[Marc]

Hey buddy! Push, Pull, REST, Legs, REST, Repeat is a great workout split. I used it for many many years and yielded great gains. However in terms of bringing up lagging bodyparts you may need to cater the split around those weaker body parts. Or adjust the volume/ exercise selection within any split. This could also be down to mind muscle connection with those bodyparts also so these are all things you’ll need to take into account moving forward.

I agree with Louis comments here around adjustment training volume to cater for lagging bodyparts. There is nothing to say upper lower still can’t work for you if you have had a good response, it would just mean adding more volume for the push exercises in upper sessions to allow for growth.

Or you can go with the split you mentioned. Is your upper that far behind your lower for you to drop down to only 1 lower session every 6 days. There is no right or wrong split but you have to accommodate for the lagging bodyparts volume wise

[Marc]

First session back after my de-load. Plan of action training wise today was a de-volume upper session. I had a really good session, felt fresher and up for my session so the 4 days rest has done the job here. Felt pretty full training today too which was nice. I’ve seen my lowest weight land so far in the diet phase this morning at 124.9kg and I started dieting at a bodyweight of 127.8kg so with this being my 4th week things are moving pretty well and I expect to see a bigger shift now my steps are back up to 12.5k from 7k during the de-load.

[Marc]

Does your nutrition / sleep allow for you to have sustained energy. This will also be the first thing to look at in my opinion and not rely on caffeine to get your through day to day as you’re masking what’s really going on

[Marc]

Last rest day of my de-load today. I’ve felt a little off today, almost like a cold is coming on but hopefully just need a good rest. Been a day getting food prepped to save some time over the next few days and also client work and time spent with my eldest daughter too which was nice with it being the school holidays and getting to see her during the day. Last meal going in, then off to sleep to hopefully get a good nights rest as back to training tomorrow

[Marc]

3rd day of my deload today. It’s been a productive day working, seeing my parents, making sure I hit my steps at 7k too. My digestion has been off the last few days which isn’t like me at all, so will monitor this over the next few days as I generally don’t feel bloated day to day but I have been which is odd because nothing has changed food wise

[Marc]

Biolab peptides have been fine for myself

[Marc]

Are you talking about Biolab where are a lot of athletes are now promoting the peptides?

[Marc]

Pretty chilled day with kerry, she’s 7 weeks out and I’m dieting so we decided today to go chill and have some shisha. Steps are still down at 7k for the next few days so I haven’t really had to go out of my way to get them. England game on later, so I’ll be watching that… hoping they win of course!

[Marc]

Definitely, you will need both phases in order to progress. You can’t have one without the other

[Marc]

Really good day today at the MK coaching team meet up. Well done to Meg and Kuba for hosting such a valuable event for their coaching team with some really good guest speakers. Areas that the talks really resonated with me, definitely glad I was there!

[Marc]

Have you tried using the web browser?

[Marc]

Another really good session in the bag today. Usual last session of the week, biceps (1 exercise) + lower.

As always gave 100% to sets as far as I physically can pushing to failure. There really is no better feeling knowing that I’m leaving the gym with no more physically to give.

Check in feedback from Kuba today is that after 8 weeks of continuous training it’s time for a reset. Food remains as it is, but 4 days complete rest as a deload starting from tomorrow. I usually have the weekend off from training anyway, so Monday and Tuesday next week is the additional rest days. Steps will be reduce from 12.5k to 7k steps for the next 4 days. My body is definitely ready for that reset so I will be prioritising rest before I get back to it next week Wednesday.

[Marc]

So instead of eating rice or noodles dry you could add in some low fat passata / dolmio sauce. Tastes great and gives some extra flavour and isn’t crazy high in calories but remember to be sure to add this into your overall calorie count.

[Marc]

Really good training upper session today. Exercises today were;

Upper back pulldown x2
Single arm row x2
Chest supported T bar row x2
Single arm lat pulldown x2
Seated rear delt row x2
Cable flyes x3
Single arm bicep cable curl x3
Db preacher curl x2

Check in pics / form completed today for feedback tomorrow from Kuba. In my 3rd week of diet, appetite starting to pick up and seeing some visual changes too.

[Marc]

I fully agree with Clare and kamara. What will help you a great deal is consistency with all of there points. There is no fast way to progress, it takes time. But consistency over time leads to results, so find the split you get most progress from, train hard, eat well, prioritise recovery and you will the return. Each area works together so they all are equally important