Rich
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The Rebuild
After years of working around inhibitive injuries, I’ve moved further and further away from the basic hypertrophy principles.
This log will see me using 2021 to first go back to the fundamentals, to get the basics lined up in working through a focussed strength block. Once the base is in place, I will programme utilising a number of hypertrophy specific techniques, with the aim of optimising muscle gain, taking me to an all time level of development.
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1 Reply
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The Rebuild
updated 4 minutes ago
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Hi gang. Excited to get stuck into this
As the intro suggested, I’ve had my share of struggles with injuries – some of which remain, but this past year has resulted in a move away from the fundamentals. Partly because of the accessibility of kit, and partly because of looking for ways to accommodate my issues
Don’t get me wrong, I’ve had good blocks, and I’ve learned plenty, but my biggest mistake has been chopping and changing.
This week is a feeler back in to ensure programmed movement selection will allow me to work consistently over the next 12 weeks.
This block is purely about building some strength and work capacity back up. It’s a necessary phase before I can consider specialising
This will be built largely around straight sets, with two distinct rep ranges based on what my body will allow.
This is how the set up looks
Push
– Cable Lateral (3) A
– DB Lateral (3) B
– Cable Tri (3) A
– Dips (3) B
– DB Press (Paused) (3) APull
– Toe Press (6) A
– Upper Back Machine Row (3) A
– Dead Stop Row (3) B
– Corner Bar Row (3) B
– Underhand Pulldown (3) A
– Standing DB Curl (3) AArms
– Toe Press (6) B
– Inc DB Curl (4) A
– EZ Curl (4) A
– Kennellys (4) B
– Floor French Press (4) BLegs
– Leg Curl (4) A
– Sissy Squat (4) A
– V Squat (4) B
– RDL (4) BStrength is in a really poor state at the moment, as is my size, but I’m looking to have a significant shift over the next 12 weeks
I’ve started this week erring on the side of caution, and I’ll continue with that approach until I’ve completed each of the sessions. From there I have reference numbers and it gets competitive!!
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Today was a rest day guys.
It’s been very busy at work, I’m certainly not moaning, very lucky to be still working, but none tge less it’s felt a long day.
One more meal to go and I’ll get a good sleep in ready for tomorrow
Expecting my supps order any time soon, a couple of new flavours of whey I’ll report back on
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Really good calves and arms session this evening. Very basic, but exactly what I need at the moment.
Arms are a real weak spot for me, both aesthetically and performance wise, so they require the focussed session
Calf raise
Incline DB curl
Kennellys
Floor French pressReally enjoyable session, worked hard and got my numbers set to beat next time out.
Game on!!
Also, supps arrived today so I’m all stocked up
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Legs today.
It’s been a long week. Again, not in any way moaning, I’m very lucky to be working, but it definitely brings an amount of tiredness
None the less, tht rarely seems to negatively impact training. I like having my sessions at the end of the day. Something to look forward to, a catharsis, a focus separate to the day’s tasks.
I like to be quite “up” for my sessions, so I’m really enjoying the STIM 2.0
Anyway, today’s session.
As we know, I’m going through a “back to basics” strength block. I’m lucky to have some kit at my disposal that I can get stuck into, but typically leg sessions are the hardest to programme without a gym. As a result, sets are higher per movement
Today went
Single leg curl
Sissy squat
Machine squat
RDLVery much enjoyed it. A few tweaks to make to set-ups, but on the whole, good to go for this block
Have a great weekend all!
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Rested today gang.
I’ve felt very tired today, but really pleased with how my knees have felt after leg training yesterday…. bodes well for progress over this block
I also had a look through and a try on of the new TBJP Clothing we’ve been sent. Keep your eyes out guys, it’s tge best range to date, some incredible stuff in there!
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Hi guys, another rest today.
Very much looking forward to a heavy push session tomorrow
Today has been tidying a few bits of work up, sorting food and supps for tomorrow, and getting a bit more rest in.
