oscar Young
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I feel with the RDL, it’s goal dependant. And that’s the question you ought to ask yourself, what’s my goal?
If your goal is to hit the whole posterior chain then just pulling up and down will do the trick…off course with mechanical tension.
If your goal is Glute/ham, i would pull from pins in a squat rack & I’d use a band to cue my hips to sit as back as possible to be able to hit the hamstrings & glutes. I’d also pull each rep from a dead stop , that way there isn’t a stretch reflex at the bottom. You’d have to contract and initiate the movement strictly with your hamstrings.tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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Clare nails it above here to be honest.
Look at it from a principals of hypertrophy stand point..if you are nailing all of them at some point across the sessions then fair enough.
Assess the movements and see if they work for you and serve you. Now look at the muscles and see how the movements affect them. What is working first and what’s working most.
Then there has to be a fun element I suppose, if you having fun & enjoying the plan , chances are you’ll progress. 🙂tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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18 days out , weight still at 90.2kg and not budging for a second day.
The tough decision has been made to fight hard & as a result we pushed cardio from 30 minutes to 60 minutes for the next 3 days, then take 2 days off during which we will drop calories as we give the body a rest.
This should hopefully illicit the response we are after.
Just finished push earlier, decent session. Strength is holding but towards the end of the session I was absolutely flagging which is expected at this point.
This mornings cardio session was by far the hardest thing mentally. Really struggled but got it done. It’s in the bag. Tomorrow is another day 🙂
Push session was :
•smith Machine incline chest press 5-9,10-12
•low incline Dumbell press 2 x 8-10
•assisted dips REST PAUSE 12-6-3
•pec Dec 1×15
• seated machine Lat raise REST PAUSE 15-8-6
• EZ bar cable upright row 1 x15
•pec Dec for rear delt REST PAUSE 12-8-6tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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Today was a tough day mentally, as I’d trained 4 days in a row I’d thought take 2 days off, but on the second day of rest which is today . It was a back and forth debate in my head whether I still had it in me. So I flipped a switch and off I went to flex and tone.
Headphones on, an hour later I’d absolutely ripped a full session full of Pb’s .
The battle is always in the mind.
Had to however auto regulate the session as I’m back in tomorrow.
Session was:
•RDL MACHINE X 1 (8-10)
•CHIN UP X 2 (8-10)
•CHEST SUPPORTED UNILATERAL ROW RP 10-8-6
•HACK SQUAT 1 x 12-15
•ADDUCTOR RP 15-8-6tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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My man, post show/the lead up is looking good. Always a pain when the body doesn’t respond, but in several cases it’s taking a step back in order to leapfrog forwards. The process is never linear and sometimes less is more, so cliche’ but so relevant and the idea of being outworked resonates deeply within us, especially during prep. We all know this but prep brain is a fickle thing. The scales can be your worst enemy and they often don’t correlate to what the mirror shows.
Amazing stuff with the Pakman – remember seeing him or should I say his calves at Bodypower a few years back, blimmin’ insane. He definitely has an interesting take on training and a lot of his methods make perfect sense, especially when pushing the envelope of your maximum potential. A few months ago I was speaking to someone who was fairly new to training and as happens in a gym, he discussed his training was based on Ben Pakulski’s methods. He was attempting to contract and activate every fibre during every movement. Fantastic, however this was limiting his development as he was barbell squatting with 30kg to ensure maximum stimulation. Definitely think Big Ben’s teachings are valuable to trainers at all levels, however personally I think it can detract beginners from the basic foundations but it’s like with all training methods – RIR, pivotal reps, DC etc – they all require that basic foundation.
Have you still got all of your treatments in place in the lead up to the finals?_________________________________________
Comp history:
NPA South West 18th August 2019
– 1st: NPA South West 2019 Novice 1st Place
– NPA South West 2019 Best Male 1st Timers
– NPA South West 2019 Best Transformation Male
– NPA South West 2019 3rd place overall
__________________________________________________________________________________________
Lifetime natural – first show 18th August 2019.
Next show – 27th October 2019: British Championships
Journal – Road to First Comp
Instagram: samking104
Not at the moment but yes will probably book some treatments next week. 🙂
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Like Clare mentioned , i normally just take 1×12-15 or a rest pause at most.
Now with lats it’s not that Straight forward..
Big big tip for lats
Externally rotate the arm & protract the shoulder
Another thing is counter force either through the other arm or the feet or both.
These are very essential if you are to get anything whilst training lats.tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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• hack squat – Cybex
•leg press- that’s broad as there’s many angles , we got 5 different ones on my gym .
Leg curl (seated) : prime
Lying leg curl : Atlantis
Leg extensions: prime
GHR :Atlantis
Pendulum squat: Atlantistb-jp.com/collections/clothing - The most anabolic clothing ever! |
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I’d simply use a Machine or the Smith where you got clips at every level & if in trouble you can just rack it back. Safety should always be a priority
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Hello guys so we back under 90kg today. All that was needed was a lie in I think as I’ve had a couple of early mornings and that.
I was also Back posing today with Rosie…and it showed the importance of keeping on top of things as she still had to correct some bad habits that started creeping in..
It was very tough with legs feeling battered and that but we are back in full flow now and pushing to be better than the qualifier.tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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Stress=Inflammation = elevation of cortisol = water retention ..
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Hello guys , weight hasn’t been budging much even after adding 30 minutes cardio, and a 500kcal drop.
I must say my head wobbled this morning as I’m trying so hard and it’s always a tough pill to swallow when you stand on those scales and they tell you different.
But the future belongs to those who push on , and push on we shall. Had a chat with Jordan that eased things. Tomorrow is a new day..big week ahead…all guns blazingtb-jp.com/collections/clothing - The most anabolic clothing ever! |
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I am fully with Clare 100% …8 weeks max ..should tidy things and create an environment to allow you to push on again with optimal results
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Afternoon my people , full days course with bpak today..but learned sooo much … big takeaway you can all apply in your training is everybody knows the external stuff, you lift more weight for more reps over time & progress in that direction something will ultimately get bigger until something breaks or something else gets bigger that you didn’t want to get bigger
Execution then becomes important because is the one thing without challenging weight, without doing more reps and more sets puts more of the tension and more of the weight where you want it. Therefore there is a huge amount of potential progression by just improving execution.
Execution and effort exist on a continual .
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http://www.trainedbyjp-nutrition.com – highest quality supplements on the market.couldn’t agree more. massive fan of bpak. such a knowledgeable bloke. how you feeling for these last few weeks? [/quote]
Yes he’s brilliant bud I fully agree. Worth his weight in Gold! The last few days have been tough. With food down & cardio back in, it’s been very very taxing . But one step at a time & one day at a time , we will get there 🙂tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market. -
Afternoon my people , full days course with bpak today..but learned sooo much … big takeaway you can all apply in your training is everybody knows the external stuff, you lift more weight for more reps over time & progress in that direction something will ultimately get bigger until something breaks or something else gets bigger that you didn’t want to get bigger
Execution then becomes important because is the one thing without challenging weight, without doing more reps and more sets puts more of the tension and more of the weight where you want it. Therefore there is a huge amount of potential progression by just improving execution.
Execution and effort exist on a continual .tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market. -
Numbers that people give here don’t matter & are not relevant to you. Even the people giving them don’t keep the same variables from one prep to the other as circumstances are never the same from one prep to the other. But As @kuba1000hotmail-co-uk-cielen mentioned you go low as needed. You generally do what’s needed to put you in the best place to win. 🙂
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