Andy
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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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This is common if it’s the first time you’ve hit your legs. Use as small a gauge as humanly possible. But after you’ve given yourself more time doing shots in your legs, you’ll get used to it, and it’s so easy too
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A good push (chest focused) session today, other than some aggravation in the tricep tendon, there were some nice pushes in the logbook. The tricep doesn’t during pressing, it’s only in bicep work, and any kind of pulldown movement. I know it’s tightness due to my arm not being able to supinate as much as my right, and if it were serious I wouldn’t be able to press the some numbers.
Seated cuffed cable flys – 2x 8-12, 1x 12-15
– Rep increase on set 1
Incline DB press – 1x 8-12, 1x 12-15
– Matched from last week, I forgot to wear a sleeve on my left, but that just shows it’s a little better than last week.
Small incline SM chest press – 1x 8-12, 1x 12-15
– Another 5kg gain here.
Prime rear peck deck – 3x 12-15
Cuffed SA cable side raises – 3x 12-15
Standing EZ-bar cable curls – 3x 12-15 + double drop set
Standing EZ-bar curls – 3x 12-15 + double drop set
High incline alternating DB curls – 2x 12-15
Shallow decline sit-ups – 3 working sets, AMRAP
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As the boys have mentioned above, 24 weeks is plentiful for a cycle/push.
Agreed with Nath here, cruises are a time for your body to rest from the PEDs, therefore run the bare minimum (test).
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If you’re looking for a short/quick fat loss phase, and assuming training performance is improving then keep going.
If you’ve planned out a long fat loss phase, then look to scale your setup back a touch as per the suggestions you’ve made there.
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Checked in with Nick yesterday at 280.8 which is a 0.4lbs increase. We both agreed that we’re not looking for large weight increases over the course of this push. We’d both like to move into a prep with our leanest start point yet. I could be leaner at this point, but I feel holding the setup here, and focusing on training performance is going to allow me to recomp as the push goes on.
I really like the look, full abs, separated legs, decent amount of detail through my shoulders and chest.
I’ve still got this pain in my left forearm and triceps, but hopefully another trip to Ricky will see it ironed out.
As I mentioned a few days ago, it’s only my pulldowns it’s impacting rather than pressing/tricep isolation work.
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A bit of a frustrating one with back today, but more so due to the pain in my triceps than anything else. I’ve had work done on them twice now, but they’re still hurting. It’s one certain movements, but when my arm is lengthened in a pulldown it fucking kills. It’s eased off a bit, maybe 20% since the last back session.
Speaking of which, the session has slightly changed;
SA Prime PL pulldowns – 1x 8-12, 1x 12-15
– If my tricep was okay then this would have been a blast
Rope pullovers – 3x 12-15
T-bar rows – 1x 8-12, 1x 12-15
– Neither staple (t-bar/DB rows) was painful at all, new highs on both.
Prime PL seated row – 1x 8-12, 1x 12-15
– Loaded pin 2 here as I feel that’s where the machine feels it’s most “complete” as in I feel the movement bottom to top.
SA DB rows – 2x 8-12
RDLs – 1x 8-12
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A superb shoulder day once again with numbers across the board, not to mention some new changes to the morning visuals;
Lying Y raises – 2 working sets, 12-15
– These felt a lot better after having work done yesterday, there was less strain in the eccentric.
Cuffed cable rear delt raises – 3 working sets, 15-20
– I lightened these as these were causing some pain in my tricep tendon.
High incline DB shoulder press – 1 working set, 8-12, 1 back-off set, 12-15
– Close to my lifetime PB with these. I’m at odds because the jump to the next set of DBs is quite large, and I don’t particularly like any of the machines my gym has.
Prime flat PL chest press – 1 working set, 8-12, 1 back-off set, 12-15
– Matched
HS machine PL side raises – 3 working sets, 12-15 + double drop
– Matched
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
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