[Marc]

Hi Elad

So I can relate to you having very little cartilage in your shoulder. I have pretty much zero cartilage, servere osteoarthritis and a huge osteophyte in my shoulder. I have undergone two shoulder operations and I know it won’t reverse the effects of my shoulder. However, you can 100% still get back to competing, take it from me someone who was written off.

I do zero shoulder pressing and I haven’t in years. The only direct delt work I do is cuffed cable lateral raise and seated rear delt row. For my pressing exercises I do low incline smith press, pin loaded neutral and overhand flat press and also incline pin loaded chest press. It’s the best my shoulders have looked and it also shows me there is no one size fits all and you absolutely do not need to shoulder press.

Get your exercise selection right and work in a range of movement that is comfortable for you and you can most definitely get back on stage!

I wish you all the best and keep me updated please

[Marc]

Hi Milan

So I really am in agreement with what Rich has said and his comments. To add to his points, I would work on standardising your form across your set. Hit a higher rep range and keep reps consistent. Think about maintain a good tempo across the lift and take out touch reps as this is an intensifier you don’t need at the very end of your session.

[Marc]

Checkin feedback in from Kuba, 3 day full rest instructed (4 days including yesterdays normal rest day). Plan of action is no training and keep steps low.

Today I will be eating training day food (even though I am resting – minus my intra workout drink) plus an extra 25g raw weight rice + 25g cream of rice added to my last meal of the day.

I definitely think this rest has come at the right time. I will be checking in daily over the next few days for the plan of action in case anything needs changing during the 3 days. Time to get fresh before getting back to business on Monday

[Marc]

If you have a scroll through my instagram and check my post dated 23rd March this will show you visually how to do the leg press in the way Kuba is saying. My instagram is marc__hector

[Marc]

New low bodyweight this morning 0.4kg down from yesterday previous low bodyweight now weighing in at 122.6kg. Body is very responsive right now. Visuals this morning I look leaner for sure, check In pics taken this morning and sent over to Kuba for feedback tomorrow morning. It was a rest day for me today so client work as usual, 12k steps, new client set ups and also a much needed full body sports massage. My body is definitely tired so a good sleep is really needed

[Marc]

I know you mentioned self coaching but I would honestly invest in a posing coach. This will prove very useful for you to learn the correct cues and also understand the art of posing. Don’t leave anything to chance, especially if you want to present your physique to the fullest on stage

[Marc]

Solo leg session today and what a session. Progressed every lift or at the very least matched numbers from last week. Today for me was all about remembering my why! I felt tired going into today’s session but I was determined to set the pace from the first exercise and first set and I did exactly that. 0.1kg down from yesterdays bodyweight putting me at a new bodyweight low of 123kg.

Full session today was;

Leg ext x3
Hip leg press x3
45 degree single leg press x1
Lying leg curl x4
Toe press x2

[Marc]

Hi guys,

My log didn’t upload yesterday so here I am posting yesterdays log for you all:

Small check in today and lightest bodyweight in prep so far 0.3kg down from my previous low bodyweight weighing in at 123.1kg.

Sleep was shocking last night in bed over 8 hours but only scraped over 4 hours sleep due to pain in shoulder / upper trap. Kuba has said keep steps low today but normal training session / volume which is push for me today. Last meal of the day an extra 40g of cream of rice has been added to try and help recovery today.

It’s Kerry’s birthday today, so now I’ve got main bulk of client work ticked off, hit my push session then an afternoon / evening with her 🙂

[Marc]

My first training session of the week in the bag. Solo pull session at my local gym as my training partner is not well, so made sense for me to train close to home. I had a really good session, at the point now where I’m mentally reminding myself to find it in my session even if it feels a little harder going into the session but hitting good numbers and that’s what counts. Been a while since my last de-load, Kuba constantly checking how I’m feeling but I’m riding the wave now and when a pull back is needed I’ll take but for now I crack on with one goal in mind and that’s to be present my very best on stage this year!

