Tim Aspinall
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I have been running Test e, Mast p and primo through offseason last year and this year and bloods were bang on. No gyno issues and I can be sensitive to this so defo a positive.
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The fact you have a variety of stances across a number of movements will be sufficient. If that is how you are most comfortable squatting then continue else you risk changing and the movement becoming less effective due to your focus shifting as a result of feeling uncomfortable or unnatural with the movement.
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So today Legs was done at Front Line in Manchester with my boy @youngoscar I’d been buzzing for this session since it was arranged and it didn’t disappoint. Every exercise, every set, every rep was performed with intent. Neither of us backed out from the challenge the other set.
Having someone of Oscars calibre to train with can only lead to a very successful session. That belief he gives to you and feeding off his intensity really has you ready to attack your set.
Session was:
Lying leg curl 8-10, 10-12, 12-15
Leg press 8-10, 15-20
Pendulum squat 8-10
Leg extension 10-12, 10-12
Glute bridge triple dropset 10-12 first set
Adductor rest pause 15 first set, 10 sec rest
Standing calf raise 8-10, 8-10
If we can match sessions up I’ll be heading up again as this was invaluable. And then speaking with Oscar at the end of the session I picked his brain about auto-regulation of workouts in terms of when to recognise for instance performing a second set that may be in a plan may not always be wise if you have absolutely totalled yourself on the previous exercise and then on the working set of the following exercise. What you will be giving in terms of neurological fatigue vs what you will gain in terms of actually working the target muscle will be minimal.
The evening was then spent watching Vincent Kompany’s testimonial game at Etihad stadium which was amazing to see such a good celebration of a true city legend.
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Hey guys, second day training post comp and it was leg day..
I had the pleasure of being in the company of very good friend and fellow team mate @timaspinall .
We have had this session planned for a while & there was a lot of excitement actually getting it done.
The advantage of that excitement is you end up burying yourself in the workout as you been looking forward to it.
We are both 4.5 weeks out to the British finals so we pushed each other massively.
Workout layout was
•lying ham curl 8-10,10-12,12-15
•seated leg press 8-10, 15-20
•pendulum 1×8-10
•Glute bridge raise 1 x triple drop aiming for 10-12 first set
•leg extensions 2 x 12-15
•adductor RP 15-8-6
•calf raise 2 x 10-12
I am absolutely fried though_________________________________________
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Was a top session. There was no backing out or dropping the intensity at any point. This will be continued through to finals !!
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Yes I’d always disclose everything as you don’t know how it may affect medication they give you etc.
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Rest day today so just the usual office work in the day and then I headed to do some posing practice and get put through my paces by my friend Dean Butler who did this with me for last years shows. Definitely makes a big difference, getting into poses quicker, holding poses, controlling breathing and really tightens you up and brings out condition further.
We went through quarter turns about 10 times, then mandatory poses 10 times. Feels like a workout when done properly. If you aren’t practicing posing daily by this stage of prep you’re missing a trick and cutting it fine.
Tomorrow I head to Manchester for legs with Oscar at Front Line gym. Buzzing for the session and for a proper catch up after.
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Try some health supps to help with sleeping. Sleep stack I rate from supplement needs and since using I’ve slept sound. Also stress can be an issue so reducing this is key. Try the Halcyon product from TrainedbyJP nutrition for this.
Next thing to look at is how you’re structuring your split to see if you’re getting enough rest between sessions if you’re saying you’re sore going into the next session.
How is your hydration, this can be a big factor and one that’s not given enough importance.
There are many more things that could be causing you to feel as though you aren’t recovering but try these three things first and see if it makes a difference.
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So PUSH rotation 3 went down this morning. Strength had dropped a little on a few lifts. This does tend to happen on my pushing movements first coming towards a show. Whether that’s because it’s my ‘weaker’ area physically I don’t know. I keep an eye on form and as long as this is staying tight I can deal with a slight drop in weight moved. I’ve tried to fight it too much before and lost all focus on actually working the muscle. The back off sets were all matched or progressed.
