Sam King
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Soooooo, after a long anticipated wait it was pull today and trap bar deadlifts. Absolutely smashed it today, really pleased. Realised before my session that this may potentially be the last time I do this session before my show. As if I needed any more motivation!? Session was as follows:
Lat activation: banded db pullover superset with straight arm pulldown, 1 x 12-15
Lat Pulldown: 1 x 7-9, 1 x 10-12
Trap bar deadlift: 2 x 12
Pullup: 1 x RP
Hammer Strength row, neutral grip: 1 x 7-9, 1 x 10-12
Hammer Strength, low row – one arm: 1 x 20
High cable rear delts: 1 x RP
Standing calf raise: 3 x 15-20Sauntered into the gym and did m lat activation exercises. Definitely love this combo as feels like it activates the entire motion from fully shortened to fully lengthened.
First up was the lat pulldown – sets progressed, nothing exciting to write about. Lat pulldowns are dull haha.
Trap bar deadlifts were up next and through the warm ups, I was mentally reversing how my working set would go. As usual, the warm ups felt more difficult and a tiny bit of doubt seeped in. Quickly slammed the door shut on that and loaded up 220kg. First set I got 10 reps, got 13 with 210kg last time so absolutely over the moon. Second set with 200kg was for 14 reps, compared to 17 with 190kg last time. Absolutely destroyed after.
Pullup for an RP set next. Took 26.25kg for a ride and managed 12-6-4, beautiful. One rep more on the first set. Used to always try and get an extra rep on all three rest pauses. While still a goal, more likely a reality when in a surplus. Progression is progression at the end of the day.
Hammer row with a neutral grip managed 112.5kg for 10 (110kg for 10 last time) and 102.5kg for 13 (100kg for 12 last time). Felt disgusting haha.
One arm row on the Hammer Strength low row next. 66.25kg for 20reps each side and my lats were absolutely fried. An additional 1.25kg progressed since the last session.
High cables for rear delts felt great and as mentioned previously, connection with rear delts is so much better. Hopefully this will show! Finished with standing calf raises, one of the only good functions of said smith machine.Felt absolutely smashed all day and back was aching by lunchtime. Bring on the rest day!!
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Have to agree with BipP buddy, you don’t appear lean enough in this photo. A rear shot would be a better indicator so we can see if the glutes and back are coming through? The physique appears to be way too full so a carb load would just make you appear even softer.
I’d hate to hear this so close to my competition but I’d rather hear the truth and re-evaluate. Ultimately, it all depends on what you’re aiming to achieve. If it’s to get your feet wet, then maybe push ahead and learn from the experience. However, if you’re expecting to crush the opposition definitely need to be leaner. Unfortunately the last week of prep is not the time to become ripped. If you’re not ready now, you won’t be no matter what and you may end up making yourself look worse pushing your body to the max as well.
Did you prep yourself or are you working with someone?
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Barbell hack squat can be a good substitute as long as you maintain constant tension on the quads and don’t turn it into behind the legs deadlift. Front squats in the smith or free weight as well.
Sounds like a new gym may be on the cards. Realise this isn’t always possible, but would definitely look into it when circumstances allow. I’ve done one leg workout in a Pure Gym and never again – all of their machines are awful. Whoever engineered them has no experience with basic human anatomy and bio-mechanics.
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Everyone is going to be trying this now, people forget Jordan has to hit new highs with he’s volume he’s pretty much maxed out how strong he has gotten on everything now the step to move up again is this method.
Unless you guys are crazy strong and maxed out basic principles it isn’t needed
^This – nail on the head. It gets to a point where progressive overload is not only dangerous, but counterproductive and risk far outweighs reward. Thankfully for 99.99% of the training population, we won’t have that problem and can stick to the logging and progressing lifts.
Literally everyone is doing RDLs now. Was talking to someone about it and they didn’t know why they were doing it, just that they heard Jordan says it is superior. Sheep mentality will only get you so far, sometimes it’s good to make an informed decision. Get some inspiration for sure and then use that to fuel your current situation i.e. getting strong as fack and smashing that log book.
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Pretty sure this type of question’s been covered multiple times in the forums. Just cook it based on raw weight i.e. chicken is roughly 20g(ish) of protein per 100g raw so around 200g raw would give you just north of 40g protein. Probably end up being around the 150g mark depending on how long you cook it and the water content. Just trial it out and you’ll have your answer. Then divide it up accordingly between your meals.
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A very interesting topic that’s for sure and another one to add to the toolbelt. Even though it sounds the opposite of what JP preaches, he himself has stated that he is always open to new ideas and will give them a fair trial. Unless you test it out for a period and can obtain some accurate data/feedback to fairly assess it, you’ll never know.
Obviously Dorian trained to absolute failure and was massive. Flex Wheeler on the other hand was typically considered lazy in the gym and didn’t train to complete failure, but still two great physiques.
Definitely an intriguing concept and one that I’ll be following in Jordan’s log. Makes perfect sense in terms of regulating training intensity/volume and essentially a form of periodization to continue progressing without smashing yourself into the ground. Especially when you’re at the peak of your potential, you can’t indefinitely keep adding poundage to every exercise. Could potentially be useful during the late stages of contest prep.
