What I am Doing Now

Training
181

[quote]agent9041 wrote:

[quote]Christian Thibaudeau wrote:
Reg Dunlop wrote:
Christian Thibaudeau wrote:
tolismann wrote:
Thibs, no Vitamin C supplementation?

Given your earlier comments on vitamin D, I also wanted to ask your take on the use of tanning beds for keeping Vitamin D up in Winter time. My neighbor here in Pennsylvania recently picked up this wall mounted unit that gives off something like 90 percent UVA and 10 percent UVB. He offered to let me use it during the Winter if I wanted to do so. While I’d need to confirm my levels via a 25-OH D3 test , do you think that brief exposures to this lamp a handful of times per week would be a viable and safe option for keeping D levels optimized? (this would be on top of the 500 IU’s of cholecalciferol in my daily multi-vitamin and whatever modest amounts I pick up from egg yolks and such.)

Honestly I have not read much research about tanning beds. I do know of some work done in the former Soviet Union that showed that ‘artificial tanning’ helped restore training capacity and recovery during the winter months (where trainability is normally at a lower level). So it might indeed work.[/quote]

Check out this site for good info on Vit D and tanning beds. Bottom line is, it sounds like a great option if you can afford it or have access to a quality bed.

http://www.mercola.com/
http://tanningbeds.mercola.com/default.aspx
[/quote]

You can find tanning canopies (think half a tanning bed, you can turn it up on end) on Craigslist for around $250. I picked up a Sunquest 12 bulb canopy a couple years ago, it’s been great. I get my D level checked at least once a year, tanning bed use has brought my level up nicely. Improves my mood as well.

182

Coach,

What would your regimen look like if you had to condense from 3-a-days to just 2?

183

[quote]tcarlock wrote:
Coach,

What would your regimen look like if you had to condense from 3-a-days to just 2?[/quote]

My training approach always changes depending on my goal and time available. I can’t just take one program I’m doing and ‘condense it’… if I can’t train 3 times a day (which is the case now) I will simply use a different approach.

184

coach,
For a novice trainer would you recommend splitting the training day into 3 sessions like you have, or doing it all in one go?
Thanks.

185

Thibs, when you perform Powercleans, 3 reps per set, do you use a hook grip?

186

[quote]tolismann wrote:
Thibs, when you perform Powercleans, 3 reps per set, do you use a hook grip?
[/quote]

It depends.

My grip strength has always been a limiting factor for me when I was competiting on the OL. I always used the hook grip back then as it made it easier to hold the bar… but my grip never got stronger.

So now I only use the hook grip when I feel that my grip is getting weaker or when it starts to give. For the other sets and reps I use a regular grip.

187

Coach:

(Thanks in advance for your time)

The more I read about ANACONDA, more I am convinced it is the superior protocol out there. I am going to purchase. One of the lines in the article asks something to the effect “Are you serious enough for ANACONDA?”.

Right now I lift Mon/Wed/Fri and most Saturdays, 50 mins at a time, Squat/DL/Bench with their variations rotating upper body with a lower body day. I am an experienced lifter, think that I am fairly CNS efficient. I ramp up weight doing 2-3 reps per set til I reach MFS. Not much assistance work, 2-3 movements per workout. 6’1" 225lbs. 13-14% BF. 10-15% of the time I will do sets of 6-8 reps.

I know that my current protocol is totally inferior to ANACONDA. However, I am not as serious as ANACONDA full protocol. What would happen if I just used 1/2 the volume of the protocol but exactly as it states with the exception of the Alpha-GPC, full dose. Just don’t think I need that many carbs/aminos to recover from my workouts. I am intense but not like a professional BB. Also, pretty carb intolerant.

Current goal is to maintain BW while getting to 10-11% BF and gain strength. Don’t want to gain size. Specific goal is 400lb. close grip bench, then I will work on my DL next. Current CG Bench 300x6 so estimating current 1RM is 340. That has improved 40lbs. in last 2 months.

