Andy
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If we’re setting a vague guideline, I tend to start the high day amounts at what were the peak carb totals in the offseason. If your carbs were 600g at the peak, then you start there, and taper up depending on responses to the high days.
It’s not as clear cut as a particular weight drop, as you may drop 1-2kg and still be relatively full, training well etc.
However, most of the time it’s a combination of the 3;
Visuals > Training output > Scales
Visuals > if the person is visually flat compared to the days prior then you’d use a high day, but like Ryan said, sometimes you have to run flat, so again, it’s relative to your timeline.
Training > if there has been a decline in training markers (strength, reps, pumps) then use a high day. Most people will agree if you run too flat, your training suffers so the 2 run aligned. I personally wouldn’t run a high day just off training declines alone.
Scales > it’s not uncommon for big drops in weight to occur, but for the above 2 to be unchanged, so you have to be careful not to run highs off the back of the scales, consider it in the equation, but it’s not the whole equation.
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A pretty chilled NTD yesterday. I gave my massage appointment to one of my clients as he’s done something to his knee, and at 9 weeks out that’s not ideal. Thankfully, it’s minor and he should be able to train legs fine, but probably have to just scale the intensity back a bit.
We went to another wedding of one of my clients last night, a very chilled affair, 2 diet cokes and that was me.
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I took a trip down to UF Durham to train with my client James, and have a look at him as he’s 3.5 weeks out from his first show of the season. A lot of my client base are based in Scotland, but it’s always good to travel down south and get a session/check-in done in an excellent gym.
As much as I love my gym, I do love a trip to UF.
From what I can remember;
Nautilus pullover machine – 1 set, 8-12, 1 back-off, 12-15
Prime PL pulldown – 1 set, 8-12, 1 cluster set
Atlantis t-bar – 3 sets, 8-12 + double drop set
SA DB row (obviously) – 3 sets, 8-12
RDLs – 2 sets, 8-12
High incline EZ-bar cable curls – 3 sets, 12-15
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You can address improving your upper back without removing the RDL. Either add or swap in a chest supported row that targets that region, or if your lower back can handle the work, add or swap the BB row in.
During a cut/prep I will keep a hinge movement in until the end, but swap out my 2 free weight row movements to a chest supported machine when I’m really lean.
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A very eventful day yesterday with one of my best mates getting married. This most certainly wasn’t a time where I bring my meals in a tub and I sneak off to eat, this one meant too much to me, so I had 2 meals from my plan in the morning and then just ate what I wanted for the rest of the day.
This was a wedding where ALL of my closest friends were invited, so it was far more important to spend the day with them chilling out from BB. I’m so glad now that I decided not to prep and enjoy that to it’s fullest.
Every wedding last year I took meals with me, and as much as I don’t mind doing it, this was not one of those.
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A bit of a rushed back session today as one of my best mates is getting married, and we were all running around today getting everything sorted for that. Chris and I still got a good session in, but it was just that way it felt a touch rushed.
Neutral grip lat pulldowns – 3 sets, 8-12 reps + double drop
Rope pullovers – 3 sets, 12-15
Prime pin-loaded low rows – 3 sets, 8-12
– I pyramided up the weight to my last set where I went to failure.
Conventional t-bar rows – 1 working set, 8-12, 2 back-off sets, 12-15
– I went up to 8 plates on the working set, maybe a touch too heavy, but I loved it
SA DB rows – 3 sets, 8-12
RDLs – 2 working sets, 8-12
I can definitely handle another exercise now, so I’ll add one in with next week’s session
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1) Do you implement AI when running 1g of Test?
2) Have yourself or have you had your clients experience with any GLP1s? If so, what are your thoughts on them?
3) What are your top 3 Tampa Pro predictions this weekend?
1. No never, primo does some of the ground work on that front, but I don’t get back estro sides or concerning blood work numbers.
2. GLP1s, I have no first hand experience of them with myself or clients. From what I’ve read and discussed, retatrutide is the only one with true BB application. I’m always wary when anyone claims something to be a wonder drug until I’ve used it myself.
3. I’d love to see John Jewett take, but looking through the competitor list, I don’t know half of them, so hard to make a call
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Another quiet Wednesday, and another trip to get massage work done which has finally – touch wood – drilled the knots that have been sitting in my forearm for months now – Flexor carpi ulnaris region. It took some amount of battering to get out, heat gun, tools, elbows, screaming, but other than the usual tenderness, they feel good.
