[ajmorris]

Agreed with Kub mechanical tension is going to be your best friend when it comes to driving on new muscle , in terms of individual response you may find with muscle fibre type dominance (sporting background, female/male) that some athletes respond slightly more favourably to higher or lower rep targets but the main driver will always be load on the bar over time

[ajmorris]

Hey Aj, could you list your 2 current rotations of pull? You didn’t post it.
And why you decided to not include any machine lateral in your push sessions?
Best regards!

The only change to pull since I last posted the full session is RDL rotating with deadlift, scroll back to see the session , it remains unchanged

[ajmorris]

188 – Push Day

Bodyweight climbed a lot this week but BG and body comp is still in a good spot, I’m happy with how things are moving in terms of improvements & will plan to start coming down late May if all keeps heading in the right direction ?

[ajmorris]

186 – Rest Day

Immense leg session yesterday, hit some numbers ive never hit before and finished with a nasty high rep continunous Bulgarian split squat for Glutes, give it a shot in your next session , when you lockout, the set is over ?

[ajmorris]

Hi aj could you list out your current push day session kind regards

Hi Adam
Cuffed Lateral x2
High incline dB x2
Incline BB x2
Dip x2
Cuffed incline Flye x3
Pushdown x3 + drop
Ez curl x3 + drop
Overhead Extension Ez x3
Single arm cuffed lateral rest pause [/quote]
Hey Aj, could you list your second rotation of push?[/quote]
Cuffed incline Flye x2
Incline dB x2
Shoulder press machine x2
Narrow smith x2
Pec deck x2
Cuffed lateral x3
Pushdown x3
Ez bar curl x3
Overhead extension x3

[ajmorris]

185.6 – Leg Day

Later session in the day today but looking forward to it nevertheless, hacks on the cards with some big numbers to beat!

[ajmorris]

Hey AJ, for your push or pull days, do you have a different number of rotations? if so are you only rotating out compounds and keeping isolations the same?

Just curious with how you set it up with your current goals for your off season. Thanks.

Hey Jonathan, yes I have two rotations for both push and pull at the moment. This just allows for a little more linear progression and usually less injuries and niggles from swapping patterns

[ajmorris]

184.4 – Rest

210×6 RDL yesterday for the first time back at RDL in a few months, so not a totally foreign movement pattern but give me a couple of rotations and I’ll have 220 on the bar!

Today is full of consults, set ups and check ins 🙂

[ajmorris]

184.6 – Pull Day

Very productive push session yesterday took 48×7 high incline and 105×6 incline barbell – feeling very strong at this weight for me

RDL’s on the cards today as I introduce a second hip hinge into rotation

[ajmorris]

Hi aj could you list out your current push day session kind regards

Hi Adam

Cuffed Lateral x2
High incline dB x2
Incline BB x2
Dip x2
Cuffed incline Flye x3
Pushdown x3 + drop
Ez curl x3 + drop
Overhead Extension Ez x3
Single arm cuffed lateral rest pause

[ajmorris]

183 – Push & Arms

Feel so much better today after a very solid sleep. 20 mins am cardio done and half my check ins boxed off by 8am. Love a productive morning.

High incline db and incline barbell today 🙂

[ajmorris]

Hi Aj. Do u suggest doing isolation exercises before doing compound movement, just like doing leg extensions before squat? Or compund first? ：）

Hey mate – When I safety bar squat I find extensions later allow me to gain more stability and not be wobbling around like bambi on ice prior to the sets. On hacks I don’t mind doing extensions first

[ajmorris]

Not just yet dude, I’m on a good run with my hip hinges right now!

I get it. Thank you buddy.
As far for this fatigue feeling you mentioned after legs session, do you usually assess by you feeling right after/close to the end of the session, some hours later or more the next day?
For example I have seen that when volume and intensifiers are high, even the same day, 3-4 hours post session and 2 meals, I feel like I need a nap. My eyes are closing ?
What’s your signs buddy?[/quote]
Great question bud, usually it’s the evening and the following day for me, it hits me hard the day after and cognitive ability is poor ?

[ajmorris]

183.6 – Rest Day

Missed my leg day update yesterday sorry guys with the site update!!

Was a very good, but taxing session, feeling it today big time and think I will have to be very cautious with the volume on this session moving forwards, it’s the first time I’ve been above 1 working on the compounds in a while and I feel it will take some time to adapt!

Session was

x1 Adductor

x2 Seated Leg Curl

x2 Safety Bar Squat

x2 Banded Leg Press

x2 Leg Extension

x2 Lying Leg Curl

x1 Walking Lunge (DB)

x2 Standing Calf

x2 Ab Crunch

x3 Bicep

[ajmorris]

Back to deadlift bar 🙂