[Rich Ellis]

Hi mate,

Great job so far.

Have the movements you’re on now been in from the start?

[Rich Ellis]

Good day today, very productive, a good workout, and a bit of rest too.

Just about to make my last meal and then I’ll get to bed, extra hour tonight with the clocks going back 😍

Looking forward to seeing the Aspinall // Gane and Parker // Wardley results, as well as Prague obviously !!

[Rich Ellis]

Hi mate,

Given the lack of context, I’ll assume everything is balanced

You might therefore lead with pull work on Upper B.

I would also have an adductor movement to Lower B

[Rich Ellis]

Really nice session over at HQ (the tbjp gym)

Such a brilliant gym. She’d loads of the highest quality kit. Training as a one off is difficult if anything as there’s so much to choose from!

Pressing kit kind on my shoulders, and felt safe on my bicep which was a real treat.

Just about to get my last meal and then sleep time for me

[Rich Ellis]

Hi mate

Either choose an alternative but “like for like” movement as Sas has suggested, or shift the rep range on this (probably 12-15) for a period of time that allows you to reset and progress.

[Rich Ellis]

Really good lower session tonight.

Very pleased with my knees for playing ball – unexpected, but very welcome!

Meant I could nicely move the weight up, particularly on the leg press.

I’d normally be resting tomorrow, but taking a trip to TBJP gym, so upper it is, resting Saturday instead.

[Rich Ellis]

Hi mate

Either is fine in my eyes, for a period at least.

Depending where you are in your rep range, you can creep load until you’re at the lower end of the rep range, obviously fighting to keep reps – the key here is patient loading, not just going all in and throwing loads more weight on everything the next session out.

Alternatively you can aim to creep reps to the top of your rep range, and then start to add load to bring it back down.

[Rich Ellis]

Push session this evening, which on the whole was decent, but my shoulders are definitely starting to push back a bit.

I’ll try re-ordering the movements, but it’s highly annoying.

Legs tomorrow and then a trip to see Jord on Friday 🙌🏻

Just about to get my last meal, then it’s sleep time for me

[Rich Ellis]

Hi mate,

Just so I’m understanding correctly, at the moment, every third week you have a double rest day, and when you get round to this double rest day, it feels like it’s needed, and then freshens you up for the next block?

Is your performance generally improving?

If yes, I don’t see the value in changing. You can’t expect to feel fresh when you’re training hard consistently.

Let your performance be a measure of whether something needs to change, not how you feel.

[Rich Ellis]

Pull session tonight, and one of my better ones in a while.

Pretty sad about my bicep now, not a fan of this training style, but do still come back to being grateful I can train at all.

Very long day with an early London visit, very pleased that’s done with!

Push tomorrow nigh, last meal going on and then bed for me

[Rich Ellis]

Hi mate,

Personal view is tht you can afford a little more volume on the lateral movements.

Other than that, get after it.

[Rich Ellis]

Monday is rest day for me.

Rubbish day tomorrow, back to London again (no offence to those who love it, but my idea of unsolicited hell)

Then back for a pull session in the evening

About to have my last meal, then time for sleep with an extra early start

[Rich Ellis]

He doesn’t, but there are lots of the gang that do a brilliant job of coaching, you’d do well teaming up with any of them mate

[Rich Ellis]

Really good leg session today, getting on really well with the new leg press stance I’ve picked up.

Also finished off with some light goodmornings, just to see if they will be workable. I’ve not been able to do a loaded hinge since the bicep rupture so this should solve that issue – I’ll see how it goes but think it’s worth trying

Rest day tomorrow and then back into PPL.

One meal left for tonight and then sleep time.

[Rich Ellis]

Hi mate,

There’s a couple of really good examples of taller guys that have done brilliantly, Josh Maley and Jamie Johal are bit 6’ 6” and managed to build A LOT of muscle over time, so stay patient.

When looking at your split choice, are there any body parts in particular that need attention, or is it a case of all round development?