oscar Young
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Upper B today .. a very good session.. incorporated some of banded extensions that I seen Jordan run and I am pleased with how they felt …smith incline press back in rotation and it felt so good 😊. Game on !!
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Or maybe
Monday – upper
Tuesday- lower
Wednesday- rugby
Thursday rugby
Friday – full body
Saturday – rest
Sunday – game dayRun volume at rock bottom to start then asses tolerance and adjust as you go .
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Hello Daniel ,
Which movements are stalling ? And have you asked the normal questions about adherence to diet , hydration, sleep routine , stress management and the ability to recover from your current volume ?If all the above are in line , then maybe it might be a case of a simple movement swap or alter the exercise order or rep range .
But let us know first
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Hello team…a day of rest for me training wise but a bit of work to start the day ..loads of reading today has left me smoked ..off to bed I go ..lie in tomorrow in the cards
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This looks good mate ..give it a go
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Training wise volume and frequency will always be one you can progress and recover at . So find that sweet spot and stay there .
Nutrition wise , slow and steady always wins the race .. the longer the run way the better. .
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LOWER
Not a very busy day today I’m terms of work , but very productive. We went into lower session this afternoon. Legs still a touch tender but that’s because of the 6 week lay off .. I will take a rest this weekend then proceed from Monday again .tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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Took the first proper structured upper session for a spin this afternoon . Trying to feel the movements out and find my feet with everything.
The goal is bigger arms and bigger delts, so not only does the choice of movements reflect this , but the exercise order is also very important and reflects this. Train the weakest body part first when you are fresh .
Keeping the prime chest press but adjusting the back pad to the highest angle so to challenge more front delts and it feels very good . Very humbling load wise not only at this angle but also the 3rd movement in .
SESSION
Cable Pushdown x 2
Atlantis Dip x 2
Prime High incline press x 2
Prime Lateral raises x 4
Prime cable Pec dec x 1
Unilateral cable lat pulldown x 2
Atlantis T bar row x 1
Prime seated row x 2tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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@youngoscar would you substitute it for a high incline, or low/regular 45 degrees incline?
@bigbenchriche I get it, overall general trends are progressive for triceps presses and isolation yes
High incline of delts are the goal …
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Question 1 : You can substitute one flat press for another variation of high incline .
Question 2 : if the bigger movements are progressing then every now and then the tricep press will take a hit ..
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Another top day … very productive in work , productive on the gym floor getting after it on a legs session and that was a success
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A few questions? How long have you run the program? If your chest movement is first on the plan and you can’t progress it , maybe you run it a bit too long and hit a wall ?
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A very good day .. we were back in one engine room on a test drive.. done a push session and all felt very good ..
I will use the rest of this week to try a few things , then write a training plan and properly get at it next week with structure .tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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Question is would you be able to do an hours ab training with the accuracy and intensity required?
Or would it maybe be helpful for you to pick a few movements that you can nail and do them frequently across the week build your skill and intensity level up gradually ?
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Hey Husaam,
Personally I like to standardise everything, so for me it’s always continuous reps on hacks , pendulums & leg presses , and that means constant challenge and tension on the muscle which will equal to novel stimulus.
You can choose to pause at the top for a second or two … just keep that standard across the board . Otherwise measuring progress becomes so hard once you start taking longer or inconsistent pauses and all that .
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