[Rich Ellis]

Nice pull session this evening after a long day/night last night

Just about to have my last meal before a longer sleep tonight and back on legs tomorrow afternoon

Moved some weight on my rows which was nice, looking forward to keeping those creeping up

No food adjustments this week, see how the coming week goes and make a call at the end of it

[Rich Ellis]

Hi mate

First shift I’d make would be moving your pull work to the start of the upper session

You’ve acknowledged that the push work is taking up significant energy as you move into your pull movements

Prioritise them in order before looking to volume increase.

As an aside, well done with the progress, brilliant effort!

[Rich Ellis]

Rest day today, although long day down in London at an awards evening with work.

This is the latest I’ve been up in as long as I can remember, definitely time to sleep!

Pull session tomorrow evening, so need my rest!

[Rich Ellis]

Hi Marcus

I guess there are some very obvious objective things you can do, like ensuring machine set up is the same as- seat height, handle position etc…

Then it’s about discipline of execution, Jordan and Kuba speak a bit about that on episode one of the podcast

As Allison says, you can then video and review

[Rich Ellis]

Push session this evening which went very well, really happy with how my elbows are coming on, and nothing antagonised my shoulders, so that’s happy

At an event with work tomorrow, so a rest day with pull moving to Friday

Just about to get my last meal and then it’s sleep time

[Rich Ellis]

Hi mate

The gang have highlighted some real positives here, a good way to get extra calories in which have little impact on appetite.

Additionally, if your training tends to go longer than 90mins, you will likely see a real benefit to the intra supps.

[Rich Ellis]

Hi Alexis,

Totally with Oscar here.

The educational videos are a brilliant resource that will give you a good insight into the philosophy around the session creation.

Take a look and get that base level understanding, then apply that to some programme design based on the kit you have available to you

Then, if it’s helpful for you, drop those sessions over to us to have a look at and we can share some thoughts.

[Rich Ellis]

Legs this evening and it was WARM!

Very very happy with the new leg press variation. Let me work through a complete range of reps, finishing with a set of 8 which is more loading than I’ve managed on any other piece

Back and food prep sorted, started the new podcast episode with Jord and Kuba

Long day tomorrow finishing with a push session, but excited to get in for it

Last meal in about 20mins, then out for the count.

[Rich Ellis]

Did it go away?

[Rich Ellis]

Resting today.

Back from work and sorted food and supps for tomorrow

One meal to go this evening and then an early night. Trying to get more sleep in where I can

Legs tomorrow which I’m ready for

[Rich Ellis]

Hi Muhammad,

As Rhea says, it’s common to drop reps as you increase load, that’s why we typically work with rep ranges rather than a single figure target.

You can then work the reps back up with the new load, or microload to continue to progress.

As for how many reps you drop per kg increase, that’s quite person dependent, and often relative to the percentage increase.

[Rich Ellis]

Upper day today. Very nice session, only thing compromised is my pressing, but until I’m somewhere with specialist machines,
I think that’s just my reality so getting on with what I can

Two meals to go this evening, food prepped for tomorrow which is a rest day, then back round to legs on Tuesday

Got a disrupted week this week with having to be away with work on Thursday, so will have to move days around a little

Bodyweight nicely sat at 142, so slowly slowly creeping up

[Rich Ellis]

I’ve no idea mate. People are born differently and bred differently. I don’t know anything about you bar the context you’ve given, nor am I qualified to speak intelligently about it.

What’s clear is that you are very sure you don’t sit well with anything high volume/duration.

Whether you want to try and change that is up to you.

As a species we do harder things than a couple of hours in the gym, but as I say, I’ve no idea what’s motivation vs discipline for you.

[Rich Ellis]

I’m not sure question 2 is relevant is it? You would typically adjust volume up if you have a longer recovery period following, but the whole precontext of you doing things this way is that you “can’t” run higher volume, so I think the point is moot.

On rotations, I think that often depends on the volume of quality options you have available, and your personal preference for repeated movement frequency.

At the very least, you need two options for each, but then depending on options available to you and personal preferences, you might have 3 or 4.

[Rich Ellis]

Leg day today, was largely a success with big jumps forwards on most movements, but a bit of a reminder that the hack squat I thought was going to be in for progression, isnt there

One meal left tonight and then a good long sleep ahead of upper tomorrow