[Sam King]

Another day down, another session down. Definitely think Corinne wants me dead by the end of the first week ? nah, it’s all good. Upper session today and managed to predict my working weights in the required rep ranges quite well. It’s like a 6th sense at this stage.

Well earned rest day tomorrow so will likely do some grown up jobs before my actual grown up job. Gotta love being a grown up.

In other news, expecting my first nephew in the next few weeks if he plays ball. Uncle Sam definitely has a ring to it. Look forward to being an immature role model and teaching him delightful new words to take home to mummy.

I know people are shocked at me, yes me, being anything other than a mature individual.Bit crude but went to uni with a Hungarian girl and convinced her that another name for a party was a gangbang. Think her party goers were slightly disappointed when they turned up ?

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Instagram: samking104

Instagram: samking104

[Sam King]

Waffle on Sam… I read ?
On another note… team waffles or team pancakes?

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@katiecshallbe_

Haha, should’ve known @kate-collins . Thanks for following along.
Ooooo, big important questions I see. There are so many variables to factor in – sweet or savoury, topping choice, time of day, if it’s Shrove Tuesday. The list is endless.
For overall satisfaction though, you can’t beat waffles can you? Nothing like feeling like a big, bloated mess after a stack ?
How about yourself and why?

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Instagram: samking104

[/quote]
Oh it would be an absolute sin to NOT eat pancakes on Shrove Tuesday..
BUT… waffles win every other day. Always.. every type.
Why? They have POCKETS for all sorts of condiments, spreads and syrups.. the end.

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@katiecshallbe_

[/quote]
Exactly @kate-collins . No better feeling than finding ‘hidden’ toppings/sauces in the nooks and crannies of a waffle. Tried fried chicken and waffles after my last comp, simply divine.

On a similar theme- potato waffles, hash browns or potato smilies?

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Instagram: samking104

Instagram: samking104

[Sam King]

Did a quick Google search and there seems to be some stuff. There’s a YouTube video and had a quick gander at his IG (mostly in Spanish I think).
Any reason you’re interested in this approach? Just because there is already a wealth of solid dietary advice out there.

Instagram: samking104

[Sam King]

Fab job mate, great condition-better condition than 99% of last year’s Olympia lineup haha!

That first time is surreal that’s for sure. Only competed first time myself last year. Guessing that’s you hooked now?

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[Sam King]

First day of the week, first day of the new split, first day back to work… a lot of firsts today, hmm.

So we’re sticking with lower/upper for now and what a cracking session. Everything just felt lighter and the horizontal leg press never felt so smooth.

Almost time for bed as The Ice Queen has got me doing two days in a row now!? Not sure how to feel. I think… excited and raring to go is the right answer.

Instagram: samking104

[Sam King]

Waffle on Sam… I read ?
On another note… team waffles or team pancakes?

_________________________________________

@katiecshallbe_

Haha, should’ve known @kate-collins . Thanks for following along.

Ooooo, big important questions I see. There are so many variables to factor in – sweet or savoury, topping choice, time of day, if it’s Shrove Tuesday. The list is endless.

For overall satisfaction though, you can’t beat waffles can you? Nothing like feeling like a big, bloated mess after a stack ?

How about yourself and why?

Instagram: samking104

[Sam King]

Weellllll, no cardio today after all. Back under the guidance of the one and only Corinne. We had a very successful season last year so now my body is ready to go after the op, it’s go time.

Spent a large chunk of the day going over everything. Really looking forward to getting stuck in. Food has been increased by a fair chunk and cardio dropped for now. Output will remain at 12k steps a day. Obviously everything is subject to change.

On a boring grown up note, back to work tomorrow. Still work from home but will see what’s been going on while I have been away. Probably didn’t even realise I was gone for the last couple of weeks haha

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[Sam King]

Think I’m in the minority here but good old fashioned music blasting in my ears. However, I have a ‘trick’ to make it seem more engaging. Primarily use the elliptical (ski machine) so for 1 minute, hands on the handles and then for the next min, hands off so just lower half moving it. Then after that 2nd or 3rd min, I change the song.

This faffing around and slight tweak helps me to make cardio fly by. I’ve tried podcasts but just doesn’t do it for me unfortunately. I must be weird!

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[Sam King]

Sounds like 20 years worth of tools squeezed into a single year, which inevitably won’t amount to much unfortunately.

Not really much info to go on, but as though the important components are not being met – enough food, rest, intensity and so forth.

A cycle within a the first year is insane and nobody should ever be considering it that early.

I’d say to your friend to spend some time researching and learning from some trusted sources. This site is more than enough for anyone from beginner to pro.

Whatever your friend decides on and opts to research, really spend time in that setup. Satisfy all of the necessary requirements and avoid program hopping/ trying to use too many different approaches.

Ultimately what it boils down to as a beginner is to get strong as fack and eat loads, recover, progress your lifts. Simple but not easy by any means.

Instagram: samking104

[Sam King]

Oops, 4 days without an update. Been on annual leave so cut me some slack ? However, training has been anything but lacklustre. Not sure how I’m going to readjust to the working grind. Likely won’t take long, but naps should be mandatory in the working day. Siesta for the win!!

