[Maddy]

I second Kuba and Meg. Peak week protocol is completely dependant on the person and Ideally nothing extreme needs to be done. People usually go wrong by overcomplicating things or taking extreme measures to try and ‘better’ a look.

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[Maddy]

Hi guys in for hams glutes and delts today. It went pretty good! Not 100% for pressing movements just yet but I’m working my way back. Felt a little pull in my right adductor. It’s nothing crazy but defo something I’m not going to be silly with as this right side has caused me so many issues over the last year. All movements completed and this session was MILES better in comparison to last week. Happy happy

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[Maddy]

Hiya Lucas. Having a/b/c/d rotation is great because it allows you to work on progressing a variation of movements and so you’re less likely to hit a wall with progressions. The runway for progress is longer. It’s not the only way to structure training though so don’t feel that scaling back to an A/B rotation will affect your progress too much. A lot of people don’t have access to a wide array of equipment and so the most important thing is honestly making do with what’s available to you 👍🏼

Your split looks good. There is room for a little more variation (I’d like to see a lunge variation somewhere for legs like Bulgarians or split squats) but more importantly how has progress been so far? How is recovery? How long have you been following this structure? I would (personally) on Training B do your leg movements first and upper after purely because if it’s heavy legs I prefer to go into the session doing the priority first.

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[Maddy]

Hello hello resting today. Meals in steps done, puppy walked and I got noticeably more sore as the day progressed. Hot bath and we’ll assess the vibes tomorrow 🫡

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[Maddy]

Hiya, totally agree with Clare. Allow for some rest and soft tissue work. Re-set load and have a look at execution. I totally agree that you’ll likely benefit from adjusting your rep range so it’s a little higher and then continue with progressions. Remember progressions aren’t limited to just adding more load. 👍🏼

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[Maddy]

Hello hello happy Monday. Today I was in again for quads and glutes. It’s been a while since I’ve done this session. I last did it pre getting ill around 2 weeks ago. Bodyweight is still down. I was 68.5ish pre getting ill and now I’m 66.7kg womp womp. Also it’s super normal to look a little shit when you’re not training, not eating and very ill. But today was actually a good session. Don’t get me wrong it was hard and in particular my strength isn’t where it was but it felt MILES better compared to any session I did last week. Let’s see if I recover ✌🏼🤞🏼

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[Maddy]

Hi guys, resting again today and honestly I don’t feel as well recovered as I would usually feel after an extra day’s rest. I very very rarely get doms let alone in my quads and glutes but it’s a clear sign that I’m not where I’d usually be in regards to recovery even if I am controlling variables best I can. When you train legs every other day it does make it a bit tricky but I know my body and I honestly just need a little more time to get back into a position where I’m recovering 👍🏼

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[Maddy]

Hiya Jacob! If they fit well I don’t see why not to just keep them as a spare of for future shows 👍🏼 very glad they turned up and it’s a shame about their customer service!

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[Maddy]

Hi guys, I’d usually train today but I am simply not recovered. Another rest day on the cards today. Frustrating but there’s just no point in pushing and forcing training now and getting in a hole with recovery. More rest over this weekend and I’ll start the week fresh

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[Maddy]

Hello hello happy Friday. In for quads and glutes today and if I’m honest it was a bit of a shit session. Much like Wednesday’s session. Struggled to get a pump and actually ‘feel’ using my quads and glutes, strength considerably lower. Session kicked my ass again. Hey ho. Getting back into routine and eating up will help. Slowly slowly.

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[Maddy]

Hi guys resting today and I feel wiped from yesterday’s session. Work, steps and food all done for today. 👍🏼

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[Maddy]

Hiya Adrian, I’m in agreement with Pheobe. I’m not 100% sure what you’re asking here. I’m assuming this is the current protocol you’re following right now. How has it been going?

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[Maddy]

Hi guys. First day back in the gym today and it whooped my ASS. Hams glutes and delts. Very conservative with load and kept a rep or two in reserve. Struggled through the session and honestly it wasn’t super great, struggled to get much of a pump or ‘feel’ what on earth I was doing but it’s a start. Tidy up phase is almost definitely put on hold for now until I can bring my bodyweight back up and have training back in a decent place. I haven’t been this ill for quite a long time so I’m not in a rush to diet. All meals in, steps done and so ready for bed

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[Maddy]

Also, if you’re not dieting at all and you’re just a leaner individual then you likely need to bring food up. There’s really no point in trying to stay lean if training performance is suffering. Let us know! 👍🏼

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[Maddy]

Heya Joe, just to be super clear, is the pain you’re feeling in your shin from the pressure of the shin pad on your leg?
Have you tried doing it single leg?

Sounds silly but double check the padding, with some leg extensions in my gym (not maintained super well) the padding slips or is worn down so the literal metal bar ends up sitting on my shin. In that case it needs to be fixed!

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