[Rich Ellis]

Rest day today after a good few days of training.

Food prep is done for tomorrow, two meals left this evening

Push session tomorrow.

[Rich Ellis]

Both will be a good stimulus.

RDL will have a bigger knock on to glute and ham work, conventional will take a little from your quads, and add a greater CNS stress

Both have their merit, consider which fits best with your wider programme.

[Rich Ellis]

Loved my session today

Just some “get strong” stuff

Bench row
SLDL
Hip thrust
Leg press
Inc machine press
Rolling DB curl

First time in and the return of some favourite movements so used as an opportunity to set numbers

Two meals left tonight, then a good sleep

[Rich Ellis]

Hi mate

It’s not an easy fix at all.

Some hi rep extensions (c50reps) may help with blood flow.

Equally, some really good neoprene sleeves may help with warmth and compression

Systemic anti inflammatories like Cure-Coming might also be a good addition.

[Rich Ellis]

Boring bits today, but job done

Shoulder remedial work, calves and biceps

Tomorrow is the one I’m excited about – “get strong stuff”

Just sorting food prep and a big feed this evening and then sleep

[Rich Ellis]

I genuinely think a wide stance leg press is excellent for adductor development and would be my preferred choice in the absence of an adductor machine

[Rich Ellis]

Legs today

Single leg curl
SL press
Quad focussed leg press
Prone curl
Ham hypers

I’ve moved the hip thrust to a top up session that I’m adding in

Food prep is sorted, just getting my last meal sorted and then bed

[Rich Ellis]

I get your point, the reason I asked is because I saw the video Jordan uploaded DEADLIFTS=THERAPY, and he mentioned that he does his main bicep work with legs and he only did 1 set at the end of pull for more frequency. I also get his point and also agree with the whole increased frequency idea (depending on the person, their development and their needs of course). What I can not understand is how just 1 set is enough for someone like Jordan, even if he only has 2 sleeps to train biceps again, yes he will recover from 1 set but my question is not if he can recover…it’s the complete opposite, is 1 set really ENOUGH for HIS level of development to cause a hypertrophic response?

Hi mate

It works the other way, as @kuba outlined, size, intensity, and strength are key factors

@Jordan_peters has the ability to take a set further than most. Jordan has a greater neuromuscular adaptation than most. Jordan operates with greater mechanical stress than most – a combination resulting in him stimulating more high threshold motor units than most.

Therefore creates far more stimulus for adaptation in a single set than someone unable to match these factors.

He is doing “more” but with no additional volume

[Rich Ellis]

I personally encourage people to use volume as another progression tool

As you stop progressing with your baseline volume, add in sets to present a new stimulus

This will be multifactorial, not just based on if your lifts stall, but if you are not seeing change in the mirror/on the scale/on the tape

There are some cases that using volume as a progression stimulus session on session is a good fit. Steadily working you up to a peak recoverable volume that then allows you to sit at and progress loading

An awful lot of this will be so intricate tht it takes some trial and error, and with that learning and experience

Hope that’s helpful

[Rich Ellis]

Rested up today which was welcome as I try to kick this mini illness

Food prep is all sorted, and one meal left tonight and then sleep before taking on legs tomorrow

[Rich Ellis]

Agree with the guys here mate

Are you sure it was the ventilation? It would have to be pretty bad to impact you. Have you ever had a similar challenge at the same gym?

[Rich Ellis]

Pull session done. Food prep done. Last meal being made now, then bed

Rest day tomorrow and then legs on Thursday

Today went

Chest supported high row
Stirrup lat pull
Low pulley upper back
Corner bar row
High cable curl

Three sets on each of the back movements, 4 on the bicep curls

[Rich Ellis]

Hi mate

I think there’s an element of wanting your cake and eating it here mate

1.5hrs is not a long time at all to be spending on an upper/lower split.

Of course it’s absolutely up to you how long you spend in the gym, but be realistic with what you will get back.

Breaking the sessions down further into a PPL may make this time split more feasible, but could still be ambitious to complete high quality work (and enough of it) in an hour.

[Rich Ellis]

I’m definitely not “better”, but I had a good session this evening

Cable Y raises
Cuff laterals

Overhead Tri ext
Cable pushdown

Machine flat press
Parallel bar dips

Job done. Food prepped. Last meal coming right up

Pull tomorrow

[Rich Ellis]

Hi Adam

I like Justin’s approach if you are relatively well balanced. Of course if upper or lower requires some catching up, this is your perfect chance

If of course you are more advanced, you could do a push, pull, legs and load more volume into the sessions as you have longer to recover before the next hit