[Rich Ellis]

Hi mate

We want to recruit the high threshold motor units to maximise hypertrophic opportunity.

We do that by reaching failure, and the sweet spot seems to be 5 reps and up.

Your loaded sets will recruit these earlier, but as others have said, you tend to avoid the metabolic fatigue

With the chest press, as Bish has said, it’s more stable, so you can channel everything into grinding.

Focus on continuing to work to failure, and on progressively overloading session to session

Have energy balance, protein content, and recovery factors in place, and you’re on to a good thing mate

[Rich Ellis]

Another rest day today guys due to being away with work but I’ll reshuffle my days in the week

Legs tomorrow so time to sleep

[Rich Ellis]

Exactly with Jord on this. Good options to rotate !

[Rich Ellis]

Rest day today guys. Away with work so the food prep has paid off. I’m just about to have my last meal and then get some sleep.

[Rich Ellis]

Hi mate

You could absolutely flip it to lead with lower if you prefer. Your exercise selection can ensure that you aren’t hampering the following session though.

I’d definitely follow the education and ebook advice on session creation mate. From that point you can get stuck in, work incredibly hard and incredibly consistently until you stall, and then tweak things accordingly and start to skew sessions to meet your individual needs

I personally would prefer the upper/lower (or lower/upper) as a start point, but if you’re really attracted to the alternative you suggested, get stuck in mate.

[Rich Ellis]

Back session done!

Upper back low pulley row
Corner bar row
Stirrup Pulldown
Upper back Pulldown
Dual DB row

Two rest days now, and away with work so a tonne of food prep sorted and one meal left this evening.

Looking forward to sleep, it’s been a week!!

[Rich Ellis]

Agree with Clare, but would add tht the upper/lower splits are also typically low volume so don’t give the luxury of not working all the way in your sets like some higher volume training systems do.

Mastering this will serve you well, both for getting prepped for a DC system, but also for your training life in general.

[Rich Ellis]

Leg day two……

Standing SL curl
Split stance leg press
Leg ext
Ham hypers
Seated calf

High rep, high volume, and a really good session

Resting now with my last meal still to go

Back work tomorrow, so big sleep required

[Rich Ellis]

Hi mate

I agree with Oscar here, I don’t think pre-planning deloads is really feasible with the philosophy you are approaching this with.

With regard to the split itself, really hard to give any valuable feedback without understanding the session content

[Rich Ellis]

Push dayyyyyyy

Many sets of….

Cable lateral raise
DB lateral raise
Machine overhead press
Machine dip
Crossover press

Really good session, numbers up, shoulders playing ball

Legs again tomorrow, last meal to sink, then bed

[Rich Ellis]

Hi mate

I don’t think you have to sacrifice the pre meal to skew a few more carbs to your pre bed meal, I think you can do both

I agree with Meg and Phoebe though, if you can push to an hour pre, I imagine you’ll be in a pretty good place with how clean those ingredients are

[Rich Ellis]

Rest day today. Last meal is just minutes away and then I’m hitting my bed

Food and supps are prepped and ready to go.

[Rich Ellis]

Agree with Bish here, this should be nice and shoulder sparing for you!

Have a play on the machine with different set ups, have a play with different elbow paths , you’ll get a sense of how it’s going to work for you

[Rich Ellis]

Well I thought it was rest today, but I was wrong. Arm day !

High cable curl
DB preacher
DB curl

Tri pushdown
Behind neck rope extensions
JM press

Just on now with food prep and my last meal. Tomorrow definitely is a rest!!

[Rich Ellis]

I really like goodmornings, but they can definitely get away from you with form creeping.

I personally preferred them with a bar across the rear delt “shelf”, I think a safety bar is an extreme position to start them in.