[igor_petak]

Pull – lat focus
1a Add 1x 8-12 T:2111
2a heel elevated trap bar deadlift 2x 6-10 8-12 T:3010 P:180s
* adding the quad frequency in mid position
3a chest supp. one arm lat pulldown 2x 6-10 T:3011 T:3110 P:60s after one arm/120s after both
4a one arm DB lat row 2x 6-10 T:3110 P:60-90s after one arm /120s after both
5a chest. Supp dB row (upper back) 2x 8-12 T:3011 T:3110 P:120s
6a upper back pulldown 2x 8-12 10-15 T:3010 P:120s
7a rear delt row 2x 10-12 T:3011
8-10 T:3010 *1xdrop 6-10
8a cable curl 2x 8-12 T:3011 – face in
T:3010 – faceaway P:120s

@kuba1000hotmail-co-uk-cielen
@jordan-peters

[igor_petak]

Legs

1a lying leg curl 3x 8-10 T:3011 T:4010 T:3110 P:120s
2a ADD 2x 6-10 T:2012 T:2111 P:60s /120s after both legs
*had to do them on low cable bc add machine is broken
3a leg ext. 3x 8-10 T:3011 T:4010 T:3110 P:120s
4a hack squat 3x 6-10 T:3210 T:3110 T:4010 P:180+
5a front heel elevated + back foot elevated split squat 2x 8-10 T:3010 P:60s /120s after both legs
*no other press machine in the gym so I went with this version to get unilateral work done
6a 45′ glute ext. 2x 8-10 T:3012 T:3111 P:120s
7a calves 3x 8-12 T:2012 T:2110 T:3010 P : 120s
ABS 3X 10-15

[igor_petak]

Just a thought for you , of all the pros , of anyone who has ever got big, anyone I have ever known, how many do you know that change their training stimulus in defined ways like your doing ? – I know ZERO. I have built over 100 pounds of stage weight , just focusing on getting strong. I’m not saying one way is right or wrong , because I don’t view things in that way, but remember success leaves clues . If you asked the biggest bodybuilders of all time what phase of stimulus they are in, they would look at you like your on crack, and then go and lift the 200 pound dumbbells ….. so just a word of caution, don’t get too caught up in doing things NO ONE that’s EVER been big has done ?
_________________________________________
trainedbyjp@hotmail.co.uk | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |
http://www.trainedbyjp-nutrition.com  – highest quality supplements on the market.

Thank you for response, Jordan it’s really much appreciated ?
I’ve been pushing this training phase for good 10 weeks now (6 wks on cruise and now 4 weeks on cycle) – 1st focusing on execution, intensity with immaculate form to ” deserve”  more load on the bar.
My thought was to delaod 1 week with AMPK stimulus (from Kass programming) to lower inflammation, improve lactic acid recycling, glucose uptake and  potentiate muscles to be able handle more volume.
I know there is no “right or wrong” way to do things and what you’ve done is the ultimate goal.
IMO You, Kass and few other guys are the only ones worth listening when it comes to traning programming, excercise selection etc. and have my maximal respect. [/quote]
I think your overcomplicating something so simple
_________________________________________
Instagram- kuba_cielen | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |  www.trainedbyjp-nutrition.com  – highest quality supplements on the market.
[/quote]
OFC thats always a possibility (and probability)
but I think  we can agree on that periodization is massively important for maximal progress and that you can’t always train for the same goal/stimulus
Potentiation, deloads and pushing the F weight – all has its place IMO
@jordan-peters [/quote]
Yes but not to the extent that you are speaking, the goal doesn’t change. Periodisation yes we take Deloads and pull back when needed but generally the training doesn’t differ much at all. Stimulus changes with adaptation to training.
I think your trying to overcomplicate kass teachings.
_________________________________________
Instagram- kuba_cielen | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |  www.trainedbyjp-nutrition.com  – highest quality supplements on the market.
[/quote]
But we have to consider importance of cellular health, mitochondrial production, recovery potential etc on biochem. level and OFC improvements in execution with neuro phase or tolerance to training volume with AMPK phase
Again this is just sharing my opinion, not trying to be smartass in any form (don’t have enough knowledge to be that)
Just geeking and healthy discussion about the subject – that always bring improvements in any shape of form
No need to be “right” and I’m perfectly fine to be wrong.. I’ll learn ?[/quote]

Again if you simplify it as anyone should, paying attention to recovery and implementation of proper periodisation which ever way you want to do it will cover you and bring consistent results.

No disrespect but based of this sentence you don’t actually understand how it works in practice. Again this is word for word something I have also heard on podcast with volume round table.

