Andy
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A great session at UF Rotherham, I thought I’d be in Disneyland with the array of machines, but my OCD got the better of me and I pretty stuck to the exact same session I do at my home gym. I’m a creature of habit. I didn’t deadlift after sitting in a car for 4 hours, that’s just jail bait.
Close grip lat pulldowns – 1 working set, 8-12 + forced and negative reps
Nautilus PL seated row – 1 working set, 8-12, 1 back-off set, 12-15
Conventional t-bar row – 1 working set, 8-12, 1 back-off set, 12-15
Chest supported t-bar row (upper back bias) – 1 working set, 8-12 + forced and negative reps
SA DB rows – 2 working sets, 8-12
Seated wide grip cable row – 2 working sets, 15
I find my appetite is ruined after sitting in a car for that amount of time, but I crammed most of my meals in before I left Glasgow.
I’m very excited to see who turns pro tomorrow at the 2 Bros British.
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A great shoulder day in the bag, and I’d say this was the first shoulder session in a while where I knew I could slot in a little more int he way of volume, as I wasn’t burst by the end of the session. Don’t get me wrong, it was tough as always, but you know when there’s juice left in the tank.
I’m checking in tomorrow so I’ll get Nick’s opinion on where things are sitting, but I think some more shoulder volume can go in now.
I also think another adjustment to PEDs is needed, an increase in primo would be my first call, so we’ll see what he says. There are some many tools to play from now until the end of April!
I trained with friend and client PCA Pro Kirk O’Brien, so I had a good set of hands coming in for spots. I had some VERY heavy work done on my forearms at physio yesterday, so that impacted my ability to flick the DBs up, so I didn’t do the 70s this week.
Y raises – 2 working sets, 15-20
Read delt cable cuffed raises – 3 working sets, 15-20
High incline DB shoulder press – 1 working set, 8-12, 1 back-off set, 12-15
Small incline close grip SM press – 1 working set, 8-12, 1 back-off set, 12-15
Straight-bar tricep extensions – 1 working set, 12-15
Standing rope extensions – 3 working sets, 15-20
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Leaner you can get more growth off the back of the diet
Key is adherence
If you can diet to 11% and not over eat – do it
If you can go 8% and not over eat then you will see longer run way for progress into your offseason butIf you cannot control your eating and adhere then going below 11% will be counterproductive
Protein – it depends, digestion plays a huge role and how YOU feel – I like to keep it somewhat moderate to higher end, for your BW 350 is more than enough 400/500 you’d end up under eating carb / fats which then directly will impact training performance
Eat for performance always! This varies person to person
Image has flipped but left was yesterday upon waking, I imagine 11-12%?
Right one was 2nd June both flat on waking[/quote]
I agree with Kuba, if you can dial your BF down super low and then control/discipline yourself on the way back up then keep dieting to those single digit marks.
You look excellent on the left, and if we’re talking visuals I’d say you’re lean enough to go back up the way, however, if you feel you can dig for some more without compromising discipline then I’d keep going.
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Nothing much to report this NTD. Massage/physio work first thing as always. I would’ve had a mobility session with my mobility coach but she’s away on holiday. I won’t kid myself on that I’m going to do any tonight in the flat. . .
Ricky says everything feels healthy, and I feel healthy, something I’m not accustomed to in an offseason/push. I wouldn’t say I’ve felt ill in previous years, but being on the heavier/fatter side in previous years left me feeling dead horrible.
I feel good going into training tomorrow and me and few of my mates are training at UF Rotherham prior to the 2 Bros TBJP British. Since I’m away to Sicily on the 25th, I thought I might as well get my chest session done at UF as well on the Sunday.
Feeling very very good just now!
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Training just keeps getting better and better!
Another excellent leg session ticked off today. No progressions in the logbook, but that’s fine because I felt every rep, no pain, no tightness, it all just clicked!
Exact same session as before. . .
Leg extension (rest pause set) – Pick a weight you can get a comfortable 15 reps, pause for 45s rep to failure, pause for 30s, rep to failure, pause for 15s, rep to failure, pause for 5s lean forward and perform 15 partials (I let my training partner decide how many to do here).
