[quote]StandTall wrote:
Day 9 training went fantastic. I was able to up my weights in every single lift. I felt good, after it was over I almost lost my breakfast and could not bring myself to eat for a few hours. My knees feel good and I did the lunges today. Tomorrow is it. I’m hoping to see a huge rebound effect! This is an awesome experiment.[/quote]
Great, glad the knees felt good and glad you were able to keep breakfast in 
[quote]DIPS33 wrote:
Day 8 and weights have started to decline…i’ve measured some increase in sise in chest, leg and most incredibly my arms which when i measured cold unlfexed this morning were 1 inch bigger…1 INCH! im pretty sure most of this size gain is blood pump but hopefully during the recovery period the blood will be replaced by protein and new muscle!
Dips[/quote]
Yep, protein deposits will follow the plasma increase you are experiencing at the moment. Watch for strength increases as well.
One tip: after your rest and you return to training, make sure you spend a good amount warming up since your joints have been taking a pounding and though they might feel great muscle rebound faster then joints so warm up more then usually.
trust me…I learned it the hard way
[quote]conorh wrote:
I just wanted to chime in and say that my training lately (per my last post on Dan John’s locker room thread) has lead me to believe that the HFT and overreaching/supercompensation is the way to go. I think I am going to finish this week up, an intensification phase, and then accumulate for two weeks, take a week off and do either/or both a (very light, fast) strongman show and a bench meet on the 14th and 15th.
Answer:
Good luck with that. I have wondered about how to taper HF training when using it mostly for strength. I wonder about the rebound time for 1 RM strength.
conorh wrote:
I wanted to ask about stimulants during this kind of training. I like a half a Caffeine-Free Spike and 200mg’s of caffeine before and Power Drive with the postworkout shake after. I don’t do it every day though, and with 9 training sessions a week I was wondering what the best regimen would be. Are feel-good supplements useful, and how would y’all suggest they be used?
Answer:
Personally, I use stimulants only after training (except for the usual cup of coffee at breakfast but breakfast is usually several hours before training) because of CNS concerns. I am by nature thin and sweat just by walking upstairs (high NEAT/metabolism) so adding stimulants makes me burn so much during a session that I cannot gain muscle unless i also eat during training.
Besides, I really enjoy a shake and a cup of java afterwards more then when taken before. Nothing like a warm cup of coffee after you busted your ass
thanks for advice marq,
Hey guys.
Since I’ve got summer holidays in 3 weeks and a bit and therefore a lot of time, I am highly interested in the 30 days program posted by Chad. But I’m a little worried because I dont have huge training experience (2.5 years).
The greatest frequency I ever did was 3 fullbody sessions a week (but with the exact same parameters, exercises but with more weight) with some joint aches after 1-2 weeks. I can remember doing something nearly Chad is pushing (different rep schemes, exercises) withhout pain 3 FB sessions a week.
So, my final question:
What do you guys think will enable a person to do such a program? I’m really worried about overdoing things.
If it matters:
I’m 183 cm tall, 86 kg “heavy”.
Greets from Germany to everbody.
[quote]DIPS33 wrote:
thanks for advice marq, [/quote]
your welcome. Good luck.
[quote]german-guy wrote:
Hey guys.
But I’m a little worried because I dont have huge training experience (2.5 years).
So, my final question:
What do you guys think will enable a person to do such a program? I’m really worried about overdoing things.
If it matters:
I’m 183 cm tall, 86 kg “heavy”.
Greets from Germany to everbody.[/quote]
After 2.5 years of training I think you could pull this off, however I would personally prefer you do his Quatro Dynamo program first so that you build up some more frequency experience. That’s also good experience to find out of you are ready for the 30 day mass program.
I think you have the time to do QD before your vacation starts right?
I am from Holland and my nieces start their vacation in 4 weeks
However, you could do it, if you really wanted to. The exercises are safer then the regular compound ones.
viel Glueck
Marc
[quote]IamMarqaos wrote:
conorh wrote:
I just wanted to chime in and say that my training lately (per my last post on Dan John’s locker room thread) has lead me to believe that the HFT and overreaching/supercompensation is the way to go. I think I am going to finish this week up, an intensification phase, and then accumulate for two weeks, take a week off and do either/or both a (very light, fast) strongman show and a bench meet on the 14th and 15th.
Answer:
Good luck with that. I have wondered about how to taper HF training when using it mostly for strength. I wonder about the rebound time for 1 RM strength.
conorh wrote:
I wanted to ask about stimulants during this kind of training. I like a half a Caffeine-Free Spike and 200mg’s of caffeine before and Power Drive with the postworkout shake after. I don’t do it every day though, and with 9 training sessions a week I was wondering what the best regimen would be. Are feel-good supplements useful, and how would y’all suggest they be used?
Answer:
Personally, I use stimulants only after training (except for the usual cup of coffee at breakfast but breakfast is usually several hours before training) because of CNS concerns. I am by nature thin and sweat just by walking upstairs (high NEAT/metabolism) so adding stimulants makes me burn so much during a session that I cannot gain muscle unless i also eat during training.