Now if you understand how it works please let’s see how you would put this into practice with your self or a client ?

The beauty of this game it is forever getting better and evolving, at times it is easy to get lost in science which again can be simplified for anyone to read and put in practice

_________________________________________

Instagram- kuba_cielen | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |  www.trainedbyjp-nutrition.com  – highest quality supplements on the market.

[/quote]
Hey Kuba.. 1st sorry for late response, stupid few days

OFC man, literally no disrespect taken, I’m very aware that I still don’t know that much and this types of conversations / discussions can only improve me, show me where I’m wrong and point me in right direction.
IMO there is still time and place for perodisation they way Kassem do it but I can completely agree with you that mech. tension & mech. damage stimulus are biggest hypertrophy drivers when you periodise them properly, track them (logging) and nail your recovery…. Getting strong with perfect execution always works and it must show ?

Without right contest and/or person dependant, using the terms I used is overcomplicating things.

I’m always stunned when I listen @jordan-peters and Kassem & thinking myself “damn those guys already forgot more than I will ever know” but it’s the process, trying to be better every day in every aspect that we can control.

[igor_petak]

Just a thought for you , of all the pros , of anyone who has ever got big, anyone I have ever known, how many do you know that change their training stimulus in defined ways like your doing ? – I know ZERO. I have built over 100 pounds of stage weight , just focusing on getting strong. I’m not saying one way is right or wrong , because I don’t view things in that way, but remember success leaves clues . If you asked the biggest bodybuilders of all time what phase of stimulus they are in, they would look at you like your on crack, and then go and lift the 200 pound dumbbells ….. so just a word of caution, don’t get too caught up in doing things NO ONE that’s EVER been big has done ?
_________________________________________
trainedbyjp@hotmail.co.uk | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |
http://www.trainedbyjp-nutrition.com  – highest quality supplements on the market.

Thank you for response, Jordan it’s really much appreciated ?
I’ve been pushing this training phase for good 10 weeks now (6 wks on cruise and now 4 weeks on cycle) – 1st focusing on execution, intensity with immaculate form to ” deserve”  more load on the bar.
My thought was to delaod 1 week with AMPK stimulus (from Kass programming) to lower inflammation, improve lactic acid recycling, glucose uptake and  potentiate muscles to be able handle more volume.
I know there is no “right or wrong” way to do things and what you’ve done is the ultimate goal.
IMO You, Kass and few other guys are the only ones worth listening when it comes to traning programming, excercise selection etc. and have my maximal respect. [/quote]
I think your overcomplicating something so simple
_________________________________________
Instagram- kuba_cielen | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |  www.trainedbyjp-nutrition.com  – highest quality supplements on the market.
[/quote]
OFC thats always a possibility (and probability)
but I think  we can agree on that periodization is massively important for maximal progress and that you can’t always train for the same goal/stimulus
Potentiation, deloads and pushing the F weight – all has its place IMO
@jordan-peters [/quote]

Yes but not to the extent that you are speaking, the goal doesn’t change. Periodisation yes we take Deloads and pull back when needed but generally the training doesn’t differ much at all. Stimulus changes with adaptation to training.

I think your trying to overcomplicate kass teachings.

_________________________________________

Instagram- kuba_cielen | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |  www.trainedbyjp-nutrition.com  – highest quality supplements on the market.

[/quote]
But we have to consider importance of cellular health, mitochondrial production, recovery potential etc on biochem. level and OFC improvements in execution with neuro phase or tolerance to training volume with AMPK phase

Again this is just sharing my opinion, not trying to be smartass in any form (don’t have enough knowledge to be that)
Just geeking and healthy discussion about the subject – that always bring improvements in any shape of form
No need to be “right” and I’m perfectly fine to be wrong.. I’ll learn ?

[igor_petak]

Current form
back on PUSH LEGS OFF PULL OFF split – mech. tension is the goal

91kg
Push and pull: 450g C 70g F 280g P
Legs 500g C 70g F 280 P
Off day 250g C 100g F 280g P

[igor_petak]

Just a thought for you , of all the pros , of anyone who has ever got big, anyone I have ever known, how many do you know that change their training stimulus in defined ways like your doing ? – I know ZERO. I have built over 100 pounds of stage weight , just focusing on getting strong. I’m not saying one way is right or wrong , because I don’t view things in that way, but remember success leaves clues . If you asked the biggest bodybuilders of all time what phase of stimulus they are in, they would look at you like your on crack, and then go and lift the 200 pound dumbbells ….. so just a word of caution, don’t get too caught up in doing things NO ONE that’s EVER been big has done ?
_________________________________________
trainedbyjp@hotmail.co.uk | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |
http://www.trainedbyjp-nutrition.com  – highest quality supplements on the market.

