[Sam King]

@sam King – with all this moaning…meal 5 is out now

ciabatta…BUT was it toasted?

haider… do you find the single leg press good for 2 sets?
and why do you prefer to do your leg extension at the end?

do you feel you need the pull down at the end of the session at this point on prep/life?

Awww man, can I replace Meal 5 with ‘Diners, Drive ins and Dives!?’ That or ‘Nailed it.’ Speaking of which, have you watched it? It’s hilarious – the bakers are horrendous. Certainly makes me feel better about my baking capabilities!

You know me – I don’t really complain, I’m a good boy. Follow the plan and it shows… I think.

Back to sandwiches – when you’re next in the Poole region, there’s a place on the Quay called ‘Deli on the Quay’, no idea how they came up with that. Some of the best sandwiches in the area! Something for everyone.

Oh, and Haider as it’s your log – incline smith press today. Managed an extra 1.5kg and an extra rep than last time. I’m scared too! Progression on the smith is unheard of.

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[Sam King]

Watched a good chunk (around 39 mins) of it this morning while prepping. Some very good responses and gives people who don’t know you (they soon will!) the opportunity to learn about you. Your strong mindset comes across and you can see the passion – that can’t be faked, but we know this already. Haven’t seen you around for so long, forgot what you looked/sounded like haha.

Hope the leg session went or is going well. Hopefully Ry Ry’s not crying too much. My legs are still killing me from banded hacks on Friday!

Good to hear you’re dropping in. I’m finding it a useful process and also an excuse to use my Creative Writing degree!

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[Sam King]

Heeeelllllloooo, how’s it going champ?

Everything’s going swimmingly by the looks of. Did you manage to fit some biceps in to your push session above, as you didn’t mention otherwise due to your injury?

Did you have a link to your recent interview you mentioned a few days back?

Getting your first filming sesh with Ry Ry I see. I assume you’re planning on legs Monday!?

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[Sam King]

Leg session on Friday went really well. I was dragging my heels through the entire day, but as soon as I set my eyes on the hack squat it was on! Managed a pb for 3 extra reps on my first set and on my second set, added an extra 10kg but only got two reps less than last week. I will take that! Like barbell squats, finally finding my groove with hacks and consciously pushing my shoulders, back and hips back into the pads. Obvious I know, however was finding my form was loose at the bottom so coming out of the hole was far harder than it had to be. Next up was the leg press and managed an extra 5kg for the same reps as previous week. All round pbs!

Yesterday was a rest day so went to Monkey World as local residents get 50% in January, always a good venture out. Then just some general jobs, followed by a gig in the evening. Makes me want to get back into music. Played bass for the last 12 years and have been in a number of bands, but in recent years being an adult has taken over. Still play daily, but something about the jam sessions, the moment a new song just ‘clicks’ or something comes out of nowhere. On my to do list in the very near future.

Today’s a pull session and deadlifts are on the cards – Yates style, just going above the floor and not resetting. Absolutely destroys your traps and lats trying to maintain tension throughout the set. Managed 195kg for 8 and 185kg for 9 last week. Tempted to jump to 200kg, but reps will drop to 5-6 and be much harder to progress down the road. Will add on an extra kilo today and should hit the same reps. Pulling nearly 2.5 bw for reps so happy with that. Never used a belt for deads and only started using straps recently. Think I held myself back not using straps sooner, but a couple of years back I sprained my finger and couldn’t grip a barbell. Used straps then and haven’t looked back. Still, not a fan of using them for pulling motions, t-bar rows or underhand movements.

Hope everyone’s having a good weekend. Weather’s looking beautiful, so looks like a Sunday walk’s on the cards followed by a nice tea.

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[Sam King]

Great log so far Sam, will keep popping in.

Thanks Marshall. Good to have you checking in

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[Sam King]

Morning All

Check in went well. As expected, bw had dropped a fair bit over this week so no changes this week to allow bw to level out. Boss lady is very happy with the look at this stage.

