[Rich Ellis]

Hi mate

I’d try not to fixate on a percentage figure, as unless you’re going to get a DEXA scan, or be underwater weighed, it’s probably not going to be accurate.

If you’ve been tracking your body fat % with a method that you have been standardising protocols for, this could be useful to measure change, but identifying a number is, in my view, pretty meaningless.

[Rich Ellis]

Second pull session and this one has all my lower back loading in it

Just two movements, with three work sets of each, then some biceps as I am lacking BIG TIME so shifting the emphasis of this session that way

Straight handle corner bar row
Block barbell rows

Incline DB curls
Machine preacher curl
Stirrup cable curl

Decent session, this is a new one so now have my working weights but pretty much got them right.

One meal left in about 90mins, then bed time for me

BIG UFC card so very much looking forward to catching up there tomorrow

[Rich Ellis]

Hi mate

I don’t think frequency is a problem, you can always adjust volume if needs be

Do you have lower back loading movements in your leg session?

[Rich Ellis]

Hi mate, my pleasure, that’s what the community is for!

Can I suggest that the best step for you is to spend some time in the education section working through the videos

If we just give the answers to you, you don’t have an opportunity to really build your own knowledge base

That will be fundamental to good decision making moving forwards

Once you have watched and digested the content, have a go at implementing your understanding and building a new split

At this point we can review for you

[Rich Ellis]

Push rotation 2 today

Another decent one, I don’t like the absence of pressing but it’s the only way my shoulders are going to allow this to happen these days

SL Calf Raise
DB Lraise
Rope Overhead Tri Ext
Tri Pushdown
Pec Deck
Incline machine press

Decent session, definitely got some good work done and will have reference numbers to go after next time.

I’m on with my last meal, then it’s bed

[Rich Ellis]

Hi mate

Let’s put exercise selection to one side for a moment.

You’ve essentially got 28 fail points in this workout. That probably is quite a lot, especially so when we see that you’re training four days on the bounce.

I imagine you’re not seeing a great deal of (if any) performance increase?

For me, I would restructure your split, bring your volume right back by shedding the RP sets, revisit your exercise selection, and start a fresh, with more emphasis on recovery days, and performance increase

Just my thoughts mate

[Rich Ellis]

Hi Braulio, there doesn’t appear to be a question accompanying this – how can we help?

[Rich Ellis]

Leg day done

Really pleased, the random quad “pull” has cleared up, although I was sensible, and just did one work set of each of the presses rather than the usual two

Adductor
Seated leg curl
45 deg leg press
Pivot leg press
Split stance leg press
Leg ext
GH hypers

Food is prepped for tomorrow, everything is set for my push session

One meal left to sink this evening, then it’s bed

[Rich Ellis]

If your body allows you to live nicely through the movement, yes it could be mate.

Like Mike, I would favour a Smith variation vs a free bar unless you are very very proficient at the movement

[Rich Ellis]

Rest day today after yesterday’s pull session and ahead of tomorrow’s leg training

Another busy day, but glad to have got some rest in

Last meal is on, meal prep is done, it’s soon to hit the hay!

[Rich Ellis]

Don’t worry about measuring volume per week. You are not bound to a seven day cycle.

Look at the stimulus you need to create in each session, and the days you need to structure in to recover sufficiently

This shift in mindset will really liberate your training

[Rich Ellis]

Hi mate

As the guys have suggested, I highly recommend you dive into the education section

It’s great you’ve gone away and done some reading, that won’t be wasted, but there are a number of videos that will help you build various splits, and articulate why

Once you’ve done that, have a stab at putting something together and bring it to the pages for critique

Hope that’s helpful mate – enjoy, it’s great content!

[Rich Ellis]

I think there’s merit to a conventional width grip, and to a snatch grip mate.

I’d milk one and then start on the other when you need to switch in.

[Rich Ellis]

Pull day today!!

DC calves
T-Bar upper back row
SA chest supported lat row
Neutral Pulldown
Overhand Pulldown
Assisted pull up
Preacher curl machine
Hanging leg raises

Really good session, everything up which is a happy place.

Resting tomorrow and just about to do my food prep.

Legs on Thursday so should be nice and fresh!!

[Rich Ellis]

Hi mate

Do you have a need to use it? If not, use whole food options, if you have a real need for it, and it digests well for you, no problem