[Rich Ellis]

Hi mate,

If you’re a triceps dominant presser, you might benefit from the addition of an isolation movement for chest.

You also need to be accepting of the fact that something is last in the exercise order, and that means it won’t be as fresh as the things early in the order, especially where there’s secondary involvement.

[Rich Ellis]

Excellent leg session today. Happiest I’ve been in a long long time. Movements at the new gym felt great, I’m very controlled but operating without pain, which means I can push on.

One meal left tonight which I’ll get in soon, then long sleep.

Upper day tomorrow which I’m excited for.

[Rich Ellis]

Hi mate

As the guys have said, this will largely be dependent on how the meal digests for you.

In an ideal world, for me, 2hrs is what I feel best on, with then 25g MPS Max and 25g clear Iso whey just before I go on the gym floor, then 50g Sustain sipped through the first 2/3 of my session.

[Rich Ellis]

It’s Friday, which means rest day.

It’s been a pretty taxing week at work, it’s enjoyable, I’m fortunate to work with the people I do, but it’s high volume, high pace at the moment

As a consequence, just fallen asleep on the sofa, so a bit behind with cooking my last meal before sleep

Lower tomorrow, very excited having set some numbers at the new gym last week

[Rich Ellis]

Hi Fred

There’s other ways to progress than reps. Can you microload your sets?

If you’re sitting at the top of a rep range, you can take a bit bigger jump in load and work at the lower end for a while (or vice versa).

[Rich Ellis]

Very good pull session tonight, intensity is on its way back, different kind of approach to my sets, starting to feel a bit like the old days!

Session looked like this

Machine rear delt

Low pully straight bar row

Nautilus pulldown

Chest supported row

Stirrup cable pulldown

Cable pullover

Machine preacher curl

Resting tomorrow, meals prepped, just getting my pre bed supps and last meal of the day before it’s sleep time

[Rich Ellis]

Where are you with this Sean? What did you go with in the end?

[Rich Ellis]

Gooooood push session tonight

New ground on almost all of the movements, body felt safe which is the main win for me and confidence grows session on session

Looking forward to pull tomorrow, then resting on Friday

[Rich Ellis]

Agree with Sara mate, definitely a high impact option. Quick, easy, significant impact.

[Rich Ellis]

Mostly good leg session tonight. Most of the movements went really well with a decent step forwards, the single press in the session though wasn’t good with my knees so I’m going to have to address that.

Hoping I can get a set up on the other press that works, otherwise I’ll need to reconsider.

Just cooking my last meal and then sleep time for me. Push session tomorrow

[Rich Ellis]

Hi mate

Really like this split,

As Joe says, I’d start lower, with Kuba’s point of prioritising weaker bodyparts (both with volume distribution and exercise order)

By all means put a programme together and check in for feedback.

[Rich Ellis]

Rest day today.

Another weekend hike in a blink, and week has started.

Day flew by, just finished food prep for tomorrow, and about to get my last meal.

Leg day tomorrow, looking forward to getting my sleep in.

[Rich Ellis]

Hi mate

Good example of making it work for you! You’ve obviously tried other set ups and struggled to make it work for your life, so you’ve made something that fits to you.

[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