[Michel Johnson]

Prep update 7 days out

Removing GH today and test all together – this will see a huge shift in water and bring on the grain train, huge changes to my posing which is allowing me to display myself much bigger + better, props to @johnjewett who has been an incredible influence on me this year and helping me with my posing over the past week.

No other changes – diet is still the same as 4.5 weeks out and I’m still in a deep deficit. Still 0 drop off in performance and fatigue is very manageable, in-fact I actually feel incredible until 5pm and then I just totally switch off.

Steps @ 9k still, i will continue digging until I fill up Wednesday

Weight is at 223lbs before a bowel movement and a very very poor nights sleep but I’m semi happy with the look considering this is me totally deflated and the flattest to date but certainly harder – I surpassed last years condition at 229lbs so I think there is at least 10-12 more lbs of tissue built with a suboptimal offseason.

Going to post updates on the gram today

How come you now think your off-season was suboptimal?
I thought you were really happy with the progression of this off-season?
Sure there are always things that can be improved upon reflection, but we’re there any major errors that you now think you made?

[Michel Johnson]

Hey Kuba,

How come you’re now preferring smith pressing as opposed to converging machine presses as your first compound on push days?

Do you just feel them better?

I thought converging machine presses would offer just as much stabilit, a larger overall range of motion and tend to get hard in the short, so it’s best to do them first as you’ve said in some older videos

[Michel Johnson]

Changes to pull a

Removed pull up totally useless I should have never done it, very little stimulus epically in prep swapped for lat bias pull down with prime bar

I swapped out bicep work I do with push following day end took out tricep work I do on this day prior to push again this was a huge mistake

Reduced volume by 20% and swapped rear delt cable for prime reverse pec at this point far more effective

Il keep everyone up to date with changes I make as I go along to make everything more suited towards my needs, progress and recovery capability.

Session yesterday was insane, feel like a weight lifted of my shoulders now adjusting things my way again. Great night sleep and today we are set for push can’t wait

Hey Kuba,

I understand the need to rotate exercises, but how come you’ve completely the single arm Kassem pull downs you were such a fan of? You used to have them in pretty much every pull session.

I know you’ve now got access to the nautilus pulldown, but do you feel the prime dual arm pull down is better than single arm kassem?

[Michel Johnson]

Hey AJ,
Just flicking back through your log and noticed your last devolume was over 2 months ago and not even for a full rotation. Seems like you’re managing fatigue so so well this prep!

If you were to de volume, do you drop your steps and up your food?

Cheers

[Michel Johnson]

Hey Kuba, just flicked back through your log for your most recent devolume phase.

You mentioned a 60% volume reduction in sets and a few high days to drop the fatigue – but what about steps / cardio?

Did you keep them the same or drop them as well? If so, by what amount roughly?

[Michel Johnson]

Hey Kuba, how much primo are you running now and what did you start at? I went back all the way through your log and only saw you mention “stefan thinks we might add primo if all is well” but never saw an update of the full cycle.
Also what ester primo is it?

Loving the progress and following along. Motivating me daily!