[Kuba]

Updates

Excellent pull day

Swapped my cable row for machine row just for efficiency and more stability as I was already climbing to stack on it, I have a nautilus row pin stack with chest support and it feels superb I did older version in Rome and it was epic so running this instead and starting with it

Single arm machine row 2
Sagital plane pull down 2
Upper back row 2
Frontal plane pull down 2
Tbar row shrug 2
Lying incline reverse fly 2
High incline cable curl 2

Epic session progressed all lifts biceps 90 %

Weight holding at 249 all week stabilised, going to see how visuals are tomorrow and likely time to push on with cals, I will go up 50 carb both days more likely.

All lat work single arm Tbar and upper back bilateral.

Push today – bodyweight same

Session

Lateral 2
Low inc smith 1
Incline Atlantis neutral grip 2
S/a pec dec 2
Dip 1
Behind back lateral 2
Tricep ext 2

Cycle this coming week

1120 test
1200 primo
300’mast

Will hold here for a couple of weeks and asses progress , rest remains unchanged – waking up very very dry and lean, sleep is superb, as day goes on I always hold more and more water my waking is my best so it will be something I will need to replicate when I compete

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[Kuba]

You want to have control in end ranges across all / most movements, pause specifically in movements that I explain in reel and write up on it.

You want to own the load in all lifts essentially.

250 holding, condition is solid, by far leanest I’ve been at this weight

Test up to 1100 mg this week primo & mast stays

Sleep last two nights has been amazing, a

Do you ever use an AI with Test being this high? [/quote]
No I do not, only time I see issues with this is when people try to use high test when fat

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[Kuba]

Hi mate I’m currently following a fb split atm but don’t know how to attack my training as I work away in the week most the time so have to use a pure gym but then occasionally in the week and weekends I’ll go to my home gym and don’t know what the best POA is for progressive overload etc when I’m using different machines most sessions , thanks

Track main lifts you can do at all gyms, then others track still and have reference points if you ever use them

Progress where you can and focus on effort & quality execution

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[Kuba]

Push day was excellent, weight trending back down a touch so will asses over next few days and see. On average we are up so keen on seeing tomorrows fasted shots and Pwo shots from Friday

249.8 yesterday & 249.4 today

Push was perfect small progression taken and same on legs

2 lateral

2 incline smith

2 flat press

2 cable fly

2 behind back lateral

2 push down

1 bicep rehab

3 leg curl

2 leg ext

2 calf

2 leg press

2 single ham curl

Curious why you are doing calf work in the middle of your session, are they a priority for you this offseason?

[/quote]
No it gives me a break between leg ext and compound quad movement and I find I can access better knee flexion

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[Kuba]

If you have exhausted all other variables yes eventually doses must come up

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[Kuba]

Is your training fully dialled in ? Nutrition ?
Lifestyle ?

Maximise ALL of these variables first before increasing doses

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[Kuba]

thanks!

and would you do hyper in the back session or leg session?

because i train legs the day after back and in one of my 2 leg days i do rdl

If you train legs after back hinge at end of legs for erector & ham focus

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[Kuba]

Hey bud I have tons of tutorials on YouTube and instagram, under my highlights on insta

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[Kuba]

I’m using it, brilliant stuff. Sleep quality is now through the roof – 500mcg

How muche time pre bed?

Interaction negative with other supps?![/quote]

I’ve take mine 30/45 mins pre bed along with my melatonin and dream sleep. My sleep quality has definitely improved [/quote]
What dose ?

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[Kuba]

You want to have control in end ranges across all / most movements, pause specifically in movements that I explain in reel and write up on it.

You want to own the load in all lifts essentially.

250 holding, condition is solid, by far leanest I’ve been at this weight

Test up to 1100 mg this week primo & mast stays

Sleep last two nights has been amazing, a

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[Kuba]

Inject will do more imo but oral you can just use more of without issues

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[Kuba]

Hip hinges

45 hyper
Rdl
Stiff leg

You won’t be able to row what you can hinge so makes no sense doing a bent over row when you can handle more load bending over with a pull

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[Kuba]

Push day was excellent, weight trending back down a touch so will asses over next few days and see. On average we are up so keen on seeing tomorrows fasted shots and Pwo shots from Friday
249.8 yesterday & 249.4 today
Push was perfect small progression taken and same on legs

2 lateral
2 incline smith
2 flat press
2 cable fly
2 behind back lateral
2 push down

1 bicep rehab
3 leg curl
2 leg ext
2 calf
2 leg press
2 single ham curl

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[Kuba]

Hey Kuba,

Delivering a lecture to circa 1000 people is one hell of an achievement.

I know that you’re incredibly driven and future focused but I hope that you have paused for a moment and given yourself a pat on the back.

Incredible journey that you have been on from the start, to where you are now as an athlete and as an educator.

Keep up the great work.

Inspiring stuff ❤️

Thank you Matt, means a lot, stuff like this still feels surreal, no pats on the back for me yet, I can get one when I am closer to where I need to be with my knowledge, my skill set and closer to becoming the person I work to become!

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[Kuba]

I had to come sneak on your log and see how much your weight bumped after that meal lol. We did Italy right with that meal and it was needed. We both are pretty lean and I bet will translate to some good training.

I think we both really needed it haha it was worth it had an epic time with you both! Thank you

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