oscar Young
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Hey Oscar, hope you are having a great weekend!! I see you’ve always had a high protein diet, have you ever had less protein in your diet and if so what are some differences you’ve noticed? Is your recovery better?
I don’t know any different Veljko , always prioritised protein. 🙂 [/quote]
Thanks for the answer. Good luck at the next show, rooting for you!![/quote]
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After a lot of research I’ve developed the plan I’m going to use the only thing I’m unsure of is stiff legged dead’s on pull or leg day???
I would have them on pull day Brenden 🙂
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UPPER
A very productive session this afternoon. I took 7.5pps for a solid 5 reps on the Atlantis incline chest press which is a all time PB. We will take that with both hands at this point in prep . Do we think 8plates is there ? We shall see 😜.
Atlantis Flat converging press to follow, set up cost me here as I was slipping backwards, work still got done nevertheless and progress was made . Then overhead press with the pin loaded converging press . Such a smooth machine and ties in nicely at the top to bias clavicles and delts . A bit too light so @gym_pin to the rescue here .Someone asked me this afternoon how I’ve managed to stay on this piece for that long and continually progress . Firstly my progress here has NOT been linear . Sometimes I have had to regress loads taking one step back to allow for 2 steps forward . I don’t view these resets as regressions at all . I pride myself in the quality of my reps and what I get in return from an adaptation standpoint. So it’s simply a case of dropping my ego , holding weight there or taking a step back and eventually there’s a breakthrough. Once that’s done, it’s a simple 1.25kg biscuit each time . Marginal improvements will always compound in the end . There’s a few reasons but this is the main one I see most struggle with . Now I must add the goal is never PERFECTION, the goal is just to be better each time.
Finished with some upper back work , and lat work . Chest supported dumbbell rows here . Very much underrated movement if you ask me , but that’s a story for another day. Tested this out just in case the T bar row I use today has to go into Thursdays session if my hip doesn’t play ball going forwards.
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Best thing you can do is try …go with your Instincts and find out. As kuba alludes , invest in a coach . It will speed up the learning process
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REST DAY
Not much to report , Cardio first thing followed by a busy day in work .
Some steps this evening to unwind & now off to bed 🙂tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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I would follow them as they are laid out Alfie .. and a t bar row or chest supported DB row might suffice here 🙂
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PULL & HAMS
Today’s session was very testing. Legs felt a bit tired & it took me a while to get going. But a little pep talk to remind myself who I am and the sacrifices I’ve made to get here worked a treat . Because there’s still work to be done …..a lot of it . But without that reminder I felt foggy 🌫️, probably just fatigue playing tricks .
After the reminder came great clarity .They say fight fire with fire , well , fight words with words in times of doubt . Rest day tomorrow that I am ready for . 🙂
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Hey Dan ,
Managed to open it . That is not an SLDL , it’s an RDL .When performing an SLDL , you don’t drive your hips back or lead through the hips , the knee angle also has to stay consistent throughout the lift so there’s no leg drive at all thereby putting all emphasis on erectors .
What you’ve done here is shift your hips back which then lengthens the hamstrings and glutes and also you had a slight bend in the knee each rep . It’s not wrong , it’s just a different movement biasing hamstrings, glutes.
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Hello Dan, can you please send this to my DM please and the link isn’t working. Thanks
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DELTS AND ARMS
A good day pressing on the @atlantisstrength shoulder press . 7pps for 5 plus 1 assisted rep, that’s 2 reps up from last week , then second set of 7pps + 5 a side for 4reps , followed by 5pps for 13 reps . We will attempt that second set as my first set next week and aim to progress that.
Marginal gains is the goal in every session. Eventually they all compound at the end . Just show up for practice everyday.
Tricep compound to follow and a shed load of delt , tricep & bicep isolation work . The pump was loyal 😮💨.
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REST DAY
Cardio first thing , a full day of work to follow. A good day . Ticked of my list , we go to bed and look forward to tomorrow delts and arms 🙂
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I agree with kuba , if you bullied 55’s to 15 reps , just get a spotter , pick up 60’s and do as many reps as you can with decent form. Log the weight on your log book . Look to come back and bully another rep each time , even if it’s an assisted rep .. slowly but surely you’ll own those 60’s .
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Martin go for it , you are in a great position. As you go forward you will have to adjust your split, frequency and volume to allow you to recover as you are doing BJJ too . So first question I’d be asking here would be what is your split ?
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LEGS
This session has over the past week evolved into a leg day . I used to do quads on a Monday and hamstrings , adductors on a Thursday .
But the v truth is I need more hamstrings than I need quads based on the feedback last showing. So I started throwing a set of adductor and lying hams in this session not only for frequency but both also act as a warm up and preparation before I do the pendulum.
So that’s what I did today as well.Great session overall . Nothing heroic but progress made . That’s the be all and end all of everything.
Today was a good day 🙂
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REST DAY
Great day at ultra flex for kuba team meet…I was fortunate enough to be invited to speak and I am grateful for it . I was also fortunate to also listen to other speakers talk .
So much to take away from what was a superb daytb-jp.com/collections/clothing - The most anabolic clothing ever! |
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