Running
Walking-bouncing steps on toes (high knees)
Walking on the heels
Duck Walks
Lunge Walking
Twisting Torso Right and Left
Circular Movements of Arms and Torso
Jumping Exercises
Skipping Rope or jumping in place
Ballistic imitations of the upcoming lifts
Squat: 55% x 3; 65% x 3 x 2; 70% x 3 x 2; (knee wraps off estimated knee wrap max) 80% x 2; 91% x 1 x 3 (20)
Bench Press: 55% x 3; 65% x 3; 70% x 3 x2; 80% x 2; 91% x 1; 93% x 1; 95% x 1; 97% x 1; 91% x 1 (19)
Totals for week #14 Fundamental Lifts (F.L.) = 167
Training time: 2 hours
Squats were probably the best they have been in this short competition cycle. I am becoming comfortable in knee wraps and it showed today. The bench presses were all strong and I had good bar placement and good bar path movement on the singles. One more heavy workout on Monday and then the active recovery begins.
I will make sure and program 5 week competition cycles in the future, as 4 weeks is not enough time for me (especially when adjusting to even knee wraps) to be at my absolute best. We will certainly program a 5 week competition cycle for the single ply meet in July.
PALM SUNDAY.
*Walking the dogs: 60 minutes X 2 sets (morning and evening).
L-tyrosine 30 minutes before G.P.P.
*Elliptical x 20 minutes at a heart rate of 130-140
Developmental S.P.P. Circuit:
*Standing Abdominals x 10
*Oblique?s x 10
*Pull ups x 5
Dumbbell Shoulder Presses x 10
*Biceps x 10
*Triceps x 10
*Delt Raises x 10
*Rear Delt Raises x 10
*Scapula Retraction x 10
*External Rotation x 10
*Forearms (palms up and down) x 10
*Calves x 10
I went from one exercise to the next and to the next until the circuit was complete and then I started over again for a total of 2 circuits. After Tuesday, all G.P.P. and developmental S.P.P. work will cease except walking my dogs.
*Out in the sun with the dogs x 20 minutes.
*Meditation/Visualization x 15 minutes
(roughly)
*Contrast shower x 10 minutes
*Subliminal meditation CD while going to bed
I will be working on an article about the Scottish Highland Games. I have been going and watching my friend Scott Grimm compete for years, and I finally decided to write an official article about it. I will have plenty of pictures and videos to share.
*Walking the dogs: 60 minutes X 2 sets (morning and evening).
L-tyrosine 30 minutes before G.P.P.
*Elliptical x 20 minutes at a heart rate of 130-140
Developmental S.P.P. Circuit:
*Standing Abdominals x 10
*Oblique?s x 10
*Pull ups x 5
*Shoulder Presses x 10
*Biceps x 10
*Triceps x 10
*Delt Raises x 10
*Rear Delt Raises x 10
*Scapula Retraction x 10
*External Rotation x 10
*Forearms (palms up and down) x 10
*Calves x 10
I went from one exercise to the next and to the next until the circuit was complete and then I started over again for a total of 2 circuits. This was the last G.P.P./developmental S.P.P. workout leading up to the Clash of the Titans on April 18th.
*Relaxation massage x 60 minutes. We worked on my nerve zone today since it was the one that showed up lacking a bit in today?s assessment. Surprise, surprise-with all the work I have been doing at 90%+, right?
*Out in the sun with the dogs x 20 minutes. It is very windy and chilly here today. Chilly for us is 60 degrees.
Running
Walking-bouncing steps on toes (high knees)
Walking on the heels
Duck Walks
Lunge Walking
Twisting Torso Right and Left
Circular Movements of Arms and Torso
Jumping Exercises
Skipping Rope or jumping in place
Ballistic imitations of the upcoming lifts
Bench press: 55% x 3; 65% x 3; 70% x 3 x 2; 80% x2 x 5 (22)
Deadlift: 55% x 3; 65% x 3 x 2; 70% x 3 x 2; 75% x 2 x 5 (25)
Training time: 1 hour 41 minutes.
My technical execution was again excellent today. I hit all of my cues and the weights were easy.
I am also very proud, honored, and excited to announce that I am now a part of /sponsored by Titan Support Systems!
Running
Walking-bouncing steps on toes (high knees)
Walking on the heels
Duck Walks
Lunge Walking
Twisting Torso Right and Left
Circular Movements of Arms and Torso
Jumping Exercises
Skipping Rope or jumping in place
Ballistic imitations of the upcoming lifts
Squat: 55% x 3; 65% x 3 x 2; 70% x 2 x 2; (knee wraps off estimated knee wrap max) 75% x 2 x 3 (19)
Bench: 55% x 3; 65% x 3; 70% x 3 x 2; 75% x 2 x 4 (20)
Totals for week #15 Fundamental Lifts (F.L.) = 122
Training time: 1 hour 30 minutes.
