My experience with Biofeedback

So for the past 2-3 weeks I've been using biofeedback with my training. I'm still following the Op Radiant Dawn program to get me pressing the 32kg bell. This is based on video posts started by Adam T. Glass. Be sure to check out his site for full details but here's the quick and dirty - test a range of motion, perform and exercise, retest. If it got better then that move is beneficial to your nervous system. If you only perform exercises that are best for you, then you will get the most efficient results with your training.
So I've learned a few things. Weights that are too heavy for me to complete a rep still tested well. This doesn't mean I stuck with that weight, just interested that it was still "good" for me. When a particular weight tested poorly I did not continue to bang out sloppy reps, I lowered the weight, retested and continued if it tested well. Sometimes, but not that often I had to veer off course and mix up exercises to find one that worked for me, that day. Some days I was actually able to add a few fun exercises such as gripbell curls or leverage block curls or some Iso's on horseshoes.
This past week I've even taken it to the point of testing my movement prep. Surprisingly more than a few times even the basic Z health R phase drills tested poorly. Now I'm no expert, just following some high payoff areas from the the DVD. On the other hand the FMS corrective stuff tests well 95% of the time. This is not intended to reflect badly on Z health, and as I said, I have had very little instruction with a certified Z trainer. Just stating what worked for me.
This week I also attempted to test maxing out my sets and the few times I tried it actually ended up not even getting to numbers that tested well in previous weeks. To clarify, I would stop sets before if they tested poorly, but if the day called for 5 sets I would stop there. Now I'm trying to see if I can perform 6-7 sets and still test well.
I trained strength on monday and tues. this week. Yesterday wanted to do a little bit of a cardio type session. Swings tested poorly, rope jumping tested poorly, box steps tested poorly. At that point I settled for testing some corrective drills. Naked get-ups tested well. Don't get too excited, naked meaning bodyweight. Did several of the Kalos Sthenos varieties. Half kneeling lift, leg lock bridging, prone bow stretch. Pretty much everything focused in hip flexor/ hip extension issues. My left side is lacking. So just a little moving was all I needed yesterday.

Over half way done

Two weeks of Op Radiant Dawn are completed. And half way through the 3rd week. Feeling pretty good, my muscles are tired the next day but not sore and I'm able to perform well each day. This week I've gone up in weight on stacked pressing and LPP.
Also got my VFF, it's a very interesting experience. I've been wearing them with the Injinji socks and they are ok but much more comfortable without socks but that's just too cold this time of year. I've been wearing Sanuk shoes for over 2 years now and they have very flexible sole and not much padding or support but they don't even compare to how my feet feel in the VFF. It's like barefoot but better. In the Sanuk's I still have a tendency to heel strike but not in the VFF. Just this week I added a pair of SoleMates to them, these are adhesive pads that correct for Rothsbart foot which is what the PCI's do. Instead of attaching them to the ball of my foot I stuck them to the inside of my VFF and hopefully will get a lot of use out of them.

week 1 in the hole

Wed - swings, 20kg 7/7 on the minute for 6 mins
Thurs - 1/2 get up stacked bells (25+18) 43# , 2/2
stacked press 43# x 5 sets x 2 reps
Sat - 1/2 get up 24kg 2/2
Stacked press 43# x 3 singles
LPP ( long push press) with walkout 20kg x ladder (1,2 x 5)
swings 16kg

This week went pretty well. It was a little bit tough and I could definitely feel it when I finished but recovered and was ready the next day.

Up to speed

Finished 2 weeks of PTTP with deadlifts and side press. Warmed up with sumo DL with kbs. I've never really tried sumo but after some practice I think I like it. Work sets were 2 sets of 5 conventional DL. Side press took some getting used to but started grooving much easier after a couple days. I did 2 days of PTTP followed by one day of VO2 max snatches. Use 25# and 6 reps per :15 x 20 sets. 24 sets by end of 2 wks. That was a good weight for me and reps. I don't know how these guys get 8 reps in :15. Anyway, was a good change of pace and now I'm doing a program by Adam Glass, Operation Radiant Dawn. The goal is which is to progress to pressing the next heavier kb. My goals for the end of 4 wks is to press the 32kg bell and do a bottoms up press with 24kg bell.
Day 1: half get ups x 24kg x 2/2
BUP x 16kg x 4 singles
LPP with walkout x 20kg x (1,2 x 3) ladders
swings x 24kg x 10 reps at top of min for 5 mins

Day 2: half get ups x 24kg x 3/3
BUP x 16kg x 5 singles
stacked press x 43# ( 25+18) x 3 singles

These are definitely tougher than it looks on paper.

