SNS Focus Stack FocusXT Alcar and Glucuronolactone

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  1. Impressive squats! Do you know what your 1RM is?


  2. Quote Originally Posted by aaronuconn View Post
    Impressive squats! Do you know what your 1RM is?
    It was 435 a few months ago. Hope to squat 450 or more at my meet in March.
    http://www.youtube.com/watch?v=9VIkwlq9sy0
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  3. Quote Originally Posted by broken bottle View Post
    It was 435 a few months ago. Hope to squat 450 or more at my meet in March. http://www.youtube.com/watch?v=9VIkwlq9sy0
    Nice job on grinding that out. Do you think the prep before the squat (how long the bar was on your back) takes a tiny but out of the tank?

  4. Quote Originally Posted by aaronuconn View Post
    Nice job on grinding that out. Do you think the prep before the squat (how long the bar was on your back) takes a tiny but out of the tank?
    Not sure. I think a lot of it is mental preparedness, and balance. Without both its gonna be a fail.

  5. I switched up the dosing. I stopped taking the alcar and glucuronolactone all day and started using it preworkout only.
    Not real sure what the alcar will do, maybe I need more than 2 pills. These things paired with focus xt is like extreme focus mode. Took some dilate pills with the focus. Had a nice session, really destroyed my back with some rows. Focus was great, really hammered the bench press cues. Went kind of slow, so got solid reps in.


    Christmas Eve Training

    Juggernaut Intensification phase
    3s wave

    Bench press all paused
    205x3/3/3/3/3

    Pendlay Row
    205x3/3/3/3/5

    Slight incline bench press
    135x14/10/8/6/5

    Bentover Row
    135x12/10/20/5 +iso hold

    Some dips and curls for dat arm pump.
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  6. Yeah, I don't see the need to exceed an additional 500mg ALCAR if dosing alongside Focus XT. At least I never have.

  7. Took 1 scoop focus xt, 2 caps ALCAR, and 2 caps glucuronolactone 30 minutes pre-lifting. I had total freaking tunnel vision walking into gym. Felt a little more ready to lift than before. Will rock this same dosage again. Was very methodical throughout training. Pretty happy with 6 reps on last press set and adding a rep on behind the neck press. I always want to do more lat work but I never have enough time.

    Juggernaut intensification phase
    3s wave

    Strict Press
    115x1 130x1 135x3/3/3/3/6

    Chins
    3/4/4/4/4/3/1/1/1/1/1/3
    These were superset after each press warmup. 1s through work set.

    Dips @ gym weight 241
    10/10/8/7

    BTN press
    90x8/6/5

    Reverse pec dec superset with preacher curls.
    3 slow sets with iso hold at end of 3rd set.

  8. Sounds like a great workout from the blurb.

    When it comes to lat work, I row 3x week, and 1x week do pullups or something similar. High frequency rowing has the made the biggest difference for my total.
    Serious Nutrition Solutions Representative
    NomZ[at]seriousnutritionsolutions.com
    All posts are solely the opinion of myself and do not reflect the views of SNS.

  9. Quote Originally Posted by NomZ View Post
    Sounds like a great workout from the blurb. When it comes to lat work, I row 3x week, and 1x week do pullups or something similar. High frequency rowing has the made the biggest difference for my total.
    I've found pull-ups to e very beneficial to lat development ... But this could also be because I neglected this exercise for so long. My gym also has an assisted pull-up machine for when you want to crank out high reps and keep steady form throughout.

  10. Quote Originally Posted by aaronuconn View Post
    I've found pull-ups to e very beneficial to lat development ... But this could also be because I neglected this exercise for so long. My gym also has an assisted pull-up machine for when you want to crank out high reps and keep steady form throughout.
    For lat development, yes, I definitely credit my wingz from a lot of pullups.

    But when it comes to improving my other lifts, rows have been much more productive.
    Serious Nutrition Solutions Representative
    NomZ[at]seriousnutritionsolutions.com
    All posts are solely the opinion of myself and do not reflect the views of SNS.

  11. Quote Originally Posted by NomZ View Post
    For lat development, yes, I definitely credit my wingz from a lot of pullups.

    But when it comes to improving my other lifts, rows have been much more productive.
    Any tips for isolating lats or even feeling them? Its really hard for me, I don't know if its my long arms or what. I've been meaning to try the Arnold style dumbbell pullovers. Rack chins and lat pulldowns are just meh for me. When I do chins they are underhand and I pull my elbows back and that is working pretty well for me to get 30-40 reps when I do train that movement. I have nasty tendonitis when I try a pronated pullup, so until that heals up this is what I can do.

  12. Quote Originally Posted by broken bottle View Post
    Any tips for isolating lats or even feeling them? Its really hard for me, I don't know if its my long arms or what. I've been meaning to try the Arnold style dumbbell pullovers. Rack chins and lat pulldowns are just meh for me. When I do chins they are underhand and I pull my elbows back and that is working pretty well for me to get 30-40 reps when I do train that movement. I have nasty tendonitis when I try a pronated pullup, so until that heals up this is what I can do.
    You don't by any chance have an assisted pull up machine, do you?

    I found squeezing for 2-4 seconds at the top of each rep has helped me.

