[Marc]

Legs today, another session good where I was re-setting numbers on my lifts. How I go about this is seeing what weights I lifted on the exercises before my de-load / go by feel on my feeder sets and make adjustments by making the weight lighter or using the same weight as before my deload and trying to hit the top end range of my reps target.

Exercises today were;

Leg ext x3
Gym Leco hip press x3
45degree single leg leg press x1
Lying leg curl x4
Toe press x2

Doesn’t look like much on paper, but trust me it’s very effective. But it’s taken me a long point to get to here over the years where my training volume is lower but gives me a good return for both progress and recovery.

[Marc]

Full body 1 – 13 sets / full body 2 – 13 sets total at present in each workout. What I would suggest here is added 2-3 sets to each session for arms as it won’t be taxing but give you the volume needed. Triceps in one session and Biceps in another session

[Marc]

I’m with Haider, I personally like gym pin quality guaranteed and they have a good range of attachments to choose from for what you might need

[Marc]

Push session at my usual home turf gym today. Back training with my training partner, both of us coming off the back of a de-load / both coached by Kuba. Today was about re-setting numbers in my session, so not trying to match previous lifts as I want to give myself a runaway for progression with my lifts during the training block. Overall a really good session.

Small mid-week Check in today to Kuba. Food has increased, training day 50g raw weight carbs and rest day 25g raw weight carbs and 20g fats – so nice additions and definitely welcomed.

[Marc]

Having going through two keyholes operation with severe osteoarthritis and I have very big osteophytes you definitely want to get that inflammation down. I’ve personally invested in a machine 2.5k to reduce inflammation which does help. I would also be taking cure-coming, osteo pro and join in too, Are you based in the uk? If so I’d see a physio who I seen in Worcester who is very very good, he helped get me back competing against the odds

[Marc]

Both exercises have their place in a training split. I generally wouldn’t change an exercise if I am making good progress. If this is progressing, rinse every single ounce of progress. I personally like a dips variation, whether that’s weighted or seated.

[Marc]

Back to it! Pull session today over at tbjp gyms. Went over with Haider today, his first time training there. Always a good session / vibe when I train there. Nice to also catch up with Corinne and Jordan. Great session today, the rest was definitely last week with the de-load feeling fresher today so I am ready to push on in this next training block. Really good to catch up with Haider with him being over from Dubai.

[Marc]

Speaking personally my best look during off seasons whilst growing lean muscle has been When my baseline fats have been lower whilst also supplementing with tbjp oh mega pharma pro. This has been the same with my competitive bodybuilders clients too, and it’s something that’s worked well and not something I would change personally

[Marc]

Last rest day for me of the de-load, before back to business (training tomorrow). Had some decent sleep / downtime the last 4 days. I think I’m at the stage now weight bodyweight / where I am in off season where I won’t truly feel 100% fresh but I do feel the rest has helped. Looking forward to pushing back on and re-setting numbers on my lifts tomorrow. It’s been a relaxing day or sort today, food shop and then with my youngest daughter and kerry went to an indoor inflatable bounce place lol I watched ha, I know my limits

[Marc]

It’s not a training plan I’ve personally heard of before. In terms of why it didn’t gain popularity or a marketing hoax it’s not something I can comment on. I’ve been training a few years but never heard of it, could be a lack of promotion or just myself not being aware. Either way, there’s no one size fits all when it comes to training / building muscle. Total training volume, frequency/recovery, progressive overload, training with intent, diet (the list goes on) these are all factors that actually make a huge difference over time.

[Marc]

Hi guys

Family day today, I’ll be taking my youngest daughter to the hairdressers today and then she can pick what she would like to do the rest of the day as a treat. She recently played in her first football tournament with her school a few days ago and scored, very proud moment so as a reward the day is hers :). Looking forward to quality time with her.

Hope everyone has had a good week and enjoyed their weekend.

[Marc]

I fully agree with the teams comments here. Don’t rush taking calories up to fast. You be spending a large numbers of weeks pushing up so patience is key. Don’t rush the process, small increments in calories only when truly needed

[Marc]

Day 1 of my de-load today. Definitely welcomed as my joints feel sore and my body is feeling tired, but for me around the 4-6 weeks mark is normally the right time for me with taking a step back and I was on week 5 training. Steps reduced during de-load from 9k to 7k. Check in feedback from kuba no changes, but work on getting rested ready to get back to training on Monday. Been a day of client work / set ups and a catch up with my mum.

[Marc]

So I agree with all the points the team have said above. To add to their comments, re- set your weights and look to take very small increments when it comes to load with weights / progressive overload. If you rep range target is 8-12 say for pulldown and you get 9 reps. Next week aim for 10 reps and the following week 11 reps until you get to the 12 reps the top range for your reps. Then from there only take a very small increase in weight. This will help you to keep on progressing your lifts for a longer period of time

[Marc]

Check in pictures taken this morning fasted ahead of check in feedback from Kuba tomorrow. My bodyweight the last few days has been dropping, which now puts my weekly average bodyweight at 0.2kg up from last week. My body feels tired and my joints are definitely feeling sore so these to me are all signs that the de-load is really needed, especially as my lifts haven’t been progressing with training this last week.

It’s been a day mostly of client work, consult calls and also an in person posing session with one of my first timer clients which was really good. Non-negotiable mobility work done for my shoulder too.