Jordan Peters
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Bias the total number of sets to one aspect , and then the thickness work train with a diff approach ( more metabolic )
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I think it’s maybe because he doesn’t realise I only have to take back off 12-13 pounds to be back at stage weight. I can take that off and keep getting stronger from the point I am now ( not currently strongest ) when I get to 245 I still won’t be at strongest but I will make sure I’m stronger than I am now. Then I have 15 pounds of surplus to get to all time strength , that is VERY doable. I only lose strength when diet when I have to take off 50-60 pounds , I went from 300-245 and only dropped at the end. 12 pounds is a piece of cake , add in some superdrol once I get below 250 , Job done
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Deload lat focused session today ; very gd one in ripped Harlow with Mark Coles, we filmed this as there will be some useful stuff I think
Undergrip hammer pulldown 60kg x 10 , 65kg x 7
Assisted chin x 8/ x 6
Wide neutral grip pulldown x 6 ( usually 2 sets )
Straight arm rope pulldown x 12 , x 10 ( usually superset with promated pullover)
Chest supported row double drops ( usually triples ) 70kg x 10 drop 50kg x 6 , 70kg x 9 drop 50kg x 6
Shrug ( usually 2 sets ) 180kg x 9
Rev pec dec 140 x 12 , 110 x 14 , 90×18
Machine curl 30x 10/9/8
Rope crunch 2 x 15trainedbyjp@hotmail.co.uk |
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Rotties, I will do it. End of story 🙂
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Paul, pre wo meal is 90 mins to 2 hours, pwo meal is 45-1 hour . That probably answers the question you mean to ask 🙂
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I have seen it Matt , I use a hydro whey pre and pwo , so try to switch up protein sources as best I can.
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smith shoulder press 62.5kg/side x 12
Db shoulder 62.5kg x 6
Chest press machine stack x 19
Assisted dip + 15 x 17 , + 25 x 15
Seated cable fly 60 x 15 , 50 x 15
Lateral machine stack x 13 , 2 off stack x 16
Wide cable Upright row 70x 9 , 80×7
Rope pushdown 30×12 , 30x 11
Db leaning curl against Smith 17.5x 9 ,
X 6 , 15kg x 9
Rope crunch , stack x 18 , x 12Strong session, out the back of the Deload I will do a second smith press , a 3rd dip , a 3rd lateral raise , a 3rd rope
Crunch – so not quite as high as where
My volume left off but I will be reducing my cals and recovery won’t be able to handle more than that and still keep getting stronger imo .Will post up my adjusted rest
Day diet starting tmo ,
Swapping some macros about to see less fats and more carbstrainedbyjp@hotmail.co.uk |
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Thank you matey 🙂
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Morning chaps,
So I have noticed in my sessions after rest days my sweat smells more so of ammonia , this is indicative of training with low glycogen levels . ( my rest days being 5 meals of protein and fats and then one protein and carb meal at the end of the day ) and then from wake until I have my Intea shake is also pro fat. I will adjust the rest day diet so both meals 5 and 6 are pro carb , just to bring my glycogen levels up a touch , as I feel like this is impacting on recovery, training low. I don’t actually feel like I struggle at all during the sessions themselves energy wise , but I am showing all the typical signs of over reaching , so today will be a slightly reduced volume session again.I will take the 3 set exercises down to 2 , and a couple of the 2 set exercises to 1 , I have planned 5 more Deload sessions after this one.
Will post the full session later
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I will match strongest ever , regardless of bodyweight. Some stuff I will surpass it .
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I’m sure once have the new kit in I can get the lads down for some quad action
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The session felt gd , will post my weights for you guys , pbs on a few bits. Sweated more today, feel the tren ace pretty quick as started that sat.
Lying Ham stack + 16kg x 8 , stack + 20kg x 6
Leg extension stack x 12
Leg press 225kg/side x 10
Hack squat : 110kg/side x 2 ( the machine was v sticky today , we tried to wd40 it up but the bearings aren’t the best , so I think a new hack maybe needed ) my goal was 110 for 4 just to get a feel for the loading again
100/side x 5 , 80/side x 9
Lying Db Ham 40kg x 9 , 40kg x 8
Glute bridge 140kg x 7 , 110kg x 12
Abductor stack + 15kg 15-5 rest pause
Adductor stack + 35kg 11-4 rest pause
Seated calf 72.5 8-3-2 rest pause
Standing calf stack + 20kg 9 , 7 5 straight sets
Leg raise 12kg 12-4-2 rest pausetrainedbyjp@hotmail.co.uk |
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Morning chaps , legs today , I’m running at slightly reduced volume vs the last session as I’m so due a Deload , but just cutting it back down today a touch before I start proper Deload work Saturday so today il write the cut backs
Lying Ham 2 sets instead of 3
Leg extension 1 set instead of 2
Leg press 1 set ( I only do one because of glute/ ham injury)
Hacks 2 sets instead of 3
Sissy squat 1 set instead of 2 and no drop set
Lyinf Db Ham 2 sets instead of 3
Glute bridge 2 sets instead of 4
Abductor rest pause as norm
Adductor rest pause as norm
Seated calf rest pause as norm
Standing calf 2 sets inshead of 3
Leg raise rest pause as normtrainedbyjp@hotmail.co.uk |
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All sets are to a point I can’t complete another rep. So most of the sets I load first , then do less weight and get more reps.
Surely if you benched 3 plates for 7 and then dropped to 2 plates next set you would expect to get 10-12 or so?
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Tom right now the business is doing what I want online , we are just making steps to expand again , in our online ventures , so for now, that is the most efficient use of time
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tb-jp.com/collections/nutrition - highest quality supplements on the market.