[Rich Ellis]

Hi mate

Provided you’re safe, and lifting with a sensible amount of control, just keep it consistent and progress session to session.

[Rich Ellis]

Hi mate

Your volume is really low on some of these, which is fine, provided you’re burying your sets. No room for a load of reps in reserve on some of these sessions.

[Rich Ellis]

Hi mate

Welcome to the community.

I strongly recommend getting through as much of the education video content as you can.

Watch them and digest the information, it will give you really good context around the philosophy, and importantly, it will show you how to effectively apply that understanding.

In parallel, feel really welcome to ask questions, or share your proposed programme for critique.

[Rich Ellis]

Really enjoyed moving back to an upper session today.

Very happy with the movements I’ve selected , now to get them progressing.

Lower tomorrow, couple of bits I still need to test to get both of these sessions right, but feeling very hopeful 🙌🏻

Two feeds left tonight, and then a good sleep 🙌🏻

[Rich Ellis]

There’s actually been some suggestion that higher rep work (16-30RM) is significantly harder to recover from, so there may also be some performance/recovery advantage to dropping the rep ranges a little.

[Rich Ellis]

Rest day today before moving to upper and lower sessions over the weekend.

Just had my penultimate meal, so shower, bit of down time, last meal, then bed.

[Rich Ellis]

Hi mate

Well done on putting the sessions together, and for managing them in a very reasonable time. As you’ve touched on though, I wouldn’t give too much attention to the length of session if it’s under the 2hr mark, but do be mindful of recovery periods between sets and not rushing too much.

I would run through the other three sessions before firmly deciding it’s the locked in version of the programme. What you don’t want is movements that you don’t connect with, don’t work the muscle you’re aiming to work, or movements that cause you pain/discomfort.

Your meals should fit nicely, the planner will break up your suggested macros for you, leaving you lots of choice for food selections.

As you’ve said, jump in the diet section for questions there.

[Rich Ellis]

Hi mate,

Unless you’re extremely tricep dominant in your pressing, I don’t get the feeling that you have weighted your sessions too far towards triceps – looks a decent balance to me.

[Rich Ellis]

Legs this evening, and another good run out in the new lifting shoes, definitely happy with them!

I’ve sorted tomorrow’s food prep, and just having a pause before I get my last meal, then sleep.

Resting tomorrow and then into upper/lower on Saturday and Sunday.

[Rich Ellis]

Hi mate

I’m sorry, what are you”backgrounds”?

[Rich Ellis]

Back session this evening, everything up again

Sorted my food prep and got my last meal in.

Legs tomorrow with the new kit. Looking forward to progressing the new movements there

Starting upper, lower, rest, pull, push, legs rest from Saturday 😎

[Rich Ellis]

Hi mate

I think you can add another set of biceps, they won’t have a huge recovery demand.

Triceps, also depends how much pressing you have, and if you’re a chest or triceps dominant presser.

I personally don’t think there will be any harm starting with biceps, but give it a go and see how it works for you

[Rich Ellis]

Really nice Delts and triceps session tonight. Wasn’t feeling it when I got started , so took a few extra low rep warm up sets on my first movement, body started playing ball, and it all fell into place.

Lifted to higher reps on the tricep work just to help my elbows, which is working well

I’ve sorted my food and Supp prep for tomorrow, about to get my last meal sorted, then it’s sleep time

[Rich Ellis]

Love this mate, be obsessive about progressing, but progressing “well” (ie, keep movement execution standardised).

[Rich Ellis]

Rest day today – meal prep done and sorted for tomorrow

Just about to cook my steak for tonight and then sleep.

Long first day of the week, looking forward to my bed tonight.