[Rich Ellis]

YES excellent quad and calf session.

Really excellent today, knees were behaving, lifts went up.

Having a minute and then getting on with my last meal.

Pull session tomorrow, tike to get thiccccc

Seated calf
Standing calf

Banded split stance leg press
Banded horizontal leg press
Leg extensions
45deg leg press

[Rich Ellis]

I’ll mostly echo the above mate.

First and foremost, what does “full ROM” mean for you? If you’re trying to force yourself into positions your body isn’t able to achieve, yep, you’re probably not in for a good ride.

Working through a full ROM for you, absolutely mate, go get it.

Operate in a controlled and precise fashion, and you have every chance of staying healthy.

[Rich Ellis]

Very angry meathead. Unforeseeable circumstances at work meant I was unable to lift weights today. Annoying, frustrating, but happens.

On with food prep for tomorrow now, and then my last feed for the day

[Rich Ellis]

Hi mate,

As others have said, you need to consider where you are, what you want/need, and what you are likely to maximise/adhere to.

I’m not sure if you have, but if not, I’d spend some time working through the educational videos on the site, they will give you a really good insight into the philosophy and implementation of full body, upper lower, and PPL splits.

It’s good information to be armed with, even if that rules them out for you.

[Rich Ellis]

Rested up today, and I’ve just finished off my food prep and have my last meal to eat

Early start tomorrow so I’m straight to bed after this feed.

Tomorrow is quads and calves. Very looking forward to getting stuck in

[Rich Ellis]

Agree with the guys, a good way to bring an element of control and standardisation to your movements.

You’ll notice a lot of the team in here using quite a subtle pause, enough to add that element of control transitioning between eccentric and concentric, without it becoming hugely elongated.

[Rich Ellis]

Good push session today guys, still very happy with this at the moment.

It’s light on total work, but I’m using it as a grace period for my shoulders before I get rolling.

Big warm-up protocol, followed by…..

Cable laterals
X-over press
Narrow grip pushdown
Rolling DB tricep extensions
Guillotine JM press

Just on with tomorrow’s food prep and my last meal this evening.

Resting tomorrow, then a big run at it to close the week out

[Rich Ellis]

Hi George,

Totally agree with Clare.

She has a great opportunity now to do some theoretical and applied learning as she starts her training “journey”.

It’s most definitely worth investing time to watch and digest the educational videos, and then to start building the learnings into her training.

Definitely please encourage her not to rush. These foundational stages are absolutely fundamental to what comes later down the line.

[Rich Ellis]

Rested today gang ahead of my push session tomorrow which I’m very much looking forward to

Just sorted food prep for tomorrow, and about to get stuck into my last meal

I was fine on Sunday but the clocks moving absolutely buried me this morning so looking forward to getting to my bed!

[Rich Ellis]

Hi mate

Agree with most of what has been said already.

Some of it depends how hard you train, and that is a really really difficult parameter to measure.

At the very least, I think you should be running PPLR but also prefer what the group have presented as a suggested split

[Rich Ellis]

Hams and calves today. Really good session, absolutely loving my training at the moment

Single leg standing curl
GHR (prone curl out of order)
Hammy hypers
Rear kick
Standing calf
Single leg calf

Rest again tomorrow and then push session on Tuesday

Meal prep done, last feed coming up and then bed

[Rich Ellis]

In my view it is very much dependent on what your body allows you to do.

You do not want to us load to force yourself into positions your body can’t tolerate.

As the guys have said, this looks good enough if that’s the end range you can currently hit.

It’s good to have an aspirational position, but please stay aware of what your body is capable of right now.

[Rich Ellis]

Rest today guys after a long day at work. Literally sat here falling asleep as I type

Two meals left to go and then my bed

I’ve got a ham and calf session tomorrow which I enjoy, so looking forward to that

[Rich Ellis]

Hi mate

You’re quite right, volume will play a roll in how feasible it is for you to recover between sessions

As Kiera has suggested, this will also depend on your recovery factors

If you’re an intermediate to advanced lifter, I would start with the educational section and run through the videos for upper/lower and PPL.

See where you lean, and start at the lower end of the scale with your volume. It’s easy to start creeping that up where required

Hope that’s helpful mate

[Rich Ellis]

Pull session

Overhand Pulldown
Neutral Pulldown
Overhand upper back low pulley row
Dual DB row
Cable rear delt
High cable curl
Rope hammer curl

Very excellent session, really enjoyed it. Numbers steadily creeping, which is of course the fun bit

On with food prep and last meal now, then it’s bed – long day at work tomorrow