[Rich Ellis]

Hi mate

As the others have said, I would order your session based on priority. Lower vs upper. Anterior vs posterior.

I personally would group all of my lower and all of my upper work together rather than bouncing around.

[Rich Ellis]

Push session boxed off. Happy with that one, particularly the overhead machine press. More and more confidence there, and that always makes the weight feel light.

Just getting my last meal, then sleep

Pull tomorrow, then a rest day on Friday

[Rich Ellis]

Rich, been reading through your current and past logs. Curious on your approach to Cluster Sets, particularly DC-style RP sets.

Did you ever experiment with a DC-Style RP set followed by a straight set or vice versa? If recovery is there and we want to add volume to an RP set, would you prefer to add an additional failure point or rest then perform a standard straight set after? Hope that makes sense – cheers!

Hi mate

I really like rest pause sets for increasing density of effective reps.

There’s no doubt they do hit you a bit harder though, so I would recommend using them strategically.

Some people struggle with standardising progress, so this needs some careful thought if you’re a “progressive overload” guy.

I would also suggest that some movements just lend themselves better than others, so picking the right movement can make all the difference.

I would personally order your straight set before the rest pause set, and I would start with less than more total volume whilst you figure out your recovery capacity.

Hope that helps a bit mate.

[Rich Ellis]

I’m with Marc here mate. In this situation I’d make a leg press variation heavy on the inner thigh

[Rich Ellis]

Very late session tonight, long long day.

With that said, was buzzing for my leg session, and it went very well.

I put some light wraps on for my pressing and they felt great, so I probably will stick with that.

Just about to cook my steak, then it’s bed. Push tomorrow

[Rich Ellis]

Hi mate

Typically chest, hams, tris will tolerate less volume, so be mindful there of recovery capability.

You can probably push quads, glutes, lats, medial delt, bi’s a bit more, but again, have a play and see what works for you.

You also need to consider time between training the same bodyparts again, as an example, the leg session in the PPL sequence has one fewer day to recover going into your lower session, than lower to legs. So your lower session can probably nudge the volume up.

Start more conservatively than not, and see how you tolerate it. Adjust from there.

[Rich Ellis]

Rest day today and a day off work as well. Lots of full on rest had, now time for my last meal and then sleep

Legs tomorrow which I’m extra looking forward to

[Rich Ellis]

Agree with the guys Tim, looks really well thought through

Now it’s about relentlessly getting it done.

Let us know how your progress goes

[Rich Ellis]

Nice pull session this afternoon

My arm is a mess after yesterday, but thankfully it’s superficial so didn’t impact my session

One meal left tonight and then a sleep before rest day tomorrow

[Rich Ellis]

Hi Ryan,

If you’re going to keep volume super low, do you still need to split the session?

I’m not interested intending to be provocative, but if you’re going can get it done in one session, I woukd with an upper/lower as the frequency is already high.

[Rich Ellis]

Well, a good day in the gym considering the nurse tried to remove my vein during the blood let (without actually successfully taking the blood)

Meant that I trained with significant caution, which I don’t like, but got a decent session completed

Just getting my last meal and then I’ll be going to sleep.

[Rich Ellis]

I’m with Hilly, sorry, I’m not sure what you’re trying to describe.

I would work to a range of motion your body allows without having to be forced by external load.

[Rich Ellis]

I really wouldn’t worry too much about what other people are doing.

What you will see with people that are successful with their training is that they have found a way that works for them, probably feeling little pressure to conform to any set “way”.

It’s very very difficult to tell you what will work best for you, but you’re working out the things that don’t work well for you, so keep learning and discarding the things that don’t work well, whilst doing more of the things that do work well.

[Rich Ellis]

Another really good leg session tonight. Bit of a step up from the last one. Movement quality was better, load was up, reps were up, can’t ask for much more than that

Busy morning tomorrow, then blood let, then bit of a gap and then a push session in the early evening

Salmon meal just cooking and then sleep time for me

[Rich Ellis]

So I’m looking at upper lower rest upper lower the weekend rest family time.

I’ve watched the education video and it’s brilliant.

So I think push focus upper then pull focus up 9 exercises each session.

Quad focus Lower then hamstring and glute focus for lower with biceps in lower

Thinking maybe start with 2 sets per muscle see progress/recovery

Appreciate everyone’s feedback back🙏

Sounds bang on mate. Let us know how you get on, and if you have any exercise selection queries