[Jimmy]

Pull day went down today and I was apprehensive about the RDL as last time my glute and ham didn’t play ball and I had to drop the exercise that day.

Today went a little better but still not great however I’m taking it as a win. This time my opposite glute and ham played up, I feel this was probably due to overcompensating in my warm ups non the less I still managed 6pps for 8 and 5pps for 12 which is a match so if I can retain that with dodgy glutes and hams I’ll take it all day long.

Rest of the session was progressed over every set again. Right now it’s just crazy that every time I step in the gym I just know I’m going to be stronger and that’s a good feeling.

Check in tomorrow and things are starting to shift a little. Weight is starting to come off faster, I’ve been a little hungrier over the last couple of days and my waist is starting to play ball a little. Feeling where my waist will be when the fat is off is looking like no damage was caused through the push this off season so I’m looking forward to what things will look like with a sub 30” waist and more tissue

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[Jimmy]

Hi mate. If you have time to watch the new pull day video on the site with me and Jamie we touch on some things in there that may help.

Engaging the lats for me is all about the path of my elbow. Chest up, shoulders back and drive my elbow as low as I can in to the hip, once the lat is contracted and in the shortened position I then force my elbow down even further on the eccentric, deaccelerating the load with the lat. a good way to play about with this is with a standing single arm row with a band. Once you get the lat short and it feels like it’s going to cramp or be ripped off your spine on the eccentric then you have nailed.

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[Jimmy]

I run them both together frequently and like the look it produces personally

I also really like the look of the stack hilly suggests

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[Jimmy]

Push day today and I woke this morning feeling very tired. My fit bit data says sleep was shit. 3mins REM and 7mins deep!! Sometimes knowing this kind of data can be a curse, automatically I feel more tired and weak when I see that but my mindset right now is not to regress at any cost!

Every time I step foot in the gym means I’ve got another chance to progress, every session I progress means I’m holding onto tissue and giving myself the chance to produce a look on stage that I can be happy with, I can be big and full in off season but never carry that through to the stage. The fear of loosing this potential look and being beat fuels me like never before to hit the sessions hard and with absolute intent.

I picture the amateurs in the country that will trouble me most in a competitive setting in the country and I make sure there is no way they will outwork me in that moment and every rep and increase in load is taking me further away from them.

Regarding today’s session. Every single lift was progressed. The book was all green and long may it continue

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[Jimmy]

I eat what’s on my plan only. In off season food is so high it’s not appealing to me. I would be given a meal off on rest day m5 or 6 but I would usually jus opt for meal of foods I usually eat so burger and chips or steak and chips simply for digestion purposes

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[Jimmy]

I go through so much bread and bagels in prep and it what works for ME in terms of digestion. If toast works well for YOU then stick with it.

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[Jimmy]

17 weeks out

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[Jimmy]

.

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[Jimmy]

Leg day done and smashed. Every set progressed bar one which was matched

Everything moving easily still and not many bad nibbles touch wood, so there’s more progression in the tank yet.

Check in this morning, definitely tighter and weight at a new low of 248.6lbs now with rest day tomorrow I can see that coming down by another couple of lbs. so far no changes needed

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[Jimmy]

Rest day today and I’ve rested up as much as possible. Hitting my steps in almost one go. An early night for me tonight as I’m viewing some property in the morning and I won’t get chance to have my second sleep so getting to bed an hour early will mean I’ve lost no recovery time.

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[Jimmy]

Thanks for the reply Jimmy mate ????
The reason for flys before pressing is because my tricep are pretty weak and they fail way before chest on pressing movements so my theory was to do flys before pressing to pre-exhaust the chest which shouldn’t fatigue the triceps to much, maybe I could start with flys on upper A and place the flys after pressing on Upper B?
Agree with SSB I’ll switch that mate
Thanks again

I see the logic mate and it makes sense for sure. I would initially keep the flys first in that case and really work on bringing them triceps up to speed so you can get the compounds in first as soon as possible.

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[Jimmy]

Arm day init! Smashed arms today and man it’s good to get a pump. I’m finally looking forward to possibly getting some arms back in the not so distant future after a year of not training them due to tendonitis.
Back into the chiropractor today too. Just for initial assessment and he was very impressed with how things were looking which was a surprise because my spine feels broken in about 5 places lol. He found where my right lat issue is coming from and also my hip. As of next week I’ll be in and getting this shit sorted thank god!

_________________________________________

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Yo Jimmy – regarding your new split, are there any tricep/bicep movements after push/pull days or are all the arm movements on the specific arm day. can you give me an idea of what an average push day looks like? thanks man ????????[/quote]
Hi mate. So on a push day now I will finish with 2 sets of triceps. It would of usually been 4 sets when there was no arm day in place. So over 2 rotations I would hit tris and bis with 8 sets but this would be at the end of the session and they were just an after thought and never got the full attention they needed.

Now with the arm day in place I hit tris and bis with 10 sets over the same time period but on the arm day it’s now a lot more intense and with the progressive overload element in place. It’s only gone from 8-10 so we can keep an eye on recovery too.

Push day for me looks like

Lateral machine x 2
High inc chest press x 2
Inc smith press x 2
Pec dec x 2
Lying cuffed lateral x 2
Close grip machine press x 2
Tricep rope push downs x 2

All straight sets too buddy. 5-9 10-15 rep ranges

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[Jimmy]

Arm day init! Smashed arms today and man it’s good to get a pump. I’m finally looking forward to possibly getting some arms back in the not so distant future after a year of not training them due to tendonitis.

Back into the chiropractor today too. Just for initial assessment and he was very impressed with how things were looking which was a surprise because my spine feels broken in about 5 places lol. He found where my right lat issue is coming from and also my hip. As of next week I’ll be in and getting this shit sorted thank god!

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[Jimmy]

First impression looks good to go mate. The only thing jumping out at me is the SSB squat, if you have lower back niggles or issues you will want to switch that out. It will be hard to progress.

Also possibly swap the cable fly widow maker in upper B to after the incline DB. If chest is one of your weak points you want to be getting as much load through that as possible and tiring it out before a big compound lift will have an effect on overall load you are able to push here

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[Jimmy]

I’m with Clare on keeping the 2500kcals the same and increased activity putting you into a deficit so you know where you are at calorie wise already which is a good start.

Diet wise is quiet sloppy. M2 use whole food, unless post wo. On low calories you want meals that keep you fuller and more satisfied. M4 you want protein in there, trying to stimulate MPS every 2-4 hours is the aim and again not a fan of a single small protein yogurt for a meal. Have a look at some of the athletes logs and get ideas of meals. Re calculate and get back to us mate.

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