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The Final Push Up: Off-Season​ #Winter2019
In Athlete Log
llewgibson
Nov 01, 2019
Day 83 - 103.3KG Okay, let's recap the past week. I haven't trained at all since my last update on here... I somehow managed to injure my supraspinatus (one of the rotator cuff muscles) in my sleep. Don't ask me how, I think I might have pulled the cover hard in my sleep which has caused a slight tear. It wasn't ideal and waking up at 3am because of the pain also isn't ideal. However, it is what it is and you deal with it! Taking on board what I learnt from my previous back injury, I took the week off completely without even trying to train through it. A deload was due regardless, so it actually happened at a good time (always search for positives). After a week out it has calmed down a lot, I will be leaving any direct delt work out of programming for the coming 2-3 weeks but everything else will remain the same. Today I eased my way back into training with a leg session. I didn't want to put any pressure on the shoulder so I couldn't do any squat variations, just machine work and leg press. I can assure you, this workout is still deadly and will definitely force progression... LEG WORKOUT: Rating - 5/7 Standing Single Hamstring Curls - 4 Sets - 15,12,10, Drop Set (6 & 10) Tempo: 4-1-2 Lying Leg Extensions (Adjust seat all the way back and lean back) - 3 Sets - 10 Reps - Tempo: 2-2-2 Lying Hamstring Curls - 4 Sets - 15-20 Reps Unilateral Leg Extension - 3 Rest Pause Sets - 20,15,12, 12 - Rest pause means using weight that I cannot get the stated number of reps in the first attempt, taking a quick 5 second rest then going again until I complete the set! Leg Press - 2 Sets - 10 Reps - Tempo: 5-1-2 (5 second eccentric makes this exercise extremely hard) This session was decent, but not the same without some sort of squat variation. The pump was arguably better than ever. Give it a go!
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The Final Push Up: Off-Season​ #Winter2019
In Athlete Log
llewgibson
Oct 22, 2019
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The Final Push Up: Off-Season​ #Winter2019
In Athlete Log
llewgibson
Sep 26, 2019
Day 48 - 103.3KG Recovery has been insane lately, even after the 300kg dorians yesterday I feel like I could go back in and deadlift today... This is a combination of nailing all recovery variables. Sleeping 8+ hours every night, hitting my macro and micro targets which should be a staple for everyone regardless, supplements such as ZMA, curcumin post workout as well as ashwaghanda pre bed. Also making sure that there is oily fish in my diet at least every other day to get my omega 3s that dramatically reduce inflammation caused by eccentric loading (hypertrophy weight training). Today's Shoulder & Tricep workout: Rating - 9/10 Lateral Raise Machine - 5 Sets - 30,20,15,10, Dropset on final set (6 & 10) DB Shoulder Press - 3 Sets - 1 Top Set 6-8 Reps. (57.5kg), 2 Back Offs 8-10 Reps (50kg) Plate Loaded Lateral Raise Machine - 8 Paused Reps (1 Second hold & squeeze at the top) 3 Supersets with... Shoulder Press Machine - 10 Reps - Tempo 2-0-2 DB Lateral Raises - 3 Drop Sets - 6-8 Reps & 8 Reps (30kg down to 15kg) Pec Dec Rear Delt Fly's - 4 Sets - 10 Reps Cable Rope Cross Body Extensions - 4 Sets - 15,12,10,8 Each Arm - Tempo 4-1-2 Cable Rope Horizontal Extensions - 4 Sets - 15,12,10,8 Each Arm - Tempo 4-1-2 (Set the cable up at head height, face away from the stack. Support your working arm with your free hand and extend away from your face) Cable Rope Extensions - 3 Sets - 15 Reps V-Bar Extensions - 2 Sets - 20 Reps Overall Brilliant session, you might have seen on insta that I maxed out on close grip bench press before moving on to triceps. I wouldn't recommend doing that to anyone, its a great way to get injured. This session is all you need to grow! #TeamPB
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