BB squats – 1 working set, 8-12, 1 back-off, 30 (the back-off should be done continuously for as long as possible.
Pendulum squat – 1 working set, 8-12
Prime PL lying leg curls – 1 working set, 12-15 plus forced reps and negatives
Cybex seated leg curls – 2 working sets, 15
Seated PL calve raises – 3 working sets, 20
Decline bench crunches
That 30 rep set never gets easier. . .
What weight you lifting for the 30 rep set?[/quote]
The working set was 220kg, and the 30 rep set was 120kg, however, I’m not locking out, they’d probably be considered 3/4 reps.
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Training just keeps getting better and better!
Another excellent leg session ticked off today. No progressions in the logbook, but that’s fine because I felt every rep, no pain, no tightness, it all just clicked!
Exact same session as before. . .
Leg extension (rest pause set) – Pick a weight you can get a comfortable 15 reps, pause for 45s rep to failure, pause for 30s, rep to failure, pause for 15s, rep to failure, pause for 5s lean forward and perform 15 partials (I let my training partner decide how many to do here).
BB squats – 1 working set, 8-12, 1 back-off, 30 (the back-off should be done continuously for as long as possible.
Pendulum squat – 1 working set, 8-12
Prime PL lying leg curls – 1 working set, 12-15 plus forced reps and negatives
Cybex seated leg curls – 2 working sets, 15
Seated PL calve raises – 3 working sets, 20
Decline bench crunches
That 30 rep set never gets easier. . .
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. . .
Prime peck deck (No. 5 setting) – 12 working sets, 15-20 (I’ve never used this peck deck so the working weights were a bit off)
Incline DB press!
12set? i believe typo error …LOL![/quote]
Haa, 2 working sets, whoops!
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A great start to the week this week with chest/biceps. As I mentioned on here, and on my IG, last week was a sensational week of training, everything just clicked from start to finish, and I woke up today hoping that it wasn’t just a fluke.
So today’s session went like this. . .
Prime peck deck (No. 5 setting) – 12 working sets, 15-20 (I’ve never used this peck deck so the working weights were a bit off)
Incline DB press – 1 working set, 8-12. This felt far more comfortable this week.
Prime PL chest press, narrow handles – 1 working set, 8-12, 1 cluster set, 4x4reps with 10s rest (without racking the weight)
Standing cable flys – 2 working sets, 20
SA standing cable side raises – 3 working sets, 20
SA standing cable rear raises – 3 workings sets, 20
Iso-lateral cable curls – 3 workings sets, 15-20
Standing EZ-bar cable curls – 3 working sets, 15-20
Shallow decline cable crunches – 3 working sets, AMRAP
As you can see it’s a pretty hefty session, but everything from standing cable flys onward is just volume. I’ve noticed some big changes already to using this setup, so hopefully it continues.
Digestion has been slightly off today, I’m not quite sure why, perhaps it’s just the food volume starting to be noticeable.
Have a great week guys!
Andy, I’m always inspired by your training. Are you still doing the SST training according to Patrick Tour?”[/quote]
I’m not doing the full SST program, but I take aspects from it that I like. I like it because it’s so different form the norm, but I saw great results from it.
This was filmed 4 years ago, hopefully your an pick something up off of it.
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My handle is braylafave21, I posted it on my story so it should be visible to you, please lmk if that failed too
Hi mate,
Your back is far too rounded, the back/spine doesn’t need to be perfectly flat or neutral, but it can’t be as rounded as you are here. Hopefully the link below helps!
https://www.instagram.com/reel/C0LwRjFCfNH/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA==
instagram.com
222 likes, 3 comments - amsmuscle on November 28, 2023: "Stiff Leg Deadlift - SLDL I’ve seen more variations of SLDLs than I have conventional deadlifts, but here’s just a quick run through of how I do a SLDL, this … Continue reading
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A great start to the week this week with chest/biceps. As I mentioned on here, and on my IG, last week was a sensational week of training, everything just clicked from start to finish, and I woke up today hoping that it wasn’t just a fluke.
