[Łukasz Jesionowski]

Hey man, Rich is giving you some valuable feedback and advice here. You are welcome to send me some videos on instagram of your chest training and I can help assess the execution

Thanks, I really appreciate that.

Chest is a weak point for me, so I’ll record some clips of my bench press and incline DB press and send them over. Would be great to get your feedback on execution.

[Łukasz Jesionowski]

Thanks for the feedback, really appreciate it.

I’ll start with minimum effective volume, focus on execution and progression on the main pressing movements, and keep chest first in the sessions. I’ll run it for a few weeks and update.

[Łukasz Jesionowski]

Before we dive into it, two things:

1) what split have you been using before the change and did you progress on it?

2) upping the frequency AND adding addition chest work is counterproductive IMO. Just stick with the frequency for now, plus your lack of chest issue may have been an execution issue, not volume related.

Thanks for the reply, appreciate it.

Before this I was running a [push/pull/legs or full body – adjust as needed], and I [did/didn’t] make consistent progress (strength-wise and size).

Chest has always been a weaker point for me, so I thought about adding more work, but I get your point about execution vs volume.

Do you think focusing more on execution and progressing the main pressing movements would be enough?

Also, on my last Workout B I had a drop in performance on squats (120kg x9 previously, now 120kg x5).

Do you think this could be due to fatigue from something like rack pulls, or just overall fatigue/poor recovery?

[Łukasz Jesionowski]

Any feedback appreciated, especially on whether the volume and exercise selection make sense for progression.

[Łukasz Jesionowski]

Ok, thanks guys for the advice and best regards 😃

[Łukasz Jesionowski]

Thank you all for the advice 😉

[Łukasz Jesionowski]

Thank you all for your advice. In some time I will report back on how the training plan worked for me

[Łukasz Jesionowski]

It’s a new plan so you won’t know how this feels until you get going with it. Personally for myself for lower body training I like to do some isolation exercises before my main compound lifts to ensure my joints are warm. So for example seated leg curl, leg extension and then move onto say SLDL. For yourself it will be a case of seeing what works and how you feel running this split. There’s nothing to say you can’t adjust exercise order if you feel you need to after trying this split.

Just an observation I’d be more inclined to have a leg press variation instead of front squat as you will be able to load more weight and you currently do not have any leg press variations in your training split.

Thanks for advise Marc.I have a leg press machine,so i can use it instead of the front squat.

[Łukasz Jesionowski]

Looks good, try it then see how movements feel and base it off that

If you like your exercise selection cool – now make sure your effort & execution is on point and you will progress

Thanks Kuba for feedback.I start training tomorrow and I’ll see what progress I make with this training program

[Łukasz Jesionowski]

Hi mate, what frequency/pattern are you training?

My weekly training schedule looks like this

UpperA/LowerA/Rest/UpperB/LowerB/Rest/Rest

[Łukasz Jesionowski]

Thanks for the helpful advise 🙂

[Łukasz Jesionowski]

How many sets are you doing and what are the rep ranges in your other set/s?

In warm up set i do 8-1 rep range

[Łukasz Jesionowski]

How many sets are you doing and what are the rep ranges in your other set/s?

1 working set per exercise, excluding warm-up sets. Rep range 15-25 and 6-10

[Łukasz Jesionowski]

Thanks a lot everyone for the advice. One more question. How much rest between warm-up sets and working set?