[Jordan Peters]

250 still this am, no gain from ydays high carbs throughout day and cheat in eve

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[Jordan Peters]

hey guys, good day, i popped up a vid on fb page…. she had plenty more in the tank, but just kept it safe and did what was needed 🙂

we got back home from the comp and went n hit legs – was a highly motivated session 🙂

leg extensions 3 straight heavy sets, 12 reps, 8 reps 8 reps , 60 seconds between sets

zig zagged squats with horizontal leg press – squats i led with me knees, and tried to keep high bar narrow stance – pretty much the exact opposite in everyway to how i norm squat, the goal was to load my quads. it worked, they were horrible but awesome

squats 180×8

leg press 90/side x 6

squats 180x 6

leg press 90/side x 5

squats 180x 5

squats 140 x 8

adductor machine rest paused 90kg 14…7..5 , 20 seconds between reps

leg extension again, as many reps as i could on 30 then 20 kg, just flooded them with blood to finish

leg raise 10kg 2 sets of 8

great cheat meal tonight, gourmet burger in lake side, i dropped 4 pounds this week as weighed in 250 this am

next week 200 cal dock, 25g carbs from each pwo meal

im ahead on condition vs brit for 8 weeks out and heavier too, i was 244 at this stage, so leaner and 6 pounds up is happy days so far

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[Jordan Peters]

Ok so today we had to rejig our training a touch as Corinne has British PL champs, so chest tonight was out as she is benching. So we hit back in the am, hammies this eve – both good sessions, left me tired as hell this eve, we have just got to hotel in Folkestone , luckily I haven’t had to plan any water loading , dropping sodium etc to make weight in the morn, she is about 65kg ATM so will just lift in the 67.5kg class, and move down to the 60kg class for Miami, if she can bench over 100kg weighing in at 59.9kg end of year that will be hard to beat- I know she is damn hungry for a world title so will be pushing hard in training to make if happen, I’m not sure what she will bench Tmo, we haven’t deloaded at all from training , she did 92.5kg x 7 the other day in training but comp benching is v diff.

Tmo morn I am training at dynamix gym that is owned by a client of mine, so I will do chest with him, then go watch Corinne hopefully win, then we will head back to dynamix to train quads. Amongst that il be doing check ins all day and finishing articles 🙂

I hope everyone has a great weekend, il update tomorrow 🙂

Jp

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[Jordan Peters]

righty, Ciaran – great points, my refeed article is nearly done, i will defo have it up today and outline my thoughts, i have done these every which way possible, my best run was 2011, which il outline 🙂

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[Jordan Peters]

haha Dan, im afraid your path is one that must exhaust every avenue for growth before we start exhausting the next avenue, if i could go back and start again, id be doing what i have you do 😉 , just takes patience sadly as you know

haha i will take some pics dont worry, u love a bit of food porn 😉

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[Jordan Peters]

hey guys, rest day for me today, cardio this morn was no problem, 248.6 this am… flat flat flat so far this week, dropped 5.4 pounds since saturday, big refeed on sat, will be high carbs all day, then a cheat meal after the second session, fits in well as its corinnes british powerlifting champs on sat, il train in morn before she lifts, then after she lifts we will both train again- hopefully british title in hand, then we can hit a nice place for food, we havent had a meal out in 10 weeks id say now, so will be a nice treat

i just wrapped up filming my hit vs liss video giving my thoughts and filmed a pt session- these will be up end of the week, alongside Luke Sandow back session and Rosie Hart back session.

keep the questions coming guys, lets try to keep questions in here relevant to the prep, otherwise it totally derails the thread, questions more particular to your exact circumstances i can answer in my weekly q n a vids, this weeks im covering all the supplement questions i got on the fb page not so long ago, next week you guys can email me your questions

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[Jordan Peters]

looks spot on to me dean, with that low volume, try to get some forced reps in there, have a partner add 1 rep to each exercise, so that one set really does go beyond failure, when volume is low intensity must be sky high 🙂 , keep ur tempos under control to avoid injury

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[Jordan Peters]

Hey dan, for 10.5 weeks out, i would advise rest days, u feel good now, but 10.5 weeks is a long time, those rest days will pull you through by the end, as calories come down/energy expenditure increases your more and more likely to over train

