[Clare]

I woke up at 4am this morning and struggled to get back to sleep again as all I could think about was my Leg day today ..haha! The last time I did this session I had a really good one and beat my numbers on everything, so I was super nervous.
It went well, however I didn’t match or beat what I pressed on the Hack last time. Thinking things through logically though, because of the festive period and Christmas and New Year being on a Wednesday meant that I have had to train elsewhere and haven’t had access to a Hack squat or performed this exercise for 4 weeks, so likely I just need to ingrain the movement pattern again and build back up. Not that this stopped me being extremely annoyed! I redeemed myself on everything else though and got 300kg for 17 reps on the Leg Press, which is progression.. the 20 repper at 300kg WILL happen!

ROTATION 2 – LOWER
Seated Hamstring curl – 2 sets – 12 reps – increase the weight a go for 8 reps
Leg extension – 1 set of 12-15 reps
Hack squat – 2 sets – 12 reps – increase the weight a go for 8 reps
Leg Press – 1 set of 20 reps
Single leg standing hamstring curl – 1 r/p set
Glute bridge on the smith – 2 sets of 10-12 reps – hold at peak contraction for 2 secs and control eccentric
Abductor – 1 r/p set
Decline crunch – 2 body weight sets of 15
STRETCH
Toe press for calves – 3 sets of 10-12

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[Clare]

If you’re giving everything to those primary movements, then you’re likely going to be feeling a little wiped out. That’s why they’re usually placed near the beginning of a workout so we can load them heavy while we’re fresh. That’s not to say you shouldn’t still be able to get through the rest of the session though and still progress. How long are you spending warming up and how many working sets are you going for? You may be fatiguing yourself too much beforehand and/or during the sets which is preventing you being able to continue effectively.

with the squat I do spend quite abit of time warming up actually and all in all it takes me around 20 mins to complete the warm up and working sete. Im still unsure as to the best way to warm up with them- and I aim for 3 working sets of 10,8,15 reps[/quote]

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Maybe reduce your working sets to one of 8-10 reps and one back off of 12-15. Also make sure your warm up sets are literally just priming you ready for your top set and not fatiguing you too much, so as the weight increases, do less reps, only doing one or 2 before you go for your first working set.

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[Clare]

My question would be, do you need to bench press? What is your goal? Unless you’re a power lifter and need to get better at bench press, then it’s not essential and doesn’t suit everyone. A supported machine chest press might be a better option for you to get a better mind to muscle connection with more support. If you feel that there is something more going on though or an instability issue in the shoulder, I’d go and see a specialist first and get yourself checked out for some professional advice.

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[Clare]

If you’re giving everything to those primary movements, then you’re likely going to be feeling a little wiped out. That’s why they’re usually placed near the beginning of a workout so we can load them heavy while we’re fresh. That’s not to say you shouldn’t still be able to get through the rest of the session though and still progress. How long are you spending warming up and how many working sets are you going for? You may be fatiguing yourself too much beforehand and/or during the sets which is preventing you being able to continue effectively.

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[Clare]

Could be your diet set up, digestion, stress, supplementation, training intensity.. etc.
Give us a little more context.. What’s your current diet, recent pics of body composition, are you assisted, how long have you been in a gaining phase, what’s your goal?

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[Clare]

Firstly, don’t begin a cut assuming that you’re going to lose strength. The mental aspect plays a huge role in bodybuilding, being able to stay disciplined, stick to a plan and keep training intensity high when energy is low, so have the belief that you will still progress. It’s only really the tail end of a contest prep when you may find strength takes a hit and at this point, it makes sense to drop the load slightly and increase your rep range. I wouldn’t just aim to get 2 reps from a set.

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[Clare]

Really good Upper session. Strength seems to be holding nicely. Got a pb on Lat pulldown today too getting 100kg for 8 reps ????

ROTATION 2 – UPPER A

Dual bicep curl – 4 sets of 10-12 reps

Seated side raise on the cables – 3 sets of 12-15 reps

High Inc machine – 3 sets – 12 reps – increase the weight a go for 8 reps, stay on that weight fail again

Narrow smith press – 2 sets of 10-12

Single arm rope pushdown – 2 sets of 10-12

Front cable raise – 1 set of 15-20 reps

STRETCH

Wide Lat pulldown – 3 sets – 12 reps – increase the weight a go for 8 reps, stay on that weight

Seated row – 3 sets – 10 reps, up the weight 6-8 reps, then 15 rep

Prone DB raise for rear delts – 1 set of 15-20 reps

STRETCH

Abs – 3 sets of 10-12 rep

_________________________________________

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Hi Clare! just wondering if you are loading “heavy” on prone dB raise!? I m not yet on the deepest groove with this! thanks ???? …[/quote]

No I only use 7.5kg dumbbells for these, otherwise I’d end up using momentum and swinging the weights up.

