Jordan Peters
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steve, I’m going by feel mostly. today my body is so beat up, my left bicep tendon hurts, right tricep tendon hurts, left knee hurts, left quad has partial tears… this is the price for all time pbs, but also right now i look the best i ever have, so i am super happy that nothing is actually injured and its only just pains and aches and me just being a moany bitch according to Corinne lol.
so my plan is over two weeks, il train maybe only 4 times. all will be full body sessions. nothing will be under a load of 15 rep max and i will be v careful about going to failure and the total number of sets in a session will reduce somewhat from my normal sessions. so no heavy lifting, 4 sessions instead of 8 over two weeks and reduced volume when i do lift, should rid of all my niggles, and then I’m ready to rock and beat the crap out of myself again.
i do think if your absolutely killing yourself, you need to deload every 6-8 for sure.
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270 exactly, ah ye I’m happy, that’s 15.75 pounds in 9 weeks. 14 weeks left
keeping my neat levels high on rest days is working well, as its meant no cardio at all , just dog walks and pt sessions is enough of an output ontop of the really hard training.
lower body muscle rounds today
I wont change my diet for the next 2 weeks as I’m deloading, which means total cal intake across the week Is lower ( more rest days) , should get another 3-4 pounds off In this deload
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it wouldn’t solely need to be muscle rounds in upper / lower sessions, you can still focus on heavy loading here too.
I like that split a lot and I have a lot of clients using that set up
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id swap the blended tuna for whey, blended tuna tastes horrid. whey is nice.
id also drop the dextrose for cyclic dextrin
I personally would drop the cardio, and look to increase difficulty of weight sessions, unless the cardio is am and weights pm… keep as is. if its pwo cardio, drop it out
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its fine, there are questions I have answered in the sup section already on this.
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272.75 still, this will drop, I can tell , today was hard
I changed the tri sets at the end of the upper loading/lower pump, to quad sets
leg press
lying ham
abductor machine
toe press
all 20 ish reps
1min rest
repeatthat was nasty 🙂
connor, I pulled 250kg when I was 18 at about 80kg and benched 180kg, and I squatted 220kg x 6 when I was 19 at around 85kg…. I had been lifting seriously since age of 12
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273, not changing anything this week as way more detail showing now, I can get to 271 this week off these cals still. last week before deload. 9 weeks of FT will be the longest I have ever done with it, I don’t advise that, I feel battered this morning, so todays lower loading is going to be fun, if I can pb on my numbers today il be pretty happy
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its a v well put together book, scott is coming over soon and we are doing joint seminars/ training camps for it
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as above, simply drop the bb press. its not needed at all if causes issues
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run a food diary, tally up ur cals ur currently on. replace cals with 40 percent protein, 40 percent carbs, 20 percent fat. place carbs around workout perimenter solely, fats elsewhere, split feedings into at least 5 / day
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I never nap when dieting, i nap when I’m trying to push up in weigh. the deeper i get into a prep the more i try to stay on my feet and stay busy and spend the least amount of time sitting/stationary, this is super important to keep Neat levels increasing, not decreasing, when the goal is fat loss
i sleep 8-9 hours a night always, until the end when sleep goes to shit and i may get 5-6 if lucky.
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v nice mate, be super strict with the rest periods
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272.75
lower body muscle rounds went well
that’s 8 weeks of FT I have complete now and body is starting to take a beating. one more week and then a well needed deload 🙂
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you can still hugely improve your aerobic energy system from high intensity work,so I would be looking to do improve on hiit bike sprints and prowler sprints as quick as you can. id start at 6x 15 second all out max sprint, with 2 mins steady cycle or fast paced walk between prowlers. increase this upto 8-10 sprints of 20 seconds. if your able to complete those without any decrease in speed/quality, your fitness will be incredible
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all amino acids never change, ( pepto pro, creatine, beta alanine, citrulline) carbs reduce as I get leaner and need to keep docking calories. il look to keep some intra in there if I can, maybe even just 20-30g, it depends how low my cals need to go, to get it all off. if I add up every calorie on a training its still like 4600ish , so loads to play with
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