[ademk]

Hey Kuba,

I started my offseason about a month ago, got ill for about two weeks so just getting back into the swing of things, also started my first cycle (250 test 250 masteron).

A bit of context, so for the past 6 months I wasn’t able to flat/incline press due to a bicep/shoulder/serratus injury sustained years ago that I never did anything about, slowly getting back into pressing now and am able to flat/incline press and shoulder press in the same session.

This is what my splits looking like atm, last week I added an arm day going forward, as I’ve never really had one and they’re a lacking body part – weighing 79kg atm so I know overall size is priority but I feel like they’re noticeably weak.

My insta is Adem_k for physique reference, or let me know and I can upload some pics here.

Btw I start my upper sessions with a lat movement, feel like it makes my pressing a lot smoother.

Would really appreciate any feedback you have regarding the split/volume etc.

Thanks a lot man.

Monday

Upper A

Cable Single Lat Row x2

Cable Side Lateral x2

Flat Hammer Press x2

Shoulder Press (Hammer plate/pin or smith) x2

Close Grip Smith x2

Panatta Tbar x2

Gym Shop Pulldown x2

Upper Back Hammer Row x2

Tris/Bis

Tuesday

Lower A

Adductor x2

Seated Hamstring x2 (one set before compounds, one set after)

Quad Ext (one set before compounds, one set after)

Cybex Hack x1

Pendulum Leg Press (rotate with banded Hammer Leg Press) x1

Calves

Abs

Thursday

Upper B

Hammer Single Lat Row x2

Cable Side Lateral x2

Flat Hammer Press x2

Shoulder Press (Hammer plate/pin or smith) x2

Close Grip Smith x2

Upper Back Cable Pulldown x2

Single Cable Lat Pulldown x2

Upper Back Hammer Row x2

Tris/Bis

Friday

Lower B

Adductor x2

Seated Hamstring x2 (one set before compounds, one set after)

RDL x1 (will probably add a back off set at some point)

Quad Ext x2 (one set before pendulum, one set after)

Pendulum Squat x1

Calves

Abs

Saturday

Cable Side Lateral

Arms

Abs

Upper lower would work great with adding arms at the end of sessions

If arms are a focus I would switch to push pull leg

This much lat work before pressing would leave me fatigued and unable to press safely and effectively my stability would be totally off.

Not how I would run things at all[/quote]

Interesting thanks, so something like

Push

Pull

Off

Legs

Arms

Off

Briefly how would you structure the push and pull sessions? And I’m guessing I’d place the RDL on pull?

[/quote]
I can’t briefly write out your training plan for you but I can give you advice around it like I have above buddy

Personally I run hinge work on leg days not pull days

Posing at least 3x per week even throughout offseason, all compulsory shots and mandatory[/quote]

Hey guys, I hope you don’t mind me adding a little input cause I’m in a similar circumstance.

1) I agree with Kuba about lat work before pressing (fatigue may affect pressing). I always enjoyed a little at the end because of all the pressing and limited scapular movement, some pulling after pressing can help maintain healthy shoulder function.

2) Kuba mentioned in one of his videos about adding a little bicep work at the end of multiple sessions. I’ve added 3 sets of biceps on my two push days (none on pull day) and I like it so far. No effect on Pull performance. I could show you my split if you’d like as a reference.

Last little note, I don’t know how your recovery and performance is during the Upper days, but you seem to have a lot of different exercises. I (personally) would recommend spreading the exercises out over 2 sessions (two Push A/B or Push and Pull) cause having such a large number of exercises in a single session is very taxing in itself on the nervous system. I tend to limit the number of exercises to 6, but really try to get the most out of them. You may end up doing more total working sets in a session and still recover better (the CNS and brain have to work harder the more tasks/movements you throw at it and the more often it has to shift focus).

Sorry for the long comment. It was just something that really stuck out to me. If you’re making progress though, just keep doing what works.[/quote]

Thanks for your input mate, yeah I actually ran a push session today with 0 lat work before and I did feel a lot more stable, think my injury causes me to overthink and makes me feel like I need to do more work to ‘feel’ more stable but it just ends up doing the opposite haha.

