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Buddy. If you cant kill your self on 2 sets then you’re not training hard enough to do the high frequency, low volume approach.

After 220kg Safety squats for 8, and then 180 for 16 i literally want to go home. But then its 450kg Leg press for 10, followed by 380kg for 20. Constant tension until the last 3-4 reps. I wont get off a machine if i dont feel like i could have given more. Honestly, when i leave the gym after the sessions i posted i know there is no way i could have done any more work. Unproductive work, yes. But shit that will actually make difference? No…..

Why do you want to do dead lifts from the floor so badly? You worried working up to a 220kg SLDL will make you lose back thickness? Look, i love pulling from the floor. I’d love to pull 300kg from the floor one day. But right now it doesnt fit within my program. However SLDLs do, and theyll have a great carry over to my pull, as will the heavy rows on back day. So when i do go back to conventional deadlifts i can guarantee my pull will have improved. Add 30kg to your squat, 15 to your tbar, and 30 to your barbell SLDL, while bringing body weight up by 20-25 lbs, and you dont expect your floor pull to improve?

End of the day do what makes you happy even if its possibly not optimal. Its only fun if you enjoy it right? So do dead lifts and set it up how ever you want. Loading may possibly be down and progressing lifts may be more difficult. It may not, you may be able to handle the work load if the intensity is reduced.

Anyway without trying to be douchy. Ive offered advice of which you asked for and you half take it, half dont. So i’ll leave it for others to chip in…. 🙂

[Rotties]

Darius, I just think youre trying to do too much, and i have no reason why you want to? Why do you feel you need this volume and frequency? If you need to train on mon,tues,wed,fri and sat. Then i think youd fair better taking the tuesday off and doing a U/off/L/off/U/L/off. Do 2-4 rotations (depending on kit), and do SLDLs on the wed. That way there is a day off to recover from the rows on upper. On the saturday do GHR and hamstring hypers. Free Squat on these days as well and do a back supported squat on SLDL days.

So a Lower may look like.

Bicep iso 2 sets
Bicep comp 2 sets
Forearm 1 set
Leg curl 2 sets
Hack Squat 2 sets
Leg Press 2 sets
Leg Ext 2 sets (Jordan likes a lunge or sissy squat here instead so thats an option. I personally cant do this and like the lower back rest)
Adductor or Abductor 2 sets
Calve 3 sets (i slip in calves here just to rest lower back more and because SLDL give em a nice stretch though)
DB SLDL 2 sets

Thats 20 sets and will proper gas you..

Upper example

Incline DB press 2 sets
High incline Barbel press 2 sets
Weighted CG press up 2 sets
wide dip 1 set (optional)
Cable Fly 2 sets
Neutral grip chin up 2 sets
barbell row 2 sets
wide pull down 2 sets
chest supported row 2 sets (something focusing on rhomboids/traps and upper back)
Tri Ext 2 sets
Side delt iso 2 sets
rear delt 1-2 sets (optional – mine are good, so just do one set of 15-20 to pump em up)

All you have in here is barbell rows to tax lower back. That will give you plenty of grunt to SLDL in the week.

[Rotties]

Krustez can be no get on amamzon. Just add water or almond milk.

[Rotties]

Rob Taylor always nails on prep.

Struggles of having a young family. He’s still in great shape going by his insta and wouldn’t be surprised to see him back on stage soon after some chill time.

[Rotties]

I like, and just had.

2 scoops cream of rice, few twist of salt, 200ml egg white, table spoon or so Cylon cinnamon, 1 tbsp truvia, large banana, and a scoop of cinnanon bun whey.

Basically put the rice, cinnamon, truvia, mashed banana and salt in a pot on the hob. Add boiling water and heat on low. Keep mixing it and when it becomes thick add in the egg whites. Keep stirring until it starts to bubble. Once it has started to bubble for a couple of mins. Take it off the heat and let it stand for a while. When it’s cool (i fridge it over night as the banana sugars sweeten it more) add the whey iso.

I also add some sugar free pancake syrup. Smuckers is a good one.

You can do it in the microwave but it tends to be more clumpy. Rather than smooth.

