[Kuba]

Stick to hack squats to get this kind of knee flexion and range of motion

Heels off leg press is just going to limit how much load you can use – less gains

Stick to movements you can stay as stable as possible in.

Thank you for the reply Kuba. My gym doesn’t have any squat pattern machine unfortunately so I do smith machine squats as my main movement and i love it. The only other thing we have are 2 pin loaded leg presses and 2 hammer strength plate loaded leg presses. I struggle to connect with the leg presses as the platforms are all flat. The only leg press I’ve ever connected well with is a nebula one as it has a slanted foot pad so I can get really good depth comfortably.

My gym does have the prime wedges to put under your feet to get more squat depth. That’s why I was asking about maybe split squatting. [/quote]
Bring your feet low and it will be impossible to not get a connection with it, HS leg press is probably one of the best linear leg presses made there is 9 need to adjust it

Split squat can be added alongside of a squat pattern and leg press not really instead of

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[Kuba]

Happy start of the month guys , I have picked up a cough, probably Corinne passing it onto me from one of her training partners , she literally did 3 sessions a day , everyday last week , so when she is in and out of boxing, MT

, bjj, mma sessions with as many bodies as that , she picks stuff up ( never gets ill herself lol) and passes it to me , as I have been around literally zero people, no joke, zero , so it’s impossible I got it anywhere else lol.

Anyways , should be fine to hit legs , just have to watch my volume , which I need to anyways based on the latest diet pull , slight drug bump also for this week

525 test

1750 mast

Will harden things up nicely, as I get to 260

By end of this month and then I will get some pics of me lean lean there as a ref point for the start of the next push up phase for me , it’s not as muscular as the last shots you have seen, I need this next push to get all the rest back, but it’s not a million miles off from the front , the back I can see is still behind , just takes a bit longer to get that all going on again

Right knee is very much injured , I can feel now that is a MCL injury , it feels like a small tear as I can press a very sore spot , but again nothing I can’t heal as long as I don’t hurt it more : get any feedback during training

Sup jordan, can you explain, why this relative high dose with mast?

Knowing this compound have poor anabolic power

Its just to e2 control?[/quote]
My Client pierce has literally gained 40 lbs of tissue using test & mast, who says mast is weak 🤣

These statements are literally nuts

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[Kuba]

Vital support on top of this would be ideal with this.

Do I take vital support year round?

[/quote]
Yes

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[Kuba]

Awesome seesion with Marc & mark

Hit legs session below

Leg raise x1
Adductor x2
Seated leg curl x2
Barbell sldl x1
Lying leg curl x2
Pendulum squat x1
SL leg press x2
Calf press x2

Feel great body weight is moving down nicely and energy / mood is up.

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[Kuba]

Vital support on top of this would be ideal with this.

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[Kuba]

Stick to hack squats to get this kind of knee flexion and range of motion

Heels off leg press is just going to limit how much load you can use – less gains

Stick to movements you can stay as stable as possible in.

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[Kuba]

From a squat perspective it depends what you’re trying to achieve.

You will see a lot of the big low bar squatters initiate a squat with a posterior pelvic tilt. These guys are trying to sit back as much as possible and keep shins as close to vertical as they can.

If you’re a high bar squatter and looking for some forward knee travel, it’s a different story.

Your movement selection and set up should reflect the outcome you are looking for from the exercise.

Thank you Rich for responding

So is this way ( ribs down, pelvis tucked breath brace ) going to help me out to keep my back safe when doing these movements? Or another thing should I know to keep my back safe and prevent from further injuries?

[/quote]

This will do it, key is bracing. T through your core and keeping spine neutral[/quote]

Thank you kuba you

İm sorry but what is mean T through your core ? What is T stands for ?

İm not english

[/quote]
T is just a typo bud. Key is bracing through your core

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[Kuba]

From a squat perspective it depends what you’re trying to achieve.

You will see a lot of the big low bar squatters initiate a squat with a posterior pelvic tilt. These guys are trying to sit back as much as possible and keep shins as close to vertical as they can.

If you’re a high bar squatter and looking for some forward knee travel, it’s a different story.

Your movement selection and set up should reflect the outcome you are looking for from the exercise.

Thank you Rich for responding

So is this way ( ribs down, pelvis tucked breath brace ) going to help me out to keep my back safe when doing these movements? Or another thing should I know to keep my back safe and prevent from further injuries?

[/quote]
This will do it, key is bracing. T through your core and keeping spine neutral

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[Kuba]

This session you would hit your whole posterior

Would be something like

Leg curl
Deadlift variation
Leg press
Row
Pull down

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[Kuba]

Probably worth switching labs, ester won’t make any difference here imo

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[Kuba]

Here I would focus on dropping down to around 220 at least if you are whale to.

Before cardio I would frost start with establishing a daily baseline of steps and hit your step target daily alongside of nailing your nutrition and hitting your macro targets daily without going over or under

Hey, I appreciate your response.

What are your thoughts on training types during a cut? I am wanting to shift towards more strength training for this cut. I am just thinking 6 or so rep range for main compound lifts (hack squat, leg press, bench, OHP, dead lifts) and not crazy volume on those – I will keep volume up decently (6-8 sets) for triceps/biceps, though.

[/quote]
As Jordan said 8-12 rep range across sets bud

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[Kuba]

Ribs down doesn’t cause posterior pelvic tilt, ribs down with pelvis tucked generally leads to 99% of people keeping a neutral spine which is what we need as most people are extended with ribs flared and lower back like a duck.

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[Kuba]

high incline
gym leco seated chest focus
dip machine

low incline smith
strive
standing gym leco tricep

Changes to push session compound lifts

Pull day went as follows

Seated sa pull down
Prime row upper back
Prime sa lat row
Prime pull down upper back
Pullover lat
Reverse pec dec
Bicep shit

Busy day today client work and met a contractor at one of properties I am having renovated.

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[Kuba]

0 mg

Ment is a horrible drug for me, for how it makes me feel and digestive issues – I’d lose muscle taking it

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[Kuba]

Thank you, anyway the downside of doing a single exercise over and over Is that, I Guess, stall would occurr much sooner. How do you usually deal/program with your clients?

When something stalls either re set the lift if you Have pushed to point where you are using other muscles to compensate or changes form to complete the reps or swap for a like for like exercise

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