[Rich Ellis]

RDL mate

[Rich Ellis]

High rep legs. Lovely in the heat!

I enjoy this session because it’s a different kind of hurt. My knees were really well behaved so I was happy.

Standing SL curl
Prone curl
Banded split stance leg press
Banded quad press
Leg ext
Seated calf

Just sorting food for tomorrow and my last meal for this evening.

Another warm one, fans at the go!

Push session tomorrow 😎

[Rich Ellis]

I think either are absolutely fine approaches, but smaller increments will, in my opinion, often lead to more sustainable progress.

[Rich Ellis]

Rest day today, and that was welcome after yesterdays heavy work

Food and supps prepped and ready for the start of the week.

One meal left tonight, then it’s an early sleep

Legs tomorrow in the higher rep session. Let’s go.

[Rich Ellis]

Hi mate

If it’s something you are likely to continue eating, perhaps you could at least prep the ingredients so you have a constant when it comes to the amount of calories in the total batch

It will of course still be very hard to control the amount of each ingredient per serving.

[Rich Ellis]

Really good back session today. Really got after it and felt a bit more like the old days

Low pulley upper back row
Overhand corner bar row
Meadows row
Barbell row
Neutral Pulldown rear delt Pulldown
High cable curl

Just about to get my last meal on, then it’s bed

Rest day tomorrow, but a chunk of my inbox to clear!

[Rich Ellis]

I totally agree with Jord mate.

This might have been a viable training set up before you reached any kind of ability to train hard, and to move some significant weight.

Once those things start happening, you simply have to start introducing more opportunities to recover.

If you read your post again, all the answers are there mate. Time to reshape your training

[Rich Ellis]

Push session today.

Cable laterals
Deficit push ups
Floor French press
High incline machine press
EZ Preacher curl

Good session, my shoulders behaved more than I thought they might which pleased me.

Just about to get my last meal on.

Back day tomorrow 😎

[Rich Ellis]

Agree with Kam.

I think you can do RDL with one of the others, all three in the same session will probably be too much

[Rich Ellis]

Second leg day of the week, and a different look to this one.

Hammy focus hypers
Camber bar hood mornings
BW box squat through 3 stances
45deg leg press – adductor bias
Belt squat
SL standing calf

Good session, everything worked well. A little more knee discomfort than I would have liked on the belt squat, but I’ll keep tweaking to find the perfect set up

I’ve fed and prepped and now it’s time to sleep.

Push day tomorrow.

[Rich Ellis]

Hi mate.

Which split allows your performance to progress most consistently?

There is a balance to be had between volume and frequency. If you are training in a pattern that allows everything to be trained twice in a 10 day window, all other things being equal, it’s likely you will allow for more volume per muscle group than if everything is trained twice within a 7 day period.

Please please do not get so caught up in this that it detracts from the factors that will make the most tangible difference

[Rich Ellis]

Another rest day for me today and a very long day at work

Just got my meals prepped and my last meal eaten. Bed now, heavy things tomorrow 🙌🏻

[Rich Ellis]

Hi mate,

You don’t HAVE to do any exercise (unless you’re a competitive powerlifter or strongman for example)

If you have solid alternatives such as those that you have identified, you programme them intelligently, you follow sound principles and have good recovery strategies, you’ll be good

[Rich Ellis]

Rest day because of work. Just on my way for food, hopefully an early night as tomorrow will be long.

[Rich Ellis]

Late to the party on this, but very much with the rest of the gang.

I think make a decision, stick with it, exhaust progress, then have a few variations available for when you need to rotate, and operate that way mate