT AFTER you wake, plunge your feet into ice water for 20-30 seconds, than head right to the gym to warm up. I got that from Mike Robertson I believe. Seems to work well (a lot of nerve endings in the feet, thus, it acts as a CNS stimulator).
Cheers,
Pat
[quote]MMAniac wrote:
El_Animal wrote:
MMAniac wrote:
What is a central nervous system shower?
I answered this on the last page bro. You must’ve missed it.
Brendan wrote:
Get in a shower and make it as hot as you can. Then, about 30 seconds later, make it as cold as you can. Continue this for the duration of the shower (like 5 minutes). It WILL wake your ass up.
That is damn strange. I actually went back before I posted to see if you had answered and I had missed it. Perhaps I should wear my glasses when reading the forums Thanks for the reply dude. So do you take them before or after a hard workout? Is the point to wake up your CNS or help it recover?
[/quote]
[quote]Tags wrote:
I don’t know if I would call a CONTRAST shower a CNS shower. I would probably consider it more of a peripheral thing. The “idea” behind it is to promote constricting (via cold water) and than dilating (via warm water) of the blood vessels/veins/etc.
Think of it as sort of flushing your muscles with new blood, etc. Not entirely proven, but in practice it seems to work, which is thee most important thing! This is best to do for recovery after a workout. (As a side note, I would probably do 1 min to 90 seconds warm, than 30 seconds cold for 10-15 min, ending on cold.)
If you want to stimulate the CNS before a workout, try taking a 20 minute nap, than, RIGHT AFTER you wake, plunge your feet into ice water for 20-30 seconds, than head right to the gym to warm up. I got that from Mike Robertson I believe. Seems to work well (a lot of nerve endings in the feet, thus, it acts as a CNS stimulator).
Cheers,
Pat
MMAniac wrote:
El_Animal wrote:
MMAniac wrote:
What is a central nervous system shower?
I answered this on the last page bro. You must’ve missed it.
Brendan wrote:
Get in a shower and make it as hot as you can. Then, about 30 seconds later, make it as cold as you can. Continue this for the duration of the shower (like 5 minutes). It WILL wake your ass up.
That is damn strange. I actually went back before I posted to see if you had answered and I had missed it. Perhaps I should wear my glasses when reading the forums Thanks for the reply dude. So do you take them before or after a hard workout? Is the point to wake up your CNS or help it recover?
[/quote]
What he said.
September 7th, 2006
Training: HFT AM Session - 3 x 8
-A1 Incline BB Bench Presses @ 170lbs 3 x 8. 45 seconds rest before A2. Last Time: 75 seconds rest
-A2 Hyperextensions @ 30lbs 3 x 8. 45 seconds rest before A1. Last Time: @ 25lbs, 75 seconds rest
-B1 Hack Squats @ 270lbs 3 x 8. 45 seconds rest before B2. Last Time: 75 seconds rest
-B2 DB Rows @ 40lbs DBs 3 x 8. 45 seconds rest before B1. Last Time: @ 40lbs DBs, 75 seconds rest
-C1 Seated Calf Raises @ 175lbs 3 x 8. 45 seconds rest before C2. Last Time: 75 seconds rest
-C2 Reverse-Grip Curls @ 45lbs 3 x 8. 45 seconds rest before C1. Last Time: @ 45lbs, 75 seconds rest
Duration: 35 minutes
Comments:
So I come into this work thinking I’m going to kick it’s ass. I’m feelin’ great and everything going good. I get there and do my first superset and damn was that incline press hard on the last set. I only managed to get 7 before I failed and had to get someone to lift it off my chest (lol). I go through the rest of my session doing fine and wondering what happened. Then, right before my last set I realize I was supposed to rest 60 seconds instead of 45. So I actually got at least a minute’s less rest on everything. I’m going to give myself the benefit of the doubt and say that I woulc’ve got it had I had more rest. Sop the weight goes up next time.
I am having trouble constructing a diet plan for this program, being that right now I am pretty much not doing any other activity outside the 2 a day training. I can’t seem to decide where to place cals for growth with the shift in energy expenditure…
Prior to this I trained 5x/week higher volume with 30-35 minutes of cardio post workout each day, eating carbs in meals 1-3 and only veggies as carbs in the meals following. Now that I am training 2x/day I am uneasy about eating carbs again later in the day, as well as reducing PW cardio or cutting it out… Any recommendations?
Also, what does your supplementation look like? do you take any stimulants?
thanks
[quote]cobain67 wrote:
I am having trouble constructing a diet plan for this program, being that right now I am pretty much not doing any other activity outside the 2 a day training. I can’t seem to decide where to place cals for growth with the shift in energy expenditure…
Prior to this I trained 5x/week higher volume with 30-35 minutes of cardio post workout each day, eating carbs in meals 1-3 and only veggies as carbs in the meals following. Now that I am training 2x/day I am uneasy about eating carbs again later in the day, as well as reducing PW cardio or cutting it out… Any recommendations?[/quote]
Are you endo? If not, then there’s nothing to worry about.