I think as you get closer to a show yes it’s important to not purposely drop the weight down and give in to your feelings of tiredness etc as 9/10 you can do it. But there are the odd sessions where it just isn’t there and in my opinion you’re better working with a weight that will challenge you but that you can perform with good control and really feel as opposed to just moving weight for the sake of it to make the log book look good.
Tomorrow is a rest day and much needed ahead of leg session up in Manchester with Oscar which I cannot wait for as we both are getting ready for the PCA finals.
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Yeah I remember this feeling on yohimbine at a high dose. Permanently had blocked nose.
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Top PULL session today. Was rotation 2 and the first time I’ve hit it again since starting the new lab. Strength up so happy with that. Hopefully improvements have been made on my back from last year which was the feedback so 5 weeks time will tell.
Rest of the day was spent chilling with the gf, went for a walk and a coffee and then did some gardening. Perfect Sunday.
New week tomorrow so fresh and ready to go. Push session in the morning and then a busy day in the office.
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Hi Tom, as Clare says it’s not something that can be planned. You may need one deload/rest after 12 weeks and then another after just 6 or 7. You may need a deload week or you may need a complete rest for a number of days. This comes down to listening to your body and noticing what’s happening with strength, physique , weight, appetite etc.
Do not train to failure if doing a deload. The reason you need a deload is due to pushing as hard as you can for a sustained period of time. The word itself is an giveaway. Just reduce the load to say 75% and pick maybe 6 exercises and have a couple of sets of 10-12 reps or 12-15 reps. Keep away from failure.
Keep it the same with your split too so if doing push pull legs keep to this.
If you don’t feel better then a full rest for a week could be needed or look at what you’re doing for recovery.
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Had a top day today. Bit of shopping at Trafford Centre with the gf and then headed to watch PCA show that Hilly and Oscar were competing in. Both brought an excellent package to the stage and was just a pleasure to be there to support them. Holly placed 3rd and Oscar won his class and then went on to win the overall, and thoroughly deserved. What an incredible transition to bodybuilding class and looked like he’d been in the bodybuilding classes for years.
I get as much joy from watching others compete and seeing them do well as I do competing myself. I love to support and encourage others. I believe being a ‘sponsored athlete’ is more than just promoting a brand and trying to benefit from social media exposure. For me it’s being part of a team, and wanting those in that team to succeed. Unfortunately there are always selfish individuals who will just look out for number one, and unless it benefits them personally won’t go out of their way for others, and just take. But in life I’ve always enjoying giving support and encouragement. Yes people take advantage of this and use you but don’t let it stop you. Don’t change being a good person. Those who are true will recognise and in time the support is returned when you need it from those that remain true.
Anyway enough deep thoughtful stuff, must be getting further into prep getting all soft !!
Up for PULL session tomorrow and very motivated by the boys today.
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Yeah I’d open the session with a couple compound chest exercises then something like a fly movement then hit a couple shoulder movements like side raise , cuff raises etc.
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Ok thankyou. Then obviously on shoulder dominant day, do couple of compound presses then chest iso moves towards end of session?[/quote]
Yes mate. So say a DB shoulder press followed by machine press or smith press.
Or alternatively you could hit DB shoulder press then high incline smith press to bring a bit of upper chest in too. And then on your chest dominant days do say low incline DB press followed by machine shoulder press and then hit a fly movement.www.trainedbyjpclothing.com - The most anabolic clothing ever! |
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Yeah I’d open the session with a couple compound chest exercises then something like a fly movement then hit a couple shoulder movements like side raise , cuff raises etc.
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I think if you’re training 5 or 6 days in a row, with real intensity, trying to progress lifts, taking lifts to failure, then you would burn out and feel you need more than a days rest. Try hitting no more than 3 days in a row then resting and see if that makes a difference. Or 2 on 1 off etc.
Listen to your body though and sometimes even when training the way just mentioned with more regular rests you may still need more than 1 day off if proper beat up.
It could also be a sign you need a deload or rest week if you’ve not had a proper break in say 12 weeks.www.trainedbyjpclothing.com - The most anabolic clothing ever! |
www.trainedbyjp-nutrition.com - highest quality supplements on the market.