[ajmorris]

Hey Alexander!

I would definitely aim to keep pushing up for those 8-12 weeks and I would favour a ‘Push, hold, Push, hold’ approach to your bodyweight over the mini cut. Right now you don’t really have a huge reason to diet unless you get very sloppy body fat wise and with you being young & very responsive to growth you will most likely edge out most of this year with just pushing and holding, don’t hold for much longer than a month before you push again, you’ll earn every single bodyweight you hit. Don’t prioritise body parts at all yet just grow everywhere get nasty strong & don’t be afraid to get a bit soft in this phase!

Keep us updated!

[ajmorris]

178.4 – Rest Day

Legs was immense yesterday , took some solid progressions! Very happy with how training is going right now

[ajmorris]

Hi mate, I posted some physique pictures in the diet forum. I would love to get your opinion on my question and overall feedback. I am also wondering if you have somewhere you can reference me to your preferred strategy for deloading? Cheers!

For sure dude, I’ll have a look now.

I personally like the de-volume approach. 1 microcycle of 1 work set per exercise, no 50/50 reps taken and no total failure but intensity still high , I favour this over the 4 days off as I feel the 4 days usually de-trains you a fair bit and you spend a week or so gathering back momentum

[ajmorris]

90% Dark Choc

How many minutes before workout do you eat preworkout meal?[/quote]
90 🙂

[ajmorris]

179 – Legs

Great Push & Arms session yesterday no huge PBs but took 45×8.5 and 40×13 on high incline dumbbell which I was very happy with. Both sets felt good too & Kuba approved the depth ? making sure I send regular sets to Kuba just to have his second eye, which is important at any level in this game and the feedback is always wicked ??

[ajmorris]

179.2 – Push & Arms

Back round to the high incline rotation today! Feel fresh after yesterday’s rest despite it being a busy one for work. 20 mins CV ticked off and ready to attack the day ✔️

[ajmorris]

Current split rest day 3days a week? Why are you more have rest day?!

If you read the log mate, it actually says that I have more rest because of the training circumstances. I only have 4 opportunities to train.

[ajmorris]

178 – Rest Day

20 mins on the bike boxed off and time to get after a productive rest day!

[ajmorris]

178.4 – Rest Day I pulled 225×7 yesterday on a stiff bar, so that’s a nice all time PB, now settled into the set up at lockdown location… we train 3 days on, 2 off, 1 on, 1 off. It’s not ideal, but we make it work and very grateful for the setup. I’ll take 230 next week, and hit 6, which I know is more than possible. Hope everyone is having a solid week!

Impressive pulling mate. Have you changed anything within your split given the new on/off routine?

Thank you buddy – Current split

Don’t get me wrong, this isn’t ideal, this is just the best solution I have and I make it work for now

Mon – Off
Tues – Legs
Wed – Push & Arms
Thurs – Pull (Deadlifts, 2 sets hams, two sets adductor)
Fri – Off
Sat – Off
Sun – Push & Arms

[ajmorris]

178.4 – Rest Day

I pulled 225×7 yesterday on a stiff bar, so that’s a nice all time PB, now settled into the set up at lockdown location… we train 3 days on, 2 off, 1 on, 1 off. It’s not ideal, but we make it work and very grateful for the setup.

I’ll take 230 next week, and hit 6, which I know is more than possible.

Hope everyone is having a solid week!

[ajmorris]

178 – Pull Day

Solid push day yesterday, taking progressions on all baseline numbers set in the lockdown gym last week, was happier with execution too, the week after a 4 day de-load I’m always weaker, but the second week, I’m flying. This is usually the case with clients too. I’m not a huge fan of the 4 days off usually but in this scenario I had to take it.

Pull today, time to hit a PB with the stiff bar on deads… 🙂 Miss the deadlift / power bar at Ultra a LOT haha, might just buy one

[ajmorris]

Hey Aj.
Are you going to keep this macros set up even when bf levels be higher?
In general, do you assign this set up to everyone or do you change it according to bf levels and insulin sensitivity?

Hey dude, usually this is a set up I will run for the whole off season until the appetite drops and perhaps we need more dietary fat to hit the calorie goal…but I avoid that at all costs! I feel fats beyond a certain level really don’t offer much additional benefit

[ajmorris]

177 – Push & Arms

Great leg session yesterday took progressions on all the baseline numbers I set last week. Time to do the same on Push today 😉

[ajmorris]

What is your diet plan macro?

I don’t actually know but around 575c 45f 270p training days

It seems to be very high in carbohydrates and low in fat. Why are you eating this way?
My rest days are higher in fat. Far beyond a certain level really doesn’t offer any additional benefit, whereas carbohydrates are our primary fuel source for recovery and performance.

Thanks for the reply ! Can I know the macro off day?[/quote]
Around 350c 80f 250p

[ajmorris]

What is your diet plan macro?

I don’t actually know but around 575c 45f 270p training days

It seems to be very high in carbohydrates and low in fat. Why are you eating this way?[/quote]
My rest days are higher in fat. Far beyond a certain level really doesn’t offer any additional benefit, whereas carbohydrates are our primary fuel source for recovery and performance.