what is up guys welcome back to the training Edition for the YouTube channel um today we're currently hitting push and this is a exercise variation setup on our push-pull leg split so I kind of said that you can have either one or two exercise variations in that so you just kind of repeat the same movements over and over and over or you might have two variations uh we've had either one or two depending on kind of where we're at with things like typically when we've gone back on anabolics we've then stuck with one rotation because we've known that our strength is about to rock it so then you kind of want to stay on that movement because you're just going to get progress progress progress progress but then as that progress starts to kind of diminish over a period of time then that's where you might want to bring in a second rotation so then you don't have to just alter out all of your exercises on the first one so then you can keep that progression going on the first one um whilst I'm just having a second rotation but fill that out for yourself like um that's something that we certainly always did I mean I ran lesser low phases so then for me I kind of had two rotations all the time whereas Korean when she was competing in bodybuilding had like big breaks off of anabolics and then when she did go back on using her another or a prima violin that she was using um which you then just stuck on the one right and just let your strength like rocket on that movement until then we had to introduce a second so today's a second and we're going to do it in the same fashion that we did the last one in the it's going to be a chest compound then a shoulder compound and a tricep compound then a chest isolation shoulder isolation tricep isolation in that order the volume is still going to be at the same volume as last time it's just a baseline volume because based on minor coins for Recovery capabilities at the moment that's all we need because like literally right after this we've got a jiu jitsu session so we'll do this session in about hour and 15 hour and 20 minutes and then we'll head straight from this to that so we're not pushing our volume if your recovery is in a state that will lend itself to adding more work to your weaknesses then do that but equally as I've previously mentioned if you're in a caloric deficit there is no scope to be adding additional volume it's just not necessary we know that when we're hitting things at high frequencies we can keep our volume low because that keeps our intensity and our effort high and it keeps our overall fatigue across the week low these are important things to kind of take into consideration and I've covered those a lot in the videos previously so for those of you that have been watching the series throughout you'll understand what I'm saying for those that haven't I advise starting from episode one and working your way through so today we're going to start with a mid incline Smith Corian and I are nowhere near as strong on this as we as we have been especially especially Corin at one point was world champion bench presser literally but um you you've you've been you haven't taken anything since August of last year when you did your last body with a competition that phase is done yeah I'm now like 10 kilos lighter if not more all of the time and I'm not actually trying to be that strong anyway yeah well like obviously like for those in terms of like my focus of training I'm doing more martial arts I am strength training so I'm not focusing on strength if I was I'd be in the gym a lot more yeah my freaks are a bit higher and I'd be um stretching everything around being strong yeah but I'm not so for those of you that just kind of have asked the question can you do uh weight training sessions and martial arts sessions at the same time just do both decision do both as hard as you can and adjust your your kind of work in either of them accordingly um so some weeks you might be tired and you might be like okay well because my focus is actually still my physique I'm gonna drop out one martial arts session this week or if your focus is actually solely your Martial Arts but okay I'm only going to do two weight sessions this week just slide things up and down accordingly don't overthink any of that like a lot of you asking this question like how can I do both just literally do both and just Auto regulate as you go but you can very much have a phenomenal physique for like phenomenal and be very very damn good at martial arts you can do both um that's absolutely not an issue will you be an ifbb Pro and also be a extremely competitive martial artist no um it's not going to happen once you get to that point you then have got to go okay which direction am I going in but that's obvious it's just very obvious to anyone like you cannot be world-class in two things at the same time it's just not realistic um so right we'll crack on and yeah foreign [Music] -ups in the usual fashion not wasting any energy um just four three two reps do as many of those as you need to get warm until you're ready to do your work set it'll be like a five to nine for the first set on days that your body doesn't feel like a five to nine because you're beat up then start on the 12 to 