[Marc]

I agree with Hilly. You could also try some breathing technique work to help relax your body before going to sleep.

Make sure your room is cool, perhaps sleep with an eye mask and black out blinds to help create a calm environment for sleep

[Marc]

In for a pull session today with my training partner. Had a really good session, definitely feel like a lot of progress can be made this off season with the new training set up.

Exercises today;
Single arm cable pulldown x2
Single arm cable pulldown x2
Chest supported upper back prime row x2
Single arm cable row x2
Upper back lat pulldown x2
Reverse pec dec x3
Single arm db preacher curl x3
Nytram bicep curl x3

… off to see Monika the therapist who treats lots of pro athletes as she has a therapist under her in derby who moving forward will be treating me to help keep me mobile during the off season. 45 mins drive each way but I’m very excited for this based on how well Monika treated me in Alicante, having that replicated with weekly treatments alongside physio when needed and the ultrasound/ electrical therapy machine I have is very exciting

[Marc]

Not everyone enjoys it. Personally from how you have yours what I do differently is add my protein powder to it and it tastes great. Fat sources I’ll either go peanut butter or almond butter, or half of each and the other half dark chocolate… if calories allow I do enjoy adding in some low fat Greek yoghurt too, tastes amazing!

[Marc]

Hi guys

Really good start to the week. Client work boxed off nice and early, food prep done and then onto in person podcast on – the beautiful struggle podcast. Really enjoy this in person podcast, lots of areas covered with my fellow tbjp Jay aka magic eye media so watch out for this one dropping in the next few days.

Today was day 1 of my new 5 day training split – push and triceps. Very good session alongside Karlton, all exercises felt great.

Session is outlined below:

Machine fly – 3 sets, 8-10, 10-12, 15-20

Low incline smith machine press: – 2 sets, 8-10, 12-15 – hard lock out and sink the bar into your chest.

Flat chest – 3 sets, 10-12 second set, 12- 15

Lying cuffed lateral raise – 3 sets of 10-12

Cross body tricep extensions: 3 sets of 10-15 reps, 2 second pause in shortened range – myo rep sets

Dips: – stay upright 2 sets of 10-12 reps

[Marc]

Oura ring has been great for me, I’ve had mine 3 years if ever there’s been an issue which is rare they reply fast and even send out a new ring

[Marc]

Hi guys
Hope everyone has had a good weekend. Check in Kuba today, he’s very happy with body composition and where I am 2 weeks post show. Hunger is high but that’s to be expected as patience is key to maximum off season.

From tomorrow I move from a 4 day a week training split to 5 days to really drive progress whilst keeping on top of mobility in shoulder whilst adding mass.

My new training split will be push, pull, legs, rest, upper, lower. Im very excited to get stuck into this with my training partner!!!

[Marc]

I did my pt qualification when I doing my sports science degree. I agree with this guys, I think face to face alongside some online learning gives the best outcome personally. But I would like for a reputable company who can support you during and after you have qualified. YMCA, future fit are two good companies to name a few

[Marc]

Rest day for me today, managed to have a lie in for once which was nice. Usual morning walk with kerry followed by food prep and client work. Plan to have a chilled day with kerry today and switch off, some much needed downtime after what has felt like a pretty hectic week.

[Marc]

Always train with intensity, whether that is a top set or back off set. Rep ranges will likely vary between the two but attack both with intent and to track progress use a log book. Progress can be via form, weight increase, extra reps so also bare this in mind

[Marc]

My podcast with Dennis James, Chris Cormier and Milo’s went live on the menace podcast YouTube channel yesterday. I’ve had a really good response from people I know / don’t know about my journey and also how the podcast went which is really nice.

Linked back up with my training partner today for legs. Had a really good session. We are both coached by Kuba and he is looking at updating / making some changes to our training plan to get the most progress from our off seasons which I am really looking forward to, so I will keep your guys updated once the new plan has been mapped out!!

[Marc]

I’m fully with the guys here. Go with one hip variation for the time being to make sure you are able to progress your lifts but also be able to recover too. Hip hinges exercises are taxing on the body especially when taking your sets to failure alongside other exercises within your plan. Run one specific hip hinge, then if and only if you can recover you could consider placing an extra one but working in a different rep range and ensuring the number of sets do not exceed two to aid recovery

[Marc]

Upper dominant workout today and it was a really good solo session;

Upper back pulldown x2
Cybex eagle row x2
Chest supported t-bar row x2
Single arm plate loaded pulldown x2
Rear delt seated row x3
Pec deck x3
Db bicep curl x3
Db preacher curl x3
Db hammer curl x1

Went with dumbbells over cables today and it felt really good. This is something I will feedback Kuba because with my shoulder feeling good I feel like I get so much more out of using dbs for biceps than cables

[Marc]

Definitely agree with the comments from the team here. Upper lower rest then upper lower would be best in this instance.

Another option could be push, legs rest, pull, legs

But again pick the one you would enjoy the most but definitely not 4 full body sessions, that will be very taxing on your body

[Marc]

Rest day for me today. Catch up with my brother and also my mum which was nice. Client work / consults also. Even had time to nip to get some shopping / a gift for my training partner for all of his help so that racked up some more steps for me. Got a Thai massage in shortly, key for me is to stay as mobile as possible so that’s priority this off season before heading into prep. I was on a podcast with Dennis James, milos and Chris Cormier last night which went really well so look out for that when it goes live!!!

[Marc]

It’s a completely safe product and personally to get the full benefits I would recommend taking the full dose. Post workout or on days when stress is higher, this is such a great supplement that I always have in my supplements stack