3DMJCoach Brads vlog Episode 28 - Lat Focused and Tris

00:10:49
https://www.youtube.com/watch?v=21nFaBCWLLY

Resumo

TLDRIn this week's training review, Coach Brad focuses on recovery from bodybuilding prep by adjusting his training regimen, particularly to address tricep workouts due to existing elbow pain. He shifts around his workout schedule to ensure a balanced plan while maintaining focus on performance improvements in various sessions including quads and chest. Trusting his coach, Jeff, who recommended lowering training volume to better focus on recovery and effective strength gains, Brad is seeing positive results. Improvements are being recorded in repeating exercises each week, such as in the quad dominant and lat sessions, with adjustments made for increased repetitions and the introduction of new exercises like standing cable overhead extensions for triceps. Brad shares his philosophy as a coach, drawing parallels between trust in coaching and following spiritual guidance, underlining the importance of following advice from those who aim for one's best possible outcome.

Conclusões

  • 🔄 Recovery training focus after bodybuilding prep.
  • 💪 Improvement seen in quad and chest sessions.
  • 🔍 Addressing elbow pain by adjusting tricep exercises.
  • 🗓️ Adjusted workout plan to distribute tricep volume.
  • 👍 Trust and follow Jeff’s coaching recommendations.
  • 📈 Progressive gains in lat dominant exercises.
  • 💥 Commitment to making gradual improvements.
  • 🤝 Coaching aims at client excellence and success.
  • 🪢 Introducing standing cable overhead extensions.
  • 🕌 Faith elements intertwined with coaching philosophy.

Linha do tempo

  • 00:00:00 - 00:05:00

    Coach Brad discusses his recovery training as he recovers from bodybuilding prep. He reviews his recent training sessions, noting improvements in quad and chest dominance but identifying a deficit in triceps workouts due to elbow pain. He plans to adjust his routine to avoid pain and increase volume. Despite gaining weight, he remains lean, crediting muscle reclamation and trust in his coach's guidance. He emphasizes the importance of trusting in his coach's recommendations, even if they conflict with his own thoughts, believing that his coach acts in his best interests.

  • 00:05:00 - 00:10:49

    Brad details his lat dominance session, describing improvements in repetition performance over the previous week. He consistently uses the same machine and tempo for exercises like pull-downs and T-bar rows, noting incremental progress. He introduces changes to his regimen by moving tricep workouts, aiming to improve elbow comfort and enhance tricep development, which he feels has regressed. Minor adjustments, like increasing sets or reps for exercises, are intended to maximize progress. He expresses gratitude for the support and wraps up the week's session.

Mapa mental

Mind Map

Perguntas frequentes

  • What is the focus of this week's recovery training?

    The focus is on addressing the triceps session due to prior low volume and managing elbow pain.

  • How does the coach measure improvements in his training?

    Improvements are measured by increased repetitions and weight lifted in exercises.

  • Why is the coach adjusting the tricep workouts?

    The adjustments are made to avoid elbow pain and to increase the volume of triceps exercises.

  • What changes does Coach Brad plan for his triceps workout?

    He plans to introduce standing cable overhead extensions and increase the volume by adding more sets.

  • Why does Coach Brad trust his coach Jeff's recommendations?

    He trusts Jeff because he believes Jeff has his best interests in mind and aims for Brad to excel beyond expectations.

  • What progress has been observed in lat-dominant sessions?

    There were improvements in the number of repetitions on exercises like the T-bar row and lat prayers.

  • How does Coach Brad address lower volume in his training plan?

    By dispersing workout volume throughout the week and ensuring muscle groups like triceps receive adequate attention.

  • What is the significance of consistent exercise technique for Coach Brad?

    Consistency in technique ensures accurate progress tracking and reliable improvement measures.

  • What motivational perspective does Coach Brad share about coaching clients?

    He aspires for his clients to surpass him in competition, putting their success above his own.

  • How does Coach Brad perceive the relationship between faith and coaching?

    He compares trust in his coach to his spiritual faith, emphasizing guidance from those who seek the best for him.

