[Rich Ellis]

Hi mate,

How was your progress going on Upper/Lower? What’s the driver for changing the split?

There’s not necessarily a right or wrong, but I don’t see sense in change when things are progressing, so without that context, it’s hard to have a sensible view.

[Rich Ellis]

Leg session tonight

Very decent session, tried some lifting shoes for the pressing which did seem to make a difference, but operating in high reps, paused in the hole, exaggerated concentric so lots to keep standardised whilst progressing

Push tomorrow. One meal left this evening. Then sleep time

[Rich Ellis]

Hi mate

I like this.

As Oscar says, now for putting it into action.

Consistent execution, patient progression, relentless adherence.

Let us know how you go mate

[Rich Ellis]

Rest day today – Mondays are always s long days that go quickly

Sorted my meal prep for tomorrow and have one feed left tonight ahead of sleep and legs tomorrow

[Rich Ellis]

Hi mate

Similar to the suggestion you’ve picked up there, I typically drop my intra meal for rest days and leave the rest the same.

[Rich Ellis]

Very good upper session today – very happy with all the movements

Session went like this

Calves
Cable lat pullover
Low pully upper back row
Neutral flat press
Incline press
Machine laterals
Shoulder press
SA triceps cable ext

Resting now tomorrow with one more meal left for tonight.

Back to legs on Tuesday

[Rich Ellis]

Hi Jack,

How long have you been struggling with the elbows, where has it stemmed from? Is all pressing work inhibited?

[Rich Ellis]

Started the day at 139.5kg so we will see where tht goes over the next 15wks

For me there’s a really visible loss of thickness. It’s probably not surprising with the damage to my bicep and the resultant lack of loading through my pulling work.

I feel like I’m in a position to counter that now, so we will see what can be done

Lower session today that gave me lots of confidence that I’ll be able to bring my legs up a chunk too.

About to get my last meal, then sleep

[Rich Ellis]

What Benners said and what exactly does not feel right ? Can you be more specific please 🙏🏿

I have trouble feeling the muscle afterwards, almost like I haven’t trained it even though my intensity is on the point (0 RIR)[/quote]
Is this a very different post session feeling than your other lower session?

If so – What’s the tangible difference between the two?

[Rich Ellis]

Rest day today and a very busy one. Just stopping now and about to cook my last meal

Big thank you to Jord and Corinne for the supplement drop – got me stocked up and ready to go

Lower session tomorrow which I’m looking forward to

Aim is to start growing some muscles now having had a steady period post bicep rupture

Let’s see!

[Rich Ellis]

Where did you settle on this Kian?

What plan did you opt to go with? Has it started?

[Rich Ellis]

Pull day today and some good ground made with loads shifted. Bags of confidence coming back with some of the movements, still some work to do with others, but it’s moving!

Just about to sort last meal, then sleep

It’s rest day for me tomorrow and then into upper/lower over the weekend

[Rich Ellis]

Hi mate,

If it’s stalled for a while, I’d either rotate it out, or strip back some of the load and work in higher rep ranges for a while

I’m sure you won’t enjoy this bit of feedback, but my personal view is that PPL 6 days on the bounce is too much to sustainably recover from if you’re working really hard.

Hi Rich,

Thank you I’ll strip back to lighter loads. Will heed your advice on the rest day as well, I guess that way I’ll be able to do 1-2 sets extra volume too 🙂[/quote]
Let us know how you get on mate – get after it!

[Rich Ellis]

Decent push session tonight on the whole. Bit disappointed that I tried incline smith press and it just isn’t an option with the amount of strain it puts on the bicep

Sorted food prep for tomorrow and Friday, about to cook my salmon and then it’s time for sleep

Pull tomorrow and then rest on Friday

[Rich Ellis]

Hi mate,

If it’s stalled for a while, I’d either rotate it out, or strip back some of the load and work in higher rep ranges for a while

I’m sure you won’t enjoy this bit of feedback, but my personal view is that PPL 6 days on the bounce is too much to sustainably recover from if you’re working really hard.