[Kuba]

Hello Kuba,

Based on your current push setup, let’s suppose you didn’t have any machine you’d connect well with, would you do an high incline smith after a low incline one?

I’d do a smith press and follow it up with dumbbell press my man

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[Kuba]

Good morning, rest day today and boy it’s needed.

Busy day of work ahead but we move, going to box everything off nice and early and make sure I spend some do the day just chilling. Meeting joiner at the gym today as we are extending and putting in an additional mez floor in place.

Lots of tremendous athletes stepping on stage this year and a lot of plans at the gym / new gyms so another big year incoming.

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[Kuba]

Hey Kuba, do you prefer the incline flex or the Atlantis incline?

Flex is the goat of incline presses

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[Kuba]

Routine is key, few clients actually have it. Medication made their life hell, journaling and daily routine has helped them so much. Key is making sure you are working on self awareness a lot more too, this and meditation will help with this.

This might not work for you but I am sharing what I have seen work with clients.

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[Kuba]

Yes bud absolutely, should be able to progress load and reps majority of time until you prep / diet and even then portion of it should still move forward

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[Kuba]

Epic push session with Ron yesterday.

Session went as follows

Y raise
Incline flex
High inc smith
Prime dip
Pec dec
Prime lateral
Push down

It was great to meet Ron in person, someone I have watched for some time now so it was a big moment for me.

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[Kuba]

Hey bud

I would run a and b rotations

If goal is more back and legs you could do some lat work with legs and some ham work with pull.

Stick to push pull – hitting pull before push always seems to affect it but other way around doesn’t.

Don’t squat and RDL in one session, do one or the other. One leg day could be more hamstring dominant other could be more quad.

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[Kuba]

I don’t at all, ck and alt will be elevated, they are anyways when training and eating higher protein diet.

Not markers I look at that are of concern I pay more attention to lipids and kidney health as main priority.

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[Kuba]

Solid day of rest ticked off, got up today weighing 278.2 so very happy with it

Just need to keep moving forward now! 3 weeks left and we hold so hopefully we can tick 280 solidified off by then and we can hold.

Will run a 5-6 week health phase hold weight try to not get fat fat and then 8-10’week diet.

Push today, ron partlow is over to film for his YouTube at the gym today can’t wait.

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[Kuba]

Hey guys leg day today for me, legs are on verge of recovering now session to session so today I was in a world of hurt! Joints are still safe and sound but everything just hurt! Did not take back off set on pendulum as I don’t think recovery today would have been there.

Hamstring dominant legs today

Adductor x2
Lying ham ( usually seared but was busy ) x2
Dumbbell RDL x1
Seated ham x2
Pendulum banded x1
SL leg press x1
Calf press x3

Took progression across every exercise but that was me literally bullying my way through it. Some days you just need to find your balls and get shit done

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[Kuba]

Gear doesn’t work instantly bud, takes a little while to get moving bud

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[Kuba]

Hey bud, in this instance I would highly advise getting medically prescribed trt – this would be your start point at this age.

Then you can travel with it also as you have a doctors note if you do work off shore.

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[Kuba]

Hey Kuba, how would you deal with clients, who still have food attacks in the night, long after the competion?

Big Thanks! 🙂

Nobody has an attack with food or a fight with it, they make a choice. I would have a call with them and see what the struggle / trigger is. Potentially calories may need to come up also. It all depends on the person, if they are having binges like this long post show they need to stay in the offseason without diets in a deficit for a long chunk of time

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[Kuba]

Re set your loading, use loads where you can stimulate the actual tissue. Most of the time this happens when we over shoot the loads and don’t have enough control over eccentric and the end ranges. The only time I ever get any knee pain is when I go over board and don’t control the movements enough. Most of the time this happens on hack when using momentum in change of direction.

Yes, I also did hack before the pain returned, maybe this is what actually caused it. Do you think physiotherapy will actually help speed up the healing process? Or I will always have this niggle from now on and have to learn to work around it by chaning exercises (like not being able to do hack anymore for example?)[/quote]
The hack it’s self isn’t a problem no exercise is it’s more how you do it, I explained above what the cause is. Physio therapy can help absolutely but then if you go back to training the same way you did before it will happen again.

Reduce load, control eccentrics & end ranges, spend some time in stretch across all movements like hack and leg press – use appropriate loads to train the quad pain free

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[Kuba]

Pre diet phase so his offseason if he had one and then potentially a little holding phase before dieting. I find these small holding phase pre diet helps a ton.

This all really depends on where he is at, if he has stalled but mentally he is good and adherence is there diet break then pain on

Easiest way to find maintenance is bumping up calories and rhen checking bodyweight – holds your in maintenance, if it’s going up it’s a surplus if it’s going down it’s a deficit – take his cals up by 200/300 and asses from there

Thank you kuba

With what frequency do you recheck bodyweight ? Weekly or daily ? Because when we up calories like 200/300 weekly it takes several week to find maintenance then diet breaking there for a week or two then cuting back down

[/quote]
Check weight daily to see if there’s any fluctuations and base the weight of a weekly average not one off reading

It won’t take weeks to find it it will literally take 5-7 days max

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