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[Clare]

Training is a time during our day that demands energy and carbohydrates are the most efficient at providing this. Also, during training and post workout we are more insulin sensitive, so are able to utilise carbs very effectively. That’s not to say you can’t place carbs in other meals. For example, if you have a very active job, then it makes sense to spread carbs out throughout the day to sustain energy levels. If you’re in a gaining phase and calories are getting very high, then again it makes sense to spread some carbs into other meals. There’s no right or wrong way, it just depends on your personal situation and preferences.

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[Clare]

Sold out everywhere? Any recommendations on where to go to get it?

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CURE-COMING is available. I’m sure the JOIN-IN will be restocked soon. Maybe @jordan-peters can advise further?

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[Clare]

Really good Upper session. Strength seems to be holding nicely. Got a pb on Lat pulldown today too getting 100kg for 8 reps 🙂

ROTATION 2 – UPPER A
Dual bicep curl – 4 sets of 10-12 reps
Seated side raise on the cables – 3 sets of 12-15 reps
High Inc machine – 3 sets – 12 reps – increase the weight a go for 8 reps, stay on that weight fail again
Narrow smith press – 2 sets of 10-12
Single arm rope pushdown – 2 sets of 10-12
Front cable raise – 1 set of 15-20 reps
STRETCH
Wide Lat pulldown – 3 sets – 12 reps – increase the weight a go for 8 reps, stay on that weight
Seated row – 3 sets – 10 reps, up the weight 6-8 reps, then 15 rep
Prone DB raise for rear delts – 1 set of 15-20 reps
STRETCH
Abs – 3 sets of 10-12 rep

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[Clare]

TrainedbyJP Nutrition JOIN-IN and CURE COMING. Double up the dose of both. Aside from those, make sure you give your joints plenty of rest between sessions and be smart with your exercise selection.

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[Clare]

I would say only if you are in a gaining phase and struggling to get all of your food in during the day.. and ONLY if you naturally wake up. I wouldn’t set alarms or disrupt sleep intentionally. It’s definitely not necessary and I’d personally prefer to be fasted overnight for improved digestion and appetite.
However if you’re going to do it, I agree with Jamie to add a little fat to the shake to slow the digestion.

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[Clare]

Your metabolism slows down or speeds up depending on output, input and bodyweight. It doesn’t get messed up and need repairing, it’s just a natural process. During a cutting phase your metabolism will naturally begin to slow down to help you to conserve energy. You’ll subconsciously start moving less and sitting down more. This is where tracking is important, making sure you hit step targets and cardio goals in order to keep losing bodyfat and adjust when things stall.

Then when you want to gain again, gradually increase food and decrease output.

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[Clare]

Current Health Supplement Stack:

TrainedbyJP Nutrition JOIN-IN – 1 serving am (Sometimes an extra serving pm)
TrainedbyJP Nutrition Glutamine – 1 serving am
TrainedbyJP Nutrition CURE-COMING – 1 serving am and pm
TrainedbyJP Nutrition LOVE HEART – 1 serving am
TrainedbyJP Nutrition HALCYON – 1 serving post training and 1 serving pre bed
TrainedbyJP Nutrition IN-SURE – 1 serving pre carb meals
Omega 3 – 1 serving am and 1 serving pm
Vitamin D3 and K2 – 1 serving am
Multi Vit and Mineral – 1 serving am
Supplement Needs Liver Stack – 1 serving pm
Supplement Needs Sleep Stack – 1 serving pre bed
Greens Powder – 1 serving with meal one
TrainedbyJP Nutrition Whey with some meals

Pre workout:
TrainedbyJP Nutrition PREPARE
TrainedbyJP Nutrition Beta Alanine

Intra workout:
TrainedbyJP Nutrition Creatine Monohydrate
TrainedbyJP Nutrition MPS MAX
TrainedbyJP Nutrition SUSTAIN

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[Clare]

Very Looooonnng day of work.. far too much time on my feet and very tired now, so will be resting up this evening. No training today and back at it with an Upper session tomorrow morning.

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