Yes DM me on insta and I’ll send you a video demo of how to set it up

I agree with rich here on a modified rack chin. Do you have a barbell and a rack ?

Personally I won’t look to take COR first thing If I can have a heavy carb meal pre bed & have the option of training with sustain/MPS combo which in my opinion would be digested easier and quicker whilst alleviating stress Of trying to cram COR with 20 minutes to spare first thing in the morning..

Emmet please go watch the you tube pull session myself and jordan did . It covers everything you need to know a building a decent back . Any more questions come back here and ask.

Why don’t you just deal directly with the companies involved matey ? Way easier

Rear delts and traps will be hit when doing upper back row variations. In terms of volume you have to start at a baseline & then at some point if you can recover then adjust.

But if you can train hard , then chances are do not need more as you are fully sending the set past failure.

This looks decent to be fair .. on legs 3 I would add a glute kickback variation & on legs 4 instead of a deadlift which is quad focused I’d maybe do a like a pivot press ?

Adding wedges to aid in max knee flexion is definitely going to help bias the quads .

Make sure you are controlling your eccentrics & are owning every inch of the movements

Ensure you are progressing each session on load , reps , execution or all of the above . Even a 1.25kg or a 1kg plate.. it all counts . Don’t make big jumps .

And lastly…

Read more

You can find a good example on Jordan’s IG page not long ago . What in particular do you need help with ?

For upper/lower I’d agree with the team two rotations is more than enough 🙂

Also , how come you only got one chest movement on upper workout ?

On density day 2 it’ll be a tough ask to SLDL , t bar row & squat . I’d maybe opt for a leg press ?

So on density 1 I’d take the pendalay rows out as you’ll have already loaded your lower back with deadlift’s and will be fatigued

Perfect response from Max above . The availability of options is causing paralysis by analysis .

IMO effort sits at the top of the tree . So use what you got , where you are to the best of your ABILITY and you will make progress .

Why not try it Samuel … Jordan has spoke a lot about it & how to structure in the education section I think . So put something together using those guidelines, throw that in here and then we can look at it again if you need a second opinion and then go try it . 🙂

Yes for me visualisation has played a major part . I have to see it in my head first .
Sight is the ability to see things as they are but I believe visualisation is the ability to see things as they could be.
That way you can set a focal point and work on moving towards it.
The word vision comes from visualisation. And once you have a vision… Read more

REST DAY
Been absolutely fried today from yesterday session.
Worked this morning & a bit this afternoon.
But the rest of the afternoon has been spent napping and that .
Early night for me as we have a big chest & back session awaiting tomorrow morning. 🙂

I agree with Stephen’s sentiment above about the spiritual element of Ramadan . Ask yourself why are you fasting ? And the answers will be right there.
Now it’s great you are still pursuing your goals all things considered but don’t push your body to the same limits you were outside fasting as you’ll burn out, not be able to fast & not be able… Read more

POSTERIOR
I tried the new prepare pro this afternoon and boy did it set me up for a great session.
It literally felt right , not over stimmed , just bang on ad focused .
Pulls were much better than last week from a skill acquisition perspective. And managed to progress both sets too.
Very happy with that & the plan is to now bully the… Read more

If that’s true that would be a better option for myself to just order the new I phone, I’ll look into that. Thank you [/quote]
The new i phone 13 pro has got a very good camera with good features in the right hands

DELTS & ARMS
With each session we are getting better .. todays session was no different.
The emphasis of anybody session is to always have everything present . Execution, intensity, effort all at the table .
It’s no different to this session, however , we are extra obsessive on execution here . It precedes everything. Because with these… Read more

Hello Josh , I’ve always used PRO , for that same reason . Comfortable on the wrist . I am
Probably on my 5th pair .
I have also used classic and still doesn’t compare to a pair of PRO .

Thanks rich!

Barbell and dumbbells seem to make it worse, smith machine seems fine!

Let’s say I do 100kg incline, controlled but faster at the beginning and as you say slow due to maximal effort on the last few reps.

I do the same with lighter weight but slower at the start through to the end but with maximal effort effort the same as… Read more

REST DAY
Not much to report today . Fairly normal stuff . Work & adult stuff . Got a wedding on Saturday & the shirt I wore for kuba’s wedding does not fit my arms , so as much as it’s costing me to get another shirt , on the flip side it does mean that training arms separately is paying off.
Speaking of which it is arm day tomorrow 😊

LEG DAY
Session today was productive. I felt strong , progressed all lifts across the board with standardised form.
I’ve posted some clips on my instagram and emphasised the importance of execution. Worth a read .
Absolutely done in , last meal and then bed for me . 🙂

IMO just standardise and do a moving average as max suggests .
And don’t stress about it, so long as you got a routine that’s all that matters. As you won’t regress & will make a bit of progress .
But it’s Ramadan and don’t forget the reason you are fasting .it’s important to keep that in the forefront.

REST DAY
Very chilled day .. Went about my chores ..laundry , cleaning and setting my diary .
Evening travelled to IFBB pros meeting at Rotherham.
It was nice to see other pros and catch up & for the guys to give us an update as to what plans they had for the pro league.
In bed later than usual due to travel.. so night night 🙂

Hahaha touché

I agree with rich here . I actually took my lighter set first and the heavy one after and it worked a treat.
But that’s simply because it’s cold in the gym I train and takes quite a bit to get going.
So try it and see how you get on .

CHEST AND BACK
Another superb session today . The gym where I do this session is soo cold and it takes a long time to warm up .
So today I took a high rep set on the chest press first then took the heavy set after . That worked very well . And as much as I thought I hit a wall on that press , turns out I haven’t.
I don’t know why I… Read more

REST DAY
Early morning start & straight through till midday working .
Had a massage this afternoon… feel all zen and chilled . Prep tomorrows meals and then have an early bed .
We have upper tomorrow ..:)

HAMS & GLUTES
So we decided to add pulls from the floor to this session. My hamstrings are literally destroyed. The DOMS are already as I have never ever felt them . I couldn’t walk straight after .
SESSION

Seated ham x 12 x 10 x 8
Conventional deads x 1
SLDL x 1
Lying ham x 10 x 8 x 6
Single leg glute cable kickback x 15 x 12 x… Read more

cheers oscar! will see as i go[/quote]

Keep us posted on how you get on [/quote]

Hi oscar, just a question regarding density day in my split, am i swapping out both leg days for density or just one? [/quote]
Ideally not mate .. but then again question is what is the priority? What are your needs ?

DELTS & ARMS
Session was absolutely fantastic today .. mega pump .. great connection & big numbers …
5pps for 7 reps on the Atlantis shoulder press on the 2nd rotation… so gotta be patient now in as far as loading is concerned to be able to prolong the progress runway available for this movement.

I use it as a warm up tool , just to bring blood to the surface…I think it’s more of a sensation thing to be honest

They can also be prescribed on a training program simply for stimulus , to emphasise a certain range e.g holding a contraction to challenge a certain portion of the range …