Hiatus

So I've been very slack in my posting. I've finished a couple rounds of 3 wks diets and now onto a 3rd. Eating with that much structure felt like a job, seemed all my time was spent prepping food, cleaning up and eating. I'm going to continue a little while longer but that style of eating seems too obsessive compulsive to be mentally healthy. I took about a week between diets just to relax a bit. It is all a learning experience as I form ideas about how I want to do things. My newest interest is intermittent fasting or IF. Just read Eat,Stop,Eat. Decent info but a bit disappointed with the cost per amount of info. Seems it's only geared toward weight loss and though it is referenced it repeats the same 4-5 benefits for 90 pages. The same information could have been presented in a 3 page bulletin and people could have followed it. I would like to have seen more info on applying to other areas than the weight loss crowd. Would also liked to have seen info on it's effect on the endocrine system. He does mention the effects on insulin but at the same time dismisses the effect food has on insulin. And as one of the benefits of fasting lists increased epinephrine and norepinephrine production. To me, that's not a good thing. Too many people are walking around in sympathetic dominance the way it is, fight or flight, never relaxing. Granted this is only 1-2 days per week but seems this added stressor to the adrenal system in todays population would be counterproductive. But hey, that's just me. But in any case I've started experimenting with IF, just came off my first 24hr fast. Felt alright, energy seemed to be ok, but I didn't have a super busy day nor did I do any training. I've decided to do this every 5th or 6th day as I don't want to eliminate too many calories from my diet as I am trying to gain muscle. I do think it has the potential to assist with blood sugar/insulin regulation and fat burning. Plus I've always been more of a "eat to live" guy than the inverse so it does appeal to me from the standpoint of avoiding a day of food prep and eating.
Training is going well. Still doing ROP, as I approached 5 x (1,2,3,4,5) I got pretty burned out so backed off to 3x and 4x again, then some missed training, blah, blah, blah, excuses. Anyway, back on and hitting 4x (1,2,3,4,5) today and feeling as strong or stronger this week, maybe time off did me some good. But needing a change of pace so will start a couple weeks of PTTP next week with DL and Side Press and maybe some snatch conditioning thrown in the mix. I also started doing some renegade rows on variety days and realized I had forgotten what an amazing exercise that was, a bit humbling even. I've been working on improving my shoulder overhead mobility with some drills from RTK with good success. I've always had a lot of lat tightness and apparently limited T/S extension but things are starting to open up.
On a final note, ordering vibram FF this week, the KSO's and will be posting my experience with them. Went and bought the injinji socks yesterday and getting my little piggies used to being separated. Interesting feeling.

day 5

Digestion improving and stomach expanding. Got in 3200 kcals today and felt the best yet. Actually getting hungry between meals.

training: variety day, warm up ASLR, toe touch, ankle mobility, bretzel

5 swings followed by 5 goblet squats x 5 x 24kg, pretty long rests between sets

a single BU press , 20kg on each side though couldn't control decent on Left.

ended with hip flexor stretching

New Chapter

My training and life has entered a new chapter. I am finally using a very organized approach to diet combined with training to see what kind of results I'll get. This should bring several rewards.
I've never been a big eater until now, consuming more calories should help me gain some muscle and with the current approach, lose some fat also.
For a year or two now I've suspected my ongoing battle with adrenal fatigue has been blood sugar related. This diet consists of eating on a very regular basis and using supplements to balance blood sugar.
I'm eating 7 meals per day and all but 1 are actual meals, not snacks. All calories are good whole food based products, not shakes, bars or anything processed. Just fruits, veggies, nuts, eggs, beef, fish, dairy and a couple grains. Diet goal is 4500 kcals but only able to get about 3200 kcal/day now, but stomach and appetite are growing each day. I figure by about 10 days in I'll be eating all my food.
Supplements are designed to promote digestion, sugar metabolism, connective tissue repair and testosterone production (No, not 'roids :) ).
The training is kettlebells. I'm doing the ROP workout from ETK ( Enter the Kettlebell) which is C&P ladders, swings and snatches and pullups. On variety days I'm practicing some windmills, TGU, BU pressing and to help with the mass gaining goals, 5 x 5 Swings/ Front Squats.
I took 'before' measurements and pictures, so when all is said and done I'll post results.
All training sessions start with FMS drills and joint mobility.
I'll be on this combo of diet and exercise for at least 6 wks and possibly 12.

any RKC reading this please feel free to chime in with thoughts on the training approach.