[Rich Ellis]

Hi mate

This has been cleared up for you by Clare, Kuba and Meg, but just to add that I take this same approach as well.

[Rich Ellis]

Legsssssss!!

Really good session this evening after two days off

I’ve got an upper session tomorrow and then lower on Sunday, so only two sleeps before hitting them again, but with different variations

Just taking a minute to press pause, then last meal and sleep time

[Rich Ellis]

Hi Stefano,

Welcome to the group, great to have you as part of the community, and looking forward to seeing your progress.

I’m not wholly sure what it is you’re looking for? You’ve not included your trading plan in detail if that’s what you’re looking for feedback on?

[Rich Ellis]

Rest day done , and work Christmas party with it!

Food prep was already sorted yesterday, I’ve just eaten my last meal and now it’s sleep time

Legs tomorrow evening, which is just the best 💪🏻

[Rich Ellis]

Agree with Kam and Ryan here mate

Adding calories through oils will have very little impact on your appetite

Ryan has made a really solid suggestion. Any time I’m away or know I’ll struggle to get whole meals in, I use a whey and cream of rice meal as a shake. Both digest super well so clears quickly and leaves you ready for the next meal.

[Rich Ellis]

Rested today and playing catch up now after a busy start to the week

Big steak at lunch time with work, now got all my meals sorted for tomorrow and Friday

One more meal for this evening, then an early sleep

[Rich Ellis]

Only addition I’d make is that it’s quite likely you will stall sooner with a single rotation, but you of course have the option to then substitute fresh movements in sooner also, so balences out.

[Rich Ellis]

Pull session done this evening, and I’m now resting for two days

Just sorting meal
Prep for tomorrow before getting my last meal, then it’s sleep time

[Rich Ellis]

Hi mate

Absolutely no issue whatsoever running a single rotation here. I’m similar to you and don’t enjoy too long between repeating the same movement.

[Rich Ellis]

Mega push session this evening, very happy, strength climbing quickly, shoulders being good, bodyweight on the up, happy meathead

Just on with my food prep for tomorrow, then last meal and sleep

Pull session tomorrow evening, then two days rest before falling into legs on Friday

[Rich Ellis]

I feel like you’ve answered your own question, but then asked it anyway mate.

It’s time to deload when it’s time to deload. It’s not even always the same for each individual as life circumstances and recovery factors flux,

Monitor performance, standardise as much as you can both in and outside of the gym, and be really honest with yourself.

Do those things, and you’ll likely be in a pretty good spot

[Rich Ellis]

Thanks Rich! I have read every article i could find, and watched every video regarding DC that i could find from reliable sources like JP and Dusty Hanshaw. I have always modelled my training based on training principles from JP and Kuba and was coached by Meg and Kuba a while back, so i typically set my PPL training up similar to them, with 2-3 exercises per body part and 2-3 sets per exercise. I guess my biggest concern with DC is if it is too little volume, as i am only human and still have that little voice in my head saying more is better. I am not a bodybuilder by any means so i suppose i have nothing to lose by trying it. I think i will start with trying it as it is prescribed with a workout A and B, with a couple different variations to cycle through. I believe workout A is described as chest, shoulders, triceps, back width and thickness, and B is forearms, biceps, calves, hamstrings, and quads.

Jesse, where did you settle with this?

How has it been panning out?

[Rich Ellis]

Really good lower session this morning.

Knees really playing ball now and letting me work hard on the pressing.

Genuinely don’t think it will be long before I can reintroduce a high rep squat variation, but I won’t be rushing it.

Sorted all my food prep for tomorrow, few meals left still this evening, some work, and hopefully a bit of chill time before bed.

[Rich Ellis]

Good good upper session this evening 🙌🏻

Tweaked my shoulder a little shoulder pressing, but didn’t impact the rest of the session.

I think that will be the end of shoulder press for me though. I’ve tried every which way and it’s just not going to end well.

Legs tomorrow late morning 💪🏻💪🏻

[Rich Ellis]

Hi Michael,

I’d be using some enjoyment/motivation as a guide here

If you’re loving your push/legs/pull set up, I wouldn’t change that, but fit additional activity types around it.

You could go with Clare’s template, or you could land somewhere in the middle with upper/lower sessions spread something like “day on day off”, or “two days on, one day off, one day on, one day off”, you then have the off days to add in your other training modalities