Legs today and banded hacks. Just got to remember – it’s just two sets of hell and then get to inflict pain in many other ways. Been a long week, but hoping I find a second wind when I eave work tonight. Got to picture those legs on stage and how I want them to look. Don’t want to leave any doubt that I couldn’t have gone harder that one Friday in January or any session for that matter. Well, that motivation worked!

Have a good day

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[Sam King]

Not too long then mate if it’s the June show.
Hopefully you can get registered very soon so you know for sure lol.
I hate waiting for stuff too haha.

I’m doing the future muscle union show in hull.
Not sure how big the show is but it does look decent.
Anyway it will do for my first show and go on from there.
Good luck with the check in

I know – it’s going to be here before I know, how is it even nearly February!? The older I get, the quicker time flies by. Fingers crossed the calendar has been released as I’ll be having a gander this weekend.

Sounds good for a first show mate. You got a good while to lay down some extra tissue before cutting, should be a great end result.

How did the check in go?

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[Sam King]

Everything’s ticking along nicely then mate. Good luck with the check in today, sure it will go well.

Very jealous you have a ghr. Something delightfully painful about them, although weighted back extensions are a close 2nd’ Destroys the hammies.

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[Sam King]

Ok, couple of days to catch up on.

Firstly, pull session on Tuesday was very good. 235kg for 8 on the rack pull so 240kg is getting closer, but I’m going to stick with this weight next time to max the reps out before pushing up. Might slip on some micro plates for an extra 0.5 total. Other exercises seem to be progressing very nicely as well.

Push session yesterday was another good session, shoulder played ball so happy with that. Again, progression across the board. Nearly back to overhead pressing the 40s. Can just see them sitting there, laughing at me.. not too long and they’re mine. Then it’s a 5kg jump a side to the 45kgs so going to be on the 40s for a lifetime hmmmm.

Rest today and also check in, which has been sent over. Happy with what’s happening considering being ill over the weekend. Still, final word belongs to ther boss lady so hopefully she’ll be in agreement. Can’t see too many changes for the week ahead, but we shall see.

Have a good day All

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[Sam King]

Yes mate we can be miserable together lol,
Which comp are you doing and how long you got?

Hi Jay, thinking of an NPA show perhaps in June but waiting on the calendar to be released. Should be any day now – like Christmas all over again! Thinking of doing a June show so will hopefully there will be something close by. Have you booked the first show yet?

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[Sam King]

Meatball and goats cheese eh? Interesting combo. Homemade or from a sandwich shop/deli Ryan?

Nice choice Haider, do love Jerk Chicken with all the trimmings. Rice and peas surprisingly high in cals, as cooked in coconut milk. There is a place in Bristol called Caribbean Croft. Top notch comfort food, some of the best I have had. Don’t understand Dominoes myself, love pizza but not the expense with those big chains even with deals. A dirty burger, now you have caught my attention!

Yeah, how could you tell I was prepping ???? Only going to get worse I bet, but love talking about food anyway. Corinne has given me the following diet:
Meal 1 – fish and a rice cake
Meal 2 – fish and rice cake (on leg days)
Meal 3 – a lick of an apple
Meal 4 – a deep breath
Meal 5 – allowed to watch Man vs Food.
Meal 6 – fish and a rice cake

Think calories are coming down again this week. In a good place 16ish weeks out.

That’s fair mate. As long as you get a sweet pb and then die, worth it haha.

Yesh, same connect well with the Smith press but piss poor strength. Ah well, as long as it goes up and you get an extra 1/16th of a rep a week ????

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[Sam King]

Char always went hard at the Olympian so she’ll put a shift in. I still remember rescuing her after she got pinned under a glute bridge but she wasn’t about to quit before she hit her numbers that was obvious!

Could you explain exactly how the loaded muscle rounds work? I’ve run FT on and off for a couple of years so standard muscle rounds are very familiar – c.15 rep max, 6×4, 10s breaks. With the loaded ones, what’s your rough starting weight (as an X rep max) and how much do you drop per set?