Final point – Jordan’s leaving 3-4 reps in the tank could typically be a lot of people’s max effort so in terms of exertion, he is probably still training way more intensely than most.
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Well deserved rest day today. Found it very hard to settle down last night as I was literally playing tomorrow’s session over and over in my head. It’ll be a pull session and I wussed out last time on trap bar deadlifts doing 210kg, but not going higher after. Tomorrow I want 220kg for reps, followed by 200kg. Managed 210kg for 13 last week and 190kg for 17 reps – should’ve been two sets of 12. With this mindset I have, I’m in no doubt this will happen. Literally too excited to sleep… yeah, I’m weird I know. Wondering what I’d be able to in the depths of a full blown offseason.
In terms of where I am, weight has dropped dramatically since check in and I’m noticeably tighter. Absolute magic and check in is a few days away. Not sure whether I should be worried as lost 1.5kg since check in already. Strength is still progressing though, hmmm. Currently sitting at 73.9kg, haven’t been this light in yonks but absolutely looking my best so far. Just under three weeks to go until show time, can’t believe it!
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Sounds like a good offseason plan to me. Really excited to compete, but already can’t wait to smash out the next offseason. Live and breathe by the logbook and as you know, can’t go wrong! Still hardly anyone utilises it, don’t understand. Are you competing disabled category again or thinking a different class? I know you and Stephen were toying with the idea.
Good to hear – he is essentially your bodybuilding uncle haha. Are you still maximising you natural potential or are you starting to consider the introduction of anabolics? Obviously a decision not to be taken lightly.
Curcumin is literally a product from the gods, brilliant all round sup for health and recovery. Under and over stretching can both contribute to injuries, hard to get the balance right. Just take your time, progress your lifts over time and you can’t go wrong. Sure, you’ll get the odd niggle but part and parcel of the bodybuilding world. Great to see that your enthusiasm has skyrocketed since the log’s opening post.
I’m looking forward to the journey.
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A brilliant post-show debrief from the not so cold Ice Queen, fab read! Soooo pleased for you =)
The entire journey has been a modern novella with more twists and turns than a M. Night Shyamalan flick. Will she compete, are Ava % Frank off to the vets today, will she ever bake again!?! Love the way you keep treating yourself but Jordan forces you to eat more you poor thing haha. He’s such a feeder!
Good to hear you braved the burger, sounds absolutely delicious. Are you now converted? Maybe you should try pizza again – you never know…
Have you managed to get all of the tan off yet or still sporting a lovely mahogany?
Now, I have noticed that your random questions have slipped as of late so I propose that you bring this back. I’ll kick it off:
1) Pepsi or Coke – got to be Pepsi Max Cherry for sure
2) What’s your biggest pet peeve?
3) What do you do to cheer yourself up after a bad day?
4) Ideal roast dinner – go
5) Most annoying question you get in the gym and/or online?Instagram: samking104
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Daaammmmnnn, progress is insane so far Oscar. Really looking forward to seeing the final product, guess the journey will do for now!
Still implementing fortitude then? I’m assuming when recovery starts to take a nosedive and food is reduced further, this will be taken out with just standard straight sets? Maybe a couple of RP sets and/or clusters?
Cardio is sounding brutal at the mo if it requires naps haha. How do you pass the time? I use music and then break my time down into increments/percentages left. Also, try to break it up with different machines, especially the longer sessions – usually elliptical or stairmaster to start, then finish with intervals on the rower. In a weird sort of way I do enjoy cardio, especially in the morning as it lets you collect your thoughts for the day ahead. How’s the NEAT activity looking currently? Worst bit of cardio is iron leg syndrome, literally every step feels a ton haha.
____________________________Lifetime natural – first show 18th August 2019.
Journal – Road to First Comp
Hello Sam, thank you for checking in and for your compliments . I am starting to get excited myself seeing the changes. Do you follow me on insta ? Have you been watching the training videos. They are brutal.
It’s not fortitude, as that is a set structure. I’ve been following pivotal rep system which is more auto regulated.
I have a combo of tren,test,GH & mast, so recovery hasn’t taken a dip yet….once it does I’ll probably go back to baseline volume, but to be honest I don’t see that happening anytime soon as I’m napping a lot too, early nights, Epsom salt baths, dry needling, massage & over dosing on halcyon. So taking all steps to protect recovery.
Cardio is strictly stairmaster for 40 minutes so that’s brutal …it’s the last 19 minutes that kills me.. but I find music playlists the night before on mix cloud or fit radio & that seems to carry me through.
I also don’t do cardio on leg days because leg training is the priority.
I’m not on Insta my man – don’t own a Smartphone for a start so it’s lost on me. Do check on it now and then though without a login. Your technique and intensity are on point, hence the physique that you’re unveiling.
