Andy
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Checked in today at 263.6, so almost a zero increase in weight this week, but I’m not mad at that at all. I am feeling slightly over trained, but I don’t think I need anything in the way of a deload just yet, especially since I’m going to Sicily on the 23rd, and there are next to 0 gyms there so I’m taking that as a week off.
Yesterday’s leg session was superb, helped by removing RDLs by doing them with back.
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
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Yesterday’s push session was great, not to mention I tagged my tricep work on top of my session as I’m up in in Aberdeen back at my parents for the weekend, and just due to timings of social stuff, I had to stick my arm work in the week.
Seated cuffed cable flys – 1 set 12-15, 2 sets, 12-15 – My forearm is still killing me, so I had to lighten the weight considerably for the 2 back-offs.
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
Overhead rope triceps extensions – 3 sets, 12-15
Rope extensions/straight bar extensions (superset) – 3 sets, 12-15
Across the body cable extensions – 3 sets, 12-15
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Every day (or try to) I do;
1 leg raise variation – 3 sets of AMRAP
1 crunch variation (usually a decline crunch) – 3 sets of AMRAP
I try to get them done when I get into the gym prior to clients, if not, PWO.
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I find that triceps do cause a lot of bother when it comes to PIP. I’d say my success rate it about 2/10 shots in my shots get PIP or slightly inflamed, but then the frequency which I jag them isn’t that high. Maybe once every 3-4 weeks. It may just be a site you can’t do, and should probably avoid as that’s a small amount of oil.
There’s something about pinning a muscle prior to training that doesn’t sit for me. Some claim the pumps are better, but I feel you’ve compromised the tissue and then you’re away to do it again in a session. Train with PIP days later I don’t see as much as an issue though.
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Nothing much to report from yesterday’s NTD. One thing I need to dial in is my ab training. Currently, I’m programmed to do abs every day, including my NTDs, however, I have been letting it slide admittedly. The fact I’m writing it in this blog to that I can get all those who read it to give me a level of accountability.
Since 2018 I’ve managed to reign my waist in. I say 2018 because that was my first season as an open BB’r, and I pushed HARD between 2016-2017 to move up to open. I’m glad I did it, but I spent 18 months distended, not to mention I clearly had a tonne of inflammation from food that didn’t agree with me.
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Rate of gain varies wildly, it’s also circumstantially driven too. Competitor A might need to force food up quicker for XYZ reasons, but competitor B maybe able to do the slow, drawn out reverse.
As Hilly mentioned, there are some feedback markers that are a better way of assessing rather than the scales or just the scales.
1. Training performance
2. How good or tired you feel, this would include cognitive function as well
3. How well you’re sleeping (this relates to the above)
4. Composition changes (if any)
I’m assisted, but it took 11 weeks for my weight to rise after this past season.
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Okay, so yesterday’s back session was horrendous. My forearm/brachialis has completely seized up. As I mentioned in previous blogs, this has happened on and off for literally 18 years. My forearms are pretty big having never ever trained them, so they take a shite tonne of the load when pulling. No matter how I position my hands, handles or machine/DB they still take a fair whack. Which is fine 95% of the time, but sometimes this tension builds up. The situation is not helped by the fact I’ve missed 2 massage sessions on it.
Rope cable pullovers – 2 sets, 12-15
Prime PL pulldowns – 1 set, 8-12, 1 set, 12-15
Conventional T-bar rows – 2 sets, 8-12, 2 sets, 12-15
– I made up the volume from missing DB rows
BB RDLs – 1 set, 6-10, 1 set, 12-15
– I will pull these out of my leg day
Prime extreme rows – 1 set, 8-12, 1 set, 12-15
SM shrugs – 2 sets, 8-12
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Much of the knowledge/experience we’re all gained is from a simple case of use and assess. As Hilly mentioned above, the degree of variance in blood work when using aromasin is quite large. You’re best starting at your smallest dose a few times a week and then assessing bloods from there.
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Not the most comfortable push session yesterday as my right forearm is absolutely killing me, I had to use larger cuffs on the cuffed fly and have the cuff sit a lot higher, as even though the cuffed fly is supposed to remove the forearm, I’m still getting a lot of tension in the forearm.
This has been plaguing me since the very beginning. I’ve worked around it for years, but sometimes it just builds up and make a lot of movements unbearable.
Regardless, I think I still managed to make things work and get a good session in, with quite a few numbers moving in the right direction.
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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I agree with Hilly’s comment about going back to test/AI if the test/mast combo doesn’t change anything on an AI front. I feel EQ just hits most far too hard.
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Checked in today at 263.2 so the 2nd move in BW since my show 14 weeks ago. I feel much better for it in a sleep sense as my sleep is now SUPER deep where an 8 hour sleep feels like 5 minutes. So with that recovery is in a good place.
However, my brachialis is killing me to the point where I had to stop bicep work with arms today as it completely cramped and seized up. The good thing is that I know exactly how to get rid of it. I’ll need Ricky to do a full session on my forearms.
Anyway, I’m really happy with how my physique looks just now. I mean, if I’m not getting fat on this amount of food then it does’t look likely any time soon.
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Agreed with the above!
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A great push session with Chris yesterday, and the first push 2 where I’ve removed the shoulder pressing movement from the session to help my shoulders recover as I was finding my shoulder joint becoming very tight and uncomfortable especially while I was sleeping. They just felt like that achey, “dead arm” kind of way. It will take more than 1 week to see if the removal of the presses has any sort of impact, however, going into the 2nd chest press yesterday, my shoulder felt far less irritated than it has going into the 2nd press in previous sessions.
Seated cuffed cable flys – 1 set 12-15, 2 sets, 12-15 – My forearm is still killing me, so I had to lighten the weight considerably for the 2 back-offs.
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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A simple NTD yesterday. I’m feeling a little achy through my shoulders, however, we decided on Saturday to remove all shoulder pressing and to replace them with lateral raise variations, so we’ll see where my shoulders land after a few weeks of doing that.
My other half and I go to Sicily the last weekend of October, we’re also moving house, so that week will be a week off from training. As I’ve said before, a week off does me more good rather than deluding the sessions themselves.
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Lower test, put mast in at 300mg, remove GH until you see the effects from the test/mast, and then add it back in.
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