What time of day were you training before? You DID have carbs PWO right?
If you are indeed endo, do cardio on off days (low intensity) for prevent fat gain. But, if you’re too see gains on this program you HAVE TO eat.
Would you mind posting up a typical day and/or what you’re thinking about doing?
[quote]cobain67 wrote:
Also, what does your supplementation look like? do you take any stimulants?
thanks [/quote]
OK ummm
With Meal 1: (breakfast AKA PPWO)
Multi
Tribby
Half Dose of Greens capsules
Apple Cider Vinegar
3 fish oil
1 saw palmetto
4 cla
With Meal 2:
Half Dose of Greens capsule
Chromium Picolinate (I really feel that this works for me)
With Meal 3:
B Complex
Chromium Picolinate
With Second PWO:
Ester C
Potassium
Chromium
With Second PPWO:
4 fish oils
4 cla
digestive enzyme
Before Bed:
ZMA
Tribby
Melatonin
September 7th, 2006
Training: HFT PM Session - 6 x 4
-A1 Back Squats @ 275lbs DBs 6 x 4. 60 seconds rest before A2. Last Time: 60 seconds rest
-A2 DB Floor Presses @ 65lbs DBs 6 x 4. 60 seconds rest before A1. Last Time: @ 60lbs DBs, 60 seconds rest
-B1 Push-Presses @ 140lbs 6 x 4. 60 seconds rest before B2. Last Time: @ 165lbs 1 x 4, 2 x 2, 1 x 3, 1 x 1, 1 x 0, 60 seconds rest
-B2 One-Arm BB Rows @ 100lbs 6 x 4. 60 seconds rest before B1. Last Time: 60 seconds rest
-C1 Standing Calf Raises @ 410lbs 6 x 4. 60 seconds rest before C2. Last Time: @ 400lbs, 60 seconds rest
-C2 Lying Leg Curls @ 100lbs 6 x 4. 60 seconds rest before C1. Last Time: @ 100lbs, 60 seconds rest
Duration: 1 hour 5 minutes
Comments:
OK, I definitely got closer to fixing this session from last time. I still need more weight on the lying le curls and the calf raises but I want to put more emphasis on the negtive as well. I was sweating my ass off and I’m sure I’ll grow. Tomorrow is 4 x 6 and 5 x 5.
[quote]El_Animal wrote:
cobain67 wrote:
I am having trouble constructing a diet plan for this program, being that right now I am pretty much not doing any other activity outside the 2 a day training. I can’t seem to decide where to place cals for growth with the shift in energy expenditure…
Prior to this I trained 5x/week higher volume with 30-35 minutes of cardio post workout each day, eating carbs in meals 1-3 and only veggies as carbs in the meals following. Now that I am training 2x/day I am uneasy about eating carbs again later in the day, as well as reducing PW cardio or cutting it out… Any recommendations?
Are you endo? If not, then there’s nothing to worry about.
What time of day were you training before? You DID have carbs PWO right?
If you are indeed endo, do cardio on off days (low intensity) for prevent fat gain. But, if you’re too see gains on this program you HAVE TO eat.
Would you mind posting up a typical day and/or what you’re thinking about doing?
[/quote]
Prior to this I trained after meal 1 in the AM. My post workout carbs came from oats/oat bran and fruit.
Alright, here’s what I put together:
6’2"
168lbs
BF%: 8-9% (realistically; calipers read like 2%)
Meal 1:
42g protein
75g carbs
15g fat
*Train (4 scoops XTend, 1/2 scoop EAAs, 15g Waxy Maize)
30g protein
15g carbs
0g fat
Meal 2:
42g protein
75g carbs
15g fat
Meal 3:
42g protein
15g carbs
15g fat
Meal 4:
42g protein
15-30g carbs (grapefruit and lcarb milk + veggies)
15g fat
*Train (4 scoops Xtend, 1/2 scoop EAAs, 15g Waxy Maize)
30g protein
15g carbs
0g fat
Meal 5:
42g protein
50g carbs (oatmeal, veggies)
15g fat
Meal 6:
35g protein
10g carbs
15g fat
This is what I have been doing… Although I know it is not enough for this routine. I just hear so many mixed opinions on what one should do with their macros, timing, etc. that I’ve just given myself a freaking headache, lol…
regarding the above diet, I have been trying for 3100-3200 cals/day on training days, and 2500 or so on off days.
Thanks again for the help, and sorry this is posted in your log…