[Tom Crowther]

push yesterday

cable fly 3x
incline dumbbell press 3x (reintroduced)
shoulder press 3x
precor close grip press 3x
trotter side raise 4x 1drop
sa rope pushdown 3x

weight is at 184.9 yday morning

[Tom Crowther]

Some advice here… this happens to the best of us . But over time you learn the importance of staying in the moment. In the rep that you are doing …. Not thinking of the one after it , just focusing on one rep at a time then repeating the process during the next rep .

The lack of this means it’s hard to balance expectations as you have not got enough headspace to push maximal loads , have all the variables needed to be present and then still have your mind elsewhere than where it should be.

Pay attention to the ‘NOW’ . It’s all you have and all you can control. Everything else is out of your control

Thank you Oscar, for that, what it is, is that I get so caught up in what loads i want to hit for the session and what happens is i just overshoot the load and i honestly just lose it every time. I’m going to definitely have a good reset of my form on movements over these next sessions and just make sure everything’s feeling right again before I can start to push for more progressions. I’ve just got to really detach myself from numbers at the moment i feel

[/quote]

Exactly mate . Progress is everything, but you have to understand you can make progress in a lot of ways … reps , load (literally micro loading biscuits like 0.25kg , 0.5kg , 1kg) this ensures realistic progressions and also ensures standardised form .

Before I add load , I always ask myself if I was on my own in this gym what would I do … and the load I then choose to add always ends up being the right choice .

A reset of all your lifts will be your best bet at this point.

Otherwise you are just going to end up in a perpetual state of disappointment chasing load, bombing sets and eventually you stop enjoying the process [/quote]

Glad i got your advice I reset my lifts like you said and this was 20lbs off of what i normally do but it felt so much better on my hamstrings it ruined them, the whole session felt more intense aswell as i was properly contracting the targeted muscle properly, I’m so positive that it will show in my leg development this push up always appreciate advice from the guys that know this game inside out that’s why i joined the site haha[/quote]

Hey Tom, this is fantastic to hear . Now build on that slowly but surely keeping standardised form…as you get stronger it will reflect on your legs …keep us posted on how you get on …:) [/quote]
will post physique shots in 2 months to compare just gotta keep working for the time being applying good execution

[Tom Crowther]

Some advice here… this happens to the best of us . But over time you learn the importance of staying in the moment. In the rep that you are doing …. Not thinking of the one after it , just focusing on one rep at a time then repeating the process during the next rep .

The lack of this means it’s hard to balance expectations as you have not got enough headspace to push maximal loads , have all the variables needed to be present and then still have your mind elsewhere than where it should be.

Pay attention to the ‘NOW’ . It’s all you have and all you can control. Everything else is out of your control

Thank you Oscar, for that, what it is, is that I get so caught up in what loads i want to hit for the session and what happens is i just overshoot the load and i honestly just lose it every time. I’m going to definitely have a good reset of my form on movements over these next sessions and just make sure everything’s feeling right again before I can start to push for more progressions. I’ve just got to really detach myself from numbers at the moment i feel

[/quote]

Exactly mate . Progress is everything, but you have to understand you can make progress in a lot of ways … reps , load (literally micro loading biscuits like 0.25kg , 0.5kg , 1kg) this ensures realistic progressions and also ensures standardised form .

Before I add load , I always ask myself if I was on my own in this gym what would I do … and the load I then choose to add always ends up being the right choice .

A reset of all your lifts will be your best bet at this point.

Otherwise you are just going to end up in a perpetual state of disappointment chasing load, bombing sets and eventually you stop enjoying the process [/quote]
Glad i got your advice I reset my lifts like you said and this was 20lbs off of what i normally do but it felt so much better on my hamstrings it ruined them, the whole session felt more intense aswell as i was properly contracting the targeted muscle properly, I’m so positive that it will show in my leg development this push up always appreciate advice from the guys that know this game inside out that’s why i joined the site haha

[Tom Crowther]

Done it today Oscar everything felt brilliant threw some pauses in on everything just played around with it

3 precor leg ext
3 pendulum
3 seated hamstring curl
2 paused rdl
2 hammerstrength leg ext
(just to get everything out of quads because my hip was hurting a bit on Cybex squat press so i left it out today)
3 seated calf raise to finish off

just sent it fully today was looking forward to the session for days

[Tom Crowther]

Some advice here… this happens to the best of us . But over time you learn the importance of staying in the moment. In the rep that you are doing …. Not thinking of the one after it , just focusing on one rep at a time then repeating the process during the next rep .

The lack of this means it’s hard to balance expectations as you have not got enough headspace to push maximal loads , have all the variables needed to be present and then still have your mind elsewhere than where it should be.

