[James Hollingshead]

now this is a question that many if us may approach differently

typcially my approach would be nice the movement actually begins to regress

I don’t mind plateau if stimulus is effective and say the majority of my other movements are in the up

really depends how staple you have found that exercise for your progression physically to this point.

if it yielded you magnificent change for the better to actually would be reluctant to drop

though of the exercise becomes dangerous as in loads are becoming increasingly risky or uncomfortable then I’d It’s a out for an alternative the delivers similar stress with less load

I found myself doing this recently with back squats..

if you go 3 sessions and you feel somewhat negative towards the movement or like it’s kicking your arse it may be tome to switch up

sorry it’s not a specific answer as you kmow there are many variables here but that’s certainly my genral approach personally

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[James Hollingshead]

rest day today but have 1hr of posing passions with Steve Avery

in that time we typcially hit compulsory poses for 3 solid rounds.. quarter turns for 3 solid rounds and work in some transitions and individual posing

just under 13 weeks out…never too early to learn and practice guys

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[James Hollingshead]

shaker at 750ml*

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[James Hollingshead]

dilute them to hell.. I wrong 2.5 litres during gym and it causes no probs as opposed to wjen I used to use a she let at 750ml .. that was to much

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[James Hollingshead]

Yeah it normal. if I’m deficit for too long it will eat you alive (technically your always in the deficit over a period of time) but yes a refers or cheat is certainly warranted of weight drops are dramatic and strength in the gym falters.. performance is key as is weight so keep an eye on both.. sometimes you need to give the body some shit

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[James Hollingshead]

pre bed as much as you can afford

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[James Hollingshead]

hiit every so often is great imo

I prefer liss as a staple then the odd hiit for health and cardiovascular fitness

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[James Hollingshead]

Adam not sure sometimes it’s just a confidence thing as I find I can be the same.. get pissed at myself for what I consider a failure on my load then retaliate with a very aggressive and impressive back off.. keep an eye as if persists it may be a recovery factor so cals much need to Jump up a little

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[James Hollingshead]

Hey Mike just for keeping string and staying big as possible really dude .. as you kmow you can grow nicely into a prep so whole calories support that we will utilise

again specifically I’d have to ask Phil as to why and hed prob spill out some science haha but I’m kind of just happy to follow suit

yes orals will be present.

ANAVAR next phase.. final phase will be winny then halo for load

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[James Hollingshead]

right guys today pull session for you

under arm pull down (plate loaded)
1 loading
1 back off

rdls with barbell
band behind hips
elevated toes on ramp

1 loading
1 back off

fixed chest supported t bar rows

1 loading
1 back off

single arm plate loaded low row
standing at full stretch

1 loading
1 rest pause

low cable row
narrow neutral grip

1 loading
1 back off

wide grip assisted pull up machine
lifting dead flat targeting teres

1 loading
1 rest pause

kneeling single arm reverse cable fly

3 sets of 15 repetitions

bb shrugs

1 loading
1 back off

seated incline db curl

1 loading
1 back off

prone dual cable curl (demo on insta)
1 loading
1 rest pause

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[James Hollingshead]

Dan of course lol

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[James Hollingshead]

Isaac I’m going to make sure one of the next ones is posing or therapy 100% promise:) thanks for the ideas

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[James Hollingshead]

Aman Totally agree once you get strong on specific lifts it becomes a juggle of where to go and what to replace exercises with.. wanting of course to continue to stumilautw the same muscle groups etc.. trading exercises is not always a good feeling as you enjoy certain lifts and know they have yielded you with great progression.. just gets to a point Where safety also becomes a factor too

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[James Hollingshead]

So we are 13 weeks out tomorrow

cycle adjustment to follow this week and dietary adjustments made today

very minimal just bringing rest day cals up slightly

intro of 1 cup oats M1
change 5% beef mince meals slightly by adding 1tbs olive oil to each also

that’s it for now

please let me know what
you want to see and know guys 🙂

I have posing sessions and physio sessions that if enjoy showing you.

the posing especially as I feel most neglect that part of body building

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[James Hollingshead]

pasteurized mixed with shakes all good.. would rather cooked but convenient my good man

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