[Stefano]

In that case mate I’d just get all of those other factors on point and keep running with it.

Take those lifts for everything they have, then start thinking about what’s next.

Thanks Rich, always very thoughtful. Kind regards

[Stefano]

Thanks guys for your support. I’ve progressed well on main lifts. I think I’m still at a point where I could get so much out of any lifts and improve session to session. I probably mismanaged my nutrition before (few meals, macros not being there to support progress) but took some corrections and results are coming along

[Stefano]

Thanks guys, I’ve been running it with small tweaks since start of this year, swapping exercises order and number of sets or techniques (ramping, intensifier). Vs previous set up this routine includes now an intensifier for the leg press and a hack with bands. I removed 1 set of unilateral leg press (unilateral work was sucking all my energy before the sldl) and swapped the bilateral leg extension with uni work (I’ve got an inferior leg extension attachment to a bench and the unilateral set up allows to better target quads since I stabilize better)

[Stefano]

Hello, giving some perspective as I train the very early morning myself, starting my training around 5am. I have balanced meals the day before and since I’m in a surplus rn I have a fairly amount of carbs at dinner which comes about 1hr pre bed. I wake up and hydrate (1l at least) with a double espresso and preworkout supplements. About 10’ before starting I consume 10gr EAA (prefer it in tablets instead of powder as additives such as sucralose do not sit well) and start sipping my intra workout (45-50gr hbcd + 1gr salt) aiming for a 1/2 of it before main compound of the day finishing it off about 3/4 of the session. Immediately post wo is 2nd dose of EAA (10gr) and about 30’ later is my post wo meal (C200g P50g F15gr) from sources I digest well (in my case eggs white, rice, EV oil). For context, I’m c. 200lbs, 6ft2

[Stefano]

Back to work both push and pull was epic, weight already down to 244.2 after a few days back at it and with returning back to previous set up – Body seems to just want to move nicely, so I’m very happy!

Just need to keep on ticking boxes now

Both push and pull performance was class so I’m super happy!

Rest day today usual business – busy work day, massage work, sauna and recovery boots later before legs tomorrow.

Will get a nice early night tonight too!

Meg won her show ( should have won last week too) so I am super happy one more show to go and home time to focus on the Olympia and making improvements for that.

Congrats on the win to both you and Meg, very well deserved!

[Stefano]

Hey guys, a quick update I’d like to share for anyone who might find it useful. I prefer low volume approach but intensity puts me off especially for hams and glutes with doms subsiding after the 3/4th day mark. After a test on this routine I’ve realized my recovery for lower is minimum 4 sleeps. Will start a ULPPL with rest/ off days as to guarantee 4/5 sleeps between each leg session. In my Upper routine I will adapt excercise selection as to fill any gap between the Upper vs the Push/ Pull sessions (ie if I have a Push session in the same week the Upper session will be more back/ lat biased)

[Stefano]

Hello there,
After a run on PPL I would switch to an UL routine on two rotations for a 4x week workouts. Basically I would transition from training each body part from every 5/6 days to 3/4 days and see if I can reap more gains, especially on lower which is lacking. Weight was 90.4kg this AM. Nutrition: trying to be more efficient with less, consistent macros daily (only difference being intraworkout carbs which is 40-50gr cyclic dextrin as I train early in the morning with only carbs + EAA), cardio is 3x week, 20-25’ fasted cardio, low to medium intensity (100-120 bpm), 3-5k steps per day. Overall macros will sit at 480-500C, 200-220P, 70-90F. Routine below. Need to manage effort and intensity (continuous movement, paused reps, no intensity techniques programmed). Excited to give it a try.

Lower 1
RDL bb x2
Leg curl x3
Hack x2
Leg press x2
Leg extension x3
Adductor x2

Upper 1
Db flat bench x3
Chest press incline x2
Pec deck x2
Seal row bb x3
SA pulldown x2
Lateral raise x3
Pushdown x3
French press x3

Lower 2
Leg curl x3
Hack x2
SL press x2
SLDL bb x2
Calf x3

Upper 2
Chest press x3
Pin press bb x2
T bar row x3
SA cable row x2
Lat machine x2
Db curl x3
Cable curl x3
Posterior delt x3

[Stefano]

Thank you guys!

