[Michaela]

Wednesday 10/25/23

40 min fasted cardio, followed by posing rounds and stretching

Glutes

Body master calf press
4p x15

Adductor
Stack +3p x12

Abductor
205 x15

Smith glute bridge
5pps x8
4pps x12

Split squat
135 x22

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

Hey Michaela !

Can you talk about how you manage your volume during your sessions ?

Especially contest prep vs Off season. I suppose that volume varies way less during Off season when calories are higher, sleep more etc !

During prep, how low can you go compared to peak Off season to maintain strenght ?

Are you still performing at two weeks out every show ?

You can scroll through the log and see exactly the answer to your question! Not much changes other than I may go from 2 work sets on a movement down to 1 the closer the show gets. And about 2 weeks out I scale back on proximity to failure. Strength doesn’t change much, I may go through a period of no progression or a slight regression, but then it will pick back up so by the end everything pretty much equals out, for example my hack squat went down in the middle of prep, but is now at the end of prep is back to the peak strength it was in off season

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[Michaela]

Tuesday 10/24/23

40 min fasted cardio, followed by 3 sets of abs, and posing rounds

Non training day. Body work, sauna, cold plunge at normal training time

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

You’ll only know if it’s a good option for you if you commit to it and see how you progress over time, how you like it, etc! Give it a go if it’s something you want to do!

TBJP Nutrition: Michaela10
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[Michaela]

Have you watched the educational videos from Jordan as well?

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[Michaela]

I see this is an old post. How did you get on with the training?

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[Michaela]

Monday 10/23/23

No cardio, 20 min outside fasted walk

Quads

Cybex hack
5pps x10 (+1 from lw)

Rogers press + band tension
5pps x11 (+1 from lw)
4pps x13 (+1 from lw)

Leg ext
70 x15 (+3 from lw)
70 x12 (+2 from lw)

Smith split squat
185 x10

TBJP Nutrition: Michaela10
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[Michaela]

Not yet, but any of the others I have tried are a slam dunk. Caramel biscuit is my fav

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[Michaela]

If you’re still making progress on current plan I would just keep riding that out. If you are still wanting a change regardless, then just try the other split and see how you get on with it progress and recovery and desire wise!

TBJP Nutrition: Michaela10
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[Michaela]

You have room to come up. I’d say coming up another 20g would be good. And just adjusting based on recovery and body fat accumulation

TBJP Nutrition: Michaela10
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[Michaela]

Sunday 10/22/23

40 min fasted cardio, followed by 3 sets of abs, and posing rounds

Non training day. Recovery work and cold plunge at normal training time

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

Saturday 10/21/23

40 min fasted cardio, followed by 3 sets of abs, and posing rounds

Upper day

Wide grip pull down
2 sets

T bar row
1 set

Seated db lateral
2 sets

Rear delt fly on pec Dec
1 set

Plate loaded chest press
1 set

Tricep overhead ext
2 sets

Seated db hammer curl
1 set

TBJP Nutrition: Michaela10
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[Michaela]

Friday 10/20/23

No cardio, 20 min fasted outside walk

Hams

Leg ext
95 x15

Seated curl
160 x10 (+1 from lw)

Lying curl
95 x10

Body master squat
9p x11 (+1 from lw)

Adductor
Stack +2p x12

Bb rdl
225 x15

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

Yes it will be fine. But you can also keep it chilled in your meal bag with an ice pack if you’re worried

TBJP Nutrition: Michaela10
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[Michaela]

I don’t see a problem with it. Just try and and see how it works for you. If you progress well with it then keep on. If you notice any negatives then adjust!

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock