Josh Fairweather
Forum Replies Created
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Here’s one another member posted earlier in the week. Pretty solid. JP recommends 3 rotations so that you don’t stall on exercises.
To come up with a third rotation, simply include exercises that aren’t included in any of the first 2 rotations 🙂
https://www.trainedbyjp.com/forums/topic/my-upper-lower-as-jps-recommendation-questions/
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Anybody?
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I think I’ll just stick with smith hack squat as it mimics the movement best.
Just wasn’t sure whether somebody may know of a reason biomechanically why it isn’t ideal
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I’m just a bit bothered about using the high inc leg Press as it’s in the same session as leg presses and I don’t feel as though doing 2 x leg press one after another will be good in terms of increasing load effectively and basically repeating the same exercise just with a slightly modified angle
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Cheers for the reply pal. My other 2 upper days I always Press first so wasn’t sure whether I should mix it up to give some extra effort to back every other session.
My other back exercises in 3 rotations are: mts front pulldowns, pendlay rows, lat pulldowns, t bar row. Should I be doing 1 width + 1 thickness every session? With the prone row I pull in an arc motion targeting more lat rather than elbows high behind me.
Thanks for the reply and the help, much appreciated
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Upper 2:
2/3 Warm up sets to get blood flowing, work down in reps as you work up towards working set weight. Complete 1 Working set to failure, reaching the desired rep range utilising Rest Pause to hit the rep target. On some movements perform 1 set heavy in the 6-8 range followed by 1 Straight Set of 15-20 reps.– DB Prone Row, 11-15 RP
– Rack Pull, 8 + HEAVY 4
– Decline BB Press, 11-15 RP
– HS Chest Press, 11-15 RP
– DB Side Lateral, 14-16 RP + partials til can’t swing DB
– Wide Grip EZ Upright Row, 11-15 RP
– Cable Rear Delt Fly, 14-16 RP
– BB Curl, 14-16 RP
– Close Grip Smith Press 11-15 RP