[Rich Ellis]

Hi mate

You clearly have a really good idea of what you’re looking for, but it’s such better value to get adjustable, be it plate added, or powerblock style

[Rich Ellis]

Rested up today. Perfectly timed but feeling excited for tomorrow’s push session.

I weighed in this morning and tipped tge scales at 304lbs. I anticipate things slowing down a little now, which is right. Focus will remain on performance increase. With recovery factors in place, the rest should take care of itself.

On another note, great first ufc card of 2021. Really spectacular performance from Max. Absolute lesson!!

[Rich Ellis]

Agree with @haider-mehdi , it would be good to understand what the energy cost/safety risk is? Do you have an image/video?

With floor press, it will depend a lot on your dimensions. There’s no difference in range for me, the bar touches my chest on a floor press, but others might be different. This will obviously shift where and how it adds value

Consider loaded push-ups, DB press variations, and dip set ups

[Rich Ellis]

I’d have an extra rest day in there mate, three on the bounce is heavy going when it’s consistently programmed. Assuming you’re a “flat out” guy of course

[Rich Ellis]

Perhaps others might be able to make more sense of it, but this isn’t overly clear.

You’ve given us very little useful information to work with.

[Rich Ellis]

Calves and arms today guys.

Numbers and/or reps increase on all movements. Everything feeling good, body playing ball!

Session went

Calf raise
Inc dB curl
Ez curl
Kennellys
Floor French press

Higher volume on these movements, the focus is to get them strong.

I’m tired this evening. It’s been a good training week but I’m looking forward to resting tomorrow

Enjoying a rare live UFC card and getting the food put away

See where weight is at tomorrow. I’m expecting a bit of a jump!

[Rich Ellis]

So you can train Monday – Friday?

I’d probably go

Upper
Lower
Rest
Upper
Lower
Rest
Rest

[Rich Ellis]

Take a look at the list of pros mate. Plenty with a full head of hair after many years in the game!

[Rich Ellis]

What’s felt like another long working week has wrapped up, and I polished it off with a strong leg session.

I’m really happy with how it’s all going, nearly two rotations through and all the base numbers are on the climb.

Body feels good, I feel heavy, but I’m happy.

Session was low in variety, I’m working with movements that allow uninhibited effort

It went

Standing leg curl
Sissy squat
Machine squat
BB RDL

I’ll be on calves and arms tomorrow, then resting Sunday

I hope everyone has a good weekend ahead, and for those of you that managed to get some TBJP kit from the new drop, good job, it went FAST!!

[Rich Ellis]

I think there would have to be a significant amount of clothing for this to be in any way an issue

[Rich Ellis]

Hi Kai

Yep, I think upper/lower works really well over 4 days

As for programming, go and take a look in the boxing dictation section, watch the videos on how to build the sessions and the philosophy that underpins that.

I think that will be a genuinely valuable experience for you to aid your understanding.

At that point, have a go at putting that into practice and building your sessions, then you can present them to us for critique

[Rich Ellis]

A rest day today. Definitely feeling the novelty of the new movements that ha e been added to my pull session.

Legs tomorrow so I’m getting my rest in this evening and looking forward to a good sleep

I’m feeling a good chunk heavier , so we’ll see what the scale says over the weekend

[Rich Ellis]

I think a lot comes down to programming mate. One PPL doesn’t need to look the same as another.

If you programme intelligently, I quite like the PPL + Upper Lower

You could also do a 4 day upper lower or PPL rotation, you don’t HAVE to use all training days that are available

[Rich Ellis]

Goooooood pull session today. Everything is moving really nicely, all the movements feel good, I’m happy I’ve made the right movement choices. Just need to get strong now !

Session went like this

Calf raise
Chest supported upper back row
Dead stop barbell row
Corner bar row
Pulldown
Standing DB curl

Everything at the moment is straight sets. The objective at the moment is to get strong. Everything is simple, there’s a tonne of rest in my week, patience and consistency are where it’s at for the foreseeable!!

[Rich Ellis]

Hi mate

Sounds like you’ve had a productive year

For me your body composition goals are a redundant point, as I don’t see why you’d be shifting your training philosophy around that (unless of course optimising muscle is no longer the focus/area of interest)

So then the question becomes, what do you have, or what do you need to continue a progressive approach?

From there it’s a “what is possible” in terms of eliminating gaps