Replies – Forums – Michaela – Page 128

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Michaela

Member
October 29, 2023 at 1:14 am in reply to: “What Would Michaela Do”… WWMD

Saturday 10/28/23

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

Non training day. All spent doing preparations for the Olympia. Nails, toes, packing etc

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock
Michaela

Member
October 29, 2023 at 1:12 am in reply to: Reducing Quad Volume and Shoulder Pressing

Based on this I personally would just do one set of each of those quad movements
So you’d be pulling 2 sets out

No right or wrong answer on the shoulder press. Just depends if you can handle the pressing volume based on your recovery, and if your development needs it etc

TBJP Nutrition: Michaela10
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Michaela

Member
October 29, 2023 at 1:09 am in reply to: Coach Out?

Just talk to the coach the same things you have said here. Communication is key on both ends

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock
Michaela

Member
October 29, 2023 at 1:05 am in reply to: Clean bulk

It’s all based on current intake and what your birdies response is to that.

So if you are currently lean and eating in a deficit, just increase calories by 500 and assess progress from there and continue to increase or maintain based on progress

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock
Michaela

Member
October 28, 2023 at 5:40 pm in reply to: “What Would Michaela Do”… WWMD

Friday 10/27/23

No cardio, 20 min outside walk

Hams – 1 week out from Olympia, nothing to failure

Leg ext
95 x15

Seated curl
160 x8

Lying curl
95 x10

Body master squat
8p x15

Adductor
Stack x20

Barbell rdl
225 x12

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock
Michaela

Member
October 27, 2023 at 2:11 pm in reply to: “What Would Michaela Do”… WWMD

Thursday 10/26/23

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

Non training day. Foam rolling, stretching, and cold plunge at normal training time

TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock
Michaela

Member
October 27, 2023 at 2:09 pm in reply to: “What Would Michaela Do”… WWMD

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
TBJP Clothing: Michaela10
Instagram: @michaelaaycock
Michaela

Member
October 25, 2023 at 10:03 am in reply to: “What Would Michaela Do”… WWMD

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

TBJP Nutrition: Michaela10
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Michaela

Member
October 25, 2023 at 9:59 am in reply to: “What Would Michaela Do”… WWMD

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
TBJP Clothing: Michaela10
Instagram: @michaelaaycock
Michaela

Member
October 24, 2023 at 2:37 am in reply to: 4day split, help plz!!

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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Instagram: @michaelaaycock
Michaela

Member
October 24, 2023 at 2:35 am in reply to: Full Body Split EOD

Have you watched the educational videos from Jordan as well?

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Michaela

Member
October 24, 2023 at 2:34 am in reply to: Lower upper split improvement recommendations please

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

TBJP Nutrition: Michaela10
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Michaela

Member
October 24, 2023 at 2:32 am in reply to: “What Would Michaela Do”… WWMD

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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Instagram: @michaelaaycock
Michaela

Member
October 23, 2023 at 9:13 am in reply to: Whey flavours

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

TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock
Michaela

Member
October 23, 2023 at 9:12 am in reply to: Upper/lower to push/pull/legs

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
TBJP Clothing: Michaela10
Instagram: @michaelaaycock

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