[Marc]

Evening guys, my day started the usual way for me morning walk followed by fasted cardio for 20mins on the exercise bike. Currently doing 3 days x 20mins fasted cardio on the bike.

I trained pull today with a tag on with triceps too. This one was filmed for the tbjp members site so keep an eye for this one! Really good session, hit good numbers and happy overall with how my session went.

[Marc]

No issues here. Not talked about is often a good thing also that it’s fine!

[Marc]

Rest day today! Started the day with my usual morning walk, shortly followed by my midweek check in. Hit a new high with weight today since working with Kuba just over 293lbs, this is 7lbs of my peak weight last off season and with much better body composition at this weight. Kuba is happy, as am I. Locked in to see out the last 6 or so weeks in this push up phase where I’m confident we will see 300lbs land before the pull back. Excited is an understatement, 1 day at a time it will get gone!

[Marc]

First leg session of the week today. Session went ok but I didn’t manage to progress all lifts. SLDL I hit a pb last week but today I was down a few reps. From last weeks video feedback here I think were I lost a few reps was during the set I had I was thinking to much about the cues I needed to do to make sure I improved the lift and that made me loss focus a little.

Note taken, I need to make sure my feeder set are more accurate here to avoid this happening in future. It’s all learning and SLDL is a lift I haven’t done for years, so this will definitely improve the more I do it.

[Marc]

What is your daily salt intake and are you tracking this? This sounds like it could be cramp

[Marc]

Jordan has nailed it here with his reply.

For me I go low on the footplate and keep my feet straight on. I’ve got pretty good ankle mobility so this set up works well for me. The only cue I think of in the hole is allowing my hips to externally rotate a little so that my knees don’t come together.

It’s now up to you to see which one feels most comfortable set up / execution wise and to go for it!

[Marc]

Hi guys

Push session for me today. Really good session! The last few push sessions haven’t been what i would have liked with having a bit of a shoulder niggle and going into the sessions a little more fatigued that I would have liked.

But today was different, re-setting weights made some tweaks with adjustment seat, arm path on cables and I got through todays session much better, so big plus here.

Todays exercises were;

Single arm cable pullover
Single arm bicep curl – facing cables
Cable y raise
Cybex eagle chest press
Flat cable chest press
Assisted dips
Incline cable fly
Cross body triceps ext
Over the shoulder triceps ext

It’s my mums birthday today, so I’ve taken her out for a meal this evening with my dad and Kerry.

[Marc]

Day with the family today. Saw my eldest daughter off on her school trip abroad today, went round to my parents with my youngest daughter and Kerry to see my dad on Father’s Day and to also drop my mum’s birthday gifts of for tomorrow. No off plan meal this week, not too fussed about it to be honest as I enjoy my food plan anyway. I also have a rubbish tendency when I do have an off plan that I likely under eat so again another reason wasn’t fussed this week.

Caught up on the results from the show today, it’s all motivation!

[Marc]

I agree with what the guys have said above. You won’t get very far with the NHS with your current levels. For now like Jordan said, get a solid sleep routine going, pay attention to your nutrition try to include foods like whole eggs, salmon, avocados, almonds. Alpha T will further help too

[Marc]

Day 1 of 2 rest days over the weekend. Day started with a morning walk followed by check in sent over to Kuba for feedback tomorrow.

Family day, my youngest daughter and Kerry we went to a fair which I’m not sure who enjoyed it the most my daughter or Kerry haha.

But a nice day, also picked up a few bits for my dads for Father’s Day tomorrow and also my mum for her birthday on Monday.

[Marc]

The guys have nailed it with their replies above. Follow what they have said and you will be all good

[Marc]

I agree with the comments above. If you aren’t already wearing some elbow sleeves for support would be a good shout. But first things first, see a physio

[Marc]

Last session of the week and my second leg session this week. Back at my usual Friday gym today premier gym Coalville. Last few weeks I’ve not been here as I was away. It was good to be back. Today was about re-setting numbers with my lifts. Session overall went well, managed to get an extra rep on pendulum squats today which was a PB for me with this machine. Feel pretty knackered to be fair, so 1 more meal to go and then bed for me.

[Marc]

There’s a new study that has came out that I read today from Brad schoenfield that pre determined deloads have no positive affect and even some negative effects in fact. So for me I stick by what I’ve always said which is implement them when feedback dictates they are needed. Sleep hampered, pumps finishing, Recovery taking a hit, strength taking a hit, energy and motivation taking a hit.

The key is not letting any of the above set in fully. So when the signs are there step in before they get too far

I agree with this approach. Sometimes I need a de-load or I take set rest days. Around the 5 weeks mark I normally start to feel my body say I need some rest. But again this can change, sometimes sooner sometimes later. The key is being in tune with your body and what it needs at that given time

[Marc]

Day started today with a walk outside, then headed to the gym (it’s less than 4 mins from my house) for cardio / mobility. Client work ticked off, then trained after 2 meals today as I was picking my daughter up from school.

Session today went really good. After last weeks session when I was away and the previous weeks rest days, today was about setting new baseline numbers to progress within this training block.

As always, I filmed my sets today to send over to Kuba for feedback and I also have Kyle Baxter from pre-script supporting me too via Kuba which is really cool.