Thank you for response, Jordan it’s really much appreciated ?
I’ve been pushing this training phase for good 10 weeks now (6 wks on cruise and now 4 weeks on cycle) – 1st focusing on execution, intensity with immaculate form to ” deserve”  more load on the bar.
My thought was to delaod 1 week with AMPK stimulus (from Kass programming) to lower inflammation, improve lactic acid recycling, glucose uptake and  potentiate muscles to be able handle more volume.
I know there is no “right or wrong” way to do things and what you’ve done is the ultimate goal.
IMO You, Kass and few other guys are the only ones worth listening when it comes to traning programming, excercise selection etc. and have my maximal respect. [/quote]

I think your overcomplicating something so simple

_________________________________________

Instagram- kuba_cielen | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |  www.trainedbyjp-nutrition.com  – highest quality supplements on the market.

[/quote]
OFC thats always a possibility (and probability)
but I think we can agree on that periodization is massively important for maximal progress and that you can’t always train for the same goal/stimulus
Potentiation, deloads and pushing the F weight – all has its place IMO

@jordan-peters

[igor_petak]

Just a thought for you , of all the pros , of anyone who has ever got big, anyone I have ever known, how many do you know that change their training stimulus in defined ways like your doing ? – I know ZERO. I have built over 100 pounds of stage weight , just focusing on getting strong. I’m not saying one way is right or wrong , because I don’t view things in that way, but remember success leaves clues . If you asked the biggest bodybuilders of all time what phase of stimulus they are in, they would look at you like your on crack, and then go and lift the 200 pound dumbbells ….. so just a word of caution, don’t get too caught up in doing things NO ONE that’s EVER been big has done ?

_________________________________________

trainedbyjp@hotmail.co.uk | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |

http://www.trainedbyjp-nutrition.com  – highest quality supplements on the market.

Thank you for response, Jordan it’s really much appreciated ?

I’ve been pushing this training phase for good 10 weeks now (6 wks on cruise and now 4 weeks on cycle) – 1st focusing on execution, intensity with immaculate form to ” deserve” more load on the bar.
My thought was to delaod 1 week with AMPK stimulus (from Kass programming) to lower inflammation, improve lactic acid recycling, glucose uptake and potentiate muscles to be able handle more volume.

I know there is no “right or wrong” way to do things and what you’ve done is the ultimate goal.
IMO You, Kass and few other guys are the only ones worth listening when it comes to traning programming, excercise selection etc. and have my maximal respect.

[igor_petak]

Yup ?
_________________________________________
Instagram- kuba_cielen | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |  www.trainedbyjp-nutrition.com  – highest quality supplements on the market.

Appreciate your advices ?
Deload next week bc I see it’s getting me… Lockdown and back to basics training, lots of spinal loading (squats, RDL) and split squats
I see it on my sleep and digestion, def. need to lower stress and inflamation
One week of metabolic stress, 4x week traning 1/2 body split, , minimal mech. damage and we should be good to go

[igor_petak]

You don’t need Adex on such little dose of test imo

_________________________________________

Instagram- kuba_cielen | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |  www.trainedbyjp-nutrition.com  – highest quality supplements on the market.

4 weeks on 300mg T & 500 mg nandrolone
Yes, no need for Adex
Estrogen levels are in place

91,5 kg this morning

@hilly
@jordan-peters

[igor_petak]

Curret form.. 2days ago after leg day
Lots of work and improvements to be done but loving the process and learning

[igor_petak]

Lockdown pull session
1a band adduction 1x 15-20 T:2012
*red band
2a RDL 2x 8-12 6-10 T:3010 P:180s
3a band lat pulldown 2x 12-15 T:3012 10-12 T:3011
4a one arm DB row (lat. focus) 2x 8-10 T:3110 P:30-45s after one arm /90-120 after both
5a inverted TRX row 2x 8-12 T:3011 P:120s
6a rear delt row – banded 2x 15-20 T:3012 12-15 T:3011 P:90s
7a one arm DB curl 2x 8-10 T:3010 P:30/90s
Instagram video link ?
https://www.instagram.com/tv/CJRpEyTHfG3/?igshid=14eve45v4j1b
@kuba1000hotmail-co-uk-cielen
@jordan-peters
Guys feel free to critique or advise on execution or programming ?
Tnx