Yes sure mate if it’s cool to show it here or just message it to me, my recovery is ok but you’re right by the time I even get to back I feel fatigued, also I spend a bit more time warming up on pressing due to my injury so even that takes away from my pull work.

Going to run with PPL (arms added to legs too) for a bit and see how it goes, I’ve basically programmed my sessions with the same exercises, just split the upper sessions in half.

Appreciate the comment mate.

[ademk]

Hey Kuba,

I started my offseason about a month ago, got ill for about two weeks so just getting back into the swing of things, also started my first cycle (250 test 250 masteron).

A bit of context, so for the past 6 months I wasn’t able to flat/incline press due to a bicep/shoulder/serratus injury sustained years ago that I never did anything about, slowly getting back into pressing now and am able to flat/incline press and shoulder press in the same session.

This is what my splits looking like atm, last week I added an arm day going forward, as I’ve never really had one and they’re a lacking body part – weighing 79kg atm so I know overall size is priority but I feel like they’re noticeably weak.

My insta is Adem_k for physique reference, or let me know and I can upload some pics here.

Btw I start my upper sessions with a lat movement, feel like it makes my pressing a lot smoother.

Would really appreciate any feedback you have regarding the split/volume etc.

Thanks a lot man.

Monday

Upper A

Cable Single Lat Row x2

Cable Side Lateral x2

Flat Hammer Press x2

Shoulder Press (Hammer plate/pin or smith) x2

Close Grip Smith x2

Panatta Tbar x2

Gym Shop Pulldown x2

Upper Back Hammer Row x2

Tris/Bis

Tuesday

Lower A

Adductor x2

Seated Hamstring x2 (one set before compounds, one set after)

Quad Ext (one set before compounds, one set after)

Cybex Hack x1

Pendulum Leg Press (rotate with banded Hammer Leg Press) x1

Calves

Abs

Thursday

Upper B

Hammer Single Lat Row x2

Cable Side Lateral x2

Flat Hammer Press x2

Shoulder Press (Hammer plate/pin or smith) x2

Close Grip Smith x2

Upper Back Cable Pulldown x2

Single Cable Lat Pulldown x2

Upper Back Hammer Row x2

Tris/Bis

Friday

Lower B

Adductor x2

Seated Hamstring x2 (one set before compounds, one set after)

RDL x1 (will probably add a back off set at some point)

Quad Ext x2 (one set before pendulum, one set after)

Pendulum Squat x1

Calves

Abs

Saturday

Cable Side Lateral

Arms

Abs

Upper lower would work great with adding arms at the end of sessions

If arms are a focus I would switch to push pull leg

This much lat work before pressing would leave me fatigued and unable to press safely and effectively my stability would be totally off.

Not how I would run things at all[/quote]

Interesting thanks, so something like

Push

Pull

Off

Legs

Arms

Off

Briefly how would you structure the push and pull sessions? And I’m guessing I’d place the RDL on pull?

[/quote]

I can’t briefly write out your training plan for you but I can give you advice around it like I have above buddy

Personally I run hinge work on leg days not pull days

Posing at least 3x per week even throughout offseason, all compulsory shots and mandatory[/quote]

Yeah sure completely understand.

Would I be shooting myself in the foot hitting the RDL after hack/pendulum? Or is it just a case of having Legs A more quad focused and B more hamstring focused?

Thanks for the help mate

[/quote]
I would hit RDL before a pendulum I often program like this in certain instances

One ham focused leg day one quad[/quote]

Exactly what I was thinking, appreciate the help brother.

[ademk]

Hey Kuba,

I started my offseason about a month ago, got ill for about two weeks so just getting back into the swing of things, also started my first cycle (250 test 250 masteron).

A bit of context, so for the past 6 months I wasn’t able to flat/incline press due to a bicep/shoulder/serratus injury sustained years ago that I never did anything about, slowly getting back into pressing now and am able to flat/incline press and shoulder press in the same session.

