[Jordan Peters]

I imagine lots of his stories get exaggerated, I have been told quite a few and the truth is always a little diff from the forum versions I have read.

Legs yday went well. So this is how my quad dominant session looks. I have pulled squats for now, this I don’t like to do but cns wise it’s better to just leg press or hack atm for me. Your exercise selection needs to take into consideration – can I recover from this? It isn’t about manning up, it’s about being smart.

Hack squat 3 x 6-10
Seated leg press 2 x 6-10
Weighted sissy squat 2 x 6-10
Banded leg extension 2x 8-12
Adductor machine 2 x 15-20
( so that’s heavy quad work done)
Lying db ham curl 2 x 20
Lying ham curl triple drop sets x 2
Abdcutor 1 x triple drop
Reverse hyper 2 x 20
Standing calf 4 x 8-12

So as u can imagine doing something like that, and then going back the same day and doing back, would Ruin you, I lasted 7 weeks before I wanted to cry. That was the fastest I had ever managed to burn myself out. So I’m glad I can rest tonight , do some work and then hit back tomorrow.

Hit me with questions guys 🙂 , let’s keep
Sharing some info 🙂

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[Jordan Peters]

Will , I write my sessions , Milos training isnt for me. I am encorporating aspects but giant sets aren’t my only tool , I use heavy progressive overload as my main objective of the session, then after that il focus on maximal blood flow

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[Jordan Peters]

Hey Danny sorry I missed this

Curcumin is a must
3-5g omegas a day
3-5g primrose oil a day
A good multi vit
5000iu d3 a day
500mg magnesium a day

The above are staples

Then additionals if funds permit
Ubiquinol at 200mg a day
Astaxanthin at 8mg a day

Then if u use anabolics
Garlic
Extra curcumin
Nac
Quercertin

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[Jordan Peters]

Hey guys, so still at 292 , my carbs were actually lowered a little this week as I am starting to get a bit fat ( I thought so anyway)

Yday was a double day which went well.

Chest and bi am , delts and tris pm is what the sessions ended up as it’s quite hard to get enough volume out of a session just from chest and delts

Andreas…. Defo delts are fatigued, so I keep all the Heavy pressing to the am, I tie in high incline work to cross over delts and upper chest which works well.

For then pm session I don’t press, I just look to fry delts via laterals and look to get the nastiest pump I csn. So yday I did pyramids for my laterals. They looked like this

7.5kg x 10 – 10kg x 10 – 15kg x 10 – 17.5kg x 8 ( failed) 12.5kh x 10 ( failed ) 10kg x 10 ( failed )

So on the way up I don’t fail but pre fatiguing so the 17.5 saw me fail, then I fail each time on the way down. So it was nearly 60 reps in one set …. I did this twice for side delts. Before moving onto upright row cables , and I hit 3 triple drop sets. Then into single arm side cable laterals which I did left side right side without a rest working back and forth , so like a rest pause set. …. So the point of that session is max pumpage but minimal cns stress.

So legs today:

Macros are
60p/30f
60p/20c/20f
60p100c
Intra 60p 160c
Pwo 60p 100c
Pwo meal 60p 180c
60p 120c 10f
60p 30f

im 8 weeks into pushing hard and still feel gd, I want blood work again soon just to ensure I am defo still ok , health is important when pushing to the max like I am, I haven’t ever pushed this hard before ao when in this scenario you simply can’t bury your hand in the sand and hope
Your body is ok. I needed a new bP reader as mine was getting unreliable and inconsistent so new one will be here tmo, il take a pic of my bp readings 🙂 .

Milos doesn’t like fats too much. He is a carb guy. Fats are just there to cover health needs. The rest of the time he likes to push metabolism to the max. Most will know Milos protocols, have a Google ans read up, they are interesting for sure. So that’s why carbs are so high

The goal has been to bring legs up defo, my upper body grows really fast, so legs just need hitting even harder to keep up. I have been doing more volume then ever but that’s solely to allow for the carb amounts. So it seems cell swelling and max pump does have its place alongside all out heavy loading. if your in a phase that allows for it nutrtionally ( don’t just make yourself far from ramping your carbs) but it’s defo working well, my legs were 31.5 inches this morn.

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[Jordan Peters]

Hey guys/girls. Let’s get this prep journal underway. For those that followed last years will know it didn’t go how i would of liked. But I have worked hard and in the place to correct my failings from last year.

So I’m sitting at 292 pounds on wake today. I have hooked up with milos Sarcev who I am close with after spending time with him in Serbia.

So for the last 7 weeks my training has been

Chest and bi day 1
Legs am back pm day 2
Day 3 rest
Delts and tri day 4
Back am legs pm day 5
Day 6 rest
Repeat

That has been hard! Really really hard. I haven’t ever written that kind of set up for myself or clients because it’s nearly undoable. But it did what we needed to add a couple inches to legs quickly , so they are now just over 31 inches which brings more balance to my physique.

This phase going forward milos allowed me to write my own split which I am greatful for as I am in tune enough with my recovery to know what I can and can’t handle.

So going forward its

Chest am delts pm day 1
Legs day 2
Back day 3
Rest day 4
Legs am arms pm day 5
Back day 6
Rest day 7

So any questions on the above splits please ask.

