I have a tennis ball under my calves right now with my leg up on my desk lol. My co-workers don’t make fun of me anymore 
My sleep gets screwed a lot because I train too late and I’m wired but a bit of melatonin does wonders. If I have a good training session then it’s even harder to sleep.
[quote]rehanb_bl wrote:
I know some about it but feel free to throw some info my way
Adding B12?
I am eating a ton of beef (grass fed) should I still add b12? (I work at a sups store so I can get it cheap and will try it anyway).
I am also thinking about adding alpha GPC amongst other things.
My legs feel good right now but my problem is with the forearm tendinitis.[/quote]
Well, here’s a quick and dirty explanation:
You pick 3-4 explosive movements, and circuit them so that you’re moving from one exercise to the next with only brief rest in between. Ideally, you would go from upper body to lower body, switch muscle groups, etc. Just some kind of variation. The idea is that you DO NOT work with a specified number of reps per set, but rather cut each set off at a max of 10 reps, or when you notice that one rep was less explosive than the previous rep (whichever happens first). At that point, you move on to the next exercise. If you feel like an exercise is getting less explosive, you can cut it from the circuit entirely. In general, you want to shoot for a performance increase from rep to rep and set to set, then stop when you’re not seeing that anymore.
Here’s a solid list of exercises from Thibs: Neural Charge/Active Recovery Circuits - Christian Thibaudeau Coaching - Forums - T Nation
Also, I’ve yet to play with the GPC, but I am currently taking a couple of daily doses of DMAE and that seems to be helping a lot (just trained 8 days in a row and plan to train today as well because I still feel great). 300-600mg up to 2x per day is ideal from what I’ve heard- I’m working with two doses of 390mg DMAE, one of which is postworkout and taken with a scoop of Biotest’s Power Drive (which has an additional 200mg of DMAE in addition to some B6, phosphatidylcholine, and L-Tyrosine).
By the way, the tennis ball on the calves (and the bottom of my feet) did wonders for the sore calves. It hurt to walk before but the pain was completely gone after.
[quote]bigmac73nh wrote:
Lol not sure if that was addressing me or rehanb_bl, but I personally train alone most of the time. As I mentioned in my last post, I’m still in college, so I’m working out at the University gym. I’m sure you can guess the kind of lifters that I’m surrounded by most of the time :P.
I typically draw my motivation from within. There are a handful of guys in my gym who take the lifting seriously, and I ALWAYS go heavy and have a good workout when they’re around. It’s nice to be able to talk shop and also to just be in a hard work environment where those around you are killing it and not spinning their wheels.
I should mention that my training has me performing multiple sets at the same weight for the exercises I work on at a high frequency (usually 3-5) rather than continuously ramping and aiming for one top set at ~90+%. It would be a bit more taxing for me to be trying to hit, say, 5 singles/doubles with a max weight each day I train. When I do go heavy (typically 1-2x per week), I certainly go over 90% for my top set unless it’s an off day for some reason. Other days I’ll just hit 5 sets of triples (or maybe up to 6 reps per set if I’m mixing it up and doing lighter form work) at a lower weight.
You’ve inspired me though. Starting next week I’m going to try working up to a single of about 90% of my max on FS each day. Hope your training session tonight goes well!
[/quote]
You should hook up with those guys and train with then more often. You need to train with guys that are serious about training.
90% is the minimum you want to be able to hit on any given session. It will come to you mate, it’ll be really random at the start the you will adapt and hit 92-93% all the time and hit 95% on a good day and hit PB’s 
When was your last PB?
Koing
[quote]Koing wrote:
You should hook up with those guys and train with then more often. You need to train with guys that are serious about training.
90% is the minimum you want to be able to hit on any given session. It will come to you mate, it’ll be really random at the start the you will adapt and hit 92-93% all the time and hit 95% on a good day and hit PB’s
When was your last PB?
Koing[/quote]
[quote]Koing wrote:
[quote]bigmac73nh wrote:
Lol not sure if that was addressing me or rehanb_bl, but I personally train alone most of the time. As I mentioned in my last post, I’m still in college, so I’m working out at the University gym. I’m sure you can guess the kind of lifters that I’m surrounded by most of the time :P.
