[sasa]

hi,
I’ve gone through the whole routine now and have been recovering absolutely fine – was thinking about another set for each exercise as I have been training too failure or all but compound lifts and i think the intensity is there but as I’m more of a beginner maybe the weight isn’t high enough to fatigue me as i basicslly feel normal the next day

i would keep it as it is, give it few months and u wont say the same 😀

[sasa]

I agree with Rick here ensure you have to the 2 variations.

But once you’ve got to the top end of the rep ranges with good solid reps then look to increase weight

kinda hard to have 4 different upper and lower sessions as my gym only have one machine per muscle group + BB + smith + DB, but i dont really like using BB for failure.
is different grip lat pulldowns okay? like neutral, overhand, close grip and under grip?
for lower, 4 rotations, only ham machine i have is seated hamstring curl, so RDL one day, seated hams next, whats then?

[sasa]

its 15 sets, same as 5 exercise with 3×10, altough u need to warmup almost before every exercise so that takes time.

[sasa]

nvm think u meant 2 variations of “heavy push and light pull” and 2 of “heavy pull and light push”? 😀

[sasa]

Hi mate

I would look to have two variations of each, OR, with this set up, you’d get away with 1 of each as you’re already alternating the session focus. I personally wouldn’t want to be repeating movements, so it depends what variations you have at your disposal.

With regard to the initial question, I’d find it unlikely that you’d hit two sets of 9 with the same load if the first set was a true all out effort.

I’d use the first set as your guide. Then make a decision to accept some rep shortage, or be prepared to make a load adjustment

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When you say two variations of each, do you mean one roation is UL or ULUL, so is 2 variations 2 upper and 2 lower sessions or 4 of each? Kinda lost coming out from 4 rotation ullbody wich is easier to understand lol

[sasa]

yeah that’s what i was referring to….many thanks

btw, do u have 3 or 4 rotations of upper and lower? i made 3 myself but then i realised i have 2 “heavy push and light pull” and 1 “heavy pull light push” sessions

[sasa]

When you can do more reps than 9 on your loading set and more than 17 on your backoff set.

i thik hes referring to the “heavy push light pull” upper session wich is heavy push 2×5-9 and light pull 2×13-17
i would up the weight when i can hit 2×9 and 2×17 tho

[sasa]

My brother has the exact same thing – and this isn’t me scare mongering – just saying he had exact same symptoms, was on the hack mainly aswell – he had a few checks and scans and was found to have a heart murmur so now has to be careful when going balls deep on legs.

aye, thanks, ima call to healthcare tomorrow to see if they think its something worth checking, i shouldd be healthy 29yo tho but u never know 😀

[sasa]

exact

nope, natural, havent done BP in a too long time.

[sasa]

Hi Sasa, yeah I’ve had this before when pushing hard on certain exercises. I believe it’s called exertion headaches and something to do with blood vessels dilating as a result of the blood pressure increasing during exercise. A way of reducing this is to make sure you’re well hydrated and make sure blood sugar levels stay as steady as possible. So make sure you are drinking enough in workouts and try eat at least 60 to 90mins before workout. Also try warming up before workouts to bring your heart rate up slightly before going in to big movements.

There are other potential reasons but this is one very common reason.

If they persist and happen every session then do seek medical advice as it may be something else.

yeah this have happened once before but it was gone by next workout, this time after 4 days off its stillc oming up and so much more easily than it did first time it happened, might be something coming from my back of the necK?
mby ima go see a doctor

[sasa]

okay thanks oscar 🙂 ill keep things as it is then!

[sasa]

Looks good…the only thing I’d swap on the lower is to start with hamstring curl variation, that way not only is your knee Warmer when you get to the leg press or squat variation, but you’ll be much more robust or stable at the bottom of the rep with the hamstrings having been trained first.

Thanks, will try that out, i swapped lunges wih smith squat and both my heavy lower days starts with leg press, normal stance and low/close stance.
normally ive seen rep ranges 5-8 and 10-15 backoffs, just wondering why those rep ranges are so much higher, 8-12 13-17 and 20 reps

[sasa]

Hello sasa, please check the post on Jordan’s IG & refer you rep ranges there. I feel based on your account you were making progress on full body work , so I would t not swap to upper/lower . Not just yet anyway as in 2 months you are still not even settled properly on a plan.
I’d leave upper/lower in the toolbox to go to after I’ve rinsed full body work for everything it’s got.
Remember Jordan mentioned it would be hard & that’s ok. It’s also okay to feel tired , & you can take an extra rest day if needed.
But what’s not okay is QUITTING! ????

@youngoscar

thanks, yeah thats what ive done. its only 2 months on that program but ive been lifting 2 years prior, and yeah i saw that from JP too, never quit but the sessions just take looooooooong time with fullbody warmups etc.
linked the 4 rotation as picture here, how does it look to you?

[sasa]

hey man, check my posts “fullbody rep ranges” there is pic of my 4 rotation layout, its not from the education series but its done by JP’s IG post year ago, in the post all sets were 2 sets and not one 🙂

[sasa]

this post is from JP’s IG, im doing it atm and workouts takes approx mins
read the text
https://www.instagram.com/p/BxAHkdLBRye/