Andy
Forum Replies Created
-
If you’re seeing the set plateau/breakdown due to breathing/fitness then definitely pull the range down so you can then reach failure without gassing. I love a 20 rep set, but as BW climbs in an offseason, my CV can’t cope
Instagram - amsmuscle
Youtube - AMS Muscle
Tik Tok - amsmuscle -
On top of finding at quieter gym, if the option was there to find a very kitted out gym where there are a few options of the same exercise like 2 different brands of hack squat. My gym is rammed 5-7pm, but there’s more than 1 bit of kit for the same movement. Or, write up a plan where you account for 2-3 options of lift (incline BB press > incline DB press > incline SM press)
Instagram - amsmuscle
Youtube - AMS Muscle
Tik Tok - amsmuscle -
Yesterday’s NTD was a doddle, just filled with PT and massage. I cancelled my last PT session to get a new client setup online, so that gave me a bit more time to relax. By relax I mean an extra 15 minutes where I lie on the couch, get bored and then go back to my laptop.
Everything feels amazing, I’m looking forward to the next 2 sessions this week, as well as seeing where my physique lands on Saturday.
Instagram - amsmuscle
Youtube - AMS Muscle
Tik Tok - amsmuscle -
I’m pretty similar to the guys above, I’ll start at 1g and taper that up if required. Everyone has different fluid needs for numerous reasons. 4-5L is usually a good starting point fluid wise.
Instagram - amsmuscle
Youtube - AMS Muscle
Tik Tok - amsmuscle -
As great as they are (10g -20g intra), they’re the icing on the cake supplement wise, especially if diet has been nailed. As above from the team, look to exhaust your health support stack first.
Instagram - amsmuscle
Youtube - AMS Muscle
Tik Tok - amsmuscle -
First leg session in 2 weeks dusted off yesterday afternoon. The volume we’ve set in the plan is relatively high, however, we decided to scale it back to 1 working set for the hack and pendulum. The session still ended up destroying the 2 of us.
Abductor – 2 sets, 15-20
– I’d like a little more in the way of glute development, so this has been added. I have a torn hip, so hip thrusts aggravate my injury.
Cybex seated leg curls – 1 sets, 8-12, 2 back-off sets, 12-15
– Both BO sets are paused in the lengthened
Prime PL leg ex – 2 sets, 12-15 + triple drop
Arsenal Hack squat – 1 set, 8-12
Pendulum squat – 1 set, 8-12
– I think I’ve mentioned this before, but the pendulum doesn’t feel like a squat to me, and I get zero lower back, so I’m happy to do it post-hack (happy is a strong word)
Instagram - amsmuscle
Youtube - AMS Muscle
Tik Tok - amsmuscle -
Agreed on all of the above – I also haven’t had my organs screened, but a decent knowledge of family history of diseases and underlying health issues would help.
Instagram - amsmuscle
Youtube - AMS Muscle
Tik Tok - amsmuscle -
A very chilled out Sunday yesterday, made all the better by one of my clients winning the overall at the Fit X Manchester.
My training partner is back from his holiday today, so that will add another dimension to my training.
Looking at my timeline, I’ve only got 3 weeks left of this offseason, and as much as I’m delighted with the results, I still want to make the very most of the rest of this phase.
I’m looking to start prep the 4th of January, which gives me a 8 week health phase prior to the prep.
Instagram - amsmuscle
Youtube - AMS Muscle
Tik Tok - amsmuscle -
If you’ve hit a bit of wall, then I’m going to assume you’ve been pushing hard with this phase, and the total food has eventually caught up you. So on that, I like to literally half my carb portions of each meal for a week, by the time the week is over my appetite has reset slightly, and then I’m usually good to push for a good bit of time before I have to do it again.
As for getting 3500cals in without eating shit, I’d say eating shit shouldn’t even be a consideration. You can get that amount in with 5-6 meals/shakes across a 16-18 hour window using all clean sources. Source selection, meal timing and discipline is what is going to prevail here.
Not knowing much about you, if you were trying to bolster calories, then additional healthy fats will make that a lot easier.
Instagram - amsmuscle
Youtube - AMS Muscle
Tik Tok - amsmuscle -
The last session of the week ticked off, and what a session it was;
Rope pullovers – 3 sets, 12-15 reps
HS SA PL pulldowns – 1 set, 8-12, 1 back-off, 12-15
– The back-off is performed with a 2s pause in the stretch
Chest supported t-bar rows – 1 set, 8-12 followed by a triple drop set
SA DB rows – 2 sets, 5-8
– Using a 4s negative with every rep
Prime PL row – 1 set, 8-12 + forced reps, and 1 negative
Prime pin-loaded low row – 1 set, 8-12
– Torque set to 5 to overload the lengthened
RDLs – 1 set, 5-9
Instagram - amsmuscle
Youtube - AMS Muscle
Tik Tok - amsmuscle -
We’re back after a week off, and everything felt excellent. Not 1 pain or niggle. My tricep tendonitis is gone, as well as my shoulder and forearm tightness. This is always the result of taking time off, and once again, I need to remind myself how I feel post week off when it’s time to do one again.
I kicked things off with shoulders;
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
HS iso PL shoulder press – 1 set, 8-12 + triple drop set with lengthened negatives
HS PL machine side raises – 1 set, 12-15 + double drop set
Back supported cable flys – 1 set, 8-12, 2 sets, 12-15
– Reps performed with a pause in the lengthened portion for the back-off sets
Overhead rope cable extensions – 3 sets, 12-15
Straight-bar ex SS rope cable ex – 2 sets, 12-15
I felt double the size when I left. . .
Instagram - amsmuscle
Youtube - AMS Muscle
Tik Tok - amsmuscle -
I’m still getting over the weekend, I had such a great time at the Gasp Classic in Stockholm. My client James Murphy came 3rd in the super heavy class which was an incredible result for a guy stepping into his first pro Q, and an excellent one at that.
As for my week off, I’m feeling brand new, I can’t wait to get back to training on Thursday.
Instagram - amsmuscle
Youtube - AMS Muscle
Tik Tok - amsmuscle -
Yeah, pre-last meal, so it’s doing it’s job when your head hits the pillow
Instagram - amsmuscle
Youtube - AMS Muscle
Tik Tok - amsmuscle -
A superb day wrapped up with my client James, 1 day out from the Gasp Classic. I’ve always wanted to see this show in person. James is looking on point – check my and his socials for more.
A win with my client Josh Bogdani in classic D at the Gritness Grand Prix. This guy was only a teen 2 years ago, and now he’s beating guys 10+ years older than him.
Nothing much to report from me, I’m slightly out of routine, for instance, my last meal will be 11:30pm, 3 hours later than usual, but show weekends usually throw my routine.
Instagram - amsmuscle
Youtube - AMS Muscle
Tik Tok - amsmuscle -
Nothing much to report this week, yesterday was my first day from training. I’m always surprised by how much free time I have when I don’t train – I get easily get used to that life.
Obviously, I’m not going to see much in terms of wellbeing or physical changes after 1 day off, but I know for a fact I’ll be a new man come next Thursday.
I weighed in at 288 this morning, so weight is holding well.
Instagram - amsmuscle
Youtube - AMS Muscle
Tik Tok - amsmuscle