So today’s session went like this. . .
Prime peck deck (No. 5 setting) – 12 working sets, 15-20 (I’ve never used this peck deck so the working weights were a bit off)
Incline DB press – 1 working set, 8-12. This felt far more comfortable this week.
Prime PL chest press, narrow handles – 1 working set, 8-12, 1 cluster set, 4x4reps with 10s rest (without racking the weight)
Standing cable flys – 2 working sets, 20
SA standing cable side raises – 3 working sets, 20
SA standing cable rear raises – 3 workings sets, 20
Iso-lateral cable curls – 3 workings sets, 15-20
Standing EZ-bar cable curls – 3 working sets, 15-20
Shallow decline cable crunches – 3 working sets, AMRAP
As you can see it’s a pretty hefty session, but everything from standing cable flys onward is just volume. I’ve noticed some big changes already to using this setup, so hopefully it continues.
Digestion has been slightly off today, I’m not quite sure why, perhaps it’s just the food volume starting to be noticeable.
Have a great week guys!
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So no changes to the setup this week. Nick and I both agreed that there has been enough in the way of visual changes that nothing needs updated or renewed. There was a subtle weight drop, but I’m not looking into that too much.
This weekend has been relaxing, but somehow non-stop at the same time. The year has definitely ran away from me with almost every weekend post-prep with something on either personally or BB related.
Everyone who has prepped will know that you plan a tonne of stuff some times 6 months in advance from the end of the prep, it’s a good way to keep you focused knowing there’s down time to look forward to, but I think I took the piss a bit with planning stuff out.
Although I do feel life is a but chaotic, the only things that don’t suffer is my training and nutrition (sleep is usually 8 hours, but some nights it’s 6).
I’ll be the first to say that competitive BB can’t be done without removing most (if not all) balance, but that’s something we all know going into it.
I’m excited for a big week of training ahead!
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Morning guys, and a massive well done to team TBJP at the O!
Just checked in with Nick, and I’m delighted with the look, I’m lighter (272.2) but I’m not really that bothered as the look has certainly improved. I’ll be uploading it to IG soon.
I personally don’t think we need to change anything today, but I’ll let Nick have the last word.
This has week has been unreal, training has been sensational this week, honestly one of the best weeks of training for a while – training is always superb, but sometimes it ticks up a notch.
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Signing off an excellent week of training with back today. It’s a solo one today as my training partner is going on holiday again (he’s old and falling to bits, a bit of sun will help :-|). I’ve got my videographer coming in to film it too for the YT channel. I feel it’s a bit pointless because if there’s 1 session that never really changes it’s my back session, but people seem to like watching it. I still watch the top guys train even if it is the exact same session.
I was in for a 6am client this morning as the new Prime peck deck was being delivered, so I might throw in some rear delt work on, as the HS peck deck doesn’t feel quite right due to the way it moves and the handle position.
Check-in tomorrow with Darth Vandal and we’ll see where the physique is sitting!
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Cheers buddy, I’m the same, all of that work prior to pressing doesn’t impact my presses, I feel way more secure in the presses actually.
I know, I’ve heard a few massage guys say that Ricky is too harsh, yet most of the BBs in the central belt go to Ricky, the proof is in the pudding.
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Hi Dylan,
This all looks good, I like your approach. I agree with Hilly though by bringing your daily steps down.
After my prep in June, the first thing I done was bring expenditure down. I don’t monitor steps, but I was doing 45 minutes on the bike first thing in the morning, I lowered this by 10 minutes a week.
I didn’t actually make any changes to my nutrition initially, but what I did was I shifted protein calories into CHO calories. This not only gave me more in the way of energy (not literally) but it also gave my digestion a break from the protein totals which were around 330g at the time. I think I pulled 100g of PRO out for CHO at the very start.
I then increased food by 200cals as you’re planning from CHO most weeks, but not every week and based it off look and performance because the scales didn’t move until around 9 weeks into the reverse.
I hope that helps
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