[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!🙏🏻

[Krištof Šajn]

Rest day today

91,85 today. Weight has pretty much seatled so tomorrow I will increase calories. additional 150-200cal from carbs will go in. I will post the diet up tomorrow.

Pretty smashed frm pull yesterday. Got some great critiques on my form from Oscar todaY corections will be made on my next pull session.

Legs tomorrow, need to get a good night sleep.

[Krištof Šajn]

Hope it works now

https://m.youtube.com/shorts/F1_EjAs261I

[Krištof Šajn]

Hey mate , this link isn’t opening …can you send the video to my DM please?

Hey Oscar, sure thing I will send it to you.

Thanks a lot

[Krištof Šajn]

https://youtube.com/shorts/w1JZf0Zdvxc?feature=share

[Krištof Šajn]

Weight still staying at around 92kg so potential increase in food next week

Big pull session today

SLDL 8/10
SA plate loaded pulldown 7/10
CS upper back DB row 12/11
SA cable row 10/12
Rope pullover 10/13
Rear delt lying face pull 9/14
SA cable curl 12/11
Hammer curl 11/16
Rope crunches 18/14/12

Stifflegs went well, still getting used to pulling with just my back. I didn’t progress my second set on my second movement as it got really hard to get the lat short without cheating, probably only 1 set next time. I pulled back on the load on upper back row to reset the form, tension was way way better, I will progress it slowly from here on.

[Krištof Šajn]

92,2kg this morning
Solid push today

Mid incline smith 6/12
Behing smith shoulder press 8/10
CG smith 8/10
Y raise 10/15
Cable peck deck 10/13
Dc stretch
CS DB laterals 18/8+drop
CG overhead ext 12/14
DB crunches 15/12/13

Swapped DB shoulder press for behind smith one just cause it stalled and the dumbells got too heavy to get them up myself effectively.

Overall feeling great despite slightly less sleep. Hunger really high especially in the morning but this is good I guess. Appetite needs to stay as long as possible.

[Krištof Šajn]

Rest today got almost 10h in bed so I wikll be well prepared for pushg tomorrow

Weight down slightly at 91,8kg

Legs are pretty fatigued from yesterday. Glutes took the biggest hit, banded hypers were brutal so for sure keeping them in as the tension that the band creates on the glutes is fenomenal. Next session I’m adding 1 set of leg extensions in as my quads arent that beat up from 2 sets of squats and 2 on leg press, I feel I can get away with slightly more and still recover well.

Lower back hurts a bit today I’m certain is is from hypers as I adjusted the band slightly lower on my second set and felt slight pain during the set but still pushed through which probably wasnt the smartest move but learned my lesson

Push up going well currently about 10-11kg up, will attach some comparison pics. I’m certain I can get to at least 95kg before pulling back

[Krištof Šajn]

92,25kg this morning, weight is coming on nicely

Slightly different leg session today, no lower back loading as I will try hip hinging on my pull days. I feel like stiff legs just destroy me to much if performed along the squats and leg press. So will give it a go on my pull day and see how it feels.

Todays session

Banded V squat 9/12
Lying ham 8/13
Leg press 10/15
Banded hypers 9/11
Adductor 8+1/10+1
Smith calf raise 7/9/12+ecc
Rope crunches 12/15/10

Rest and recover tomorrow and we go again on friday!

[Krištof Šajn]

92kg on the dot today

Very productive pull session

SA cable pulldown 10/13
Seal DB row 7/12
SA cable pullover 9/16
Angle 90 row 10/14
DC stretch
Rear delt row 12/16
Smith hammer curl 13/15
Lying cable curl 10/13
Rope crunches 17/12/10

Legs on the menu tomorrow, if fatigue will be too high I will rest and not force it.

[Krištof Šajn]

Yeah same with me.
When I want to find something I just click on the topic and search through all the pages to find the discussion I’m looking for. Takes more time but I always learn a ton of new things while I’m searching.
Any question you can think off has probably already been answered you just have to search for it.

[Krištof Šajn]

91,85 this morning

Push B went amazing today, smashed all my numbers

Incline DB press 8/10
High incline machine press 8/11
Dips 8/12
Crucifix laterals 9/14
Peck deck 12/12
Dc stretch
DB laterals 21/12+drop
DB skull crusher 12/13
DB crunches 15/12/12

Very happy with the session, strength is the highest its ever been. Food is going in very easy still, probably gonna push in another 200kcal in the upcoming days!

[Krištof Šajn]

I’ve had a problem not too long ago. Contacted customer service and got response immediately. They solved my issue with no problems so only great things to say about them.

[Krištof Šajn]

Well needed rest day today

I’m totally smashed, stiff legs got me good yesterday. I haven’t been sore like that in a long time but this comes with all time pbs which matter the most to me.

91,15 this morning, weight has been staying in this range for about a week now. Will give it a couple more days and than increase the food.

[Krištof Šajn]

Another very busy day

I didn’t plan on doing my cardio this morning but still did it regardless. I like to keep my daily activity the same, I know it’s not necessary but it’s just an OCD I have.

Very good leg session today.

Smith squat 7/13
SLDL 9/11
Leg press 11/20
Hypers 10/15
Leg extension 13x paused
Adductor 8/10
Calf raise 9/9/17
Rope crunches 17/12/15

Added a set of leg extensions in krder to hit shortened quad position. I hope recovery will allow for it but with training 2 on 1 off from now on it should not be a problem.

Also new high weight today at 91,45