I began a fat loss phase earlier a couple weeks ago where I am pulsing during the day, having 3-4 scoops or Plazma peri, a FINiBAR before and after lifting, and then an HSM at night.
This week, I began use the tip for Strength since it was mentioned focusing on strength could help to retain muscle during a cut. Problem is, Monday’s strength focused SIBP killed my CNS and all week, I’ve been clumsy, slow, and my typing accuracy has plummeted. My other workouts have not been terrible but have not been great either.
I guess I’m just wondering if this is something I should push through and will adapt to or if I need to make changes as I still feel like I am in a fog despite taking much Power Drive and a couple brain candy’s. Any thoughts would be appreciated.
Have you done any neural charge workouts? Power Drive one or two scoops is good after those too… CT posted this for someone else one day too because they were neurally drained
CT- Layer System Neural Recovery
Christian Thibaudeau: @ Sigil… for pressing do this: (1) Ramp to 3RM (2) 3 sets of 5 reps with 85% of your ramp (3) 8 sets of 3 using 60% of your max ramp (as fast as possible) with 30 sec. between sets. For high pulls do: (1) Ramp to 2RM (2) LOW pulls ramp to 2RM (3) High pulls 1 rep from blocks, 3 reps from hang with 80% of ramp, 2 sets (4) Low pull 1 rep from blocks, 3 reps from hang 80% of ramp, 2 sets.
Hope that helps …I’m sure CT will chime in with his expertise as well…just wanted to help you out though
[quote]sput79 wrote:
Have you done any neural charge workouts? Power Drive one or two scoops is good after those too… CT posted this for someone else one day too because they were neurally drained
CT- Layer System Neural Recovery
Christian Thibaudeau: @ Sigil… for pressing do this: (1) Ramp to 3RM (2) 3 sets of 5 reps with 85% of your ramp (3) 8 sets of 3 using 60% of your max ramp (as fast as possible) with 30 sec. between sets. For high pulls do: (1) Ramp to 2RM (2) LOW pulls ramp to 2RM (3) High pulls 1 rep from blocks, 3 reps from hang with 80% of ramp, 2 sets (4) Low pull 1 rep from blocks, 3 reps from hang 80% of ramp, 2 sets.
Hope that helps …I’m sure CT will chime in with his expertise as well…just wanted to help you out though [/quote]
Yes, appreciated. I have not tried that. May be beneficial today, as I feel better, but only marginally so. Thank you.
[quote]GeneticSynergy9 wrote:
I began a fat loss phase earlier a couple weeks ago where I am pulsing during the day, having 3-4 scoops or Plazma peri, a FINiBAR before and after lifting, and then an HSM at night.
This week, I began use the tip for Strength since it was mentioned focusing on strength could help to retain muscle during a cut. Problem is, Monday’s strength focused SIBP killed my CNS and all week, I’ve been clumsy, slow, and my typing accuracy has plummeted. My other workouts have not been terrible but have not been great either.
I guess I’m just wondering if this is something I should push through and will adapt to or if I need to make changes as I still feel like I am in a fog despite taking much Power Drive and a couple brain candy’s. Any thoughts would be appreciated.[/quote]
It is a VERY demanding workout. During a fat loss layer when using the strength program I recommend only doing 1 day of high pulls and 1 day of slight decline bench with the strength focused layer. The other days should also focus on one main lift, but only ramp to a 3RM then perform 8 sets of 8 reps with 90% of that 3RM
[quote]brandon76 wrote: @CT: And for Bi and Back work on High Pull days…the same protocol I stated in the Accessory Lift Spill? [/quote]
Correct, even though in the grand scheme of things it doesn’t matter that much as long as you don’t go overboard. I like the 3-5 sets of 6-8 recommendation but really, as long as that section of the workout doesn’t last more than 15 minutes you can do pretty much anything and not screw up.
Hey CT, for the light days, wouldn’t the 8x8 with 90% of the 3 rep max be exhausting itself? Is this a typo because I’m not even sure if I could do one set of 8 at that intensity, let alone 8 sets of 8.
