[Corinne]

it may be worth having a lighter meal 1….I think it would be tough to focus after eating a dense carb meals such as oats….so perhaps go for a pro fat?

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[Corinne]

I would be aiming for about 20-25 work sets in each session…use the upper lower approach, and as Jordan said in his recent fb page ensure you are selecting HARD exercises 🙂

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[Corinne]

hey chris…we can certainly factor that in 🙂

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[Corinne]

hey chris…we can certainly factor that in 🙂

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[Corinne]

dan, have you seen someone about it? might be worth pinpointing the tightness…I had issues seemingly in my rotator cuff area, but it turned out it was stemming from tightness in my rear delt and upper back

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[Corinne]

thanks josh 🙂

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[Corinne]

had a great deadlift session on Monday which we filmed so that will be out soon 🙂
3z12 , no belt or straps on 142.5kg – last set was tough but all felt great….and then 3×10 on pause deads, 100kgs, and did the last set on 102,5kg…again felt real good…I know the volume work will really increase the capacity of my lower back which has always been a real limiting factor for both my dead and squat progressions

Wednesdays bench session also felt great! 3×8 on 90kg…then 2×10 on 77.5kg wide bench…felt strong and stubborn…all reps complete 🙂

squats tomorrow…I haven’t decided on my numbers 100 percent but will update….
diet remains the same, condition is holding very well 🙂

I’m not weighing in all the time at the mo, just going by the visual and strength…but will weigh in tomorrow/Monday to ensure all is in check…want to be as close to 160lbs in the phase as possible :0

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[Corinne]

hey…personally I don’t think they taste good haha…I don’t use sauces on my foods in comp prep….a little low sugar low sodium ketchup I might use in ‘off season’ but that’s it

I don’t think it would be detrimental as such, as lots of things including whey and flavoured supps contain sweeteners etc, BUT I personally like to cut anything like that out when I’m getting truly lean

seasonings – any herbs/spices are great, so salt, pepper, cinnamon, chilli, these don’t contain anything unnatural

some veg do contain my carbs than others…ie sweetcorn, peas, peppers etc…are more dense then say spinach or courgette…but if its a constant in a diet then that’s cool..if you all of a sudden add a ton of veg to meals when you are reducing calories elsewhere this will impact your overall intake, so just be aware of that

hope that helps a little 🙂

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[Corinne]

hey kevin sorry to hear youre not well! if it was me…I would rest from training but I certainly would not deviate from diet…if foods are making you feel a little sick etc then swap the food choices to ones you can manage…increase you multi vit dose, keep hydrated…itll pass in a day or so and then you can just get stuck back in…I don’t see feeling a little off as an excuse or reason to go off plan 🙂 but rest up for sure!!

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[Corinne]

updates!
so Friday…session was SQUATS and heavy ham

and Saturday was narrow grip bench, back and shoulders

everything progressing nicely

tried a new press…the SPOTO press…which was tough…you basically take a normal comp prep bench grip and stop 2 inches from your chest…that’s a real sticking point for me, so I’m hoping that putting in a fair bit of ground work from here will see a nice increase in my max bench

generating power from the weakest point is horribleeee…but I know itll be beneficial 🙂

felt a little more like myself again the last few sessions, so that’s cool…looking forward to deads tomorrow

20 WEEKS TO BOB
27 WEEKS TO UKBBF BRITS

time flies 🙂

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[Corinne]

its great that you are always up for training…and good that you rotate exercises, however ensure you are coming back to the same exercises within 2-3 weeks in order to progress them and thus confirming that you are progressing strength

it would be advisable to take a deload maybe every 6-8 weeks even if you don’t necessarily feel you NEED one..the point of a deload is to take it BEFORE you need it, this stops stalling and burning out

I would take a week off where you just go into the gym once or maybe twice and do a full body session, keeping all exercises just shy of failure…this will prevent/lessen a de-training affect that can occur from a full week off

this will leave you feeling really fresh, just your joints a break and increase your passion to train even more so 🙂

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[Corinne]

hey sally

obviously the more you do in a session the more energy output you expend….so when reps are really low, for example 2 sets of 3 reps (6reps in total) this will expend less energy then 3 sets of 12 reps (36 reps in total)

when I speak of higher volume work, I still mean to failure and its still heavy…I’m not referring to fluffy sets.

in terms of powerlifting, when you are a beginner/intermediate lifter, the ability to recover and progress at the higher percentages is lower than that of an experienced powerlifter, so there are different phases of training…you need to train you strength…so when far from a comp, its beneficial to work in the higher ranges 8-12 reps and therefore using a lesser load…as you get closer to the comp, the load is increased and the reps are decreased…6 rep sets…and then down to triples and doubles and sometimes singles.

the heavier sets will tax your CNS and recovery a lot more then the lighter sets, so its hard to work with these weights for a long period of time without burning out

I hope that makes sense??

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[Corinne]

hey connor, thank you! it was ‘awesome’ enough….but not quite as good as I can be 🙂 haha
at the moment I am working in the 10-12 rep range for squats and deads within 65-75 percent…..for bench its a little lower at 8-10 reps as I just find that 10s are the most for chest work from the perspective of progress as past that I simple fail through fatigue rather then strength

as I taper up the percent I will taper down the reps…I am not dead set on numbers yet as will decide week to week…but loosely I will work in the 6 rep range for 75-85 percent and then taper down again to 3’s as I get close to my 1rm, but this wont be for a while yet

diet wise I am on
TRAINING DAY – 320P, 280C, 90F
REST DAY – 280P, 150C, 90F

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[Corinne]

rest day today…luckily…hamstring DOMS are strong today haha
took a client of mine through their leg session this morning and then did a bit of baking this afternoon

ran normal rest day diet…feel hungry today, which is unsurprising as volume has increased significantly in the phase after 6-8 weeks of lower rep work…although the heavy heavy stuff is very taxing…the overall output in the sessions is much less then that in the higher volume hypertrophy phase

bench tomorrow….will update as I go 🙂

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[Corinne]

there are a lot of variables here…I train after 2 meals, but I don’t find training after 1 to be much different…hydration plays a big part so you need to ensure you are well hydrated within that time frame…what are u having for meal 1? are u using intra workout nutrition? whats your last meal the night before? these are things to consider

continue with squats….set your feet properly and only use a weight you can handle…what shoes are you wearing?

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