I realised I’ve not outlined my monthly supps, so for interest
JP Whey
JP Sustain
JP MPS Max
JP Vital Support
JP CureComing
JP Love Heart
JP Veggie Might
JP Join-InI’m feeling heavier and “fuller” after a week back to a calorie surplus and some gym sessions. This week onwards is about progression now tge sessions are set, so let’s see what’s possible
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Hey Rich ,
do you have any competitive goals for this year or in the future in any form?
Or just solely focused on getting the body back to its best ? -
Hey Rich ,
do you have any competitive goals for this year or in the future in any form?
Or just solely focused on getting the body back to its best ?Hi mate
I think I’d be getting a little ahead of myself at this stage mate.
The focus needs to be back to the fundamentals, back to getting a split that’s truly uncompromised, getting back to being strong
There are a number of things Jord and I have spoken about to accelerate the healing, in all honesty, at this stage, they are last chance saloon, but a viable chance
I’ll certainly be documenting them when they come around, but we just need to wait for the world to relax it’s restrictions for it to be responsible and even feasible at the moment
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After the full weekend off following my first week back, I had a very very very good session today
I can’t remember the last time I’ve had a push session where I did all the movements I wanted to do, and was uninhibited
I’m under no illusions that that could very quickly change as strength climbs and the lifts challenge the integrity of the joint, but as things stand today, I’m in a position to make genuine progress across all of my sessions
Cable lateral
DB lateral
Overhead rope tricep ext
Parallel bar dips
DB shoulder press
Paused DB flat pressI’ll rest tomorrow to give the shoulders a chance to recover before a pull session on Wednesday
For now, food and bed
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Rest day today guys.
Shoulders have felt good, which wasn’t a definite, so I’m pleased with that.
I think it’s wise to be taking the rest day after pressing, as the loads increase, the stress will also, so I’ll have to be very “on” where they are, but it seems prudent to allow them a day to recover
Looking forward to pull tomorrow, really enjoying a block of consistency with food, rest and training. I’m only a week in, but it feels like I’m on the right path.
One more feed this evening, then rest
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Goooooood pull session today. Everything is moving really nicely, all the movements feel good, I’m happy I’ve made the right movement choices. Just need to get strong now !
Session went like this
Calf raise
Chest supported upper back row
Dead stop barbell row
Corner bar row
Pulldown
Standing DB curlEverything at the moment is straight sets. The objective at the moment is to get strong. Everything is simple, there’s a tonne of rest in my week, patience and consistency are where it’s at for the foreseeable!!
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A rest day today. Definitely feeling the novelty of the new movements that ha e been added to my pull session.
Legs tomorrow so I’m getting my rest in this evening and looking forward to a good sleep
I’m feeling a good chunk heavier , so we’ll see what the scale says over the weekend
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What’s felt like another long working week has wrapped up, and I polished it off with a strong leg session.
I’m really happy with how it’s all going, nearly two rotations through and all the base numbers are on the climb.
Body feels good, I feel heavy, but I’m happy.
Session was low in variety, I’m working with movements that allow uninhibited effort
It went
Standing leg curl
Sissy squat
Machine squat
BB RDLI’ll be on calves and arms tomorrow, then resting Sunday
I hope everyone has a good weekend ahead, and for those of you that managed to get some TBJP kit from the new drop, good job, it went FAST!!
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Calves and arms today guys.
Numbers and/or reps increase on all movements. Everything feeling good, body playing ball!
Session went
Calf raise
Inc dB curl
Ez curl
Kennellys
Floor French pressHigher volume on these movements, the focus is to get them strong.
I’m tired this evening. It’s been a good training week but I’m looking forward to resting tomorrow
Enjoying a rare live UFC card and getting the food put away
See where weight is at tomorrow. I’m expecting a bit of a jump!
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Rested up today. Perfectly timed but feeling excited for tomorrow’s push session.
I weighed in this morning and tipped tge scales at 304lbs. I anticipate things slowing down a little now, which is right. Focus will remain on performance increase. With recovery factors in place, the rest should take care of itself.
On another note, great first ufc card of 2021. Really spectacular performance from Max. Absolute lesson!!
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