Sam King
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Was a pleasure to train with you today. New 1RM max on the hack, score! Now you have bragging rights if anyone asks what your 1RM on banded hacks is. Also, some good lifts on the lying db curl. Thought those hammies were going to pop. I’m sure they’ll soon be dragging along the floor as they’ll be hanging so low. Fantastic sets on the horizontal leg press, absolutely smashed last week’s numbers!
Thanks but no thanks for the pointers, especially on the abductor. I say no thanks as my ass is killing me haha. Always open to little tweaks on how to milk an exercise a different way. Normally waddle off the machine, but basically fell off today.
Looking forward to seeing the next 13 weeks and your transformation. Getting better every single time and sessions like today show why. I’ll still be at 10 weeks out when you’re onstage, crazy.
Good luck getting the steps in tomorrow – I’m definitely going to need it, that’s for sure.
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So, last few sessions have been really good. Currently am focusing on execution and fully shortening the muscle – once I’m no longer able to shorten it through full ROM, the set is over. Sounds very basic, but nonetheless easy to get ahead of yourself chasing the logbook. Good to take a step back and re-evaluate.
Last push session – high incline db press: managed the 40kg dbs for a set of 11 (2 reps up from last time) and 2nd set for 9 (matched last time’s first set, 36kgs for 10) so a great increase. Incline db press to follow and managed 45kg dbs for 7, followed by 40s for 12 – both a rep p from last time. Still conscious to push with my chest to minimise any shoulder agro, really getting back into them though. Last big exercise was narrow smith press with 85kg for 8. Last time was 83.5kg for 8 so a good increase. In addition, session before this managed 7 reps on the incline hammer press with 150kg – one rep on last time. 4 plates a side by the end of the year on the cards.
Last back session was another great one. Rack deadlift with 242.5kg for 8, followed by 232.5kg for 8. Kept feeling my straps unravel during the set, which was annoying. Normally get this during the warmer months when sweating. Nonetheless, great sets. As mentioned previously, focus is currently on fully shortening the muscle within the specified rep range so poundages have come down slightly to incorporate this. Nowhere is this more evident than pull sessions. Felt a massive difference during the session.
Most recent leg session was fab as well. Big focus on hamstring exercises and execution. Same with leg extensions – really consciously squeezing the movement throughout and feels so much better. Come to think of it, it doesn’t feel good at the time haha.
Soooo, today I have managed to make it to 9 years with my OH. Can’t believe she’s tolerated me that long, but we compliment one another very well. She leads with her heart, whereas I lead with my head so we can balance each other out perfectly. Couldn’t imagine having anyone else =) Plan is a lovely day out visiting some historic gardens with a petting zoo! Homecooked dinner tonight – chicken burgers (KFC Zinger style), triple cooked chips made into poutine, frickles, onion rings and macaroni cheese. Nowhere near as off plan if we were to go out, but going to enjoy this one as rarely have a nice meal together.
Checked in this morning and happy with how everything is looking so far. Hope everyone has a great day.
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Seems like that session went well Sam. How many sets of dips are you doing ? & what’s the rep range?
Cheers buddy, it was a very good session indeed. Dips have always been one of those movements that I have connected with well – something quite primitive about moving up and down with plates dangling between your legs.
Currently just the one working set in the 8-10 range. Last session of dips managed 51.25kg for 8 so a rep up from last time. 3 plates for a working set by the end of the year is the goal my man.
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On the back of what the guys have said, you just know when you’ve milked the progression dry from an exercise. There are loads of variables at play – how long you’ve been doing an exercise for, how quickly you’ve been piling the plates on and everything in between. I find some weeks that progression may be just half a rep more or just the final rep was slightly easier than the last time I did the exercise. Technically that’s progression.
Rep ranges are a great variable to play with. If you’ve been lifting in the magic bro ‘8-12’ range, try 5-9 or 10-13. Could even keep the exercise in, but move it to your 2nd or 3rd movement, depending on volume and how many exercise are in your rotation.
Tons of variables to play with, just need to be creative. Sometimes you have to know when to be stubborn and when to drop it, then return at a later date.
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Have you tried micro loading ? 0.5kg plates ? I have had the same issue with high incline smith. I’m maxed out just hitting 5 reps dropped it for a few weeks and it’s just not going anywhere so I’ve decided to drop it out and replace it for good. If it’s an exercise you enjoy and don’t want to drop completely I’d suggest what Clare says.
Here comes Haider with his excuse on why he can’t progress his incline smith 😉
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Hi Oscar, thought I’d just pop my head in my man.
It is crazy how far you have come over the last six years! You could see the potential then and that those muscle bellies screamed bodybuilding, so good plan to switch.
Strength is crazy good and since pushing it to a high place, you’re definitely in a good place when the cruise comes around.
Did you end up training with the team yesterday or stick to your guns and rest? It would be difficult not to jump in with that kind of motivational environment!
Now I can’t exactly remember, so correct me if I’m wrong, but you were a natural athlete for a chunk of time working with Jordan right? If I am along the right lines, how did you decide it was time to take the plunge? Again, I would assume it was down to realising your full potential and obviously putting yourself on an equal playing field. Just always interesting to hear people’s transitions 🙂
Keep smashing it out mate – be keeping an eye on this log for sure.
