[Rich Ellis]

Rest day today 💪🏻

Had a really good set of sessions over the weekend so appreciated the rest today

Food prep is done, just on last meal and then it’s sleep before my push session tomorrow evening

[Rich Ellis]

Hi mate

I totally agree with Clare, if the injury recovery is your priority, I’d be working to a calorie surplus to give the best chance of creating an environment to heal quickly.

[Rich Ellis]

Leg session this afternoon

I’m going to move to a higher frequency for my leg training, I’ll do them every other session, and will have subtle variations between the two sessions

Today’s was really good, everything higher rep, but really good on my knees, and that’s the priority right now – movements I can work on without discomfort being the rate limiter

[Rich Ellis]

Hi mate

Movement selection is going to be important

Bed sensible and honest in what is causing actual discomfort to a detrimental point.

Avoid those movements. Work around as you need to.

Slowly introduce movements back in as pain (lack of) allows

[Rich Ellis]

Arm session today which is always less heavy than the others and provides a bit of recovery ahead of legs the following session

One meal left this evening, then a good sleep before a busy morning/early afternoon, with legs later in the day

Not enjoying the heat at bed time, so the fans will be out in force tonight

[Rich Ellis]

Really good answer from Clare

It’s a really good tool to put you in the ball park for your desired goal.

From that point, there’s an amount of responsibility sat with you to refine and personalise it.

[Rich Ellis]

Really enjoyed this evenings back session

Nothing fancy about it, big movements, not big enough weights. That’s the job!

Just one meal left this evening which I’ll get to in a few minutes, then it’s sleep time

Arms tomorrow, legs on Sunday – sounds a good weekend to me

[Rich Ellis]

Hi mate

Ultimately, you can do anything you want – it’s ascertaining the purpose, and balancing it with other variables.

If you know volume will be an issue, it’s sensible to balance that.

Why don’t you pull a session together, along with rationale, and we can feed back.

[Rich Ellis]

Really good push session this evening

Shoulders continuing to let me work which is such a novelty.

Granted, everything is higher rep, and I’m not strong given the total lack of meaningful pressing work for years, but I’m starting to work hard on it

Food prep is sorted, just about to sink my last meal, then it’s time for a good sleep

[Rich Ellis]

How’s this coming along mate? Has it eased?

[Rich Ellis]

Rest day today and much later to bed than I’d hoped. Another long day , but feeling ready for tomorrow’s push session

Meal prep sorted. Last meal
Consumed

Now it’s sleeping time

[Rich Ellis]

Totally with Clare here mate.

It’s good you are aware, but not to the point it will stop you training

Pick movements that feel good. Execute them well. Be obsessive about progressing them. You won’t go far wrong.

[Rich Ellis]

Today was legs. Really good session. Weights feeling more and more comfortable, split squats on a platform for extra depth with no knee aggravation – it feels like it’s coming

Meal prep sorted for rest day tomorrow, one meal left tonight and then it’s time to sleep

[Rich Ellis]

Hi Lars,

I’m with Kuba and Clare here, upset/lower will be a great option for you.

Kuba has his tutorial video, as does Jordan on his YouTube and in the education section.

Have a watch and come back with any questions, and have a go at putting a split together for us to comment on

[Rich Ellis]

Hi Chris,

As Jord has said, there’s no hard and fast answer , for me though, I’ve always liked having a shift in emphasis of priority from session A to session B.

For example, you may do Session A with the pushing movements first, followed by pulling, and then flip it for session B, to lead with the pulling movements, followed by the push.

You’ll get a good sense of whether one set up has a better flow, or creates an issue with inhibiting progress.

Ultimately you need to work through it to find out, but there’s some sensible things to look out for.