[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

[Rich Ellis]

Very happy with this evening’s leg session

Seated leg curl
Prone leg curl
Leg extension
SL hip press
45deg leg press
Adductor

All the movements in flats, the wedged heel antagonised my knees far too much last time out so this is me set now

Just sorted tomorrow’s supps and meals, now it’s time for last feed and then sleep

Push tomorrow which I’m feeling very excited to get after

[Rich Ellis]

I agree with Louis. I’m older and a bit beaten up, so starting my leg sessions with ham curls and leg extensions really helps me when I get to the pressing variations.

Adductors though are performed with a static knee, so not helping with your goal of “warming up your knees”

[Rich Ellis]

Hi Joe,

It’s not uncommon for movements later in the session to be a bit more of a grind, but something has to be first, and something has to be last.

Instead of looking for a full rep, have you tried microloading?

Get some 0.5kg plates, one either side is an increment of 1kg, which over the three weeks is 3kg. It’s all progress.

[Rich Ellis]

Rest day today which had been decent.

I’ve given up trying to have some downtime and am just going to feed and sleep for an earlier night.

Legs tomorrow which I’m looking forward to 💪🏻

[Rich Ellis]

Agree with Kam here mate, very likely something that can be fixed with a wedge, in the form of a lifting shoe or an attachment for the platform.

You are right in that positioning your feet higher up the plate will likely help with heel contact, but be mindful you will be compromising knee flexion.

Ideally you have the wedge to help maintain knee flexion but through a stable base.

[Rich Ellis]

Really good pull session this evening – nice vibe in the gym, progressed everything up, so happy all round.

Resting tomorrow, then legs on Wednesday which I’m already excited for

Just about to get my last meal whilst listening to Jord and Kuba on the new podcast, and then it’s sleep time.