Andy
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Another day done from the week off. . .
I see my mobility coach at least once every 2 weeks, and she runs me through various drills, stretches and mobility exercises to help open my shoulders and hips. As I said yesterday, I was actually looking forward to it as I’ve taken the entire week off training which I already feel incredible for.
I’ve mentioned a few times that my hips have been quite bad since coming off the back of that prep, and to be fair they’ve eased off and caught up with the rest of my legs. I feel that getting quite strong across a short period of time caused them to tighten up a lot more than they usually do and with the left hip being torn, it hit it even more.
My digestion is much slower though, and although I’ve been doing cardio, and moving around with work, I feel a little bit backed up, which I guess is normal after 3 days of 5400cals. Luckily I’m going away to Sicily on Friday and I’m not going to be following my diet – I never do when I go on holiday – and this should help clear the system a bit and give me a nice digestive kick start to finish off the rest of the year. I’ve still be using Digest Pharma Pro and that has helped with the food volume for sure!
Have a good one guys!
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So it’s not carbs its self that will
Impart the insulin sensitivity it’s more so your body fat and food over timeFats will have literally the same impact
Ultimately its calories once you get past a certain point you add more fats when you struggle with more carbs or you simply feel better with more fats – again depends on person
Carbs are always going to be primary fuel source for performance, so prioritise them always
Key to protect insulin sensitivity is a slow rate of gain and not adding a lot of food
At once or over eating3rd this to what Kuba said as well, primarily what was said about adding fats once you’ve maxed out carbs. If I’m increasing fats, I’ll usually keep the increases away from the training window so that food isn’t slowed down any further.
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Off week post, day 2. . .
I’ve had 3 naps today, this always happens when I take time off training as I ultimately have more time to sit and I’m not amped up and on edge before/after training, so I find myself dozing off through the day.
I’m not complaining as it’s needed, and even though you can’t “catch up with sleep”, it does make a difference.
It’s funny how the less you do the more tired you are. I notice this the most in the last week before a show where I typically scale everything back from work, clients, PT and training and then you’re also adding food into the mix so the lethargy hits so much harder. You’d think it would be the opposite, but it almost seems like a natural reaction from the body when it knows it has the chance to de-stress.
I’ve still got a mobility session tomorrow with my mobility coach, and usually I find it boring as fuck, but since I’m not training this week, I’m actually looking forward to it!
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Hi Billy,
After my slap tear operation I put GH in immediately, but I didn’t put into my shoulder, I just shot it lower ab skin fold. I had BPC/TB on hand, but I decided I didn’t want to put too much into my system on top of the pain killers, and all the other stuff the surgeon had me on.
The recovery was much faster than the surgeon thought, as I was able to fully rotate my arm after 2 weeks, which is unheard of, so I decided to just leave the BPC/TB out.
If you are going to shoot in the shoulder, I’d wait for any swelling to drop off first and of course any pain to the shoulder itself.
I hope that helps.
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It’s the beginning of the week off, and I’ll admit I was a bit anxious about taking the week off as we all know you get caught up in the mindset of, “I’m going backwards”, but I always look and feel better by the next week.
Some might ask why I don’t just pull my working weights back a bit, and that’s because I don’t feel rested by the end of the week. Even “relative” light weight still isn’t that light, and I’m not giving the connective tissue time to heal and recoup.
My legs have felt under recovered for 6 weeks or so as well, and I struggled to bend down to empty the dishwasher this morning, so to have done a leg session today wouldn’t have been productive in my opinion.
Saying all this though, I’ve had an EXCELLENT run of training recently, even yesterday at UF, after only having had 1 meal, sleeping in a different bed, and driving god knows how long, I still had a fantastic session, but I know when my body needs a bit of time off.
As I said, I’m tying it in with a long weekend in Sicily, so I’d say it’s perfect timing.
Have a great week guys!
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I had a great day at the 2 Bros British with the TBJP team. It was good to see everyone.
I’m just away to head to UF Rotherham which should be good. I’m taking next week completely off training. As I’ve mentioned a few times in my blogs, I’m going to take a scheduled (almost) weeks off every 8-10 weeks, and since I’m going to Sicily next weekend, it will tie in with the week off.