@sam King – I spent about 20 minutes messing about with cable stuff today and actually found that crucifix cuff raises seem to hit my delts the hardest. It’s a movement that is VERY sensitive to setup, though – 6 inches forward or back with the bench makes a real difference.

Very true JDH. It makes a massive difference in how you are lined up with the cables. Don’t know how people just jump in and do their sets without a bit of tweaking. Makes me nervous. How can you measure progression from week to week if one week you’re five foot from the cables and the next a few inches. Crucifix raises are lovely in a disgusting sort of way. Incline cuff raises are a nice alternative as well.

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[Sam King]

What’s your favourite exercises? – Deadlift, chins and dips – I’m not a crossfitter I swear!!!

Which exercise do you find most challenging ? – barbell squats and hack squats, although give me a barbell hack squat, different story haha

If you could only do 3 movements what would they be ? Deadlifts, dips and leg press (various stances but still one movement!!!). I’m not a natural presser, but dips are perfect for me.

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[Sam King]

Sam King wrote:

Hi Haider
Been dipping in and out of your log for a while now, but now I see something worth commenting about – sandwiches haha!!! Do love a good sandwich but not something I really eat anymore unless it is a treat. However, your New York Deli is right up my street. The peppery hit from the pastrami and rocket, so good. Have to say one of my favourites is a roast dinner sandwich on Christmas Day. Everything I had for my dinner stacked between 2 slices of bread or in the case of this year, club style. Whip a side of dunking gravy and good to go.

Training seems to be going really well, even with the underlying hernia and shoulder. Are you nervous about pushing up with the hernia? Even though I’m sure you’re aware of the limitation, there must be some conscious or self-conscious holding back? I’m with you on incline smith. Such a pain to progress – micro plates are the way forward. The smith in my gym adds about an extra 20kg of resistance because it is so stiff. Anyone pressing two plates a side is definitely a freak using that particular smith.

Hahahaa now this is a man who loves his food. Very descriptive! Yes mate I have to agree with the Xmas dinner sandwiches! They are always epic! I miss turkey, stuffing and cranberry on buttered thick bread .

Yes mate it has. But I know I can do so much more. I feel like a caged animal at times if I’m honest. Im not nervous to be honest no. I mean I feel it constantly and on the big lifts I’m probably making it worse but I’m kind of used to it now and I know I’ll get a date sooner or later so why wait. NHS can take forever sometimes and I just want to be making progress. I’m not getting any younger. So will deal with it when the time comes. I’m glad someone feels my pain about the Smith It’s really annoying me tbh I’m only just getting 5 reps on my loading set so I’m not even ready for the micro plates haha. We will keep preserving. Heavy smiths . Is it an old school type?

Man’s gotta eat! On the subject of food what is your ultimate cheat food? I mean, the dirtiest thing you can fathom – a once year treat, possibly post show. And while we’re on it, what’s your general cheat? Can you tell I’m hungry…

That’s good mate. Just listen to the body and you’re obviously very in tune so would know to back off. Are there currently any exercises that you can’t do or have decided the lighten the load on? I’m guessing exercises like deadlifts/rack pulls or free bar squats maybe err on the side of caution with a hernia. Noticed you’ve done rdls with heavy weights so that must be feeling alright. Yeah it’s tricky with the NHS. Under so much strain and trying to do so much without the backing or resources. Haha you’re not that old fella.

Seriously, this smith machine is no joke. To be honest I’m not sure how old it is, but it sure is humbling. Still no match when I’m loading the micro plates on – I will progress!

Couple of brutal sessions above there and some good lifts. Looking at your smith lift first and then comparing to the high incline machine press, big difference in weight so you’re not joking about the smith being a pain haha.

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[Sam King]

I’m in.

All looks fella – let the journey begin! Look forward to following the process.

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