Pain free progress😁
Awesome push session with @pt_shubzz @gymboxofficial
Making some slow progress however shoulder is feeling 90% so that alone is progress!
Two push sessions under my belt without any stagnation or pain.
Pressing is slowly progressing 💪
I have been pressing with awful pain for months and months and Im finally able to press without any pain 😁
Watching my form back, I can still see my left shoulder is still slightly off with execution. However I will improve on this next session. I wont let my ego get the best of me and not chase the load. I will let the form dictate load just like the bossman @crphysique says 👊
Thanks to @pt_shubzz for making execute and spotting me where needed 👊
Cable Flye Half ROMS
I use these either to prime the pec fibers (usually 1-2 sets @ light-moderate weight for 4-6 reps each half ROM is good) or I use these to absolutely destroy the fibers and make them cramp from doing so much isolated work. This video is a demonstration of the latter. Couldn't fit the whole video in at normal speed, but the set lasted around 1 min 30 sec of unrelenting tension and contractions. My pecs cramped SO bad on the last few reps. This set was 5 reps in each half ROM twice (Long, Short, Long, Short) @60lbs/arm.
Setup for your individual structure (align the pulleys/cables to the way your pec insertion on the arm moves closer to its origin on the sternum in the same directions that the fibers are laid down across the rib cage), keep the shoulder blades back to maintain an optimal shortening of the pec fibers (don't think about your hands, they're just meat hooks and very far away from the actual working muscle), and try not to be a little bitch and let up tension just because it hurts.
Use appropriate weight. The intent is to contract the pecs through its half ranges in a controlled manner without losing ANY tension. Not get the hands from point A to point B, x amount of times and try to look badass for instagram doing it. Knock that shit off and train your muscles properly.
Today marks the last day of the deload and as training resumes tomorrow (at last) with chest & delts, I thought an old side chest shot was fitting.
This marks the start of another 8 week block, at which point will probably take me to a stage where body fat will be the limiting factor in any further productive weight gain.
A few changes have been made to the training split to increase the productivity of priority body part training (arms and chest), resulting in further de-prioritisation of back training as I’ve mentioned in previous posts.
Volume wise, for the most part, will be moderate at first and tapered/accumulated weekly or bi-weekly in alignment with training performance & recovery as was the case in the first training block.
Already been very surprised with the muscle I’ve been able to recover so far considering such low supplementation, and with body composition being relatively good at this b/w as a start point, I think this next phase could get interesting!
Any questions relating to more specific details of the training setup then fire away.
Leg Press: The second exercise of the week video - This can be a very simple exercise so many people get wrong and putting a lot of strain on their lower back if they aren't careful. Tag someone who needs to see this video! For more information please visit www.fitnessplusgym.co.uk and to watch the rest of the video visit our Facebook page.