Sam King
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Another fab leg session in the bag the other day. Never been a fan of the hack squat in my gym as weirdly enough it’s an exercise I had to learn to execute properly. Looks easy enough on paper – get in, un-rack, squat until death, re-rack but not that simple. With the fixes I’ve put in place, feels much smoother and now it’s all in my head. Gotten to the point of the worse that can happen with failure on the hack is I get pinned. Well, the worst is I could tear the quads clean off my bones, hmmm. Anywho, main compounds went like this:
Banded hacks 100kg x 19, 110 x 13 – couple of great sets. Thought I was mad doing a higher rep set first, but from looking around on the site I’m not the only one. Feel it greases the groove perfectly.
Leg press – 422.5kg x 9. It’s the cybex leg press, so bit easier than a sled version. Felt good. Always feels heavier in the warm ups.
Followed by usual fluffier stuff – leg extensions, leg curls, frog stance leg press (adductors), abductors and calf raises. Absolutely destroyed by the end!
After a rest day yesterday, deadlift day has come around. I bloody love deadlifts – one of those lifts that I instantly connected with, even from day one. Last session I got 200kg x 8, so looking for a 9 today. Really nervous about this top set, but also excited. Like the hack, failure is pretty safe – a case of aborting the rep or just dropping the bar. Quads are aching from Wednesday so hopefully won’t get in the way too much. Find it’s more about getting into position and executing the first rep when the legs have DOMs.
In any case, hope everyone is doing well.
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Cardio is definitely one of the tools used incorrectly. People go in guns blazing out the door, double sessions of HIIT and boy does it show – stringy, tired and flat muscle (if any left) along with no legs. Quite often people go into prep too fat and underestimate how long they require, then panic. Don’t get me wrong, there are exceptions of course.
Good that you have a bike at home, very handy. If you could choose anything and had the space, what piece of equipment would you go for?
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Awww man so no pbs for now then!? Sounds like your head is in the right place at the moment Haider, being very sensible! After your scare recently, how is everything with you now? Enough to go through the surgery, but complications on top is a nightmare!
Good to see a video of you at last bud. Meticulous form and you can see you own every inch of every movement – great stuff. How did it feel being the star of your own training vid?
Obviously you’re still recovering and getting by day to day, but wondered how the family is? I’m sure they’re nothing more than supportive, however it must be strange to see their father/partner walking around one day and then the next, a slightly more vulnerable figure. Not meaning to sound patronising or anything at all. Health is so important and you don’t realise how important it is until it’s gone. Like with everything, it’s so easy to get caught up with ‘poor me, why me etc’ that people lose touch and don’t notice how it affects people around them as well.
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Everything ticking along nicely then! Cardio is in!? Shit’s got real. Typically do you find you keep cardio in until the show or thereabouts or do you phase it out when fat’s melting off and/or to ease up a tad on your body? Obviously each prep is different and you’re only ready when you’re ready. Just wondered in your experience what you have done and seems to work? Niggle’s still ever present I see. Seems like you’ve got a handle on it and are being sensible where possible.
My goodness, can’t be letting your supps fall into the wrong hands. Bet they wouldn’t of given it back if they knew the exact contents of the bottle. To be fair, if someone did nick it you’d be able to tell who – they’d be the one smashing out the pbs and looking swole as fack. So, if the concoction did go missing what would you do, aside from go Liam Neeson (maybe Rambo due to Neeson’s scandal) on everyone’s ass? Someone knocked over my bottle once and half the contents soaked into the floor. Aside from the ground being highly anabolic, I was crushed. I tried to syphon it from the carpet as best I could… not that desperate, but a pain. Merely got a ‘oh, sorry’. I had to save what little energy I had and could barely muster a response… Yeah I’m being dramatic.
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Second week after rest week and feeling slightly less beat up after my sessions, only slightly of course.
Last few sessions have felt really productive but getting close to that point of maxing out some lifts surely!? Still eeking out progress so not done just yet.
