[Rich Ellis]

First run through of my second upper session. Really enjoying this split, even if the hamstring is being an issue

Chest supported upper back row
Dead stop barbell row
Underhand pulldown
Cable curl
Cable lateral raise
X-over
High incline press
Close grip push ups

Rest tomorrow and then some decisions to make ahead of Thursday’s scheduled leg session

[Rich Ellis]

I will to a point agree with the team

Of course, excellent movement execution should be paramount

BUT

There will be movements that just don’t “feel” as good as others. That doesn’t necessarily mean that it’s a “better” movement

There are exercises that will add a tonne of value to your programme that you don’t “feel” as much as something that most of us here would consider “fluff”

Have your execution faultless, attack, go to the places most wont, you’ll do just fine

[Rich Ellis]

In an upper/lower i would have it in your leg day mate, but not followed by a lower back loaded day.
Does that make sense?
I think it’s a really good rationale for going to upper lower, and really refreshing that you’ve broken away from the crowd who tend to see itvas a sign of being less advanced, which is just silly

Yea that makes sense rich ???????? thank you very much for the help,
Sure If it’s gonna give me an extra advantage to make new gains I’m all for it, I think a lot of people won’t try it because it hurts there ego, and I’m not feeling the PPL at the moment so change up is good[/quote]
I’ve also just switched back to upper/lower mate. 3 sessions in and hyped!

[Rich Ellis]

Thoroughly pissed off. Hammy not playing ball

Session was

Hinge squat
Split squat
High bar squat
Calf raise

Would ordinarily have a Ham Curl in there, but that would have been a poor decision today

[Rich Ellis]

If you get strong on this I imagine you will have some serious stability issues in staying on the bench! You do not want that to be the focus of the movement

[Rich Ellis]

Yeah I agree with the guys here. I’d wager that you have a good amount of hip tilt going on at the bottom, and that’s not desirable

[Rich Ellis]

Rested today with legs tomorrow

Hammy is still very tight so will have to see how hard I can push it

[Rich Ellis]

Hey I had a similar question. If I’m using the full body split JP advises should I plan stiff leg deadlifts as one of my heavy lower exercises and squats on the other? Or is it better as a heavy upper?

Hi mate

I wouldn’t use this as a comparative for squats. I’d keep those as “thigh” movements with solid contributions from quad and ham – so maybe a leg press

Stiff legs are a great movement, but very posterior heavy

Also, if you’re hellbent on the snatch Grip Variation, consider the extra stress on your back musculature

[Rich Ellis]

First session in my new upper/lower split

All straight sets. I’ll ad a second fail point to the down set as I get a better gauge of fatigue

Seated DB L.Raise x 3
High incline press x 2
Ez Cable French Press x 3

Supine upper back row x 2
Chest supported lat row x 2
Behind neck Pulldown x 2
Duel cable curl x 3

[Rich Ellis]

I would start with whatever optimises your hip hinge

Your set up and Tim’s set up both work

Literally go for the one that gives you the best performance …. for a start anyway

Look to add some kilos to the big movements

Get it mate!

[Rich Ellis]

Rest today

I’m going to be shifting to an upper/lower split for the foreseeable future. Not something I’ve done since I powerlifted, so excited to see what the outcome is

[Rich Ellis]

Very much with Clare, depends on the rest of your programming

With relation to load, if you can’t get any more additional weights, get some bands go to increase the resistance

[Rich Ellis]

Pull work today

Chest supported upper back row
Chest supported lat row
EZ Pulldown
Dead-stop barbell row
Shrug
EZ cable curl
DB curl

Thinking about a radical change, but need to run it by the boss

[Rich Ellis]

Hi mate
I think it’s a really good system, but be true to it and give it a fair chance. Actually, also be fair to it by being honest about your training intensity
What I would say though, personally, is that I think you’re overplaying in your mind how long a few months off is.
Provided you’ve been vigilant with your diet, I think you can expect a swift return with either approach

Thanks a lot buddy, so in your opinion it is worth to give the system a try [/quote]
Yes mate. Commit to it. Give it everything it deserves and you deserve. I’d be truly surprised if you don’t see some really good results

Keep us up to speed mate

[Rich Ellis]

Rested today, big pull day tomorrow gang ????????