Andy
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Another solo session today, but I’m starting to notice a vast improvement in the connection with my shoulders. Before, the connection with my shoulders while training was no more than a 5/10, so to now be able to connect with them is paying dividends visually.
Lying cuffed Y raises – 1 set, 12-15, 1 set, 8-12, 1 set, 15-20,
– 4s negative for all, no pause in the shortened on the 2nd back-off. Bringing arms just below parallel.
Standing cuffed cable flys – 1 set, 12-15, 1 set, 8-12, 1 set, 15-20,
– 4s negative for all, 1s pause in the lengthened, no pause in the shortened on the 2nd back-off.
Seated DB lateral raises – 3 ses, 12-15
– 4s negative, smooth concentric, not a powerful one, 1s pause in the lengthened.
HS iso-lateral incline PL chest press – 1 set, 8-10, 1 set, 12-15
– 4s negative, smooth concentric, not a powerful one, 1s pause in the lengthened.
SA d-handle lateral raises – 1 set, 12-15, 1 set, 8-12, 1 set, 15-20
– 4s negative for all, 2nd back-off is 3s up, 3s down. Bringing arms just below parallel.
Prime rear peck deck {torque 2} – 1 set, 12-15, 1 set, 8-12, 1 set, 15-20
– 4s negative for all, no pause in the shortened on the 2nd back-off.
Prime iso-lateral flat PL chest press – 1 set, 8-10, 1 set, 12-15
– 4s negative, smooth concentric, not a powerful one, 1s pause in the lengthened.
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After you’ve tried both for a sustained period of time and then compare results. Done properly, both methods will yield incredible results, it then comes down to preference, or, taking inspiration from from both and applying your own methodology.
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– Tag direct hamstring work in with pull
– Rear delt work in with pull
– Add bicep work to legs, pre-leg work
– More lateral raise work with upper
To name but a few if you’re pushing for more frequency with a 4 a week split, but this also depends of the body part you’re trying to bring up.
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I checked in yesterday at 265lbs on the button. I didn’t even look at the photos, for numerous reasons, the main one being that next week is all over the place routine wise due to my brother’s wedding, but I should get all of my sessions in without any bother.
It’s my brother’s wedding so I’m absolutely not thinking about bodybuilding that day at all. If it’s a wedding of someone close to me, and/or I’m not on prep, I go full send, every single time.
No judgement to those who don’t of course.
Next weekend at the TBJP & PCA British will be a tiring but fun experience, I really can’t wait to see my client Josh up there again.
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Another very simple yet effective leg session today with Kieran. RDLs were slotted into my back day again due to me having to put some harder volume into my back day from being unable to do bigger heavier movements due to my forearm.
Paused seated leg curls – 1 set, 8-12
HS hip press – 1 set, 8-12 > feet 5 inches apart, heel slightly of the bottom of the plate.
Pendulum squat – 1 set, 8-12 > 4s negatives
PL leg extensions – 1 set, 12-15
Walking lunges – 1 set, around 30 reps per leg
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If your schedule allows a full days rest then take that opportunity. I’d always avoid the time around my leg and back days.
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Interested to hear Hilly’s thoughts on this one, and of course how you plan to move forward.
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An excellent push session today with the return of my training partner. He’s been insanely busy this year with work, so training together has been a little off and on. Also, with my forearm released from massage yesterday, everything felt super comfortable.
I kept the cuffed fly out because funnily enough, this is the most painful movement for my forearm just now.
Prime pin-loaded peck deck (dripless) – 1 set 12-15, 2 sets, 12-15
Standing iso-lateral cuffed Y raises – 1 set 12-15, 1 set 8-12, 1 set 15-20
–4s negative for all, no pause in the shortened on the 2nd back-off. Bringing arms just below parallel.
Prime iso incline PL chest press – 1 set 8-12, 1 12-15
– 4s negative, smooth concentric, not a powerful one, 1s pause in the lengthened.
Panatta pin-loaded side raises (gripless) – 1 set 12-15, 1 set 8-12, 1 set 15-20
Prime pin-loaded lateral raises – 1 set 12-15, 1 set 8-12, 1 set 15-20
– 4s negative for all
SA cuffed rear delt raises – 1 set 12-15, 1 set 8-12, 1 set 15-20
-4s negative for all, no pause in the shortened on the 2nd back-off.
Arsenal standing PL chest press – 1 set, 8-12, 1 set, 12-15
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Just walked out of a session with massage guy, and he battered the living shit out of my forearms, it’s been a while since they’ve been that sort to go through. I find it usually takes 3-4 days before I see the full effects of the massage.
It is wild how I feel instantly better when it’s done.
I’ll be able to tell if it’s released enough when I attempt direct bicep work on Saturday. My bicep work is never heavy, so it should be a fairly decent session.
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Today’s back session was definitely more improvised, and intuitive than previous session due to the forearm still killing me. Luckily, I’m in with my massage guy tomorrow and he can usually hammer it out with the one session. I’m going to be far more vigilant going forward and make sure I get massaged out thoroughly every single week.
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I can’t see a valid bodybuilding reason for taking more than 37.5. If you NEED more than that, something isn’t right with your health and/or your setup.
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The forearm held up okay today, but I’ve had to bin the cuffed flys for Prime peck deck, but with the handles loaded at my elbow, not from my hands – much like an old school Nautilus peck fly.
<b style=”font-family: inherit; font-size: inherit;”>Lying cuffed Y raises – 1 set, 12-15, 1 set, 8-12, 1 set, 15-20,
– 4s negative for all, no pause in the shortened on the 2nd back-off. Bringing arms just below parallel.
Standing cuffed cable flys – 1 set, 12-15, 1 set, 8-12, 1 set, 15-20,
– 4s negative for all, 1s pause in the lengthened, no pause in the shortened on the 2nd back-off.
Seated DB lateral raises – 3 ses, 12-15
– 4s negative, smooth concentric, not a powerful one, 1s pause in the lengthened.
HS iso-lateral incline PL chest press – 1 set, 8-10, 1 set, 12-15
– 4s negative, smooth concentric, not a powerful one, 1s pause in the lengthened.
SA d-handle lateral raises – 1 set, 12-15, 1 set, 8-12, 1 set, 15-20
– 4s negative for all, 2nd back-off is 3s up, 3s down. Bringing arms just below parallel.
Prime rear peck deck {torque 2} – 1 set, 12-15, 1 set, 8-12, 1 set, 15-20
– 4s negative for all, no pause in the shortened on the 2nd back-off.
Prime iso-lateral flat PL chest press – 1 set, 8-10, 1 set, 12-15
– 4s negative, smooth concentric, not a powerful one, 1s pause in the lengthened.
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A class weekend spent up in Aberdeen for my brother’s home stag. The home stag was more so for my dad, my dad has quite advanced Parkinson’s so he couldn’t attend the stag in Krakov. It was good to chill with him and my brother’s mates for an afternoon on Saturday.
I had no intention of training while in Aberdeen, but back to it tomorrow.
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Agreed with Clare here. One person’s soft, is another person’s lean when it comes to pushes, surpluses etc. As you progress through bodybuilding, you will start to find that sweet spot of conditioning that allows for all the progression markers Clare mentioned to move forward.
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A similar question was asked in this forum, but like Kuba said it doesn’t interfere, don’t pin the muscle you intend to train.
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