[Rich Ellis]

Rest day today, most of which has been spent travelling, but I’m in and well fed

One more meal tonight, then sleep ahead of another rest, and hopefully not much to actually do tomorrow!

[Rich Ellis]

Absolutely with the guys here. Your maintenance calories are only that if everything is staying stable. You should be prepared to make adjustments as those other factors shift.

[Rich Ellis]

Tried out a number of new movements today to see where they’re going to fit on the other side of the three days off I now have

Some were great, some I won’t be able to progress so will be a non starter, but that was the point of trying them

I’ve got one big feed left this evening and then it’s time for sleep before a long journey tomorrow

I’ve gone 5 training days on the bounce which has hit me, but have three full days now off before returning to the next block

[Rich Ellis]

Super useful Bish, lots of people would do well to digest this! 🙌🏻

[Rich Ellis]

Push today

Bench press 5 * 100 kg, 5 * 97,5 kg rpe 9,5. Widened my grip from thumb length from smooth to pinkies on the ring to make a bit more chest centric. Also weaker here.

60 degree incline dumbbell presses 11* 31,8 kg, 12 * 29,5 kg, RPE 9,5 and 10

Close grip bench

7 * 90 kg, 9 * 82,5 kg RPE 10

Lying dumbbell pullovers banded with monster mini 13 * 24,9 kg, 14 * 22,7 kg, fail

Side delt raises dumbbell 14 * 11,3 kg, 16 * 9 kg, fail

Lying dumbbell skull crushers 17 * 15,9 kg, 17 * 13,6 kg, RPE 10

Lying leg raises, 4 * 16 with 1 kg ankle weight per leg on sets 2-4. From RPE 7 to fail first to last sets

Triceps push downs light band 60+40 reps

Feeling weak in bench press currently but everything else progressing nicely. Slept better than usual last night also.

How long have you been struggling with bench press mate? Anything in particular you can attribute it to?

[Rich Ellis]

Decent upper session today, the gym was nice and quiet so managed to fly through the session

All numbers crept up which is the name of the game, and importantly for me, nothing kicked off!

Lower tomorrow, trying a couple of new movements – let’s see how they land !

[Rich Ellis]

Leg session done and dusted

Good session this evening. Had a bit of a play with putting some light short knee wraps on for leg press and really worked nicely for some more loaded sets

Having to condense my sessions this week with a forced three days off over Christmas, so straight into upper tomorrow

Just sorting my supps for tomorrow, then on with my last meal before sleep

[Rich Ellis]

Hi James, if it’s not quite cooked after 14m, try 16mins. I don’t think you need to overcomplicate this….

[Rich Ellis]

Excellent pull session this evening, very happy with my progressions, and the “feel”

Just on with meal prep ready for leg day tomorrow

Last day of work from a full day perspective tomorrow, then very looking forward to the break.

One meal left tonight, then a big sleep

[Rich Ellis]

Hi mate

When you say you need to bring your legs up, is the goal hypertrophy, or a bigger squat? The optimal way to get to each is not the same path in my opinion.

[Rich Ellis]

Push session this evening which was ace as the gym is a tonne quieter at the moment.

Just sorting meal prep for tomorrow and then it’s last meal before pull tomorrow

[Rich Ellis]

15 is fine mate, it’s just unlikely you will indefinitely be able to keep increasing the laid session on session without dropping under 15 reps, so you may want to go x kg / 15 reps. Next session the same load for a rep progression. Next session load progression, and repeat.

[Rich Ellis]

Lower session today, really good session although been knocked by it – sign of a good leg session!

Rest day tomorrow, then into a big stretch before an extended (three day) break over Christmas

Just getting food prep sorted for tomorrow, three meals left today.

[Rich Ellis]

Give it a go mate, your “wants” from this don’t mean you have the same considerations others might, so adherence and ease will be key drivers for you.

Lots of people enjoy the short eating window, and the longer periods without feeding.

You’re not tied to anything, so trying it doesn’t mean you can’t change to a more conventional template should you want to.

[Rich Ellis]

Good upper session today. Trained in a different gym but managed to substitute movements like for like

I’m going to move away from barbell JM press, probably to rolling DB extensions

Lower tomorrow, which is very much one of my favourite sessions of the week