[Rich Ellis]

Hi mate

On the whole I like it, a few observations/comments.

Why single leg DB RDL?

Why single leg wide stance leg press?

I’m assuming you want to prioritise your push session, is this down to relative weakness (either anteriorly aesthetically, or strength)? Typically the pull and leg sessions will have the most systemic demand, so would sit one of those with a rest day either side, but I’m sure you’ve thought it through

[Rich Ellis]

Today was a leg day.

Tweaked my groin a little which is frustrating, but it’s manageable and I’ll be sensible

Straight sets were

Leg press
Split stance leg press

Clusters

Prone leg curl
GHR

Toe press

[Rich Ellis]

No mate, gone with the ab machines. Very different feel to the facility now

[Rich Ellis]

Provided you programme intelligently I would expect a higher frequency to yield better results than once per week training

[Rich Ellis]

Pull today. Good session.

Hammer curls up to 44’s which is good for me
Barbell Curl up to 50kg, again, decent for me

Calf raise

———-
Clusters for back

Underhand Pulldown
Chest supported row (underhand) – New movement, very enjoyed it. It’s staying

[Rich Ellis]

thank you for the response, much appreciated

i was doing wendlers 531
but i tried doing it quicker and doing squats 3x a week and deadlifting 2x a week

it has worked in the past and i made extremly fast gains and 10kg on my squat a week, so i did it again this time around on my current bulk.
but this time around my body just wouldnt respond. once a week just seemed like slow progress for me.

thank you though i will reduce it to once a

week now on both. thanks again????☺????

Don’t be in a rush mate, not much happens over night in this game ????????

[Rich Ellis]

hey corrine, i am a bodybuilder but i incorporate 4 – 7 rep work

and is this rich ellis you are talking about?

Hi Jas

I’m going to start unhelpfully by saying…. “it depends”

It is hard to speak with certainty without seeing your full programme laid out, but there would be few cases in either a strength or hypertrophy context where I would see it as optimal to be repeating high percentage loading of the same variation of the lift with such high frequency.

[Rich Ellis]

Back at it today guys and got it on with a good push session

I’m in a funny place at the moment in that I’m delighted to be able to load my pressing again after so long, but I’m also now close enough to be unable to avoid drawing comparisons with days past, which is depressing.

Still, as Jord said to me, this is where I am, so this is my starting point,

Straight sets were barbell decline bench press, worked up to 190kg x 9, incline DB press, 80’s for 5

Push down for triceps

Cluster sets

Rear delt fly and lateral raise

[Rich Ellis]

LEG. DAY. DONE

Good session today, bumped all my weights up and movements felt particularly on point

I feel as though I was well prepped, I watched Jord’s latest leg training video last night, and Kuba & Meg’s pre-workout…. was always going to be a good session ????????

[Rich Ellis]

I appreciate the reply man

Yeah I think that’s the approach I will take, see which one works best for me

Both systems can and will work well, just be sure to give whichever one you opt to start on a fair amount of time. Don’t give it 3 weeks and decide it’s not working.

If you’re going to definitely try both, it makes sense to start with Kuba’s suggestion of upper/lower and then when it’s had a good run, revolve into a PPL as Haider prefers

Either way, programme intelligently, work hard, enjoy the ride

[Rich Ellis]

I think people (I don’t mean you specially mate) should stop looking at training as based on a weekly basis. So don’t look at it as 4 one week, 3 the next. It’s simply 1 on. 1 off. No need to over complicate it imo.

That’s great that your progressing. I think realistically doing full body push and then pull as an experienced lifter like yourself means that certain exercises will be getting pushed to the end of sessions and not necessarily ‘attacked’ as hard. I know if I started with legs and hit 3/4 working sets then tried to be progressive with upper body exercises, that would prove somewhat counter productive – or at least I think there’s more effective methods.

Personally, I would opt for either
A: a Push lull legs split with 2 cycles

OR
B: An upper/lower split with 2, or 3 cycles – this ensures decent frequency for your weak body part and allows a number of different sessions to progress alternative exercises.

Hope that helps.
____________________________
http://www.trainedbyjpclothing.com

I’m with Joe’s advice mate.

Lots of ways to structure both PPL and Upper/Lower splits, so a separate conversation but either of the systems will be fruitful if everything is in place

[Rich Ellis]

Rest day today, and needed before tackling legs tomorrow

[Rich Ellis]

Pull day today

Moved RDL to snatch grip RDL until I max it out.

Significantly harder…. WORK TO BE DONE!

Aside from that, good day on prone row so happy with the back movements.

[Rich Ellis]

Have you tried across the body mate?

[Rich Ellis]

Push session today, delt lead.

High incline machine press
Cable cuff laterals

Cable x-over

X-over cable extension
Rope overhead extension

Happy with the numbers, happy my shoulders are playing ball ????????