[Rich Ellis]

Really really good leg session today.

Very nice kit to get across, very kind on my knees, really let me get stuck in and working hard without inhibition.

Session went

Single leg kneeling ham curl
Seated ham curl
Leg extension
Pin loaded leg press
45deg leg press
Hip thrust
Machine good morning
Machine preacher curl

Just got my last meal cooking, then a long sleep.

Upper tomorrow 🙌🏻

[Rich Ellis]

I’ll echo this, 60mins for upper will almost certainly be compromising something in my view.

PPL on a rotation will work really well.

hey rich would this rotating the PPL around S-M-T/Rest/T-F-Rest? With 2 rotations?[/quote]
I think that will work really well mate.

Definitely a preference of one or two rotations, there’s not a right or wrong way forward, both would be really good options mate.

If you want any feedback on your session layouts, by all means put them in here for us to take a look at

[Rich Ellis]

And that’s a rest day wrapped.

It’s been a pretty hectic week, and the next few will be full on at work, but I’m enjoying my training a lot so that’s keeping me buoyant

Just had my salmon meal and getting to bed now.

Legs tomorrow at tge second gym

[Rich Ellis]

Same answer from me mate, food then iso, then EAA.

My schedule means I do rely quite heavily on speed of meal a couple of times during the day, and I use iso there – genuinely wouldn’t even consider EAA in that context.

[Rich Ellis]

Very good pull session tonight. More steps forward on the loading, growing in confidence all the time – tht does mean I need to check myself and spend some time on the same loads now and building reps, just so there’s no unnecessary further damage.

That’s the first section of the week done, resting tomorrow and then lower/upper on Saturday and Sunday respectively

Last meal and pre bed supps just getting sorted, then sleep time

[Rich Ellis]

Hi mate,

I like the sentiment of not being reliant on them, but I’ll like up with Clare and say that I don’t see harm in a light sleeve to keep your knees warm and supported.

There’s an argument thT they might alter the movement mechanics slightly, but this will be minimal with a thin sleeve

Try them, see if you like them, if you have a good feeling with them on, roll with it, if you don’t, don’t.

What I would say is, is to invest in your joints now. I’ve spent a long time playing catch up with the joint supps, I’d highly recommend having them in for ongoing joint health purposes.

Join in, Pharma omega 3, Osteo Pro, Cure Coming, Collagen – check them out in the TBJP supps range.

[Rich Ellis]

Decent push session tonight, really getting some relief in my shoulders now which is quite encouraging

Calf
Pushdown
Overhead ext
Flat chest press
Inc chest press
Machine shoulder press
Machine laterals

Just sorting my last meal, then sleep. Pull session tomorrow evening before resting Friday.

[Rich Ellis]

I’ll echo this, 60mins for upper will almost certainly be compromising something in my view.

PPL on a rotation will work really well.

[Rich Ellis]

First leg session of the week and very happy

Everything moved well, load and lreps up, good response from addition of light knee wraps on the hip press – all good news

Just getting my beef meal and then sleep. Push on the cards for tomorrow

[Rich Ellis]

Hi mate

Full body and UL give you a very high frequency, which allow you opportunities to rest on the days that you have poor sleep – clever manipulation of volume can respond to the exact frequency you land on.

As Kuba has said, the PPL sessions give you opportunity for lower absolute volume per session, which is the other approach.

[Rich Ellis]

Rest day today, and a rest from work as well.

Short of a 30min walk, I’ve not moved much, and I’ve embraced it too.

Looking forward to this week’s sessions, feels like a good spell is ahead.

One meal left just now, then sleep. Legs tomorrow 🙌🏻

[Rich Ellis]

Hi mate,

Agree with James, don’t use DOMS as a measure of effectiveness.

You’re progressing session to session, don’t be in a hurry to change things, it won’t last forever!

If there is a case for a slight volume increase, again to agree with James, do that where you have the double rest days following, but I’d be loathed to change things whilst you’re progressing well.

[Rich Ellis]

Went over to Ultra today for my upper session which was really good. My brokenness really benefits from the range of high end kit, and pressing is definitely at the front of that line.

Took some solid advice and the focus for the next 8 weeks will be to bring weight down a little whilst pushing performance up. Definitely very very possible with how much of a performance gap I still have from when I was “strong”.

Rest day tomorrow, and the BH means some extra sleep too.

Last meal about to go in, then sleep.

[Rich Ellis]

I’m with the rest of the team here mate, if you’re progressing, and addressing areas you want/need to bring up, I don’t see a need to force a change until that changes.

[Rich Ellis]

Had a really good leg session today. I went over to a different gym for some opportunity to try different leg compounds.

That will now be a Saturday staple for me, worked really well and confident it will lead to decent progress.

Just getting my last meal, then bed before upper tomorrow