I typically draw my motivation from within. There are a handful of guys in my gym who take the lifting seriously, and I ALWAYS go heavy and have a good workout when they’re around. It’s nice to be able to talk shop and also to just be in a hard work environment where those around you are killing it and not spinning their wheels.
I should mention that my training has me performing multiple sets at the same weight for the exercises I work on at a high frequency (usually 3-5) rather than continuously ramping and aiming for one top set at ~90+%. It would be a bit more taxing for me to be trying to hit, say, 5 singles/doubles with a max weight each day I train. When I do go heavy (typically 1-2x per week), I certainly go over 90% for my top set unless it’s an off day for some reason. Other days I’ll just hit 5 sets of triples (or maybe up to 6 reps per set if I’m mixing it up and doing lighter form work) at a lower weight.
You’ve inspired me though. Starting next week I’m going to try working up to a single of about 90% of my max on FS each day. Hope your training session tonight goes well!
[/quote]
You should hook up with those guys and train with then more often. You need to train with guys that are serious about training.
90% is the minimum you want to be able to hit on any given session. It will come to you mate, it’ll be really random at the start the you will adapt and hit 92-93% all the time and hit 95% on a good day and hit PB’s
When was your last PB?
Koing[/quote]
Don’t remember on the FS… squatting has been on the back burner for a bit due to equipment challenges of being on break from school (I’m working out in my basement).
I hit a PB last night on RGBP from Pins just for general PB’s, and for more oly-related PB’s I caught a PB on power clean/push press last week.
I hit a PB on some lift just about every week though. I’ll have to test FS once I’m back at school and able to use a power rack!
RGBP?
Cool mate!
Koing
[quote]Koing wrote:
RGBP?
Cool mate!
Koing[/quote]
Reverse grip bench press, sorry lol
[quote]bigmac73nh wrote:
[quote]Koing wrote:
RGBP?
Cool mate!
Koing[/quote]
Reverse grip bench press, sorry lol[/quote]
Aight.
Koing
Yesterday was the first day I couldn’t do anything in the gym. I was just totally down. I just maxed out on front squat (up to 275 for 2 singles) and then just left. Slammed a whole pizza and protein shake and got 9 hours of sleep. Ready to go again! You think that is me still adapting?
[quote]honest_lifter wrote:
Yesterday was the first day I couldn’t do anything in the gym. I was just totally down. I just maxed out on front squat (up to 275 for 2 singles) and then just left. Slammed a whole pizza and protein shake and got 9 hours of sleep. Ready to go again! You think that is me still adapting?[/quote]
What did you do the previous days training?
Detail what you’ve been doing. It’s hard to gauge…but as an FYI: I failed to FS 160 on 3 occasions on 22nd and 23rd December…but a week later I hit 170 and doubled 160 for 2 sets, mon hit 173, and yesterday 175. I was going through a down patch for some reason?! Just got to grind through. Not all of your sessions will be good if you go heavy often. It’s easier to get a random rep range PB then a pure 1RM or hit 95% all the time.
Went through a bad patch where I only hit FS 155 SN 110, CJ 120, failed 130…PB’s are 180 127.5 and 152.
Koing
[quote]Koing wrote:
[quote]honest_lifter wrote:
Yesterday was the first day I couldn’t do anything in the gym. I was just totally down. I just maxed out on front squat (up to 275 for 2 singles) and then just left. Slammed a whole pizza and protein shake and got 9 hours of sleep. Ready to go again! You think that is me still adapting?[/quote]
What did you do the previous days training?
Detail what you’ve been doing. It’s hard to gauge…but as an FYI: I failed to FS 160 on 3 occasions on 22nd and 23rd December…but a week later I hit 170 and doubled 160 for 2 sets, mon hit 173, and yesterday 175. I was going through a down patch for some reason?! Just got to grind through. Not all of your sessions will be good if you go heavy often. It’s easier to get a random rep range PB then a pure 1RM or hit 95% all the time.
Went through a bad patch where I only hit FS 155 SN 110, CJ 120, failed 130…PB’s are 180 127.5 and 152.
Koing[/quote]
The day previous I set a PR in Snatch (210lb), and did some rep work on CJ. Started the session with a FS routine (maxing out) and ended with BS routine (maxing out). could have just been a down day. It was just the first REAL down day that I have had since starting this way of training.
