Decent leg session today – this session is now less knee taxing, with all of tht work moving to the weekend session where I will gym hop

That means today’s session went

Adductor

Hip Thrust

Hype

Seated Ham

Prone Ham

Leg Extension

Hip Press

Bicep (machine preacher)

Just getting last meal

Sorted, then sleep. Push tomorrow

Where did you get to with this mate? Have you seen any progress and/or managed to get a definitive diagnosis?

Rest day today, but the new clothing has landed !

Been a pretty good day, busy but productive

Just preparing my last meal and then I’ll be getting an early night. Lower tomorrow

Hi mate

Depends what your meals are. If they are rich in complete proteins, following your dinner with EAA is probably unnecessary

Similarly, pre bed might not be the best choice, I’d opt for a much slower releasing, complete protein.

The glutamine will be a really good addition for your gut health, I don’t see a need to change that.

Keep us posted mate

It’s getting repetitive. But another significant jump in loading this evening. Pull movements starting to use some weight that can bring the depth back (hopefully)

Resting tomorrow and then big sessions over the weekend

Just about to get my last meal, then it’s sleep time

Hey Rich

Im doing U/L rn
but i feel its to much for me or my delt or chest dont grow,

My goal is to bring up my chest, back and my delts, my final life goal is to get a pro card one day, ik its to much but yk[/quote]
Don’t ever be apologetic or dismissive of your goals. Keep that at the centre of every decision you make!
In this context, I… Read more

No training today, rest day Fridays.

Very full on week but glad it’s time for food and sleeps

Just about to make my last meal. Legs tomorrow

Hi Theresa,

This is largely down to how broad you want your working rep ranges to be.

As others have noted, you might find some movements progress better if you mix the working rep ranges, some might benefit more from a consistent approach.

As long as you are working on excellent movement execution and tempo whilst working to concentric…

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Hi mate

Some good suggestions here. If you add boiling water as you stir, you should arrive at the consistency you want and avoid any “grainy” textures

You can also just mix with cold water and drink as a shake if you’re in a rush or struggling with appetite

Good step forward on this evening’s push session.

Shoulders and bicep feeling really good at the moment which is letting me work much harder on the push movements.

Last day at work tomorrow before 5 days off which I’m very much ready for.

About to have my salmon, rice, and avocado meal, then it’s sleep

Pull day tomorrow. Looking for some good progress again.

Hi Wiktor,

What is the purpose of drinking the white monster on rest days?

Upper session this evening, and much like last time out, a really good session with really good progression and “feel”.

Things are progressing consistently, that’s what I want and need right now.

Getting bloods done on Sunday, so lower again tomorrow and then resting Saturday to allow a cleaner set of results

One meal to go and then sleep for me.

Hi mate,

Similar to Hilly, readying yourself to maximise your working sets is what we want from our warm ups.

If you feel you can achieve that with lower rep warm up sets, then it’s a viable solution for you.

Rest day today! Had a work event which meant I’ve jumbled training up so going PPL tomorrow through to Sunday

About to cook my last meal, then food and sleep

Pull tomorrow

Hi mate

Just to echo the gang, definitely put some effort into your legs. Even the shorts are tight fitted now to show some of the development through

A good basis for a complete physique

Pull Session this evening, and whilst I rattled through, it wasn’t what pull should be.

Things are improving, my confidence is growing, but the reality is I’m just not excited by this style of training

Nothing I can do about it now unless I put undue risk on what would be a catastrophic injury, so I need to live with it, but doesn’t mean I…

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Hi mate

Talk to us about what’s changed from when you started 6 months ago?

How has your performance improved, and how has your bodyweight changed?

Hopefully you have some before and after pics?

Much much better leg session tonight

Knees just played ball a bit better than last time out which was happy

Resting now tomorrow and then back to upper/lower over the weekend

Enjoyed my first week of dropping weight and just focussing on the lifts, I’ll run this through to start of Jan and then get after it.

Hi mate

My view is that you’re not giving enough recovery for some bodyparts

I’d honestly simplify this mate to either

Upper/lower/rest/repeat

Upper/lower/rest/push/pull/legs/rest/repeat

Push/pull/legs/repeat

I don’t think it needs to be more complex than that.

Legs today, which was a really good session until I got to the pressing.

Knees were super warm from a high rep focus, got my sleeves back in the game, so expected miracles that didn’t come.

Got some acceptable work done given how crap they felt, but it’s not going to get me excited.

Probably the kick I needed to double down and commit to getting…

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Hi mate,

I’m afraid I can’t see the attachment, but I don’t see a change of scenery as a necessary need for a change of approach.

Unless you can’t create a couple of upper and a couple of lower sessions with the kit available, I’m not sure I’d move philosophies.

Mega upper session today

Calves

Pushdown

Overhead ext

Neutral pulldown

Chest supported row

Incline chest press

Machine laterals

Really pleased with all of the movements today, settled on implementing ascending sets for my back work to limit overall loading in an effort to protect the bicep whilst stimulating the back

Two meals left to sink, then…

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I’m the same as Bish mate, any of my anti-inflammatory supps I have am on days that I train evening, or split morning and evening on days I train in the afternoon

Fridays are rest days.

It’s been a week! Lots happening at work, but it’s good and I’ve enjoyed my gym sessions

Just about to cook my eggs and then I’m sleeping – upper day tomorrow

In reality it doesn’t really matter provided you’re making a progression that keeps you within the range you’ve set for yourself

Really good pull session tonight, the best one since my bicep rupture.