Thanks again,
M

188

[quote]Mutsanah wrote:
Specific goal is 400lb. close grip bench, then I will work on my DL next. Current CG Bench 300x6 so estimating current 1RM is 340. That has improved 40lbs. in last 2 months.

Thanks again,
M[/quote

Mate, with a 300x6 close grip bench, I’d throw a semi educated guess that your a ton more advanced/serious than at least 66% of people on these forums…good work.
I cant give my opinion on “the protocol”, as have no experience with it, but would venture to say that any dietary improvement can only help, even if its not 100% of the recomendation.

189

[quote]Christian Thibaudeau wrote:

[quote]varnish wrote:
Christian Thibaudeau wrote:
forbes wrote:
Christian Thibaudeau wrote:
BobParr wrote:
While it’s scary to think a virus can do that, it’s good news that your heart problem was not from a birth defect. Obviously, you can kill a virus - but a birth defect is something you’re stuck with for life.

I know you’ve previously given some credit to Curcumin for helping your heart. I wonder if it doesn’t have some anti-viral properties in addition to helping the immune system. Some other foods/herbs are known to have anti-viral properties, like garlic for one.

Who knows. I don’t think this would have anything to do about it since I started taking Curcumin a few months after the incident. It does, however stop and can even reverse cardiac hypertrophy (athlete’s heart) which is a cause of many heart problems.

Isn’t cardiac hypertrophy from cardio a good thing, compared to cardiac hypertrophy from high blodd pressure? I learned in one of my classes that exercise causes the heart to grow outwards, meaning the left ventricle stays the same size, but the muscle on the outside grows outwards, so it can produce more forceful contractions and eject more blood per beat. Compare that to hypertrophy caused from high blood pressure. The muscles on the inside of the L.V grow inwards, making the L.V smaller and unable to hold as much blood.

Correct. But I have a history of HBP from both sides of my familly and do suffer from HBP myself.

Coach, I was recently diagnosed with HBP also. How are you treating yours? Not sure if medication is the right choice or if there are alternatives. Thx [/quote]

I’m really not a medical expert. In many cases medication is necessary. Obviously a good diet (lowish in carbs and not too much sodium) helps and some supplements like resveratrol also help. But they are not s substitute for proper medical treatments when necessary.[/quote]

Hi Christian,

Not asking for medical advice, just curious if you take blood pressure med and what class if so? I have HBP and have been fighting taking meds now for a while, tried Benicar for a bit last year and felt like absolute crap. I may have to try something else eventually, it is staying pretty high no matter what I seem to do (definitely need to do more cardio than I have been).

It would just encourage me to know that you can still make good progress lifting while being on meds.

190

[quote]paulypaul wrote:

[quote]Christian Thibaudeau wrote:

[quote]varnish wrote:
Christian Thibaudeau wrote:
forbes wrote:
Christian Thibaudeau wrote:
BobParr wrote:
While it’s scary to think a virus can do that, it’s good news that your heart problem was not from a birth defect. Obviously, you can kill a virus - but a birth defect is something you’re stuck with for life.

I know you’ve previously given some credit to Curcumin for helping your heart. I wonder if it doesn’t have some anti-viral properties in addition to helping the immune system. Some other foods/herbs are known to have anti-viral properties, like garlic for one.

Who knows. I don’t think this would have anything to do about it since I started taking Curcumin a few months after the incident. It does, however stop and can even reverse cardiac hypertrophy (athlete’s heart) which is a cause of many heart problems.

Isn’t cardiac hypertrophy from cardio a good thing, compared to cardiac hypertrophy from high blodd pressure? I learned in one of my classes that exercise causes the heart to grow outwards, meaning the left ventricle stays the same size, but the muscle on the outside grows outwards, so it can produce more forceful contractions and eject more blood per beat. Compare that to hypertrophy caused from high blood pressure. The muscles on the inside of the L.V grow inwards, making the L.V smaller and unable to hold as much blood.

Correct. But I have a history of HBP from both sides of my familly and do suffer from HBP myself.

