oscar Young
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Nothing just happens mate … how long have you run this plan for ? Maybe you need a deload ? Maybe you are rushing sets ? Maybe share your training plan below ? 👇🏿 I don’t know . But what I do know is it’d also help varying rep ranges .
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Day 4 and we had a lie in …spent the day solo which felt good . This evening tho I was out to meet a friend and catch up so more food was had.
Interesting place we went to where a group of you get a stall and cook 🧑🏿🍳 for yourself . They provide all the ingredients, the fire and the food . What a great concept as the cooking itself really.tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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Why don’t you mirror the movements on the A rotation and just do different variations of them in the C rotation. For example:
Incline machine press /high incline DB
Weighted dips
Pendulum/ smith machine heel elevated squat
Chest press variation
upper back row variation
If you did seated ham do lying
Tricep extension either machine /cable
Leg ext (different rep ranges)
Shoulder variation
Adductor t (different rep ranges)
Biceps
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Hello Fred ,
I think this is a good place to start …. In pull A I’d do a vertical lat row first then follow it with an upper back movement preferably tbar row, then horizontal pull , back to upper back and then the rest can stay as is …tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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2 rotations could definitely work., the session looks decent . Start with as little as possible and then add things when you’ve tested fax
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Day 3 and my social battery has taken a hit , spent the day chilling and in my own company recharging. 😂
I have a dinner arranged later this evening with some family so preparing for that as I think it’ll run late into the night as the stories just don’t stop 😅. But hey that’s why I took a last minute visit
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Hello guys ,
Day 2 here and I’ve spent time with family number 2 .. it’s been a lovely day . Sooo much food , so much reminiscing , so much love 🥰
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Well both movement trains the same musculature hence me taking out the shoulder press. Or you can take away the smith incline and leave the shoulder press if you prefer . But my rationale is the lateral raise will hit the side/medial delt , the smith incline will challenge front delts and clavicles (upper chest) . Hope this makes sense.
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On first upper rotation I’d go
Lat raise
Incline smith
Flat chest press
So that way you aren’t doing to movements that are similar one after the other.The rest of the stuff is okay 👌🏿
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Hello team,
Long as day of travelling yesterday. I’ve come back home to Africa last minute to see the family & you know what , it was the best thing I have done .
When it comes to deload , refreshing , having a rest or whatever you want to call it , there’s nothing that beats hanging around the people who love you . It’s awesome ..
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Leggies this afternoon….good session & progress made across the board . Pendulum felt sooo heavy from the first rep ..but managed to squeeze 9 reps , 5kg up 🔝… happy man
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It comes down to preference. So long as your humerus (upper arm ) finishes as close to the midline as possible, that’s all that matters
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PULL
BIG BIG session this afternoon. I am so made up .. think I am slowly back to being myself.. big big tingsss . So happy. 😀
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Great explanation mate!
Would you ever toy with the idea of decreasing the leg volume and maintain the frequency?
Yes off course … that’s an option too . Away for 9 days so should be able to worlk this out properly. And if in doubt , I’ve always got Jordan in my corner to bounce off with stuff like this because I don’t think there’s anyone who understands training better than Jordan .
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Hello Filip ,
It’s important you progress your lifts regardless of split . When in a deficit, at some point your lifts will take a hit . But the goal is to control all other variables like recovery, hydration, sleep and stress management so that then you are able to scrap and progress your lifts even at the back end of. And if volume is tapered accordingly you should be able to progress your lifts all circumstances considered. Push tends to be the first one that suffers for most . But otherwise, with ample recovery you can bully other lifts to the end .
If you were doing full body in a surplus, I’d stick to the same split in a deficit.
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