[Darren Farrell]

Hey mate you should be all good – split it over 2-3 shots across the week and unlikely to have any issues but keep some nolvadex incase

[Darren Farrell]

Great pull session today – felt strong and connected well with all movements.
Decided to do traditional deadlift today instead of SLDL- worked up to a single on 280kg then 240×10

No changes still in food or anything, have noticed slight improvement in body composition and no change in weight.

[Darren Farrell]

How long have you been training ?

How long focusing on legs ?

Imo most whose legs lack are simply not training hard enough every dam session.

Do you send your coach top work sets for him/her to look at ?

Maybe try jump in a session with them ?

About 2 years. My upper body has grown a ton, but my legs are still behind. Maybe it is a matter of intensity, but not too sure. Thanks hilly

[/quote]
If programming and execution is on point (always room to improve here on both as im sure everyone on here will agree with, im 10 years training and im still learning about execution)
But the key aspect is doing this over time so be patient and trust that if you are taking progressions in movements that you are building muscle

[Darren Farrell]

Apologies for lack of updates over the weekend, had lots going on outside of bodybuilding and we collected a new puppy- coco a 12 week old female American bully so it’s been a bit of a mad house settling her in.

Anyway push today and had a really good session- pulling back on the prime incline press was definitely a good move as it feels much better and I’m making progression – this week 3.5pps x 11 which is 2 up from last week and felt in control for every rep. I know by working these up with greater control it will allow me to move back to 4 plates with ease.

[Darren Farrell]

You are on the right track- start with the basics and fundamentals of training people in the gym floor- educate yourself on nutrition- plenty of courses you can do online, research here in the education section, as hilly said also work with a good coach who you can learn from also

[Darren Farrell]

Had a small tweak in my glute so yesterday I didn’t do more normal leg day, I took the opportunity to train with dr Jordan shallows (the muscle doc) and he took me through a lot of activation and stabilization work for legs which will be on my YouTube in the coming days. Although we didn’t use much weight I found the session very tough.

Today was pull and I changed the session slightly based on a few things I worked on the previous week with Jordan when he took me through back.
Session went as follows

Fixed tbar row 1 set
Single arm prime pulldown 2 sets
Single arm plate loaded row 2 sets
Dual row machine 2 sets
Cable pullover 3 sets
Wide grip lat pulldown (upper back) 2 sets
Single arm rope bicep curl 2 sets

[Darren Farrell]

Training split

30 mins cardio fasted daily

20 steady 10 hiit

Mon- chest & lateral Delts & abs

Tues- hamstring including SLDL

Wed- arms

Thurs- back & abs

Fri- Delts & chest accessory

Sat- quad dominant legs

Sun- rest

Why arms before back day as you’ll be Fatigued your biceps ?[/quote]
Arm day has been removed several weeks ago, however I never had an issue with fatigue for back following arms

[Darren Farrell]

Really good delt focused push session today, I was surprised as I had deep tissue and dry needling done on my shoulders and chest this morning before session and he told me take it easy as wouldnt feel strong…
After warming up and doing laterals I felt great, decided I’d just see how I felt with prime shoulder press and it felt good so went for it and ended up hitting 5pps for 9 which is most Iv ever done.

[Darren Farrell]

Hey mate I agree with Oscar here, I don’t think you would get best out of push movements after pull, pull after push won’t be effected as much

[Darren Farrell]

When I have similar issues to this I drop the load back a touch and try work that weight up to new levels. Ie if stuck on 235×6 drop to 220/225 and work it up to 12-15

[Darren Farrell]

Rest day today and my run of bad luck with injuries continue! Slipped down our stairs this morning and pulled something in my glute/hamstring- have Physio coming around in the morning to have a look at it and do some work on my shoulder too.

[Darren Farrell]

2 reasons to bring overall mg usage up once Iv maxed out my primo (I don’t like going over 700mg) mast also acts as an ai- I don’t use any actual ai’s so cycle design is important here

[Darren Farrell]

Off season really is a balance of maximizing performance and being in a good position to do so as long as possible.
I personally opt for test & primo for majority of off season and add in masteron when needed.
You could also look at using insulin

[Darren Farrell]

Solid pull/hams session today made good progress on SLDL doing 260×6
Rest of the session I matched or went up a rep from last weeks numbers.

[Darren Farrell]

Really good push session today I pulled back the weight on prime incline chest press from 4pps to 3.5pps as the last 3 weeks I have seen no progression and if I’m honest with myself I don’t have enough control at that weight- 3.5pps felt really good and was able to have complete control and really feel the movement- took 9 reps today so I’m going to aim to work this up over 12 before increasing weight.

Unfortunately ran out of my jp vegan protein yesterday so used a random one today and since having it my digestion has been terrible and really bloated to the point I’m struggling to eat.