Yesterday’s Pull session involved Hammer Strength high pulldown. Very good connection with this one since I have slightly eased off the loading and focused on the connection. Don’t get me wrong – plan is to get back to the previous weight with this connection. Can’t help but grow from that! 2nd up was rack pulls and matched the same reps/weights as last time. Maybe a little bit easier than the last time, so 0.001% of progress is still progress! Progression on all lifts afterwards
Today’s push session was fab. Was actually really nervous about it settling down to sleep last night. Previous session I managed 11 reps with 40kg on the high incline db press. Could’ve gone for a set of 12, but need to push up. 45kg is the next jump so 5kg a side is a massive jump for any exercise. Was going to give them a shot and whatever happens happens. Managed a tasty 6 reps in the end so very happy indeed. Now I’ve got over that initial doubt of handling them planning 7 confident reps next time. The doubt stems from I swing the weights up myself. I don’t like being handed them as there’s always that awkward exchange when getting the movement started. Don’t et me wrong – swinging up 70kg dbs for overhead press is a different story. Not there just yet, so worry about it when I get there 😉 Incline db press managed a stronger 7 this time than last time. Third on the roster was Narrow smith press – 85kg for 8 last time, 85.5kg for 9 this time. Micro plates are the way forward.
Getting in my steps is so easy when the weather’s as beautiful as it has been. So lucky to be living near the coast! Managed a lovely walk around the Swanage cliffs yesterday at Durleston ountry Park. Spectacular views of the coastline. Looking forward to many more to come.
Hope everyone’s training is going well.
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Good pull session tonight and lats were on already aching from set one. Cheesy to say but the mind to muscle connection was there and felt every movement – definitely feeling them now. Couple of sessions back after a rest week and feeling smashed with everything aching that I have trained so far.
Kicked off today’s pull session with underhand pulldowns which felt marvellous, followed by dead stop t-bar rows. Substituted t-bar for dual db row today for a change and felt like my lats + traps were being pulled from the bone. That’s good right? Have really been working hard on connecting with my biceps and rear delts on movements recently. Biceps are strong, but know I can do way more with less and this seems to be paying off. For rear delts, have binned the reverse pec dec as the machine does not feel right. You can’t adjust the handles so everything feels off. Incline db rear raises and reverse cable flyes will be the main exercises now.
Big ol’ push session tomorrow with the incline hammer press on the cards. Managed 150kg for 7 and 140kg for 10 last time so looking to smash that out. First push session after deload week so everything is ready to go! Can’t wait to have the rest of my body aching.
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Pleased I was able to assist in afflicting some extra pain
The pain is most welcome, although my adductors are still on fire from frog stance leg presses so cheers for that too haha.
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1. body part that has the most DOMS right now ? adductors, hamstrings, glutes, quads, lats and traps. How am I still functioning!?
2. bacon or sausage sandwich? or vegan/veg equivalent? Tough choice. Sausage, but they can’t be the cheap nasty ones.
3. last film you watched as home? Fantastic Beasts and Where to Find Them
4. bath or shower? Shower for speed, but a bath to relax. Bath whilst enjoying an ice lolly go hand in hand in Summer!
5. last thing you ate? Chinese takeaway… no, chicken and rice followed by bagel with jam.
6. next training session coming up? Push session – can’t wait to ache there too…
7. thing youre most looking forward to this week? catching up with some friends I haven’t seen for a while.
8. starters and main…or…main and dessert? Varies from restaurant to restaurant, but starter and main mostly
9. first thought when you woke this morning? F*ck me, my adductors are killing me!
10. last film you saw at the cinema? Glass – disappointing thoughInstagram: samking104
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Always like to drop by mate =)
Ah, so it is similar in some regards to acupuncture then? I understand the more spiritual side such as allowing a free flow of energy around the body, but personally I think it creates microtrauma at the site. This in turn leads to blood being shuttled to the area that has been worked on and better recovery. Also, when you feel that ‘ping’ when they take the needle out, so satisfying.
Haha got caught up in the moment of pbs, easily done. That’s why I stay out of the gym during deloads if I can and just rest. Lets my body reset and some of the niggles to mend.
The ol’ Watson hack squat has a very strange path of execution and is very unforgiving, even with perfect form. Always band it so don’t need to use as much weight. Really want to try a pendulum squat. Looks horrible, almost an OTT sissy squat but a fuller ROM.
You make sure you stick to your deload plan and no all out pbs or intensity techniques Mr. It’s tricky as halfway through the deload week, you may be tempted to add an extra set or two as you’re feeling better but have to resist. Plenty of time down the road for progression, however this week is not tailored to that. Another reason I find it hard to train a deload week.