I’ll fire up a review/layout of the session later today, have a great day guys!
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A great session at UF Rotherham, I thought I’d be in Disneyland with the array of machines, but my OCD got the better of me and I pretty stuck to the exact same session I do at my home gym. I’m a creature of habit. I didn’t deadlift after sitting in a car for 4 hours, that’s just jail bait.
Close grip lat pulldowns – 1 working set, 8-12 + forced and negative reps
Nautilus PL seated row – 1 working set, 8-12, 1 back-off set, 12-15
Conventional t-bar row – 1 working set, 8-12, 1 back-off set, 12-15
Chest supported t-bar row (upper back bias) – 1 working set, 8-12 + forced and negative reps
SA DB rows – 2 working sets, 8-12
Seated wide grip cable row – 2 working sets, 15
I find my appetite is ruined after sitting in a car for that amount of time, but I crammed most of my meals in before I left Glasgow.
I’m very excited to see who turns pro tomorrow at the 2 Bros British.
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A great shoulder day in the bag, and I’d say this was the first shoulder session in a while where I knew I could slot in a little more int he way of volume, as I wasn’t burst by the end of the session. Don’t get me wrong, it was tough as always, but you know when there’s juice left in the tank.
I’m checking in tomorrow so I’ll get Nick’s opinion on where things are sitting, but I think some more shoulder volume can go in now.
I also think another adjustment to PEDs is needed, an increase in primo would be my first call, so we’ll see what he says. There are some many tools to play from now until the end of April!
I trained with friend and client PCA Pro Kirk O’Brien, so I had a good set of hands coming in for spots. I had some VERY heavy work done on my forearms at physio yesterday, so that impacted my ability to flick the DBs up, so I didn’t do the 70s this week.
Y raises – 2 working sets, 15-20
Read delt cable cuffed raises – 3 working sets, 15-20
High incline DB shoulder press – 1 working set, 8-12, 1 back-off set, 12-15
Small incline close grip SM press – 1 working set, 8-12, 1 back-off set, 12-15
Straight-bar tricep extensions – 1 working set, 12-15
Standing rope extensions – 3 working sets, 15-20
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Leaner you can get more growth off the back of the diet
Key is adherence
If you can diet to 11% and not over eat – do it
If you can go 8% and not over eat then you will see longer run way for progress into your offseason butIf you cannot control your eating and adhere then going below 11% will be counterproductive
Protein – it depends, digestion plays a huge role and how YOU feel – I like to keep it somewhat moderate to higher end, for your BW 350 is more than enough 400/500 you’d end up under eating carb / fats which then directly will impact training performance
Eat for performance always! This varies person to person
Image has flipped but left was yesterday upon waking, I imagine 11-12%?
Right one was 2nd June both flat on waking[/quote]
I agree with Kuba, if you can dial your BF down super low and then control/discipline yourself on the way back up then keep dieting to those single digit marks.
You look excellent on the left, and if we’re talking visuals I’d say you’re lean enough to go back up the way, however, if you feel you can dig for some more without compromising discipline then I’d keep going.
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Nothing much to report this NTD. Massage/physio work first thing as always. I would’ve had a mobility session with my mobility coach but she’s away on holiday. I won’t kid myself on that I’m going to do any tonight in the flat. . .
Ricky says everything feels healthy, and I feel healthy, something I’m not accustomed to in an offseason/push. I wouldn’t say I’ve felt ill in previous years, but being on the heavier/fatter side in previous years left me feeling dead horrible.
I feel good going into training tomorrow and me and few of my mates are training at UF Rotherham prior to the 2 Bros TBJP British. Since I’m away to Sicily on the 25th, I thought I might as well get my chest session done at UF as well on the Sunday.
Feeling very very good just now!
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Training just keeps getting better and better!
Another excellent leg session ticked off today. No progressions in the logbook, but that’s fine because I felt every rep, no pain, no tightness, it all just clicked!
Exact same session as before. . .
Leg extension (rest pause set) – Pick a weight you can get a comfortable 15 reps, pause for 45s rep to failure, pause for 30s, rep to failure, pause for 15s, rep to failure, pause for 5s lean forward and perform 15 partials (I let my training partner decide how many to do here).
