[Michaela]

Just try to get the best range of motion you can. And also focus on the contraction and get really good at owning that. If you want an extra stretch once you’re done with the set get off the machine and do a quad stretch off the pad

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[Michaela]

Just put deads in at the end of one of the days you go back and ham focus
See how you like it, how you recover, how you can progress etc

TBJP Nutrition: Michaela10
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[Michaela]

I think you’re overthinking it lol just go with a serving!

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[Michaela]

I personally have not utilized it myself. But I do know it is effective when executed properly and adhered to fully.
Ultimately if you feel like it’s something you will enjoy then go for it and milk it for all it’s worth!
Feel free to post your set up and then we can give our opinions from there!

TBJP Nutrition: Michaela10
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[Michaela]

What is your split setup currently?

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[Michaela]

I use “my macros +”
I eat the same foods every day but utilize it to basically log my food and track increases

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[Michaela]

Glute emphasis day!

Improved everything from last week except for the lunges I pulled back on those to give the knee a chill, and also focus on a bit different execution

BM calves
0 x12
1 p x12
2 p x10
3 p x10
– 4 p x11,7,5 (+1,1,1 from lw) Rest Pause set
– 2 p x15 (+1 from lw)

Smith bridge
135 x15
215 x8
315 x5
– 405 x11 (+3 from lw)
– 365 x13 (+50# -2 reps from lw)
– Left leg only 135 x20
– LL only 185 x10

Walking lunge
Bw x20
Bw x20
SSB x30
SSB x30

Adductor
130 x15
220 x10
295+1p x6
– 295+3p x11 +1 self spot (+1.5 from lw)
– 295+2p x15 (+1 from lw)

Abductor
70 x15
100 x15
130 x15
– 160 x15
– 160 x12

Sled
3 rounds @ 60 sec each

TBJP Nutrition: Michaela10
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[Michaela]

Hello Michaela☺️

I’ve seen you always do one set of left leg only roger press – could you explain, why you do it? 😇

I have a pretty significant imbalance in my left leg that I am trying to bring up

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[Michaela]

Non training day today!

20 min fasted cardio on recumbent bike followed by 3 sets of abs and posing

Body/massage therapy work during my normal training time followed by cold plunge

TBJP Nutrition: Michaela10
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[Michaela]

I personally would put the rack pulls after the rows. I feel as though the rows are more effective that way but do not take away from the effectiveness of the rack pulls

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[Michaela]

Continue on with the self educating from respectable sources as you have been, trial and error with yourself, coach people for free and produce results with them for a while and establish a track record along with knowledge through experience, and then you can start charging

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[Michaela]

I think you could be good for a bit of a pull back, it doesn’t have to be for long, just enough to reestablish sleep quality, recovery, bloodwork etc and then crack back on!

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[Michaela]

Just off the info provided here I would plan on pushing into the holiday, enjoy yourself on the holiday, and then see where things are at after that and base the plan accordingly!

Ultimately it’s all just taken one day at a time, May is still a few months away so you will just have to determine how the progress goes over the coming weeks!

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[Michaela]

Exactly what Oscar said here!

Pick movements that feel good and you can progress and don’t overthink it!

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[Michaela]

Quads today!

Yesterday I got some critiques from Joe Bennett on some of my movements and he’d ideally like to see a bit more knee flexion in my smith squats and feet under me a bit more. I’m my own worst critic so it’s something I knew already and get frustrated about because I just cannot get my feet under me more without compromising hip and knees even more. But it is something I need to continually work on with mobility and stretching along with needing to get my hips aligned as I feel very crooked.

Anyways! Warmed up on those today and just could not get in a structural groove at all so I opted to live to see another day and swapped with hack squat. Honestly it felt good! I’m just not very strong on it as it’s been forever since doing it lol

Cybex hack
3 pps x10
2.5 pps x15

Rogers press
5 pps x21
5 pps x15
Left leg only 2 pps x12

Leg ext
50 x15
50 x12

Smith split squat
115 x13
95 x16

TBJP Nutrition: Michaela10
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