[Rich Ellis]

Another rest day and another super late one with work. Only just getting myself to bed, but managed my meals none the less and don’t have to be up super early at least!

Back at it tomorrow evening with an arms session I’m very looking forward to

[Rich Ellis]

Hi mate

I like this, good job putting it together.

Be cautious with volume, you don’t need to go berserk from the beginning, focus on the quality of your execution and then assess your recovery capabilities

Progress your lifts patiently but consistently, being disciplined with your execution

Remember your food will be enormously important in your success, put as much effort into assuring your diet is in a good place as you have your training set up.

Work hard, and enjoy it mate.

[Rich Ellis]

Resting up today and it’s going to be a late one

I’m just travelling back from London and then need to sort my meals for tomorrow

Out with work again tomorrow so another rest day, so looking forward to being back in on Thursday

[Rich Ellis]

Hi mate

I agree with Clare here.

If you have intensifiers, shed those first before dropping any straight sets out.

I’d then look to lose the iso work. Just to be clear, do you mean you are currently doing four total sets for chest, with two presses and two isolation movements, so one set on each movement?

Hi Rich, thank you for the feedback!

I am doing 1 Compound movement and 1 isolation movement, 2 sets on each movement for a total of 4 sets

[/quote]
In a case where I had to drop volume from that, I’d shed one set from each of the isolation movements

Do you mind outlining the whole session mate? And your training pattern

[Rich Ellis]

Really happy with this evening’s back session. Came together really nicely with numbers on the up.

I’ve now got two rest days due to a work event, and then back in on Thursday for my arm session.

Food prep is all sorted, I’m just going to get my last meal, then it’s bed time for me

[Rich Ellis]

Hi mate

There’s not a right or a wrong in my view.

If you have one set of movements, you will likely exhaust them more quickly, and then you will need to sub them out for new movements. If you have two rotations, you will elongate that out.

Only point of note for me is, if you choose two variations, make sure your gym is well equipped enough to substitute movements out when you stall, that’s more easily done with a single rotation.

[Rich Ellis]

Really good push session today.

I was struggling earlier in the day as I just couldn’t cool down, and god knows how much fluid I lost.

Ended up turning to the new TBJP EAAS as they have a hydration complex in them (I would not normally just drink EAAS for the hell of it)

Got myself sorted and got to the gym, and my body was in a very good mood

Presses felt as light as they have in a decade or more, I’m on with this format!

Meal prep and Supp prep all sorted. One meal left tonight and then it’s the fan on full blast as I sleep

[Rich Ellis]

Hi mate

I agree with Clare here.

If you have intensifiers, shed those first before dropping any straight sets out.

I’d then look to lose the iso work. Just to be clear, do you mean you are currently doing four total sets for chest, with two presses and two isolation movements, so one set on each movement?

[Rich Ellis]

Rest day today , and what ended up being a long day at work!

It’s been super hot, which I never do to well with, so I’m looking forward to getting some sleep

Last meal is just on, then bed

[Rich Ellis]

Fully agree with the guys. Check out the vids in the education section, or Jord’s newer programming vids on YouTube

By all means bring any questions back to this thread once you’ve built an understanding of the programming principles

[Rich Ellis]

Agree with Kuba wholeheartedly.

Worry about programming for your needs, worry about executing with precision, and worry about training really hard and progressing lifts from session to session.

Worry about understanding your calorie and macro needs, worry about consistently adhering to that.

Worry about being disciplined with your sleep, and worry about staying hydrated.

There seems to be such a wave of focus on the micro detail shifting focus away from the things that are going to actually make a difference.

[Rich Ellis]

Modified leg session this evening. I took the quad work out to let it settle after the pull last session

Just did ham and calf movements today, no discomfort on the quad at all which gives me confidence for next leg session to high rep some thigh compounds

I’m going to rest tomorrow and then train push on sunday

I’ve got one meal left this evening, then I’m looking forward to sleep

[Rich Ellis]

Hi mate

I would follow the recommended structure for the pull sessions, and just substitute like for like movements

Be mindful that this split is going to be a big ask on your recovery if you train genuinely hard. Don’t be afraid of adding additional rest days, it doesn’t all have to fall into 7 days!

[Rich Ellis]

Really good back session this evening.

Neut Pulldown
Low pulley stirrup row
HS upper back Pulldown
Rear delt cable Pulldown
Smith row
RDL

Prepped all my food and about to have my last meal before sleep

[Rich Ellis]

I think there’s sense in you giving it a go, but you also have to be realistic. Of course you will get a better carryover of strength if you rest 10+ minutes between sets, that doesn’t mean it’s the best decision for your session and goals as a whole.

It might be that yiur work capacity isn’t quite where it could be, or just that standardising rest at a lower set point is sensible.

Enjoy the new set up, but be mindful of creep.