[Krištof Šajn]

Busy day today. In the morning I got informed that I have to work until 10pm today which I didn’t expect but managed to get all my meals packed and a very good pull session in.

I’m working tomorrow in the morning again so will probably skip cardio and get 1 extra hour of sleep in before a big leg session. My steps are above average for 2 days in a row now so one day off cardio won’t hurt.

90,90 this morning, slightly down after rest day but I’m sure the weight will rise again in the upcoming days.

[Krištof Šajn]

Rest today

Weight slightly down at 90,95kg this morning.

I feel really fatigued even after 9 hours in bed last night, my digestion has also taken a hit from it. Will probably switch to 2 on 1 off training from here on. I’ve never done it as my mentality is always more is better but recovery is just not on point with training this intense and leaving it all on the gym floor.

Pull tomorrow and hopefully legs on Saturday if adductors and hammies will be recovered by then.

Some post pull shots from monday. I feel like the composition is still on point and push up can easily go on.

[Krištof Šajn]

91,35 this morning. Weigh slowly going up which is great, looks like the food is going to the right places.

Push today wasn’t the best. I’m so smashed from pull and legs. I didn’t managed to progress all my sets today but I really was tired. Will make sure to get good 9h in bed today and rest tomorrow.
If the recovery won’t be on point I will consider switching to 2 on 1off training. I’ve never trained this intense in my life and it is definitely showing.

[Krištof Šajn]

Brutal leg session today but god damn those feel the best!
91.1 kg this morning, hunger through the roof today as it always is especially after legs

Legs A
Banded V Squat 8/13
RDL 10/13
Leg Press 16/18
Lying ham curl 10/11
Adductor 12/16
Toe press 8/10/13 (should be smith calf raise but was taken)
DB crunches 15/14/12

Low volume, high intensity!
Allows me to hit my legs every 4 days and recover efficiently.

[Krištof Šajn]

Pull B to start off the week

SA Pulldown 9/11
CS DB Row 11/14
SA Cable Pullover 9/15
Angle 90 grip Row 10/14
Dc stretch
Rear Delt Row 12/16
Hammer Curl 12/14+drop
Lying Cable Curl 10/14+drop
Leg Raise 12/10/11/10

91,2 this morning so new high

Did some posing after session today and I must say I’m very happy with the current look. Push up continues!!

[Krištof Šajn]

Sunday rest

90,95 this morning. I’ve been a bit constipated for the past two days but this should be better soon, I’ve reintroduced some psyllium husk pre bed to help with that.

No changes going to the next week just hard training eating and resting as much as possible!

[Krištof Šajn]

Narrow grip / elbow tucked Dumbbell press could be a great option here also

Thanks for recommendation. I gave dips another run yesterday and took an extra rep on both sets! I will for sure keep them in and be more patient with progression!
Thanks again!

[Krištof Šajn]

Finished the week with push today.
Progress taken across the board even on dips which really made my day.
Damn if feels sooooo good to beat the numbers!!
Legs and upper back are absolutely smashed from stiff legs and hypers yesterday. Pushing some blood in them on the bike this morning will definitely help and I will be ready to hit them again on Tuesday.
90,6 this morning, weight is holding nicely so probably another week on the same cals.

[Krištof Šajn]

Hey Kuba it’s me again with another question.

In my Push B rotation I do chest press ,shoulder press and a dip that order. I’m progressing on both presses but my dips are stalling.

Would you suggest changing the order of movements or switch the dips for something more stable?

Thanks in advance

All movements will get to a point where progress is going to get hard, that’s good that’s where you want to be and that is where you remain patient

Micro load, fight for extra rep here and there. Dip is not the best when it comes to matching your strength curve with resistance but it sure is a great option

If it totally stalls narrow grip smith or a machine dip if resistance is good will work but don’t just swap movements when progress gets hard [/quote]
Thanks for reply Kuba.

I was also considering switching to close grip press but I’m already running it in my Push A and progressing it nicely. No dip machine in my gym which sucks.

I will be patient and stick to dips and if they completely stall I will switch to something like close grip floor press.

[Krištof Šajn]

Hey Kuba it’s me again with another question.

In my Push B rotation I do chest press ,shoulder press and a dip that order. I’m progressing on both presses but my dips are stalling.

Would you suggest changing the order of movements or switch the dips for something more stable?

Thanks in advance

[Krištof Šajn]

Friday update

90,9 kg this morning so new high. Weight is coming on quickly but the performance is flying and body composition doesn’t seem to be taking a hit so all good I guess.

Did legs today as they recovered perfectly after 4 sleeps. Amazing session overall, took progress on all lifts.

Elevated smith squat 9/12
SLDL 13/7
Leg press 9/18
Hypers 10/14
Adductor 7/11
Calf raise 7/8/17
DB crunches 17/13/12

[Krištof Šajn]

Ok I get it, thanks. Would you say this is a must or would progressing across different rep ranges do the job?

[Krištof Šajn]

Hey Jordan when adjusting the profile on the exercise are you using the same load for all sets? If so, does adjusting the profile allow you to use the same load and still get the same amount of reps?

[Krištof Šajn]

Rest day today. Much needed, lower back is still hurting me from RDLs kn Monday, I hope it gets better by the next legs on saturday or there will be no lower back loading.

Weight is holding at 90,7kg which is good. I jumped almost 2kg in the last 2-3 weeks looks like this food will see me gain weight for some more time.

Not much planned for today. Did my morning cardio, ate meal 1 now on to 30min walk. Meal prep later as I’m working in the afternoon.

[Krištof Šajn]

Pretty chill day today. No work as it’s national holiday over here.

Good pull session today
SA plate loaded pulldown 9/11
CS smith upper back row 9/13
SA cable row 9/12
Dual cable pullover 14/9
Dc stretch
Rear delt face pull 15/9
DB curl 12/14+drop
Hammer curl 10/12+drop
Leg raise 11/14/10/15

I dropped some weight on bicep movements and managed to pregress them that way. It looks like I increased the weight too soon for such a small muscle group.

90,7kg this morning so up again which is good. Hunger still high so we are moving nicely. Rest tomorrow and repeat the process!