Shoulders today, so I’m excited to see how comfortable training is now that the forearms have been loosened off.
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Agree with Ryan and Michaela, a short pull back of 1 or 2 weeks will help to regain appetite and give your system a bit of a break.
When I experience similar symptoms, I usually pull 20% of carbs out for 1 or 2 weeks, that sorts me out pretty quickly.
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What your cycle and peak androgen this off season ?
Legs was incredible, once again. I was saying to Nick at my check-in that this is the stage of my offseason where everything is just clicking – that middle portion – much like when you’re 12-6 weeks out and everything feels incredible and you feel incredible.
Recovery is in an insanely good spot due to the balance of using a little more volume, sleep discipline being much better, and PEDs being close to peak for this cycle.
Prime lying leg curls – 2 sets, 8-12 + double drop
Prime leg ex – 3 sets, 8-15 + quadruple drop
Hack squat – 1 set, 8-12, 1 cluster set
Horizontal leg press – 1 set, 8-12, 1 back-off, 12-15
Seated leg curls – 3 sets, 12-15
Seated PL calve raises – 3 sets, 20
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Just now;
Test E – 1000mg/week
Primo – 500mg/week
NPP – 400mg/week
GH – 6IU/day
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Legs was incredible, once again. I was saying to Nick at my check-in that this is the stage of my offseason where everything is just clicking – that middle portion – much like when you’re 12-6 weeks out and everything feels incredible and you feel incredible.
Recovery is in an insanely good spot due to the balance of using a little more volume, sleep discipline being much better, and PEDs being close to peak for this cycle.
Prime lying leg curls – 2 sets, 8-12 + double drop
Prime leg ex – 3 sets, 8-15 + quadruple drop
Hack squat – 1 set, 8-12, 1 cluster set
Horizontal leg press – 1 set, 8-12, 1 back-off, 12-15
Seated leg curls – 3 sets, 12-15
Seated PL calve raises – 3 sets, 20
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I’m with Oscar, the quads are just so multifaceted, that you need a multitude of angles to have great legs. Like Jordan said, you could probably have okay legs just doing leg ex, but why would you want just that.
And then there’s the simple, “does anyone who has/had great legs only do leg extensions”. I’ll put a lot of money on that the answer is no.
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A great push session yesterday, and having had massage work done last week, I definitely noticed the difference in how comfortable the weight felt, on top of getting a better pump/blood flow. If there is one thing in BB I don’t bat an eyelid paying for, it’s massage work.
The session was great, I opted to pull SM press out as it just keep irritating my elbow in the lockout, so we put the flat PL Prime press in. I wanted to use the incline, but someone jumped on it a we were walking over.
Seated cuffed cable flys – 1 working set, 8-12, 2 back-off sets, 12-15
Incline DB press – 1 working set, 8-12, 2 back-off sets, 12-15
Prime flat PL press – 2 working sets, 8-12 + double drop set, extending the negative with each drop (5s and then 7s).
Standing cuffed cable flys – 3 working sets, 12-15
Standing cable rear delt raises – 3 working sets, 15-20
SA cuffed cable side raises – 3 working sets, 12-15
Standing EZ-bar cable curls – 3 working sets, 12-15 + double drop
Standing EZ-bar curls – 3 working sets, 12-15
– The technique is different to that of a cable, incase people are wondering why I’m doing 2 very similar patterns.
SA DB concentration curls – 2 sets, 12-15
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A non-eventful weekend with a few posing clients, and bringing in my client Ali Brown in for a 1-2-1 leg session was the highlight.
I checked in with Nick, and I’m still sitting between 282-285, which is fine because the look just keep getting better. I think the reason I’m not seeing violent movement in my weight is because I’m not training to the point where I’m breaking myself, thus I’m not holding a tonne of fluid due to inflammation, and I feel 100x better for it as well.
The tendonitis I had in my elbows is all but gone too!
This week should be a very productive one for sure!
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My most recent example with a client where ran high carb day, with the last meal being a cheat (burger and fries);
4 weeks out at this point.
– Added cardio removed (40 minutes fasted)
– Steps sit at 10k, but on this day there was no effort to reach that target. I recommended he walk around the block after each meal, but for the most part stayed stationary.
– Clen dropped
– Trained as normal (legs), but all intensifiers removed (they had been called back by this point anyway).
Everyone is different, and responds differently across all methods.
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