[Lucas B.]

Update time:

Hey guys, thanks for all your feedback.
I train quad focused on tuesday and hamstring focused on saturday now, like you recommend.

I still hacksquat every saturday, without any kind of pain or soreness!!

Also my legs are getting a new kind of stimulus it feels like, it’s also visible.

Thanks guys!

[Lucas B.]

Hey guys, I do have some knee sleeves lying around, but like you said I tried to keep my knees naked to get the most out of the movement.

There is a smith machine in my gym, but it’s a slanted one (nautilus) so it sucks to do squats on there in my opinion. Also im 6’1” / 185cm with long femurs so hacksquats allow me to get much better motion.

I’ll try the hacksquat on Saturday and let you know how it went, if it still aches I’ll try single leg legpress !

Hamstring focussed legday yesterday was perfect

[Lucas B.]

Hey guys, thanks for all the feedback. I’ve implemented all your changes and look forward to training hams tomorrow!

Also Rich: my gym only has 1 legpress and 1 hacksquat. No other quad press movements. So I always opt for hacksquat 🙂

[Lucas B.]

Hey bud,

I’m also a student and work 30hrs a week alongside. So I’ve also struggled with your problem.

I’ve trained ppl and ppl/ul before
I just couldnt recover from 5 or more training days a week.

Now I train ULRULRR repeat, and feel better than ever, making lots of progress.

I’d give training 4x a week a go and just rest properly on your restdays, read a book, watch a show. Just relax.

[Lucas B.]

Thanks for all the responses everybody!

It must be an off batch if nobody has experience with the soapy taste, it’s not something you wouldnt notice.

I’ll contact customer service and ask them about it.

Also thanks for sharing all your favorites, I’ll look into them when I finish my bag of soap 😛

[Lucas B.]

Hi bud, I have done a modified version of this, fitting it in one week:
Pull+legs / push / pull+legs / rest / push / pull+legs / rest / repeat

Its also 3x for pull+legs and 2x for push.

It worked great for back and legs, especially quads grew fast on it. But it’s also very very hard.

Was battered most of the time, even though sleeping 9 hours per night and being in a surplus. Not very sustainable when you also have other obligations throughout the week😅

I’d just stick to your torso/limbs split, starting torso with back and limbs with biceps. Stick to it, be patient and grow slow and steady.

[Lucas B.]

Hi guys, thanks for all your thoughts!

I think Hilly nailed my problem. Im not ‘completely utterly trashed’ the rest of the day, just fatigued and exhausted. I need some time to get my focus back after a heavy training.

Im in a surplus and have never ran bloods, always been natural too.

Marc: I have never taken unwind, does it help you ‘unwind’ after a heavy training?

[Lucas B.]

Upper

Cuffed Single Arm Pushdown – 2 sets
Single Arm Cable Pulldown – 2 sets
Flat Nautilus Press – 2 sets
Pec deck – 2 sets
Wide Grip Lat Pull Down – 2 sets
T-Bar Row – 2 sets
Cuffed Lateral Raises – 3 sets

Lower

Bayesian Cable Curl – 2 sets
Hammer Cable Curls – 2 sets
Adductor – 1 set
Single Leg Lying Curl – 2 sets
Leg Press – 2 sets
RDL – 1 set
Leg Extensions – 2 sets
Legpress Calve Raises – 2 sets

Here is my program, I do both sessions twice a week.

I mostly train after dinner, so that I dont have any important stuff after training. It’s also a nice way to clear my head after some stressful days.

My work is not that flexible, but varies sometimes. Because I do a bachelor’s while also working 30 hours, so sometimes it get hectic 🙂

[Lucas B.]

Im sorry, I meant to say on upper/lower. Guess i forgot or deleted the last part.

[Lucas B.]

Hi Joe, I dont have any caffeine pre workout. I had that before too, but now I just take a pump product, and it’s already better.

[Lucas B.]

Hi Clare, I dont have any other symptoms that could suggest a deload. My progress and appetite have never been as good as now. My sleep is as always and my mood changes are also no part.

[Lucas B.]

Hi Marc, sorry for not supplying any information lol.

Im bulking at 0.5kg per week rn (natural).

I sleep 7.5 hours every night, and wake up well rested.

I kind off deloaded in january because i was sick for 2 weeks.

I get between 8000 and 10.000 steps in every day. And do 15 minutes of cycling everyday.

[Lucas B.]

Could be claudicatio intermittens, look into it. Has to do with bloodcloths and bad blood circulation.

I once studied physiotherapy for 6 months and remember just this one particular pathology lol

[Lucas B.]

Thanks all! The thing I liked about the Whoop is that it also can be worn around the leg if needed. So it doesnt have to be visible.

But an oura ring is also a good option indeed

[Lucas B.]

Thanks Hilly,
Thats what I heard before. Very annoying and demotivating if it says you should rest…

I’ll look into it !!