[Tom Crowther]

just wanted to share a back double progress this is in the space of 10 months and i’m pretty happy with it
lifts have progressed a lot and that’s all i’ve really focused on, for example my barbell row went from a set of 10 with 55kg to a set of 10 with 110kg which i’m pretty happy with. a big thank you to @Jordan_peters because i’ve followed you so closely for the past year and everything you put out there has helped me so much

[Tom Crowther]

legs today

preacher curl 4
precor leg extension 3
kneeling hamstring curl 3+ drop
hack squat 3
hammer leg press 3
toe press 3

that session is a bastard to do but it’s fun

[Tom Crowther]

chest and shoulders yesterday

mid incline smith 3
low incline dumbbell press 2
hs dip 3
precor pec dec 3+ dropset
trotter side raise 4
cuffed lateral raise 3
ez bar skullcrushers 2

back today
barbell row 3
underhand pulldown hammer 2
chest tbar 4
hammer dy row 2
hammer iso row 3
rear delt cable row 3
shrug machines 3
seated cable curl 1

really enjoyable sessions

[Tom Crowther]

forgot my session yesterday i did pull

rdl
180kgx3 150×6

cable row sa
2

upper back row
3

gym 80 pulldown
3

hs iso row
3

rear delt row
3

shrug machine
3

[Tom Crowther]

hit a lovely arm day today as i didn’t have a session planned but i’m off of school so i had nothing to do

cuffed laterals 3
preacher curl machine 3
ez bar skullcrushers into close grip press 3 felt really nice even tho the bench was a bit narrow
ez bar curls 3
overhead cable extensions 3
reverse curls 5 set cluster for the fun of it

[Tom Crowther]

cold felt good enough to train with, didn’t affect my session at all really nice push session went down
everything progressed in weight or reps and better form on every movement which is something i’m really prioritising as i can get attached but funnily enough im getting close to those numbers i want to hit with better form , food is doing wonders and still got so far to push

i felt bigish today even in my oversized stuff 2xl , which is a good sign anyways even though

incline dumbbbell press
75s x4 60s x8 for the second time doing it in 5+ months i’m pretty happy with it (dumbbells are in lbs i’m not that guy , yet)

shoulder press machine
pin 8 x6
pin 7 x6
pin 6 x8

precor close grip press
210lbs x4+1
190lbs x6
170lbs x10
120lbs x6 (dropset)

precor pec dec
170lbs x6
140 x9
130 x10
100 x6 (dropset)

trotter side raise
pin 9 x8
pin 9 x6
pin 7 x10
pin 7 x9
pin 5 x5 (dropset)

cuffed lateral
30lbs x7
25lbs x10

sa cuff pushdown
45lbs x9
40 x7
30 x13
30 x10

[Tom Crowther]

A little quiet from me as Monday I hurt myself in push , in my overhead press I had some real pain in my rhomboid area , I was able to do everything in the session if I was careful not to retract my scapula

I let it rest tue and wed and then went in today for pull, during light warm ups on pull downs I then heard/ felt a serious crackle in mid back/ rhomboid area , it’s very very sore now!

So plan is , drop back to cruise , no point ever blasting while injured

I will do my usual rehab approach of work every session avoiding pain

So today for example I was able to do upto half a stack before it then went , so I know In a few days again once the initial trauma of the injury settles , I can do like pin 1 pull downs , I will do that until I can do pin 2 then 3 etc , this may take weeks, it may happen slower and take months , impossible to say at this point , and impossible for any physios etc to tell me So I always just crack on myself and rehab stuff

Training will have to be

Push +’rehab

Rest

Legs + rehab

Rest

Etc

I maybe a little quiet for the next couple weeks , hard to say how I will mentally feel, but so far I’m not too bad as I have injured many things and I have my rehab process nailed down and know exactly what I can get away with in terms of feel and what would set me back

I did need to cruise , and this based on initial feel will be an 8-12 week recovery , so it actually works well from that perspective . I also may aswell diet down , so then I can re add food and drugs at the same time once injury is over.

