[Stefano]

Thank you all for input and feedback. I agree with consensus as primary objective is progressive overloading this movement, get strong while keeping good form and stimulus on quads. Training lower 2x week I tend to avoid intensifier on compound excercise. Will look into add bands (reverse band) in one session just to differentiate stimulus

[Stefano]

I would do hack + leg press variation in one session and pendulum + another leg press in the other lower. I find having hack and pendulum in one session a bit redundant while you can differentiate stimulus with leg press (high stance, low stance, single leg). Personally, once I’ll get my hands on a pendulum I would do the following (I need more quad work thus prioritizing it in my split):
Lower 1
Lying leg curl x2
Hack squat x2
Leg press high stance x2
SL leg press (low stance) x1
HPX focus ham/ glutes x3
Calf x3

Lower 2
Leg curl x2
Pendulum x2
Leg press low stance x2
Leg extension x3
Bb SLDL x2
SL seated curl x2

[Stefano]

Hey, Rich, I was just giving George some input based on my experience, no question asked from my part 🙂. Btw gym has a smith but not a very good one, plus I hurt my back once squatting in a smith and tend to avoid since then. Will probably get a pendulum for my home gym as to differentiate the quad stimulus within a weekly UL routine

[Stefano]

I train UL and train twice on hack and leg press but trying to differentiate stimulus. For hack both sessions I do top set + back off set but on one session I use reverse banded setup, the other session is without RB. For leg press I do a TP/ BO in one session + 1 set single leg. The other session is 1 cluster set/ muscle round (eg 5×5 4×6 with 20-30” rest). I’ve started with the weight of the back off set of the other session with objective to complete the cluster with one failure point, then add weight. Hopefully in the following months I’ll get a pendulum squat and will be able to sub the hack in one session

[Stefano]

Wake up at 4am to train at 5am. I’ve 1lt of water with my coffee upon waking. 15gr of hbcd with 10gr EAA in 0.5l of water right before leaving for the gym. Intra is 50gr hbcd + 10gr EAA + 5gr creatine and 1gr salt (half mid session, half end of workout, I use capsules, not powder as I cannot stomach flavouring) with 1-1.5l of water. Eating solid food after 45-60’. For context I’m 92kg 188cm, off season. Dinner the day prior is 90-100gr carbs

[Stefano]

thanks guys for your help and tips, will make sure I incorporate it into my evening routine.

with kind regards

[Stefano]

Hi Kuba, did you think about doing upper lower too or do you stick with ppl?

Hey Tobi

I have thought about it and even wrote out my training for it but

Moved back to push pull legs

I need overall size and good recovery & balance across all sessions with some extra volume to back, push pull rest legs rest is by far king for this.

So as much as I’d love upper lower for me, ppl is better personally s it’s what I need and I love my current set up ticks all boxes with slight reduction in volume.

Todays push

3 y raise

2 fly

2 smith

2 prime press

2 narrow grip press

3 overhead ext

3 lateral straight into deficit press up.

Job done, early night great day positive day and progress taken, happy happy!

Can’t explain how much training means to me lol [/quote]
Hey Kuba, thanks for sharing, very helpful. What’s your ideal training frequency in days for each body part?

[Stefano]

Everything looks fine , only you can answer if you can recover 🙂

Thanks Jordan, I appreciate a lot your input. Guess I’ll find out only trying it. Will probably need to remove an extra set here and there and cap each exercise at 2 sets max but I find it doable recovery wise

[Stefano]

Hi, I train early morning, wake up is at 4am, warm up starts at 5am. During this hour I get up to 1.5l of water +1gr of salt, a double espresso and 15gr of HBCD, immediately prior to training I have 10gr of EAA. My intra is 50gr of HBCD diluted in 1l of water + 1gr of salt and 5gr of EAA. No bloating whatsoever and performance is sustained for a couple of hours of training. Hope it helps

[Stefano]

Nemanja read the log please , it’s all in here , I’m not going to encourage people doing that by answering you , read the log and then ask me anything you want that isn’t already said

Stefano , very intentional , I wanted to see if I could do it . 6 plates is SO heavy , I am absolutely certain you won’t see anyone else do that ever lol 😂 . I can’t even tell you how much heavier it felt than 5 plate over head smith . If that was a barbell equivalent it would of been a big number haha

Ahah great, keep up the good work!

[Stefano]

Great push session ,

Gym leco chest x 7 x 1 x 3

Prime shoulder x 5 x 5

Granite triceps x 5 x 7

Dip x 6 x 5

Pec dec x 5 x 5

Lateral x 6 x 6 x 6 x 6

Ab machine x 6 x 6 x 7 x 6

Very happy, leg and back again tmo, filming the session which will go up here

Thanks Jordan, very very insightful your log here, a great complement to the youtube series that I enjoy re watch from time to time. On the gym leco press was the second 1rep set intentional or did you mess it up and took the third as a backoff?

[Stefano]

Hi mate

Why are medial Delts in your lower sessions?

Hey Rich, thanks. Just to offload some of the upper working to the lower session as these are not taxing at end of leg workouts

[Stefano]

Communication is key – your coach should give you a full answer on his reasonings for implementation of pretty much every variable.

If they cannot give you one then you likely won’t trust it

Trust comes from communication and asking questions

Thanks Kuba! I’d love to trust the person I choose to structure the plan I need to pursue my goal and offload the burden of overthinking on my own. Communication is indeed key. Will probably give myself another chance to find the right coach for me having all these suggestions in mind when considering another service

[Stefano]

Thank you all for your replies. All sounds quite reasonable. In the last 12 months I started about 4 coaching programs just to drop out the first couple of weeks due to my core principles not being aligned with the coach inputs. I liked the person behind the coach but I’ve had hard times accepting their inputs regarding training and nutrition when conflicting with my findings (the last three were all preaching a high volume/ rir approach which is quite difficult to adapt once you’ve been trained differently the last couple of years). I probably overestimate my ability to choose the right coach for me.

[Stefano]

Thanks guys, much appreciated all of the inputs here! This forum is one of a kind, great great value 🙂