[Rich Ellis]

Hi mate, how much sleep do you typically get?

[Rich Ellis]

Well that put an end to that. I’ve had to swap things around. Work happened!

Back will now be tomorrow, and my rest day today. I’m extra itching to get it done so hopefully a positive 💪🏻

[Rich Ellis]

My favourite as well mate, genuinely

I do have additional caffeine as I like to be off my t*ts when I train, but a really really good pre product

[Rich Ellis]

Hi mate, before answering your question more directly, please can you give an indication of how your training week is set up?

[Rich Ellis]

Very much feeling yesterday’s session!

Ran out an arms and calves session today, with a heavy back session tomorrow tht I’m itching to get stuck into.

Just had my new clothing drop, absolutely LOVE the new pieces 🙌🏻

[Rich Ellis]

Hi mate, probably just go with which flavours you like the most….

[Rich Ellis]

Yep, leg curl or leg extension first, then squat (for most people that aren’t managing injuries/tired joints)

[Rich Ellis]

I’m disproportionally happy with my push session today.

I’ve edged everything up without any shoulder issues, so I’m a happy boy.

Started with my shoulder prep bits and rolled onto the “work”

Cable Y’s
IS Press

Cable laterals
Cable x-overs

Machine flat press
Machine Shoulder press
Machine decline press
BW dips

Standing calf.

Really happy with the movements and feel finally in a position to make some sustained progress

On with food prep and last meal now, then sleep

[Rich Ellis]

That’s hard to know without context mate. You’ll have heard Jord talk about the balance between frequency of stimulus and volume.

How far along your progresssion journey are you? Are you going to progress with a minimal volume dose per session? Or at you at the stage where you need tht additional attention on muscle groups?

[Rich Ellis]

Hi mate,

This is super exciting, I think you will be really well primed to benefit from a contrasting training style.

Please please drop into the educational section and lap up the PPL set up video.

Complement that with checking into some logs of the athletes and see how they apply the learnings

Then have a stab at building your new split, and share for feedback.

Then it’s time to get strong as ffffffff

[Rich Ellis]

Today was a rest day, but a long one at work. I crashed as soon as I hit the off button this evening so I’m very ready for sleep

Big push session tomorrow, very excited to beat last week’s numbers. Game on

[Rich Ellis]

You don’t “need” them, but they may help to optimise things.

Without them, I would be eating a very easily digestible meal (probably whey isolate and cream of rice) about 45mins before training, and having a whey isolate and carbohydrate shake immediately on finishing

If your sessions are particularly long, there is more cause for the intra also.

[Rich Ellis]

Very excellent leg session today, although still missing a few pieces of kit tht will be coming in phases

SL leg ext
Banded split stance leg press
Banded quad press
45deg leg press
Ham hypers
Standing calf

Prone leg curl to go in next week, and then the hammer strength hip press to follow in a few weeks

That will work well in phasing up my working volume, so I’m happy with that.

Meal prep done, last meal about to go down, then sleep

Resting tomorrow, then into push on Thursday

[Rich Ellis]

Hi mate

Personal preference, but I think I would go

Arms
Legs
Rest
Chest & shoulders
Rest
Back
Rest

Arms should be the least taxing, so I would pair this with legs and then have rest days either side of the others

I imagine you will make excellent progress here if you are vigilant with all of the principles around intensity, volume, and recovery

Please keep us posted

[Rich Ellis]

Hi mate,

My preference would be pause without ground contact, so pausing briefly under tension.