[Rich Ellis]

Excellent pull session tonight. Really in my groove with this set of movements now

I will add either a hinge or a free row, but wanted to wait until it’s all levelled off and lined up

Got my meals prepped for tomorrow, last meal for tonight is cooked , having that shortly and then a good sleep

[Rich Ellis]

Hi Angelo,

They are one of the least taxing things you will do, I’d keep them in both if you are able to progress them doing so.

[Rich Ellis]

Excellent push session this evening, really happy now with the exercise set up and order

Just on my last meal and then it’s sleep before a big pull session tomorrow

[Rich Ellis]

Hi mate

I’d probably add a ham focussed hyper extension here. As that strengthens you can swap it out for an RDL, but initially will almost certainly be easier to get some stimulus to the ham through a hinge.

[Rich Ellis]

Rest day today, I’m back and food prep is sorted for tomorrow

Three day run now of push / pull / legs. Excited to get stuck into it.

Very happy for Sas getting his O qualification at the Toronto Pro, very well deserved

One meal left to go this evening and then it’s sleep time.

[Rich Ellis]

Hi Damian,

I think the important thing here is that you’ve tried it both ways, and you’ve identified which works best for you.

Why that is the case could be down to many factors, but the thing that impacts the quality of your sessions is knowing which order helps you perform best.

On an aside, do you not even have a set of squat stands in the gym that you can unravel the bar from?

[Rich Ellis]

Thanks for your answer. But let me tell you, when I Trained with yates, Flex wheeler, Chris Cormnier, and some old school pros ( i’m a little old ) the prioritywas to recuperate the muscle, and dont repeat again the same muscle. So recuperation training ppl , UL, don’t let the muscle rest. But well is only a opinion. Thanks.

Honestly do what you prefer and enjoy! The reason people do ppl and upper lower is to hit the body parts more frequently. So more frequency for the majority or people will serve you well

[/quote]
Hi Nicolas,

As Jord references, there is always a relationship between frequency and volume (I would argue intensity as well) so not a case of ignoring recovery by training a muscle more frequently, more to consider the stimulus (type and volume) required to support progress, whilst being recoverable between sessions.

[Rich Ellis]

Legs dusted to box off a good weekend of training.

Very happy with how everything is feeling, the new kit is definitely letting my knees get happy again, and with that comes more confidence in the movements

Food prep sorted for tomorrow’s rest day, then push on Tuesday evening

Just one meal left to go for tonight, and an early night on the cards

[Rich Ellis]

My view here is that people often find it easier to progress over a significant period of time with distinct rep ranges for each movement.

You will hear the lower rep range set referred to as a “top set” or “loaded set” and the higher rep range set referred to as a “back off” or “down” set.

Look at 6-8 reps for the top set, and 10-12 or even 12-15 for the back off set.

[Rich Ellis]

Hi mate

Personally, I eat a whole food meal c2hrs before training, then immediately before going onto the gym floor, I have a mix of MPS Max, Clear Iso, and creatine.

I then drink my carb drink through the first 2/3-3/4 of the session, and then on completion, have a whey isolate and carb meal.

C2hrs later I then fall back into whole food meals

[Rich Ellis]

Very good pull session this afternoon. Granted, still early in the movements so progress should be coming readily, but it is, and when progress is there, it’s to be embraced.

Leg session on the cards for tomorrow, all movements sorted there, so looking forward to just getting stuck into the session rather than considering pain mitigation as a matter of norm.

Two meals to go tonight , and the plan is an earlier night.

[Rich Ellis]

Aaaaaaand that’s the week wrapped up

Just polished off my last meal and it’s time for bed

Rested today, pull tomorrow and then legs on Sunday, so looking forward to going in fresh.

[Rich Ellis]

Hi Milan,

A few comments

1) In my opinion you’re not helping yourself by having 3 strict “touch” reps, and then a load of reps that aren’t consistent. Stop the set when you can’t complete the next full rep.

2) You’re on a really low rep range. Start again in a higher rep range, you then have some movement to add load and stick within a boundary.

3) Get some 0.5kg plates to allow you to microload the movement.

[Rich Ellis]

Push done.

Good session again tonight, everything up, and got the set up sorted on the incline machine press

Just sorted tomorrow’s food and am about to get my last meal.

I’ve got a rest day tomorrow and then back in for pull on Saturday

[Rich Ellis]

Hi mate

My view is that a conventional deadlift doesn’t work brilliantly in an upper/lower split, but an RDL can go nicely in your lower day.

As Michaela and Kerry have said, useful to see your programming, as a free row on upper day might not be the best choice with an RDL on lower day.

Just my immediate thoughts