[quote]honest_lifter wrote:
[quote]Koing wrote:
[quote]honest_lifter wrote:
Yesterday was the first day I couldn’t do anything in the gym. I was just totally down. I just maxed out on front squat (up to 275 for 2 singles) and then just left. Slammed a whole pizza and protein shake and got 9 hours of sleep. Ready to go again! You think that is me still adapting?[/quote]
What did you do the previous days training?
Detail what you’ve been doing. It’s hard to gauge…but as an FYI: I failed to FS 160 on 3 occasions on 22nd and 23rd December…but a week later I hit 170 and doubled 160 for 2 sets, mon hit 173, and yesterday 175. I was going through a down patch for some reason?! Just got to grind through. Not all of your sessions will be good if you go heavy often. It’s easier to get a random rep range PB then a pure 1RM or hit 95% all the time.
Went through a bad patch where I only hit FS 155 SN 110, CJ 120, failed 130…PB’s are 180 127.5 and 152.
Koing[/quote]
The day previous I set a PR in Snatch (210lb), and did some rep work on CJ. Started the session with a FS routine (maxing out) and ended with BS routine (maxing out). could have just been a down day. It was just the first REAL down day that I have had since starting this way of training.
[/quote]
Its hard to come back after a PR day. Usually youll be about 10kg down from what you did on the PR day (sometimes more depending on the volume as well). Its normal. As you hit more PRs, those days will come more frequently but youll bounce back.
[quote]rehanb_bl wrote:
[quote]bigmac73nh wrote:
[quote]rehanb_bl wrote:
My brain feels fried lately and I have a definite decrease in leanness. [/quote]
^This sounds kinda ugly… be careful man. Full-on CNS burnout is not good (been there, done that lol). This is the reason why the “max every day and if the numbers go down it’s adaptation, just let it happen” idea scares me a bit.
You ever try neural charge stuff? That might help with the neural fatigue. Definitely won’t hurt- doesn’t take long and you can keep rolling with the workout you have now. Let me know if you want me to elaborate.[/quote]
I know some about it but feel free to throw some info my way
Adding B12?
I am eating a ton of beef (grass fed) should I still add b12? (I work at a sups store so I can get it cheap and will try it anyway).
I am also thinking about adding alpha GPC amongst other things.
My legs feel good right now but my problem is with the forearm tendinitis.[/quote]
you don’t need to take extra b12 if you eat even a small amount of beef. the reason i but it in ‘’ was bc in other countries coaches would give their trainees a shot when they were feeling down and not hitting the weights like normal. the shot would make them feel better in no time. they would tell them that it was a b12 shot…but of course thats not true.
[quote]Ed Ache wrote:
[quote]bigmac73nh wrote:
[quote]
[quote]Ed Ache wrote:
I no longer buy into ‘CNS burnout’, its just part of the adaptation.[/quote]
Haha you were probably lucky enough to toe the line but never hit full-on burnout. The human body is an amazing thing though- if you push the limits with stuff like this, your body can build up a crazy amount of neural efficiency on these lifts and recover very quickly.
I’m going to push the envelope a little more on front squatting starting next week. It’s the beginning of a new semester for me so the mental stress of classes will be virtually nonexistent lol. [/quote]
See I don’t really understan the ‘burnout’, or the physiology behind it. The best explination I’ve found has been on the broz site here:
http://www.averagebroz.com/ABG/Q_%26_A/Entries/2010/5/28_Central_nervous_system.html[/quote]
He makes it sound real pretty but for all the claims that he makes he gives very little research to back it up and the research barely mentions most of the points that he tires to make. he rights the article like high school kid that strongly believes what he already believes and then adds in the references almost as an after thought bc they were required.
[quote]boldar wrote:
[quote]Ed Ache wrote:
[quote]bigmac73nh wrote:
Would you be able to provide me with better? I’m not being facetious.
[quote]Ed Ache wrote:
[quote]boldar wrote:
[quote]Ed Ache wrote:
[quote]bigmac73nh wrote:
Would you be able to provide me with better? I’m not being facetious.[/quote]
Try to read it like a research journal atricle. Read the research he presents (the three articles at the end) and draw your own conclusions. Then go back to read the article andsee if you agree with his conclusions. If he mentions material that isn’t found in the research theres nothing for it to stand on and must be thrown out. I can’t draw the same conclusions.