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Rolagem automática:
  • 00:00:00
    [Music]
  • 00:00:09
    coach Brad here again for another review
  • 00:00:13
    of training this week specifically
  • 00:00:16
    recovery training as I'm still
  • 00:00:18
    recovering from the uh the rigors of
  • 00:00:22
    bodybuilding prep before we get into the
  • 00:00:25
    the next session though just kind of a
  • 00:00:27
    review of the last uh few sessions that
  • 00:00:30
    you guys saw here if you took the time
  • 00:00:33
    to watch so last session you guys got to
  • 00:00:36
    see this quad dominant leg session right
  • 00:00:40
    here also covered how we are um right
  • 00:00:43
    now focusing on performance improvements
  • 00:00:46
    quite a bit of improvements at quad
  • 00:00:48
    dominance session also you got to see
  • 00:00:50
    the chess dominance session of the
  • 00:00:53
    improvements that have been made there
  • 00:00:55
    so a review of that week there there's a
  • 00:00:58
    little hole in the game here uh triceps
  • 00:01:02
    uh you can see the cell is in pink so
  • 00:01:05
    that's below my range of 7 to 11 sets
  • 00:01:08
    that I have programmed so we're going to
  • 00:01:10
    do something about that this week but
  • 00:01:12
    one of the reasons for that little hole
  • 00:01:14
    in the game is that I had to move things
  • 00:01:16
    around a little bit this um session here
  • 00:01:21
    the chess dominant session we were doing
  • 00:01:23
    some triceps on that day sorted getting
  • 00:01:26
    a little bit of elbow pain I guess it
  • 00:01:28
    was the elron on on the Onna so um we're
  • 00:01:32
    kind of moving around things a little
  • 00:01:34
    bit such that uh we don't get uh pain in
  • 00:01:37
    that elbow so we're going to move that
  • 00:01:40
    off of that session there GNA hide those
  • 00:01:43
    cells we're going to disperse it
  • 00:01:44
    throughout the week elsewhere and more
  • 00:01:47
    importantly get that volume up before I
  • 00:01:49
    get into this week's session which is
  • 00:01:53
    the uh the lat dominance session going
  • 00:01:56
    to go over this volume again you can see
  • 00:01:59
    as I touched on these last few weeks
  • 00:02:00
    it's pretty darn low you can see that
  • 00:02:03
    it's mostly here in the single digits
  • 00:02:05
    but there's a couple of important things
  • 00:02:07
    to to cover here so first of all I'm
  • 00:02:10
    still gaining weight uh I'm up about
  • 00:02:14
    almost 10 pounds as long as training is
  • 00:02:16
    happening and training is good and it's
  • 00:02:20
    consistent I'm reclaiming and gaining
  • 00:02:23
    muscle and you'll see it in the video
  • 00:02:25
    this week I I am looking when there's
  • 00:02:28
    tension on the muscle obviously and
  • 00:02:30
    weight training is happening I'm looking
  • 00:02:31
    just as lean now as I did at my
  • 00:02:35
    competition now I don't look that lean
  • 00:02:37
    when I'm not Flex when I'm just standing
  • 00:02:39
    relaxed as I did when I was 10 pounds
  • 00:02:41
    lighter but you'll see uh I'm still
  • 00:02:44
    pretty darn lean and so muscle is being
  • 00:02:46
    reclaimed here number two I just trust
  • 00:02:50
    my coach and this is something that's
  • 00:02:53
    important that I want to kind of convey
  • 00:02:54
    to everybody out there whether you are
  • 00:02:58
    um on the coaching roster of of 3D
  • 00:03:01
    muscle Journey or any coaching roster
  • 00:03:05
    Jeff made recommendations for me at the
  • 00:03:08
    end of
  • 00:03:10
    prep that might have conflicted with my
  • 00:03:13
    head my thoughts my my preconceived um
  • 00:03:18
    Notions right however Jeff being my
  • 00:03:22
    coach he wants what is best for me he
  • 00:03:25
