[samuelbibby]

Alright I’ll move the lateral raises in upper A to the 4th movement same as upper B.

As for the pressing, the Hammwer Strength incline press isn’t much of a high incline so my thought process was:
Hammer Strength Incline press (Direct chest)
Neutral grip shoulder press (whole upper shelf, mainly shoulder)
Narrow grip flat press (my tricep compound, or I could swap for weighted dips)

Lower I’ll adjust as you have suggested and get rid of RDLs till disc is confirmed all good!

Thanks again Oscar

Move with intent.

[samuelbibby]

Hello Samuel ,

Volume is a bit on the higher side on those upper sessions but the only way to find out if you can recover is to try it and see. Personally I prefer 2 rotations so I can drill skill and all , but 3 is also okay .. mine is just preference.

I don’t know if it’d be a good idea hinging at that frequency with a bulging disc? Once again fuck around and find out.

Yes there’s a section for member journals where you can log your work

To be fair on reflection of your comment, which I greatly appreciate. I think moving to just an A and B probably is a good idea so like you say I can get good in those specific movements and really nail them.

Looking at the 3 rotations, I have almost every piece at my gym in the rotation, which is silly. A lot of the D rotation I had in my last push up also, so time to dial in an nail some new movements.

In regard to hinging your also right, I’m being overly ambitious with the hinges (in the hopes the CT scan says it’s not bad) but let’s imagine it’s semi bad. Also let’s take the approach of doing less volume, if I need more I’ll add it rather then doing more and needing to pull back. The extra volume is my PPL voice talking.

With that in mind, this probably seems more suitable:

**Upper A**

HS Lateral Raise Machine (Pin Loaded) x 2

HS Incline Press (Plate loaded) x 2

HS Neutral Grip Shoulder Press (Pin Loaded) x 2

Flat Close Grip Smith Press x 2

HS Single Arm MTS Pulldown (Pin Loaded) x 2

Panatta T-Bar Row (Plate loaded) x 2

HS Low Row (Plate loaded) x 2

HS Tricep Ext Machine (Pin Loaded) x 2

**Lower A**

HS SA Pin Loaded Preacher Curl x 2

HS Laying Hamstring Curl x 2

HS Adductors x 2

HS Leg Extension x 2

HS Leg Press x 2

Dumbbell RDLs x 1

Dumbbell Bulgarian Split Squats x 1

HS Seated Calf Raise x 2

**Upper B**

Low Incline Dumbbell Press x 2

High Incline Smith x 2

Panatta Dip Machine (Plate loaded) x 2

Dumbbell Lateral Raise x 2

Single Arm Cable Row x 2

Wide Grip Pull Down x 2

HS DY Row (Plate loaded) x 2

Single Arm Tricep Ext x 2

**Lower B**

HS Pin Loaded Preacher Curl x 2

HS Adductor x 2

HS Seated Hamstring Curl x 2

Panatta Pendulum Squat x 2

HS Leg Extensions x 2

Hip Thrust’s x 1

Abductor x 1

HS Standing Calf Raise x 2

More simple, more effective?

Move with intent.

[samuelbibby]

It’s perfectly normal for progressions to slow down when cutting, as your body is using whatever fuel it has to recover, rather than building new tissue.

I try to focus on maintaining whatever strength I have gained over the off season/bulk rather than chasing progressions as it slowly becomes impossible to progress lifts the deeper you get into your diet.

Move with intent.