This is what my splits looking like atm, last week I added an arm day going forward, as I’ve never really had one and they’re a lacking body part – weighing 79kg atm so I know overall size is priority but I feel like they’re noticeably weak.

My insta is Adem_k for physique reference, or let me know and I can upload some pics here.

Btw I start my upper sessions with a lat movement, feel like it makes my pressing a lot smoother.

Would really appreciate any feedback you have regarding the split/volume etc.

Thanks a lot man.

Monday

Upper A

Cable Single Lat Row x2

Cable Side Lateral x2

Flat Hammer Press x2

Shoulder Press (Hammer plate/pin or smith) x2

Close Grip Smith x2

Panatta Tbar x2

Gym Shop Pulldown x2

Upper Back Hammer Row x2

Tris/Bis

Tuesday

Lower A

Adductor x2

Seated Hamstring x2 (one set before compounds, one set after)

Quad Ext (one set before compounds, one set after)

Cybex Hack x1

Pendulum Leg Press (rotate with banded Hammer Leg Press) x1

Calves

Abs

Thursday

Upper B

Hammer Single Lat Row x2

Cable Side Lateral x2

Flat Hammer Press x2

Shoulder Press (Hammer plate/pin or smith) x2

Close Grip Smith x2

Upper Back Cable Pulldown x2

Single Cable Lat Pulldown x2

Upper Back Hammer Row x2

Tris/Bis

Friday

Lower B

Adductor x2

Seated Hamstring x2 (one set before compounds, one set after)

RDL x1 (will probably add a back off set at some point)

Quad Ext x2 (one set before pendulum, one set after)

Pendulum Squat x1

Calves

Abs

Saturday

Cable Side Lateral

Arms

Abs

Upper lower would work great with adding arms at the end of sessions

If arms are a focus I would switch to push pull leg

This much lat work before pressing would leave me fatigued and unable to press safely and effectively my stability would be totally off.

Not how I would run things at all[/quote]

Interesting thanks, so something like

Push

Pull

Off

Legs

Arms

Off

Briefly how would you structure the push and pull sessions? And I’m guessing I’d place the RDL on pull?

[/quote]
I can’t briefly write out your training plan for you but I can give you advice around it like I have above buddy

Personally I run hinge work on leg days not pull days

Posing at least 3x per week even throughout offseason, all compulsory shots and mandatory[/quote]

Yeah sure completely understand.

Would I be shooting myself in the foot hitting the RDL after hack/pendulum? Or is it just a case of having Legs A more quad focused and B more hamstring focused?

Thanks for the help mate

[ademk]

Ah I just watched the vids in the education section regarding structuring PPL.

Also, how often would you advise someone to practice posing going into the offseason?

[ademk]

Hey Kuba,

I started my offseason about a month ago, got ill for about two weeks so just getting back into the swing of things, also started my first cycle (250 test 250 masteron).

A bit of context, so for the past 6 months I wasn’t able to flat/incline press due to a bicep/shoulder/serratus injury sustained years ago that I never did anything about, slowly getting back into pressing now and am able to flat/incline press and shoulder press in the same session.

This is what my splits looking like atm, last week I added an arm day going forward, as I’ve never really had one and they’re a lacking body part – weighing 79kg atm so I know overall size is priority but I feel like they’re noticeably weak.

My insta is Adem_k for physique reference, or let me know and I can upload some pics here.

Btw I start my upper sessions with a lat movement, feel like it makes my pressing a lot smoother.

Would really appreciate any feedback you have regarding the split/volume etc.

Thanks a lot man.

Monday

Upper A

Cable Single Lat Row x2

Cable Side Lateral x2

Flat Hammer Press x2

Shoulder Press (Hammer plate/pin or smith) x2

Close Grip Smith x2

Panatta Tbar x2

Gym Shop Pulldown x2

Upper Back Hammer Row x2

Tris/Bis

Tuesday

Lower A

Adductor x2

Seated Hamstring x2 (one set before compounds, one set after)

Quad Ext (one set before compounds, one set after)

