[Rich Ellis]

If you’ve just stalled the movements, it might not be the split that needs to change, but a rotation in the movements. This should stimulate a new phase of progress in the movements, which will hopefully translate to your physical development also

[Rich Ellis]

Leg day

The less taxing of the two in an effort to spare my knees, and recovery

Four work sets of each, with the final set being a 3-part rest pause

Seated leg curl
Adductor
45deg leg press (narrow quad stance)

It’s getting repetitive, but I’ll be looking forward to tge sessions where I can have long enough to put in the volume and variation i would like

Back day tomorrow ??

[Rich Ellis]

There’s a balance isn’t there, and the answer will not be the same everyone

Where are you in your training life?
What are your current goals?
How well are you on top of recovery factors?

[Rich Ellis]

Agree with all the above

It’s obviously ok to skill care about it, but don’t compromise a life changing experience.

[Rich Ellis]

Arms and delt top up!

I keep all my movements isolatory on this session as I don’t want to build up a host of neural fatigue

With only having an hour to train at a time, I’m training more frequently, and that means being sensible with movements

It went

Bicep machine curl
DB curl

Cuff laterals

Stirrup extensions
Overhead stirrup extensions

Cuff laterals were 5 straight sets off 90s

All the arm movements were three work sets with the final one being a rest pause set

I’ve got legs tomorrow, this will be the lighter of the two sessions, trying to keep my knees happy and again manage overall fatigue

[Rich Ellis]

What Oscar said, and with the addition of a typically more exaggerated knee bend with the RDL. This should remain constant, or close to constant along the way. SO many people now are conventional deadlifting and calling it an RDL.

[Rich Ellis]

The guys have given you top advice here mate. It’s a definite art to understand when you need it, and it’s an important factor to be in tune with

As you get more experienced you will pick it up more intuitively, but great guide for you above

[Rich Ellis]

Rest day today folks.

Had an incredibly busy day, but I’d always rather have it that way

Looking forward to an arms and delt top up tomorrow

Got my food prep done, one meal to go And it’s bed time

[Rich Ellis]

Hi mate

I think you’d want to programme in movements that you can repeat and progress.

Depending how you’re set up, you might be able to work it with a given session, but you’re almost certainly not going to be taking advantage of what sounds like a great breadth of quality kit.

[Rich Ellis]

Push this evening, and I’m pretty happy with what got done

Sticking to the higher sets and less movements approach at the moment as it’s far more time effective which is critical with the short session allowance

Four work sets of each. 2 c8 reps, 2 c15reps

Inc machine press
Flat narrow machine press
Overhead machine press

Starting to put together how sessions will look when they’re unrestricted, and very likely I’ll go back towards the hybrid approach I saw my best results off a few years back.

Rest day again tomorrow guys, then back in on Thursday

[Rich Ellis]

Hi mate

A few different ways to go in my view

– Time off (I wouldn’t call this a de-load, I’d call it time off!)

– Reduced volume

– RIR

Depends how deep you are, how your mindset is, and what your focus is

[Rich Ellis]

Rested up today gang ahead of a push session tomorrow

Food and supps are prepped, got my last meal cooking now and then it’s bed

Not sure how much you guys have followed, but very much looking forward to the latest clothing drop! Jord and Corinne have absolutely nailed it!!

[Rich Ellis]

Ultimately you have to make this work for your life mate, but if there’s a way you can get over the fact that you’re on a rotation, I’d encourage you to – especially as you are getting on well with the split!

[Rich Ellis]

Legs this afternoon

It was compounds only. Really pleased with the movements. Knees seem to be getting better week after week so I’ll keep managing them and hope that trajectory continues

Pivot leg press
Box squat
Smith squat

I’ll rest tomorrow and then have a push session on Tuesday

Catching up on the UFC card from last night. One meal left to sink.

[Rich Ellis]

Hi mate

How are you finding your performance in the upper/lower sessions?

What is your recovery like?