[Rotties]

Hi all,
I have a question/problem I’m hoping you guys and the likes of maybe jp/rest of the athletes might be able to give me some help or feed back on. Currently on a push, pull, legs split. 5 days a week, 2 push, 2 pull, 1 leg session. Push A for instance is chest focused with 3 chest movements, 2 shoulder and 2 Tricep movements, and vise verse for my push b session which is delt focused. On the day I do my dominant muscle group (the one I focus on) I put the other muscle (either shoulder or chest) movements in the middle of the workout. Consisting of 1 compound 1 isolation. However, I’m finding I’m significantly weaker mid workout on my 2nd muscle group when I do my heavier compound movement. Say for instance my prime chest mover right now is the incline Dumbbell Press, when I do on my chest focus day my log book has me doin 57.5kg for 8 reps, when I do that on my shoulder focus day mid workout I can merely get 47.5kgs for 6 1/2-7 reps. My workouts are very low volume, 2-3 sets of 6-8 reps on my compounds, and I try keep my rest long enough to be able to push heavy as can be on my compound movements. It’s becoming extremely frustrating as I almost progress every week when it’s in my first few exercises but then stall but a significant amount later on in the week. I obviously don’t expect to be as strong after 2 all out heavy compound lifts but I was wondering if there’s anything you guys can recommend to help me try get around this
Cheers

Well for a start, 3 chest pressing, 2 shoulder and 2 tricep for 3 sets each, twice a week is 42 sets of push a week. So a ton to recover from. You also cant expect to progress 3 sets of something continually. Fatigue will happen that’s why you load, then back off to a different rep range.

I’d pull volume right back to 1 Chest compound, 1 Shoulder and 1 Tricep. Then isolation movement for each. 2 sets a pop. Its basic but works. Alternatively you can decrease frequency. Something like Push, Pull, off, Legs, off, repeat.

Less is more.

[Rotties]

4x a week for me. 2 sets, 1 load, 1 back off, and the back off set i will go until i cant even get 1/8th of a partial. Basically once it hit failure at a full ROM, i just keep going until i cant move anything. The pain and pump is pretty serious. After that i’ll do Tibia raises. 1 set 15-30 reps.

[Rotties]

Dont see the need to change esters. Just use sust or Enth/Cyp straight through. Mast can be P or E for 6 weeks. Var and Winnie i’d taper up as needed. 2 weeks at 25mg, 2 weeks at 50 etc. T3 i would use as/if needed. Not something to use for the sake of using. Its a card to play when fat loss stalls and you’re running out of options. Same with Clen and ECA. Use them as needed, not just because its week 8.

[Rotties]

Rotties, sounds like to me you’re getting confused between SLDL and RDL maybe? For me there is a loading threshold that I’m yet to overcome that an SLDL will become more an RDL at about 4 pps, where my entire posterior chain is working… then conversely there’s another threshold where if I get a certain loading when RDLing, usually at about 5 and half pps, it will become more a deadlift. Do you see what I’m getting at here? Everyone has a limit to which they can keep a movement off lower back loading (too much).

Possibly, I’ve always called them RDLs as my knees are slightly bent but locked in that position. Dorian Yates style like in the blood and guts vids.
Same as you I can get to 4 1/2 plates a side with perfect form. Feeling the hams working mostly. But if I try and progress them to fast the load shifts to my lower back. I also really like doing them in the hammer strength deadlift machine. Then you can get an epic stretch. 🙂

[Rotties]

I couldn’t eat that soon after waking personally. But I have no problems eating an hour before training at 7am. I just need to be awake for 30-40 mins beforehand. I’ll have a big bowl of rice flakes with some jam (or fruit/honey), Whey iso and dark chocolate. I’m able to train an hour after that no problem. Even when eating 80g carbs and 15g fat pre it still sits ok. I do still have carbs with dinner, and sometimes before bed as well though.

If what you’re doing now has you feeling ok then just carry on. If you feel sick, sleepy or bloated during the workout then change it.

[Rotties]

Yeah, i’ve used Close Grip banded presses for Tri’s. But when doing it for Pec’s, i just went to 3/4 lockout and back down to touch chest, pause and drive up. The tension on the Pec was just a lot more than a regular bench IMO. Didnt seem to take away from my Tricep work either.

[Rotties]

Rotties use the Rdl how you wish. It’s a great exercise wherever implemented . Back activation doesn’t change really though , the idea of keeping the back out , seems odd to me, like you can’t keep the back out vs a rack pull, in the Rdl with the hips shifted away from under the body , the back is under max tension- keeping it out is impossible . The Rdl , specially paused; simply recruits the absolute anoint of muscle.

Yeah i know i cant keep the upper back completely out, but certainly lower to an extent. I just focus on really pushing the hips back, pause, and then really focus on pulling my hamstrings in to stand up. This for me removes the lower back loading aspect massively (no lower back pump at all). I never have any DOMs in my back for RDLs, but Rack Pulls, pulling from the floor or Yates style wrecks me from my traps to my glutes.

[Rotties]

I’ve never found a Sustanon that didn’t cripple me with PIP. Prefer Test E or C to cycle, and a blend of longer esters to cruise.

[Rotties]

Hi Jordan, Whats the reason behind RDLs on pull day, rather than traditional pulls or rack pulls? I’ve always tried to keep back out of RDLs, and used them more for hamstrings and glutes on leg day.

[Rotties]

Less is often more.

I personally train 4 days a week when trying to gain size and strength. So 5 days rest between hitting the same muscle group.

[Rotties]

Oh yea….. nothing pumps my quads as much…… great movement to finish with

[Rotties]

Southern Ghost, Taylormade, Triumph and Sphinx. In no particular order. I’d just tend go for what ever has what i want at the time.

Only the main chap at dimensions got busted right? The lab was a big player, and doubt it was just a one man band.

[Rotties]

If that’s fat then i push my off seasons waaaaaaaaaaayyyyyy to hard……. haha

[Rotties]

Hi Ryan. How high would you likely push fats at the peak of off season?

Right now on training days they’re not excessive, nor overly so on off days.

Also do you always keep protein as high, even when “off supps”?

[Rotties]

I mix it up but generally:-

Skyr, Oat and Raisin Granola, whey iso and peanut butter.
One or two thin Bagels with Chive Philadelphia and Smoked salmon. Plus 4 medium eggs.
1/2-1 tub of Breyers vanilla ice cream, whey iso and nut butter made into a paste.
Bacon medallion, dairylea cheese and egg muffins.

That’s off season

When dieting:-

Air and water. Possibly a couple of scoops of casien. Used to make an egg white omellete but would spend the whole night farting so Mrs banned egg whites from the house.