[Corinne]

medichecks.com is a very reliable source 🙂

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[Corinne]

keep us posted 🙂

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[Corinne]

todays session was brilliant…thoroughly enjoyed feeling exhausted 🙂
so…

deadlifts – 3×12
pause deads – 3×10
standing ham

then heavy quad work…finishing with biceps and abs

working at about 65% of my max strength….and this time I’m going strapless and beltless…I need to be the strongest I have every been in these rep ranges

20 weeks and 5 days…not that I’m counting haha

diet wise….I have a training day and rest day diet, carbs are higher on a training day….need to keep fat gain to an absolute minimum so my body weight stays around the same and then after he meet I then have 7 weeks to get peeeeeeeeeeled for the stage

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[Corinne]

hey….I look at the intra shake as another meal…so I have 40g of protein and 60g of carbs…this fuels the session sufficiently and aids recovery….I use peptopro over eaas and then have additional citralline malate, creatine and beta alanine, as these aminos have been proven to be the most effective.

I’m unused on the exact ingredients and percentages in humapro, so you would have to have a look at this

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[Corinne]

fun is one word for it 🙂 and I’m going strapless from now…which is something ive never done…I predict a forearm burn haha

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[Corinne]

no worries…keep me posted…!!

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[Corinne]

hey…i think it would be a case of assessing your recovery as you go….BUT i do think that an upper lower would work well…using rep ranges of 8-12, nothing lower then 8s as this would help with joint stress….you could at first run this 1 day on 1 day off…and then once adapted to this and recovering well, try to train 2 on 1 off…if this is too much go back to the every other day….this would still ensure you hit muscle groups with good frequency across the training phase 🙂

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[Corinne]

hey…u can always ask someone to lift the DB into place…i have to do this when the weight gets too heavy/awkward to bounce it up….this will allow u to A not hurt yourself an B save a little more energy for actually press the weight in the exercise

ensure you are focusing on actually recruiting the chest when performing the movements and don’t let more dominate muscle take over…ie allot of people how have a weaker cheat (strength/aesthetically) will have dominate front delts, which they recruit to move the weight….i always find it helpful to control the eccentric phase and aim to feel the stretch across the pec, then i can more powerfully use the correct muscle…i like to vary flat DB with low incline DB…so would have one in each push day for example

in terms of progression…LOG BOOK IT ALL and be as stubborn as you possibly can be 🙂 focus yourself to get stronger

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[Corinne]

hey graham…in my opinion, training should always be training to the nth degree so failure on everything….that’s the way I have trained since I started…however i think the 6-10 rep range is better then using as low as 4’s, this will be safer, and also more progressive…if you train in this fashion diet and recovery has to be optimal…and i taking regular rest/deload weeks would be wise…im not sure if you do this?

some people can handle this kind of training, and not suffer too much from CNS burn out etc,…it seenms that you can as you have been doing it for so long!

do u progress every session? if this stalls then you do need to re think the structure of you training…and are u using a range of exercises? this will also ensure you last longer before feeling too battered!

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[Corinne]

Yesterdays session went well…still getting back into the groove a little…I did

narrow grip bench
inc bb
bb shoulders
db fly

seated row
wide lat pulldown
upper back row
pullover

zbar skulls
over head db extension
side raises
rear delts

calves

working on keeping my strength high in the 10-12 rep range so as I taper down to the comp I should and will be hitting all time peak strength

still have the mother of quad and glute doms today haha…rest day today though and looking forward to deads tomorrow….high rep deads…lets see if I survive that one haha 🙂

currently 28 weeks out from the UKBFF british champs too 🙂

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[Corinne]

hey jake…firstly I think carbs are important in any diet…I don’t feel that keto is idealistic…especially for a powerlifter… also if you are using peri workout carbs you aren’t in ketosis…I would favour using cyclic dextrin intra workout over waxy maize or fructose…

I wouldn’t use insulin at all…if you are in a deficit yyou will be receptive to carbs, and could just use ALA or Berberine for optimal utilisation…also when trying to drop fat, insulin can be detrimental, it can promote fat storage…in a low carb diet insulin really isn’t necessary

the implementation of exogenous insulin seems to interfere in fat loss more so then just rely on endogenous relaise…so using berberine or ala is a better and more predictable supplementation

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[Corinne]

ive never used anything formal to calculate my intake or expenditure….I just go by the guide of…what am I eating…am I progressing, am I gaining fat or losing weight? I find getting too caught up on calculations can sometimes be mis leading

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[Corinne]

hey, rack chins are a great substitute if you can really feel the connection and ensure you are contracting the correct muscles and not just raising hips and cheating so to speak…you can use an assisted chin machine also….with chins, its really a case of perseverance…keep form strict, no swinging and fully stretch each rep, go to true true failure and like everything just build on these, getting an extra half rep here and there

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[Corinne]

a blood test would give you this information, looking at thyroid levels 🙂

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[Corinne]

hey james…this is a very personal dependent question, it would depend on your natural t3 output…this is ment to be around 20-25….so it makes no sense to use any less than 25mcgs per day as this would theoretically mimic a natural output…when in a prolonged calorie deficit during a diet, t3 levels do often drop, hence the addition of 25mcgs…often a much higher dose is used, but in my opinion, this is used as a ‘panic’ as the person will reach a point where they stall in fat loss and then look for exogenous supplements to aid this…its not advisable to use a high dose

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