[Jimmy]

Hey. Firstly on a weaker body part such as shoulders I would prioritise them first in a shoulder dominant push session. By the sounds of things you may need to look at your set up and how and where you are actually pressing from. Your triceps shouldn’t be too trashed to preform a chest movement after 2 sets of overhead presses. I’m assuming from this you are letting the stronger muscle group take over at a point. Also bare in mind that progress is progress no matter how little. If you are adding a rep, 1kg or even better form and connection this is progress. It may be an idea to try some reverse banded work for a little while. a reverse banded smith press for example, helping you get out of the hole but at the same time allows you to feel bigger loads. Dont keep this in for you long however or you will be weak as piss at getting out of the hole once you switch.

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[Jimmy]

SO… you’d simply alternate between squats and dl?

I might do

Squat and some hip thrust variation on day 1 (at least it trains the posterior chain someway with no axial loading)
Trap bar dl on day 2 (at least hits quads to some extent, and it’s less stressful on lower back)
2nd squat variation and nordic ham raise on day 3

Does that makes sense to you or would you simply alternate squats and dls every other session?

Thank you again

PS: I know having some kind of leg curl or leg press would make it easier to schedule leg work… but unluckily that’s not the case.

PPS: you’re (obviously) welcome if you have any other suggestions ????

I think what you have proposed there will work well at the frequency you suggested. The only way to know now is to jump in and do it. You may be able to add more if recovery allows or you may need to take some away. let us know how you get on.

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[Jimmy]

What’s your current split? and what days in the split are you doing the heavier compound movements? let us know that and we can help shuffle things about etc.

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[Jimmy]

Push day today and a very successful one. after so many niggles over the last few weeks it was so refreshing to get through a session as planned and with progress on lifts. I feel battered after the session but I love it. Pull tomorrow at normanton ultraflex with kuba and aj so I’m hoping once the teres minor is loaded it feels good, fingers crossed.

todays session

2 x flat Dumbbell press
2 x high inc Smith press
close grip chest press (tri focus) x 2
cuffed cable flys x 3
seated cuffed lateral x 3
SA cuffed front raise x 2
ez bar tricep pushdown x 3
SA tricep machine x 1

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[Jimmy]

I run my test lower than my npp with no issues

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[Jimmy]

looks decent to me. I wouldn’t squat and deadlift in the same day I would do them on separate days. see how recovery goes and you may need to have a day with 0 back loading if your recovery struggles with that set up.

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[Jimmy]

Rest day today. had some jobs to do and so there was a lot of running to and from I’m the car but apart from that a solid days rest. Tries keeping off the legs as much as possible and ate up this afternoon ready for a big push session tomorrow’s. Let’s GO

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[Jimmy]

Keep smashing it jimmy. Comments are few and far between but I for one am definitely following your log. Hope the terres minor and the IT band are getting better…? Not been a great start of 2020 for you… hope things are looking up now

Thanks man. I understand most people read the logs rather than comment and I appreciate you reading bro. The terres minor seems to be good to go, I cant feel anything from it and contracts well with no issues so hopefully it was something of nothing. The IT bands are on the mend and feeling lots better. I’m still been mindful about the sessions and selecting exercises that dont aggravate the issue but hopefully by next week I should be all guns blazing and ready to hit back hard.

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[Jimmy]

a good no carb meal is Greek yogurt with protein powder and or nut butter.

I also like ground rice and protein powder cold.

steak keeps pretty well too imo

carb wise. cold rice, pasta like you say, rice cakes, bagels, any breads really, square bars, muffins pre or post.

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[Jimmy]

evening all. So today was leg day. previous leg days have been a shambles due to injuries and I’ve missed just been able to go hard. not even heavy just hard. Tonight was a good night, even though I wasnt pushing impressive loads I managed to destroy my legs in a good way and actually train. a little higher rep range than normal for obvious reasons. luckily I’m genetically blessed enough to have the ability to contract my legs very very hard no matter the load and I have felt over the years this has been a big influence In my legs getting bigger. feeling very positive moving forward 🙂

tonight’s session

lying leg curl x2

leg ext x 2

hack squat x 1

leg press x 1

SL press x 1

45° hyper x 2

lying DB ham curl x 1

adductor x 1

calves x 3

some more physio after the session and rest day tomorrow.

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[Jimmy]

You are looking at things in the right way and this is a great place for anyone to
start, especially when you are coming away from higher volume training. It lends itself to teach you about logbooking, managing recovery and applying maximum intensity into your work in the gym. We have all posted a clip on our Instagram where jordan talks about the merits of training full body workouts and the amount of frequency you can hit. The best way is to use the site to gather as much information as possible, set up and execute your plan and gather information from that over the first few weeks. you may have to drop an exercise, you may have to change the odd exercise, you may also need to lower the frequency but ultimately you will only know this once you are logbooking and monitoring feed back. If you are getting stronger by adding more weight, more reps or the same reps with better form then you are likely to be on the right track. All in all I would like to see more people like yourself and actually strip it back and get really good and strong at the basic stuff.

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[Jimmy]

rest day today and a very good one. recovery, digestion and general well being is in a very good place. I have felt about 80 years old most days recently but today I felt fresh and ready to go almost like the clarity you get on prep. what I thought was my supraspanatus is actually my terres minor so still very similar. Another day of icing seemed to have made a difference so hopefully after some physio tomorrow it will end up to be something of nothing and I can crack on trying to get a massive back .

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[Jimmy]

Firstly I would seek some help from a chiropractor/ professional who deals with people who train on a regular basis. In regards to your training I would remove all lower back loading movements until you know for certain what’s causing you this issue. Chest supported movements like a chest supported Tbar row, seal rows, leg presses like you mentioned. You need to have a play around and only use the exercises that feel good for you and dont cause you any discomfort. There are no must do exercises songs long as you can train hard and comfy in a position then you are good to go

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[Jimmy]

It depends on the tattoos really. like clare says now a days it’s more acceptable. if the tattoos are dark and blocky over a large area it can blur a lot of detail for sure and this could go against you if it’s close but in general they are fine. you just may hide some of the hard earned conditioning.

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[Jimmy]

I found heavy RDLs to do the trick for me and machine RDLs. If i use machine curls etc i seem to get thicker mid to high hamstring. 45 degree weighted hyper with a hamstring focus also I found to build good overall tissue.

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