    wants me heck it wouldn't surprise me if
  • 00:03:28
    coaches like if Coach Jeff is like me
  • 00:03:31
    and he would almost set his competitive
  • 00:03:34
    desires aside and do everything that he
  • 00:03:38
    could for me to get me to beat him it
  • 00:03:42
    ain't ever going to happen but it would
  • 00:03:45
    not surprise me if Jeff thinks that way
  • 00:03:47
    because that's the way that I think
  • 00:03:49
    about all of my clients I'm going to
  • 00:03:52
    make recommendations that are going to
  • 00:03:56
    what I
  • 00:03:57
    believe help them Excel being beyond
  • 00:04:01
    what they think is possible I want them
  • 00:04:03
    to kick my butt on stage and so I'm
  • 00:04:05
    going to make
  • 00:04:07
    recommendations that I believe will do
  • 00:04:09
    that now I'm not perfect I'm human and I
  • 00:04:12
    might not I might be mistaken I might
  • 00:04:14
    make a call that I believe is absolutely
  • 00:04:16
    going to be the right call and what is
  • 00:04:19
    the best for them but because I'm human
  • 00:04:22
    I'd ended up not turning out like I
  • 00:04:23
    wanted it to but it's no different than
  • 00:04:26
    than my relationship with with God the
  • 00:04:28
    Father you know things that he says the
  • 00:04:32
    words that he say in the Bible and the
  • 00:04:34
    the thoughts that he puts in my head
  • 00:04:36
    they're not always easy they're hard but
  • 00:04:39
    at the same time you'd have to be crazy
  • 00:04:42
    to not take the
  • 00:04:44
    advice of something
  • 00:04:47
    someone that wants literally the
  • 00:04:50
    absolute best for you Jeff dropped my
  • 00:04:53
    volume down and specifically he dropped
  • 00:04:55
    my frequency down at the end of prep
  • 00:04:59
    which resulted in body parts being hit
  • 00:05:01
    roughly this this often was a little bit
  • 00:05:05
    higher than this because the way that we
  • 00:05:07
    had things set up some weeks would get
  • 00:05:08
    hit three times a week and then other
  • 00:05:10
    times twice and sometimes once and then
  • 00:05:12
    other times twice because it was in kind
  • 00:05:14
    of a rotation but it basically ended up
  • 00:05:16
    being about this and by gosh if Jeff
  • 00:05:19
    wants the best for me I'm just going to
  • 00:05:22
    focus on finding a way to make it happen
  • 00:05:24
    and executing that plan and not worry
  • 00:05:27
    about the results of the of the plan or
  • 00:05:29
    if it's going to work he's got his best
  • 00:05:31
    interests of me in mind so with that
  • 00:05:35
    being said let's go over this lat
  • 00:05:38
    dominant session okay start out the
  • 00:05:41
    session with one hard set of pull Downs
  • 00:05:44
    to failure that's basically the approach
  • 00:05:47
    of all of my
  • 00:05:49
    training B same as as in previous weeks
  • 00:05:53
    I'm using this exact same tempo I'm
  • 00:05:55
    using this exact same machine I'm using
  • 00:05:58
    the exact same uh range of motion with
  • 00:06:01
    the exact same pause uh this week got
  • 00:06:05
    myself 14 repetitions in the previous
  • 00:06:08
    week the same tempo everything
  • 00:06:10
    consistent I got 12 so there is an
  • 00:06:11
    improvement of two repetitions
  • 00:06:15
    there alrighty and then moving on to the
  • 00:06:18
    t- bar row this is like our only
  • 00:06:22
    real lat focused lat specific machine in
  • 00:06:27
    our gym and so I I really love love
  • 00:06:29
    using it and this is the one machine the
  • 00:06:32
    one exercise that I do two sets of right
  • 00:06:35
    now two hard sets two failure same tempo
  • 00:06:38
    same pause and little bit of improvement
  • 00:06:43
    this week as
  • 00:06:44
    well with the exception of the week of
  • 00:06:47
