[Simon Lees]

I guess it is almost an upper / lower split . I slightly modified it as I don’t train biceps as they are such a dominant part on me they get enough stimulation doing back .
I changed the other upper session to push only as my chest has always been my weakest so needs more attention.
My only thought is will back get hit enough doing 1 upper session and 1 density session ?

[Simon Lees]

I’m 41 now and train stricter than I ever have. I feel now after 25 years of training I don’t want to be chasing progressive overload through heavier weights , progressive overload though better and better form just feels smarter now I’m all battered. I still enjoy to chase the weights on a couple of big moves but 80% of my training is committed to getting the perfect form , sort of how bpak teaches . Lock it down, initiate , tempo etc .

[Simon Lees]

For me personally : everything what dosed at 300 i got pip. Its the oil its mixed with. Benzyl oil

Would reducing it to 0.5ml 150mg per shot help ? Or does that make no difference as the concentration per ml is still the same ?
I’m thinking about just having 2x 0.5ml a week 300mg total per week.

[Simon Lees]

After 25 years of training I’ve made some really good progress on lagging muscle groups over the past 5 years or so .

I put it all down to learning correct execution, locking the body down creating stability so no other muscle group takes over , always initiating the movement (rep) with the target muscle , slowing the tempo slightly and the main focus being internal movement not external . For example learning how the tricep fully lengthens and contracts , then all focus is on that rather than focus on moving the bar from point to point .

This will require reducing load at first before progressive overload can start again .

[Simon Lees]

Got it ???? Thanks again ????

[Simon Lees]

I’d re-read through it all again and I’m pretty sure I get it now …. finally he said ????‍♂️
My first 6 week blast I’m going to auto regulate the volume as each week passes just to get a feel of it all I’ll prob stay on tier 1 for most of it maybe upping to 2 or 3 in the last couple of weeks before a cruise .
Thanks for all your help I really appreciate it and realise your a busy man ????
I think the auto regulation of volume and blast and cruise are goin to be the game changers for me as training balls out week after week is no good for nobody especially over the age of 40 . We all need to de-load the volume from time to time it’s just most of us need to be told this as we just love training all out .

Thanks again Scott ????

[Simon Lees]

Thanks Scott . I think I get it now ???? loading sets example …
squats to failure ..rest 2 min
Rdl to failure .. rest 2 min
Leg extension to failure .. rest 2 min
Calf raise to failure .

Thanks for your reply and help , much appreciated .

[Simon Lees]

Thanks for your reply and feedback.
Would I be right in thinking I can only zig zag the warm up sets during loading cause tier 1 only has 1 working set per exercise . So I should zig zag the warm ups ?

I should of not forgot the stretches as I’ve done dc in the past and know the importance of them.

I’ll stick adductors in next time and abbs ????

I guess like many I thought 2 sets of laterals isn’t enough (1 warm up then 1 set) that’s why I did 2 warm ups .
Note to self “need to trust the system” ????

I’ll definitely be returning to read the book over and over again so I get it right .

Like I said in the other thread at over 40 years old and doing this for 25 years I need a routine that isn’t going to destroy my joints like dc does with all the heavy rest/pause as much as I love dc and am a fan it worked great when I was younger but your body changes and I need to listen to it .

[Simon Lees]

You might like this article: https://www.elitefts.com/education/training/bodybuilding/rustproofing-the-iron-warrior/
Also, I devised Fortitude Training in part for myself, being in the same situation you are. I hear many, many older guys tell me their aches n’ pains dissipate and their training is rejuvenated when the start doing FT.
-S

Hi Scott , just wrote up my template to start fortitude.
Quick question , am I right in thinking there is no zig zagging in basic tier 1 programme, due to there just being 1 working set on each exercise ?
Also I guess warm ups are individual and do as many or little sets as needed ?

One more question , I tend to do abbs on a separate day so shall I substitute the abb stuff for weak bodypart isolation like rear delts or just take the abbs out ?
Thank you

[Simon Lees]

What’s people’s opinions on hit cardio on rest days ?
I have 2 total rest days a week and a 3rd rest day from weights but on that 3rd day I do some brutal hit cardio (heavy sled pulls etc) only for 15-20 min max but would you suggest to do this on a training day ? So I get 3 full days rest .
I heard hit cardio after weights affects recovery that’s why I do it on a separate day

[Simon Lees]

It’s mind over matter my friend. I’m 45 this month and did 180kg bench press the other day for 3 reps at 04:45 then 140kg for 12 reps.
Been following jps training physiology for over a year and getting stronger than ever and in the best shape of my life.
I totally refuse to let those skinny useless 20 something MF get the better of me and shame them every time I’m in the gym.
There not all like that but 99% are get nasty my friend and show um how the old school do it. BY the way put your god dam MF weights away after you finish your work you lazy little brats.

Haha love this . I hear ya , I work in a gym and see these young bucks on their phones after every set , chatting about football and girls to their mates …. then come up to me and say “can you get me some winstrol I want to get shredded”
????
When I tell them to leave the phones in the car and spend the whole session without talking they look at me like I’m insane.

[Simon Lees]

Cool . I downloaded fortitude training a month back, read through it all and I like the concept . Think it’s probably time I gave it a go ????

[Simon Lees]

If I have carbs for breakfast it tends to increase my hunger all morning , which if my goal is to get more calories in then great. But 90% of the time I have no carbs first thing and I feel much better mentally as well as physical , I feel more switched on all morning and tend not to crave carbs until I need them , around workouts.

[Simon Lees]

I see them as expensive chocolate bars . They contain around the same amount of calories and around 15g more protein than a regular chocolate bar . If your getting 200g+ of protein from steak , eggs , fish every day then I don’t see why you would need the extra 15g of poor quality protein a bar offers . I’d rather have a regular chocolate bar and put the £2 I save towards food.

[Simon Lees]

6mm higher?? so what is the total read as that is a high reading for tricep I would say if its around 10 or above.
reasons are likely to be hormonal as you state, did she get heavier than normal during off season? bigger than ever before as she may of laid new fat down on her arms that now will take longer to come off than previously.
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Yes she did , she had a successful off season packing the size on but gained a little too much bodyfat imo.
I imagine that would upset hormone levels carrying excess bodyfat for a few months so her body could be playing catch up now trying to adjust .
A longer prep would of been better but we got a few more qualifiers lined up after the first one so it might just be a case of using the first comp as a warm up , so to speak .