[Rich Ellis]

Hi mate

I’m with Oscar. Periods of sustained progression won’t always be easy to come by, so don’t be in a hurry to look for more more more.

Embrace the progress, string it out for as long as you can

[Rich Ellis]

I’m with the gang here mate, and as Sas says, you can shift the bias with your body angle and grip width

[Rich Ellis]

Pretty good leg session this evening. Bit disappointed I couldn’t make the pendulum work for me, but a single leg press variation was definitely a good win!

Just on with food prep.

Two meals left for today, then rest day tomorrow

Bit of jogging around required this week because of a work commitment, but everything will get got!

[Rich Ellis]

Very good upper today. Really happy with how it felt, definitely applied myself more without inhibition of my bicep. Not reckless, but much improved

This whole block is about training only. Getting it back on track. Finding out where the line is, which movements are good, and which are a definite no.

One meal left in about 40mins, then sleep

Legs tomorrow, knees might show up, they might not – find a way regardless.

[Rich Ellis]

Max 2 rotations for me, 3 imo is too much and you lose some adaptations neurologically with lifts

Agree with Kuba here, I’ve always found having too long between repeating a movement hampers my progress.

There are people that go very well with it, but I prefer a slightly higher frequency

[Rich Ellis]

Looooooooong week wrapped up with a rest day.

I’m late to bed but can sleep in a little tomorrow. Got a load of jobs done this evening

Upper session tomorrow which are getting more and more exciting which is a nice feeling.

Sleep now, much needed!

[Rich Ellis]

Yep, agree with what’s been said here mate

Split squat and a smith squat are great options in this situation

[Rich Ellis]

Much much better leg session tonight

Knees just played ball a bit better than last time out which was happy

Resting now tomorrow and then back to upper/lower over the weekend

Enjoyed my first week of dropping weight and just focussing on the lifts, I’ll run this through to start of Jan and then get after it.

[Rich Ellis]

Hi mate

My view is that you’re not giving enough recovery for some bodyparts

I’d honestly simplify this mate to either

Upper/lower/rest/repeat

Upper/lower/rest/push/pull/legs/rest/repeat

Push/pull/legs/repeat

I don’t think it needs to be more complex than that.

[Rich Ellis]

Nice push session tonight, highlight being a good jump in load handled on the presses

Looking forward to legs tomorrow, but first it’s time to eat my last meal

Sleep can’t come soon enough!

[Rich Ellis]

Agree with the gang that performance is a very useful measure of your programming

If you’re able to progress for consistent periods , you’re probably on the right lines

[Rich Ellis]

Good pull session tonight. Definitely pushing through the hesitance with my bicep, but still erring on the side of caution.

Calories have been dropped, all training focus now is on getting in the best spot I can for a push post Christmas

Last meal just going in, then sleep. Push day tomorrow 🙌🏻💪🏻

[Rich Ellis]

Hi mate

A huge amount of this comes down to what you want out of it in my view.

The next layer of variability is aligned with what your needs are. How your body is holding up, how your body is recovering, how it’s reacting to energy intake and and and

In short, the game hasn’t changed. It’s reacting and programming for your needs and your responses.

I know that’s really open ended, but it’s the case mate. You’ve learned a lot about yourself – apply it!

[Rich Ellis]

Back round to Monday and that means a rest day. Nearly done, one meal to sink and then it’s time for sleep

Pull day to kick the training week off tomorrow 🙌🏻

[Rich Ellis]

Hi mate

I think if you’re excited about giving it a go, a full body programme will be really rewarding as it’s such a contrast to the body part splits you’ve run previously

As the gang have rightly said though, whatever gets your juices going is a good guide to follow