[Cameron]

Opting for a deload the latter half of this week. Essentially it’s just an extra 2 days off train so works out at 4 days in a row then I’ll be back to training on Sunday. Thanks to the beauty in Upper/lower I’ve covered everything already this week in Monday and Tuesdays sessions.

I’ve opted for this deload as I workout that I haven’t done one in since the start of October.

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[Cameron]

Good sessions the last couple of days. Started to feel a tad ill so I will see how k am after my rest day tomorrow. I have a deload pending anyway where I usually just take an extra 2 res days so I rest 4 in a row then crack on with training again. But

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[Cameron]

Solid couple of sessions the last couple of days. The night shifts didnt seem to have much of an impact on my training and I cracked on and bagged some decent PBs. SLDL are feeling good and looking to push them up

Rest day tomorrow.

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[Cameron]

Had a good couple of sessions this week despite being pulled from pillar to post at work and have back to back night shifts tonight and tomorrow.

Rest day today Upper B tomorrow followed by Lower B Saturday.

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[Cameron]

Very good lower session today.

I tried SLDL for the first time in a very long time and they felt good. For 200 for some and then a decent 180 back of set. I plan to keep them in now and see where we can go with them. It’ll also take me a couple of sessions to get the form on them where I need it to be.

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[Cameron]

Haven’t uploaded my last 4 sessions but still very much been more of the same and I’ve just been plugging away and taken some nice PBs with it.

Lower B tomorrow morning which means Deadlifts. I am currently in deliberation with myself about potentially giving SLDLs a run as I see out the remaining couple of months of this gaining phase. I’ll see how I go tomorrow and update as followed.

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[Cameron]

Good upper session today!

Upper B

Lat pulldown x6 x8

Seated shoulder press x5 x9

Bench press x6 (+3/4) x10

Dips x14 x12

Chest fly cable x12 x11

Lat Raise machine x6 x8

Cable row x8 x10

Single arm lat pulldown x5 x9

Rear delt fly cables x10 x8

Single arm tricep extension x12 x11

Overhead Tricep extension x12 x11

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[Cameron]

Been back in Essex this weekend visiting home. Had a decent lower session yesterday evening. Used a V Squat rather this a hack squat since my gym in Essex doesn’t currently have one.

Will be cracking on with Upper tomorrow morning before heading back to London.

Lower A

Calf Extension x16 x15

V Squat x6 x12

Leg press x7 x9

Leg Extensions x10 x9

Hip Adductor x15 x9

Leg curl seated x8 x8

Preacher curl machine x10 x10 x8 x7

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[Cameron]

Very good upper session today lifts progress coming in nicely.

I was also rlly happy with how my chest supported row went and I carried a fuck load of fatigue in my erectors from deadlifts 2 days ago but pushed up on it rlly nicely.

Upper A:

Flat Dumbbell Bench x12 x9

Overhead Press x7(+3/4) x7

Lateral Raise Machine x8 x9

Close grip bench press x5 x8

Cable chest fly x12 x10

Chest supported Row x10 x12

Lat Pulldown x10 x9

Cable row x8 x8

Single arm lat pulldown x8 x10

Shrugs x12 x11

Tricep extensions x15 x10

Overhead Tricep extensions x10 x12

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[Cameron]

Fucking unreal lower session today. Lots of lifts and sets progressed including an extra 2 reps on 190kg deadlifts taking it for 11. The dial back on weight is falling in to place rlly nicely!

Lower B

Deadlift x11 x6

Leg Extensions single leg x14 x12

Hack Squat x11 x10

Standing Calf Raises x13 x12

Lying Leg curl x8 x10

Hip Adductor x20 x15

Preacher curl machine x9 x10

Hammer Curls x10 x10

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[Cameron]

Solid upper B session. Switched a few things around as the gym was super busy and I chose to try something new.

I can conclude that my pull work doesn’t seem to impact my push work as much as i thought it did before.

I have also reset a lot of my lifts as previously mentioned and I have given myself very very good space to push up in everything.

