[Kuba]

Pull day epic session ticked off

Progress across all sets some load progression and mostly rep progression which is epic.

Feeling leaner and a touch flatter, exactly where we need to be!

Next 5/7 lbs off will show a ton more detail so I am excited!

Session:

Pull up x1
Single arm pulldown x3
Prime row x3
Single arm prime row x2
Prime pin stack x3
Shrug x1
Bicep x4
Reverse cable fly x3

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[Kuba]

Yeah I track my rest, stops me rushing my sets as I get lighter.

You don’t need to do it, I do it as I see benefits with training performance on my big sets

I only track this on big stuff – iso work it’s a case of me doing a set mark then so on

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[Kuba]

It’s one of my favourite variation of shrugs,

I’d like to see more retraction and more protraction, keep your arms fixed and just let the scapula do the work.

Drop the load so you can get full Rom, think of your back like a double door fully open and fully close it.

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[Kuba]

247.2 holding, feeling great, sleep seems to be a little up and down which is annoying but training performance has been fucking epic even push progressed a fuck ton and no drop offs at all to any of the sets so no volume adjust needed

Look a lot leaner, feel good so more of the same we keep going!

Push was usual

3 y raise
3 cable fly
2 high inc strive
3 nytram press
2 dip
3 lateral
4 tricep
3 calf

Epic and progress all around

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[Kuba]

Rest day new low 247.2 and a pretty rough night of sleep too! It is what it is, just got to crack on and keep moving forward.

Feel pretty decent regardless so usual day, work, steps, tissue work ( extra session today ) and cracking on as usual so just need to keep moving now!

Feel a fair bit leaner again today so I’m pleased, easy peasy so far.

Sleep is a bit up and down but I think that’s just from hammering away with training.

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[Kuba]

If appetite is dead time for a short tidy up if you are lean 4-6 weeks hard and fast if you can adhere is needed

Take off 10-15 lbs ish and then get back to it once you are hungry and touch leaner!

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[Kuba]

Legs

Changed my structure slightly as I have maxed out dumbbells we have at gym now 80s for reps so I put them last

This leg session felt perfect – this will be more of a quad based session for me.

Seated hamstring curl x2
Leg extension x2
Leg press x2
Hack x1 5 pps x9 cybex
Lying ham x2
Dumbell RDL x1

10 sets total – this is max I can recover from pulled a set away from RDL – felt perfect and deffo had nothing left in me after 80s for reps managed to just about to match reps on them at the end so that’s huge for me.

Strongest I’ve been by far at this point.

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[Kuba]

No it isn’t,

You will likely need to go lower –

Macro structure does not make any difference to blood work or way you feel as a natural

Trialled this with a ton of my natural athletes and did bloods too, common thing was 0 difference to how bloods looked but those with higher carb simply performed better

Higher fats when leaner / in a deficit made no difference – lower body fat levels is what drives the adaptions the most.

Reality is you’ll likely need to go low fat and low carb to get lean lean

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[Kuba]

You just need a few days rest – auto regulate it in and out as of needed

It’s just life – life happens my man

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[Kuba]

Rest day – usual business early wake and straight into bulk of work, check ins and client updates – Monday is a huge day for me so important I start it pretty strong!

Most of work boxed off, physio – sauna and steps time to keep this rocking and rolling

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[Kuba]

248 – check in day

Much leaner everywhere and harder, no changes just keep on plugging away, 13 weeks out today time is absolutely flying so I am certainly not thinking too far ahead and just focusing on one day at a time.

Really enjoying every minute of this prep, feels epic to be back driving forward so very happy! I am very determined to nail everything this year prep, show day and post show etc and I will make sure I make it all happen

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[Kuba]

Give it 3/5 days

I work of an average per week

Weight fluctuates a lot, so makes no sense to make decisions of a single weighin

Take your weight on average and then if it stalls go up in food.

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[Kuba]

Your overthinking things massively both the issue above and stretch mediated hypertrophy

Stretch mediated hypertrophy gets taken out of context – it’s literally about controlling your reps and focusing on the portion of the rep that’s the hardest which is the stretch – what we have already been doing for many many years probably the last 6 years

Every hard training session you will feel a little tired,

This is where having more discipline comes in, you do the work regardless of how you feel.

If we only worked when we felt like it , most would do 20% of work they do.

Train hard and crack on with your work bud, your work doesn’t care about your feelings there comes a time where you must have to do stuff and put emotions to side.

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[Kuba]

Push day and new prep low 248 – leaner and flatter – on track

Very very good push day even with sleep still being a little 50:50 things are progressing well so I’m pleased, trained at flf with Oscar and it was class.

Full session

Machine Lateral x3
Incline prime x2
Flat prime pin stack ( unreal piece ) x3
Atlantis dip x2
Prime pec dec x3
Overhead ext x3
Lying lateral x3
Calf

No drop off in performance at all so volume doesn’t need touching yet – there will obviously be room to work it down as we get leaner but for now things are moving very well!

Felt great so we move on!

Home now, work done and sauna – had a busy day with a few client set ups / checks ins and client updates

Had a few epic clients sign up so I am mega excited!

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[Kuba]

Hi kuba .

9 weeks into prep and potentially 6/7 weeks out this weekend.

How would you go about scheduling a diet break to freshen up . Everything just going to shit and feel like need to freshen up . To kill the last 6 weeks rather than slogging it out feeling shit

Many thanks

Huch

It depends on your set up, I schedule them in line with my Deloads, I have an idea when they land so they aren’t exactly pre planned as I will auto regulate closer to time and take it earlier or push it back

So sounds like you need one 4-7 days of deloading / calories higher / reduced output / reduced fat burners etc etc

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