oscar Young
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If you had to choose one I’d say a leg press. Depends on what other equipment you got but an addition of a heel wedge on a back squat would replicate the hack bu targeting your quads. Then you could have variety on with the leg press, which you would use to train other masculature & it’d also offer a lot more stable profile
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Hello people , seems I got some catching up to do I had a day off on Sunday where I did not do much to be honest . I’d been away to visit a friend for the weekend and returned Sunday evening.
Yesterday I had a rough day yesterday. Just before leg session I had head colds , shivers and that . Not to mention the hiccups kicked in too ??♂️.
Anyway still trained , altered volume and took one set a piece on compounds on a higher rep range .
I have slept for 10+ hours and even though not 100% I feel much much better .
Plan is to eat nap and rest as much as I can today so I’m fresh for the rest of the week. I’m optimistic I’ll carry on improving If I stay put today .tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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Good question right ?is it easy to create novel stimulus? For me if you tick boxes of what variables are present during a set , so set up, alignment, intent, mechanical tension, over load & effort consistently over a period of time you’ll keep making progress. Off course progress at any given time is never linear but you’ll keep moving forward.
Another big issue with guys who trained ten years plus both A & B is majority of them are stuck in their ways and don’t keep open minds
This is what I admire about Jordan, the ability to admit ‘ I did this and it wasn’t optimal, I spoke to such and such & hes perspective has helped me’ that’s very very rare.
Everyone wants to be their own physician .tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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PULL
Today’s session has left me rinsed. I have had my first bath in years & it felt amazing. Set me up for an early bed.Brilliant!!
•Atlantis incline bench cable pull down using Rot8 handles x 2 (8-12)
•chest supported T bar (5-9,10-12)
•Seated Atlantis row x 2 (5-9,10-12)
•Extreme row x 2 (8-10)
•machine pullover x 1
•rear delt x 3
•bicep x 3tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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Very interesting indeed, I feel once you have trained low volume for say 10 years , then it’s just a case of accurate exercise selection to match goals, nailing frequency & managing recovery, getting stronger with standardised execution from one session to the other i.e full ROMS, perfect changes of direction from eccentric to concentric portions then you can carry on creating adaptations. I think Majority of advanced bodybuilders still struggle to have all these variables on check
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PUSH
Another productive session that I didn’t think I’d have as I felt a bit flat before. I feel it’s from the leg session the other day , as DOMS have been for real on my legs.
But after a good warm up we set off as we meant to go on taking PB’s on the smith incline press . That set the pace for the session ahead.
We now rest, tomorrow we pull .;)
PUSH 2
•MID INCLINE SMITH PRESS
Set 1:5-9
Set 2:10-12•PRIME FLAT PRESS
Set 1: 5-9
Set 2 :10-12 (load the top peg with 50 percent of the weight you normally use)•SMITH TRICEP DEADSTOP PRESS : 5-9,10-12
•PEC DEC
Set 1:8-12
Set 2 : 10-15 (adjust it to drop off in the short)•PRIME LATERAL RAISE
Set 1 : 10-12
Set 2 :6-9
Set 3; 10-12 (adjust to drop off in the short)•REVERSE PEC DEC FOR REAR DELTS
Set 1: 8-12
Set 2: 10-12
Set 3 :12-15 (adjust to drop off in the short )tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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I feel you can still do what you can with what you have where you are and make progress…you can work in different rep ranges , tweak movements to match what you got & that . If not sure you are welcome to ask and we can help 🙂
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I actually find 1-2pm to be perfect. 3 meals in , 3 litres of water in , been awake and moving so for me it’s spot on.
Also if I use any stimulants i find they are out of my system before it’s time to unwind for bed therefore not affecting my sleep & recovery as a result .
Stick with it and you’ll get used to it. Get some DIAL IN down you first . 🙂tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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REST DAY
My legs are written off today completely. But still been getting steps in just to loosen them up . Feel ok overall tho .
Didn’t sleep very well last night , always happens after a leg session. But ready for a very good night sleep tonight.
Got 2 days ahead of training, starting with push tomorrow then pull on Saturday. Big 2 days aheadtb-jp.com/collections/clothing - The most anabolic clothing ever! |
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Hello Jonah, first set just to fully work on the short range whilst also preparing the knee for the 2 compounds that lie ahead without fully fatiguing the quads.
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Hey Dean , I’ll hold my opinion and here what’s your answer to rich first ..:)
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LEG DAY
Absolutely went in today ..big big session. We got a new set up for the pendulum that we are running that has my feet on a 15 degree wedge & much lower the platform than I was previously.
That means more knee flexion, more knee flexion means more quad recruitment.
So I was very happy to take 5 plates here today for a top set for what was 8 clean reps.
Very very made up but I’m absolutely done in. The session was filmed for the website and will be dropping next week on the site so look out for it.
SESSIONLEGS
?Adductor x 2
•set 1 :8-10 short range
•set 2 lengthened range set 2 extended with a single rest pause failure point?Seated Leg curl x 3
•set 1: short 8-12 (hold in the short for a second)
•set 2 mid 6-9
•set 3 lengthened 8-12?Leg extension x 1 set 10-12 (totally overload the top peg)
?2 sets heel wedge elevated pendulum squat: 5-9,10-12
?Seated leg press 1 x 15-20
?Leg extension x 1 mechicnal drop set , load the top peg to failure 8-12, then load the bottom peg to failure
?45 degree 2 x 8-12
?Calf’s 3 x 12
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Mate this is awesome stuff !! Made my day 🙂
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Hey David, the new power beats pro are phenomenal. They are not only comfortable , but noise cancelling, not cumbersome and wrap round your ear very very securely. I strongly recommend these. I’ve tried majority of headphones under the sun. Lol
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REST DAY
A day of rest today …..not much work. A lot of walking and Netflixing. I’ve been preparing for tomorrow leg session too mentally….tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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