Pay attention to the ‘NOW’ . It’s all you have and all you can control. Everything else is out of your control

Thank you Oscar, for that, what it is, is that I get so caught up in what loads i want to hit for the session and what happens is i just overshoot the load and i honestly just lose it every time. I’m going to definitely have a good reset of my form on movements over these next sessions and just make sure everything’s feeling right again before I can start to push for more progressions. I’ve just got to really detach myself from numbers at the moment i feel

[Tom Crowther]

a better session today

super incline hammer press
3 sets

cable press
2 sets

trotter press
2 sets

trotter side raise
4 sets and a rest pause

preacher curl
3 sets

seated cable curl
2 sets

good session had some fun

[Tom Crowther]

shit session today just lost my head

i just have high expectations of what i’m going to do before a session and when i don’t get that it gets to me so bad which i know i need to stop but it’s hard as fuck

nothing else to say. i know what i need to do just keep showing up

[Tom Crowther]

rest day today big back session tommorow

haven’t got a hinge on this back day as my last leg day had an rdl on so i’m sticking with a barbell row with this back session

time to get big

But that barbell row is still being held in a hinging position 😉… so long as you are recovering from it let’s get strong on it 🙂 [/quote]

bending over with weight 🫡

chasing 3 plates for this push which will be a challenge and a half but i’d be super happy with that even if i could get one rep with it haha[/quote]

Yaaas bending over with load .. just keep adding biscuits for progressions & in the end everything will compound and add up to 3pps 😃[/quote]
yep that’s the plan thanks Oscar 👍

[Tom Crowther]

rest day today big back session tommorow

haven’t got a hinge on this back day as my last leg day had an rdl on so i’m sticking with a barbell row with this back session

time to get big

But that barbell row is still being held in a hinging position 😉… so long as you are recovering from it let’s get strong on it 🙂 [/quote]
bending over with weight 🫡
chasing 3 plates for this push which will be a challenge and a half but i’d be super happy with that even if i could get one rep with it haha

[Tom Crowther]

rest day today big back session tommorow

haven’t got a hinge on this back day as my last leg day had an rdl on so i’m sticking with a barbell row with this back session

time to get big

[Tom Crowther]

Hello Tom ,

It’s been a while since we last spoke , so thought I’d check in to see how you are fairing buddy 🙂

Hi Oscar, everything’s going really well at the moment, just started pushing up a week ago and my training performance has responded to it really nicely

Can I ask you what would you typically push food up by when transitioning from dieting to a gaining phase?

thanks for checking in [/quote]

Just by 200-300kcals and typically around peri workout window . So either pre workout meal , intra , post workout or post post workout meal . Once this options are exhausted then I’d move to other meals .. [/quote]
thanks Oscar I think i’ve found a sweet spot with a 200cals increase over the past week weights going up and progressing nicely

[Tom Crowther]

took huge pbs today

weight is definitely creeping up on 2200 which is nice to see

shoulder press machine
6,7,7

precor cable press
6,7,5

hammerstrength dip machine
5,3,10

cuffed laterals
6,8

machine laterals standing
9,12

pec dec 5,8,10

tricep pushdown 7,9,8

progressed every set today with weight which is where i was near the middle of the last push up and i’m only a week in which is reassuring that everything is going well

[Tom Crowther]

Hello Tom ,

It’s been a while since we last spoke , so thought I’d check in to see how you are fairing buddy 🙂

Hi Oscar, everything’s going really well at the moment, just started pushing up a week ago and my training performance has responded to it really nicely

Can I ask you what would you typically push food up by when transitioning from dieting to a gaining phase?

thanks for checking in

[Tom Crowther]

really nice session today progressed with weight on everything

back

single arm lat pulldown
stack for 7
1 off stack 8

precor upper back row
104.5kg 7
95.4kg 8
77kg 10

precor cable lat row
90lbs 4+2
80lbs 5

hammerstrength iso lat row
80kg 5
70kg 7
60kg 11

seated cable bicep curl
10 6
8 9
8 6
6 13
6 5 (rest pause)

reverse barbell curls
20kg 8
15kg 11

forearm curls
25kg 14
25kg 10

only added 200 calories from my lowest dieting amount so i’m currently on 2200 and weights going up pretty slow for the last 3 days so i might look to increase in the next week but really happy with how i’m looking and the progressions in the gym are crackin

[Tom Crowther]

185.4lbs today

was a leg day instead today the leg room was completely empty was switched on so i hit legs because this is the session that can be hit and miss over the past few sessions got back tommorow with a my mate so it all worked out

3 precor leg extension
3 pendulum
(quads were toasted after this)
3 kneeling hamstring curl sl
2 rdls
3 adductors
4 sets of calf’s 2 straight sets and a rest pause (had my legs shaking so bad)

really fun session as it’s not just hammering quads which is what leg sessions mainly feel like for me