[Rich Ellis]

I think you’ve identified that you can’t change it mate, it’s happened, so I really wouldn’t stress it.

I’m with Hilly, I have my pre about 2hrs before I train and then an intra shake

Always aim to keep things fixed to the plan you have created (with the understanding that your plan is intelligently put together), but there’s little value in stressing over a one-off.

[Rich Ellis]

Rest day today gang. Back on upper tomorrow.

[Rich Ellis]

Hi mate

I know we’ve been over some of this.

I think you really need to trust the templates as they are written. They are incredibly successful, and that’s for a reason!

Fully apply yourself to the sessions and to the factors surrounding

I will be amazed if you don’t make good progress!

[Rich Ellis]

Leg day!

I’m as twisted as the next guy, as in, I like the hurt, but I have to say, this upper lower split does test you psychologically- there’s ZERO let up!

SL Curl
Hinge squat
High bar squat
RDL
Calf raise

[Rich Ellis]

Sorry, for clarity, you want to do a muscle round instead of the set/rep prescription you’re currently following?

Agree with the gang. I’d only pre-programme a deload when strength training. Clare has highlighted the signs to look out for to tell you when it’s time

[Rich Ellis]

Upper today guys and a battle on some of the movements to progress, but they all moved!

Chest supported upper back row
Underhand Pulldown
Straight bar curl
Cable lateral raise
Cable crossover
Dips

[Rich Ellis]

I think you should be eating the number of calories you need to eat at that point to achieve what you’re trying to achieve

For me, if you’re hungry, deal with it, don’t let that dictate your kcal increase

[Rich Ellis]

I think double training can work really well in strength sports, but less commonly in hypertrophy focussed programmes

I think you have to be able to have a VERY training focussed lifestyle (think Oxygen crew) for this to skew towards being of benefit. But that’s just my view

[Rich Ellis]

Rest day today.

I’ve been tired all day so glad to have some time to rest

Upper tomorrow, and the numbers are getting increasingly daunting to beat – that’s the fun bit though, right?

[Rich Ellis]

I think it can be useful for those in a position to employ it properly.

Unfortunately the vast majority of people are not, and it will quickly become an “easy out”

You have to be SO in tune with yourself, SO honest with yourself, that most will totally mess this up

[Rich Ellis]

Agree with Clare and Tim, BUT, bench press is a bit different for me, and here’s why….

For a lot of people, flat barbell bench press is a disaster for your shoulders. If you are looking for maximal chest development, you’d have your elbows flared high, but you guessed it, that’s also massive stress on the shoulder joint and AC joint.

Sebastian’s technique will likely give you far better longevity, but it is of course focussed on moving maximal poundage, not on maximising hypertrophy

[Rich Ellis]

Really happy with my leg session today. Back to a “full session” and no issue with my ham. Just have some strength to make back up!!

SL Curl
Hinge squat
High bar squat
RDL
Calf Raise

Two work sets of each (three of calves).

[Rich Ellis]

Personally I’d go

Machine
Cuff cable
Seated DB

Standing laterals will almost always end with more momentum in them than the other variations

Just my opinion

[Rich Ellis]

Rest today guys ahead of legs tomorrow

Expecting to be able to run a complete session which I’m really looking forward to

[Rich Ellis]

Agreed with the group, it’s an excellent movement.

Remember you have a choice in the way it is executed. When you say it seems to have little control, it certainly doesn’t need to be that way!

I personally prefer the banded variation to a free weight when using external load, but that’s a preference