Andy
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Overthinking here. . .
So long as you’re chewing thoroughly, you’re good.
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A great back day today, and again, some slight changes to the setup, volume etc.
I always feel a high volume back day just inflates my physique. I do prefer the lower volume stuff, but my elbows can’t take it just now.
I was discussing a week off next week with my training partner, but I don’t think I’m quite there yet to be honest. . .
Neutral grip lat pulldowns – 3x 12-15
– I used the same weight throughout here.
Rope pullovers – 3x 12-15
Prime pin-loaded seated rows (torque 5) – 3x 8-12
– We pyramided up here, a plate per set.
BB rows – 3x 8-12
– Again, pyramiding up to the last set.
SA DB rows – 3x 8-12
RDLs – 2x 8-12
Seated cable rows – 2x 12-15
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I’m continuing on this volume kick for now, as I’m seeing some slight improvement to my elbows day to day, so I’ll be continuing that into tomorrow’s back session as well.
Wednesday was a bit different expenditure wise due to quite a few online clients requesting 1-2-1 sessions, so I was on my feet all day, but I love 1-2-1 PT, I don’t know how you fully online coaches’ do it. . .
Push (Shoulders) was great though now that I’m training a little more pain free.
Lying Y raises – 3 working sets, 12-15 + double drop
Cuffed cable rear delt raises – 3 working sets, 15-20
High incline DB shoulder press – Pyramiding up to a final set, 15/12/10/10
– The last working set is 15% less than my WS load using lower volume
HS incline PL chest press – 3 sets, 8-12
HS machine PL side raises – 3 working sets, 12-15 + double drop
Bent over rope triceps extensions – 3 working sets, 12-15 + double drop
Overhead rope triceps extensions – 3 working sets, 12-15
Across the body cable triceps extensions – 3 working sets, 12-15
I left the gym feeling gigantic, I’m very happy with the look I’m holding almost a year into an offseason.
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How much is the load reduced by when your pyramiding up compared to your 6-4-1 warm up on the big lifts mate? And dyou think if you were to stick to this way there is scope for more volume to be added the further you go into your push?
I’m still using the same weights up to the last working set as if I were using a 6-4-1, but it was more like, 15 – 12 – 10. The last working set is roughly 15% lower than the WS if I were using WS/BO method/volume. The drop in load is enough to give my joints a break for nowInstagram - amsmuscle
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Odd you’d get E2/Gyno issues from your test being that low, I take you pulled bloods during that cycle, of a full hormone profile?
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The way I do all inclusives is, I’ll eat 3 times a day. I’ll have 1 helping/plate of food, assuming it’s a buffet style place, fit anything and everything on the plate, and call it a day. I went to Ibiza 5 weeks after my last show, all inclusive and came back lighter – I’m not saying that will happen, but it’s just simple portion control.
Return to your diet like JP said, get back to baseline and slowly push BW back up.
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Lats – Front (below the armpit), and from the side (someone doing this for you)
Delts – All heads, but making sure I don’t do the front too often
Quads – Side quad, an index finger length from the hip. Only use 1ml fixed insulin pins though
Arms – All heads of tricep and bicep
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A continued log of the volume chronicles. . .
Due to training legs on Friday (how does anyone train legs on a Friday and knowingly ruin their weekend like that?), both Chris and I’s legs were still rinsed. So we decided to follow the volume approach we’ve applied to other body parts.
It turns out, that style of training is still hard – not that we wanted it to be easy of course.
Every style of training works, it’s the just the manor in which you conduct yourself.
Prime PL lying leg curls – 3x 12-15
– Pyramiding up to final set.
Prime PL leg extensions – 3x 12-15
– Pyramiding up to final set.
HS horizontal leg press – 3x 8-12
– This felt brilliant, the pump was ridiculous.
<b style=”font-family: inherit; font-size: inherit;”>Belt squat – 3x 8-12
– Pyramided up, and a machine I’ve never used before, but I like it.