Upper B

Lat pulldown x10 x8

Bench Press x12 x7

Cable Row x10 x11

Lat pulldown single arm x12 x11

Seated shoulder press (barbell) x9 x6

Chest dips x17 x13

Chest fly x10 x11

Lateral Raise machine x8 x8

Triceps extensions (single arm) x16 x12

Rear Delts fly (cable) x12 x9

Overhead Tricep extensions x15 x12

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[Cameron]

Very good lower A session yesterday, hack squat is fitting in nicely, especially with leg extensions coming before it. Also switched to single legged leg extensions as I full stack the machine in my gym for 20+ reps.

Lower A:

Single Legged Leg Extensions x15 x12

Hack Squat x8 x8

Leg Press x14 x12

Lying Leg Curl x11 x8

Hip Adductor x15 x14

Incline Curl x8 x10

Hammer Curl x12 x10

Standing Calf Raises x12 x11

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[Cameron]

Good Upper A session today. Had a bit if a dial back on weight I’m moving and gonna push up the weight from here on a lot of lifts and try and chase the reps as best I can in both the top set and the back of set.

I’m decently strong for a natty in the 2-6 rep range and on some lifts a bit higher than that but now I also wanna get rlly strong in that 8-12 rep range on those lifts and not just be strong in that 2-6 rep range. As previously mentioned when I done similar to this on deadlifts it worked well so I’m looking to do the same across a lot of the compounds.

I’m still keeping everything now as raw as possible too. No knee or elbow wraps and no belts.

You’ll be able to see how my rep range in general is higher across the board compared to my last Upper A session.

Lateral Raise machine x10

Flat Dumbbell bench x11 x10

Overhead Press x10 x8

Close grip bench x8 x12

Chest Fly (cable) x10 x12

Lat Raise machine x9

Lat pulldown x14 x12

Chest supported row x9 x11

Iso seated row x8 x10

Lat pulldown single arm x12 x10

Shrugs barbell x8 x10

Tricep extensions x13 x10

Overhead Tricep extension x18 x12

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[Cameron]

Decent lower session today on the whole. Not 100% happy with how my deads went. I took 200kg x 8 which is 1 rep shy of my best at that weight 5/6 weeks ago however I’ve not pipped that rep range on deadlifts since then and have increased my 2-5 rep range in weight in that time.

I’m gonna scale back my deadlift a bit more and take up the reps and push up the weight from there too. Im confident in a couple of weeks I can get that 200 to 10 and I’ll move heaven and earth to get there. I’ll look to start at 190kg next week as I’m confident I’ve got that for 11/12 when fresh (took 180 x10 in todays back off set) then from that begin scaling up the weight. Gonna try and get mega strong across all row ranges and hopefully fucking big in the process.

I am also scaling back a lot of just lifts across the board to take those higher rep ranges and I’ll do the same week in and out and progress the weight with it. I’ve done similar to this before on some movements and it’s worked well when it has so I’m gonna try it again.

Lower B

Deadlift x8 x10

Leg extensions x25 x20

Hack Squat x8 x8

Lying Leg curl x7 x10

Preacher curl machine x8 x8

Hammer curl x10 x10

Hip Adductor x18 x12

Calf Raises x17 x15

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[Cameron]

Good Upper session today. Started to dial back some load and pushing up some reps on some exercises and clear the next couple of sessions I plan to do this to most things and then take up the load and the rep range at that load. I done this with my deadlift.

I’m now taking elbow wraps out to literally everything to make it as hard as possible. Perhaps when I attempt the 100kg shoulder press in coming weeks that may be the only set I utilise them again.

Upper B:

Lat Pulldown x8

Seated overhead press x2 x5

Bench Press x10 x8

Dips x16 x12

Chest Fly (Machine) x12 x10

Lat Raises (machine) x6 x8

Lat Pulldown x12

Iso seated Row x9 x8

Cable Row x8 x9

Rear Delt Cable Flys x10 x8

Triceps push down x14 x9

Overhead triceps extension x15 x15

Insta: CoachedbyCP