[oscar Young]

Hello Ross how’s things going ? You seem to be making good progress here

tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[oscar Young]

REST DAY
I had very bad hiccups yesterday . Post training into the night. I had to take sleeping pills.
That’s meant I woke up at 11:30am not knowing what time it was and where I was . lol
Anyway a bit of studying earlier , cleaning the gaffe, laundry ???? on stinky training clothes.
Dinner soon then Netflix time 🙂
Tomorrow we embark on a 2 day consecutive training bout starting with a pull … barbell bent over rows in my head.
Sunday delts and tris

tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[oscar Young]

I think if you’re serious about Strongman competition this needs some work mate.
I’m not going to pretend to be an expert in this space, I’d seek out Adam Bishop, say you’re a member of the site here and see if he can help with your programming. I imagine it will be a charged service, but one well worth it.

This is out of my depth , so I was going to tag @bigbenchriche . But he’s already pointed you to the right direction. Hope you get some help

tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[oscar Young]

Thanks for the response. I compete in strongman so size and strength is what I’m looking for not so much development

Ok that helps …can you outline your current plan with all movements on it please ?

_________________________________________

http://www.trainedbyjpclothing.com – The most anabolic clothing ever! | http://www.trainedbyjp-nutrition.com – highest quality supplements on the market.

[/quote]
At the minute I only have access to a smith machine so basically this is my program at the moment
Legs/shoulders
Squats 5×8
Seated shoulder press 4×6-8
Side raises 3×10
Rear racies 3×10
Chest/back
Flat bench 5×6-8
Rack pulls 2×6-8
Bent over row 4×6-8
Shrugs 4×6-8
Ez curls 3×6-8
2 days on 2 days off. I’ll rotate shoulder press with behind the neck press and same as I rotate flat bench with low incline bench [/quote]
Is this all one session?

tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[oscar Young]

Thanks for the response. I compete in strongman so size and strength is what I’m looking for not so much development

Ok that helps …can you outline your current plan with all movements on it please ?

tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[oscar Young]

LEGS
The Stars align again ….
3 sets adductor
3 sets lying ham
3 sets leg press
3 sets leg extension
3 sets calves
600kg is now moving for 7 reps, we will bully that to 10 reps . Then add a band after

tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[oscar Young]

I think some of the latter posts have nailed it mate
What’s your training goal? Are you primarily focussed on physique development, or are strength sports your key pursuit?
If it’s the former, your current strength is largely irrelevant provided it’s moving in the right direction.
If strength is the focus, then yes, we need to help find a way to get your numbers moving more quickly

@liamhill rich here not only makes valid points but asks very important questions which will lead us to the right direction.
What is your goal? Strength or delt development.
By the sounds of it your delts are lagging & you solely rely on getting stronger (which is necessary ) but what about other variables like execution, effort ?
Because these all must co exist in a set .
Intensity/execution /effort

tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[oscar Young]

As Kuba said that’ll be programming & mostly exercise sequence on your sessions will affect that .
So maybe you’d need to alter your split to add a delt & tris day or alter the sequence of the movements . E.g if you got 2 push variations you can do a chest press first on one rotation as your main lift then start with a shoulder press on the other rotation.

tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[oscar Young]

After a good rest day yesterday
,we commenced on push today .
Productive session as I touched 4plates on a low incline for the first time.
So buzzin with that
SESSION
•Low incline smith press x 2
•Mid incline dumbell press x 2
•Atlantis neutral press x 2
•pec dec x 2
•seated lateral raise x 3
•pec dec x 3

tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[oscar Young]

And have you maxed all these lifts ?

tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[oscar Young]

DENSITY/LEGS
Always a slog & always a tough session. It don’t look it on paper but it’s hard & a drag . But these are the ones that push your physique forward.
On top of everything, I had 226kg on my previous rotation for 5, so was going to attempt 230 for 3-4 reps .
But math isn’t my strong point and I ended up with 240kg on the bar thinking it was 230kg. Surprisingly I managed a double . I’m absolutely chuffed and plan to bully that to 5 reps over the next few weeks.
SESSION
•SLDL x 2
•seated Atlantis row x 2
•Atlantis pullover x 2
•Watson unilateral leg press x 2
•unilateral lying ham curl x 2
•adductor rest pause 12
I am absolutely fried & my hamstrings & glutes are on fire like never before.
Going to bed with a smile on my face

tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[oscar Young]

Ok can you please post your current workouts on here & we can help adjust

tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[oscar Young]

Can we please see your current split ?
Are you getting stronger on your current split?
Are you recovering well between workouts?
Are you doing push /pull/rest/legs/ rest /push/pull ?

tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[oscar Young]

REST DAY
Not done much but wait for the PM’s announcement which didn’t say much . I don’t know what you guys made of it.
Anyway the focus is to always not worry about variables out of your control.
So on that note bed & SLDL await tomorrow ????
_________________________________________
http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |  www.trainedbyjp-nutrition.com  – highest quality supplements on the market.

6 plate gang?[/quote]
I wish … it in the SLDL yet…it might be 5.5pps tomorrow…conventional dead’s will attempt 6pps next rotation though.

tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[oscar Young]

REST DAY
Not done much but wait for the PM’s announcement which didn’t say much . I don’t know what you guys made of it.
Anyway the focus is to always not worry about variables out of your control.
So on that note bed & SLDL await tomorrow 🙂

tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.