Ah sorry, meant PRS not fortitude. I’m three weeks out, give me a break 😉 haha. If you can progress and recover from it, then definitely keep doing it. Just noticed that James tapered off from it as did Corinne near the end of their preps. Looking at the workout above, that won’t be anytime soon! Well done on the PR deadlift.
I’ve found that now I’ve pretty much got a consistent sleeping pattern and get up time, everything flows so much better. Wish I had the luxury of taking naps haha. Make sure to rest over the weekend where I can and curcumin is literally one of the best supplements ever in terms of recovery. You’re literally ticking every box.
40 mins on the stairmaster, ouch! Are you holding on or doing it hardcore no-handed? Very specific – the last 19 minutes haha. I was doing cardio on leg days, but I train at 6:30 in the morning and was doing cardio around 6pm so a nice break between the two.Instagram: samking104
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Don’t speak for the entire log mate, I wouldn’t mind seeing some older pics of James in his natural days just to see that genetic potential from back then. It’s not unnecessary, I’d say it’s insightful to see and learn about James from yesteryear as well as following his ascent through the pro ranks. I’m here for all things Hollingshead – the new, present and the old.
Good choice on Aceto James, fantastic. With the current crop of British athletes under his watch like Luke Sandoe and Harry Harris, you’re in very good company. As Aceto is primarily nutrition based, are you going to work with Jordan on the training aspect, maybe PRS or someone else? Maybe even work by yourself? As you’re climbing the ranks, a typical bro split with an arms day may be on the cards down the line I’m guessing?
Hope the mother’s doing well mate. Can’t imagine what you’re going through buddy, but just reminds us that there are more important things than bodybuilding in life.
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Daaammmmnnn, progress is insane so far Oscar. Really looking forward to seeing the final product, guess the journey will do for now!
Still implementing fortitude then? I’m assuming when recovery starts to take a nosedive and food is reduced further, this will be taken out with just standard straight sets? Maybe a couple of RP sets and/or clusters?
Cardio is sounding brutal at the mo if it requires naps haha. How do you pass the time? I use music and then break my time down into increments/percentages left. Also, try to break it up with different machines, especially the longer sessions – usually elliptical or stairmaster to start, then finish with intervals on the rower. In a weird sort of way I do enjoy cardio, especially in the morning as it lets you collect your thoughts for the day ahead. How’s the NEAT activity looking currently? Worst bit of cardio is iron leg syndrome, literally every step feels a ton haha.
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Happy Birthday mate – you can officially compete in the Masters division right?
Sounds like a great gym and a good session was had. Funny as I always find legs falls on my birthday too usually.
Never sampled Arab cuisine, but sort of dishes we talking? Tell you what – Lebanese food is amazing. Last had it when me and the OH went to Bath last year. Proper marinated meat on skewers, tagines and brilliant sides. Quite lean food as well, so scratches that itch.
Don’t see any mention of a birthday cake!?
____________________________Lifetime natural – first show 18th August 2019.
Journal – Road to First Comp
Hahaha please tell me your joking!! I’m not 35!!!
. Yeah awesome gym. And same haha. Tbf I wouldn’t have wanted it any other way.
Lebanese is Arab. But there’s so much more then the Kebabs etc. It’s so good. Go to Edgware Road you’ll find some decent spots there.
I had some cake !! Kelly’s grandmas home made Victoria sponge. Insane. The lightest cake I’ve ever eaten. She’s a master !!
Hah you clearly look older than you are 😉 I’m joking mate – still find it weird I’m 31. Still feel 17 inside, even if my body doesn’t always follow suit.
My geography is atrocious but interesting to know. Went for the kebabs as they were nice and lean compared to Grillstock the night before. The franchise has folded, but they were an American style smokehouse – so good. Going to Bare Grills after my show which has a similar set up – can’t wait!
Oooo Victoria sponge eh? Standard option or chocolate? I’m not really a cake fan to be honest, but now and again may have a piece. It’s not I don’t like it, just something that never crosses my mind. Last year took the missus to a farm shop café in the middle of a field and they had courgette cake. It was magnificent! Still, cheesecake is the don of the cake world even though technically I don’t think it’s technically a cake.
Have to say physique is popping! Almost time to unveil what you’ve been building boyo.
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As above, need additional info on this – a video would be perfect. If for example, your knee was caving on your first warm up set this could indicate tightness in a plethora of muscles but difficult to determine without more to go on. If it happens on your last rep when you’re grinding out, then you’ve taken the set one rep past the point you should have.
Is it just RDLs or does this happen with quad dominant movements like squatting movements and/or leg press? As Haider has asked, is there any pain associated with this movement?
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Hey Jordan
Good to see you logging again matey. Made some great improvements already since your last contest and weights are flying – logbook’s not knowing what’s hitting it! Bodyweight has skyrocketed as well, good ol’ all inclusive holidays haha.
So what’s the goal for this offseason then? Aiming to bring up specific bodyparts, general mass etc? Assuming that’s the competitive book closed for the rest of this year too?
Are you still working with Stephen as well?
Hope the groin’s feeling slightly better. The worst DOMs I get is from adductors – absolutely in pieces after so can’t imagine what an actual injury is like.
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