That’s 100g of carbs and fats not really worth counting. Probably 2-3g.

[Rotties]

I prefer a greens powder to a multi these days. I use the bulk powders one and have 3 x 2 scoops a day with any meal that doesn’t include greens. Tastes like shite but got to be better than an artificial tablet.

[Rotties]

I’m strong on RDLs and Squats and can get away with doing both in the same session with out losing much.

But that would be my lower back loading for the week. If I did safety bar squats or back squats I’d rather GHR for hamstrings. Then when doing hacks or v-squat I’d do a RDL variations. That way I can load my lower back twice a week or every 4-5 days.

But again I wouldn’t be able to deadlift on Pull day. That would be just one bent over rowing movement per session, or a cable row.

[Rotties]

Hi Jordan. 20 reps for 5 sets on Hacks sounds brutal.

Do you feel that higher reps have benefited your legs over loading?

Lots of people think that less than 10-12 reps on squats/leg work is mostly useless for hypotrophy.

Do you now feel this is the case or does high load of 7-9, and then a lower load of 12-15 still have its place. Considering the tension is applied correctly.

[Rotties]

Cream of rice is the easiest to get down in my opinion….

400g is easy though. I was having 350g in my post workout meal at one point. That was shit.

It was 150g ground rice with a large banana and cinnamon, 3 cups Rice Krispies with 40g whey poured over, 4 thin cinnamon raisin bagels and 8 tsp reduced sugar jam.

[Rotties]

Ha. Its the Panatta Sport Power-Squat. Nothing power about it.

http://www.panattasport.com/it/product/1HP584.html

Girl in the photo even looks uncomfortable.

[Rotties]

Laying Cable Laterals
Crucifix laterals
Side Lateral Raise machines (either the standing type where are are straight which are awesome or seated with arms bent)

The top two i’d say have changed my side delt training. After 2 perfect sets of those i cant lift my arms. Loading is starting to increase as well.

The machines can be hit and miss. Some feel great, but the Hammer Strength iso lateral machine is crap and just swings and wobbles everywhere. Life Fitness stack loaded one is great.

[Rotties]

Rice Crispies with some Cinnamon Bun Whey
Coco Pops with Chocolate Orange Whey
Honey Cheerios and Vanilla Whey

Golden Grahams and Cookie Crisp (but a bit sickly if overdone)

All staples in the off season.

TBH im boring, and just like Cream of Rice, tbsp Ceylon Cinnamon, tbsp Truvia, a banana, some banana flavoring and a couple hundred ml of egg whites as my post workout. Add in some salt and Cinnamon or Banana Whey once its cooled. Never seem to get bored of it. I’d always have that for the first 100-120g of carbs before adding cereal.

[Rotties]

If gyno prone and 250mg Test aggregates it then yes.
If 100mg aggregates it then yes.
If 750mg has your estrogen in range then no.
Take a low dose like 6.25mg eod. 4 weeks into cycle get bloods and see what estrogen is. If it’s in range and you’re fine carry, on with that test and AI dose. If it’s high and you have symptoms forming then up the AI, or lower the test dose.

I like to use the least amount of AI as possible. But always use something apart from when cruising (150-200mg a week). I wouldn’t use an AI on a cruise. I’d just lower the cruise dose and add Nolva.

It’s simple stuff.

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No keep taking it or it come back obvs!!!

You need an AI to control estrogen.

Start at 12.5mg aromasin e3d, and if you get gyno then add in the Nolva and up Aromasin to eod. Get Bloods done to see how high estrogen is. Then after 10 days or so on the higher AI dose get bloods done again. If estro is in range, or just slightly over, and your titties aren’t still on fire then drop the Nolva. But keep the AI going.

[Rotties]

Yeah add in EQ instead of more test. If youve read Jordans log you’ll see he’s playing with this idea.
So 150mg Test, 400mg EQ, and say 350mg NPP, or Primo. NPP converts at 20% of that of test so should be ok.
I doubt you’d need much AI on that dose. 6.25mg Aromasin eod would probably suffice. I wouldn’t keep adding in Nolva and Aromasin, then dropping it, then adding in. Sounds like a bad idea. Keep everything stable.