[Maddy]

Hi Naoise, I suggest rather than progressing load you push for some more reps. I’d go back down to 90kg and aim to be within 5-9 and 9-12 for back off. It’s fun to test peak strength but as soon as you’re doing doubles and triples it’s very hard to progress from there if you’re training around failure.

What is your overall goal? To develop your chest or to improve peak strength in your bench press?

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[Maddy]

Hi guys happy Sunday. Chill day today! Enjoyed some Serbian food as an off plan and will go for a walk in a bit 👍🏼

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[Maddy]

Hiya Jonathan, some great advice above. Even if you’re struggling with food and wake up not very hungry, try and start the day of eating as you would normally. Try and space out your meals through the day so you don’t fall behind and then find you’re cramming in food and digestion is off. That always makes it harder! Try not to drink loads and loads of water right before or after meals and if possible make swaps for higher calorie lower volume foods.

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[Maddy]

Hello hello happy Saturday! Had a lie in and my morning walk was postponed due to torrential rain. A bit of rain I don’t mind but it was relentless all morning. In for hams glutes and delts. The gym was pretty busy for the start of my session then calmed right down as I was finishing. It always goes that way!

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[Maddy]

Hiya Will, as the guys mentioned, it’s person dependant. Give yourself the time away and see how that has you feeling! 4 days sounds sensible and should hopefully have you feeling a bit fresher

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[Maddy]

Hi guys, happy Friday happy weekend! Usual routine, walk, breakfast work and then in for legs. I had a MUCH better session compared to last week. No pain, no discomfort. Happy days. Back home to finish for the day, a little shopping a walk and now chilling

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[Maddy]

Hiya Erik, the guys have given some solid advice and have been super clear and super helpful. Honestly, I’d look at condition and data pre-holiday and have your focus on tidying up to get back to a similar position. It will take as long as it needs to take. Get back to your baseline kcals, cardio and training and assess after your back in routine for a week or two

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[Maddy]

Hi guys, happy Thursday. This morning was a bit out of my usual routine, and so breakfast was a little late! A new low weigh-in with one more week of dieting to go. I feel raaaaather small. I am very excited to get back to gaining. This tidy-up has been successful. It’s helped me see areas I have improved upon as well as areas I need to keep working on. I feel very focused. A day of laptop work and check-ins. I also did some stretching and foam rolling. Mostly my glutes, as advised by my chiro. In for legs tomorrow. So far, my knee feels pretty good, and no complaints other than the occasional twinge from my SI. Happy days, onwards and upwards.

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[Maddy]

Hiya Ryan, I second what Peter asked. What movements are you currently doing? We can then be a little more specific with physical/mental cues that may help.

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[Maddy]

Hi guys I’ve just seen that my Tuesday log isn’t up! All in all, yesterday was as a rest day where I mostly focused on work and chilling. Today I was in for hams and glutes. Yesterday my SI was really stiff and at times sore. Today I knew to assess and adapt. Started the session just fine then adjusted for bstance RDLs after these things felt great! I’m so suprised the rest of the day my SI has felt pretty good. I’ll take it

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[Maddy]

So much great advice here! There’s been a fair amount of discussion on training arousal on here and how to get yourself prepared for a set so defo have a read of those. Music is a HUGE help for me, a good pre-workout and also mental preparation. I often just tell myself before a set; it has to be done so just do it. If I don’t get another rep or if I don’t necessarily make a progression I know it’s on the horizon so if I consistently apply that level of effort and approach sets with a clear head it will come.
Finding what works for YOU is the most important thing.

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[Maddy]

Hi guys! Happy Monday happy start to the week! I didn’t sleep super great last night. Likely a mix of having a huge lie in and poor digestion yesterday. Ended up waking up earlier than usual and getting on with the day. Out for a walk and breakfast. My appetite is super low as my digestion still wasn’t great. Not sure if I ate something off but today I was very bloated, very distended and uncomfortable. It will pass! It DID make quads and glutes a bit of a challenge as bracing felt awful. Still got the job done. My right knee SEEMS fine but I’m still playing it safe. It was my grandmothers 94th birthday too! Popped over to spend some time with her. I’ll be back on Wednesday to check on her and have a chat. Back home to do a bit of work and then a short walk and grocery shop to end the day

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[Maddy]

Hiya Matěj, Jordan put it perfectly. Try and focus on your training performance instead of how you look so much. Focus on getting a little better each week and getting really strong. The physique will come, it just takes time, consistent effort, perseverance and most of all patience. You have plenty of movements that hit triceps primarily and secondarily. You’re good, just keep your head down and keep going.

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[Maddy]

Hiya Mišo, while it might not be glamorous, literally any protein source you digest well will suffice. Louis and Hilly gave some great options. I spent a while eating chicken for breakfast and I loved it. Kerry poses a really good question back too. Ultimately it would be great to have something you enjoy and look forward to for breakfast but honestly there comes a point where if you’re looking to hit your macro goals, you gotta just eat the things that digest well so you can be consistent and progress.

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[Maddy]

Hi guys happy Sunday! I had a MASSIVE lie in. I slept for like 11 hours. Up for a walk, breakfast and a little work as usual getting everyone set up for the week and then pretty much chilling for the day! Had a lovely Thai for dinner. Digestion has been a little off all day. We’ll see what tomorrow brings!

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