[Rich Ellis]

Really good push session tonight. Gaining confidence in my bicep session by session, just need to force myself to stay patient and progress steadily.

Beef mince just cooking, one more feed and then sleeping.

Legs tomorrow 🙌🏻

[Rich Ellis]

There’s no perfect split for anyone. But you can look through this forum and there’s tons of ideas, the videos, and JP’s YouTube

You can also post right here photos of yourself and some info about your current training and level of experience and we can help you more

yea thats what i meant a perfect plan for each individual regarding time, focus and other things they might consider important 🙂

[/quote]
Becaise of that though, you are always going to have to apply what you learn to your unique set of needs.

That’s the key, what applies, what doesn’t? How does it apply?

Figure that out, and you’re in a good spot.

[Rich Ellis]

Good pull session tonight. Very pleased with the progressions, managing to break a bit of a mental barrier with concern over my bicep.

Home and food prepped for tomorrow, just about to get my last feed and supps and then it’s sleep time

[Rich Ellis]

Give it a go mate, but ultimately, something has to be first, and if your arms are a priority, you have to prioritise them!

[Rich Ellis]

Mondays are rest days

Busy one to start the week but a productive one.

Not a big fan of rest days, but they’re definitely needed.

Sorted my meal prep and now just getting my last meal before it’s time for sleep

Pull day tomorrow and I want to edge everything forward again , it’s a choice!

[Rich Ellis]

Hi mate, there’s always one that will ask isn’t there – is there anything at all you can do on your legs, or totally out of the question?

[Rich Ellis]

Legsssssss

On the whole a good session, but had to lean towards high rep sets on my pressing, knees weren’t loving life today

Need to bite the bullet and get these ostinil injections I’ve been rattling on about for god knows how long

Sorted food prep, two more meals tonight and then rest day tomorrow

Really good UFC card, enjoyed that more than most of late.

[Rich Ellis]

Hi mate,

Definitely rear delt and not something internal to the shoulder joint?

Have you had any issues on pull work?

Agree with Allison, if it’s not something you’re able to pin point yourself, find a good sports therapist for an appointment

[Rich Ellis]

Really good upper session this afternoon, and a really good vibe in the gym today.

Everything got increased nicely, no niggles or worries, really good day.

Last meal has just gone in, looking forward to a good sleep tonight and then big leg session tomorrow

[Rich Ellis]

I’m confused Jack, why/how were you training chest two days later on a PPLR set up?

Just felt recovered that all . So I said I’ll train it again [/quote]
But that’s then at the detriment of everything else, so there’s a longer period without stimulus for that.

Let progress on your lifts be a good measure for you.

Your chest doesn’t need to feel fried to be making progress.

Your best friend once you have a progressable set up, is consistency. Repetitive consistency. Over and over and over and over

Not deviating and doing rogue sessions, just forcing progression on your programme

[Rich Ellis]

Fridays are rest days

It’s been a long week, but back in in the morning so just getting my last meal.

Food prep is done, about to cook my steak and then get to sleep.

Big upper session to look forward to in the afternoon!

[Rich Ellis]

Agree with Maddy Stefan.

Yes you want to have the weight under control, but don’t let that exaggerate to a point where loading is massively compromised.

[Rich Ellis]

Good leg session this evening, definitely benefiting from the light knee wraps on the hip press.

Just sorted tomorrow’s rest day meal prep.

Need to work on Saturday so not so much of a break over the weekend, still have upper/lower to dive into.

Beef mince and chicken coming up, then sleep

[Rich Ellis]

I’m confused Jack, why/how were you training chest two days later on a PPLR set up?

[Rich Ellis]

Push session tonight. Very happy. Everything moved, but the important bit, nothing felt vulnerable.

Need to not rush of course, but genuinely excited to move things.

Food all prepped for tomorrow, last meal in the oven – feed and sleep 🙌🏻