Andy
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A very tame NTD yesterday. I had all 3 of my morning clients cancel – well in advance though – so I had a lie in (6:30) and then caught up with coaching admin but also life/property admin I have been actively trying to avoid. . . but with it all done and dusted I slept brilliantly last night, where I slept through to my alarm. I don’t think I have done that in the past 5 years.
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I cant see any photos either, but knees in line with hips is where I take my ROM. As Oscar said, if you can get your feet positioned low enough on that plate to ensure maximum knee flexion then the lower the better.
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As Kerry said, it would be good to see a comparison and to see the progress for ourselves. If your gut is 100% wanting to compete then do it, if it still doesn’t feel right to you then take a little more time. I am sure everyone on here will tell you they have done a prep/diet that their mind wasn’t 100% committed to – I certainly do. Preps are hard enough when you are 100% all guns blazing, let alone if you’re unsure if it is something you want to do.
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Not a whole lot of difference in yesterdays chest session compared to the usually, other than my training partner being off, and there was no one in the gym I trust to help me load DBs, so I swapped my incline DB press out for the SM.
Chris doesn’t lift the DBs for me, he places his hands behind my elbows when I am kicking the DBs back so that my arm doesn’t got the wrong way, I will then press them from there.
Seated cuffed cable flys – 1 working set, 8-12, 2 back-off sets, 12-15
– Both back-off sets paused
Incline SM press – 1 working set, 8-12, 1 back-off set, 12-15
– Back-off set paused
Prime incline PL press – 1 working set, 8-12, 1 cluster set
Prime peck deck – 1 working sets, 12-15
– Torque set to 3
Prime rear peck deck – 3 working sets, 15-20
– Torques set to 2
Panatta pin-loaded side raises – 3 working sets, 12-15
Standing EZ-bar curls – 3 working sets, 12-15 + double drop
SA DB concentration curls – 3 sets, 12-15
Standing EZ-bar cable curls – 2 sets, 12-15
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I think you need to be a little more specific to get opinions. I will always take compounds to concentric failure, and for say with 75% of isolation movements I will go to 1 RIR, but do 3-4 sets. It just depends on the movement, and that is speaking very generally.
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A touch more volume for leg yesterday, pyramiding up to a top set. In order to scale the loading back a touch, we were both still just as ruined. . .
Prime lying leg curls – 2 sets, 12-15, 1 top set, 8-12 + double dropset
Prime PL leg ex – 2 sets, 12-15, 1 top set, 12-15 + triple drop
Arsenal Hack squat – 2 set, 8-12, 1 top set set, 8-12 + triple drop
Pendulum squat – 2 sets, 8-12, 1 top set, 8-12
Cybex seated leg curls – 1 set, 15, 1 top set, 12-15
Seated calve raises – 3 sets, 15-20
The pump was bonkers!
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Another thing that has been around for ages doing the rounds on socials. Love what Jordan said there.
I am the same as Hilly, I only recommend beef iso for those who can’t stomach whey or vegan powders.
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Hilly smashed it there. When anything that isn’t calorie related is reported to increase body fat, always look into to why/how. It always comes back to calories (specifically over eating them haha).
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A superb day at the Scotland’s Elite Coaching Masterclass where I was asked to do a presentation on the coaching demographics. I felt I just rambled on and on, but those who attended seem to like it.
I don’t mind public speaking – assuming it is something Im clued up on.
It was great to get the perspectives from other top coaches and how they conduct themselves in the business space, as well as the coaching one.
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A great back day today – despite it being a Saturday {for those who don’t know, I hate training at the weekends}
Rope pullovers – 3 sets, 12-15 reps
D-handles lat pulldowns – 1 set, 8-12, 2 back-off, 12-15
Conventional t-bar rows – 1 set, 8-12, 2 back-off, 12-15
SA DB rows – 2 sets, 6-12
– Using a 4s negative with every rep
Chest supported t-bar rows – 2 sets, 8-12 followed by a triple drop set
RDLs – 1 set, 5-9, 1 back-off, 9-12
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Shoulders yesterday, and another great one at that. Last weeks was a bit mellow as I was still ruined from the weekend’s travel, but this one was great. I threw in some close grip BB press for no other reason than a bit of fun. I swapped out the SM for DB shoulder press for the exact same reason. . .
Small incline Y raises – 1 set, 8-12, 2 sets, 12-15
– Reps performed with a pause in the lengthened portion for the back-off sets
Prime rear peck deck – 3 sets, 15-20 + double drop set
High incline DB shoulder press – 1 set, 8-12 + triple drop set
Close grip BB press – 1 set, 8-12, 2 back-off sets 12-15
– I didn’t take any of the sets to failure, just 1 short. As much as I love close grip pressing, I am wary of my shoulder so taking the set to the point where I need a spot/forced rep isn’t wise (for me).
HS PL machine side raises – 1 set, 12-15 + double drop set
Overhead rope cable extensions – 3 sets, 12-15
Straight-bar ex SS rope cable ex – 3 sets, 12-15
Across the body cable tricep extension – 3 sets, 12-15
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I have felt a bit out of sorts these past few days, I do not know why, I just feel a bit out of rhythm. I have still managed to tick every box – bar sleep – but still feel a bit out of body just now. I think because I have had such a chaotic yet productive October across numerous fronts, I feel like I just need a good spell of down time to re-adjust.
Anyway, shoulders tomorrow, and my videographer has messaged me to tell me my latest training video will be sent over soon, so that is always an exciting time of the month!
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Running 3 compounds across the same load as 2 would be superior in my opinion, as you’re gaining the benefits of all 3, yet running them slightly lower which would be help mitigate side effects – assuming you’re running say 1g total
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Maybe it’s me, but I’m still not quite sure what you’re asking. You can peak/coach someone who is doing a PCA first timer show to the same precision as someone stepping on an IFBB Pro stage (which isn’t something I’ve done personally). Is it warranted for the first timer, maybe not, but a good coach’s attention to detail (should) apply no matter the level. The stakes are higher at the pro level in terms of money and exposure, so a high level coach may knowingly or unknowingly put more work/time into the peak.
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All I wanted to do was chill out today, but as per usual, it’s 8pm and I feel like I haven’t sat down or had a moment to myself. . .
I’m going to be doing an at home sleep assessment for sleep apnea. I don’t think I have it, I don’t snore, and I feel well rested between 6-8 hours, however, my coach wants me to look into it as he thinks that there’s no way at my weight (285 -290) that I don’t have it.
I am interested in seeing what the results are, but I am not a fan of sleep with a Darth Vader mask on as I’m such a light sleeper, and will probably rip it off.
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