[ajmorris]

Morning guys, Happy New Year!

Very excited for the year ahead.

Some of my goals for 2021

– Smile & laugh everyday
– Health of my family & loved ones
– Completely furnish my house….
– Team MBM winning two British Titles
– Team MBM winning two Pro Cards
– Deads 220×10 & 250×6
– DB OHP 50×9
– Inc DB 55×9
– Hack 9pps x10

Today it’s Push & Arms, let’s get it!

Share some of your goals below guys!

[ajmorris]

Awesome pulling, AJ.
I had a question that maybe you could weigh in on, as you have a pivot leg Press in your rotation. One of the gyms I use for a leg rotation has a cybex squat Press for the leg Press. I like this Press, but the back angle is not adjustable, and I have trouble reaching depth with having my lower back round and create discomfort. I have tried putting a plate on the seat to change the angle, but it didnt work well. Do you have any suggestions to modify the machine to fit a long-legged lifter better?
I have no trouble reaching great depth on a linear leg Press.

Thank you Alexander, happy new year too, appreciate your support on the log 🙂

So in the past with Pivot Leg Presses, I have found certain ones to be a lot easier to hit full rom, Atlantis is my fave, Cybex is up there too, in terms of changes you can make I would simply work within that range you have without lower back coming off the pad, that’s arguably your active ROM, any deeper and it will be a bit dangerous.

Work on hip, ankle and lumbar mobility to try & hit more ROM.

I would also just favour linear leg presses if you can get deeper overall!

[ajmorris]

173.6 this morning – Brilliant Back & Hams session yesterday, I managed to pull 230 for the first time, only for 3 as my straps unlocked early due to no chalk…. but I was relatively happy with how it moved and I know I can take it for more next week. Paused 180 just below the knee for 9 afterwards, will take 230×5-6 and 190×9 paused next session.

Rest day today, check ins, haircut, massage , cleaning house, usual bits 🙂

Anyone up to much for New Years? Movie and chill with Loz for me tonight, usual bedtime haha

[ajmorris]

Hey Morris, did you ever train with a fullbody setup? if yes, how you usually program them?

Hey Gustavo! – No I never have!

[ajmorris]

[ajmorris]

Big drop to 172.6 this morning, finally sorted a little digestive issue out & dropped a load of inflammation with that.

My readiness is consistently dropping on Oura and I’m doing all I can to try and drive it back up, but my resting heart rate creeping up already in the off season is not helping all of my bio feedback so I think I’ll be adding in 30-35 mins CV very soon, most likely just on rest days first thing upon wake.

I feel fresh though, so more than ready to Deadlift today.

I will hit a weight I’ve never pulled before today 🙂

[ajmorris]

Hey buddy,

To be honest I think the smartest approach here would simply to be remove one of the hip hinges and make your two lower days split

LOWER 1 – Quad focus ( squats, split squats ) 3 sets each

LOWER 2 – Ham Glute focus ( Deads or RDL, hip thrust, maybe a good morning or wide stance split squat)

This should remove that frequency of hinging which will save your lower back a bit, but home training = smashed erectors… view it as a challenge but stay safe!

[ajmorris]

175.4 this morning, good rest day yesterday very productive!

Ready for a solid Push & Arms session today, I have numbers on incline dumbbell & nautilus shoulder press to beat! 50×7 and 3pps x10.

It’s also snowed… relatively heavily… haha

[ajmorris]

Hey Aj, why in your last leg session you did walking lunges? Did you change the glute drive? Thxs

We rotate between the lunge & glute drive now, I literally made that change intra session the other day haha

[ajmorris]

Afternoon guys – all Monday check ins boxed off this morning and as it’s a rest day we are making the most of these by grabbing more bits for the house , today is another IKEA & Argos trip ? I just tie this in with my steps and make sure I stay ontop of fluid & meals of course

Training was very good yesterday but still a very poor night sleep last night, think I’ve found the problem so should be all good tonight 🙂

[ajmorris]

Amazing leg session despite walking into it feeling like trash ? – got 7.5pps x 10 on the hack with 8 continuous and 2 with a slight breather , felt very strong across the board today ; ready for an early night tonight and plenty of good food

Funny how that works. The mind can be so powerful, but it is interesting how you can find it for a session if you really want it. Enjoy your time and some good food![/quote]
For sure mate, I just had to really wake myself up today, my tummy /digestion was off all night so poor sleep made me feel rubbish , but all good now!

[ajmorris]

Amazing leg session despite walking into it feeling like trash ? – got 7.5pps x 10 on the hack with 8 continuous and 2 with a slight breather , felt very strong across the board today ; ready for an early night tonight and plenty of good food

[ajmorris]

Morning guys, 172.2 today, re-introduced creatine as got it delivered yesterday and scale weight will always shift a little with that from the intra-muscular fluid retention.
Cannot wait for todays session, the second Push & Arms Rotation, with more focus on biceps as Legs will follow tomorrow, not Pull.
Note – todays session will be one set only on compounds as I am still in this de-volume week!
Push + Arms 2 – Bicep Focus
Lying Cuffed Lateral – 1x 12-15 1x 8-10
Prime Pec Deck – 1x 12-15 1x 8-10
High Incline DB 1x 6-9 1x 10-12
Smith Incline 1x 6-9 1x 10-12
Dip – 1x 8-10 1x BW to fail
Cuffed Incline Flye – 1x Rest Pause
Long Rope Pushdown 3x 8-12
EZ Bar Cable Curl 3x 8-12
Overhead EZ Extension 3x 8-12 + Drop
Hammer Curl – 3x 8-12 + Drop

Do you go for progressive overload on the arm exercise or just volume there ?[/quote]
Always progressive mate!!

[ajmorris]

Hey Aj, how today’s leg session looks like?

Same as the last one I listed buddy

Legs

Adductor – 1x 8-10 but with 3 sec holds in the stretched position
Pin Load Leg Extension – 1x 8-10 1x 11-15 Loaded in Setting 2 ( mid range )- 2 count hold fully shortened on both sets
Prime Seated Leg Curl – 1x 8-10 1x 11-15 Loaded in Setting 3
Hack Squat – No Bands – 1x 5-9
Precor Leg Press – No Bands – 1x 8-11
Lying Leg Curl – 1x 8-10 / 1x 11-15
Nautilus Glute Drive – 1x 12-15
Toe Press – 2x 11-15
Machine Crunch – 3x 10-12
Dumbbell Curl – 2x 8-10

[ajmorris]

are you always take pre workout supplement or caffeine?

Always a black coffee for me!