[Rich Ellis]

Hi mate

I keep my omega in as well (I use omega pro)

The superfood greens is a mega mega Supp, highly recommended!

[Rich Ellis]

Arms and calves

Good session this evening, felt nice and fresh after my rest day yesterday

I’ve just got my meal prep done, now one meal to go and then legs tomorrow

Hoping to be fully back at it tomorrow after the adductor pull a few sessions ago.

[Rich Ellis]

Hi mate

Totally echo the guys here.

I rely quite heavily on supps through the day because of the inflexibility with work, and without a doubt the thing that works best for me from a digestion perspective is a very good quality whey (iso pro), cream of rice, and depending how your meals are constructed from a macro perspective, EVOO if you require fats.

[Rich Ellis]

Hi mate

If this is the split you’ve settled on, have you built your sessions yet?

Do you need us to take a look?

[Rich Ellis]

Rest day today and feel a lot lot better for it.

Food prep is all done for tomorrow and my last meal is in.

Arms session tomorrow, which is super necessary for me, so looking forward to getting stuck in

[Rich Ellis]

Hi mate

How have you progressed with this?

Have you opted to get it operated on or leaving it as is?

Have you selected a method of surgery if you are having it done?

[Rich Ellis]

Back session this evening and everything moved up with the exception of my RDL.

Intentionally didn’t push that this evening as wanted to test the adductor.

Felt pretty good so will roll out the full session next time around

Resting up tomorrow, food prep is sorted and just on with my last meal now.

[Rich Ellis]

Push session this evening, a really good one

Shoulders felt really good tonight

Incline machine press
X-over
Cuff laterals
Smith JM
Smith spoto

16 work sets in total.

Just finished food prep for tomorrow’s back session.

About to get my last meal and then it’s time to sleep

[Rich Ellis]

I’m with Oscar and Claire

The other issue is that you will start to run out of movements to substitute in when you do stall and require a new selection.

[Rich Ellis]

Legs today, and slightly modified to adjust for the adductor

It was actually a good chunk better than I expected it to be which was a nice surprise, but I was prudent none the less

Everything was high rep, and my stance on leg press moved to much narrower than I would normally use

No aggravation, so hoping my back session will allow my hinge

I’ve done meal prep, two feeds left and then sleep before push tomorrow

[Rich Ellis]

What’s the need for this specific show mate?

As the guys have said, this isn’t going to be at all optimal for him, I think selecting a different show and doing this in a phasic way makes far more sense

[Rich Ellis]

I’ll echo the guys here mate, this looks solid.

Get to work and see if anything needs any fine tuning.

[Rich Ellis]

Good arm session in the books from today

I’ve got legs tomorrow which I’m looking forward to but am a bit hesitant about because of the pull to my adductor.

One meal left tonight, about to turn the UFC London card on.

[Rich Ellis]

Hi mate

Do you have to see it fitting into a weekly structure?

Can you more look at a repeating pattern? Maybe 2 days on, 1 day off, repeat?

You will see lots of people train with 4-5 day splits, recovery is very important if you’re working hard and routinely progressing your lifts.

You won’t see many adopt a body part split, mostly because it isn’t optimal for the goals of the majority of people.

You will very commonly see

Push
Pull
Rest
Legs
Rest
Repeat

But on 4 days a week you will also see a good deal of upper/lower variations.

Ultimately it depends where you are in your training journey and what you need to most effectively work toward your goals

I’d suggest having a look through the videos in the education section mate, there will be some really useful context and then practicality in there for you.

[Rich Ellis]

Sounds some good progress Tom, have you tried any work on the GHD yet?

If the staggered stance RDL let’s you work hard, it’s a good option mate, especially if you can progress it over the weeks

Along with your search for a good therapist, are you taking anything to help with the issue? Cure coming and Join-in would be great additions to your supplement regime?