Sam King
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Bit of catching up to do. Everything seems to be ticking along nicely – just doing the necessary both in and out of the gym, then resting. No point in trying to be a hero as ultimately that backfires. One of the main focuses is ensuring that I am recovering to the best of my abilities so I can apply everything I have to my training and cardio sessions.
Training wise – had a couple of great sessions over the last few days. What I assume was my last Yates deadlift session on Sunday before the show. Managed a delightful 187.5kg for 8 which is 2kg more than last time for the same amount of reps. Second set was 170kg for 12 – 2kg more, but lost a rep. Pretty chuffed with these lifts as nearly pulling triple bodyweight for reps this close to a show.
Yesterday’s leg session went down as follows
Seated ham curl: 2 x 10-12 – 55kg, 15 reps 55kg, 12 reps – 2.5kg increase, same reps as last time set 1, lost a rep set 2
Leg press: 1 x 10-12, 1 8-10 – 400kg, 14 reps. 430kg, 8 reps. 5kg increase on both sets. Lost a rep on the 2nd set compared to last time.
Sissy barbell squat: 1 x 20 – 120.5kg for 20 reps. 0.5kg increase and 2 extra reps over last time.
Standing ham curl: 1 x 15-20 – subbed in for lying ham curl today.
Abductor: 1 x 8-12 – subbed for glute bridge as felt awful.
Adductor: 1 x 8-12
Hanging leg raise: 2 x max reps
Cable EZ curl: 2 x 8-10
Standing calve raise: 2 x 10-12Aside from having a paddy with the glute bridge, was a really good session and strength is holding, in some cases progressing, very well. In comparison to a week out from my last show, leg press has increased by 30kg for both my working sets. Sissy squat has gone up by 20kg so I’d say my muscle mass is pretty much safe.
Big push session today, looking forward to it albeit feeling a bit tired today. Yawn, boring I know we’re all tired but just making up my excuses now haha. Incline hammer press, incline dbs and narrow grip bench are the big boy moves today.
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Nearly there matey – big push. What’s the peak week protocol looking like then?
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Sounds like a plan is already forming and coming together. If you’re thinking potentially Spring, that’s quick. Not doubting your abilities whatsoever but would that give the required time to make some of the improvements you seek?
Aww man, no sword yet ????
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Great post show write up. One of the main factors that I respect you for is your mindset – constantly analysing, scrutinising, forming a plan and then executing it. Rather than focusing on the short term progress, you really do have to look bac over you career as a whole and give yourself the credit.
A fantastic first year for bodybuilding in the books and have more than proved you belong up there. Now, it’s just taking the time to make the necessary improvements. You’ve done yourself and everyone proud – enjoy the downtime Oscar. Looking forward to following the next phase when you’re ready.
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Fantastic showing mate and a lot has been learned, especially in the final couple of weeks. Rest up, get the plan together and apply – simple. Definitely one of the most dense up there. However, can never be too thick ????
Well done on what you have achieved bud.Instagram: samking104
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Higher rep sets for legs is definitely beneficial, especially with compounds. You can use higher reps for other body parts, however isolation exercises lend themselves better I feel. 20 rep machine row rather than deadlift or laterals over OHP.
There are plenty of articles for high rep ranges on Google. Both what I have put and Joe seem to be the ideal. Won’t know until you try!
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High reps are absolutely fantastic and a staple. Tom Platz was a massive fan of high reps for legs and well, enough said. As stated by JP, you want to get stronger across a variety of rep ranges. Also, widow makers from DC. 20 rep squats were the norm back in the classic days, usually with a superset on the pullover.
In terms of your suggestion, that sounds a bit too much. My approach would either be one working set, followed by a back off or high repper. Alternative would be just the one set on your third or fourth exercise. These sets don’t fry your CNS as much as lower reps, but they will destroy you. Each set can take 90-120 seconds, if not more.
