[Kuba]

You adjust based of what they need some need more some need less with bikini it’s about finding the right look for the athlete

Get them ready early and then feed them up as much as they need until you find the look & have bodyweight reference point with that look then you adjust calories to hold it

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[Kuba]

I would move SLDL to lower body days – you can run it instead of hip thrust or alternate between them

Do you have just this one rotation ?

If you are progressing lifts that’s key , if you wasn’t progressing your lifts then I would potentially look at Scaling back volume but if things are moving you are good to go

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[Kuba]

I would move SLDL to lower body days – you can run it instead of hip thrust or alternate between them

Don’t have just this one rotation ?

If you are progressing lifts that’s key

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[Kuba]

So it’s not carbs its self that will
Impart the insulin sensitivity it’s more so your body fat and food over time

Fats will have literally the same impact

Ultimately its calories once you get past a certain point you add more fats when you struggle with more carbs or you simply feel better with more fats – again depends on person

Carbs are always going to be primary fuel source for performance, so prioritise them always

Key to protect insulin sensitivity is a slow rate of gain and not adding a lot of food
At once or over eating

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[Kuba]

More important question is how do you feel ?

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[Kuba]

Pull day

Class session, felt good and solid energy throughout.

SA pull down x2
Cybex row x2
Single arm bravo x3
Upper back pull down x2
Prime row x3
Shrug x1
Reverse pec x3
Single arm preacher x3

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[Kuba]

Push day & check in day 258.6 today and feeling bigger, condition is still decent so i am on track to tick off next goal of 260 sensible and then 270 we will likely be a touch softer but not too far out. I’m leaner now at almost 260 than I was at 250 last push up so I’m pleased but much more work to go.

Full session

Y raise x3
Cable fly x2
Incline dumbbell x2
Flat machine press x2
Narrow grip press x2
Overhead ext x3
Lateral x3
Into press up amrap.

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[Kuba]

Perfect thank you Kuba. Bloods done 5/6 weeks ago – see link below if needed

https://drive.google.com/drive/folders/1233be73lwmQVfdPb8hz5RvlScaN9Swis

Stress is pretty well managed lot of practices in play to ensure this but it’s always something that can be approved.

Will also address BF

Got this working bud

Your blood work here looks absolutely epic, fuck yes.id be very happy with that

The only thing here I would focus on now is just getting a touch leaner

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[Kuba]

This looks great

The biggest thing I would pay attention to is how you feel pressing after just 3 days

If you do upper Monday then upper again Thursday and Sunday

That’s heavy pressing pretty much x3 in the week

Some will get away with it some won’t, if you are going to run it this way I would opt for just 1 session to have heavy lengthened loading ( stretch ) other two more so focusing on movements / machines that are heavier mid to short

This would be only imo seeing good recovery between those

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[Kuba]

Perfect thank you Kuba. Bloods done 5/6 weeks ago – see link below if needed

https://drive.google.com/drive/folders/1233be73lwmQVfdPb8hz5RvlScaN9Swis

Stress is pretty well managed lot of practices in play to ensure this but it’s always something that can be approved.

Will also address BF

The link isn’t working can you please send screen shot so I can review it for you bud

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[Kuba]

I like rest pause sets or widow makers as set extensions

I never like the idea of lower loading in any case so drop sets imo don’t do the job for this

I would always look at adding more straight sets if volume allows then possibly set extensions towards end of a training block

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[Kuba]

Show day!

TBJP British finals with all athletes nailing it!

Matty 6th in his classic debut
Oscar in 5th
Natalie class win & overall
Joe 2nd
Vanessa 5th

Very happy with all athletes, 2 more to go this weekend with hen bikini pro & Vernon in MP

People love TBJP brand so it’s always great to be there and represent the brand at shows!

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[Kuba]

Epic leg day ahead of a very busy weekend at 2bros TBJP British finals

Leg day change due to knees still feeling iffy so going to make sure I run one session which isn’t overly lengthened loaded, so this session is now with movements that more so hit mid to short running Cybex leg ext and leg press

So full session

4 leg curl
3 leg ext
3 leg press
2 barbell Rdl off floor
2 calf press

Volume is same just making sure I take pressure off the knee!

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[Kuba]

Agree with hill she needs to go 150 t4 25 t3 based of these imo

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[Kuba]

TSH will suppressed from exogenous thyroid use

The same as your natural HPTA axis will be shut down from using test.

Absolutely normal and to be expected

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