  13. Quote Originally Posted by broken bottle View Post
    Took 1 scoop focus xt, 2 caps ALCAR, and 2 caps glucuronolactone 30 minutes pre-lifting. I had total freaking tunnel vision walking into gym. Felt a little more ready to lift than before. Will rock this same dosage again. Was very methodical throughout training. Pretty happy with 6 reps on last press set and adding a rep on behind the neck press. I always want to do more lat work but I never have enough time.

    Juggernaut intensification phase
    3s wave

    Strict Press
    115x1 130x1 135x3/3/3/3/6

    Chins
    3/4/4/4/4/3/1/1/1/1/1/3
    These were superset after each press warmup. 1s through work set.

    Dips @ gym weight 241
    10/10/8/7

    BTN press
    90x8/6/5

    Reverse pec dec superset with preacher curls.
    3 slow sets with iso hold at end of 3rd set.
    Glad you are enjoying the stack. Glucoron is a great ingred thats doesnt get nearly enough credit

    Serious Nutrition Solution ~~

    SNS/CEL Black Friday sales
    http://anabolicminds.com/forum/serio...ml#post5897056

  14. Quote Originally Posted by mw1 View Post
    Glad you are enjoying the stack. Glucoron is a great ingred thats doesnt get nearly enough credit
    Agreed. I've used it in conjunction with caffeine and ALCAR and seems to work great.

  15. Quote Originally Posted by aaronuconn View Post
    You don't by any chance have an assisted pull up machine, do you?

    I found squeezing for 2-4 seconds at the top of each rep has helped me.
    Nope I wish.

  16. Getting ready to smash the same workout I just did.

    (I lift at work and at home. I cant ohp at home because ceiling, and I can't bench press or squat at work because smith machine.)

  17. Quote Originally Posted by broken bottle View Post
    Any tips for isolating lats or even feeling them? Its really hard for me, I don't know if its my long arms or what. I've been meaning to try the Arnold style dumbbell pullovers. Rack chins and lat pulldowns are just meh for me. When I do chins they are underhand and I pull my elbows back and that is working pretty well for me to get 30-40 reps when I do train that movement. I have nasty tendonitis when I try a pronated pullup, so until that heals up this is what I can do.
    Long arms aren't a factor, think about less of pulling with your biceps and more pulling your elbows down as if someone was pulling on them with a string.

    Try straps to get around the tendonitis for pullups, bc you cannot beat those for lat development.
    Serious Nutrition Solutions Representative
    NomZ[at]seriousnutritionsolutions.com
    All posts are solely the opinion of myself and do not reflect the views of SNS.

  18. Quote Originally Posted by NomZ View Post
    Long arms aren't a factor, think about less of pulling with your biceps and more pulling your elbows down as if someone was pulling on them with a string.

    Try straps to get around the tendonitis for pullups, bc you cannot beat those for lat development.
    Awesome thanks. I was able to get 2 reps of real pull ups in. I really had to pull hard and I felt it a lot across my back. So its a start!

  19. Had an amazing training session.
    2 caps alcar, 2 caps glucuron. plus a scoop of focus xt really works well! I will continue with this dosing. For the record label dosing for the caps works great for all day focus.

    Juggernaut realization phase
    3s wave

    Strict press
    85x5 100x3 115x2 125x1 130x1 140x1
    150x5 PR!
    And just for fun160x1

    Push press
    160x4

    [email protected] gym weight 244
    10/10/10/9

    Snatch grip high pulls
    135x2/3/3 185x2/2 135x3 155x3 165x3 185x3 195x3 PR

    Chins throughout training 3/4/4/3/2/3/2/1/1/5/3

    Some curls.

    244 bodyweight?? I must have gotten jacked cause I don't feel chubbier. I think its water.

  20. Nice PR on the strict press!

    The weigh gain is probably just, as you said, water retention in some manner.

  21. Did a quick bench only two bights ago. Took 2 pills of alcar and glucuron each and some BCAA. Performance was pretty good and determination was high as well as having some good focus.

    Bench press all paused.
    135x5 175x3 190x2 200x1 215x1 225x4 paused PR
    245x1

    Then I did 135 lb. bottom half reps with a pause if that makes sense. Did like 10.

  22. Took 2 pills ea. again and another preworkout. Finished bench training yesterday. I like what this dosage does. Focus and drive.

    Pendlay row
    135x5 150x3 175x2 190x1 200x1 215x1 225x7 245x2

    Smith machine bentover row
    120x10 210x6/5/6/5 260x4/4/4 120x12

    Slight incline smith machine bench press
    45x40 80x20 120x10 135x8 155x5

    Pendlay had great form. Smith rows focused on explosiveness and driving elbows back. Smith slight incline hits upper chest hard. Deadlifts tonight.

  23. Glad to hear you've found a dosing scheme you like. Hope it treats you well for your deadlift session.

  24. Same dosing as last time. Fantastic session.

    Final Juggernaut session. Today's session gets a

    Deadlift double overhand
    255x5 305x3 355x2 385x1 410x1 435x1
    Versagripps on
    460x3 failed on 4 versa gripps actually pissed me off and I threw them off on third rep. They just changed the mechanics so much.

    Under/over
    460x1/1 felt easy added weight
    470x1 easier still
    475x1 this was my 1rm 12 weeks ago.

    Snatch grip deads
    225x5/10

    My hands hurt.

  25. Tons of volume on that deadlift session! What's the snatch deadlift?
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