[Stefano]

Thanks to all of you for the comments. Actually I’m not in a deficit phase atm but as Sasan said the demand for the movement is high and right after the main compounds it takes a lot also mentally going into the sets. Will give a run to the SL press, also the split press if I understand correctly is what I call a b-stance, is that correct?

How is this going mate, was it a good choice? Is it giving you what you need?[/quote]

Hey Rich, thanks for inquiring, very kind. I did switch to SL press. Right after my main compounds, hack and leg press. For this SL press I use a lower foot position as to increase knee flexion and differentiate stimulus vs the bilateral press. Loved it. No need to worry about managing heavy db or stability, just a focus on a clean movement throughout with emphasis on muscle contraction. Did two sets today, but they are kind of exhausting at end of workout. Will probably drop to 1 set aiming at 10-12 reps[/quote]

This is exactly what I would do. Perfect choice imo [/quote]
Thanks Haider, do you refer to drop 1 sets or the specific choice of SL press?

[Stefano]

Thanks to all of you for the comments. Actually I’m not in a deficit phase atm but as Sasan said the demand for the movement is high and right after the main compounds it takes a lot also mentally going into the sets. Will give a run to the SL press, also the split press if I understand correctly is what I call a b-stance, is that correct?

How is this going mate, was it a good choice? Is it giving you what you need?[/quote]
Hey Rich, thanks for inquiring, very kind. I did switch to SL press. Right after my main compounds, hack and leg press. For this SL press I use a lower foot position as to increase knee flexion and differentiate stimulus vs the bilateral press. Loved it. No need to worry about managing heavy db or stability, just a focus on a clean movement throughout with emphasis on muscle contraction. Did two sets today, but they are kind of exhausting at end of workout. Will probably drop to 1 set aiming at 10-12 reps

[Stefano]

Hi Sebastian,

I relate to some aspects of what you are saying, and I’d like to offer my 2 cents.

First, we agree this is our passion and want really excel because it’s something we can’t do without. I would to embrace total trust on yourself and your training: essentially this means you need to accept what you have done prior and believe that it was enough to push you through each though session. Don’t overthink: it’s okay to be anxious but that is because you care, not because you are ill prepared.

I’m not a pro neither but heading to my sessions I believe I’m an athlete. Nevertheless, shit happens and life gets in your way. Each session I just think about improving very little, no high expectations (one rep more, 1kg more on the bar or at least match the reps/ weight with better execution). I give my max effort and take whatever I can each time: if it’s there I take that opportunity to improve.

Plan for the next play: If you make a “mistake” just keep yourself straight and aim to make the next play. Let the game come to you and don’t force a situation. Look into your logbook, not a week prior but go to prior weeks, months, phases…: I’m always amazed looking into how much improvement, load increase vs when I started on that exercise

[Stefano]

Thanks to all of you for the comments. Actually I’m not in a deficit phase atm but as Sasan said the demand for the movement is high and right after the main compounds it takes a lot also mentally going into the sets. Will give a run to the SL press, also the split press if I understand correctly is what I call a b-stance, is that correct?

[Stefano]

Hi mate

I’ve used this often if I’m doing three sets on a movement

c10 reps, c6reps, c15reps

I really like it if I have something thts feeling a bit vulnerable, or just not in the condition it used to be

As Kuba says, the fundamental principles will be the overarching progress makers.

Thanks Rich, ‘vulnerable’, that’s precisely what I meant

[Stefano]

It depends

The amount of stimulus you get is dictated by quality of your set load etc etc

Sometimes I use it if I am getting to a point where I need a re set from loading

Other than that nothing magic happens and it isn’t better than usual rep ranges that we know build muscle

6-20 reps there abouts

Thanks Kuba, agreed, sounds logical, as always

[Stefano]

Weight at 86.7kg this AM. Today is rest day. Did my fasted cardio early this morning (20’ on spinning bike at 130bpm or c. 200kcal measured via heartbeat monitor). Quick protein and fat snack before heading to office where I have my M2/ breakfast. Tomorrow is PULL