15 and then go up to a second set it doesn't have to be load and back off it's not a rule can be the lighter weight first and last warm-up will be on three plates um I'll just do a single rep make sure I'm ready to do my work sir to do my workshop today will be three and a half um I don't know how many four sadly gone on the days of foreplay pressing um apologies I did my best but this is just not happening I've just I've just dropped too much too much muscle and I've been taking just the stupidest amount of drugs in terms of low not the other way not the other way around for so long that foreplay presses doesn't happen anymore which makes me sad but even the um I don't even talk about the deadlift numbers [Music] [Applause] thank you for those of you that care corian's competing again next weekend in our third Jiu Jitsu tournament this time for three classes ghee nogi and then the absolute so the last one she was gear no gee [Music] I'm beaten so far so we'll see how next weekend goes and see if you can win three goals at this one but like as with everything Corrine does some of you might not be familiar with foreign you're probably not perfect um you're assuming to work out what she's about she's a machine quite literally [Music] yeah drive through this drive through it hard you know this is that it's great good job good job good job good job come on [Music] let's do four because it might still be there for those of you that are on the members site you're used to this from me but I I gave you a little bit on the leg one but when I'm trying to do really really really strong stuff I've got certain songs that basically act as cheat codes for me they some people don't like getting into head spaces like I said before to to be aggressive I do because it makes me really really damn strong when I do it um and certain songs just help me get there they're mostly classical type songs I don't know why but uh a lot of hands in my stuff so but there's one song in particular for those of you that are on the member site if you guess what song that is then uh I don't know we send you a free tub of EAA huh to the first five of you no more than that because what happens is everyone starts copying each other's answers to get a free type of EA okay okay don't miss guys don't miss oh still there just my best on that was on a mid inclined four plates was 14. 14 reps so we're down to two but it is what it is obviously modern coin's goals also to progress our lives like we've dropped the boatload of strength and size the out Choice um to be able to do like the stuff that we're doing now my goal is to be competing like coroners um which is just not as good as her and I'm not it's not coming as quickly to me as is her but um current dominates absolute everything that she does so that's kind of expected from her um for me I'm doing my best to catch up but uh where now our strength has dropped to kind of this level it won't actually keep dropping from here now from here we can then drag it back up again um so Cory in your first set there was 35 aside yeah so Corinne's goal will be to get back up to doing two plates and we'll biscuit and creep our way back up but we've both had proportioning the same kind of drop-offs and strength in the um like Corona her Peak when she was winning all of that powerful competitions benched two plates aside on a barbell for 10 reps was your best 100 kg for 10. Josh spotted you yeah yeah 100 kgs for 10.
um so and then like this video is floating around if we're doing like dumbbell presses on yeah playing climb pressing the 50 kilo dumbbells um yeah so doing some doing some really really strong stuff um so we kind of dropped strength proportionally together but like I said now you're we're back at that level we're still going to progress our list in the exact same fashion that we're advocating you to do and then we'll take a rep here take a rep there your biscuit away like for us lift progressions will come really slowly now really slowly and that like exercises will stall sooner and we'll have to rotate them out more frequently um but that's just part and parcel of being kind of in this position um obviously Corey and it's entirely natural doesn't take anything whatsoever um so when you're in that state it just is what it is you just have to scrap for your lift projections [Music] foreign three and a half weeks time biscated again but probably take it for six fresh then I'm going to drive that up to eight and once that's at eight I'll then probably jump to Fourth Place well I know I can then do four plates for four and just kind of repeat that process um when I start with the the three and a half first uh next time um I guess I'll get that for six and then I'll come down to just three and get that for like probably 11 Maybe 12. um and then if I came in and some days I didn't feel so my breathing as well was a bit funny because like I said I was I was Ill with some kind of covered [ __ ] um and my breathing still isn't normal annoyingly like martial arts this week has been Jiu Jitsu this week has been not fun um so some days where things aren't feeling the best I'll come in and start on three plates and then if I did that first set I'd probably be able to get that for 13.