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I’m back baby and first session in the bag. Absolutely fantastic.Always find it can go several ways when having a week off – you can slightly regress, maintain or progress. Progression was on the agenda today.
Main compound was barbell squats today. First set managed 5 reps on 150kg – yeah yeah, pretty poor compared to some of the lifts around. Always had a hard time with squats as have drummed into myself to go too deep. This leads to a bit of butt wink and the lower back fatiguing. Working on it though =) Second working set was with 130kg for 18 reps. A massive difference compared to the first set. Always find that I’m better with high reps on squats and also on the second set if the first was heavy. I guess my CNS is primed and ready to go.
Second compound was good ol’ sissy squats on the smith. Really getting into the groove with this one now. I trained with @clare barks before my week off and she gave some pointers when executing the movement. Quads aren’t thanking me… or her at the moment.
Overall, felt great to be back in there and catch up with everyone. Used to be an unsocial git when I trained (sometimes still am) but there are so many good people in that gym. Cliche’ I know, but we all support one another like a big musclebound family should.
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Hey m8, haven’t seen you for a while, good to see you logging. You had any cravings yet? looks like it’s going to be a busy year for the gym with so many competing.
Alright bud, I’ve missed you too! Been a busy boy with a week off so just stayed out of the gym and wasn’t really logging as not really exciting.
Cravings are kept in check at the mo. I’d be worried if I had massive cravings at 22 weeks out. Enough variety in the diet to cover all bases. I’m sure they will come in time though. I’ve got a savoury tooth so burger and fries is always top of the list. Thai food or Chinese food as well.
It’s a good year on the competing front definitely! Looking forward to seeing what everyone brings – no doubt it’ll be their best. Looking forward to being a part of that.
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I’m sure everyone complimented you on your fantastic eyebrows so worth it! Good to hear the seminar went well.
Extra chocolately crème egg brownie!? My goodness – I’m sure they didn’t stick around for long! Crème eggs and crunchie bars are definitely two of my faves so gets my approval straight away. Aiming to improve those recipes next baking session or going to bake another indulgent treat? If so, what’s on the cards?
Captain Marvel doesn’t really speak to me. Just the name alone sounds un-original.
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Fantastic progress as usual Oscar, must be pleased with the lifts! Shame about the niggles, but sounds like you’re progressing despite this.
In terms of injury rehab, I have never tried dry needling. The name alone sounds terrifying! I’ve had acupuncture and in a weird kind of way, really enjoyed it. Deep tissue I also love – yeah I’m a sadist haha. It’s just so satisfying!
I find it really difficult to do a deload week, rather just have the week off. Just find it de-motivating to turn up for some sub-max sets and then go home. With the half volume approach, will this still be to failure? I’m assuming all intensity techniques (drop sets, RP, partials, clusters etc.) will not be present. Doesn’t look like you utilise those at the mo anyway though, but if you were wold they be dropped out? As you have mentioned previously, you’re training in line with Jordan so I doubt he’ll be utilising these for the moment at the detriment of overstressing recovery.
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Alright bud. Jeez it’s never straight forward is it? It’s strange, you don’t realise how much you rely on something until it isn’t 100%. Abdomen being the prime example. Even something as simple as a sneeze.
From the sounds of it, training will be the last thing on your mind for a little while. Be good to have a physical and mental rest away from it. Admittedly you’re not exactly having a break out of choice, more necessity but don’t see it as a long term setback. It’s merely a blip and I’m sure you’ll be back to it in no time. That incline smith won’t know what’s hit it when you’re back… hmmm, maybe not that lift haha.
Take it easy Haider. Wishing you a speedy recovery.
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Bit of radio silence over the last week, but back in the groove now. It’s been a rest week so nothing exciting to report. First couple of days felt absolutely smashed as recovery was playing catch up, but as the week progressed that urge to training was creeping back. First session back tomorrow and raring to go. Of course I’ve lost all of my muscle tissue after a week off!
Currently sitting at 22 weeks out or 155 days! Not sure which sounds longer, but in either case time will fly by I’m sure. Check went well and rest day food has come down.
Going to get my nerd on today and go to the Comic Con. Never been so be cool to see what they’re about and all the costumes. Finally watched Guardians of the Galaxy 2 last night. Absolutely loved it and didn’t expect it to retain the charm of the first film. Such a feel good film and some cracking music.
How is everybody else’s training going?
Whatever you get up to, have a good weekend.
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