[ajmorris]

Morning guys, 172.0 lbs this morning, ate super late and actually put in an extra 2 meals yesterday, just because I was on my feet ALL day, appetite was low as I was very busy but now feel very accomplished having got everything in the house.

However, in more important news, it’s Push & Arms again today, this means it’s my third pressing session of the week, they come around extremely fast on this set up, so recovery is pivotal. I slept well so I feel ready to go.

I’ve got 42s for 10 on high incline db to beat + 2pps + 5kgs x 7 to smash on the low incline smith.

Hope everyone enjoyed the Olympia, the question is who was your FAVE physique in the entire show?? – Mine was Shaun Clarida 🙂

[ajmorris]

Thank you Αj
During the period of de-volume the instensity will remain the same?
Also the period after the devolume or the 4 days off and with the return to training the intensity will be directly high;

Intensity is a little down based on taking no 50/50 reps, but besides that, the same.
After de-vol = intensity straight back to norm
After 4 days off = no 50/50 reps initially

Thank you so much aj
I’m still searching and trying to get information any information is helpful with help a lot ?
With 50/50 do you refer to the execution method?
(sorry for my irrelevance )
[/quote]
50% chance of finishing the rep

[ajmorris]

Hey Connor, I would personally stick to

Leg Extensions
Seated Leg Curl
Leg Press with a very restricted ROM, making sure low back does not leave the pad at all, warm up plenty
Hack squat, again being very mindful of how it feels on warm ups, arguably don’t take a set all the way there, be mindful of intensity

Hope it eases up soon, you’ve done the right things so far!

[ajmorris]

Morning guys, 170.6 lbs today which is a 2 pound drop so I believe food will need to be adjusted today, the look suggests this too.

Didn’t do my usual steps yesterday either as had so much work to nail out but also had to collect the keys for the new place.

However, had a very successful Deadlift day…

215×7 – will upload clip later to IG. This is all time PB territory already.

My erectors are so mashed today, which is ideal considering I have a super king bed to get out of the house…. calling in reinforcements.

Rest day today and will re-assess food / update on here!

[ajmorris]

Thank you Αj
During the period of de-volume the instensity will remain the same?
Also the period after the devolume or the 4 days off and with the return to training the intensity will be directly high;

Intensity is a little down based on taking no 50/50 reps, but besides that, the same.

After de-vol = intensity straight back to norm
After 4 days off = no 50/50 reps initially

[ajmorris]

Absolutely amazing job yesterday Rhea. So inspiring!

[ajmorris]

Good morning guys 🙂 172.6 lbs this morning, good night of sleep after a very productive Push & Arms yesterday, took 48s for 8 on Incline DB, everything else moved so well and I’m getting into sessions feeling very strong.

Today I move house… doing the majority of the moving tomorrow though, as today is Back & Hamstrings, so that takes priority 🙂

Will be aiming to beat my previous weeks Deadlift set of 205 kgs for 9 – can’t wait.

[ajmorris]

Hey AJ, which it’s your current split? And how many rotations you have for each?

Hey Juan,

Push + Arms (Tricep Focus)
Back + Hamstrings (Deadlifts)
Off
Push + Arms (Bicep Focus)
Legs (Hacks or Safety Squat)
Off

Two rotations for Legs & Push/Arms, one pull rotation atm

[ajmorris]

Hello aj, could you describe your technique around deload week and how to return to training after that?
Sorry if i bother you i would just like to hear your point of view in a little more detail.

Sure no problems

Most de-loads for me are de-volume periods at the moment, very simple…

– Drop my working sets down to one across the board. Typically 8-10 on compounds and 11-15 on isolations.
– Don’t take any 50/50 or grinder reps.

In the past I have done 4 days off in a row, I will use these when needed in off season too, after 4 days off I will typically run a de-volume for a few sessions to ease back in.

The whole goal here is management of training fatigue.

[ajmorris]

Always used Salter myself! – However the ones Hilly linked look mint!

[ajmorris]

Good morning guys, 172.8 lb this morning after a great day of rest.

Really made the most of the rest day yesterday finished my last meal at 7pm, and was in bed at 8:30pm for a good 8 hours sleep. Feel fresh and ready to go today.

Back round to the first rotation of Push & Arms today, so I have a full set of baseline numbers to hit, without sacrificing execution.

For today, I will run baseline volume still, as I’m recovering well from this but feel like any more and I will be on the verge of pushing it too early, too soon. Volume on this new set up with high frequency pressing is SO important, as I cannot afford to be weak in replacement for higher frequency, I still need to be STRONG. So today, just one working on the compounds, normal volume on isolations.

Push + Arms 1 – Tricep Focus

Cuffed Incline Flye 1x 12-15 1x 8-10
Low Incline DB Press 1x 6-9 1x 10-12 (need to beat 46×9 on this)
Prime Seated Lateral 1x 12-15 1x 8-10
Nautilus Shoulder Press 1x 6-9 1x 10-12 (need to beat 3+5 x7 on this)
Norrow Grip Smith – 1x 8-10 1x 11-15
Cuffed Lateral Raise – 1x 8-10 1x 11-15
Preacher Curl – 3x 8-10 + Drop
Cross Body Extension 3x 8-10 + Drop
EZ Bar Cable Overhead Tricep Ext – 3x 8-12

[ajmorris]

Agreed with Oscar, actually a pretty decent hack this too when you get the angle nailed

[ajmorris]

Hey Jacob,

No negative effects if your digestive function remains in a good place! However, you may find bulk purchasing Dextrose might be even cheaper than Gatorade powder!

[ajmorris]

Yesterdays session smashed me up properly, first session at normal volume & a long time in the gym as it was busy, but such a good vibe in there, so many people chasing their goals down!

My bio-feedback (RHR and HRV) is a bit mashed at the moment so I’m going to keep my volume at baseline for a little longer until I get settled in the new house as I am definitely carrying some ‘life stressors’ which is effecting my ability to recover.

Couple of naps needed today to get fresh & a full morning of check ins to box off.

Hope everyone is well!

[ajmorris]

Morning everyone,

173.2 today, ate too late & was in bed too late last night, won’t let this happen again, but being real on here is important imo, shows real life! I’m moving house on Friday so had a few more things to sign in Manchester y’day and ended up training later.

Nevertheless, it was a very good push & arm session, took 42s for 10 on the high incline and 2pps+5 for 7 on low incline smith. Feel very strong at the moment.

So today is Legs, cannot wait for it, I’ve got a few goals on the continuous set Atlantis Hack, before I go back to a top banded set up, so I’m ready to attack them for a good 12 week run.

Todays POA.

Adductor – 1x 8-10 but with 3 sec holds in the stretched position
Pin Load Leg Extension – 1x 8-10 1x 11-15 Loaded in Setting 2 ( mid range )- 2 count hold fully shortened on both sets
Prime Seated Leg Curl – 1x 8-10 1x 11-15 Loaded in Setting 1 first set, Setting 3 second set
Hack Squat – No Bands – 1x 5-9
Precor Leg Press – Top Banded – 1x 8-11
Lying Leg Curl – 1x 8-10 / 1x 11-15
Nautilus Glute Drive – 1x 12-15
Toe Press – 2x 11-15
Machine Crunch – 3x 10-12
Dumbbell Curl – 2x 8-10