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[Jordan Peters]

shoulders

bent over cable rear delts, muscle round 6 x 4 10 seconds between sets.. set two and three both straight sets in 12-15 rep range, 1 min rest between sets

reverse pec dec, 3 sets, first two 12 reps then 8 reps, third set triple drop 8 reps-5reps-5 reps

side lateral raise on the hammer strength machine 2 straight sets 12 reps, 8 reps then a triple drop – v strict form

single arm leaning dumbell side raise, leaning increases tension through the range of motion, left arm right arm left arm right arm no rest 15kg 10 reps then 6 reps

front raise 3 sets 17.5kg x 10, 15kgx12, 10kg x 25

2 ways, side raise up move dumbells to front of body, back to side then back down 2.5kg 2 sets of 20 reps

…..

arms

barbell curl 70kg x 7

alternate db curl 27.5kg x 7

barbell curl 60kg x 7

alternate curl 22.5kg x 7

2 mins rest between sets, 7 reps fires my biceps up a ton 🙂 , 4-0-1-0 tempo

pushdowns stack x 10

overhead ext x 12

pushdowns 2/3 stack x 12

overhead ext x 15

2 mins rest between sets, 4-0-1-0

ez bar curl superset db overhead extension, two sets of 8-12, 60 seconds rest

high cable curl superset with tricep press machine 15 reps on each

stretch

looking much leaner this eve, v happy and feeling on track

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[Jordan Peters]

Good day today, shoulders this morn was great, as was arms this eve, bonus of the day i didnt fall asleep between sessions, however frank did, and snored real loud whilst i was trying to work 🙂

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[Jordan Peters]

Mike il answer this in an refeed article I think il get that done tonight , would be best to fully explain how I like to do them, il use your diet as the example buddy

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[Jordan Peters]

ok so todays session before i fall asleep…

quads this morn, was really happy as didnt have to wear knee sleeves, i defo put this down to constant deep tissue work

positive band leg press, blue bands doubled over, plus 8 plates aside – 12 reps

hack squat 65kg/side – 13 reps

p band leg press, double blues plus 9 plates aside 8 reps

hack squat 85kg/side 9 reps

p nand leg press , double blues with 10 plates aside .. damn this was heavy and really had to drive hard against bands to lock out, at lockout this would of been equivalent to 13 plates aside id say – 6 reps

2 mins rest between sets, 4-0-1-0 tempo

leg extension, 60 secs rest between sets, 45kg x 9 , 50kg x 7 , 30-20-10kg into partials triple drop

adductor machine rest paused, 20 seconds rest between sets 75 kg – 17/7/5 reps, 4-0-1-0 tempo

hanging leg raise 5kg x 12, x 8 – 40 secs rest between sets

….

hammies n glutes

abductor machine, 3 sets on the stack 16/13/10 reps – 90 secs between sets, 4-0-1-0

seated hammer strength ham curl – 45kg x 12 , 50kg x 8, 50kg x 6 plus 2 forced reps 4-0-1-0

glute ham raise on lat pulldown – get nervous over this move – using blue bands 9/8/7 reps , 60 secs between sets 4-0-x-0 tempo

deadstop rdl , so for each rep i set bar down on ground like normal deadlift, but i push hips up into the rdl position and pull from there, these are nastyyy and amazing , 180kg x 9 , 202.5kg x 6 – kept 4 second eccentric tempo on both sets which was resally happy with

glute press stack 3 sets of 10 , failed last set

reverse hypers 5kg dumbell 12 reps 9 reps

sweaty sweaty hammy session, white t shirt went see through 🙂

im off to bed , delts in the morning

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[Jordan Peters]

cracking day of lifting again, i keep expecting my cns to fizzle out on me lifting like this , but it seems great, its not like its taking me a while to get going, we hit the gym and from set one are so focused, i know the mistakes i have made in the past have cost me placing higher, this time i wont make those and am desperate to push myself as hard as i can to get the win, the universe is a tough one as it pulls random freaks from all over the world, but each session atm in my mind im training to win 🙂

between sessions today i fell asleep in the chair whilst working, so thats two days in a row i have mid day naps lol, they seem to work pretty well. sadly i know its not a luxury most can have, but if you can take a nap on prep, do it 🙂

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[Jordan Peters]

ALex, yohimbine hcl is the one,

pre first meal pre last meal sounds great, as you continue dieting im sure you will eventually have no carbs at another meal, so add another dosing there

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[Jordan Peters]

Only 18g of protein lol

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