Cybex Hack x1

Pendulum Leg Press (rotate with banded Hammer Leg Press) x1

Calves

Abs

Thursday

Upper B

Hammer Single Lat Row x2

Cable Side Lateral x2

Flat Hammer Press x2

Shoulder Press (Hammer plate/pin or smith) x2

Close Grip Smith x2

Upper Back Cable Pulldown x2

Single Cable Lat Pulldown x2

Upper Back Hammer Row x2

Tris/Bis

Friday

Lower B

Adductor x2

Seated Hamstring x2 (one set before compounds, one set after)

RDL x1 (will probably add a back off set at some point)

Quad Ext x2 (one set before pendulum, one set after)

Pendulum Squat x1

Calves

Abs

Saturday

Cable Side Lateral

Arms

Abs

Upper lower would work great with adding arms at the end of sessions

If arms are a focus I would switch to push pull leg

This much lat work before pressing would leave me fatigued and unable to press safely and effectively my stability would be totally off.

Not how I would run things at all[/quote]

Interesting thanks, so something like

Push

Pull

Off

Legs

Arms

Off

Briefly how would you structure the push and pull sessions? And I’m guessing I’d place the RDL on pull?

[ademk]

Hey Kuba,

I started my offseason about a month ago, got ill for about two weeks so just getting back into the swing of things, also started my first cycle (250 test 250 masteron).

A bit of context, so for the past 6 months I wasn’t able to flat/incline press due to a bicep/shoulder/serratus injury sustained years ago that I never did anything about, slowly getting back into pressing now and am able to flat/incline press and shoulder press in the same session.

This is what my splits looking like atm, last week I added an arm day going forward, as I’ve never really had one and they’re a lacking body part – weighing 79kg atm so I know overall size is priority but I feel like they’re noticeably weak.

My insta is Adem_k for physique reference, or let me know and I can upload some pics here.

Btw I start my upper sessions with a lat movement, feel like it makes my pressing a lot smoother.

Would really appreciate any feedback you have regarding the split/volume etc.

Thanks a lot man.

Monday

Upper A

Cable Single Lat Row x2

Cable Side Lateral x2

Flat Hammer Press x2

Shoulder Press (Hammer plate/pin or smith) x2

Close Grip Smith x2

Panatta Tbar x2

Gym Shop Pulldown x2

Upper Back Hammer Row x2

Tris/Bis

Tuesday

Lower A

Adductor x2

Seated Hamstring x2 (one set before compounds, one set after)

Quad Ext (one set before compounds, one set after)

Cybex Hack x1

Pendulum Leg Press (rotate with banded Hammer Leg Press) x1

Calves

Abs

Thursday

Upper B

Hammer Single Lat Row x2

Cable Side Lateral x2

Flat Hammer Press x2

Shoulder Press (Hammer plate/pin or smith) x2

Close Grip Smith x2

Upper Back Cable Pulldown x2

Single Cable Lat Pulldown x2

Upper Back Hammer Row x2

Tris/Bis

Friday

Lower B

Adductor x2

Seated Hamstring x2 (one set before compounds, one set after)

RDL x1 (will probably add a back off set at some point)

Quad Ext x2 (one set before pendulum, one set after)

Pendulum Squat x1

Calves

Abs

Saturday

Cable Side Lateral

Arms

Abs

[ademk]

Hey Kuba,

Would you hit a cable lat row/pulldown before or after hammer row/gym shop pulldown?

in my upper session I’ve been hitting the cable variation first, then the hammer row/gym shop pulldown towards the end of the workout, just wondering if I’m getting the most bang for my buck doing them in that order.

[ademk]

Would you recommend hitting a close grip bench/db tricep press before any other pressing in an upper session if triceps are your weakest point?

[ademk]

Hey Kuba,

I noticed you’re adding DB pressing back in, I’ve just finished a re-comp, not to stage condition but a few kg off – wondering when I should add it back in, how did you make the decision?

Also loving your content, very informative, and much appreciated!

[ademk]

Oldish post but I know how much trouble this can be, John Jewett made a post on insta about doing leg extensions one leg at a time due to having externally rotated knees (knees turning out), ever since I’ve done them unilaterally I’ve never had any pain 🙂 give it a go