[Rich Ellis]

I’d like to say “rested” today, but expos are always full on so it was a busy day

Just awesome to catch up with the team and see some faces we hadn’t seen in a long time

Heading back early tomorrow, then to the gym and then back home

One feed left this evening and then a good sleep

[Rich Ellis]

Hi mate

Being psychologically switched on for your sessions will, in almost all cases, result in a better performance.

Keep a log book so you have a point of reference, and consistently strive to achieve more each session. A little more load, a few more reps, better execution… whatever the progress marker

Do this for a long time consistently, and you will benefit from holding yourself to account

[Rich Ellis]

Quick top up session this evening and then it was on the train down to London for tge expo this weekend

Just arrived at my hotel. Quick feed, shower, and bed

Very much looking forward to catching up with the team and everyone swinging by the tbjp stand 🙌🏻

[Rich Ellis]

Hi mate

You’ll find your groove with this, but ultimately the warm up sets are there to get you physically and psychologically prepared for the work sets

How many warm up sets and how big the jumps are will differ on people’s strength and preference

I would typically rather do more warm up sets with less reps, staying well away from failure – the warm ups should be an opportunity to get the set up and execution locked in, and then acclimate to the coming work sets

Hope that’s helpful mate

[Rich Ellis]

How are we getting on with this? Have the sessions worked out ok so far?

How are you finding recovery?

[Rich Ellis]

Good pull session this evening

Everything is creeping up, very happy with the session order.

I’ve got a session tomorrow evening, then straight down to London for the expo and a catch up with the team

The new clothing arrived today, which im very grateful for as the drop has been SUPER popular and the items are very hard to get!

Meal prep sorted for tomorrow, and for the next couple of days down in London

One meal left tonight, then sleep

[Rich Ellis]

Rest today. Really needed it so very much looking forward to my pull session tomorrow

Looking forward to making it over to excel to catch up with the team at Tru Athlete at the weekend

If you’re going, head over to the TBJP stand to chat to the team

[Rich Ellis]

Looks like the meal timings are working well on training days mate, if it’s letting you get 8hrs sleep, that’s a solid start point for recovery.

How did meals work out on rest day?

[Rich Ellis]

Back to push today. Felt it a bit, I need to be better at enforcing the rest days. Lesson learned!

Just sorted all my food prep for tomorrow and about to get my last meal for this evening

Rest day tomorrow and a good sleep coming up!

[Rich Ellis]

Hi mate

Agree with Jordan.

There’s a real trend with people not only looking to target a muscle, but a portion of a muscle.

It’s good to have an understanding of what’s working, but too specific for the vast vast majority of people to need to bother with

[Rich Ellis]

Thanks for the ideas and recommendations Clare and Rich. I will try to do an upper session on Tuesday and see how long it takes. If weekday sessions still take too long, I’ll switch to something else. Also not sure if I can recover properly doing 5 days a week, so I’ll consider also running the split Clare mentioned.

Agree mate, you don’t want to be doing 5 days on the bounce.

Clare’s suggested split is an excellent introduction to PPL whilst you figure out your rest requirements

[Rich Ellis]

Mega leg session this evening. This is my set up for the foreseeable

Prone leg curl
Quad leg press
Wide leg press
Split squat
RDL
Ham hyper

One meal left, then it’s sleep time

[Rich Ellis]

Really really enjoyed my pull session today

Started it off with the new sour Cherry flavour of DNFM. Good God!!

Low pulley stirrup row
HS upper back chest Supp row
BB Shrug
HS high chest Supp Pulldown
Supinating Pulldown
High cable curl
Low cable curl

All meal prep is sorted for tomorrow, one meal left tonight and then a good sleep

Legs up next 💪🏻

[Rich Ellis]

Hi Max

Good to have the confidence that your lower session didn’t suffer in quality because of the condensed timings

See where you get to with the upper session and it sounds like that will be answering the question for you

Other thing to factor in is whether week day evenings will be a lot busier than a weekend, as frustrating as it can be, that will often slow things down

Let us know how you get on

[Rich Ellis]

Hi Kristian

Look forward to seeing your sessions and your meal set up

What’s the medium term goal mate?