[Maddy]

Heya Alfie,

I agree with Jordan and Louis! Put your phone away or only use it to change song if you listen to music! Avoid chatting to people during training and be strict with your rest periods. Rest and be aware of when you’re ready to go again! If you tell yourself you’re leaving at a specific time try and get everything done to a high standard and then leave! It just takes a little bit more discipline and awareness! While the gym is a hugely social part of some people’s day and you might like to socialise a little, be strict with when you want to train and be selfish with that time you give other people to chat!

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[Maddy]

Hi guys! Here in Mexico and yesterday was such a blur. Managed to stay up till 22:00 Mexico time so approx 4am UK time before I passed out. Up early today and up for a walk. I would have walked on the beach but it was drizzling so opted for the gym and then ran through some basic movements to assess pain. Kept everything at legit maybe 4rir pain didn’t reach over 5/10 and so I’m fairly happy but far far FAR from being in a spot where I can truly push. Had breakfast and did a little work. Now trying my best to chill! Nothing really on for the rest of the day other than chilling and some odd work bits here and there 👍🏼

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[Maddy]

Hiya Marco,

I would continue dieting for another couple of weeks (3-4) you’re in a great spot but if you continue pulling down a touch more you’ll have more runway for your push up phase! 👍🏼 Very nice work so far!

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[Maddy]

Hiya if it’s something quite specific like PRI that you’d like to see someone for you may need to enquire at the source!

The osteo Mark mentioned sounds like a great option but keep in mind you’ll likely be given movements/rehab to work on these areas over time! Most coaches would write you a plan for muscle development but I think you’re right to seek further information from someone like a physio/osteo who can be a little more specific with you 👍🏼

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[Maddy]

Hiya Luca. Honestly if you’re training push pull legs with no rest back to back and you’re still seeing results I wouldn’t get too caught up on whether you’d manage to cope with upper lower. It’s evident recovery is there. I would still recommend a rest day somewhere as while you’re managing right now, will you still be managing a year or two later? Rest days ARE as essential as you think!

As for volume, diminishing returns, reduced motor unit recruitment, the efficiency of reps, managing volume and fatigue. You already have a template of movements, an understanding of your current volume and intensity that you train at and so honestly it’s the age old question of ‘what works for me’. I wouldn’t think about the ‘what ifs’ too much and simply try it out! After doing it for a month or two you’ll know where you may not be recovering so well, what sessions feel great and what might not feel great. From there you’ll have collected so much data you’ll know what might need to change!

Also just quick note to say if you ENJOY push pull legs there’s no need to change it! Especially if you’re still reaping benefit from it. If it ain’t broke don’t fix it! Although I still do recommend that rest day!

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[Maddy]

Hi guys today is predominantly a travel day. Up early and I’ll be on a plane for 10 hours give or take. Honestly, really dreading being seated for this long period of time. I felt miles better yesterday after taking the dog on a walk so I’ll need to be that annoying person getting up a lot on the flight 👍🏼 should touch down in Mexico and then hopefully have some relaxing days there

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[Maddy]

Hello hello it’s been yet another long day. Technically it’s sun 29th sept but I haunt been to bed yet so to me it’s still the 28th. Up early for a last minute session for some body work. All confirmed things already knew. I’m very tight, very enflamed and ultimately need things to run their course and calm down before proceeding with any rehab or training. Continued taking naproxen today and did some work, packed some orders. Meal with my family and now back packing my bags yet again for a lovely trip to Mexico. Up very early

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[Maddy]

Hi guys, I’m not much fun to be around right now! Woke up in 8/10 pain trying to get dressed and do basics. Went for a walk and i must say it did help a little to loosen up. The initial pain I was feeling on my left side of my pelvis/back/SI joint has now completely moved over to the right and so that’s what I’m struggling with. Pain moving is actually not a bad thing, just not great to feel. Tomorrow I’m booked in with a very last minute session to hopefully help this mess I’m in. I am pretty experienced with injuries and rehabbing things better but this is beyond my capabilities at home. Taking naproxen which has helped massively. Absolute NO to training, I couldn’t even fathom training upper let alone legs and so hopefully tomorrow is helpful.

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[Maddy]

I’m pretty much here to echo the above! Meg gave a lovely example and you have a great template to build off of. Give it a go for a while and let us know how you get on 👍🏼

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[Maddy]

Hi guys, in a lot of pain this morning and for most of the day. Work completed standing up and meals and steps ticked off. Hoping tomorrow is better

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[Maddy]

Heya Dan,

I agree with Meg! I’d opt to keep leg press in personally for the same reason that it’s your only compound involving quads!

You’re young though, and honestly if you would enjoy your training sessions more adjusting to doing one set go for it! From a standpoint of looking at your program and keeping the difficult yet useful movements in, I’d keep it in!

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[Maddy]

Hello hello! Today has been a DAY. Up for a walk and initially felt pretty alright soon waking. Some discomfort in my lower back/pelvis/SI joint but not as much as previously felt which felt too good to be true! Today I didn’t have the luxury of being able to lie down as much. Start of the day getting work done I could lie down then off to train with my client Kojo! He turned WNBF pro earlier this year in June and is prepping for his pro debut. He looks great! Very excited for him to take to the stage again in 11 days! I didn’t go crazy with training just focused on movements that wouldn’t aggravate me further. Leg press leg extension, belt squat. Then back in my car and stuck
In traffic which really caused me a lot of discomfort. Was in the van with Louis for a large portion of the night too which for me feeling in pain again too. Lying down now so fingers crossed tomorrow morning feels like today 🥲

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[Maddy]

Hiya, any lean proteins like Kam suggested would be great!

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[Maddy]

Hiya,
Are these imbalances visible or just the fact that you achieve more reps on various movements from left to right?

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[Maddy]

Hi guys,

Laptop day and rest day today. Out for my usual walk and then breakfast. Feeling particularly sore in my upper glutes after seeing Lauren yesterday! SI going on my left side is very tender. Really tried to avoid sitting today and instead opted to stand and work as well as half lie down on the sofa. No the best when trying to do my accounts and take client calls! Getting things ready for an event for MAD too in October and I’m low key scrambling to get things finished! Hopefully rest will help my is joint recover as today was pretty rough.

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