16/09/2026
Gaining phase week 1 - upper
Coming off the back of the illness last week and just about scraping the barrel with training, it’s good to start the week with 2 strong sessions.
Progress pretty much across the board in both sessions so far with lower and upper. A week now on the extra food and feeling the effect in performance already.
Key take away I’m trying to drill into my guys (and myself) at the minute going into gaining phases - is to not get ahead and throw the kitchen sink at training from the off. We want intensity yes, but we want accuracy to match. Intensity is in essence less if you lose that accuracy to get more reps. Keep that form in them final reps is what intensity truly looks like.
We want progress to be sustainable over a gaining phase. Not to throw everything at it from the get go and fall off a cliff in a couple months time.
Full session:
Seated lat raise x4
Single arm high row x2
Incline press x2
Chest supported row x2
Shoulder press x2
Tricep pushdown x3
D handle curl x3