Paused Cybex seated leg curls – 1x 12-15, 1x 15-20
Seated calve raises – 3x 20
Decline sit-ups – 3x AMRAP
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I always feel like a psycho chiming into this discussion, but for all-out massive sets, I picture someone trying to attack my girlfriend. You can do this for any loved one. . .
. . . that and aggressive heavy metal
. . . and some sort of stim like DNFM
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A good start the week, and drop of loading to help my elbows recover, as they’ve not been bothering me for 6+ weeks now. My shoulders have felt a bit off to, so I’ve gone for a touch more volume, a little less weight. I wouldn’t call it a deload though, as I’m still done in when I leave the gym.
Seated cuffed cable flys – 3x 12-15
– I love to chase a pump, so this scratched that itch.
Incline DB press – 3x 8-12 (weight tapered up each set)
– More of a focus on the eccentric here than usual, not that usually I’m not, but I can actually think about the chest flexing when using lighter weight.
<b style=”font-family: inherit; font-size: inherit;”>Small incline SM chest press – <b style=”font-family: inherit; font-size: inherit;”>3x 8-12 (weight tapered up each set)
Prime rear peck deck – 3x 12-15
Cuffed SA cable side raises – 3x 12-15
– Across all bicep work, my tricep tendons were screaming, to I reduced the weight by 1/3 and followed the below. Biceps were still screaming to be fair.
Standing EZ-bar cable curls – 3x 12-15
High incline EZ-bar cable curls – 3x 12-15
Shallow decline sit-ups – 3 working sets, AMRAP
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Nothing to shout home about today. I had 2 online clients in for an in person check-in, and then filmed a leg session with my client Ali. I think Ali could be an incredible super heavyweight, he just needs to bring up his quads, and after 3 years of coaching we’ve decided to lock in 2 leg sessions a month to bring them up. I think he died a little inside, doesn’t help the gym was 3823 degrees.
I’ll be sure to post it in here when it’s ready. . .
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If it’s an issue of being worried about failing and having to bail at the bottom, then put nothing on the machine, and take the sled to the very bottom where it bottoms out – assuming it has safety stoppers which most modern hacks do, I’ve never seen a hack without stoppers to be fair. . .
I do this with PT clients regularly if they’re worried about getting stuck at the bottom when they’re training by themselves.
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Agreed with the boys above. It’s a fascinating drug with plenty of interesting studies on it.
It’s something your body already makes. . .
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A VERY good session today for legs. We swapped our days around this week to get one of my mates to tag along with us. He’s been my client for 18 months, so I wanted him to jump in and experience the intensity that Chris and I train at. He put in a good shift though!
Prime PL lying leg curls – 1x 12-15 + double drop set
– Lost a rep here, but the gym was like a fucking greenhouse, and that made the pads wet with sweat, shit excuse but valid. . .
Prime PL leg extensions – 1x 12-15 + Tuor rest pause
HS horizontal leg press – 1x 8-12, 1x 12-15
– 10kg increase here, I felt excellent in the warm-ups so decided to slap on another 10kg.
Pendulum squat – 1x 8-12
– Matched reps
Paused Cybex seated leg curls – 1x 12-15, 1x 15-20
Seated calve raises – 3x 20
Decline sit-ups – 3x AMRAP
Check-in tomorrow with Nick, I’m excited to see how I’m looking as this week has been stellar!
Pizza with my other half tomorrow night too!
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I’ve had to swap my training around this week to accommodate my training partner, so we had to do back yesterday which is a 3 day turn around, which isn’t the worst, but not the best either as my lower was rinsed from RDLs, so we decided to just have a lighter – but just as intense – session. Very much in line with what we saw in Flex Magazine (3-4 sets, 8-12 reps).
Lat pulldowns – 3x 12-15
Rope pullovers – 3x 12-15
Prime pin-loaded seated rows – 3x 8-12
BB rows – 3x 8-12
SA DB rows – 3x 8-12
Seated cable rows – 3x 12-15
All sets were pyramided up to the last set being the heaviest, and close to failure.
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