Food wise my double days at 1100 carb/ 600 protein/ 50 fat
Single days 700 carb/500 protein/80 fat

Foods il log as we go. eating everything is hard, carrying this weight is hard, legs and back on the same day twice a week was hard… But everything is doable with the right mindset.

I hope this journal can teach you something , please ask questions!

Jordan

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[Jordan Peters]

Steven , http://www.trainedbyjp.com/services , look forward to hearing from you

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[Jordan Peters]

Ok, so a change in plan for us training wise. The goal was solely hypertrophy based from here for a while, but off the back of the last meet it makes sense for Corinne to do the GPC european champs, which is 12 weeks so , will take reps up for a period just take strain off cns and connective tissue, then at 6 weeks out will ramp it back up and go at pbs. This means UK nationals is out, but there is another drug tested show in August to qualify for ifbb worlds at the end of year ( top 3 in each class at the worlds get ifbb pro cars) so that makes a lot more sense to target that show, but still being able to take as many powerlifting titles as possible.

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[Jordan Peters]

Absolutely not, I am 100 percent behind powerbuilding. Those changes you see are from people getting stronger through progressive overload. You only need to dial in your percentages of liftng the last 6 weeks into Your meet Imo, outside this phase focus lift progressions in the 6-10 rep range, which will hugely impact on muscle gains. Moving 6 rep strength to 1 rep Max is tricky but you get better at it each run, Corinne is now pretty gd at it, and as a result she is pretty hard to beat in powerlifting meets 🙂

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[Jordan Peters]

As Max has said, 9 is simply not good enough for your age, the endo should be much better then your gp, so your one step closer so gd job 🙂

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[Jordan Peters]

As Corinne has said, v person specific, metabolism will dictate what type of fat too, using MCTs will help spare glycogen if carbless rest days leave you v depleated but your body fat levels dont warrant carbs on a rest day. Adding 20g fat to that do as a start and seeing what happens to body composition would be a gd start point

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[Jordan Peters]

For those that didn’t see the fb post. All went v well at the meet, Corinne won overall lifter , 112.5kg bench , 180 dead…. Bench will slowly tick on up through usual approaches we use of constant progressive overload. Deadlift needs more specific work, so will be adding in weighted Hypers , reverse Hypers , pull throughs, hips need to stay down which is lower back mediated. Some constant work on that will see her pull over 200 later in the year when back at direct strength work.

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[Jordan Peters]

Matt I make an educated decision if something I have read is even worth implementing. 75percent of what I do I have learnt from trial and error, the rest I have learnt from my studies. But in honesty studying reconfirms what I already do. Good trainers and Bodybuilders generally have v good intuition and learn things before they realise science supports their ideas.

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[Jordan Peters]

So a quick piece of info for you in how I like POwerlifters to make weight. Typically I can pull ten pounds off someone to weigh in , if needed without any detriment to strength.

The few days leading upto a the meet, lower carbs and replace with coconut oil. Just to deplete carbohydrate stores, this serves two purposes, it will lower body weight as fats won’t pull water into the muscle like carbs do ( 2.3g of water per g of carbs) so as the week progresses you can drop 3-4 pounds just from being depleated. Using coconut oil will allow you to have adequate fuel that you don’t feel too tired. I think mentally this is important for a lifter , as if they feel tired days into a meet, it’s hard for them to know that strength is there.

Two days before weigh ins, take water intake up slightly. Then a day prior to weigh ins totally drop sodium. And increase water again. Flushing sodium through will then see you drop water v aggressively through the night off the back of a two day water increase. Cut water off 12 hours before weigh in and once cut , you can use vit c and dandelion. 10g vit c in one hit is pretty strong diuretic.

Once weighed in, is time to fully replenish glycogen stores, the goal is to totally overload them and spill. It’s not bodybuilding so over filing the tank works well. 6 meals of 100g carbs 30g protien for most guys will be adequate. Real bigger guys will need 150.
People with crazy metabolism obv will need more as after a few days lower carbs, you may not properly replenish glycogen in just a day. Using glucose disposal agents will help, 250mg ala , 200mg berberine and 400mcg chronium at each meal will help insulin sensitivty.

Comp day, keeping carbs out from wake to the meet is wise if that’s how precious diet has been set up, as you don’t want to be dumping out serotonin if your not used to it Close to when U lift. So again coconut oil here will suffice as fuel

Cyclic dextrin is pretty much the perfect carb to take in after Your first lift is complete prior to second lift

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[Jordan Peters]

Partials , once you cannot complete a full rep, are v diff. If you have completely taken the muscle to failure, using then 10 controlled partials to totally exhaust the muscle is superb. I use them on occasion, it depends how well everything is progressing growth wise and if a body part needs that stimulus. I won’t do them just for the sake of it.

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[Jordan Peters]

Don’t think of the macros in that sense, those carbs will serve a purpose of helping recovery. What will make U drop fat is net calorie deficit for the day. I don’t see those intra wo carbs blunting fat loss, if that extra cardio enaures your in q negative energy balance for the day. As you continue to diet, and food has to be lowered, at some stage those carbs will be removed

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