[Rich Ellis]

It’s a rest day today, and not only am I glad if it following a few tough training days, just like every true Brit, I’m struggling badly with the heat (and moaning about it!)

Food prep is done, one meal to go this evening and then it’s trying to sleep with multiple fans on the go!

Push tomorrow

[Rich Ellis]

If they’ve got really bad it might be that you need to treat your calluses a bit, either shaving them or hardening them.

Chalk will be a good addition as Clare mentions as you will have less slip in your grip.

Fig 8 loops have their definite pros and cons, but if you want to talk using them for deadlift variations, there’s few better people you could take advice from than Bish

[Rich Ellis]

Leg day today

My knees are behaving with this approach, so I’m happy

Prone leg curl
Horizontal quad press
Split stance leg press
45 deg leg press
Ham hypers
Seated calf

Everything has bumped up, it was super hot and probably lost the weight of a bikini athlete through the session, but I’m set with meal prep, and one meal to go

Resting tomorrow, which I have a feeling I will be very grateful for

[Rich Ellis]

I agree with Oscar mate. Please don’t be in a rush to move to a different split because it’s deemed “better”.

It’s “better” when you are truly ready, before then, you’re skipping progress levels.

[Rich Ellis]

Arms today which was fun

High cable curl
45deg DB Preacher
Supinating DB curl

Rope overhead extensions
Pushdown
JM/Skull crusher hybrid

I’ve got two meals left tonight, then a good sleep before a big leg session tomorrow

[Rich Ellis]

Hi mate

These don’t look excessively long at all.

There’s the odd bit you might be able trim, but if you’re really struggling to make it through these, I’d suggest taking a look at your recovery strategies and your general levels of work capacity.

It might be that you need to dilute the sessions down into a different split, but unless you are obscenely strong, these shouldn’t be unachievable for most.

[Rich Ellis]

Nath and Clare have nailed this, I’ll just add that your suggested method gives you absolutely no idea how much food you are taking in per day. You are left with a total unknown, which isn’t helpful for understanding what our bodies respond to, and how.

[Rich Ellis]

Back session done and dusted

Moving numbers up on everything horizontal, the vertical pulls remain an area of caution for me, so working on a more metabolic stress approach as I very gradually creep them

Low pulley upper back row
Corner bar row
Dual DB row
Upper back Pulldown
Mid-neutral Pulldown

Really enjoyed the session, movements all feeling comfortable to move up over the weeks

One meal left tonight, then a good sleep

[Rich Ellis]

Hi mate

The guys have already made good headway into this, I’m really just reinforcing your thinking.

Kuba and Oscar have asked pertinent questions to ascertain “why”, but whatever the reason, if your recovery is out of sync from your volume and intensity, you’re going to end up spending an unfavourable amount of time recovering before you can start adapting.

Try to consider the points the guys have raised, do so honestly, and see where we get to.

[Rich Ellis]

Got my days wrong, it was push today 💪🏻

Bit of a mixed bag. Most of it was really good but I’m going to have to take out the overhead press. I can’t load it without it starting to niggle so I’ll switch it out

Pull tomorrow, currently on with meal prep. One meal to go and then sleep

[Rich Ellis]

I think Oscar has nailed this

Assisted pull-ups or rack chins.

They are more uniform each rep as you are in a stable line with no body swing.

Both very good choices mate, so take one all the way, then the other

[Rich Ellis]

Rest day today guys with legs done yesterday

Just sorting food prep for tomorrow, then my last meal, and then sleep before my pull session tomorrow

[Rich Ellis]

Yep I’m with the team here. Far away from training mate

[Rich Ellis]

Clare, Oscar and Meg have nailed this for me.

Start from scratch with the movement mate and reconsider your loading.

[Rich Ellis]

After two days off, it was legs today

All high rep, and still slightly higher volume.

My knees are enjoying it at the moment, and that’s the biggest win for me right now

Prone leg curl
Banded quad press
45deg leg press
Ham hypers
Standing SL calf

Just sunk my last meal. Food prep all set for tomorrow. Bed time now