Besides, I really enjoy a shake and a cup of java afterwards more then when taken before. Nothing like a warm cup of coffee after you busted your ass :)[/quote]
Thanks for the response Marqaos. I have a gut feeling that max strength will rebound more slowly, but I don’t really have anything solid to base that on. If my last training day is Friday the 6th, then I won’t have to do anything heavy until the 15th, so I’m going to guess that is adequate. I don’t exactly have alot riding on these contests except that I intensely enjoy them.
I’ll just keep to my normal hit and miss stimulant usage and see how I feel.
Thanks, Marc. Those were thorough answers. That’s why I asked you.
Much appreciated.
Best,
DH
Marq
I just want to thank you for all your advice, your encouragement and your experience. Thanks to everyone who is contributing to this thread. I’ll keep posting I plan to measure at day 5 and see what measurements went up. Then do this again as the program says.
The hardest thing about this program is lack of variety, it gets very boring, but if I gain a few more pounds and the measurements go up then it is all worth it.
[quote]Brant_Drake wrote:
If anyone has read any of Stew Smith’s programs, he recommends something similar to up your push-up numbers. Do 150 in as few sets as possible for 10 days, then 5 days rest. Interesting. . .
[/quote]
yeah works for chin ups and dips too. i think its called greasing the groove.
[quote]After 2.5 years of training I think you could pull this off, however I would personally prefer you do his Quatro Dynamo program first so that you build up some more frequency experience. That’s also good experience to find out of you are ready for the 30 day mass program.
I think you have the time to do QD before your vacation starts right?
I am from Holland and my nieces start their vacation in 4 weeks
However, you could do it, if you really wanted to. The exercises are safer then the regular compound ones.
viel Glueck
Marc[/quote]
Danke. Well, the vacation starts in 3 weeks. But, I’m away for the next week and don’t have access to training equipment. Plus I just began a detraining phase because I couldn’t up the pundages of a few exercises while eating well.
Seems like there is no other possibility than just trying it, because I only have this month where I can experiment because my very conservative (in regards of training philosophy) is in spain. Well, if I feel burned out, I could back off a little and try the program later on after upping the frequency slowly for a while.
greets
Hey
could someone write is own wo? So, you follow a 10 days training and than 5 days off. What type of exercices do you use? What sets or reps?
I am using some of the priniciples from this discussion, but just coincidentally, happened to be starting a program very similar.
Monday
Squat
Overhead Press
Deadlift
Inverted Row (pronated)
Wednesday
Squat
Bench Press
Power Clean
repeat again on friday with supinated pullup
been able to add 5lbs a day to my squat, overhead press and Bench are going up as well. I got hit hard last time I deadlifted. Did not feel good at all, probably finally sinking in.
Hadnt been back squatting in awhile, but it has gone from 245 3 sets of 6 to 290 3 sets of 6 in 3 weeks or so… Starting to feel like Im getting ground into the ground when my strength starts suffering I will take a week off.
[quote]german-guy wrote:
Danke. Well, the vacation starts in 3 weeks. But, I’m away for the next week and don’t have access to training equipment. Plus I just began a detraining phase because I couldn’t up the pundages of a few exercises while eating well.
Seems like there is no other possibility than just trying it, because I only have this month where I can experiment because my very conservative (in regards of training philosophy) is in spain. Well, if I feel burned out, I could back off a little and try the program later on after upping the frequency slowly for a while.
greets[/quote]
Understood. You are probably correct and should just give it a try. You have nothing to lose really and hopefully a lot to gain
Keep us posted if you are going to try it!
Good luck,
Marc
[quote]Shadowzz4 wrote:
Squat
when my strength starts suffering I will take a week off.[/quote]
Good luck,
Keep us posted on your progress if not too much trouble.
Marc
[quote]viandante wrote:
Hey
could someone write is own wo? So, you follow a 10 days training and than 5 days off. What type of exercices do you use? What sets or reps?[/quote]
I am currently not doing a full body version but hopefully Standtall will respond after his 5 day layoff with his progress.
Quick note: after experimenting for the last months I totally agree with Chad on using single limb exercises.
You can train more days in a row,or more times per week when using these.
Check out some of Coach Thib’s articles, Mike Boyle’s articles and website and of course Chad’s articles (especially the one three articles ago).
Good luck,
marc
day 10
I feel the urge to kill anything that moves.
[quote]DIPS33 wrote:
day 10
I feel the urge to kill anything that moves.[/quote]
haha, just stay indoors and away from friends and family!
Let us know about the rebound OK?
Good luck and enjoy scarfing everything down that’s not nailed down to the floor!
marc
[quote]DIPS33 wrote:
day 10
I feel the urge to kill anything that moves.[/quote]
Ha…I’m surprised you have enough energy to kill anything. I just felt like a puddle on the ground…