[Rich Ellis]

Put the stiff legs in legs as Jord has said, let that take care of the erectors.

Manage the chest supported work in your pull session.

[Rich Ellis]

Really good push session this evening.

Got the exercise order nailed to allow me to work hard on the movements without creating an issue for my delicate shoulders

Elbows are feeling much much better after the short stint of higher rep range tricep work.

Sorted tomorrow’s food prep, one meal left before bed and then sleep

[Rich Ellis]

Hi mate, wanting to be big and strong is a good place to be. Driving performance/strength will help bring the size you desire.

Using progressive overload, and resultant my strength, is a philosophical approach to training that will bring about hypertrophy.

As Jord says, powerbuilding has the powerlifts as the foundation.

[Rich Ellis]

Resting up today with an away day at work.

Got all my meals sorted so no drama there, it’s not been a challenge to eat as I need to.

Looking forward to being back in tomorrow for my push session.

[Rich Ellis]

Push

Pull

Legs

Rest

Upper

Lower

Rest

Is going to see the increased frequency

Start upper with chest work

Roger that coach🫡![/quote]
I’m doing this split at the moment mate and really enjoying it.

If you have particular muscle groups you want to focus on, prioritise them in the exercise order.

[Rich Ellis]

Another really good pull session this evening.

High cable curl
Low cable curl

Cable rear delt
HS Front high row
Stirrup pull-down
Low pulley upper back row
Pendlay row

Resting tomorrow, food prep all sorted.

One meal left for this evening, then sleep time

[Rich Ellis]

Hi Niklas,

I agree with your assessment, I think upper, lower, upper, rest will be less than ideal from a recovery perspective

I know you prefer the three on, one off, but if you went with the Friday, Saturday, Sunday, rest, Tuesday, Wednesday, rest, you could do a push, pull, legs, rest, upper, lower, rest which is a split I really enjoy (and am currently doing myself).

[Rich Ellis]

It would be INCREDIBLY hard to recover from if you are training with any kind of intensity mate.

Remember, high frequency is only your friend if you can recover from it.

Balance frequency/volume/intensity to allow recovery

Without the recovery, progress hits a brick wall.

[Rich Ellis]

Hi mate

I’d go 30g MPSMax just before you start. Then sip 30-40g Sustain through your sessions.

See how that amount of carb sits, and you can adjust to comfort and need.

[Rich Ellis]

Hi Dan,

I agree with the gang, K2 D3 would be the addition I’d make.

I would just like to say though, this is very balanced as an approach looking largely at health supps for a 17y/o

I don’t mean that patronisingly at all. I know ow full well my budget would have gone on pre workouts and the like if I had the opportunity at 17!

[Rich Ellis]

Rest day today, and looking forward to my pull session tomorrow

All my food prep is sorted for tomorrow, just cooking my salmon and I’ll be ready for sleep tonight.

[Rich Ellis]

Hi mate

Jord is helping you more than you realise here.

I understand why you’re asking the questions, but they’re not the difference maker for you.

You’ve figured out some stuff that works well for you. You know lower rep ranges are a preference. You know you progress upper better if you push before you pull. You’ve tried those things and they work.

Now you have new things to try. Give it a chance. Find out what works well and what doesn’t. But make sure you work hard. Really hard. Work consistently. Be precise. Be relentless with your effort in the gym, and your detail out of the gym.

You will make progress.

[Rich Ellis]

Really enjoyed my upper session today.

First run out on the new session layout, and very very pleased with the movements

HS Horizontal Flat press (3)
HS Super Incline Press (3)
Pin selection shoulder press (3)
Dip Machine (3)
HS Singe Arm Pulldown (3)
HS T-Bar Row (3)
HS Preacher Curl (4)

Resting tomorrow, then pull on Tuesday. I’m then away with work Wednesday, so will be shifting days a bit this week.

All food prep is sorted for tomorrow, two meals left today and then an early night

[Rich Ellis]

I work a lot of hours, I have a family, and the truth is, it’s a different reality to life before kids.

There’s no point dwelling on that – Jord and Clare make really good points here, and have largely answered this for you.

The big common theme is prioritising what you are doing at the time – people talk about “being present”, this applies to all of these scenarios, along with being well planned.

[Rich Ellis]

Agree with Jord.

You could alternate leading with push work on upper 1, pull work on upper 2. Or if you have a real desire to focus on the pull work, run a stint starting with it.