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You’ve answered your own question matey, but it makes sense to prioritise carbs when you need them most – around the training perimeter pre/intra/post.
Obviously when offseason is in full swing, the surplus needs to come from somewhere and taking in 400g+ of carbs in a short window may not be the best option anyway.
As already mentioned, insulin sensitivity will be much better as well. All round win-win scenario.
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Thanks matey, not done just for the year just yet mind ????
Nail on the head and focus on the basics always (training, diet, supplements, recovery), never lose sight of that my man
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You’re going to come back to hundreds of off-topic posts ????
Enjoy the downtime my man. Hope you’ve called ahead with your sushi order!
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I’d add curcumin into the mix for several reasons including improved immune system, better recovery, reduced estrogen levels, reduces exogenous anti-oxidants and increased insulin sensitivity amongst other benefits. In my eyes is an anti-catabolic supplement supplements as supports every aspect of your training.
As above, creatine is one of the cheapest and most heavily researched supplements so is a given really.
Many of the health stacks you see may be geared towards the assisted athlete who requires the additional support to keep markers in check. I know of several natural people who major in the minors regarding supplements.
Ultimately it all comes down to you, what you want to achieve and what your budget can cater for. If you’re a world class pro, then that supplement that will make 0.001% difference may tip the odds in your favour, however if it is more of a hobby then I’d focus on the basics: a good quality whey, multivit, creatine, omega 3 and curcumin.
If you do decide to introduce more supplements, try and just introduce one at a time to gauge its value as well as if it is going to be a staple or not. Keep your current supps the same when introducing as well so as not to interfere with the data. Same goes for dropping supps – one at a time. Might sound boring, but trial and error along with data collection is an integral part of bodybuilding. Plus, you can save yourself money in the long run.
First priority though is a sound nutritional and training plan that is consistent as well as focusing on recovery. Food is and always will be the catalyst for growth.
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Minimum volume would be 1 set of 1 rep. Everyone is overthinking way too much ???? ….????
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Two weeks out and it is pull day, deadlift being the Billy Big Bollocks exercise today – really looking forward to it.
Weighed in this morning and sitting at 72.75kg so seems as though the body is back to dropping. Glad it’s decided to buck up as I’m not backing down so it doesn’t have a choice.
Rest day yesterday was actually spent resting after cardio and doing my steps. Aside from some little jobs and navigating the crowds it was spent doing very little. Managed to fit some video games in, tv and just rest. I have recently gotten into The Great British Bakeoff as I have noticed during this prep I suddenly like cake. There’s a slice of chocolate Malteser birthday cake in the freezer ready for post show. After prep’s done, probably going to start doing some baking with the OH. It’s something we can do together, but we’ll do versions that are bodybuilding and Sliming World friendly. I know Corinne’s philosophy is don’t hold back when baking, but I’m not that hardcore. Also, will be looking to cook a meal with the OH once a week – clean meal and fits in with my macros. Really miss cooking together so will definitely incorporate this into my off-season, along with the odd meal out.
Getting really excited for the finals and knowing I only have two weeks to get it done, it’s crazy. Got a busy fortnight ahead as well, so will fly by.
Anywho, have a great Sunday.
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One week later – has it in sunk yet IFBB pro?
Post show seems to be going very well for you so far. Sleep is an absolute pain after shows. I was going to bed at 10pm and waking up 3-3:30am, but that was it and my body was up. You think the systematic accumulation of prep fatigue would knock you out, but unfortunately the body doesn’t just shift gears like that and takes a while for everything to slowly trickle back to normal.
So what’s the plan going forward in terms of shows? Obviously transitioning into the offseason now, but what improvements are you looking for?
Found a spot for the sword yet? Please tell me you’ve at least once chopped some veggies in the kitchen with it? If not, maybe I’m just weird haha.
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All the best this weekend – been an absolute pleasure to follow this journey.
Looking forward to seeing the end result my man, go smash it.
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