[Rich Ellis]

Very very good leg session this evening. Really happy with my warm up strategy now for my knees, and properly buried myself in leg press, not been able to feel like that for a long time which was really happy.

Sorted tomorrow’s food prep, push session on the cards. Hoping to reintroduce dips if I can

Just about to have my last meal and then sleep time

[Rich Ellis]

Hi Erik.

What rep range are you working in? How high quality is your movement execution?

Additionally, how long have you been running this split?

Really important you are accurate with your movements, and that you recognise it’s not going to be a quick shift. If you are training progressively, accurately, and in a calorie surplus, it’s very likely you are adding tissue.

[Rich Ellis]

Hi Capo

There are lots of different split set ups that can be effective if well programmed so that you balance volume and frequency, and work very hard, very accurately, and very consistently.

You probably need to consider what is most important to you, process or outcome.

There will of course be a balance there, but if you are highly focussed on an outcome, picking a split that gives you the best opportunity to reach that goal is the “best” way forward.

If you have a high desire to try new splits, by all means do, but give yourself a good run once it’s selected to give you every opportunity to progress over a sustained period.

[Rich Ellis]

Today is Monday, and Mondays are rest days for me

Busy start to the week, but wouldn’t have it any other way.

Home and food prep sorted for tomorrow. One meal left before bed and then a good sleep ahead of legs tomorrow

[Rich Ellis]

Hi mate,

The objectives are not aligned of the two mechanisms of training.

It’s not just the rep ranges, it’s the intent of what you’re trying to g to achieve.

One is being as efficient as possible at moving weight from A to B and back to A again. The other is focussed on gaining muscle tissue across your physique.

You can incorporate the power lifts into a hypertrophy programme, but unless you’re not wholly focussed on a specific outcome, applying powerlifting principles to achieve hypertrophy related outcomes just doesn’t make much sense.

[Rich Ellis]

Really decent upper session today, very pleased with all of the movements , definitely think I’ve made some ground on the pressing

Rest tomorrow, food prep is done, having to make another calorie jump as weight has stalled

Absolutely fine with my food at the moment so not concerned about the increase, food is going down nicely.

All in all, things are going pretty well, best spot I’ve been in for a while , so just patiently patiently now!

[Rich Ellis]

Hi mate

Presumably you knew this was a preferred set up with your coach before hiring them?

What was the rationale they gave for the lower grammes per pound bodyweight?

[Rich Ellis]

Completely agree with Jord.

[Rich Ellis]

Get after it mate. Patience, consistency, relentlessness 🙌🏻

[Rich Ellis]

Legs done.

One of those days where I was feeling “off” all morning, but that’s one of the things I value most about tracking. Task set, do it or don’t!

Ended up having a really good session, very pleased with how everything progressed, very pleased with how my knees behaved, so all good news.

Just had my penultimate meal, one left before bed then hopefully a better sleep thn last night!

[Rich Ellis]

All of the above, plus JM press.

[Rich Ellis]

It’s just another variation . And once that’s maxed out they move onto a diff variation

I already maxed out almost every machine at the gym I go to, so do u think I should start doing high reps?[/quote]
Can you set up a smith machine with a couple of DC blocks?

[Rich Ellis]

Rest day today, and very well needed after a strong few days of training.

Been a long day, only just sat down, glad of the rest and looking forward to my last meal tonight.

Long sleep on the cards and a leg session tomorrow

[Rich Ellis]

How are you feeling now mate? Has this now gone and you’re back to it?

[Rich Ellis]

Really happy with this evening’s pull session. Starting to get some meaningful strength back which makes me happy.

Rest day tomorrow which will be well needed, then back to legs on Saturday.

Sorted food prep for tomorrow, about to have my last meal and then sleep time