[Rich Ellis]

I’m in agreement mate. I think Upper/Lower will be a really good option.

If you want your sessions sense checked when you’ve put them together, by all means drop them in here for critique.

If you’re not already aware, there’s a really good set up video in the education section.

[Rich Ellis]

Lower 2 done, and everything significantly up from first time around, but also knees feeling way better than the first run through.

As a reminder, session goes

– Preacher machine
– Abductor
– Prone Leg curl
– Leg ext
– 45deg Leg press
– Ham focus hypers

Prepped meals for tomorrow, upper day lined up.

One meal to go, then sleep time

[Rich Ellis]

I think just work in higher rep ranges but still to 0 RiR.

Whilst you wait for your extender you can go from 6-10 to 10-15 to 15-20 to 20-25

It won’t take that long for your extender to arrive, and it certainly won’t be a 3 session jump from a max 6 to a max 20

[Rich Ellis]

Rest day nearly wrapped up

Been a busy and productive day, but ready to get back to it tomorrow

Food is prepped, it will stay the same this week and see what impact that has.

Fully anticipating the need to jump next week.

Lower 2 on the cards for tomorrow evening.

Final meal in a little under an hour, then tike to hit the sack

[Rich Ellis]

Hi Max

Please can you write your sessions out in their entirety.

Thanks

[Rich Ellis]

Upper 1 dusted

Really pleased with how that went. Everything up, and everything feeling better with it.

Weighed in this morning and got maintenance calories bang on the money, no increase or decrease at all

Very slow creep up from here

Rest day tomorrow, and a longer sleep tonight.

[Rich Ellis]

I think the nuance to the session is unnecessarily complicating things.

In honesty, I’d fall in with a conventional PPL and prioritise target areas by programming accordingly.

[Rich Ellis]

Hi Thomas,

When did the stalling of progress start for your high incline and reverse pec deck?

[Rich Ellis]

That’s second rotation of lower 1 done, and it’s gone well.

I think I will reintroduce sleeves for my pressing movements, but will stick with the steady progress and the higher reps

Everything up in load or reps, would expect it to be that way just now, but not taking it for granted

One meal left and then sleep. Upper day tomorrow afternoon, so see if that goes as smoothly with the progress, obviously have some caution to execute with my bicep, but managed an increase in the direct work this evening, so will be cautious, but looking to progress.

[Rich Ellis]

Hi Matteo,

Agree with Oscar, 6 days on the bounce is too much when you’re training hard, it just isn’t sustainable.

Either what you have proposed, or PPL R UL R which is another really good split.

[Rich Ellis]

Rest day today, and that’s my first cycle through all of my sessions on this upper/lower split

Back to the start tomorrow, numbers set, something to beat, away we go!

One meal left tonight and then sleep. Another warm one coming tomorrow, then it starts to cool down I hope !

[Rich Ellis]

Hi mate,

When you say diet is staying the same, do you mean you haven’t increased calories for 10 months?

hi mate sorry i dont think i written this correctly to be honest but i have increased the calories ive taken my bodyweight from 77 to 91kg in this space and my strength has went up alot i just meant recently had the same meals anf everything but my shoulder press has just went down significantly [/quote]
Thanks mate, that’s clear

What a Oscar meant by a “deload” was reducing volume, reducing proximity to failure for a week, or even taking additional days off

If you’ve progressed consistently and solidly for 10months, it’s likely you’ll need to do that, unfortunately none of us can just progress indefinitely

After the deload you can reset your numbers, or you can even substitute your movements for like for likes

I think it would be good to go through that process before swapping split.

[Rich Ellis]

That’s upper 2 wrapped up, and another good one boxed off.

I feel fortunate to be able to do so much this soon after a bad injury, but I won’t pretend I enjoy the training style nearly as much – needs must, and it’s keeping my head balanced.

Session went

– Nautilus Pulldown
– Stirrup Low Pulley
– Machine Laterals
– Tricep Cable Ext
– Incline Machine Press
– Flat Machine Press
– Cybex Calf

Really enjoyable movements, body feeling surprisingly good.

Will see where weight is sitting after a week on full training at the weekend

One meal left tonight and a rest day tomorrow

[Rich Ellis]

The app wasn’t working for me yesterday, but it was lower 2, which went really well, so all set with my lower movements

Session went

– Preacher Curl
– Abductor Machine
– Prone Ham Curl
– Leg Extension
– Leg Press
– GH Hyper

Leg extension is the duplicate movement from session to session, so running higher reps in Lower 2

Really happy with how it all went, Upper 2 this evening, and then rest day tomorrow

[Rich Ellis]

Both the oats and whey and the eggs with toast/porridge are really good and quick options mate. In full agreement with the team!