(01-13-2017, 03:34 PM)EverTrue Wrote: Hi Scott I had a question regarding loading exercise selection for my "C" rotation. I'm using FT as a 12 week off season phase for my powerlifting, and was wondering for a thigh compound movement would you recommend a 2-3s pause squat, 3-5s eccentric and concentric tempo squat, smith machine squat or front squat, or a second squat day to fill out my rotation? My first two loading weeks are leg press and squat.
I would assume your answer would be whatever you think is going to help you the most, but in this situation I think they all could help me, I just want to pick the movement that would best fit in your style of programming, and not make this too too much of a hybrid, while still having some carryover to my powerlifting form and success (as mentioned in my other thread I'm having some problem maintaining tightness in my squats resulting in lots of shifting and twisting at the moment, hence the selection of the exercises above)
Might be hard to answer given this information, but any info you have or clarifying questions would be appreciated
By the way I'm in my 2nd week so far and loving it! Really learning how far concentric muscular failure really is down the line, and learning to embrace the pain and push myself harder than ever before!

(01-13-2017, 11:49 AM)Scott Stevenson Wrote: There seems to bee a good bit of variety as to what works for different folks, so you'll really have to experiment.
Melatonin makes some groggy the next day, others not. L-Theanine, L-Tryptophan and GABA help some. Some just like a nice cup of Chamomile tea.

Also, taking in a larger percentage of your daily your carbohydrate before bed can help, too.

I'd also be sure you don't have apnea... (I can follow up on that if needed.)

-S

(01-14-2017, 10:11 AM)B_Forge Wrote: I have had a sleep study done on me to test for apnea couple years ago when I was experiencing similar problems, so I don't think it is that. I've trying to utilize higher carbs before bed as well, as sometimes I do tend to wake up hungry, so will keep up with that, and potentially purchase some of what you listed above.

In regards to GABA, from what I have read, I thought is was unable to cross the blood brain barrier, so it has little effect. Have you seen other research, or any anecdotal evidence of it being effective in its effect on sleep?

Thanks!

(01-14-2017, 12:05 AM)Scott Stevenson Wrote: Hey Bud!

First thought is that I'd not plan on going 12 weeks with a Blast, as folks typically don't make it past 6 weeks. Heck, I'd imagine that you'd make better progress doing 3 sets of 3 weeks Blasts (1 week Intensive Cruise) than trying to go a full 12 weeks.

Well, with FT, the goal is to have continuous reps during all sets (including each of those clustered within a muscle round), so in keeping with that, I'd not do Pause squats.

You'll be able to do slo ECC / CON tempo repps during pump sets, which ill give you the kind of muscular stress (but perhaps not fit with what you're trying to evoke in terms of squat form in a fatigued condition).

For the sake of specificity, I'd probably go with a chained or banded squat or perhaps a box squat (with a consistent tempo) over a smith or front squat. (Front squat could be a good one to have in your rotation, though.

Another variation might be to use a Safety squat bar or a topsquat to squat.

Also, you could at some point use a high bar / Oly style squat if this varies significantly from how you squat.

So, for a third Loading Set Thigh exercise, I'd consider:
Squat with Chains
Squat with Bands
SSB or Tope Squat Squat
Oly style squat.


And perhaps down the road:
Front squat
Hip Belt squat
Even Zercher squat
Smith squat

-S

(01-15-2017, 06:44 AM)EverTrue Wrote: Ok thank you so much! Will probably go with low bar with flat shoes and high bar with Olympic shoes!
And I definitely didn't mean a 12 week block haha. I respond well to high volume and a quick deaload so I'm basically doing 3.5 weeks blast 1.5 weeks cruise for the entirety, and starting lower on tiers, but working on pushing up, and going with a progressive overload approach on the volume with starting low and overreaching closer to the planned cruise. Or if I feel good I cAn extend like the book says

(01-15-2017, 08:13 PM)Brian Kjærgård Jakobsen Wrote: Hi scott

how do you feel the reps speed should be on loading reps
and muscle rounds?

for the last couple of years i have dont the 3-4 sec negative and explosive on the positive
I feel i get more out of it more time under tension that just doing the pistons way 1-2 sec up and down.


did i miss this in the book maybe? like to hear what you think about this.

(01-15-2017, 01:58 AM)Scott Stevenson Wrote: Yeah, more food before bed would be a great idea.

GABA does cross the BBB to some degree. There's a decent review on examine.com

Years ago (>10yr ago), a friend had a shitload of GABA that he gave me for free. I tried taking it before training - that was a no go b/c it made me quite drowsy, so that's my personal experience with it. I was taking gram amounts, though. When I take the TN sleep aid combo (I take more than what is recommended on he label), I get the same tingly feelings paresthesia I used to get when taking GABA, which I attributed to GABA.

So, that's an option to consider.

(Seems a theme this week here on the board has been trying stuff out for yourself to some degree. Getting good sleep is definitely an area where setting up a personalized routine can be important. )

-S

(01-18-2017, 01:42 AM)B_Forge Wrote: This is great info thank you. There is a 6 Oz tub of GABA for sale on amazon right now, so I think that qualifies as a shit load lol. So I think I will grab that and keep bumping up my calories as well. My sleep seems to suffer more on non training days so I think I will increase there as well as on training days and hopefully things will improve.