Coach, I was recently diagnosed with HBP also. How are you treating yours? Not sure if medication is the right choice or if there are alternatives. Thx [/quote]

I’m really not a medical expert. In many cases medication is necessary. Obviously a good diet (lowish in carbs and not too much sodium) helps and some supplements like resveratrol also help. But they are not s substitute for proper medical treatments when necessary.[/quote]

Hi Christian,

Not asking for medical advice, just curious if you take blood pressure med and what class if so? I have HBP and have been fighting taking meds now for a while, tried Benicar for a bit last year and felt like absolute crap. I may have to try something else eventually, it is staying pretty high no matter what I seem to do (definitely need to do more cardio than I have been).

It would just encourage me to know that you can still make good progress lifting while being on meds.[/quote]

Ramipril and metoprolol.

191

This set up sounds good. After I finish Dave Tate’s 6 week bench press cure I’ll give it a shot.

192

[quote]Christian Thibaudeau wrote:

[quote]paulypaul wrote:

[quote]Christian Thibaudeau wrote:

[quote]varnish wrote:
Christian Thibaudeau wrote:
forbes wrote:
Christian Thibaudeau wrote:
BobParr wrote:
While it’s scary to think a virus can do that, it’s good news that your heart problem was not from a birth defect. Obviously, you can kill a virus - but a birth defect is something you’re stuck with for life.

I know you’ve previously given some credit to Curcumin for helping your heart. I wonder if it doesn’t have some anti-viral properties in addition to helping the immune system. Some other foods/herbs are known to have anti-viral properties, like garlic for one.

Who knows. I don’t think this would have anything to do about it since I started taking Curcumin a few months after the incident. It does, however stop and can even reverse cardiac hypertrophy (athlete’s heart) which is a cause of many heart problems.

Isn’t cardiac hypertrophy from cardio a good thing, compared to cardiac hypertrophy from high blodd pressure? I learned in one of my classes that exercise causes the heart to grow outwards, meaning the left ventricle stays the same size, but the muscle on the outside grows outwards, so it can produce more forceful contractions and eject more blood per beat. Compare that to hypertrophy caused from high blood pressure. The muscles on the inside of the L.V grow inwards, making the L.V smaller and unable to hold as much blood.

Correct. But I have a history of HBP from both sides of my familly and do suffer from HBP myself.

Coach, I was recently diagnosed with HBP also. How are you treating yours? Not sure if medication is the right choice or if there are alternatives. Thx [/quote]

I’m really not a medical expert. In many cases medication is necessary. Obviously a good diet (lowish in carbs and not too much sodium) helps and some supplements like resveratrol also help. But they are not s substitute for proper medical treatments when necessary.[/quote]

Hi Christian,

Not asking for medical advice, just curious if you take blood pressure med and what class if so? I have HBP and have been fighting taking meds now for a while, tried Benicar for a bit last year and felt like absolute crap. I may have to try something else eventually, it is staying pretty high no matter what I seem to do (definitely need to do more cardio than I have been).

It would just encourage me to know that you can still make good progress lifting while being on meds.[/quote]

Ramipril and metoprolol.
[/quote]

Thank you for the info. Actually had a visit with my doc yesterday and had a bout last night of elevated BP and got next to no sleep. Strange how sometimes just talking about it seems to affect it in me. I am seeing a natural/homeopathic guy too for my elbow who is trying to tell me to not go on any drugs and to try other avenues, but I don’t know. Not a big fan of drugs unless absolutely necessary. Do these meds restrict your supplement use in any way?

193

I may have been doing this protocol wrong it appears. I thought it was designed to do 6-10 sets of 3 with increasing weight on every set (i.e. 200x3, 210x3, 220x3). So does it work better to ramp up to around 85% and then try to do as many sets as possible until you can no longer dominate the weight?

194

[quote]BBriere wrote:
I may have been doing this protocol wrong it appears. I thought it was designed to do 6-10 sets of 3 with increasing weight on every set (i.e. 200x3, 210x3, 220x3). So does it work better to ramp up to around 85% and then try to do as many sets as possible until you can no longer dominate the weight? [/quote]

More than one way to skin a cat!!! I personally don’t really like doing the same weight for more than 2 sets in a row. It seems that my nervous system gets ‘comfortable’ (for lack of a better work) and that I function on cruise control, with the quality of my performance going downhill.