Frustrating , but it is what it is

sorry to hear this Jordan, hope all goes well with the rehab and you can get back to pulling some heavy shit soon

[Tom Crowther]

i did what i could today
had a cold for the past few days but it got worse this morn but because i trained with it for the days prior i decided it would be fine, it was not
still pushed as hard as i could but i couldn’t keep going

precor leg extensions 3
hack squats 2
leg press 1
hammerstrength single leg curl 1
seated calf raises 3

i don’t feel worse after the session which is good but it’s never good having a cold

i was a bit pissed off with the session but i can choose to look on the bright side because i now know how ill i have to be to take a day off haha

unless i’m miraculously recovered tommorow it’s no training although if i’m feeling better than today i’ll go hit arms

[Tom Crowther]

Push today

super incline hammerstrength press 3
cable press
2
hammerstrength dip
3
precor pec dec
3 +1+1 (rest pause)
trotter side raise
4 +dropset
sa rope pushdown
3

this session felt great progressed every lift with either weight or improving form

calories have gone up today after weight stalled for a week

finally have a good amount of food since the diet so happy

[Tom Crowther]

just had a quick check over my form on Rdls today with Oscar as he is the king of execution through ig, gave some great feedback which i’ll take into my next session and improve

This is what it’s all about constant progression and improved execution on movements and the execution part i’m only just fully applying now lol

Im not just throwing weight from point a to b and i’m pretty sure my legs will look much improved in the next 2 months because of this

Oscar is the man when it comes the balance of form, execution and of course intent. [/quote]
Certainly is THE man

[Tom Crowther]

just had a quick check over my form on Rdls today with Oscar as he is the king of execution through ig, gave some great feedback which i’ll take into my next session and improve

This is what it’s all about constant progression and improved execution on movements and the execution part i’m only just fully applying now lol

Im not just throwing weight from point a to b and i’m pretty sure my legs will look much improved in the next 2 months because of this

No problem mate …when doing heavy sets , the secret is to stay in the moment, stay in the rep, not the one you just did or the one after , just the one you are about to do .

That helps with headspace as when fatigue creeps up skill acquisition will always suffer . So protect your headspace so when that fatigue presents itself, you can still do what you need to do . 🙂[/quote]
little improvements like this are helping so much with training at the moment things have never felt better in the gym

[Tom Crowther]

just had a quick check over my form on Rdls today with Oscar as he is the king of execution through ig, gave some great feedback which i’ll take into my next session and improve
This is what it’s all about constant progression and improved execution on movements and the execution part i’m only just fully applying now lol
Im not just throwing weight from point a to b and i’m pretty sure my legs will look much improved in the next 2 months because of this

[Tom Crowther]

big leg day today was watching Kuba and Oscars recent leg day on Youtube and it looked a fun session so i got after it today

adductor to start 2+1 rest pause
seated hamstring curl 3
rdl 2
kneeling hamstring curl 3
pendulum squat 3
sl hammerstrength leg press 2
hammerstrength seated calf raises 3

everything felt great despite having a cold hit an all time pr on Rdls which will be on ig :tomcrowther__
if anyone’s wants to check it out

[Tom Crowther]

big arm day today cause i had an hour

preacher curl 3
big rope pushdown 3
ez bar curls 3
reverse curls 2
sa overhead extensions 3
cable curls seated 3
side laterals cluster 5

woke up at 186lbs today

[Tom Crowther]

it was back day today

barbell rows to start
112.5kg x6
122.5kg x4
100kg x8
felt beautiful and nice and controlled 3 plates will come slowly but surely

dy row single arm
65kg x6
55kg x8

precor upper back row
104.5kg x6
95.5kg x7
77.7kg x9
59kg x7 (dropset)

hammerstrength iso row single arm
80kg x5
71.25kg x8

everything felt really nice today progressed everything in some way

never felt so happy with training and it’s only going to get better from here