Fix your hormone levels.
The body is one piece, if you fuck with one part, especially one as crucial as the endocrine system, you end up fucking with all parts.
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What do you mean? Sleep longer? Sleep deeper? Sleep with less interruption? Fall asleep quicker?
Believe me, I’m trying mate! 
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This. I feel like I fall asleep pretty quick but I have extremely vivid dreams and wake up 1-2 times and usually wake up wishing I could continue sleeping.
It’s really frustrating when I finally feel like I can relax only to realize there’s only 1 hour left until wake up time
I’m sure you will understand that in my particular case - I don’t give a fuck, haha.
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I’m pretty sure you know this, but just in case, I wasn’t aiming it at you. Nothing but respect for your efforts in that area
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I’m considering giving hemp oil a try, but it’s expensive and apparently doesn’t even work for a lot of people
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Yes, sorry, this was my own perspective overtaking the discussion. I realise the differentiation is of no value to you, other than at most as an intellectual aside.
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I don’t know. I have some things that work for me, but I respond decently to the traditional “tricks”. But, I also tend to write from the perspective of someone that has their pre-bed routine down pat. I feel relaxed as I go to bed, so the things that are at the top of my head are minutiae.
While it sounds like you have done a lot of the fundamental work,
one important thing is also expectation, you write
and I wonder what your feedback is that your current sleep isn’t adequate? (Lack of) recovery? I write this in the context that people that tend to view their sleep problems through the lens that they have sleep problems tend to suffer more from the side-effects. I’m very much not trying to diminish your problems here, so I want to write that out explicitly.
Do you feel relaxed as you go to bed? Have you tried sleeping without an alarm clock? This can either do wonders or make it a lot worse because you might not feel as if you can allow yourself to sleep deeply if you are stressed to get up.
What @dagill2 is saying is also valid.
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This
I’d solve that by scheduling changes before going the supplement route if your schedule is more dictated by choice than outside demands.
No need to apologize. Your point was correct, but even if I personally developed some kind of milder dependancy, I wouldn’t really care (milder as opposed to heroin for example).
Cool. I think that is kind of the point I’m making. If one’s sleep is flaky, and one finds something that consistently ameliorates that then even devoid of a genuine substance addiction (i.e., cannot function without it in the physical sense) I believe that an individual will become psychologically dependent on the drug.
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09.06.
1 push jerk (it’s still the same ohp with leg drive as always but we are now calling it push jerk)
3 x 5 @ 102,5 kg
2 pause front squat (2 sec pause)
4 x 5 @ 85 kg
3 reverse lunges (alternating the legs)
4 x 6 each leg @ 30 kg
4 pendlay row
3 x 10 @ 70 kg
5 seated db press
3 x 10 @ 29 kg
6 hollow holds (hands by side)
3 x 20 sec.
Notes:
- push jerks felt heavier/ slower than they should have at that weight. I am probably carrying a bit fatigue from playing too much tennis last week (3 times opposed to once. Will dial that back!). They weren’t difficult obv. but I felt like everything around my ankles should have been stretched beforehand and my hip drive wasn’t as powerful as usual.
- holy guacamole, I’m gonna feel me legs for the rest of the week. And it wasn’t even squat day yet, lol. Coach is definitely putting me to work.
- very exhausting but so far a nice change of pace. These type of workouts make me feel athletic.
- crashed towards the end. Need to bring carbs for these longer sessions. Or eat better beforehand.
I love having carbs in my water bottle
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In what form?
He grinds up 3 Mars bars and mixes it in water.
I actually always drink my pre-workout during my working. Constant supply of…you know, I don’t even know what.
And also eat something a bit sugary before.
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I don’t, maybe someone else does
I do 30-40g of HBCD on upper-body days and 60g on lower body days. Eat low carb before, just some berries in my last “meal” before my workout. Then I eat more carbs post-workout/pre-bed.
I could do maltodextrine on UB days, but anything above 40g of that does not sit well with me. It’s more convenient to just use the same stuff every day (and saves shelf space). It’d be cheaper though.
The only pre-workout carb I’ve ever consistently handled without the occassional crash is tortilla bread. I tend to opt for that if I’m heading out on a climbing adventure. I find that being somewhat peckish when I enter the weight room sets me up for a really good session. I down about half of my shake after my first work set and then fill it back up. Has worked consistently well for me for a long time now.
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If you blend that in milk, it sounds like an awesome drink.
Good summary of 99% of supplement users, haha.
I never had pre workout myself.
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10.06.
1,5 h walk. For the first 500-1000m, my walk must have resembled that of a hybrid between Frankenstein’s monster and the tin man from the wizard of Oz. Sore af. But nice weather and beautiful forest
Hopped into the infrared chamber afterwards. Then napping.
Recovery at it’s best (well I didn’t do steetching or foam rolling because I’m lazy and didn’t manage my time well).
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