[Hilly]

Daily stretching on wake first thing out of bed plus cardio helps me more than anything else ever has done with my lower back issues

Then avoiding movements that aggravate it or bring it on at all times

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[Hilly]

Monday – rest day and full day with Arilena – Mum was taken into hospital at the weekend while I was away after having an allergic reaction to something – they dont know what but she was seriously ill – she is fine now but was not able to have Arilena for a few hours to work and train.

So we did scooter park, gymnastics and dance – non stop with little miss and will be the same 2moro.

far from ideal timing as I fly to Crete on a working vacation so to speak Wednesday but it is what it is.

Managed to work while she napped and now in bed. Meals were semi on point – so not an ideal few days with the Weekend but again thats life and going to continue as I go to greece for 6 days and then home for 1 before to Benidorm for 5 days

hoping to grab 45 minutes in the gym 2moro after Arilena goes back to mums but we shall see

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[Hilly]

i doubt it is SHBG thats the issue

what was your E2 and prolactin readings

They weren’t on the results Peter, I’m presuming you would recommend getting another test done that covers these ?

[/quote]
Defo bud

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[Hilly]

Defo teres IMo or possibly lat – I have done the exact same thing jumping up to a pull up bar before.

I just did everything that didnt cause it any pain – was fine in 2 weeks – your bruising is a little worse than mine but let pain be your guide

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[Hilly]

Sunday – rest day

Cardio done.

Drove London to Birmingham for pca then the 3 hours home to get Arilena

Meals will be down but not terribly

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[Hilly]

Im fully with J here – IME you dont need your hams to touch your calfs to build great legs –

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[Hilly]

Thanks for the responses. Always good for the mental health getting that extra session in before being away from the gym for 7 days! 🙂

I defo get this feeling and if your taking the full 7 days to rest then as long as you feel the session will be productive I would go in and do it.

However if your feeling beat up or tired/stressed from getting sorted for travelling then I would be tempted to start my rest then

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[Hilly]

i doubt it is SHBG thats the issue

what was your E2 and prolactin readings

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[Hilly]

I only ever back off volume in the last 2-4 weeks when recovery indicates to do so – your aways going to see some strength drop thats normal but if we are seeing more than we should later in the workout then to me thats an indication we need to reduce volume –

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[Hilly]

I defo agree the 1 RIR is a good move.

Can you not move the lifting to a different day to BJJ – this is how I set clients up when they do both. I feel doing both on the same day is to much for most.

For some I also find doing U/L works better for recovery on a EOD rotation or even PPL for some.

However I would defo agree once you come out of the slight deficit things would also improve.

Hey! Thanks for the response! i considered staggering the days like you mentioned. Except I had two concerns:

1. if a joint gets hyperextended at , and then i go to lift the next day, i might not be able to comfortably perform many exercises.

2. if i switch to any other split, i’d have to do more volume per muscle group, and id also have to do more volume for each muscle group within a single session. this means that by the time i get to bjj, i absolutely fried either my lower or upper body. i feel like that’s gonna make it hard to train, and also potentially increase injury risk.

i’m definitely gonna play with 1 rir. I wonder if you have any mental cues you tell yourself to make sure that you’re actually keeping 1 rir instead of 1 less or 1 more?[/quote]
if this works with you then roll with it – that is what counts.

I really struggle to judge the RIR tbh – what I did when I looked at this approach was simply stop hitting failure and I classed that as my 1 RIR – so if I got a good solid rep and was pretty sure I would have to really struggle and maybe fail on the next 1 then I would stop there.

Took some getting used to thats for sure

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[Hilly]

based on new job and output increase I would go a little higher on my training day step forward and up things 450kcal and rest days 300kcal

I would leave things here for 2-3 weeks unless weight drops due to metabolism pick up and work output and then bump again 150-200kcal.

The key here is to watch the scale and body fat levels as you go. You dont want to do it slower than is needed as the faster you get your food up the better Perfomance will be and the less food focus you will have but you also want to keep body comp in the best spot possible

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[Hilly]

If your going to use it , workout perimeter is best and then keep fats low , doesn’t need to be fat free

x 2 – if your keeping it pre workout and maybe post then there is usually barely any fats around this time and PWO so no need to worry about the clearance time but TBH some fats are fine IME – you just want to keep them on the lower side but doesnt need to be completely 0 fat

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[Hilly]

Sat – No weight taken as in hotel –
Cardio done – 40 minutes on wake

Meal plan – not idea due to being in hotel but as good as can make it – 5 meals of 45-50g chicken and 35-40g carbs

Trained back after seeing a client and was just a make shift volume session – trained at panthers gym and some great kit in there.

All sets done pyramid up to a failure set

Rope Pull over – 3 x 10-15 reps
Cyber wide grip pull down machine – 4 x 8-10 – this felt great
Cyber close grip neutral pull down – 3 x 8
seated row – 3 x 8
Seated HS upper back row – 2 x 12-15
DB row – 2 x 8-10

in and out in 60 minutes and had to be back to see clients –

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[Hilly]

Cardio is for the win here 100%

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[Hilly]

I defo agree the 1 RIR is a good move.

Can you not move the lifting to a different day to BJJ – this is how I set clients up when they do both. I feel doing both on the same day is to much for most.

For some I also find doing U/L works better for recovery on a EOD rotation or even PPL for some.

However I would defo agree once you come out of the slight deficit things would also improve.

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