[Krištof Šajn]

Late update today

92,85kg this morning

Brutal leg session. I focused on mainly correcting form on some movements as I was looking back at my clips and form wasn’t spot on so I made sure today that everything was executed properly.

High elevated smith squat 12/5
Banded standing SL ham curl 7/13
Leg press 8/20
Banded hypers 9/14
Leg extension 12
Adductor 11+1 / 13+1
Smith calf raise 6/8/10
Rope crunches 20/14/12

[Krištof Šajn]

92,9 this morning, slowly approaching 93kg

I upped the food today, new macros are 331p 846c 102f

Busy day of work and a pull session went down. Gave barbell row a run just cause I’m doing legs tomorrow and SLDLs would trash me too much.

[Krištof Šajn]

Rest today

Nothing special just cardio, steps and stuff around the house. Watched the latest episode of The last of us, just a great show.

Busy week of constant work ahead so the recovery will be hard but will do my beat to optimize it as much as possible.

I will push the food tomorrow again, I need to get to at least 95kg before I tidy up.

[Krištof Šajn]

Push A to finish the week off

Session was good except for the mid incline smith. I rushes progression and now I’m stuck, will guve it another more run and hopefully progress will be there.

Weight still steady so increase by about 150cal on Monday is planned

Well needed rest tomorrow as body is smashed, banded leg press and rest pause leg extensions were a bit much yesterday

[Krištof Šajn]

Big leg day today

I tried banding my leg press just to change the tension a bit and it buried me. The bands are staying in for sure.

I had to train after only one meal and it was just too close to my cardio so the performance could be even better if this was on point but had to work early so no other choice.

2 sets of leg extensions swapped for 1 rest pause as 2 sets were too much to receive from in with just 4 sleeps in between the sessions. This setup should see my legs recover until Tuesday.

Weight is not moving so likely another increse will be happening soon.

[Krištof Šajn]

It will be pumped mate, it’s doing a tonne of work to keep everything in line – exactly the point of the movement

Great job mate, stay at it!

Thanks! Will do just so!

[Krištof Šajn]

Rest day today

Slightly down in weight at 92,15kg. Will wait until the end of the week before increasing the food again.

Hunger is still high especially on rest days but this is a good sigh I guess.

Pull yesterday got me good. Stiff ekgs absolutely smashed me but I love this feeling as I know I gave it my all in the gym.

Legs tomorrow so well needed rest today.

[Krištof Šajn]

Hi mate,

Much better from my perspective well done.

How did it feel?

Thanks Rich.
Honestly it felt great. Back was on fire after the 1st set and I felt zero leg involvement all the way through the set.

My lower back got quite pumped but I guess this is ok, am I right?

I think a couple more runs and I’ll be completely comfortable with it!

[Krištof Šajn]

This is much much better my man … as I said to you earlier, I’d like to see that bar a bit closer to your shins as opposed to further out . But other than that , this is a solid set .

Don’t overthink it and just focus on pulling now . 🙂

Thanks again Oscar.
Main focus now is to get as strong as possible!

[Krištof Šajn]

92,8 this morning, new high weight

Pull today

SLDL 10/10
SA Pulldown 9/11
Upper back cable row 9/12
SA pullover 9/12
Lat focused cable row 9/14
BB shrug 12/8
Smith hammer curl 14/16
Cable curl 9/12
DB crunches 20/12/12

Food is getting high, still no force feeding or appetite issues but meals are getting big. 170g raw rice is a LOT.

[Krištof Šajn]

Hey everyone! Pull on the menu today so time to correct my stiff leg tehnique.

I will attach the link to the video below. I really focused on not bending the knees and really pulling with my back.

Let me know if this is any better compared to last one

Thanks a lot!

https://youtu.be/O20qd3ZkIKI

[Krištof Šajn]

Outstanding push session today

All time PBs actoss the board

Incline DB press 7/11
High incline machine press 8/12
Dips 9/12
Crucifix laterals 9/16
Peck deck 12/15
Sitting DB laterals 17/13 + drop
DB skull crusher 13/14
Rope crunches 12/23/13

Sessions like this make me sooooo excited. There really is no better feeling than pure progress and hard training!

[Krištof Šajn]

Current food setup at week 20 of push up phase

TD DIET

M1
5 Whole eggs(260g)
100g Whites
120g oats
75g berries

M2 Pre w
114g chicken(cooked)
150g rice
10g carbs veg(carrots+green beans)

INTRA
50g CDX
20g EAA(separated away from carbs)
5g Creatine

M3 Post
40g Whey iso
125g COR

25g Honey

100g cereal

M4
114g chicken(cooked)
170g rice
10g carbs veg(carrots+green beans)

M5
114g chicken(cooked)
120g rice
10g carbs veg(carrots+green beans)
20g Almond butter

M6
5 Whole eggs(260g)
100g Whites
120g oats
75 g berries

329p 820c 101f

Same foods on rest day just less carbs and no intra.

[Krištof Šajn]

Hi mate

You’ve got a lot going on at the knee, this is more a conventional pull than it is a SLDL

Go take a look at Jord’s vids or Justin Shier.

For me, it looks like you don’t have to mobility to pull a SLDL from the floor, and that’s absolutely fine, lots of people don’t.

It’s resulting in movement at the knee and bulging of the lumbar spine… neither of these things we want.

Set the bar up on some blocks that allow greater positional integrity through the movement.

When you’re watching the examples I suggested, also note the difference between the level of control compared to your reps.

You’re touch n go repping, which isn’t necessarily wrong, but you have to be able to have control over the transition from eccentric to concentric.

Just my immediate feedback mate.

Hey Rich thank you so much for the explanation.

I talked to Oscar earlier and he tolda me the exact same thing. He showed me a couple of examples of how I should be pulling with my structure.

Next Pull session I’m definitely using blocks and paying much more attention to the thing you guys pointed out.

Looking back at the lift now it really looks kinda stupid and much more like a regular deadlift. But I’ve learned something new and will master the correct technique from now on.

Thanks again for such a detailed reply!🙏🏻[/quote]

Definitely not stupid mate, and you did a great job of working hard through the set so you’re in a good spot with a couple of tweaks to be where you need to be

Not many better than @youngoscar to be guiding you so go make the changes mate

Share a vid of the adjustments so we can see how it’s gone

Go get it mate [/quote]
Thanks again Rich.

I totally agree. I have no problem training hard and intense, thats what makes training so fun for me, but I know execution is also as important so I’ll do my best to make it perfect.

Will pull again on Wednesday and definitely share a video, hopefully looking better!

[Krištof Šajn]

Monday update

92,35 this morning

Early cardio boxed off and straight to work after that. Got a good leg session in. Added single leg banded ham curls which felt awesome, haven’t seen anyone do them but they feel great for me so they are staying in.

I’m working from 7am – 10pm so long day, very unexpected but managed to go home and grab a trai of chicken and rice cooker so no meals missed as always.