Managed to find progression on everything without feeling like the arm was at risk.

Just about to get my last meal in, the sleep ready for tomorrow’s push session

Hi mate

I’d take a good look at the upper / lower set up video in the education section.

That’ll give you a good idea of the philosophy around the set up.

Realistically, whilst it’s good you’re aware of weaknesses, an overall development is probably required, so I wouldn’t get too tied up in the intricacies, as long as you have a well…

Read more

Really good lower session this afternoon, really getting stuck into the movements, but most importantly for me, my knees are letting go after it.

Looking forward to progressing these, it’ll be a long road but want a couple more inches back on my legs

Food prep is sorted for tomorrow, just getting my last meal and then sleeping

Rest day tomorrow,…

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Hi mate

Please try not to let the idea of systemic fatigue be a blocker before you’ve even got started – doesn’t bode well if you’re looking for it to be an issue.

I think with a year away from training, it’s sensible to start back up with high frequency low volume, so like your full body suggestion.

If you outgrow it, you can adjust, but if want…

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Rest day!

Very good day, but a long day, and I’m falling asleep on the sofa so just going to get my last meal and then get some sleep.

Pull session tomorrow. I’m excited to get stuck in.

Hi mate, similar to the rest of the gang, I’d racommend taking some rest. Lots of red flags at the moment that suggest it would be a good idea.

It doesn’t necessarily have to be a week, but equally, it can be. That’s something you’re going to have to judge.

Really good lower session tonight.

Very pleased with my knees for playing ball – unexpected, but very welcome!

Meant I could nicely move the weight up, particularly on the leg press.

I’d normally be resting tomorrow, but taking a trip to TBJP gym, so upper it is, resting Saturday instead.

Hi mate

Either is fine in my eyes, for a period at least.

Depending where you are in your rep range, you can creep load until you’re at the lower end of the rep range, obviously fighting to keep reps – the key here is patient loading, not just going all in and throwing loads more weight on everything the next session out.

Alternatively you can aim…

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Push session this evening, which on the whole was decent, but my shoulders are definitely starting to push back a bit.

I’ll try re-ordering the movements, but it’s highly annoying.

Legs tomorrow and then a trip to see Jord on Friday 🙌🏻

Just about to get my last meal, then it’s sleep time for me

Hi mate,

Just so I’m understanding correctly, at the moment, every third week you have a double rest day, and when you get round to this double rest day, it feels like it’s needed, and then freshens you up for the next block?

Is your performance generally improving?

If yes, I don’t see the value in changing. You can’t expect to feel fresh when…

Read more

Really good leg session today, getting on really well with the new leg press stance I’ve picked up.

Also finished off with some light goodmornings, just to see if they will be workable. I’ve not been able to do a loaded hinge since the bicep rupture so this should solve that issue – I’ll see how it goes but think it’s worth trying

Rest day…

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Hi mate,

There’s a couple of really good examples of taller guys that have done brilliantly, Josh Maley and Jamie Johal are bit 6’ 6” and managed to build A LOT of muscle over time, so stay patient.

When looking at your split choice, are there any body parts in particular that need attention, or is it a case of all round development?

Rest day today. It’s been a very long week, but that’s how I like it.

Upper tomorrow and lower on Sunday.

Obviously Olympia weekend which is very exciting!

Hoping Ry gets his 3peat in men’s physique!

Off to get my last meal, then sleep time

Hi mate

If you’re short of movements, and you want multiple different sessions, it can be a way of creating a point of difference between session 1 and session 2

There will be an amount of personal preference , but there can be a real benefit to getting strong across rep ranges, so a really good approach for lots of people

Rest day done and out the way

Late one this evening after a work event.

Got tomorrow’s meals and supps prepped, lower day to get excited about

For now, sleeeeeeep

I’m with the others here mate, very strange, they normally mix without issue for me.

To echo the question that’s already been asked, do you have them as a stand alone, or mix them with other products?

I’m very similar to Louis in that my pre-WO meal just stays as is on a non-training day, but my intra and post come out.

Hi mate

It’s a good system, and as Oscar said, a lot of the foundational principles/philosophies underpin the way most of us (in this team) train

I think spending some time understanding the different iterations, as originally authored, is a worthwhile investment of time, and will help you make good decisions about how to approach your time using the set-up

Love this from Max. In too many cases, we see people over emphasising the “perfect” set up at the cost of intensity.

Rack pulls can be quite different depending on the height that you work from

I lean towards Oscar’s thoughts, but in doing a SLDL you might not be able to work from the floor if mobility doesn’t allow, so it could be tht you SLDL out of a rack on low rails

I think worth getting checked out by a good sports practitioner mate.

Could be related to the tendon, could be something neural, I’m not well positioned to diagnose, but I would get it checked out as it’s clearly causing you some annoyance/frustration so better to not “waste” another 18months on it

Hi mate

I’d opt for taking mine in the morning in this scenario

Agree with the gang here mate. Start again, reset the movement, don’t work to failure, and see how you go.

Rested up today guys, just sinking the last meal and it’s bed

Big leg session tomorrow so the rest today will be most welcome

Big thank you to Jord and Corinne, my supps arrived today so I’m all stocked up to be healthy and get strong