[ajmorris]

With Reverse Hyper you mean 45 degree glute raise? Sounds great that leg day!?

No buddy, reverse hyperextension, plate loaded. Brilliant piece for glutes and hams.

[ajmorris]

186.2 – Leg Day

Successful arm session yesterday & did some posing post workout, I’m not too far off my heaviest ever and I have some room to keep pushing, I reckon I’ll start prep at around 195, which is in 12 weeks time. I’d love to see another 5 lbs of stage weight this year, which I reckon is more than possible.

For now it’s time to keep working, and today’s leg day is another chance to improve.

Todays session will be

Adductor x2

Seated Leg Curl x2

Safety Bar Squat x1

Leg Press x2 (Top Banded)

Standing Leg Curl x2

Leg Extension x1 Straight set, x1 Rest Pause

Reverse Hyper x1

Standing Calf x2

Machine Crunch x2

Uni lateral Bicep Curl x2

[ajmorris]

Hey mate, so typically I would actually leave some RIR on straight sets, usually I can actually hit 12/12/12 in some circumstances the only change is a little more intra set rest (between reps) on the final set as I am fatigued

[ajmorris]

186.6 – Arm ( rest) Day

Feel well recovered this week despite hitting some big personal bests. So green light on an arm session today. It’s around 30-40 mins long and I don’t mess around but get High quality efficient (mostly metabolic) work completed ✅

Other than that, a busy day of check ins & consults ahead. Already boxed off my 20’min CV and 3 check ins ✔️

[ajmorris]

Hey Aj! On your 3 sets of pushdown, What are the rep ranges? How does the progression look like? (When do you add more weight) cheers!

8-12 – usually add more load when I hit 3 sets at the top end of that rep range

[ajmorris]

what’s your current workout split?

Push pull off legs off

With arms in between pull and legs when I am recovered enough to do so

[ajmorris]

188 – Pull Day

Solid push session yesterday took some progressions on the high incline DB but not on the incline barbell as the angle is a little different at this particular gym and it threw me off.

Pull today, RDL, last week 210×6 this week I’ll box off 215×6 and take down 220 the session after 🙂

[ajmorris]

 

[ajmorris]

188.6 – Push Day

Have to train a little later today due to the gym I have access to on a Sunday so it’s a 4pm session. Ends up working out ok usually as I get 4 meals in prior to training which feels mint in terms of fullness and performance

Good rest day yesterday also, lots of work boxed off and a podcast with Jack Thorburn in the evening which went down well!

[ajmorris]

185.6 – Rest Day

Legs went very well yesterday took 2 sets on the hack and 1 set leg press. I had tried in one session to go 2 sets on both but the proceeding sessions were impacted heavily as I was so smashed. One set on one, two on the other seems to be my tolerable volume for leg compounds at the mo

[ajmorris]

186 – Leg Day

After a productive morning we are ready for legs 🙂 day of the hack!!

[ajmorris]

hi aj what weight do you use to get these 50reps and
in what rep range do you do the 1st fail?

Usually 15-20 kgs depending on the cables , usually 15-20 rep first set

[ajmorris]

185 – Arms

Hit up arms today, simple exercise selection as follows

EZ Pushdown super set with EZ curl x3 + drop
Single arm overhead tricep super set single arm dB curl x3
Single arm Pushdown 50 rep rest pause
Single arm rope hammer 50 rep rest pause

Good day and a productive session!

[ajmorris]

Clare nailed it with regards to looking at log book comparisons

One thing to consider as well is the rest period that you’ll need to take to recover from the big compound moves as they are the most taxing, perhaps try taking a little more time prior to your movements that are later on in the sequence

[ajmorris]

185.4 – Pull

Dropped a fair bit of fluid yesterday as was weeing non stop ? I often get days like that in off season where fluid shift is rather substantial.

Today is deadlift day , I know what is possible as I feel immense and slept very well last night, so time to get it done ?