[Rich Ellis]

I personally wouldn’t be training Upper/Lower 5 days on the bounce.

Take this as it’s intended mate, you need to choose something and stick with it.

It’s great you’re inquisitive and looking to learn, but at this point, pick a full body or upper lower split, programme your sessions, be prepared to work REALLY hard, consistently, accurately, patiently for many months, and you’ll be in a really good spot.

[Rich Ellis]

Good run at adductors and quads today. Knees are definitely benefitting from the combination of the TBJP Nutrition Joint Stack, and the quality of the kit over at the new gym.

Progressing my presses nicely without the need for sleeves or wraps, which would have been unthinkable to me a month or so ago.

Not happy with where I am, but definitely happy with the direction it’s going.

Food and supps prepped for tomorrow’s back and hams session. Hoping the pinch on my pec doesn’t get in the way of anything, but will judge it as we go.

Big steak meal in a couple of hours, then an early night.

[Rich Ellis]

Hi mate,

Agree these don’t need to be logged from a perspective of contribution to effective work, but I personally do like to keep a track of the jumps I’ve taken, as much to understand what works well from both a priming for strength, and from a making my joints comfortable perspective.

[Rich Ellis]

Push session today. Broadly very happy with everything, but did tweak my right pec a little on the gym leco flat press – annoying, but stopped in time.

Everything else was very good, and numbers up.

Definitely starting to thicken out a little, which is a nice feeling.

Just on my last meal, then it’s sleep – legs tomorrow which has been creeping forward well over the last few sessions, so excited to move it on

[Rich Ellis]

Now she is relatively much stronger, why can’t her warm up sets reflect that?

Very aware we each have a preference in how we warm up, but if your 200kg represents plate weight on a machine, that’s 5 plates per side.

1.5pps, 3pps, 4pps – then work sets.

[Rich Ellis]

Rest day today and properly feeling it which is a good place to be.

Long day at work, food shopped, food prepped, and now last meal in whilst I have a bit of chill

Work in the morning and then push in the afternoon which I’m game for.

First hoping I can sleep in the heat !

[Rich Ellis]

Hi mate, if you don’t have a need for additional volume, you can choose one or the other in my view – run it to ground, then swap it out for the other

[Rich Ellis]

Very good back and ham session this evening.

Strength is starting to pick up quickly now I’ve got a good consistent run in.

Got all food prepped for tomorrow’s rest day and about to have this evening’s last meal before sleep.

[Rich Ellis]

Hi John,

There’s different ways to approach deloads.

A reduced volume might be one, but in your case, won’t be an option by the sounds of things.

Another is reducing load/intensity. Either working in the same rep range and reducing the load of the movement, or reducing reps performed so in both cases you are working with 3-4 RiR.

Or, as you’ve suggested, take some days off training entirely.

No right or wrongs, the more experienced you get with implementing deloads, the more attune you will be to which method is “best” for you and your current situation.

[Rich Ellis]

Hi Rob,

6 sets on push with 4 sleeps should be good. Obviously there’s a need for you to find out how it works for you, and you’ll get feedback from your progress on that.

No reason for you to dive into it expecting anything other than it to be successful though mate.

Get after it. Be patient, be consistent, be accurate, work hard 🙌🏻

[Rich Ellis]

Legs this evening – well, adductor, abductor and quads. Hams will be with the pull work tomorrow.

Really good session, very pleased I’m in a position now to work hard on the pressing, and with naked knees, NOT something I expected to be the case.

That said, I’m so frickin’ weak it’s not funny, but expect that to be set right over the next 6 months.

Had a long day down in London, which (no offence to Londoners) is my idea of hell, especially in the heat, so was very pleased to have my blow out session.

All food and supps are prepped for tomorrow, and about to get stuck into my last meal before sleep.

[Rich Ellis]

Chest supported T Bar is a good movement, but you can’t see it as a direct replacement for the BB row, as Jord says, the lower back loading gets removed

If that’s desirable, good swap, if not, you need to make up for the erector work somewhere else.

[Rich Ellis]

Rest day today.

Very long day today, but back and cooked, prepped my meals and got supps ready for tomorrow’s leg day.

Just getting my last meal and then it’s sleep time – trip to London tomorrow which isn’t my favourite thing to do, but will be back to get after it in my leg session.

[Rich Ellis]

Hi mate

When you “blew up” on the Dorian split, what were you doing food wise?

Have you been operating in a calorie surplus for the Upper/Lower and the Full Body splits?

[Rich Ellis]

Nice push session this evening. Much cooler today which was nice!

Cable x-over
Rope extensions
Gym Leco flat press
Neutral incline press
Machine laterals
Calves

Elbows feel fully taken care of now, still have ongoing shoulder issues but the machines in the new gym allow me to get much more stuck in.

Just sorted tomorrow’s food prep, rest day before legs on Tuesday.

Steak meal left for this evening and then sleep