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Fab push session yesterday. Went down something like this – Incline smith (yeah the ten tonne resistance smith) with 92.5kg for 9, followed by 85kg for 10. Second set always feels better and smoother on this movement. 50kg dbs were flat pressed for 6 reps and 40s for 12. Chuffed with that considering I was down to flat pressing the 30kg dbs for 6 reps around 12 weeks ago. Dips managed 51.25kg for 7 reps – very hard so will stick with this weight until it is maxed out for 10 reps, then eke it up a bit. Rest of the session went equally as well 🙂
Rest day today, but have a lot to do as arranging several events at work for tomorrow. Like to be busy though and it’ll all be worth it I’m sure. Everything’s essentially in place, just need to go over everything one final time.
Hope everyone’s well.
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Hey dude. All the best for your surgery tomorrow. Once you have recovered, it’s grow time!
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Push day on the cards today. Shoulder is feeling really good, could all change by the time I start my first warm up though haha. Squeaking closer to the 2 plate mark on the smith machine, which doesn’t sound like much but like all things in Primitive, all the equipment adds resistance of around 20kg haha. Flat db press as well and I’m beginning to eye up the 50kg dbs again. I can see them sitting there, mocking me and reminding me how I used to rep them out for 12-15. Always horrible when you look at a weight and you know you used to do them. Third main compound will be dips. After the last push session, they are on the rise so should be able to tack on a tiny bit more weight and get the same reps at least.
Food’s together, log book’s ready to be crushed and almost ready to go. Have a great day people.
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Fantastic Sam…and leg presses IMO aren’t easy done right .. the priority becomes accuracy , range of motion , intensity with load coming in after… and all these adhered to will absolutely bury you and you’ll benefit a lot
Thanks @Oscar Boi, good to have you dropping by bud.
Oh I know too well that leg presses can be one of the most sadistic tools in your arsenal come leg day – drop sets, cluster sets, rest pause, foot placement, tempo control, unilateral etc. There is so much variety to be had and these tools are much easier to utilise than say for a standard barbell squat. Again, like any exercise it can be bastardised and I absolutely hate seeing 1RMs on it, in general to be fair unless you’re a power lifter. Do the movement correctly, overload, recover, repeat = some dense ass lower limbs!
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What a beautiful weekend it was for walking. Managed a big old trek around an area called Winspit – amazing views and loads of caves to explore.
Fantastic pull session this morning – Yates style deadlifts with 200kg for 7 (6 last time), followed by 180kg for 12 (10 last time) somehow. Very happy with these sets as warming up felt terrible. Reminds of a JP video I watched a while back, said something along the lines of ‘sometimes you’re body won’t want to do it, but you have to force it’. Obviously if you have a broken leg, don’t go for a 1RM on squats but the overall message is there – this shit is hard and your body will feel it. There’s a fine line between listening to your body and telling it to f*ck off.
Weighted pullups(overhand grip) managed 16.25kg for 12, followed by a set of 8 with 20kg. Heading in the right direction to hit 25kg-30kg in a couple of months maximum. Haven’t been able to do overhand pullups in a while. Started them again recently and they felt great. No strain on my bicep, aside from the intended tension.
Rows felt brilliant as well, can’t say that about myself right now though. The session’s hit me this afternoon.
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There are a lot of things people haven’t done before, but you have so waist to thigh 1:1 should be easy, along with your 400kg deadlift haha.
Seriously we do underestimate our other halves (guilty), not intentional but due to the pace of life. You have to question ‘is being on my phone for 30 additional minutes going to change my life?’ Sometimes you have to tell the real world to f*c off and give your partner your undivided attention. Sounds weird, but I like having time apart sometimes as it truly gives you the opportunity to miss them and gives you that giddy feeling when you’re about to see them. Almost like in the initial days of dating. Proves that even under all this muscle and for a stereotypical solitary sport, we bodybuilders still require love from a significant other.
Smash out those pbs today bud and enjoy the rest of your day.
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Damn Jordan, that is a sight to behold and I can’t even imagine what that would look like in the flesh. Skinny minny waist with stacks of muscle hanging off – going to be quite a sight with shrink wrapped condition. Also, with purple trunks you can’t lose!!
Apologies if you’ve mentioned it, but what’s your waist currently? Also what’s the waist to quad ratio? Know you were trying for a 1:1.
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Morning World
Rest card on the days today and boy is it needed – pbs galore yesterday. 21 reps on the banded hack with 105kg and what a set. Had the pole dancing group in the gym yesterday and they were cheering me on… in my head. Also managed a tasty 9 reps with 420kg on the Cybex leg press. Anyone who says leg presses are for people who can’t be bothered to squat or are lazy are doing them wrong. Granted not as technically demanding as a bar on the back, but nonetheless it is an absolute killer. Or I’m just not hardcore.
So what do I plan to do on a rest day after legs? Why, go for a massive walk of course! Weather’s beautiful and I have the Jurassic coastline on my doorstep. Meals all prepped and ready to go. Really take for granted where I live sometimes, but got a few things on the list for this summer to tick off.
Hope everyone’s making the most of their weekends 🙂
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incline DBs – I don’t suggest going up to 12-15
get to the heavier and feel the weight, if its just for 3/4
pursuit of happiness is a wonderful film!
Okey doke sounds like a plan. Used to do that with squats – load up the bar with more than I would be able to execute and just walk it out. Same with bench really. Just gives you a feel of the weight and what to expect, rather than ‘Oh shite, this is alien to me and I have to rep it!?’ Thanks coach – knew I had you around for a reason Connie 😉 pahaha sorry that one has cracked me up royally. The name is on screen to copy if needs be.
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