    my travel I have improved every single
  • 00:06:49
    week on this particular machine last
  • 00:06:53
    week 90 PBS two sets of 10 this week 90
  • 00:06:58
    PBS a set of 12 and a set of
  • 00:07:07
    10 all right we're going to move on to
  • 00:07:10
    the seated lat prayers one of my
  • 00:07:12
    favorites right now I went ahead and
  • 00:07:15
    stuck with 100 PB last week I got 100 PB
  • 00:07:19
    for two sets of 13 my double progression
  • 00:07:23
    plan is such that the rep range is 8 to
  • 00:07:26
    15 and if I make it to 15 even if it's
  • 00:07:29
    only one one set I'm going to go up and
  • 00:07:31
    wait sometimes I tend to fudge a little
  • 00:07:34
    bit and if I'm close especially when
  • 00:07:37
    something is as high as 15 repetitions
  • 00:07:40
    I'll go ahead and go up and wait this
  • 00:07:42
    week though I decided to go ahead and
  • 00:07:44
    leave it at 100 PBS and I got 16
  • 00:07:48
    repetitions three more than I got on
  • 00:07:52
    either set last week so for the second
  • 00:07:54
    set I went ahead and increased it to 110
  • 00:07:57
    lbs still got 15 repetitions with all
  • 00:08:02
    things being consistent remember so I
  • 00:08:04
    think the plan is is for next week when
  • 00:08:07
    I do my seated lat prayers I'm going to
  • 00:08:10
    go ahead and jump to 120 pounds
  • 00:08:32
    all right so now here's the change for
  • 00:08:33
    the week we're going to go ahead and
  • 00:08:35
    move triceps onto this session here and
  • 00:08:38
    see how the elbow will feel so first of
  • 00:08:41
    all this is one of my favorites right
  • 00:08:43
    now is a standing cable overhead
  • 00:08:46
    extension with this rope
  • 00:08:49
    attachment um really feel it in my
  • 00:08:53
    tricep and the stretch position is
  • 00:08:56
    something that is really hitting me hard
  • 00:08:58
    right now and arguably when I look at my
  • 00:09:02
    photos from from
  • 00:09:04
    stage although it was my best ever I
  • 00:09:07
    feel like one thing that has kind of
  • 00:09:09
    digressed a little bit in my years off
  • 00:09:13
    from the bodybuilding stage is my
  • 00:09:15
    triceps I feel like my triceps don't
  • 00:09:17
    quite have the hang that they used to
  • 00:09:20
    and so we're going to start working on
  • 00:09:22
    those triceps now little bit of
  • 00:09:24
    improvement here this week 23 lbs last
  • 00:09:28
    week I only did one set so in effort of
  • 00:09:30
    making some improvements there we've
  • 00:09:32
    increased it to two and essentially I
  • 00:09:34
    kicked butt on last week's performance
  • 00:09:36
    on both sets getting not only an extra
  • 00:09:40
    set but then an extra rep as
  • 00:09:43
    well lastly the triceps cable press down
  • 00:09:46
    not much to say here except for again
  • 00:09:49
    Improvement was made same machine
  • 00:09:53
    same tempo same pause at the top 70 lbs
  • 00:09:58
    one rep Improvement
  • 00:10:00
    10
  • 00:10:02
    reps all righty gang so that is that
  • 00:10:05
    session for the week improvements are
  • 00:10:07
    still being made no real changes to the
  • 00:10:10
    program adding a set here or a set there
  • 00:10:13
    like I did on the triceps with minor
  • 00:10:16
    manipulations just trying to get the
  • 00:10:18
    most out of it and gang that is it I'm
  • 00:10:22
    going to wrap it up for the week thank
  • 00:10:24
    you very much for your attention thank
  • 00:10:25
    you for your support of 3D muscle
  • 00:10:27
    journey and until until next time take
  • 00:10:30
    care
Etiquetas
  • recovery training
  • performance improvement
  • bodybuilding prep
  • triceps workout
  • coaching strategies
  • exercise adjustments
  • trust in coaching
  • training volume
  • progress tracking
  • consistency in exercises