[Rich Ellis]

i don’t know if it would be better to replace it with 2 sets of flies or just a different pressing movement ? Or otherwise just sticking with it and maybe trying a different rep range

Definitely not flies, you’ve got to have a press for your chest mate, don’t run away from it

Try using a smith or something that gives you greater stability than a DB press and see how that run goes.

[Rich Ellis]

Absolutely buzzing after today’s session.

Found a set up that allows a hack squat, so for the first time in as long as I can remember, I’ve got a squat variation I can get after consistently

Just had my penultimate meal, bit of chill now. Very excited for tomorrow’s road trip to see Jord and piece together a push session in the tbjp gym

[Rich Ellis]

Move to something with less stability constraints and see if you can keep it going , so smith press , or a machine press

Hello guys thanks for the answers but I’m already doing the smith machine incline bench [/quote]
An incline machine then. Let’s take the substance of the advice and apply it to specific circumstances

[Rich Ellis]

Rest day Friday!

Very welcome end to the week, and with it a rest day from training.

Excited for the weekend, busy day tomorrow along with a leg session, and then off to see Jord on Sunday 🙌🏻

One meal left tonight, and then a longer sleep than I’ve managed this week

[Rich Ellis]

Hi mate

Really pleased to hear training is flying and you’re feeling great.

This is super vague, do you want to list some supps you want to talk about?

[Rich Ellis]

Hi Adam,

Does caffeine affect your sleep? I ask as I like very stimmy pre-workouts, I also have to train c19:00 and yet I sleep very well.

You may already know that’s a non-starter for you, my point is not to assume you will have affected sleep just because lots of people do.

If that’s not an option, agree with the others, pumpage is a brilliant option

[Rich Ellis]

Hi mate

Lots of good options available now to cater for different preferences and needs.

You’ll see a variety of wedge heights and boot structures based on what you’re looking for.

Refine your search a little around what you’re need, and you’ll get some good comparison tables to show where different shoes are strong.

[Rich Ellis]

As J says its really just a time and overall building more muscle issue

It sounds like what your doing is working very well and well thought out.

Your Delts look pretty decent to me. That hole your talking about is slimy were your bones and muscle insert etc

So no exercise I’m missing here to get wider shoulders?[/quote]
Erik, respectfully, the answers you have got are all “time, consistency, relentlessness”. No one has gone “wait, you’re not doing X, Y, Z exercises? No wonder you’re not as wide as you’d like”.

You’ve had the answer you needed, get to work.

[Rich Ellis]

Really really good pull session tonight. Real contrast from yesterday’s push session, body behaved really well and strength is nicely creeping up

Much needed rest day tomorrow, then back into legs on Saturday

About to tuck into my last meal, then multiple fans on to help with a sleep!

[Rich Ellis]

I think the PPL R UL R split is a really good option. Alternatively you can just go PPL R PPL R and not worry too much about how everything fits into a 7 day week.

I appreciate you enjoy being in the gym, it’s definitely a positive that you enjoy your training so much, but as I’m sure you’ve heard over and over, those rest days are so important for facilitating progress, both in your physique, and in performance.

[Rich Ellis]

Hi Tom

Sounds like you’re well lined up mate and doing a good job of getting stuck into it.

Stay consistent now, keep working really hard, and enjoy the progression!

[Rich Ellis]

Just out of curiosity, if you have a push session with 3 sleeps recovery, does that mean you’re running PPLPPLR?

Hey Rich. Yes, i do 6 on 1 off. I’m now deep in deficit but when in caloric surplus i could progress that. [/quote]
Hi mate

I know it’s probably your preference to be in the gym more often, but two rotations of PPL without a rest day is tough even in a surplus. In a deficit, I’m not surprised you’re starting to struggle with lifts.

[Rich Ellis]

Push session this evening, and whilst my elbow continues to improve which I am very pleased about, my shoulder was doing anything but playing ball tonight, which means the dips I was hoping to make a start on were definitely not happening.

Pull session tomorrow, then resting on Friday

All good and supps sorted for tomorrow, about to get my last meal and then I’ll sleep

[Rich Ellis]

Just out of curiosity, if you have a push session with 3 sleeps recovery, does that mean you’re running PPLPPLR?

[Rich Ellis]

Are you in a calorie surplus? Is your body weight going up?