I find that if I repeat the same weight for two sets, the second is often better, but if I do 3 or more, each set after the second gets worse and worse. But some peoples will actually respond well to a static weight, once their nervous system is ramped up.

195

[quote]Christian Thibaudeau wrote:

[quote]BBriere wrote:
I may have been doing this protocol wrong it appears. I thought it was designed to do 6-10 sets of 3 with increasing weight on every set (i.e. 200x3, 210x3, 220x3). So does it work better to ramp up to around 85% and then try to do as many sets as possible until you can no longer dominate the weight? [/quote]

More than one way to skin a cat!!! I personally don’t really like doing the same weight for more than 2 sets in a row. It seems that my nervous system gets ‘comfortable’ (for lack of a better work) and that I function on cruise control, with the quality of my performance going downhill.

I find that if I repeat the same weight for two sets, the second is often better, but if I do 3 or more, each set after the second gets worse and worse. But some peoples will actually respond well to a static weight, once their nervous system is ramped up.[/quote]

Ok, thanks Coach. I know that I used to get great results using 8x3 or 10x3. The more sets I did the more comfortable the weight felt and the quicker I moved it. It might have been a mental thing knowing I only had a couple sets left. I would get in the zone like Patrick Roy in the Stanley Cup Finals.

196

[quote]BBriere wrote:

[quote]Christian Thibaudeau wrote:

[quote]BBriere wrote:
I may have been doing this protocol wrong it appears. I thought it was designed to do 6-10 sets of 3 with increasing weight on every set (i.e. 200x3, 210x3, 220x3). So does it work better to ramp up to around 85% and then try to do as many sets as possible until you can no longer dominate the weight? [/quote]

More than one way to skin a cat!!! I personally don’t really like doing the same weight for more than 2 sets in a row. It seems that my nervous system gets ‘comfortable’ (for lack of a better work) and that I function on cruise control, with the quality of my performance going downhill.

I find that if I repeat the same weight for two sets, the second is often better, but if I do 3 or more, each set after the second gets worse and worse. But some peoples will actually respond well to a static weight, once their nervous system is ramped up.[/quote]

Ok, thanks Coach. I know that I used to get great results using 8x3 or 10x3. The more sets I did the more comfortable the weight felt and the quicker I moved it. It might have been a mental thing knowing I only had a couple sets left. I would get in the zone like Patrick Roy in the Stanley Cup Finals.
[/quote]

The key thing is to find what method allows YOU to reach your performance peak on each day. The better you perform on a day-to-day basis, the more you’ll progress.

197

[quote]Christian Thibaudeau wrote:

[quote]BBriere wrote:
does it work better to ramp up to around 85% and then try to do as many sets as possible until you can no longer dominate the weight? [/quote]

I personally don’t really like doing the same weight for more than 2 sets in a row. [/quote]
Thibs, does your comment also include clusters?

198

[quote]tolismann wrote:

[quote]Christian Thibaudeau wrote:

[quote]BBriere wrote:
does it work better to ramp up to around 85% and then try to do as many sets as possible until you can no longer dominate the weight? [/quote]

I personally don’t really like doing the same weight for more than 2 sets in a row. [/quote]
Thibs, does your comment also include clusters?
[/quote]

Yes

199

Coach,

I noticed that you said you got your idea of dropping back 10% or so and doing 5x5 from Doug Hepburn’s old power and pump training style. Using the same philosophy, do you think a good training protocol could include ramping up then doing 6x3 between 80-85% then dropping weight about about 10% and doing 3x6?

200

[quote]BBriere wrote:
Coach,

I noticed that you said you got your idea of dropping back 10% or so and doing 5x5 from Doug Hepburn’s old power and pump training style. Using the same philosophy, do you think a good training protocol could include ramping up then doing 6x3 between 80-85% then dropping weight about about 10% and doing 3x6? [/quote]

Sure… I don’t like to use a pre-determined number of sets though. I always leave room for autoregulation.