Hi there - big thanks for replying to my thread, Chris : ))
I'm training at 11am & doing the TVA stuff at 10am. I'm also doing quite a lot of Iron Crosses from 9 til 10am as part of mobility work - lots of foam rolling too which uses a lot more core than I'm used to (I've actually built some obliques I'm so unused to the foam rolling's demand on my core ). It sounds like that's a big issue - I'm working my core tons with the foam rolling (limber 11 & simple 6) then going straight to the gym!
How many hours apart would you put TVA & mobility work, from the workout please?
Very happy to do abs later in the workout
My abs are definitely weak overall - I can't do hanging leg raises for many total reps.
I'm also doing an abbreviated version of your routine as follows (apologies for not being clearer)
Back squat: sets of 6 - 8 (so no front squats)
Decline dumbbell bench press
Ab work super setted with pull throughs.
Flat bench dumbbell bench (bars hurt my shoulders)
Alt dumbbell curl
Rear delt fly
Ab work & pull throughs
I do almost as you recommend but do ordinary planks at the start.
I don't do the pec deck or a substitute like flys, because they hurt my shoulders.
End of the workout I'll do more planks super setted with hip thrusts or pull throughs.
I'll start using a belt
What would you say is a more simple routine? I do feel I can handle the volume currently, despite the ab ache. I seem to thrive off higher frequency & higher volume from past experience.
I'll do as you instruct though. I've recently read it can take ligaments & tendons a year to strengthen vs. The rapid strength gains in muscle from muscle memory... So how long would you keep the perceived effort low in the gym.
Thanks again, Chris