[Darren Farrell]

Agree with sas here- stick to just the back off weights and don’t look at doing anything more than matching numbers.
Goal is to decrease volume to allow recovery for the week so all you are looking to do is maintain

[Darren Farrell]

Legs today
Again followed same structure as last week primarily hitting hamstrings followed by occluded single leg ext and single leg press.
Quad is still very limited in what I can do, managed to slightly increase weight this week but honestly thought I would be able to manage more by now but it’s very slow to recover and I must be patient

[Darren Farrell]

Really 2 things to consider here.
Working through movements/ranges which are hardest first vs priority in terms of individual needs.

Ie. shortening lat is hardest so generally we place that first however if your individual needs are upper back then you do that when freshest

[Darren Farrell]

Pull (yesterday)
Really great session with the highlight being adding a plate to my machine tbar row – up to 7 plates for 7 now.
Really starting to get strong in pull now which is definitely beating me up! Struggled to get out of bed today and was apprehensive about my push session.
To top it off I got to gym and part of gym whet most of my push exercises are was closed due to maintenance so I had to adapt my session to different machines, but actually ended up having a really good session.

Had a call today with a friend to run over my programming and once my quad is healed I will be changing my split to really focus on bringing up my weak areas.

Push (pec dominant + medial delt top up)

Hams (hinge + 1 leg curl) / Pull (Upper Back)

Rest


Push (delt dominant) / Upper Back (Rear Delts)

Legs


Pull (Lat dominant)

Rest

[Darren Farrell]

I really have to echo Jordan here- I have in the past had same attitude as you and therefore never consistently stuck at my pulls as I get strong on them quick and end up quite fatigued but it is basically just a case of they got hard… remember doing the hard stuff shows.
Since getting them back in and sticking to them my back progress has been the best ever.
Look at your general programming and adjust to allow recovery for back.

[Darren Farrell]

Rest day today for me which was needed as I do feel a bit beat up from training as well as battling a cold. Usually I go run errands etc on rest days but today I took it as complete rest other than a few hours work at my laptop.

[Darren Farrell]

Nothing here of huge concern, obviously taking a supplement like vital support will help and this should be in as a staple year round.
Personally I wouldn’t do anything for prolactin just yet- I’d wait and get bloods done in another 4-6 weeks to get it checked and see if it is getting better.
If not then could consider minimal dose of caber

[Darren Farrell]

Another very good push session today, numbers increased in all presses and slowly getting back to some decent numbers – back to 4pps on the prime incline now with no shoulder pain whatsoever.
I did swap out low incline smith for the gymshop kit flat machine press (same one Jordan has) movement feels much better albeit very challenging in the lockout but I’m looking forward to a good run with this machine and getting some good numbers on it.
Had some chiropractic work done on my back after the session just for maintenance which felt good.

[Darren Farrell]

Based on the above mate and taking based on what you are saying it’s purely for performance and to look better not to compete I don’t see a need for anything more than an increase in testosterone.
I’d look at running 250-300mg test per week only, you can then assess results along with bloodwork mid cycle as to whether or not you want to add in something like primo potentially

[Darren Farrell]

almost identical to my set up when i did pull/hams- like oscar stated i started with the lying first and actually did single leg, rdl, seated ham. is your tbar chest supported or normal- i used to do chest supported as i found normal was too much lower back loading after going all out on rdl

[Darren Farrell]

i usually do mine at the 8-10 week mark

[Darren Farrell]

good session today, really enjoying my pull sessions as of late as making a lot of progress here and in a really good groove. one slight change today- changed the prime lat pulldown to single arm on it as couldnt load anymore plates on it dual and reps were getting too high.

1. cable pullover 3×10-12 final set rest pause

2. single arm prime pulldown 1×6-8, 1×12-15

3. single arm plate loaded row (banded) 1×10-12, 1×12-15

4. chest supported tbar 1×6-10, 1x 12-15

5. prime extreme row 2×10-12

6. wg lat pulldown 2×12-15

7. single arm preacher 3×10-12

front and rear double shots postworkout from today.

[Darren Farrell]

Hey mate what option you opt for really depends on what your plan is long term, do you plan on staying off cycle for a considerable amount of time?

[Darren Farrell]

Legs today and had a very good session-

Adductor 1 rest pause set
Seated ham curl 1×8-12 1×12-15
SLDL 1×6-10
Lying ham curl 1×10-12 1×15-20

Occluded single leg ext 4×15
Occluded single leg press 3×15

Abductor 3×12-15
Calves 4×10-15

As you can see I did manage a little quads today and considering only 15 days since injury I was very happy with that even if it was only light but doing it occluded it was great to feel a quad pump.

[Darren Farrell]

So yesterday was a write off for me woke up with a high temperature and then started throwing up. Spent most of the day in bed. Seems to have passed today so will hit legs today and get back on track with food as only managed a little food in the evening yesterday.