What are you trying to bias here ?
_________________________________________
Instagram- kuba_cielen | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |  www.trainedbyjp-nutrition.com  – highest quality supplements on the market.
[/quote]
Hey man.. The goal of the session is to be lat focused
First challenge the lat in the short position and then finish what is left with dB row with slight pause in the lengthened to avoid any momentum
Unfortunately, limited on equipment
And here in Croatia gyms are closed for 4 weeks now with no sign to be open soon[/quote]
If that’s the goal it would make sense to use dumbell row to challenge the lat in shortened position first then the pull down to follow and trx to finish in lengthened.
I wouldn’t really worry too much about challenging muscle in the ranges too much with so much limitation.
Focus on perfect contraction and tut.
Hitting dumbbell row after fatiguing the lat makes very little sense. Prioritise that as it’s the most challenging in your sequence
_________________________________________
Instagram- kuba_cielen | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |  www.trainedbyjp-nutrition.com  – highest quality supplements on the market.
[/quote]
Your reasoning really makes sense.. Thank you, Kuba ?
& + DB row is more neuro. demanding so it makes more sense to do that first while I’m fresh and can focus more on perfect execution
TD diet: 420 C 60F 280 P (includes 20g Eaa intra)
RD diet 210 C 70F 260 P
3rd week of 300mg test E, 500mg of nandrolone & 0,25 mg Arimidex day after shot
Started this after 10 weeks on cruise /recovery phase on 125mg test E /week[/quote]

It’s not really neuro demanding it’s just more demanding physically it would make it more neuro demanding doing it in latter portion of the workout

If you need to use arimidex on so little test I would re consider cycle structure.

_________________________________________

Instagram- kuba_cielen | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |  www.trainedbyjp-nutrition.com  – highest quality supplements on the market.

[/quote]

Lockdown pull session
1a band adduction 1x 15-20 T:2012
*red band
2a RDL 2x 8-12 6-10 T:3010 P:180s
3a band lat pulldown 2x 12-15 T:3012 10-12 T:3011
4a one arm DB row (lat. focus) 2x 8-10 T:3110 P:30-45s after one arm /90-120 after both
5a inverted TRX row 2x 8-12 T:3011 P:120s
6a rear delt row – banded 2x 15-20 T:3012 12-15 T:3011 P:90s
7a one arm DB curl 2x 8-10 T:3010 P:30/90s
Instagram video link ?
https://www.instagram.com/tv/CJRpEyTHfG3/?igshid=14eve45v4j1b
@kuba1000hotmail-co-uk-cielen
@jordan-peters
Guys feel free to critique or advise on execution or programming ?
Tnx

What are you trying to bias here ?
_________________________________________
Instagram- kuba_cielen | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |  www.trainedbyjp-nutrition.com  – highest quality supplements on the market.
[/quote]
Hey man.. The goal of the session is to be lat focused
First challenge the lat in the short position and then finish what is left with dB row with slight pause in the lengthened to avoid any momentum
Unfortunately, limited on equipment
And here in Croatia gyms are closed for 4 weeks now with no sign to be open soon[/quote]
If that’s the goal it would make sense to use dumbell row to challenge the lat in shortened position first then the pull down to follow and trx to finish in lengthened.
I wouldn’t really worry too much about challenging muscle in the ranges too much with so much limitation.
Focus on perfect contraction and tut.
Hitting dumbbell row after fatiguing the lat makes very little sense. Prioritise that as it’s the most challenging in your sequence
_________________________________________
Instagram- kuba_cielen | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |  www.trainedbyjp-nutrition.com  – highest quality supplements on the market.
[/quote]
Your reasoning really makes sense.. Thank you, Kuba ?
& + DB row is more neuro. demanding so it makes more sense to do that first while I’m fresh and can focus more on perfect execution
TD diet: 420 C 60F 280 P (includes 20g Eaa intra)
RD diet 210 C 70F 260 P
3rd week of 300mg test E, 500mg of nandrolone & 0,25 mg Arimidex day after shot
Started this after 10 weeks on cruise /recovery phase on 125mg test E /week[/quote]

It’s not really neuro demanding it’s just more demanding physically it would make it more neuro demanding doing it in latter portion of the workout

If you need to use arimidex on so little test I would re consider cycle structure.

_________________________________________

Instagram- kuba_cielen | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |  www.trainedbyjp-nutrition.com  – highest quality supplements on the market.