Today is Good Friday. It is a day of fasting and no meat for Catholics-which I take seriously. All sets were right on today. The 75% sets could have been speed work. My ability to properly execute lately has been really good.
Running
Walking-bouncing steps on toes (high knees)
Walking on the heels
Duck Walks
Lunge Walking
Twisting Torso Right and Left
Circular Movements of Arms and Torso
Jumping Exercises
Skipping Rope or jumping in place
Ballistic imitations of the upcoming lifts
Bench: 50% x 3; 60% x 3 x 2; 70% x 2 x 2; 75% x 1 x 4 (17)
I’m curious how many grams you take of Acetyl-L-Carnitine, thanks[/quote]
It varies. I am always hesitant to post dosages on such things because everyone is different. I have had my neurotransmitters tested and so I know which amino acids work best for me; and in experimenting I am beginning to hone in on which dose works the best for me.
[quote]Eric Talmant wrote:
mrodock wrote:
Eric Talmant wrote:
*30 minutes out: Acetyl-L-Carnitine
Two more training days until the meet.
All the best at the meet!
I’m curious how many grams you take of Acetyl-L-Carnitine, thanks
It varies. I am always hesitant to post dosages on such things because everyone is different. I have had my neurotransmitters tested and so I know which amino acids work best for me; and in experimenting I am beginning to hone in on which dose works the best for me.
I hope you understand.
[/quote]
This might be a lot more interesting . . . How does one go about getting their neurotransmitters tested?
[quote]mrodock wrote:
Eric Talmant wrote:
mrodock wrote:
Eric Talmant wrote:
*30 minutes out: Acetyl-L-Carnitine
Two more training days until the meet.
All the best at the meet!
I’m curious how many grams you take of Acetyl-L-Carnitine, thanks
It varies. I am always hesitant to post dosages on such things because everyone is different. I have had my neurotransmitters tested and so I know which amino acids work best for me; and in experimenting I am beginning to hone in on which dose works the best for me.
I hope you understand.
This might be a lot more interesting . . . How does one go about getting their neurotransmitters tested?[/quote]
I am working on an article about this, but for right now if you go to http://www.neurogistics.com and poke around, you should have enough information to get started.
Running
Walking-bouncing steps on toes (high knees)
Walking on the heels
Duck Walks
Lunge Walking
Twisting Torso Right and Left
Circular Movements of Arms and Torso
Jumping Exercises
Skipping Rope or jumping in place
Ballistic imitations of the upcoming lifts
Squat: 50% x 3; 60% x 3 x 2; 70% x 2 x 3 (15)
Bench: 50% x 3; 60% x 3 x 2; 70% x 2 x 3 (15)
Totals for week #16 Fundamental Lifts (F.L.) = 62
Training time: 1 hour 2 minutes.
Dave and I will be gone to Dallas, Texas, for the Clash of the Titans from Friday, April 17-Sunday, April 19.
I am working on an article about this, but for right now if you go to http://www.neurogistics.com and poke around, you should have enough information to get started.
[/quote]
This is extremely intriguing, thanks! I certainly look forward to the article
I am working on an article about this, but for right now if you go to http://www.neurogistics.com and poke around, you should have enough information to get started.
This is extremely intriguing, thanks! I certainly look forward to the article[/quote]
You’re welcome. I am going to write another MT article, then an article on the Signet MRT Test, then an article about the facts and fallacies of adrenal fatigue, then cover the mucosal membrane barrier, the neurotransmitters of the brain, and then a stool pathogen test. Stay tuned!
I got 2nd place in the lightweight division and won the lightweight squat and the deadlift. Something is happening to my bench when I squat really heavy. It has been happening quite often lately. I was doing 275-280 for strict singles leading up to the competition and I was taking them out of the rack myself. 260 felt very heavy and 280 only got off my chest half way at the meet. I did not do anything with my body weight. It was a 2 hour weigh-in.
The whole competition is supposed to be online next Saturday.
I got to talk to some good folks: Scott Smith, Jamie McDougal (congrats!), Jeff Phillips, Thomas Phillips, James Hinson, Niko Huslander, Tony Cardella, Jesse Kellum, and Chip Edalgo. If I missed anyone then I apologize.
Next up for us is the USPF Nationals single ply meet in July.
Eric, I am currently following the sheiko programme Dave Bates put together for T-Nation and loving it. Ihave no doubt that I will be stronger by the end of the 13 weeks. My question is what would you recommend I do on completion as I want to stick with a sheiko type programme.
I could just repeat the programme? I am not intending on entering a PL meet at any point in the near future and so my goals are just to get as strong as I can whilst hoping to stay injury free. PBs if they matter are:
Bench 308
Squat 352
Deadlift 462
Been training properly for 2 years with bodyweight of 97kg.