[Dan W]

You need to post the link separately, can’t click it

[Dan W]

Nice, you are basically same weight as me. What’s your height? Are you natural?

[Dan W]

Brill, thanks all

[Dan W]

I agree with Jordan it shouldn’t need to change too much, but as you get very lean big lifts like hinges squats etc may need a volume shift or to be swapped out and most others you’ll find you can keep. Mind over matter with strength expect for push haha that one will bite you as some point just keep working till the time is needed

Thanks, so yeah this week I reduced to just 1 set on RDLs and included some more on seated leg curl!

[Dan W]

It’s a great question 🙂 . So I’m very much hoping you found your volume sweet spot in off-season , as when we prep we always really want to keep the same rough volume with the ability to maybe lower a set or so based on recovery demands , but the overall volume won’t lower THAT much . So provided you are sure of your volume based on your offseason progressive overload feedback , then just be patient with Your diet phase to protect performance as best you can , and don’t get TOOO hung up on the performance dips . ( says me , who thinks the world is ending if I I miss a rep haha )

Being told it’s a great question is probs the biggest compliment YOU could give out 🤣

Thanks, appreciate the advice on it!

[Dan W]

Weigh every day, and then divide by 7 over a week and that’s the average. Do that weekly and track that way

[Dan W]

Hey buddy, what’s your nutrition look like? Might want to check your protein intake. Also what’s your sleep look like? Volume isn’t insanely high to me.

Do you think the deload could be the issue? Planning to take 4 days off over Christmas, so one full training cycle

[Dan W]

Hey buddy, what’s your nutrition look like? Might want to check your protein intake. Also what’s your sleep look like? Volume isn’t insanely high to me.

Thanks Louis, im in a deficit atm so that’s probably playing some part. I eat 185g protein roughly, I’m 163lbs

[Dan W]

Before doing this workout split for the last 4 weeks, when was the last time you had a de-load or more than two consecutive rest days?

What is your recovery like day to day in terms of how many hours sleep you get?

Last reload was early October. I sleep 7-9 hours per night

[Dan W]

Enjoying the frequency if it’s prevent you from progressing is pointless, I would priviledge rest as much as training

My husband is growing more since he is injured and training less frequently though

😂

Which seems a tad frustrating compared to what he did in the past with 6 days at the gym vs now 3/4

Thanks for the advice

would you still follow the same workouts as above?

[Dan W]

why don’t you try taking an extra day off at the week so you train U/L rest U/L rest rest and see if the extra rest day helps

I do enjoy the frequency tbh, but if it comes down to it then that’s what I will have to do

[Dan W]

I would be splitting my total kcal intake over 5 meals – having most of my carbs in the last meal and meal 1 Post workout –

Thanks Peter, I will take all the advice onboard

[Dan W]

If anybody could take a look, and let me me know if I need any changes I will be really grateful! Problem is that I’m not really progressing lifts as I should imo. Like I’m using smith 67,5kgs for 6 reps and and like 1 rep for a week then stall then maybe one more again. In pull day for example in 1 exercise I progress like 1-2 reps on another exercise I’m making one less. I’m bulking right now so I Think is not a good progress at my low strength level. The only I progress without any prob is leg day my whole life.

I’m not an expert on programming so cant offer much advice there. But the progression is probably about right, you cant expect to progress 1 rep consistently session after session or we would all be massive, but over the course of a month you are probably progressing well.

[Dan W]

I agree with Sara on thr high carb meal pre bed and MPS Max pre training.

Also, looking through your diet. Where is the protein in your last meal? You want to be distributing your protein equally across all your meals. The calories from that protein bar could also be added to your meals to make them more satiating. Adding in green veg to bulk the volume of your meals out will help too, as well as increasing your micronutrient and fibre intake. I would personally add some berries too for this reason.

Thanks Clare, I will invest in some MPS Max.

The protein bar is quite a low cal one, 142 cals for 15g protein. But I will change a couple of things around in the diet and make room for protein in the evening. As well as adding some more veg and berries

[Dan W]

Personally I would just have a high carb meal pre bed and then upon waking 1 litre of water with a serving of MPS max – this ensures you’re going in fed (you’ll still have the food from the night before but this ensures you have another protein hit before your session), I’ve done this plenty a times before, and still had progressive session.

Thanks, yeah I need to invest in some of the supplements from TBJP apart from just the protein.

What else would you recommend?