[Rich Ellis]

PPRLR seems to be tge one most of the really hard trainers are doing well off at the moment mate, but as Kevin has rightly pointed out, there’s so much variance in individuals based on your lifestyle and recovery capacity.

EOD is by no means a bad way to go if the sessions are set up well

[Rich Ellis]

Rest day today gang. I’ll be back in tomorrow but tired this evening so pleased I’ve had chance to recharge

[Rich Ellis]

I agree with the gang, it’s not optimal, and there’s no reason not to be optimal

Let’s step away from this “whole milk is high in fat” rubbish though, it really isn’t. It’s what, 3.5%? Oats are 7-8%, but yes, relative to skimmed milk there is obviously more fat.

As the group have said , there are far better choices, don’t use offseason as an excuse to just do whatever. The reason you see so much ridiculous progress from the guys and girls on here, is because they are on it ALWAYS!

[Rich Ellis]

Good today – “density” done

It’s taken me a while to figure out tge right volume and frequencies with time restricted sessions, but I feel like I’m about there

Three work sets of each

Barbell shrug
Barbell row
Weighted hypers
Calf

I’ll rest tomorrow and then into arms (with compounds that will touch chest and back) and then legs on Thursday ??

[Rich Ellis]

Agree. Certainly no need for a 3-4s pause either

[Rich Ellis]

Rest day today team. Big steak, UFC, then getting after it tomorrow

[Rich Ellis]

How long are you going away for Philip?

Lots of people like to continue training whilst they are away, but chances are you’ll have different kit, it sounds like you’re going to have to compromise what you’re doing anyway

Don’t be afraid to take the week off. It’s not often we get chance for a proper period of rest. If your holiday can be that, take advantage when you get home.

[Rich Ellis]

Pull today guys

Rear delt machine
Upper back row
Chest supported back row
Neutral grip Pulldown
Assisted pull-up

Strength up on everything, it’s working much better having the split between pull and “density” with current time constraints

[Rich Ellis]

Hi mate

A few options – Barbell press? High incline press? Banded Smith? Move gym?

[Rich Ellis]

If you’re going in lower, don’t have a lower back load the day before.

If you programme intelligently, it can fit into either

[Rich Ellis]

Push today gang

I went

DB lateral raise
Neutral grip chest press
Flat chest press
High inc press
Stirrup pushdown
Stirrup overhead extensions

Good session, shoulder felt like a bit of a plonker on the neutral grip press of all things, but a play with the seat height will fix that

I have pull tomorrow. Just dropped a big steak and potato, now to sleep!

[Rich Ellis]

Hi mate

I’d certainly go with a relatively modest surplus

If you literally just go after the number as fast as possible, you will gain an unnecessary amount of fat.

Find your balance, then I’d go with small jumps, 300-400 extra kcals/day. Increase as you stall, but be mindful of your “look” along the way so everything is t focussed entirely on the scale.

[Rich Ellis]

Control is important, but I wouldn’t consider that a TUT technique. Don’t confuse the two.

[Rich Ellis]

Rest day guys and I was ready for it

Just waiting for my last feed and then bed

Looking forward to push tomorrow ??

[Rich Ellis]

Hi mate

I’d keep movements free on this day, so avoid anything chest supported as a primary

I think Trap Bar DL is a good shout for when you’re confident to tackle it. What are you like with RDL variations? A lot of the time the issue with the conventional DL is the set-up, so an RDL avoids this.

If that’s a “no go”, then yes, barbell rows and dead stop rows are a good move