Training wise – everything has been fantastic and progression across the board. No complaints there! Today’s session as follows:

Lying cable side raise: 2 x 10-15, last into triple drop
Incline machine press: 160kg x 3, 140kg x 8
Chest supported barbell row: 100kg x 9, 90kg x 15
Flat machine press: 140kg x 5, 120kg x 8.5
Machine high pulldown, one arm: 56.25kg x 9, 46.25kg x 15
High incline dB press: 40kg x 5.5 reps, 32kg x 12
Neutral pull-up: 25kg x 10.5, 15kg x 14
DB flye, incline: 1 x RP – 20kg x 22,12,8
Low machine row: 1 x RP – 140kg x 13,8,5
Dual machine curl: 1 x RP – 30kg x 15,8,5
Smith close grip: 1 x RP – 80kg x 11,4,3
EZ curl: 6 x 4 cluster
Overhead single arm DB extension: 6 x 4 cluster

Fantastic session and a PB on incline press. 4 pps for a few reps and felt fab. Extremely hard but that will be a working set very soon, Mark my words. Decided to see what the flat press and high incline were like as well, wouldn’t normally do so many low rep sets but it was just there begging to be done and everything was on point so fack it.

Just cardio and mobility work tomorrow. Did my cardio yesterday on a Beryl Bike, the Dorset equivalent of a Boris bike. Absolutely loved being on a bike again and unfortunately ended up being a 15km ride, oops. Got just a bit carried away but it was 6am so nobody really around so could comfortably cycle down the seafront. Moments like that really make me appreciate just what we have down here, right on the doorstep.

My Gawd I can waffle some shite. Thankfully nobody reads this ?

Instagram: samking104

[Sam King]

Yesterday’s lower session went down as follows:
RDL: 180kg x 8, 162.5kg x 10, 140kg x 15
Leg press: 430kg x 11, 460kg x 7
Lying dB curl: 32kg x 20, 32kg x 18
Split squat: 95kg x 13, 95kg x 11
Leg extension: 1 x 15, into triple drop
Seated single leg curl: 6×4 cluster set
Abductor: 90kg x 12, 70kg x 21,14,9 (RP set)
Standing calve raise: 3 sets, 1 min rest, last into stretch
Horizontal knee raise: 2 x max reps

Much happier with this session and finally got my 8 with 180kg for RDLs. Everything else progressed nicely as well, but RDL was the main move.

Think it’s a combination of things – better sleep, on annual leave, better mobility. On the back of mobility, it is definitely something I have been working and appears to be working. Noticed predominantly when I was doing split squats that my right side is much tighter (right leg forward, left foot back). Also noticed a substantial difference when stretching as well. Naturally this will carry over to compounds and affect them negatively. May be one reason why my squatting is less than desirable, compared to leg pressing and ham dominant compounds. Due to my job, I sit for a large proportion of the day. As a consequence, it seems my glutes are tight and don’t fire as they should. Anywho, upper tomorrow.

Instagram: samking104

[Sam King]

Cracking session this morning, very pleased with performance and execution. What’s more is strength is still flying up with my shoulder feeling better than ever. Upper B as follows:

Lying cable side raise: 2 x 10-15, last set into triple drop
Incline machine press: 150kg x 5 [+10kg, -1rep], 130kg x 10 [-1rep]
Chest supported barbell row: 97.5kg x 9 [+2.5kg, +1rep], 87.5kg x 16 [+2.5kg, +1rep]
Flat machine press: 130kg x 6 [+10kg, -1rep], 110kg x 10 [+10kg, – 1rep]
Machine pulldown, single arm: 55kg x 9 [+3.75kg, -2reps], 45kg x 15 [+3.75kg, -1rep]
High incline db press: 36kg x 8, 32kg x 11
Neutral pullup: 20kg x 12, 20kg x 9
Incline cable flye: 1 x RP set – 6 plates x 18,9,6
Low machine row: 1 x RP set – 140kg x 12,7,5
Dual machine curl: 1 x RP – 30kg x 14,7,4
Close grip smith: 1 x RP – 70kg x 13,6,3
EZ curl: 6 x 4 cluster – 30kg
Overhead single arm db extension: 6 x 4 cluster – 12.5kg

Very, very pleased with this session especially on the incline press. 4 pps pending for sure.

Instagram: samking104

[Sam King]

No worries matey.

Ok, so what you have given it doesn’t seem to be much volume. However, based on your intensity 4 days on is likely to catch up sooner rather than later. Even though your muscles may appear to be recovered, the CNS may not be and this adds up quickly over time. This will lead to a period of required recovery meaning less intensive sessions. If it were me, I would be mullered by day 3 on let alone one more of lower the next day.

Best way to look at it – would you rather be progressing lifts around 90% of the year versus 60% doing 4 on, 1 off? More isn’t always better, unless of course you’re an elite Olympian or a beginner looking to learn technique. Again, there are likely better ways.

If it’s upper/lower, I’d shoot for 2 on, 1 off.

Instagram: samking104

[Sam King]

Great lower session yesterday. Introduced pauses into my quad compounds and am paying for that today in the form of DOMs. Session as follows:
Leg extension: 2 x 15-20
Leg curl: 1 x 10-12, 1 x 15-20
Hack squat, paused: 2 x 10-15
Horizontal leg press, paused: 1 x 15-20, 1 x 8-12
Lunge, dbs: 2 x 40 steps
Standing leg curl: 1 x RP
Back extension: 1 x 15-20
Frog stance leg press: 1 x 20, 1 x 15, 1 x 10
Seated calve raise: 3 x 15-20, last set into stretch
Hanging leg raise: 2 x BW

Obviously had to compensate for the pauses by slightly reducing load, but felt miles better. Lowered my feet on the frog stance leg press and again, slightly reduced the load. Felt much better and again, adductors are in pieces.

Body weight has dropped to 86kg so slight drop, but composition is looking better. Will look to make further changes today to continue the drop

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[Sam King]

Think you’ve kind of answered it yourself. Set is over when you are unable to complete any more full reps within your ROM. Cable row is no different in terms of failing compared to a press, squat, deadlift etc.

You have mentioned bringing to your chest, so if you can’t bring to your chest anymore then it’s over. Only exception is intentional partials really.

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