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thanks for the replies guys:) I’ll try to chill out a bit, not muck though haha

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Original poster wanted a shoulder focused session , I think getting very very good at laterals makes the shoulders specifically better than anything else

If your upper body as a whole is weak ( chest , triceps and shoulders , I would then favour a high incline press )

A lot of people aren’t great at assessing their own weaknesses , and will often think they need a shoulder focused session early in their process , I’m just assuming that’s the case so keeping inline with their original post

Ok, I thought that in a shoulder focused session it would be better to start with a shoulder press movement because you can move more load than laterals, but if I understood correctly laterals are targeting more the focus area so we should prioritize them?

[kbb]

Imo this should be ordered :

Incline machine press
Flat machine press ( probably don’t need this
Machine shoulder press
Dips
Pec pec dec
Laterals
Laterals
Tricep iso

Session 2

Laterals
Smith shoulder press
Machine shoulder press ( imo change this to a slightly above mid incline db press )
Tricep compound
Front raise
Side raise
Machine side
Pec dec
Tricep iso

( I’m not sold you need 4 press moves in session 1 )

Hey Jordan can you explain why put the laterals first in the 2nd session and not the main shoulder press movement ?

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I completely agree. I’m just confused, because English is not my first language, and in some videos I see people say “squeeze the muscle on top” for example and wanted to clarify. I think I’ve heard you say it too in some movements, maybe I’m wrong or maybe you mean something else??

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Hey Kuba hope you are well!

My question is..when you are lifting do you actively squeeze the muscles you are working? I’m not talking about mind-muscle connection here. Of course you are in the correct position to lift with the muscles you want and of course you are not just moving weight from A to B. But I’m talking when you are doing the concentric and also when on peak contraction, despite the fact that your muscles are obviously contracting to move the load do you also try to squeeze them as hard as possible, like when you are flexing/posing? Or it depends on the exercise? I mean I could imagine doing it in a pec dec fly or a bicep curl but I thing if I tried to do that in a smith press for example, I would lose so much strength from the fatigue I would create. Or a leg press/hack squat let’s say..

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Thanks Jordan, maybe it’s the only solution haha. My gym has a normal one, just asked out of curiosity.

Ross I saw it too yeah. Basically I wanted to see if people here agree and if it is different for a squat. I would assume that I’d put it to lean back as I do the concentric since it reminds me somewhat of a hack but yes if you don’t try you can not know for sure

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Totally agree with Clare mate, I think in practice this will seem a lot more simple to you as you become familiar with the movements and the loads you manage for each. You’ll be surprised how instinctive it is to know what extra room you have in reps of load.

Thank you mate! @kuba1000@hotmail.co.uk I would love your input here:)

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Thank you:)

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Hi Jordan,

I just caught up with the log as I starting reading it couple days ago from the start. First of all I want to say that I’m very thankful for this site and what you as a person in general provide. I find your way of thinking very much in line with mine on a lot of things and I like how you explain everything in simple terms. I have never met another person who’s way of thinking makes so much sense to me. I’m a very obsessive person too so I can relate to your approaches on most things, or at least understand them. You have really helped me grow physically and mentally, I have completely changed my approach to not only training, nutrition, rest etc but life in general. I think it’s so fascinating that you have reached a point where everything is auto regulated even the exercises and rep ranges but in a systemic not random way, or that you are so strong that you will probably injure yourself if you go top set first in some exercises, it’s so interesting to me. But enough of me admiring you this is your log haha. I have 2 questions:

1) I noticed that on leg days you were going

Leg curl

Adductor

Quad compound

But recently in some sessions you went adductor first, then leg curl and quad compound. Do you feel like quad compound work was taking a hit with adductor work directly prior, or was it something with the injury you had? Or just feels better?

2) You mentioned that you are always covered up when you go outside. I’m very curious why is that.

Thank you:)

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Progressing lifts is only one part of building muscle , that’s the stimulus part . You still need the raw material to build the muscle ( food ) .

Besides a stimulus, isn’t it also a sign I’m building muscle? – eg over x amount of period I progressed BECAUSE I built some tissue and also because I provided this stimulus I will build some tissue

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Thank you guys!

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I think like hilly says go weak side first and then match it with strong side.

I also sometimes go strong side first, go to failure, so that when I go to my weaker side I’ve got a number I need to try and match, it’s almost like a wee bit of a competition with myself

Thank you mate!

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I would be going to failure on my weak
Side first

Then go to strong side

Yes but strong side to failure or just match reps with weak?

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Hi Kuba!

I have a question for check ins when coaching. So I see a lot of coaches like yourself saying that they respond to check ins in the morning and I wonder, because I want to start offering online coaching too in the future, does that mean that the client does the check in one day and you reply to it the next? I imagine that it’s a little difficult to reply the same day as most people wake up later than you do and you finish your work early in the day. So you have them complete it until the night and you reply in the morning I imagine?

Thank you for your time and this forum:)

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If it is a slanted smith you want the bar to come towards the knee

Adjust stance a little further forward to accommodate for bar path

In a normal smith squat do you think you should have bar over mid foot? I think I can get a little bit more out of my quads if my feet are slightly in front (I can have my torso more upright this way)