Tim Aspinall
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I’d see a good sports injury/sports massage therapist as it could be that the mobility isn’t quite there following the injury and needs loosening up.
Training wise do some single leg work and progress this at the rate the previously injured leg will allow which should help with even development.
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Legs rotation 1 this morning. Really motivated from yesterday’s 2bros show. Seen the standard that needs to be met in order to be competitive and I feel it’s achievable with continued hard work and consistency.
Really had to dig deep this session as strength is dropping off now with this cruise phase coming to an end. Banded hacks and leg press were the ‘Main movements’ and this was the first session I’ve had to bring the weight down in order to keep form strict and meet the rep range. Was a very good session still and took it to my limits as always.
Will rest tomorrow and get some more work done with Aaron at mofo mechanics to make sure there’s no issues through prep. You use your car day in day out and get that regularly maintained and serviced so your body should be no different.
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Try putting shoulders in with chest and condense it. Pick 3 main delt and 3 main chest movements. Could adopt the push pull legs split then which would allow for more rest but increased frequency. So hit it – push, pull, rest, legs, rest repeat. This will help with the feeling fatigued as that will only continue to get worse.
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Great day with the team at Watford for 2bros British Grand Prix. James and Joe repping for the team on stage and looking phenomenal. Huge congrats and massive respect to both. Really does get you fired up seeing such top quality physiques battling it out.
Was a rest day today so just sat back and enjoyed the show. Got me really up for attacking leg session tomorrow morning.
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I always kept my liss cardio heart rate between 140 and 150.
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Quality session at Ultraflex Rotherham this morning. Place was bouncing so made the session that bit better. Was PUSH rotation 1. Main movements were DB shoulder press, low incline DB press and close grip smith press. Reps were down on shoulder press for first set, but reps were up for first set on low incline press. Smith close grip press weight was increased by 10kg and reps matched. All other exercises were matched or progressed.
Had blood work done today too. Hopefully get results back mid/end next week and then jump back on full cycle for final 15 weeks of prep.
Had a nice chilled day in the sunshine today and then a wedding evening do tonight. Back home to bed now ready for Watford for 2bros English Grand Prix which will be a class show.
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I believe James does back squats, or at least he was definitely doing them not too long ago and got VERY strong on them.
I used to but then as strength grew I found the weight was causing an issue with my knee I’ve had a couple of ops on so I dropped them out. But if you have no knee pain from them and feel them where you should be (not lower back) then they’re a good movement. But I believe there are better movements that can be used. Personally.
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Pull session rotation 3 was a good one this morning. Reps were down slightly on rack deads top set (260kg for 6 which was down from 8 the last time I hit it). Rest of the session weights and reps were matched or beaten.
Tomorrow I’m off to Ultraflex Rotherham to get bloods done and then train PUSH session.
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Recovery capabilities play a big part. Age can be a limiting factor. Training volume vs frequency.
I personally spend about 1.5 to 2 hours. Depends what session. Allows me time to warm up properly, do enough warm up sets and then recover after workings sets, and then stretches too.
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Rest day today. Check in day. Body weight at 235.0lbs. 8 weeks into cruise phase. Getting bloods done on Saturday then when they come back hopefully be starting next cycle. 15 weeks until PCA finals.
So this week I’ve been Putting into practice little things to make myself more productive. I tend to procrastinate so I’ve been setting myself mini goals throughout the day. Time limits to get things done. Keeping my phone out the way etc. I also talk a lot at work as being self employed I’m my own boss so can’t be told to be quiet and work haha. So started putting headphones on and listening to music whilst working and this has helped.
I think it’s important to re-evaluate life, what you’re doing and why, are you moving in the right direction, is there a better way of doing something. That’s what makes life fun. We are in control of all of this to a certain extent.
PULL session tomorrow.
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I will run it as follows:
PULL
PUSH
REST
LEGS
REST
REPEATSo every 6th day the same session will get hit again. Does that makes sense?
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If you are progressing with PPL then no need to change. I’ve been doing PPL since 2014/15 and progressing still so wouldn’t change.
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I’ve always found I’ve got lighter on my feet whilst dieting which has then improved stamina. As offseason progresses i find higher volume work becomes harder in terms of stamina decreasing.
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Legs rotation 3 went down today. ‘Big’ movements were banded v squat and narrow stance smith squat. Strength on the top working set for banded v squat had dropped. The weight was matched (285kg) plus band, but reps were down by 2 (got 6 reps). The ‘back off set’ after was matched weight and rep wise. Smith squat was matched both weight and reps (167.5kg plus bar for 8 reps). All other exercises were matched weight and reps.
Rest of the day was spent recovering and doing the office job. Tomorrow is rest day and check in day too.
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I think you will find with most people they will have one side slightly bigger than the other which is natural. Dry few are completely symmetrical. However, if you are conscious of it then doing iso work can help. But I wouldn’t drop things like squats and leg press using both legs at same time completely. Just pick a few exercises each session doing iso work.
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