[Marc]

Your training plan is based on your needs. You could have 2 sets with the same two ranges or 1 set lower rep range and the 2nd set higher rep range. The same level of intensity is needed to be applied across all sets and rep ranges within your training plan to create enough stimulus that will force your body to adapt and grow. So the point really is design a training plan where whatever number of sets or reps you do you make that said weight hard through training form, intensity and training as close to failure as physically possible

[Marc]

My preference is upper lower but I agree with the guys. And the educational videos here or on the TBJP YouTube would be great to watch

I second this. The YouTube videos from Jordan give you a great breakdown on how you can set up your plan. When you decide on one come back to us if you want us to look over it

[Marc]

Hi mate, my training and rest day food plan, I’ve been following this for a few weeks now which changed from the previous plan:

Training day
🥣 MEAL 1 – 8:00 AM
Cream of Rice: 100g
Strawberries: 100g
Blueberries: 100g
Whey Protein: 70g
Almond Butter: 20g

🍛 MEAL 2 – 10:30 AM
Jasmine Rice (dry): 75g
Country Mix Vegetables: 50g
Chicken Breast (raw): 225g
Pineapple: 50g

🍱 MEAL 3 – 1:00 PM
Jasmine Rice (dry): 75g
Pineapple: 50g
Country Mix Vegetables: 50g
Salmon (raw): 100g
Prawns (cooked): 200g

🍳 MEAL 4 – 6:00 PM
Oats: 50g
Country Mix Vegetables: 100g
Eggs (whole): 1 egg
Egg Whites: 400g
Pineapple: 100g

🥣 MEAL 5 – 8:30 PM
Cream of Rice: 75g
Almond Butter: 20g
Strawberries: 200g
Whey Protein: 70g
Greek Yoghurt (0%): 200g

Rest day:

🥣 MEAL 1 – 7:30 AM
Cream of Rice – 75g
Blueberries – 100g
Strawberries – 100g
Whey Protein – 70g
Dark Chocolate (85%) – 20g
Almond Butter – (assumed) ~20g

🍛 MEAL 2 – 9:30 AM
Jasmine Rice (dry) – 75g
Country Mix Vegetables – 100g
Lean Beef Mince (Raw) – 125g
Tomato Passata – 50g
Pineapple – 100g

🍽️ MEAL 3 (PRE-WORKOUT) – 12:00 PM
Jasmine Rice (dry) – 75g
Chicken Breast (Raw) – 225g
Pineapple – 100g

🥤 INTRA-WORKOUT – 1:15 PM
Performance Fuel – 20g
MPS Max – 20g
Creatine Monohydrate – 5g
Glutamine – 5g

🍲 MEAL 4 – 4:00 PM
Whey Protein – 70g
Cream of Rice – 125g
Frozen Mixed Berries – 100g

🍽️ MEAL 5 – 6:00 PM
Cream of Rice – 50g
Almond Butter – 20g
Strawberries – 150g
Greek Yoghurt (0%) – 200g
Jasmine Rice (dry) – 50g
Country Mix Vegetables – 200g
Chicken Breast (Raw) – 200g
Avocado – 50g

[Marc]

Hey Marc,

if you don’t mind me asking — when you were dealing with your shoulder injury and mobility issues, what kind of exercises / stretches / mobility work did you do?

Anything you’d really recommend?

(If you’ve already shared it in your training log, I’ll go look it up there.)

Thanks for your time!

Hi mate,

So the rehab exercises I did is logged on my YouTube channel, you will be able to check out what I did there, I hope that helps

[Marc]

Back to business today, steps back to usual 12,000 daily. Bodyweight on average is down 1.1kg this week compared to the week before last so a good steps forwards here. Feeling a little more tired now but there’s work to be done and I will keep following the plan. A day out today with kerry and my two daughters, I took us all out to play mini golf, really nice day

[Marc]

From experience having undergone two shoulder operations, any pain you experience go and get it checked out my a private physio. If you think it’s serious make sure you get some private medical insurance and don’t go to see your doctor about it so that you are covered should you need any further investigations. Hope it’s nothing serious and you get sorted