[quote]shanetrain49 wrote:
Hey CT, for the light days, wouldn’t the 8x8 with 90% of the 3 rep max be exhausting itself? Is this a typo because I’m not even sure if I could do one set of 8 at that intensity, let alone 8 sets of 8.[/quote]
Hi
I asked the same earlier in the thread and CT clarified - 8x2 or 8x3
@All: what’s the ramp look like to get up to the 3rm. How many set and percentages? Looking for the example like the normal 1rm layer days but for the strength layer or fat loss layer.
Christian Thibaudeau: LAYER SYSTEM PART 1: RAMP TO MAX: This first layer is all about activating the nervous system, increasing fast twitch muscle fiber recruitment and building the capacity to showcase strength. You basically ramp up gradually toward your max for the day. Start at about 40-50% and add 10-20lbs per set until you hit your max. Perform sets of 3 for the first 2-3 sets then switch to singles to reduce fatigue. We want about 6-9 ramping sets including 3-4 heavy ones (above 90%).
I like up start @ 60% on a strength layer after doing 2 feeler sets of 40-45% to activate the CNS. I also like to do 10-15 of jumps before too. I’ve found it really activates the CNS & my recovery through the week is better. I like a fast pace ramp not resting unless need be. I’d jump 10lbs per set, less toward the end if your max is under 200, & 20lbs per set if your max is between 200-400, if your max is over that I don’t need to tell you lol. Just remember the purpose is to activate the CNS, with no technical form breakdown & not to psych yourself up…you want to use this to figure out the weight for the rest of the workout. For explosive pulls stop when the rep doesn’t feel the same. You should be 90% sure on pressing you will get it. From experience it’s better to move the same weight better than last time and let your reps on clusters increase & go up in cluster weight if you can do 6/more reps or make smaller jumps of 5lbs toward your max & get it than to try something too heavy & kill the CNS & the rest of your workout. Even if you are more explosive with a pull or accelerate the bar more with the same 1/2/3RM from last time you are putting more tension on the muscle & it will grow & get stronger. Hope that helps.
@sput: thanks buddy for the tips on the weekly split and the breakdown for the ramp to max. I actually have that part down regarding how to ramp to 1RM but thought there much be a different way for the 3 RM. i guess its the same just stay with 3 reps for all the sets to max. Lol
[quote]brandon76 wrote: @sput: thanks buddy for the tips on the weekly split and the breakdown for the ramp to max. I actually have that part down regarding how to ramp to 1RM but thought there much be a different way for the 3 RM. i guess its the same just stay with 3 reps for all the sets to max. Lol[/quote]
It’s similar. Start at 60-70% and gradually work your way up doing sets of 3 reps until you hit your 3RM. Normally we shoot for 6-8 sets to get there.
[quote]brandon76 wrote: @all: on clusters we cluster until we cannot complete another rep so meaning we max on the last set… As in cant get the lift up. Correct? [/quote]
[quote]brandon76 wrote: @sput: thanks buddy for the tips on the weekly split and the breakdown for the ramp to max. I actually have that part down regarding how to ramp to 1RM but thought there much be a different way for the 3 RM. i guess its the same just stay with 3 reps for all the sets to max. Lol[/quote]
It’s similar. Start at 60-70% and gradually work your way up doing sets of 3 reps until you hit your 3RM. Normally we shoot for 6-8 sets to get there.[/quote]
Generally, I shoot for 6-9 sets, but based on my 10 and 20 second tap test, I am a quicker activator so recently I have tried making my ramp shorter, to the tune of 4-5 sets. Should I still be shooting for 6-8 or is this ok?
[quote]brandon76 wrote: @sput: thanks buddy for the tips on the weekly split and the breakdown for the ramp to max. I actually have that part down regarding how to ramp to 1RM but thought there much be a different way for the 3 RM. i guess its the same just stay with 3 reps for all the sets to max. Lol[/quote]
It’s similar. Start at 60-70% and gradually work your way up doing sets of 3 reps until you hit your 3RM. Normally we shoot for 6-8 sets to get there.[/quote]
Generally, I shoot for 6-9 sets, but based on my 10 and 20 second tap test, I am a quicker activator so recently I have tried making my ramp shorter, to the tune of 4-5 sets. Should I still be shooting for 6-8 or is this ok?[/quote]
I prefer 6-8 sets to get more mechanical volume in. And it’s not just a matter of activation but also on fine-tuning technique from set to set