[Rich Ellis]

Hi mate

I think first of all you need to really honestly assess whether you’ve optimised arm training within a blended split? Has your movement selection and execution been excellent?

For the sake of this, we will assume “yes” just so we can move onto the split, but if not, obviously address that first and give it a fair run to notice change.

As for the split, I think 4 on the bounce is too much mate – assuming you’re training to the principles we work with on here.

@ajmorris makes a good suggestion that is often overlooked, and that’s adding some arm work to leg day.

If you prefer to opt for a stand alone, I’d couple push and pull together on consecutive days, then rest, and then couple arms and legs into another pairing on consecutive days, again, followed by a rest day before coming back round to push.

[Rich Ellis]

Rested today after legs yesterday which was a good call.

I’d normally be into push, but I’m training with Jamie (Giant) on Tuesday and he’s on Push then so I’ll do pull tomorrow

[Rich Ellis]

I like them mate. Only real observation of note is that there doesn’t appear to be any direct bicep work. Do you do that in a different session or do you choose not to train them directly?

[Rich Ellis]

YES TEAM!!

Leg day today and absolutely smacked it after an extra rest day.

Everything was a top set followed by a down set with additional fail point (rest pause style, c20 seconds rest)

Seated leg curl
Adductor
45deg Leg Press
Pivot Leg Press
Leg Ext
Calf raise

Resting tomorrow, then pull on Sunday ??

[Rich Ellis]

I like it mate. Take the sets all the way and there is plenty there. Keep progression consistent and you’ll do well off this

[Rich Ellis]

Totally agree with Clare and Oscar mate.

If you have all boxes ticked, think about substituting like for like movements. We can’t linearly progress indefinitely, so at some point we need a change of stimulus – it looks like you may have reached that point!

[Rich Ellis]

I think two is a good start point mate. It gives you enough differentiation to eek out progress for longer, but not so long that you defamiliarise with the movement

[Rich Ellis]

Rest day today guys, not much to report other than a busy day at work and plenty eaten

[Rich Ellis]

You’ll see a lot of us use a leg extension or curl before the compounds. This might be more focussed around maximising knee comfort, but none the less, an isolation preceding the compounds that we largely find effective

[Rich Ellis]

Aligned with the gang mate, don’t worry at all – carry on with the rice milk if it works well for you and you like it

[Rich Ellis]

Pull today

Like the session, just a crap day

-Rear Delt Machine
-Barbell Row
-Low Pulley
-Pulldown
-Assisted Pull-up
-DB Curl

Resting tomorrow before legs

[Rich Ellis]

Very much with Kevin

Decide what’s most important to you and implement accordingly

[Rich Ellis]

Exactly as Clare said. A dextrose and EAA shake will be cheaper than a meal!

[Rich Ellis]

Rest day today guys, getting ready for a big pull session tomorrow

All fed and watered, now just to get the sleep in

[Rich Ellis]

Hi mate

I’d normally “centre” the bench by lining it up where I think is right and then bringing the bar down to touch the bench.

Only practical way I can think of making sure it’s perfectly in line is by using the spirit level app on your iPhone. If you’re an android user and they don’t have that, I’m pretty sure you’ll be able to download one