[Rich Ellis]

Really good back session. Solidified everything from last time out, now ready to jump again.

Just sorted food prep and Supp prep for tomorrow

One feed left, then it’s sleep for me.

[Rich Ellis]

Hi mate

You can go back to a full body split, or you can likely do very well off an upper/lower, or an upper/lower/full body.

Genuinely any of these, provided they are sensibly programmed, and you have your movement execution, your intensity, and your recovery in check will see you make a tonne of progress.

Choose something and give it a chance. A proper chance.

[Rich Ellis]

Rest day today after a good run of sessions and anything but a restful weekend

Back session tomorrow, food and supps prepped, one meal to go, then sleep for me.

[Rich Ellis]

Additionally, are you intending to add any compound movements for your legs?

[Rich Ellis]

Hi Marius

Great start, but do drop this over in the members journals.

How many session variations are you working with, and on what frequency?

[Rich Ellis]

Another good one checked off, really pleased with how quickly my strength is climbing.

I have got a bit of a niggle appearing on my left elbow that I probably shouldn’t ignore anymore…. I’ll be sensible with my exercise selection 😇

Food prep sorted for tomorrow, one meal left tonight and an early night. Another busy week lined up!

[Rich Ellis]

Sorry, I’m distracted by something else

Pull, chest, back, legs

What’s the rationale for this split mate?

[Rich Ellis]

Very very good leg session this afternoon, really pleased now with this.

Only leg press and leg ext are having to operate in the high rep ranges, everything else I’m able to load in the same way I’m doing for all of my upper work at the moment.

Couple of feeds left this evening, then a good sleep and busy but good day tomorrow, including a Delts and tris session.

[Rich Ellis]

Hi mate

Why are medial Delts in your lower sessions?

[Rich Ellis]

Very good bicep and chest session this evening. Really pleased with how everything is moving up session on session

Legs tomorrow, but a longer sleep, so looking forward to being well rested and ready to get after it

[Rich Ellis]

Hi Marius,

I agree with Jord here, you need to not worry about the things you can’t control, and work with what you have.

I would far rather have fewer session variations but with higher quality movements than try to create sessions out of movements that are t doing what you need them to.

[Rich Ellis]

Really good back session today. Numbers up, but movements also felt better which is a real win.

Had a good but long day yesterday, it was my little girl’s birthday so we were all out for the day – no idea how many steps, but MANY is accurate!

Just sorted tomorrow’s food prep, and now sitting down before my last feed

[Rich Ellis]

Hi mate

I think DC training can be a really good set up to help you learn high intensity sets.

There are a number of different set ups, look at the merits of each, and pick sensibly.

Give the programme a fair chance, learn, adhere to, and master the principles.

[Rich Ellis]

H Andrew

Please please watch the YouTube and member education videos on split set up. It will be so worthwhile to help you grow your understanding

They will of course be a template, and you will need to adjust based on the equipment available to you along with any movements that you do/don’t get along with

[Rich Ellis]

I think we are all on the same page here mate, 4 days is a really good amount of time.

I don’t think many people ever really NEED a 7 day rest. It does happen, but when people are fully buried, that certainly doesn’t sound like anywhere close to where you are.