[kbb]

Really superb session again , so that’s back and legs every other day for 6 days , 3 sessions completed and I’m happy with my volume, I kept the leg press scaled back at one set , and it was absolutely the right call as my lifts progressed comfortably from two days ago , which is wild as I have been grinding those leg ext for months and months . I will explain my thinking further down

Cybex eagle lat row x 6 ( 1 rir ) x 6
Prime upper back x 6 x 7
Rear delt row x 7 x 9
Leg ext x 6 x 5
Leg press x 7
Lying leg curl x 6 ( 1 rir ) x 5 ( 1rir )
Stiff leg x 5 ( 1 rir )
Glutinator x 10
Hip thrust x 5
Adductor x 8
Curl x 4 x 5
Calf x 6

Ok so I have done stiff legs Eod too , I’m going to alternate that with a weighted 45 machjne that I got delivered today , it needs building so likely won’t be up wed, but I will stiff leg again if it’s not and I will keep the back work first as it was a breeze

So my thinking is this , we are on a time line after training that goes : under recovered >>>>>>sweet spot >>>>> atrophy

So many many guys waiting 6/7 days to train things are missing a potential sweet spot to re train things and moving back into a state of losing the adaptations that have incurred from the previous session

This is why you can change so fast from eod work as if you get the volume right , you hit this sweet spot where the moment the adaptations have occurred ( we know they are all done in 48 hours ) , your ready to go as you haven’t created recovery demands that cannot be met

Certain movements don’t fit this mould when done fresh , stiff leg would be one for defo , but sub max like I’m doing feels doable , I still did 277kg today after back and leg

The videos are going on IG , but I’m not on there anymore , I’m done with it , so any interaction at all with me you will only get on here , I won’t do Q n A anymore , I will do a version of them on here , I won’t be there for any kind of Dms at all , so if you want to contact us , post on here ( if it’s relevant to my log ) , or email customer service . I want to keep my ability to help high , and that’s not possible on IG anymore , as the level of interaction is simply too high and I can feel it scattering my brain lol and I’m going to start getting arsey with people , so I like to think I’m self aware enough to get off there before I start to misrepresent myself out of frustration

Is there a point though where you are too big for that volume with an eod frequency and maybe need more? Or do you believe there is no such thing as minimum effective volume?

[kbb]

That’s literally it buddy 🙂 . I’m also really figuring stuff out as I like to know what my body can and can’t do

Can I do 2 or 3 sets of leg curl with an eod approach ? Or is it just 1 set if I also have a stiff leg in there?

I want to know , I like knowing the ins and outs of everything 🙂

100% understand, thanks 🙂

[kbb]

It’s not weeks ago , it’s usually a week or so max until I repeat the exact same order and the reality is the only thing that changes is where back exercises fall

Legs is always the same , it just has more/less leg ext

If it’s upper it starts with the same press movements As push

So what changes ? Pull
Work is either fresh or after push and that
Makes zero diff to me it seems

Ok yeah makes sense. And I suppose you don’t keep one specific split at the moment because you autoregulate based on recovery (and injuries) and your recovery fluctuates a bit at the moment hence the change in splits ? I know it has nothing to do with me, just curious

[kbb]

Great session , knees still feel good today after that work yday !

So defo green light to re pick back up what I wanted to for the eod legs

I will still toggle between my splits , so please defo spare me the , have you now stopped doing X , it’s painful , this isn’t IG lol , defo understand that I’m going to be constantly mixing my frequency up based on feeling things out

Rest tmo and then I will hit leg pull thurs , i obv did pull today but in 2 sleeps my back is ready to go again no issue and I will be able to progress lifts

so when you are toggling between splits, since exercise selection or order is different every time you change slpit, do you compare progress form last time you did the same exact split event if it is weeks ago?

[kbb]

thanks:)

[kbb]

Can you share a bit more of the stuff you said on insta that you talked with Jordan about training lately? It would be very interesting. Besides the pauses in shortened on pull that you mentioned:)

[kbb]

Yeah 8 k on td and 10 on rest day

[kbb]

Thanks 🙂

[kbb]

Thanks a lot !

[kbb]

Hey, if there is no other time of day to do your cardio then what about rest days? You could start with 20mins of course

I have zero time on rest days I work all day. I would have to sacrifice quite a lot of sleep as well as the gym is a bit far

[kbb]

20 mins is a good start/duration in off season, ideally away from training sessions I know you mentioned that it’s the only time to do it but what about in the evening or pre bed?

training is happening essentially pre bed as I return home meal prep for tomorow and sleep haha. Earlier in the day it’s just work so not possible (not possible before work either).

Would 2-3 times per week be fine to start with?

[kbb]

So with this are you just setting it at 5 weeks or is it really because you are finding lifts are stalling and you are really fatigued? If you are losing enjoyment have you tried putting exercises that you enjoy into your program etc

no it’s not programmed, it’s auto regulated but most of the time it ends up being 5 weeks. Yeah I enjoy most of the exercises i’m doing

[kbb]

Are you taking pre workouts? Sometimes if I have too much caffeine I struggle to focus in my sessions so I have to limit caffeine

i dont take any pre

[kbb]

Hi mate

If your CNS was fried yiur lifts would be stalling.

When you say you need to devolume at 5wks, is that because you are stalling, or because you’re tired of it?

Sometimes it’s lifts stalling but most of the time is because motivation to train is not there at all, sleep or digestion may get disrupted, maybe some niggles, more iritability, overall fatigue etc

[kbb]

do you practise posing at all at the moment or are you waiting for prep to start?