BB squats – 1 working set, 8-12, 1 back-off, 30 (the back-off should be done continuously for as long as possible.
Pendulum squat – 1 working set, 8-12
Prime PL lying leg curls – 1 working set, 12-15 plus forced reps and negatives
Cybex seated leg curls – 2 working sets, 15
Seated PL calve raises – 3 working sets, 20
Decline bench crunches
That 30 rep set never gets easier. . .
What weight you lifting for the 30 rep set?[/quote]
The working set was 220kg, and the 30 rep set was 120kg, however, I’m not locking out, they’d probably be considered 3/4 reps.
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Training just keeps getting better and better!
Another excellent leg session ticked off today. No progressions in the logbook, but that’s fine because I felt every rep, no pain, no tightness, it all just clicked!
Exact same session as before. . .
Leg extension (rest pause set) – Pick a weight you can get a comfortable 15 reps, pause for 45s rep to failure, pause for 30s, rep to failure, pause for 15s, rep to failure, pause for 5s lean forward and perform 15 partials (I let my training partner decide how many to do here).
BB squats – 1 working set, 8-12, 1 back-off, 30 (the back-off should be done continuously for as long as possible.
Pendulum squat – 1 working set, 8-12
Prime PL lying leg curls – 1 working set, 12-15 plus forced reps and negatives
Cybex seated leg curls – 2 working sets, 15
Seated PL calve raises – 3 working sets, 20
Decline bench crunches
That 30 rep set never gets easier. . .
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. . .
Prime peck deck (No. 5 setting) – 12 working sets, 15-20 (I’ve never used this peck deck so the working weights were a bit off)
Incline DB press!
12set? i believe typo error …LOL![/quote]
Haa, 2 working sets, whoops!
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A great start to the week this week with chest/biceps. As I mentioned on here, and on my IG, last week was a sensational week of training, everything just clicked from start to finish, and I woke up today hoping that it wasn’t just a fluke.
So today’s session went like this. . .
Prime peck deck (No. 5 setting) – 12 working sets, 15-20 (I’ve never used this peck deck so the working weights were a bit off)
Incline DB press – 1 working set, 8-12. This felt far more comfortable this week.
Prime PL chest press, narrow handles – 1 working set, 8-12, 1 cluster set, 4x4reps with 10s rest (without racking the weight)
Standing cable flys – 2 working sets, 20
SA standing cable side raises – 3 working sets, 20
SA standing cable rear raises – 3 workings sets, 20
Iso-lateral cable curls – 3 workings sets, 15-20
Standing EZ-bar cable curls – 3 working sets, 15-20
Shallow decline cable crunches – 3 working sets, AMRAP
As you can see it’s a pretty hefty session, but everything from standing cable flys onward is just volume. I’ve noticed some big changes already to using this setup, so hopefully it continues.
Digestion has been slightly off today, I’m not quite sure why, perhaps it’s just the food volume starting to be noticeable.
Have a great week guys!
Andy, I’m always inspired by your training. Are you still doing the SST training according to Patrick Tour?”[/quote]
I’m not doing the full SST program, but I take aspects from it that I like. I like it because it’s so different form the norm, but I saw great results from it.
This was filmed 4 years ago, hopefully your an pick something up off of it.
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My handle is braylafave21, I posted it on my story so it should be visible to you, please lmk if that failed too
Hi mate,
Your back is far too rounded, the back/spine doesn’t need to be perfectly flat or neutral, but it can’t be as rounded as you are here. Hopefully the link below helps!
https://www.instagram.com/reel/C0LwRjFCfNH/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA==
instagram.com
222 likes, 3 comments - amsmuscle on November 28, 2023: "Stiff Leg Deadlift - SLDL I’ve seen more variations of SLDLs than I have conventional deadlifts, but here’s just a quick run through of how I do a SLDL, this … Continue reading
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on Instagram: "Stiff Leg Deadlift - SLDL
I’ve seen more variations of SLDLs than I have conventional deadlifts, but here’s just a quick run through of how I do a SLDL, this may differ person to person 
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