[/quote]
Got it ?? tnx again for trainig advice

Didn’t use adex… have it in reserve in case I need it
Going to check my estrogen levels this week

[igor_petak]

Lockdown pull session
1a band adduction 1x 15-20 T:2012
*red band
2a RDL 2x 8-12 6-10 T:3010 P:180s
3a band lat pulldown 2x 12-15 T:3012 10-12 T:3011
4a one arm DB row (lat. focus) 2x 8-10 T:3110 P:30-45s after one arm /90-120 after both
5a inverted TRX row 2x 8-12 T:3011 P:120s
6a rear delt row – banded 2x 15-20 T:3012 12-15 T:3011 P:90s
7a one arm DB curl 2x 8-10 T:3010 P:30/90s
Instagram video link ?
https://www.instagram.com/tv/CJRpEyTHfG3/?igshid=14eve45v4j1b
@kuba1000hotmail-co-uk-cielen
@jordan-peters
Guys feel free to critique or advise on execution or programming ?
Tnx

What are you trying to bias here ?
_________________________________________
Instagram- kuba_cielen | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |  www.trainedbyjp-nutrition.com  – highest quality supplements on the market.
[/quote]
Hey man.. The goal of the session is to be lat focused
First challenge the lat in the short position and then finish what is left with dB row with slight pause in the lengthened to avoid any momentum
Unfortunately, limited on equipment
And here in Croatia gyms are closed for 4 weeks now with no sign to be open soon[/quote]

If that’s the goal it would make sense to use dumbell row to challenge the lat in shortened position first then the pull down to follow and trx to finish in lengthened.

I wouldn’t really worry too much about challenging muscle in the ranges too much with so much limitation.

Focus on perfect contraction and tut.

Hitting dumbbell row after fatiguing the lat makes very little sense. Prioritise that as it’s the most challenging in your sequence

_________________________________________

Instagram- kuba_cielen | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |  www.trainedbyjp-nutrition.com  – highest quality supplements on the market.

[/quote]
Your reasoning really makes sense.. Thank you, Kuba ?
& + DB row is more neuro. demanding so it makes more sense to do that first while I’m fresh and can focus more on perfect execution

TD diet: 420 C 60F 280 P (includes 20g Eaa intra)
RD diet 210 C 70F 260 P

3rd week of 300mg test E, 500mg of nandrolone & 0,25 mg Arimidex day after shot
Started this after 10 weeks on cruise /recovery phase on 125mg test E /week

[igor_petak]

Lockdown pull session
1a band adduction 1x 15-20 T:2012
*red band
2a RDL 2x 8-12 6-10 T:3010 P:180s
3a band lat pulldown 2x 12-15 T:3012 10-12 T:3011
4a one arm DB row (lat. focus) 2x 8-10 T:3110 P:30-45s after one arm /90-120 after both
5a inverted TRX row 2x 8-12 T:3011 P:120s
6a rear delt row – banded 2x 15-20 T:3012 12-15 T:3011 P:90s
7a one arm DB curl 2x 8-10 T:3010 P:30/90s
Instagram video link ?
https://www.instagram.com/tv/CJRpEyTHfG3/?igshid=14eve45v4j1b
@kuba1000hotmail-co-uk-cielen
@jordan-peters
Guys feel free to critique or advise on execution or programming ?
Tnx

What are you trying to bias here ?
_________________________________________
Instagram- kuba_cielen | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |  www.trainedbyjp-nutrition.com  – highest quality supplements on the market.

[/quote]
Hey man.. The goal of the session is to be lat focused
First challenge the lat in the short position and then finish what is left with dB row with slight pause in the lengthened to avoid any momentum
Unfortunately, limited on equipment
And here in Croatia gyms are closed for 4 weeks now with no sign to be open soon

[igor_petak]

Lockdown pull session
1a band adduction 1x 15-20 T:2012
*red band
2a RDL 2x 8-12 6-10 T:3010 P:180s
3a band lat pulldown 2x 12-15 T:3012 10-12 T:3011
4a one arm DB row (lat. focus) 2x 8-10 T:3110 P:30-45s after one arm /90-120 after both
5a inverted TRX row 2x 8-12 T:3011 P:120s
6a rear delt row – banded 2x 15-20 T:3012 12-15 T:3011 P:90s
7a one arm DB curl 2x 8-10 T:3010 P:30/90s
Instagram video link ?
https://www.instagram.com/tv/CJRpEyTHfG3/?igshid=14eve45v4j1b

@kuba1000hotmail-co-uk-cielen
@jordan-peters
Guys feel free to critique or advise on execution or programming ?
Tnx

[igor_petak]

hope you had a great time with family(s) , enjoyed food and rest /reset
Wish you all the best